[ibanezman88]

i was using a box on my half squats

ok, i didn't workout today but here's what i ate

meal 1
1 whole grain breakfast oatmeal cookie (180 calories)
2 cups of orange juice
3 scoops of true mass

meal 2
1 protein bar 30g
water

meal 3
spagetti and meatballs (beef)
diet pepsi (had to do it lol)

meal 4
3 scoops of true mass

meal 5
1 hot dog
bag of nuts (500 calories)
mountain dew

meal 6
5 cups of whole grain maccaroni and cheeze w/ground beef
water

meal 7
6 cups of whole grain maccaroni and cheeze w/ground beef
water

meal 8
3 scoops of true mass

i know, too much sugar and too many shakes. but they're sooo good lol. i'll try to make it better.

the oatmeal cookies in the morning are great because they're made of whole grain. they do have a little big of sugar (14g) but it's ok cuz it's the morning meal. i gotta cut out the soda though later in the day unless it's diet. and even diet is kinda bad.

yeah that was pretty much it for the day.

my calories were at about 5500
because of the 3 true masses, the hot dog, and all that pasta and the nuts

protein was at about 265g

[mostmuscular84]

whoever told you a diet soda a day was bad isn't write its sweetened with the same stuff as splenda however since it is in the form of a liquid there are no carbs. Its like flavored seltzer water. however when using the splenda packets that is when carbs come into play each packet is 1 g carbs.

[mostmuscular84]

Originally Posted by ibanezman88

k, yesterday's workout went like this


Standing Side Lateral Giant Sets
2 sets 20lbsx10 15lbsx10 10lbsx10

Ok i hate to be picky but this is just a plain old double drop set. A giant set consists of four or more exercises done one right after the other. A concept Milos Sarcev uses with his competitive clients. I have done that drop before with standing barbell presses ill load the bar with 4 dimes a side. Full range of motion from clavicles to right before the elbows lock ten reps rack it strip a plate then 10 more strip 10 more strip and finally 10 more. take a breather rest a bit and then do the whole drop again. If i want to do a giant set for my shoulders ill do a set of db press, set of db laterals, set of front raises, ad finally a set of reverse flys. that would be a great giant set done four times and your shoulders are done

[ibanezman88]

yeah i usually do 4 sets with the side lateral giants sets. not this time. check my earlier entries. the used to be 4 sets. i'll just change the name of the exersise then. side lateral drop sets.

thanks

[ibanezman88]

Originally Posted by mostmuscular84

whoever told you a diet soda a day was bad isn't write its sweetened with the same stuff as splenda however since it is in the form of a liquid there are no carbs. Its like flavored seltzer water. however when using the splenda packets that is when carbs come into play each packet is 1 g carbs.

it's not so bad but artificial sweeteners aren't the best either. it's better just to drink water.

[ZackKnight]

Ever eat a whole pizza kenny?

I just did. It was good. a lil full, but good

[ibanezman88]

holy shit zack

i think the most i ate was 6 slices
about 3/4 i would say

ok, today's diet was nothing special
same old shit
neither was my workout but here it is

arms

standing dumbell curl
1x12 20lbs
1x12 25lbs
1x10 35lbs
2x8 40lbs
1x10 30lbs
standing dumbell spider curl
1x12 20lbs
1x10 25lbs
3x7-10 30lbs
standing barbell curl
1x10 65lbs
1x10 75lbs
1x10 85lbs
concentration curl
1x12 20lbs
1x12 25lbs
1x12 30lbs
close-grip bench press
1x10 135lbs
1x10 165lbs
1x8 185lbs
1x4 205lbs (don't know what the fuck happened here)
1x12 135lbs
standing one-arm extensions
1x12 20lbs
1x10 25lbs
decline EZ bar extensions (OMG i love these thanks guys)
1x15 60lbs
3x12 70lbs
Superset (Rope Pushdowns and Dips)
3 sets to faliure
rope crunches
1x50 150lbs (the whole stack)

[ZackKnight]

do you do your rope crunches on your feet standing or on your knees?

I've found standing works the upper abs better and you can turn on angles an hit your obliques great.

Also, putting a straight bar on the cable and holding it with arms straight up and out and using your abs to get it to go like 4" from the ground will annhilate your lower abs.

[ibanezman88]

i did them kneeling down
zack, what in the world would i do without you hhaha

[ZackKnight]

haha i dunno man.

but you've helped me. i started adding heavier weight and more reps cuz of your comments on the last few reps that people don't do adding those microtears. so you've helped me out beyond belief bro.

[mr_bhana]

Haha good to hear those Decline skullcrushers are working for you man! they really are effective!

ZAck how big was that pizza lol!