[mr_bhana]

WOs are gr8, hard work will pay off

Supps are so cheap in the US... lucky dudes

[n88tr]

Ty for compliments Bhana.

9-15, Monday, Chest and Calves

530, up

535
18 g whey isolate shake

600
protein bar, 1/2 sheaf of wholegrain peta bread [15 g carbs], multivitamin, water

630-730, mil cond [as described in previous page]

800-900, nap

900
36 g whey isolate shake, 2 slices 12grain bread [36 carb]

905-1130, nap

1145
100 g chicken breast w/ 2 slices 12 grain bread, 1 can V8 juice

330
-- same as 900 meal

530
-- same as 1145 meal

730, Pre-WO supps
3 scoops noxplode, 3 scoops xtend, 7 g creatine

800, Workout
sipping on 3 scoops xtend during WO

pec deck [to warm up chest]
2x15 90 lbs

db bench press, flat
3x15 30's
1x12 30's

db bench press, incline [3 notches up from flat]
3x12 25's

db fly, flat
1x15 15's
3x12 20's

standing calf raises [plus bodyweight]
1x15 100 lbs
1x12 50 lbs
1x8 100 lbs
1x8 150 lbs
1x6 200 lbs

toe press
1x12 225 lbs
1x8 215 lbs
1x6 360 lbs
1x5 450 lbs

915, Post
55 g whey isolate shake w/ 7 g creatine, 3 scoops xtend
50 g maple syrup

1130, bed
280 g fat-free cottage cheese, 40 g almonds

-- I hate to say it but I should've gone heavier on my toe presses early on instead of piling on the weight as i saw fit. I should've started at 500 and then moved up to 730, that was the number i had in mind. That's my goal for next time. A bit lofty but i remember doing it like that a while back, previous to my knee injury [not that it bothers me, i'm just saying in terms of the timeline].

Extra big whey isolate post b/c i poured the last of one of my small whey isolate containers into my post powders bag... several other containers remain, no worries.

Workout good for Chest and Calves.

Tomorrow, 9-16, planned OFF.

[n88tr]

9-16, Tuesday, OFF

700 am, up

705
18 g whey isolate shake

725
100 g chicken breast, 44 g brown rice, multivitamin, water

1030
-- same as 725 meal minus multivitamin

1200
2 slices 12grain [36 carb] with 100 g chicken breast

200
2 protein bars, water

400
1 rice cake, 100 g chicken breast, 1 can V8

700
2 slices 12grain [36 carb] with 100 g chicken breast

1000
50 g whey isolate, 10 g creatine, 3 scoops xtend

1030, bed
280 g fat-free cottage cheese, 40 g almonds

======

9-17, Wednesday, Tomorrow

WO unplanned. Mil Cond as usual. I have my last personal training meeting with my student trainer on friday, 7 pm. idk what i'm going to ask about... give squatting another shot, deads too. WO unknown, maybe light weight high reps biceps, we'll see.

[n88tr]

9-17, Wednesday, Biceps + Forearms

535, up

545
2 slices 12grain with 100 g chicken breast sandwich, protein bar, multivitamin, water

630-720
military run 3.5 miles, some stretches

730-840, nap

840
2 rice cakes, 40 g whey isolate shake

845-1200, nap

1210
1 slice 12grain peta bread, 1 slice 12grain bread, 40 g whey isolate shake

330
40 g brown rice, some broccoli, 100 g chicken breast

515
50 g reduced-sodium turkey, medium salad with carrots, lettuce, onions, 1 sliced boiled egg

700
1 slice 12grain peta bread, 60 g chicken breast

820
3 scoops noxplode, 7 g creatine, 3 scoops xtend

840, workout, Biceps + Forearms

preacher curl, close grip EZ bar
x15 40 lbs, full range reps
x7 40 lbs, full range reps, x7 40 lbs, 1/2 range reps
x7 35 lbs, full range reps, x7 35 lbs, 1/2 range reps
x7 30 lbs, full range reps, x7 30 lbs, 1/2 range reps
x4 60 lbs, full range reps

db pistol curl
2x18 20's [9 reps left, 9 reps right]

alternating db curls, upright bench
x18 20's [9 reps left, 9 reps right]
x21 15's [8 reps left, 4 reps right]
x9 20's [11 reps left, 10 reps right]
x8 30's [4 reps left, 4 reps right]

barbell wrist curls
x15 45 lbs [bar]
x9 65 lbs
x8 65 lbs
x5 95 lbs

alternating db curls, upright bench
x18 15's [9 reps left, 9 reps right]

machine preacher curls, till muscular failure
x15 30 lbs
x21 30 lbs
x21 30 lbs
x3 60 lbs

930, post
36 g whey isolate shake w/ 7 g creatine, 3 scoops xtend
50 g maple syrup [fast-digesting carb]

Stretches

1045, bed
280 g fat-free cottage cheese

======

9-18, Thurs, Back + Shoulders

700 am, up

730
70 g chicken breast, 36 g wholegrain bread, multivitamin

1030
-- same as 730 meal minus multivitamin

140 pm
1 protein bar, 50 g reduced-sodium turkey, 36 g wholegrain bread

300
70 g chicken breast, 36 g wholegrain bread

430
3 scoops noxplode, 3 scoops xtend, 7 g creatine

600, workout, Back + Shoulders

cable row
x15 70 lbs
x12 70 lbs
2x7 100 lbs

barbell chest raises
x10 45 lbs [bar]
x6 65 lbs
x5 85 lbs

db military shoulder press
5x8 30's

db shrugs
4x10 45's

Stretches

700, post
36 g whey isolate shake w/ 7 g creatine, 3 scoops xtend
50 g maple syrup [fast-digesting carb]

820
60 g reduced-sodium turkey, 1 rice cake, 20 g almonds

930, bed
280 g fat-free cottage cheese, 30 g almonds

======

9-19, Friday

530 am, up

610
50 g reduced-sodium turkey, protein bar, 1 rice cake, multivitamin

630-730, mil cond
no cardio, we did "pyramiding" which is 30 seconds pushups, 60 seconds pushups, 90 seconds pushups, 30 seconds elevated crunches [feet raised from floor at 90 degrees] for 30 sec, 60 sec, 90 sec, 30 sec, 60 sec. That was it, took like 20 mins to do after stretches.

740-900, nap

902
2 protein bars [shitty i know, i wanted to get back to bed]

1200
40 g whey isolate, 1 rice cake

100
1 slice cheese pizza [ate with visiting family]

245
-- same as 1200 meal

-- It's 145 now. Planned off with some Triceps work when I meet with my personal college trainer at 7pm one last time tonight. Get bodyfat measured, work on deads and squatting form, show me some new tricep exercises. Going home today, come back sunday. I'm thinking that slice I ate constitutes as my cheat.

[n88tr]

Friday, Triceps, 800 pm

usual pre supps

cable pressdowns
2x15 60 lbs
x8 100 lbs
x5 130 lbs, x3 110 lbs
x8 120
x12 120

cable pressdowns, single arm
x3 50 lbs, right x3 70 lbs
x8 50 lbs, left
x10 60 lbs, right
x10 50 lbs, left
x10 70 lbs, right x10 60 lbs
x10 50 lbs, left x10 40 lbs

db skullcrushers
x10 30lbs
x4 50lbs [too much weight]
x10 40 lbs
x10 30 lbs

Post
36 g whey isolate shake w/ 7 g creatine, 3 scoops xtend
50 g maple syrup [fast-digesting carb]

Stretches

-- Great Triceps workout, working down to the bottom of the stack.

Sat, Today, OFF. Sunday, Tomorrow, Chest at Y before I run back here to rest up for Monday.

My PT stood me up, we were supposed to meet at 7 but he never showed. I called him and left a message on his voice mail. I probably get a call back today, if not, I'll call him later today, at night sometime. He usually calls me at like 9 pm so if he doesn't then I'll call him.

[n88tr]

Saturday, OFF

Sunday, Chest

-- usual pre-workout supplements and 3 scoops xtend during

pec deck
2x15 90 lbs

db benchpress, flat
x8 40's
x8 45's
x8 40's

-- ran 2 track laps, felt like it

3x8 35's

db benchpress, incline [4 notches up]
2x8 30's

db benchpress, incline [2 notches up]
2x8 35's

seated cable chest press
2x12 35 lbs
x15 30 lbs

seated cable fly
x20 20 lbs
x20 30 lbs
x2 50 lbs
x2 40 lbs
x10 30 lbs

pec deck, till muscular failure
2x9 130 lbs
2x8 120 lbs

Post
36 g whey isolate shake w/ 7 g creatine, 3 scoops xtend
50 g maple syrup [fast-digesting carb]

Stretches

-- This was a really good workout. I felt really powerful doing 45's for the db benchpress, though I think I'm not ready for 50's quite yet. Great stretch with pec deck as finishing movement. Diet Sat and Sun nothing unique. Lots of low-sodium turkey as my main protein source, though I did cut up a whole chicken and broil it up, that was good.

Tomorrow, Monday, Lower. Tuesday, planned Back and Biceps.

I ran out of NoXplode and I didn't know what to do so I went out and got a replacement, some BlackPowder. I'll try it out, probably not as good as NoXplode, but I want to experiment a little bit.

[n88tr]

Two pics for today. While in my dorm last week I was talking to my mom on the phone and I got bored so I took some pics of my legs, flexed and unflexed.

Unflexed




Flexed

[n88tr]

9-22, Monday, Lower

630-730, mil cond
10 pushups, 9 pushups, 8 pushups, 8 pushups, 6 pushups,
10 situps, 9 situps, 8 situps, 7 situps, 6 situps,
10 pushups, 9 pushups, 8 pushups, 8 pushups, 6 pushups,
10 situps, 9 situps, 8 situps, 7 situps, 6 situps,
military run 2 miles, quick finish stretches

soaked through, seriously good cardio morning session

745-900, nap
900, eat
905-1200, nap
1205, eat

etc day [I did not record meals, today was hectic, i'm sorry]

730,
1 scoop BlackPowder [my new NO2 product], 3 scoops xtend, 7 g creatine

820, workout, Lower

leg press
2x15 225 lbs [warm up sets]
3x8 405 lbs

leg press, toe press
2x8 675 lbs
x8 765 lbs

standing calf raises
x6 200 lbs
x7 160 lbs
x8 120 lbs
x9 80 lbs
x6 200 lbs
x7 160 lbs
x8 120 lbs
x9 80 lbs

leg press, toe press
x8 695 lbs
x8 725 lbs

leg press
2x30 225 lbs

Stretches

Post
36 g whey isolate shake w/ 7 g creatine, 3 scoops xtend
2 protein bars [left my maple syrup at home, had to make do]

-- I didn't think I could bring much intensity since I was so tired after morning mil cond, but I think I brought more intensity than ever with this last session. I paid a bit attention to my breathing and took more time between sets for the leg press, 45-1 minutes rest, and I didn't get so friggin hot.

Before stretches afterwards I was sitting down writing down all that I had done and I've never sweated so much, I was like a snowman on the 4th of july, just dripping off me a lot. Today was really humid though, it's been like that for a few days now. I'm a winter person myself.

I got more water containers, salads, and maple syrup after the workout.

Tomorrow, Back. Wednesday, Off.

[n88tr]

I'd like to make clear if it isn't already, that when I post something like

x10 100

that this means 10 reps at 100 lbs, not 10 lbs for 100 reps. I've changed from listing 1x meaning one set and I've cut it down to just the number of reps and weight instead of listing the 1 set because I think it's redundant.

So:

x10 100 is the same as 1x10 100, but I've cut out the 1 in front of the 10.

9-23, Tuesday, OFF

=====

9-24, Wednesday

530 am, up

550
1 protein bar
1 slices Bread and More Omega bread
2 multivitamins
water

630-730
human chain pushups, modified pushups, timed 2 mile run

735, about 1/2 gallon water

800
2 slices Bread and More Omega bread w/ 100 g chicken breast
water

805-1100, nap

1105
-- same as 800 meal

200 pm
50 g whey isolate shake
2 slices Bread and More Omega bread

500
-- same as 1105 meal

645
2 scoops black powder [foams up like 2 inches in my blender cup]
7 g creatine
3 scoops xtend

740, Workout, Back + Shoulders

-- sipping on 3 scoops xtend during

cable lateral pulldowns, wide grip
2x15 80 lbs

cable lateral pulldowns, close reversed grip
2x10 100 lbs

cable lateral pulldowns, wide grip
2x11 100 lbs

cable lateral pulldowns, close reversed grip
x10 130 lbs

cable lateral pulldowns, wide grip
x10 100 lbs

cable lateral pulldowns, close reversed grip
x3 150 lbs, x4 130 lbs

cable row
x12 80 lbs
3x10 100 lbs

barbell chest raises
x12 45 lbs
3x10 65 lbs

shrugs
4x10 45lb plates

dumbbell military shoulder press
4x11 30's
2x15 25's

Stretches, 835-844 pm

Post, 850 pm
50 g whey isolate shake w/ 7 g creatine, 2 scoops xtend
1/4 cup maple syrup

955, 1/2 gallon water.

1015, bed
280 g fat-free cottage cheese
30 g almonds

-- Workout was really good, sweated completely through my shirt. It was so good I smelled the detergent used on the shirt to clean it.

I thought it might take a week or so for the BlackPowder to work but since I didn't stop my second NoXplode cycle, I just ran out it I didn't stop my N02 cycle, the BlackPowder acts like the NoXplode and just keeps the N02 effects coming. Not as intense as my 3 scoops of NoXplode, but I'm only doing 2 scoops of BlackPowder and it's only my second use of the stuff. My forearms were so pumped I couldn't get a grip, but just enough to hold on to the weights. BlackPowder has my vote so far.

Tomorrow, 9-25, I have my heavy day with 3 classes pretty much back to back. Planned Biceps for later in the day. Day after, 9-26, Friday, I don't have Mil Cond, our instructor has to go to some army base in the northern part of the state. I do plan on getting some cardio in, but not at 630 am. Sleep in, that'll be great. I've been taking a lot of naps lately.

[n88tr]

9-25, Thursday

700 am, up

720
50 g brown rice
100 g chicken breast
2 multivitamins, water

1000
2 slices Bread and More Double Omega bread
100 g chicken breast, water

1200
1 protein bar

130
50 g brown rice
100 g chicken breast
1/2 gallon of water

340
50 g whey isolate shake
2 slices Bread and More Double Omega bread

640
50 g whey isolate shake
2 rice cakes

720
3 scoops xtend, 10 g creatine

1000
100 g chicken breast
24 g raisins

1100, bed
280 g fat-free cottage cheese
40 g almonds

============

9-26, Friday

1030 am, up
slept in, no Mil Cond, class canceled

1050
1/2 boiled egg
salad w/ carrots, lettuce, tomatoe, onion
20 g whey isolate [all gone now]
100 g chicken breast [double gone]
2 multivitamins, water

1115, gone to store for more food

100 pm
2 slices Bread and More Double Omega bread
50 g reduced-sodium turkey

330
-- same as meal 100

600
1 baked potatoe w/ 1 teaspoon butter
13 oz tenderloin fillet steak
1/2 carrot, water

700
2 scoops blackpowder, 1 teaspoon creatine, 3 scoops creatine shake w/ water

745, workout, Back + Calves
-- sipping on 3 scoops xtend w/ water shake

machine seated cable row
x15 50 lbs
x12 60 lbs

1-arm machine seated cable row
x10 80 lbs, right
x6 130 lbs, left finished set 4 reps 100 lbs

machine military shoulder press
x15 60 lbs
x12 70 lbs
x10 80 lbs
x15 60 lbs
x10 70 lbs

leg press toe press
x15 150 lbs
x10 100 lbs, left singles
x10 100 lbs, right, singles
x12 200 lbs
x10 150 lbs, left singles
x10 150 lbs, right, singes
x10 200 lbs, left singles
x10 200 lbs, right, singles
3x15 322 lbs

cable row
2x10 150 lbs

db shrugs
2x10 40's

cable row
3x7 200 lbs [this is the stack]

db shrugs
2x10 40's

lateral cable pulldowns, wide grip
x10 90 lbs

db shrugs
x10 40's

lateral cable pulldowns, wide grip
x10 90 lbs

db shrugs
x10 40's

lateral cable pulldowns, wide grip
x8 90 lbs

lateral cable pulldowns, close reversed grip
x8 90 lbs

Stretches

Post, 900 pm
50 g whey isolate shake w/ 7 g creatine, 2 scoops xtend
1/4 cup maple syrup

1000
10 oz from remaining steak
some baked potatoe w/ less than 1 teaspoon butter
1 slice sourdough bread
1 cup 2% skim milk

1100, bed
280 g fat-free cottage cheese
30 g almonds

============

9-27, Saturday, Lower

1030 am, up

1040
60 g reduced-sodium turkey
40 g oatmeal
2 multivitamins, water

1230
100 g 60 g reduced-sodium turkey
2 slices raisin bread, water

300 pm
2 slices 12 grain
50 g reduced-sodium turkey

410
2 scoops blackpowder, 1 teaspoon creatine, 3 scoops creatine shake w/ water

500, workout, Quads + Hams

leg press
2x15 265 lbs

hack squat, feel near parallel to body
2x15 160 lbs

seated leg curl
2x12 100 lbs

hack squat, " "
2x15 120 lbs

seated leg curl
2x12 80 lbs

hack squat, legs further out from body
2x12 200 lbs

Stretches

Post, 600 pm
50 g whey isolate shake w/ 7 g creatine, 2 scoops xtend
1/4 cup maple syrup

700
60 g chicken breast
2 slices 12grain bread, water

930
60 g chicken breast
1 slice garlic bread [from yesterday's steak]

1030, bed
280 g fat-free cottage cheese
40 g almonds

============

9-28, Sunday, OFF

930 am, up

945
80 g chicken breast
1 slice garlic bread
2 multivitamins, water

-- rest of meals not accounted for, but nothing out my ordinary foods.

============

9-29, Monday, Chest

930 am, up [mil cond class cancelled, but will resume wednesday]
50 g reduced-sodium turkey
2 slices Double Omega Bread n' More bread [new kind of bread, has a lot less fat in it]
2 multivitamins, water

1040
2 scoops blackpowder, 1 teaspoon creatine, 3 scoops creatine shake w/ water

1115, Workout, Chest

-- it's 1110, I'll fill in the rest later tonight.

-- On Sunday we drove into the larger cities [we live in a pretty rural area] for my mother to look at houses newly built. She wants to move but my dad doesn't think it's a financially successful idea [lots of money invested into our house already] and I think he feels a lot of attachment to our current house. Anyways we looked a two different places and being my vain self, I checked myself out in the mirrors of the houses. I look pretty good. Lose some more waist fat and I'll look pretty good. Anyways, I wanted to say that I felt really powerful on Sunday, all that sleeping in really did me a lot of good, I felt like I added a lot of mass just on those few days of extra sleep. I definitely "look like I work out" and that is one of my goals. I don't want to consider it accomplished just yet though. I have this mental fear that once I "start looking good" that I'll lose the initial intensity I bring to the weights. But I think that is is unreasonable because every time I workout, I feel out where I am and what I feel capable of, and push it a little beyond. Like on the last Leg workout where I did 6 sets of hack squats, before I went to the gym I knew I would do 6 sets, or fall over in the process. My legs were rubber when I was done, light headed but I was proud. I just can't let my good body image go to my head and somehow offhandedly convince myself to not take it so hard. I'm not really at the concerned point, but probably in another 6