[chrispghmuscle]

Buddy I wouldn't pass this up for anything..

[mikeh40+]

good to have you aboard chris!

Dan i`m now finally going out to my train, on duty at 5:15 so it will be very early morning when i get home, i slept most of the day, getting sick is making me tired as hell,, as we all know that feeling.... hopefully this does not get blown into a full sinus infection or that will totally blow... and not my nose either,, hahaaa,,,
oh hells bells anyway,, i`ll update the diet when i get home, its a bit odd since i was up at 10:00 this morning and had a chicken breast and went back to sleep until i just got called , had a 11oz can of chicken breast and 3 packets of rice cakes which is a whopping 45 grams of carbs..

dan how do i adjust my food intake when like today, i got in at midnight last night , went to sleep about 2 in the morning, slept until 10:00 and had to take another nap since i was still tired and feeling ill...
my diet seems to be split with the sleep pattern, so do i just eat every 2-3 hours like normally or do i count the first chicken breast i had and then just finish off the remaining meals like normal??

gets very frustrating to control a diet plan with a split sleep pattern and odd hours of work,,

check in when i get home,
more than likely the rest of my intake will look like this for the rest of my shift

starting out at 10 am
1)
chicken breast
sleep for 4 hours

2)3 p.m
1 -11 oz can of chicken
3 packets of rice cakes mini sized little bundles of joy.. hahaa
1 slin sane pill

3)pro shake
1 cup of oats

4)7 oz or roast beef
1 cup of brown rice

5) 2 cans of tuna
1 cup of brown rice

6)chicken breast




total protein would be about 305 g
carbs = 185 grams,,

look ok,, it will be probably about 3-4 a.m when i get home which i will sleep until afternoon and then finally do my chest workout if i am feeling better, other wise i just may do some cardio,, all depends on the cold and sore throat on how run down i feel...

have a good night check in with you all later
mike

[chrispghmuscle]

I feel your pain GEEZER..j/k... I'm on the phone with Dan and he's laughing.. hahahahaha..

Good luck..Go PENS..

[danp100]

yes i want you to eat every 2-3 hours. its going to suck until you settle into a solid shift, but we'll manage. btw the 11oz can of tuna only has 33g of protein, i called for 2 of these. get to eatin bro.

[mitbar]

no slacking on the eating mikie!!!!!!

[mikeh40+]

Originally Posted by danp100

yes i want you to eat every 2-3 hours. its going to suck until you settle into a solid shift, but we'll manage. btw the 11oz can of tuna only has 33g of protein, i called for 2 of these. get to eatin bro.

say what?? actually reading my tuna label it says that a 6 oz of tuna has and i quote, 15g grams per serving of protein, servings per container =2.5, so taking 2.5 x 15grams of protein gives me 37.5 grams of protein per a 6 oz can,so 2 cans of 6 oz tuna is 75 grams of protein, this is from the chicken of the sea can of tuna,,

ok anyway on to the day, start off with the diet first then the workout,

1)10:00 A.M
chicken breast= 48 g protein

went back to sleep until 3:00 p.m

2)3:30 p.m
1 slin sane,, 15 min before meal
chicken breast canned 11oz= 52 grams protein
3 packets of rice cakes= 45 g carbs
2 packets miracle whip= 6 carbs/ 0 protein/ 5 g fat

6:00 pm/ crystal light
BCAA`s= 5 g
creatine= 5 g
AAKG= 1 teaspoon

3)6:30 pm
2 cans of tuna= 48 grams protein
1 cup brown rice= 45 carbs/ 4 g protein
3 packets of miracle whip= 6 carbs/ 0 protein/ 5 fat

4)9:00 pm
roast beef= 40 grams protein
1 cup brown rice= 45 carbs/ 4 protein

5)12:00 midnight
chicken breast= 40 g protein
1 packet rice cakes= 15 carbs

2:00 am>>workout get into that next

6) 3:00 a.m
post workout drink
whey protein= 50 g protein
glyco-maize= 35 grams carbs
creatine= 5 grams
AAKG- 2 teaspoons

7)4:00 a.m
chicken breast 3 oz= 22 g protein/ bedtime

total macros
protein=308 grams
carbs=197 grams
fats= low. 25-35 grams

ok heres dans workout that i finally did, trained chest and triceps...

1)Incline dumbbell presses
1 warm up with 50lbs x 15 reps
1x60x10
1x75x10
1x75x6>> was just out of gas on this last set??

2)Flat bench dumbbell press
1x75x8
1x75x8
1x75x8 >> this last rep was a killer

3)Flat Bench flys
3x35x10

4)Incline bench flys
3x35x10>> at the end of this i was so shaky in my chest it was awesome!!

Triceps
1) skull crushers using incline bench and machine pulley with preacher bar
1x110x10
1x130x8
1x130x7 ouch!!

2) bench dips with legs elevated on a chair and a 60 pound dumbbell on legs
1x60x10
1x60x9
1x60x9

ok so the workout was awesome, cannot believe the pump my chest and arm`s have right now, was actually going to just go to bed when i got off work, but its time to bite the bullet and get my workouts in when i can,

also whats unreal is the low carbs and still a pump thats insane,

dan , advise on the reps you want me to use on my lifts please, was`nt sure, but i can go heavier using my machine for incline presses and also i can do a upright seated press which is like a flat bench press using the single arm pulleys,, i can go up to 200 lbs on the machine, not that i can press 200 which is the same movement as using the free weights,,

thinking of doing cardio tomorrow, may be working late in the night again today, so if i have to do a split sleep to get rested later on in the day, i`ll get my workout in on what ever you have planned,,

[chrispghmuscle]

Sweet workout mike.. I have Chest and Bi's tonight........Reading your log,, makes me want to work harder an go the extra rep... HOORAY... Bring on the pain tonight.. yeah baby

[projecthatch92]

Nice work mike

[mikeh40+]

Originally Posted by chrispghmuscle

Sweet workout mike.. I have Chest and Bi's tonight........Reading your log,, makes me want to work harder an go the extra rep... HOORAY... Bring on the pain tonight.. yeah baby

hey thanks chris, i was somewhat surprised at the intensity of the workout, it was pretty close to how i have train in the past but not doing triceps after chest, the dips were the real killer at the end,, major burn!!

Originally Posted by projecthatch92

Nice work mike

thanks for viewing buddie!

[danp100]

glad you enjoyed it bro. i got more for ya! HAHAHAHAHA

[mikeh40+]

Originally Posted by danp100

glad you enjoyed it bro. i got more for ya! HAHAHAHAHA

i`m waiting ole man!! bring it on buddie,,, just make my bicep workout a really killer one, my favorite training workout!! dont forget my rep ranges also,....

[chrispghmuscle]

ahahah.. Dan gave me a chest an Bi workout for tonight. I'm so freaking excited I can't wait.. burrrrnnn baby burrrrrnnnnnn.. ahahahahahahahahh

[danp100]

dude i need a list of back exercises you have equipement. thanks

[chrispghmuscle]

Originally Posted by danp100

dude i need a list of back exercises you have equipement. thanks

dan...me or mickey

[danp100]

thats for mikey, i already know how to kill your back OOOOOO HAHAHAHAHAHA.

[mitbar]

run away mike run away!

[mikeh40+]

Originally Posted by danp100

dude i need a list of back exercises you have equipement. thanks

wide grip lateral pulldowns
close grip or what ever grip pulldows, its a universal machine so what ever for pulldowns,
seated v-bar rows
one arm bench dumbbell rows

overhead one arm pull downs,

here is a pic of the machine

hoist-v2.jpg

[chrispghmuscle]

hey sonny, don't forget your walker now.. there boy

[mikeh40+]

so today i woke up at 10 this morning, 4 hours of sleep, ate a chicken breast and went back to be until 5 this evening, took a slin sane and then had eggs and oatmeal,,wanted to train my back tonight but no workout posted by dan, so i`ll just do what i normally would do, also 30 min. of cardio after the workout,, update after its all done..
later dudes..

[mikeh40+]

just for shiits and giggles,, today,, wanted to capture the veins in my arm,, lol

IMG_7728.jpgIMG_7730.jpg

[projecthatch92]

You look very disheveled in those pictures. Nice shirt too btw. Lol


Holy triceps!

[Moro]

Holy triceps is damn right la

[mikeh40+]

Originally Posted by projecthatch92

You look very disheveled in those pictures. Nice shirt too btw. Lol


Holy triceps!

haha,, holy triceps,, nice,, thanks buddie

Originally Posted by Moro

Holy triceps is damn right la

ahh just wait until the rest of this bf comes off and i can get the horse shoe to pop... boo yea..

[mikeh40+]

so here`s the workout

started off with thus

1) wide grip lateral pulldowns
1x90x12
1x100x10
3x130x8

2)seated v-bar rows
4x200x12

3)behind the neck pulldowns
3x100x10

4)straight arm pulldowns
3x100x12

30 min. of cardio at medium intensity,
drank some crystal light with some of this
5g BCAA
5g creatine
1 teaspoon of AAKG

up date the diet later, other wise besides this damn head cold i`m feeling good, just a bit tired and head is full and achey but screw it, i`m not skipping on my workouts and cardio this cut, last cut i really did`nt do all that much cardio, but this time i`m doing all i can to be shredded..

dan, tomorrow i`ll either do legs or just some cardio,
i`ll probably be working around noon to 3 in the afternoon, so its going to be about 10 a.m. workout,,

[danp100]

okay leg workout

db squats using both 75 pounders
walking lunges - if no room then plain ole fashioned lunges alternating legs
leg extensions with standing legs (if i'm seeing your equipment correctly)
static holds against the wall for min 30 sec for 3x
cardio for 30 min

[mikeh40+]

Originally Posted by danp100

okay leg workout

db squats using both 75 pounders
walking lunges - if no room then plain ole fashioned lunges alternating legs
leg extensions with standing legs (if i'm seeing your equipment correctly)
static holds against the wall for min 30 sec for 3x
cardio for 30 min

ok, i`ll probably hit the legs when i get back from work, i`m really coming down with this sinus thing, and its moved into my lung`s now, probably getting bronchitis now also like my daughter has.. feeling real crappy today..

[mikeh40+]

dan, going to have to have a few days off here, got me this full blown
sinus/bronchitis infection right now..

[danp100]

take care of yourself and come back strong and healthy.

[mikeh40+]

thanks dan, should be back on track by monday, i`m thinking, i`ll have to start up with the diet again, since the last couple of days have been sleeping and not much eating, was really worn out, more than i had thought,, anyway just wanted to update my status,,

[danp100]

thanks for the update, you take care, get healthy. i've got some schit for you to do. OMG!!! lol