[kethnaab]

Looking to maintain weight, lose bodyfat, and gain muscle.

CUMMMMOOOOONE MUSCLE MEMORY!! WORK FOR ME BAY-BEE!!!

going to backdate this log from 2 days ago when I did a PT test (army) in the morning, then did delts and arms at lunchtime.


0500 Did PT test today (90 pushups, 2.5m walk in 26:37)

0800 1/4c brown rice, 8 oz steak

1000 1/2c oatmeal, 2c skim, scoop whey protein powder

1130 delts/arms/traps

Seated overhead press - 75 x 15, 15, 15
DB laterals - 40 x 15, 15, 15
Nautilus lateral - 100 x 15, 15
Parallel bar dips - 16, 16
1-arm BB Curl - 45 x 15, 15
Triceps rope pressdown - 100 x 15, 15
dips - 16
rear delt rows - 40 x 15, 15
DB shrugs - 140 x 15

finished the above in about 50 minutes, was sucking wind at the end

1300 PWO - 2scoops Isopure, 1/8c dextrose, 1/8c maltodextrin

1430 - 1/4c brown rice, 8 oz steak

1800 - chicken and rice...my guamanian buddy made it in his room and it was fuggin' good. I dunno how much of the chicken I had, but it kicked ass. the rice was mine (Brown rice)

didn't do cardio tonight as I got sidetracked by a paper I gotta do. Going to get up early tomorrow morning and hit it.

[kethnaab]

took wednesday off, but ate proper.

Thursday

0600 - did PT, a bunch of boring-ass pushups and some ab work, which is always nice since I hate doing abs

0800 - 1/2c oatmeal, 1 scoop protein powder, 1.5c skim
1000 - 1/2c cottage cheese, 1/2c yogurt (Both plain fat free), 1 scoop protein powder

1130 - workout

Flat DB presses - 85 x 15, 15, 15 *yawn*
Incline DB - 70 x 15, 15 *double yawn*
Decline DB - 75 x 15, 15, 15 *triple yawn...I need more weight here, even with the reps*

Pendlay BB rows - 195 x 5 x 8 reps apiece - couldn't really focus, was in too much of a rush
T-Bar - 135 x 8
Chinups - 8, 8, 8
superset
t-bar - 135 x 8, 145 x 8, 155 x 8

chest workout was too easy, back workout sucked balls

PWO - 2 scoops isopure, 1/8c dex, 18c malto

didn't eat again until 1800, went to subway's

6" chicken bacon ranch with extra meat, 2 cookies (oatmeal raisin and double chocolate) and a few swigs of cherry coke (blech)

now i'm bloated, stuffed, and ready to crash. very annoyed with today.

I can no longer try to work out at lunch, it sucks, I am just rushing too much.

[Rocky]

Nice sessions anyway! Keep it up man! And good for you logging your food intake too!

[Lacrosseguy36n]

Yah man good job being thurough about everything i hope you get to the goals your woking for good luck!

[kethnaab]

thx for the encouragement

my thursday back workout sucked balls, and I recognize that my lats, in general, suck balls, and mychest, delts and legs are way ahead, so I'm going to re-prioritize

friday -

ate pretty well, can't remember everything, but overall not too bad

uh, typical stuff that i eat, 1/2c oatmeal + 1T ANPB + 1c milk + 1 scoop irontek choco whey earlier in the day and then once later in the day, 8 oz chicken breast + 1/4c (uncooked) Brown rice, of course my almighty PWO of isopure+dextrose+maltodextrin

I also had a package of those frickin' Charlie Brown chocolate mini-donuts, HAHAHAHA YUMMY!!!

but anyway...I digress.

I did a full back workout whcih I am going to work on M-W-F.

yes, 3 days per week, full back workout. I will stop when I have decided that I have punished myself enough for being such a pussy during back day

Pendlay Barbell row (6 rep sets)-
145, 165, 185, 205, 225, 225, 225, 205, 205

broke my damn glasses on the first set with 205. they fell off my face as I was halfway through, then I tried to nudge them with my fingers and lost the grip on the bar, so I got pissed and punted them across the room. They were broken anyway.

hammer grip chinups - 3x10
6 rep sets: Pendlay T-Bar rows - 135, 160x5 sets
wide grip pulldowns - 135 x 5 x 12 reps


woke up, had 1/2c oatmeal, 1 scoop Irontek choco whey (KICKASS!) and 1T ANPB w/1c skim milk. That is some good stuff right there, totally delicious.

If I was bulking, I'd probably add in 1/2 banana, another T of PB and some more milk, man that is some good shiznit.

it's an hour later, I'm about to take a shit and head off to hit "push day 2"

just a little adjustment I made (push day 1 is mostly chest presses, pushday 2 is mostly delts and some foo-foo shoulder injury bullshit I do)

so yeah. schwing.

okay, shit went well, everything came out all right, time to hit the iron. be back in an hour.

okay, training went well

did

SEated overhead press - 80 x 15, 15, 15
last few reps on the 3rd set were a bit tiring, actually. about time!

followed by: gimpy shoulder foo-foo bullshit.

also did 3x10x110 on rope pressdowns for my elbows and 1-arm BB curls, 45 x 15, 12 in superset fashion

overall, went well. working on my 2q water, 2scoops Alpine punch zero carb Isopure, and the 1/8c dextrose + 1/8c maltodextrin drink

****in' yummy. life is good.

[Rocky]

lol at the glasses!! Nice going man!! :)

[kethnaab]

YUM YUM EAT 'EM UP!! - Saturday 4 Feb chow continued

1330: 1/2c oatmeal + 1 scoop irontek choco whey + 1c skim

1600: 1/2c oatmeal + 1 scoop irontek choco whey + 1c skim +1T ANPB

1830: 8 oz chicken breast, 1/4c brown rice (measured prior to cooking), 1T Barleans

[MaKaVeLi]

just thought I'd check out your log....some good weights you're lifting an I gotta say that's pretty hardout doin back 3 x in a week but every now and again it'll be a real good shock to the system, anywayz keep up the work!

[kethnaab]

thx for the encouragement Mak!

okay, Sunday, 5 February

YUM YUM EAT 'EM UP!!!

0900 1/2c oatmeal + 1 scoop irontek choco whey + 1c skim

1030

deadlift - wanted to go easy first day deadlifting in forever

135 x 5, 225 x 5, 275 x 5 warmups

315 x 8 conventional - felt like a warmup. very pleased
315 x 8 sumo - HOLEE SHEET!!!! wow. I USED to be as good at sumo as conventional, that is OBVIOUSLY not the case anymore.

SLDL -
225 x 10 conventional - easy, nice and smooth
225 x 10 sumo - phack...again, definite weak point, gonna have to work on this

leg extension/leg curl - dunno how much weight, did them slow and steady to warm up the ole' knees and whatnot

Cybex squat thingee - I can't do real squats, so here is my quad exercise.

200 x 15, 290 x 15, 380 x 15, 470 x 15, 560 x 15, 650 x 15, 740 x 20

felt nice on last set, got that nice little quad rippage I used to love with squats. Maybe this won't be so bad.

2 scoops whey, 1/3c dextrose, 1/3c maltodextrin, 2 quarts water PWO

pleased with the conventional pull, figured 315 would be easy, didn't think it would be boring.

the sumo thing shocked the shit out of me though. Wow. Flubberbuns and weak hammies have I, sez Yoda. sheesh.

[kethnaab]

eh?
weird

1300 - 1/2c oatmeal + 1 scoop irontek choco whey + 1c skim

1600 - assload of BBQ short ribs some rice too

[kethnaab]

HERE WE GO STEELERS, HERE WE GO!!!!

[kethnaab]

Monday 6 Feb 2006

30 minutes slowgo on the Stepmill, lvl 5
15 minutes neck work

0800 - 1/2c oatmeal, 1 scoop whey, 1c skim
1100 - 10 oz chicken breast, 1/4c (measured dry) brown rice, 1T flax

lower back and hammies were DAMN tight this morning, but loosened up during the stepmill. wore my neoprene wrap for my back and that helped immensely.

[kethnaab]

dammit, would be nice if there was an "edit" feature so I could just update during the day without having to add a post.

30 minutes slowgo on the Stepmill, lvl 5
15 minutes neck work

frickin' hammies, glutes and low back tired from yesterday's deads. I'm glad I took the neoprene wrap to the gym with me, helped me loosen up WONDERFULLY. Feel much better after workout

YUM YUM EAT EM UP!!!!
0800 - 1/2c oatmeal, 1 scoop whey, 1c skim
1100 - 10 oz chicken breast, 1/4c (measured dry) brown rice, 1T flax
1400 - power pudding = 1/2c plain fatfree yogurt, 1/2c fatfree cottage cheese, 1 scoop whey

time to hit some vertical pulling. back and hammies tired from yesterday's deadlifts, i think i'll do pullups until i can't, then hit pulldowns for a bit

shalom.

1730 - did some Tbars at the end.

close grip hammer chins - 3 x 10
medium grip hammer chins - 2 x 10
medium grip paused pulldowns - 150 x 5 x 10 (pause for 1 count with bar at chest)
medium grip paused T-Bars from rack - 135 x 5 x 10 (pause for 1 count with bar at chest)

sucking down my classic PWO now.

might have a hunk of dead animal flesh in about an hour or so and maybe another T o