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  #1411  
Old 03-03-2011, 11:53 PM
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Well I have posted lots of serious stuff lately, time for some laughs....

If you are eating or drinking, you may end up spitting on your computer:

Epic Meal Time - Maximum Protein

----

I can't help myself, here is some serious news as well:

Judge Vinson Clarifies Florida Ruling, Maintains That Entire Health Care Law Is Unconstitutional
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Last edited by Commander; 03-04-2011 at 01:05 PM.
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  #1412  
Old 03-04-2011, 05:15 PM
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302 days to get big

Still feeling sick as a dog, but plugged through both workouts, strength was there, but it left me more cardiovascularly drained than normal.

----

Friday

AM

DB CG Press
80x3, 7 sets
68x6, 2 sets

Chinup
BW+45x3, 6 sets
BW+12x6

T-Bar
180x3, 6 sets
153x6

Band Stiff Arm Lat Pulldown, Row, Flys

Lunch

DB CG Press
68x6, 5 sets
62x10, 2 sets

Chinup
BW+12x6, 3 sets
BWx10

T-Bar
153x6, 3 sets
138x10

Lat Pulldown
100x12, 3 sets

Superset with

Suspended Pushup
BWx12, 3 sets

Band Stiff Arm Lat Pulldown, Row, Flys
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Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #1413  
Old 03-05-2011, 09:07 PM
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301 days to pack it on

----

Switched up my arm workout, I really enjoyed the previous one but I felt due for a change.

This was adapted from John Meadows

Saturday

DB Crossbody Hammer Curl
27x10, 3 sets - increase weight

DB Concentration Curl
22x8, 8, 10, 24.5x8 - increase weight to 24.5 for all sets

Barbell Curl - 3 second negative
60x8, 3 sets - increase weight

Tricep Pushdown
40x12, 4 sets - increase weight

DB CG Press
67x10, 8, 8

OH Suspended Tricep Ext - 3 second negative
BWx15, 3 sets

Occluded Leg Extension
60x30, 15, 15, 15

Band Curls and Extensions

Occluded Suspended Bridge Leg Curl
BWx30, 15, 15

Occluded Calf Raise
BWx30, 15, 15, 15
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #1414  
Old 03-05-2011, 09:34 PM
bigbear6708 bigbear6708 is offline
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How are your 2 a days treating you? Do you ever feel burned out, or out of energy? How do you cope with this? When I used to train 2x a day, I got burned out fast, but that was when i was pretty new here, and didnt know much.
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  #1415  
Old 03-07-2011, 01:05 PM
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Quote:
Originally Posted by bigbear6708 View Post
How are your 2 a days treating you? Do you ever feel burned out, or out of energy? How do you cope with this? When I used to train 2x a day, I got burned out fast, but that was when i was pretty new here, and didnt know much.
Right now, I do them 3 times per week; Monday, Wednesday and Friday. They are not burning me out because I feel like they are pretty well planned out. On hypertrophy day (Monday), Back gets done in the AM and chest at lunch. On Wednesday and Friday, I do my heavier work in the AM and lighter work at lunch.

When the weather gets nicer, there will be more 2-a-days and even some 3-a-days. But those extra sessions will be with my tire and will be eccentric-less, those sessions are actually recovery oriented, the don't cause much damage to muscle and they assist with drawing nutrients into the muscle tissue.

Right now I am dealing with a cold, which is making it more draining than normal. But otherwise, no, the 2-a-days actually leave me energized, I love it!

-----

Diet Update

Bodyweight last week: 179.0
This week: 180.2

Weighed in at 182 this morning which bumped my average up a little, I was heavy because last night was my birthday celebration; lots of corned beef, rye bread, parsnips, carrots, potatoes, cabbage, mustard sauce, horseradish sauce, wine and chocolate cheesecake with raspberry sauce!

Macros will remain the same.

4493 calories, 124 fat, 522 carbs, 324 protein

I am ahead of my target amount of weight gain. Goal was 0.75 lbs per week, 8 weeks of bulking would be 6 pounds, starting weight of 172.2 puts me at 178.2. So I am 2 pounds over, but it is OK because I still feel lean thus far.
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 03-07-2011 at 01:40 PM.
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  #1416  
Old 03-07-2011, 01:49 PM
arian11 arian11 is offline
arian11 is 500 deadlift achieved, time for a 500 squat!
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Quote:
Originally Posted by Commander View Post
Macros will remain the same.

4493 calories, 124 fat, 522 carbs, 324 protein
How are you able to eat so much protein throughout the day? I'm about 180 lbs as well but I think I'm lucky if I can get 200 grams in. I usually have like 5 meals/shakes that are each 30-40 grams of protein. Do you get your protein from meat mostly or shakes or some other source?
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  #1417  
Old 03-07-2011, 05:11 PM
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Time's flying, in the 2 hundreds already

299 days to get JACKED

Monday

75 seconds rest on Chinup and DB Press, 60 seconds on T-Bar, 30 seconds on everything else

AM

Chinup
BW+3.5x10, 10, 10, 9

I increased 1 pound over last week, but I actually got a new dip belt which was 2 lbs heavier and I weighed 3 pounds more on this Monday as compared to last Monday, so I was really repping with 6 more pounds than last week.

Pullover
60x10, 4 sets - increase weight

Pullovers are getting brutal as the weight goes up, massive stretch in the lats

Stiff Arm Pulldown
46x10, 10, 10, 9

T-Bar
147.5x10, 4 sets - increase weight

Close Grip Row
92.5x10, 4 sets - increase weight

Wide Grip Row
92.5x10, 4 sets - increase weight

DB Row
60x12, 10

Pulldown
92.5x10, 3 sets

Band Stiff Arm Lat Pulldowns and Rows

Lunch

DB CG Neutral Press
69x10, 4 sets - increase weight

Suspended Pushups
BWx13, 13, 10, 10 - go for 13 again - Actually lost reps this week, I am attributing that to just being drained due to my cold

Band Flys - 2 different positions (3 sets each)
6 sets of 12 - increase to 13 reps

Pulldown
92.5x20, 15

Superset with

Suspended Pushup
BWx15, 15

DB Lateral Raise
13x10, 4 sets

Superset with Band Pull Aparts

Tricep Pushdowns with Band

----

Cold has now gone to the chest, I was hacking up some awesome phlegm this morning. Usually for me, once it hits my chest, I only have a few days of sickness left. It always goes, sore throat, then nasal congestion or runny nose, then to my chest.
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #1418  
Old 03-08-2011, 02:01 PM
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Quote:
Originally Posted by arian11 View Post
How are you able to eat so much protein throughout the day? I'm about 180 lbs as well but I think I'm lucky if I can get 200 grams in. I usually have like 5 meals/shakes that are each 30-40 grams of protein. Do you get your protein from meat mostly or shakes or some other source?
I'm glad you asked because I made an error in my spread sheet by combining two different days into one, thus making it seem like I was eating more protein than I really was.

My actual macros are:
4265, 120, 514, 284

Here's how I do it...a lot of whey!

60g protein from oats, 14g protein from nuts, 40g from beef/chicken, 30g from eggs and 140g from whey.
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #1419  
Old 03-08-2011, 02:52 PM
arian11 arian11 is offline
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Quote:
Originally Posted by Commander View Post
60g protein from oats, 14g protein from nuts, 40g from beef/chicken, 30g from eggs and 140g from whey.
Heh, secondary question. How do you get 60 grams of protein from oats? Do you eat like 5 cups of oats a day? That's alotta whey, you must go through containers like crazy.
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Squat: 463 Bench: 275 Deadlift: 529 Total: 1262

"Technique is always the first place to begin when striving to improve at a specific skill."
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  #1420  
Old 03-08-2011, 03:01 PM
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Quote:
Originally Posted by arian11 View Post
Heh, secondary question. How do you get 60 grams of protein from oats? Do you eat like 5 cups of oats a day? That's alotta whey, you must go through containers like crazy.
Actually, right now I eat 6 cups of oats a day, no joke!

Yeah, I got through a lot of whey, but it is cheaper per gram of protein than tuna, chicken, beef, etc. The only thing that compares in cheapness is eggs. Which is why I also eat a lot of eggs!
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Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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