|
Post by hossjob on Dec 1, 2006 8:13:43 GMT -5
First time going heavy on legs in a while. I pushed hard, but I didn't overdo it. I was pretty damn winded. No, I was not to the point of vomiting. I thought that would be stupid since this is my first real HEAVY leg day in probably 8 weeks. I upped my cars a little bit (about 1 gram per pound) just cuz it was leg day.
Thursday 11/30/2006
Training: Leg Power Squats (ass to grass) - 335/5, 335/5, 315/6, 315/6 BB Push Back Lunge - 135/6, 135/5 Bear Squat - 540/5, 540/4 HS 1-Legged Leg Ext - 70 (ea leg)/5, 45/5 (4 sec negative) HS 1 Legged Leg Curl - 55(ea leg)/6 X 3 (4 sec neg) SLDL Med Stance - 225/5 Close Stance 225/6, Wide Stance 225/4, Close Stance 225/5 FRIIIIIEEEEED!
Diet: Meal 1 - 2/3 Cup Oatmeal, 1 TBSP Wheat Germ, 10 egg whites, 3 eggs (39 protein, 39 carbs) Meal 2 - 5.5 oz Lean Beef, 2/3 Cup Bro Rice (38 Protein, 35 Carbs) Meal 3 - 5.5 oz Lean Beef, 3/5 Cup Bro Rice (38 Protein, 30 Carbs) Meal 4 (pre workout) - 40 Grams Whey, 1 oz Almonds (40 Protein, 14 Fat) Meal 5 (Post WO) - Rice Cakes, 40 Grams Whey (40 Protein, 66 Carbs) Meal 6 - 6 oz Chicken, 14 Almonds (42 Protein, 7 Fat) Meal 7 - 6 oz Lean Beef, 2 TBSP Nat PB (42 Protein, 16 Fat) TOTALS = 279 Protein, 170 Carbs, 37 Fat + Naturally Occurring Fat
Supplements: Cell Swell Matrix B4 Meals: 1, 3, 4, 5, 7 Primed B4 Meal 4 Mluti Vitamin: Meal 6 Vitamin C: Meal 1, 3, 5, 7 Jungle Warfare: Meals 1, 4, 7
|
|
|
Post by hossjob on Dec 1, 2006 8:15:15 GMT -5
Oh boy. Yesterday was a crazy day and in my haste I forgot to post, so it is now above. Yesterday was one of those days where I was so busy and wound up tha tI couldn't relax at bed time and had a real hard time falling asleep. Only to have a fast turn around this morning to get into school to report grades. Oh boy.
School Lift 4 hours pitching lessons cook 220 papers to grade and enter into the grade book pack for the weekend (meeting w/ some friends out of town tonight)
|
|
|
Post by Intensity on Dec 1, 2006 16:58:15 GMT -5
Diet: Meal 1 - 2/3 Cup Oatmeal, 1 TBSP Wheat Germ, 10 egg whites, 3 eggs (39 protein, 39 carbs) Meal 2 - 5.5 oz Lean Beef, 2/3 Cup Bro Rice (38 Protein, 35 Carbs) Meal 3 - 5.5 oz Lean Beef, 3/5 Cup Bro Rice (38 Protein, 30 Carbs) Meal 4 (pre workout) - 40 Grams Whey, 1 oz Almonds (40 Protein, 14 Fat) Meal 5 (Post WO) - Rice Cakes, 40 Grams Whey (40 Protein, 66 Carbs) Meal 6 - 6 oz Chicken, 14 Almonds (42 Protein, 7 Fat) Meal 7 - 6 oz Lean Beef, 2 TBSP Nat PB (42 Protein, 16 Fat) TOTALS = 279 Protein, 170 Carbs, 37 Fat + Naturally Occurring Fat I like the way you approach Off season meals Kyle: Clean and precise! Good job! (Results guaranteed or get your money back ![:P](//storage.proboards.com/forum/images/smiley/tongue.png) )
|
|
|
Post by hossjob on Dec 1, 2006 17:02:53 GMT -5
Thanks Mo.
|
|
|
Post by hossjob on Dec 1, 2006 17:11:44 GMT -5
Friday, December 1 (seriously, it's December....), 2006 Training - Shoulders, Traps, Triceps Power Hammer Strength Behind Neck Press - 260/6, 270/5, 270/5 (4 sec negatives) WG Upright Row - 130/6, 140/5, 140/6 (4 sec neg - well I tried to at least) Lateral Riase - 40/7, 50/6 Bent Lateral - 35/7, 40/5 BB SHrug - 225/8, 245/8, 245/6, 245/6 Hammer Shrug - 270/7, 270/8 Close Grip - 225/6, 225/5, 225/6 Skull Crusher - 140/6, 140/6 1-Arm Overhead DB Ext - 30/6, 40/5
Diet: Meal 1 - 6 oz Lean Beef, Bagel (42 P, 45 C) Meal 2 - 5.5 oz Chicken, 1/3 C Bro Rice (38 P, 17 C) Meal 3 - 5.5 oz Lean Beef (38 P) Meal 4 - 40 Grams Whey, 28 Almonds (40 P, 14 EFA) Meal 5 - 40 Grams Whey, 1 Sv Phosphagen (40 P, 35 C) Meal 6 - 5.5 oz Chicken, 1 oz Almonds (38 P, 14 EFA) Meal 7 - Going to Jed's (Sports Bar) w/ some friends for Chicken Chunks. They are LIGHTLY breaded - very lightly. Yes Cheat meal. SUE ME!
Supplements: Meals 1, 4, 6 - 1 Gram Vitamin C Meals 1 & 6 Multi Vitamin Meals 1, 4, 7 - Jungle Warfare B4 Meals 1, 3, 4, 5, 7 - Cell Swell Matrix Post Workout - Phosphagen HP (Forgot my rice cakes and one of my baseball players had some Phosphagen.)
The phosphagen, I guess, is better than nothing. However, I realized today why I stopped using Dextrose. It makes me hyper, gives me a stomach ache, bloats me (yeah big time even just 35 grams), and really smooths me out. I don't know what it is, but me and dextrose don't mix. I always had better experiences w/ Maltodextrin and this just reiderrates how effective Waxy Maize is!
|
|
|
Post by hossjob on Dec 1, 2006 17:57:04 GMT -5
Change meal 6 for Friday to the following: 6 Egg Whites, 3 Whole Eggs, 1/4 Cup Cheese, 14 Almonds) (42 P, 7 added EFA's)
|
|
|
Post by mrky03 on Dec 1, 2006 18:04:57 GMT -5
Kyle you amaze me with your precision! Killer training! You're doing a great job juggling your responsibilitys with your training and diet!
|
|
|
Post by hossjob on Dec 2, 2006 9:55:34 GMT -5
Saturday, December 2, 2006 Training: Off Day (possibly 20-30 minutes of cardio later tonight) Diet: This is going to be slightly off/hit and miss cuz we are doing our Christmass shopping today. I'll be eating every 3 hours, but it won't be my normal stuff. Probably tuna & chicken all day! haha
I'll post more later.
|
|
|
Post by hossjob on Dec 4, 2006 7:43:57 GMT -5
Saturday & Sunday - No Training Saturday Kristy and I got almost all of our Christmas shopping done. My diet wasn't great, but it wasn't all bad considering we left the house early in the morning and didn't return until the evening. Meal 1 - Zero Impact Bar (450 cal, 30 Protein, 40 Carbs) Meal 2 - 6 oz Chicken, 1 TBSP Nat PB (42 Protein, 8 Fat) Meal 3 - 2 - 6 oz Burgers w/ Cheese No Bun & Broccoli (Approx 50 Protein) Meal 4 - Zero Impact Bar (450 cal, 30 Protein, 40 carbs) meal 5 - 10 grilled shripm & 8 oz Sirloin Meal 6 - 5 oz Chicken, 1 TBSP Nat PB
Sunday wasn't quite as bad. I threw in 25 minutes of cardio last night as well. Meal 1 - Protein Pancakes & Scrambled Egg Whites Meal 2 - 6 oz Chicken, 1 TBSP Nat PB Meal 3 - Whole Wheat English Muffin, 1 Egg & 2 Whites, Chicken Meal 4 - Chicken, Pork Chop, 1 TBSP Nat PB Meal 5 - Chicken, 1 TBSP Nat PB Meal 6 - 5 oz Beef, 2 TBSP Nat PB
|
|
|
Post by hossjob on Dec 4, 2006 7:45:48 GMT -5
Monday, 12/07/06 I weighed myself today. I weighed (in clothes) 173. I can't belieev I'm only 6 pounds heavier than the weight I competed at at my first show... I don't really understand it. My legs are still pretty cut, my arms are too. My arms are still very vascular and I can see all my abs, but I am definitely smoother than I was 2 weeks out from my first show. I don't know if it's mostly water retention from an increase in fats and sodium and water or what? My goal is to stay around 175-178 for the time being so.
|
|
|
Post by hossjob on Dec 4, 2006 14:29:29 GMT -5
Monday, 12/4/06 - Weight = 173 Diet: Meal 1 - 2 Eggs, 6 Egg Whites, 1/4 Cup Cheese, 1.5 oz Ham, 1 Whole Wheat English Muffin, 1/2 Grapefruit, 2 TSP Nat PB (47 Protein, 33 Carbs, 6 Fat) Meal 2 - 5 5/8 oz Chicken, 3/5 C Bro Rice (40 Protein, 30 Carbs) Meal 3 - 5 5/8 oz Lean Beef, 3/5 C Bro Rice, Broccoli (40 Protein, 30 Carbs) Meal 4 - 40 Grams Whey, 2 Teaspoon Flax, 18 Almonds (40 Protein, 16 fat) Meal 5 - 40 Grams Whey, Rice Cakes (40 Protein, 60 Carbs) Meal 6 - 5 3/4 oz Chicken, Broccoli, 14 Almonds (40 Protein, 7 Fat) Meal 7 - 5 oz Lean Beef, Salad, 1 Teaspoon Flax, 1.5 TBSP Nat PB (35 Protein, 16 Fat) TOTALS = 282 Protein, 153 Carbs, 45 Fat
Supplements: B4 Meals 1, 3, 5, & 7 = Cell Swell Matrix W/ Meals 1 & 6 = Multi Vitamin Meals 1, 3, 5, 7 = 1 Gram Vit C Meals 1, 4, 7 = Jungle Warfare B4 Meal 4 = Primed
Training - Back - Rep Range WG Bent Over Row (90 Degree Methodical Pulls) - 205/9, 235/7 (had to use a little English for the last 1), 215/8 WOW! 1-Arm Hammer Rev Grip Pull Down - 70/12, 90/11, 90/10 (2/1/2/1) T-Bar Row (BB in Corner - Ronnie Style) - 135/15, 145/14, 145/13 Pull Over Machine - 110/18, 100/16 Rack Dead - 275/12, 315/8, 315/7+1 Back Ext - BW/18, +10/13
**Very disappointed in my rack deadlifts. I completely failed due to grip and I was using STRAPS! WTF. My forearms were CASHED!
|
|
|
Post by Tim Wescott on Dec 4, 2006 17:25:48 GMT -5
Monday, 12/4/06 - Weight = 173 Diet: Meal 1 - 2 Eggs, 6 Egg Whites, 1/4 Cup Cheese, 1.5 oz Ham, 1 Whole Wheat English Muffin, 1/2 Grapefruit, 2 TSP Nat PB (47 Protein, 33 Carbs, 6 Fat) Meal 2 - 5 5/8 oz Chicken, 3/5 C Bro Rice (40 Protein, 30 Carbs) Meal 3 - 5 5/8 oz Lean Beef, 3/5 C Bro Rice, Broccoli (40 Protein, 30 Carbs) Meal 4 - 40 Grams Whey, 2 Teaspoon Flax, 18 Almonds (40 Protein, 16 fat) Meal 5 - 40 Grams Whey, Rice Cakes (40 Protein, 60 Carbs) Meal 6 - 5 3/4 oz Chicken, Broccoli, 14 Almonds (40 Protein, 7 Fat) Meal 7 - 5 oz Lean Beef, Salad, 1 Teaspoon Flax, 1.5 TBSP Nat PB (35 Protein, 16 Fat) TOTALS = 282 Protein, 153 Carbs, 45 Fat Supplements: B4 Meals 1, 3, 5, & 7 = Cell Swell Matrix W/ Meals 1 & 6 = Multi Vitamin Meals 1, 3, 5, 7 = 1 Gram Vit C Meals 1, 4, 7 = Jungle Warfare B4 Meal 4 = Primed Training - Back - Rep Range WG Bent Over Row (90 Degree Methodical Pulls) - 205/9, 235/7 (had to use a little English for the last 1), 215/8 WOW! 1-Arm Hammer Rev Grip Pull Down - 70/12, 90/11, 90/10 (2/1/2/1) T-Bar Row (BB in Corner - Ronnie Style) - 135/15, 145/14, 145/13 Pull Over Machine - 110/18, 100/16 Rack Dead - 275/12, 315/8, 315/7+1 Back Ext - BW/18, +10/13 **Very disappointed in my rack deadlifts. I completely failed due to grip and I was using STRAPS! WTF. My forearms were CASHED! I wish I my rack deads were that bad Kyle!! Awesome training and spot-on diet brother. 2007 Watchoutnow!! #btrophysmiley2ee#
|
|
|
Post by hossjob on Dec 4, 2006 17:32:05 GMT -5
Add 16 Carbs to my postworkout and total carbs for Monday. I ate 2 extra rice cakes. They were SO TASTY and I was SOOOO HUNGRY!
|
|
|
Post by mrky03 on Dec 4, 2006 19:19:27 GMT -5
Monday, 12/07/06 I weighed myself today. I weighed (in clothes) 173. I can't belieev I'm only 6 pounds heavier than the weight I competed at at my first show... I don't really understand it. My legs are still pretty cut, my arms are too. My arms are still very vascular and I can see all my abs, but I am definitely smoother than I was 2 weeks out from my first show. I don't know if it's mostly water retention from an increase in fats and sodium and water or what? My goal is to stay around 175-178 for the time being so. I know what you mean Kyle I'm experiencing the same thing! Maybe its just the rebound effect from all that dieting!
|
|
|
Post by RUBICON19 on Dec 4, 2006 21:21:58 GMT -5
ahhhhhhhh. Yeah... I only weigh 30 lbs over my last contest weight. Must be water..
Dont worry about the Rack Deads. You will bang em out next time
|
|
|
Post by hossjob on Dec 5, 2006 16:54:14 GMT -5
Tuesday, 12/5/06 Body Fat % = 8% Diet: Meal 1 - 3/5 Cup Oatmeal, 2 TBSP Wheat Germ, 11 Egg Whites, 2 Eggs (40 Carbs, 40 Prot) Meal 2 - 5 3/4 oz Chicken, 150 Grams Yam (40 Prot, 30 Carbs) Meal 3 - Same (40 Prot, 30 Carbs) Meal 4 - 40 Grams Whey, 2 Teaspoons Flax, 14 Almonds (40 Prot, 14 EFA) Meal 5 - 40 Grams Whey, Rice Cakes and Honey (40 Prot, 70 Carbs) Meal 6 - 5 3/4 oz Lean Beef, 1 TBSP Nat PB, Broccoli (40 Prot, 8 Fat) Meal 7 - 5 3/4 oz Lean Beef, 1 TBSP Nat PB, 2 Teaspoons Flax (40 Prot, 15 Fat) TOTALS = 280 Protein, 170 Carbs, 37 Added Fats
Supps: Same as other days
Training - Chest/Biceps/Abs Rep Range Inc DB Press - 90/9, 95/7, 85/7 Slight INcline Smith Press to Clavicle - 135/12, 155/10, 135/11 DB Fly - 30/13, 30/15 Low Cable Cross Over - 20/18, 20/16 Hammer Curl - 35/9, 40/8 90 Degree Preacher - 60/12, 60/9 Cable Curl - 50/13
My biceps are so freaking fried it's ridiculous. OMG! I'm spent from head to toe after this workout! YEAH!
|
|
|
Post by mrky03 on Dec 6, 2006 20:27:46 GMT -5
Your training and diet look spot on Kyle! I think I'm going to change my split to the same as yours on my next training cycle.
Do you take off a week at the end of each 9 weeks of training?
|
|
|
Post by RUBICON19 on Dec 6, 2006 21:29:00 GMT -5
I cant even look at this... I dont deserve to!!! ![:'(](//storage.proboards.com/forum/images/smiley/cry.png)
|
|
|
Post by TNA on Dec 7, 2006 8:02:17 GMT -5
Awesome Kyle!!!! Looks fantastic brother.
|
|
|
Post by hossjob on Dec 7, 2006 12:49:33 GMT -5
Thanks guys. Trying real hard to stay right on it. My goal is to stay around 10% body fat this time. Make the diet a lil easier and hopefully be able to come in tighter aned loose less hard earned muscle.
Joel, I actually throw in a 4th week to my P/RR/S workout. It's a hybrid week that combines all. Usually after 8-10 weeks I take 1 week off, but I pretty much rolled right into this after my contest w/ 0 weeks off. I had my 3 week run where I trained moderately on Mon, Tues and Wed only and then I got some professional shots done, then took like 4 days off and started to slowly get into it. Around Christmas time I plan on takin ga week off then I'm starting my NEW PLAN! Already devised. I'll share later.
|
|