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Post by RUBICON19 on Nov 7, 2009 11:14:17 GMT -5
11/7/09
Spin Class (Quad held up pretty well) Cals 400
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Post by RUBICON19 on Nov 7, 2009 11:21:26 GMT -5
THE PLAN: 8 week BLAST (The next 4 weeks)
M) Deads 3 x 1-6 Pull ups x 50 V Bar pulldown 2 x 4-6 Chest support T Bar row 2 x 4-6
BB wrist curl 2 x 6-10
T) Mil press 3 x 1-6 Seated DB press 2 x 4-6 DB side lats 2 x 6-10
BB shrugs 3 x 4-6
W) Squats 3 x 1-6 BB lunge 2 x 4-6 BB stiffs 2 x 4-6
Seated Calf 2 x 6-8 Leg press calf 1 x 6-8
TH) Flat Bench 3 x 1-6 (1 pause set) Incl Bench 2-3 x 4-6 Dip or Decl bench 2 x 4-6
FR) EZ bar curl 3 x 4-6 Alt DB curl 2 x 4-6
Lying ext 2 x 4-6 One arm DB ext overhead 2 x 6-8 Tricep pushdown 1 x 4-6
CARDIO:
2-3 HIT per week 2-3 LIT per week
DIET:
Usual;
HIGH Protein Low/Mod Carbs Mod Fats
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Post by RUBICON19 on Nov 7, 2009 11:47:35 GMT -5
Todays Post Spin breakfast: (BANANA NUT PANCAKES)
2 cups eggwhites 1 whole Omega 3 Egg 1/2 cup LF cottage cheese 1/4 cup Walnuts 1/2 cup oats 1 Tspn Konsyl Cinnimon Splenda
Blend in blender and pour on hot pan. Top with sliced banana and SF syrup.
AMAZING!
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Post by RUBICON19 on Nov 7, 2009 13:18:30 GMT -5
#bbenchpress4zy# Let the Creaform (Creatine) loading BEGIN!
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Post by mrky03 on Nov 8, 2009 11:26:22 GMT -5
Todays Post Spin breakfast: (BANANA NUT PANCAKES) 2 cups eggwhites 1 whole Omega 3 Egg 1/2 cup LF cottage cheese 1/4 cup Walnuts 1/2 cup oats 1 Tspn Konsyl Cinnimon Splenda Blend in blender and pour on hot pan. Top with sliced banana and SF syrup. AMAZING! That does sound good! I'm craving IHOP! Going to be my first stop for breakfast next Sunday morning! Training plan looks solid! I can't wait to start a new DC blast in about 3 weeks!
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Post by RUBICON19 on Nov 8, 2009 11:31:41 GMT -5
Nice big CHEAT last night.. MMmmmmmmmmm
Fudruckers 1/2 LB bacon cheeseburger Fries Large Popcorn at Imax
Weighed in this AM at 194. No change. Sweet!
And tonight is still PIZZA night!
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Post by RUBICON19 on Nov 9, 2009 13:21:35 GMT -5
11/9/09 BW 198 (after double weekend cheats)
DEADS (still keeping some in the tank on these) 375 x 6 385 x 5 405 x 3
Chins w/ FAT grip (Total 50 reps) These are so much harder than normal grip.. BW x 15 BW x 9 BW x 7 BW x 6 BW x 6 BW x 7
Chest support T bar row 135 x 6 145 x 6
BB wrist curl 65 x 10 70 x 8 70 x 8
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Post by RUBICON19 on Nov 9, 2009 21:39:25 GMT -5
11/9/09 PM
Elip 2 min warm up HIT x 7 2 Min cool down
Cals 168
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Post by RUBICON19 on Nov 11, 2009 15:00:35 GMT -5
11/11/09 BW 198
Still some concern about the quad, so I was very careful today!!!
1) 1 cup eggwhites + 4 whole eggs
2) 2.5 scoops whey + 1 cup Bberries + 2 Tblspn NPB
Squats 375 x 6 385 x 5 405 x 2 (Stopped short of failure to play it safe)
BB Lunge 155 x 6 175 x 6
BB stiffs 315 x 6 335 x 6
Seated calf 160 x 8 160 x 8
Leg press calf 14 Plates x 8
3) 2 bacon, chedder, cheese burgers + spicy sweet potato fries. Low fat cheddar, Turkey bacon, lettuce, tomato, Onion, Pickle 2 - 12 grain english muffins, 2 - 85% beef patties
4) 6-8 oz chicken + greens + fat
5) whey + fat
6) 8-10 oz pro + greens + salad w/ olive oil
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Post by RUBICON19 on Nov 11, 2009 21:13:21 GMT -5
11/11/09
Changed last meal to:
5 oz dry weight Barilla whole grain pasta + 6-8 oz ground beef!
Nice carb up!
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Post by RUBICON19 on Nov 12, 2009 14:01:39 GMT -5
11/12/09 BW 201
Not too happy with todays performance. Could chalk it up to many things, but that would just be making excuses, so.... I just plain suck at all presses!
1) 1 cup eggwhites + 4 whole eggs
2) 2.5 scoops whey + 1 cup Bberries + 2 Tblspn NPB + 1 Pumkin Muffin
Flat bench (Pause sets) 275 x 1 295 x 1 300 x 1 w/ light spot 315 x 3 Negs
Incl bench 225 x 4 225 x 3 + 1 forced 205 x 5
Decl bench (first time in at least a year) 225 x 6 245 x 6
Cable crunch 150 x 15 165 x 15 165 x 15
Hang Abs BW x 15 BW x 15
3) 2 Bacon chedder burgers + SP fries (Same as yesterday)
4) 6-8 oz chicken + greens + 15 grams fat
5) 2.5 scoops whey + 2 Tblspn NPB
6) ?
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Post by RUBICON19 on Nov 12, 2009 14:32:28 GMT -5
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Post by RUBICON19 on Nov 12, 2009 21:53:04 GMT -5
Got to sneak in an extra protein shake today to bump the diet up to 7 meals. 2.5 scoops whey + 1/2 cup bberries + 2 Tblspn NPB. I should end up with 8 meals per day shortly. Thats where I feel best. I hate waiting any more than 2 hours to lapse before another meal.
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Post by mrbeefy on Nov 13, 2009 4:26:27 GMT -5
Hey Rubes . . .
What kind of protein are you using for your protein shakes? Are you adding anyting to them for "flavor"?
Frank
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Post by RUBICON19 on Nov 13, 2009 13:40:20 GMT -5
Hey Rubes . . . What kind of protein are you using for your protein shakes? Are you adding anyting to them for "flavor"? Frank I use either Scivation whey, Isopure, or ON Been mostly sticking with Scivation though. I usually throw in frozen blueberries and NPB.
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Post by RUBICON19 on Nov 13, 2009 13:41:13 GMT -5
11/13/09 EZ bar curl 130 x 6 150 x 6 160 x 4 Alt DB curl 60 x 6 65 x 6 Lying Tri Ext 110 x 6 120 x 5 One arm DB ext 30 x 8 35 x 6 Tri pushdown 225 x 6 PWO breakfast FTW!!! By RUBICON19
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Post by RUBICON19 on Nov 13, 2009 20:01:42 GMT -5
11/13/09 PM
400-500 LB Tire flips 7 sets of 6 flips. 20-30 sec rest between sets
Sledge Hammers 6 sets of 15 swings each side
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Post by RUBICON19 on Nov 14, 2009 11:44:51 GMT -5
11/14/09
Spin Class Cals 400
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Post by intenceman on Nov 14, 2009 18:32:44 GMT -5
Good stuff! If I ate that much food, I'd be 300 lbs, lol.
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Post by RUBICON19 on Nov 15, 2009 15:01:10 GMT -5
Good stuff! If I ate that much food, I'd be 300 lbs, lol. Naaaah.. Its just PWO! ;D
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