Day… yeah. I have fell off of the face of the earth.
I havent been doing a good job of keeping up with this lately. Time to re-evaluate my approach.
Im going to print off workouts from now until March. So a 12 week plan.
My diet will become more strict, but simple.
Buying groceries every Sunday for each week.
Money Management will be another priority.
I will set more specific goals.
I will ask for more feedback.
I will get this thing right… promise.
Oh yeah
Song of the Day- In Fear and Faith- High Life
I am going to make a modification to the nutritional goals… I have decided to commit to a bulking period… so instead of losing 10lbs… Im going to try and gain 10lbs… I have some time before I need to flatten out before summer…
My reward is going to be a trip to Florida over Spring Break… BOOM.
I hope anyone who is reading this is trying to make the right strides to better health and wellness….
I know that this world is not suppose to be about looks, but damn, if you know you look good, that is the best feeling in the world… I have been there ONCE.
Im going there, and never looking back…. This week my goal is to be strict on myself… no slip-ups.
So here’s to a great week of school, work, nutrition (I am not going to call it a diet anymore, this is a lifestyle change. Fuck diets.) and workouts!
Day 14.
Since day 10 (thursday nov. 10th), I worked at the casino and trashed my nutrition all 3 days… Red bull, candy, fried foods, alcohol and lots of it… just a nasty combination of set backs… I havent lifted since Wednesday the 9th… i just did egs that day… used the same tri-sets I used last week, just lifted heavier…
Day 10 nutrition wasnt much…
tuna
granola
odwalla protein
small roast beef sandwich
2 granola bars and peanut butter
then the drinkin insued… 5-6 wiskey sours and 5-6 beers… lol wasnt keeping track.
Friday, Saturday, and Sunday were junk… I worked a lot and drank a lot of energy drinks to keep me going…
Day 14, I set my sights back on the prize… sorta.. I called into work for the first time today… Got to sleep in and finished enrolling to college.
hit the gym at 7pm did chest and bi’s
Decline bench
1.225x8
2.245x8
3.265x6 (coulda got more, but I am in desperate need of a spotter as I start lifting heavier)
DB Bench
1.85x12
2.95x8
3.95x5
DB Flys and Seated Curls— Superset
1.35lbsx8 + 10 curls
2.35lbsx10+ 10curls
3.held at the bottom of the lift for 45 seconds to stretch out my chest
then I hit a quick set of 2x8 standing curls at 35lbs
Internal rotation @ 70lbs 2x20
Face Pull @90lbs 2x20
Band Curls 4x15… did it soley for the pump at the end…
Ran the tread for 12 minutes… 6 at 8.2 mph, then hit the elip for a mile at 8.1mph (slow to what I usually run). No abs…
I didnt get outta bed until 2pm so the diet looks a little bare
Oatmeal + Peanut Butter
Tuna
2 egg whites - 2 whole eggs
1/2 cup of whole grain pasta 1 hour before work out
preworkout
3 scoops of Jack3d
Post
2 scoops of 28 protein
1000mg of L-Glutamine for recovery
7.5 grams of creatine mono
fruit smoothin 22oz. QT… I love these things lol
4 pieces of beef jerky…
Anyway… Im not done on the day as far as eating goes… but Ive gotta reshape some things in my routine, thats for sure… Im kinda down on myself that I havent kept up better… considering its only the 14th day… But NO EXCUSES… Ill fix it this week and continue to evolve…
Side notes…
Yeah Im that douche carrying around a gallon jug of water… But Im to the point that I really dont give a shit… Im making changes that most people only dream of…
(I usually dont have this sort of certainty in my speech, but if I dont project it, then I wont become it.)
Ive invested in tupperware to carry around pre-planned, pre-made meals…
planning ahead is the reciepe for success…
Tuesday. Day 8. Back.
I am now following @BodiesByTim on Twitter
This dude straight did WORK in 3 years… Ill be able to look back on this blog 3 years from now, and hopefully I will have achieved something close to this.
So I know I am a day behind, but I think thats the way Im gonna keep it… It is easier to recap a day after. So, here’s the diet and workout….
Tuesday, I was running a little late for class… so I made the mistake of not getting breakfast until 12…
Green Tea and Redbull on the way to class. (smh….)
Breakfast
Tuna
Banana
Lunch
22oz Smoothie from QT
Almonds
Naked Protein
Preworkout
3 scoops Jack3d
Post WO
2 scoops of GNC 28
1000 mg of Glutamine
7.5 grams of Creatine mono
Dinner
Yoplait Greek yogurt
Odwalla Protein 25g
granola bar.
My work out is Jay Cutler’s Champion Back Workout (Its on bodybuilding.com)
Reverse Grip Pull-Down 4 Sets of 10
1.)135lbs
2.)150lbs
3.)165lbs
4.)165lbs
Hammer Strength Row 4 sets of 10
1.) 100lbs 10times
2.) 115lbs 10times
3.) 125lbs 10times
4.) 135lbs 10times
Seated Cable Rows 4x12
1.) 95lbs
2.) 135lbs
3.) 150lbs
4.) 150lbs
Barbell Row 4 sets of 12 at 155lbs
T-Bar Row 4x10
1.) 135lbs
2.) 225lbs
3.) 275lbs
4.) 275lbs
Bent Over single-arm DB Row
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
Superset
Lowcable Row @ 170lbs 4x12
Standing Cable Row @ 140lbs 4x12
Abs
Benched Leg lifts 4x12
Med Ball Roman Twists 3x40
I didnt do cardio today… Poor nutrition on the day made me run out of gas at the end of my workout. It was difficult to push the pace after the T-Bar Rows… This is a lesson learned…. Use shitty gas in your car, your car runs shitty… same goes for the body.
Hype song of the day- (gonna try to add this each day.)
Memphis May Fire- The Sinner
Preparations are key in development… I’m cooking a whole package over lemon pepper chicken to be ready whenever I need it. Hopefully I will remember to do this more often.
Day 7. Monday. November 7, 2011
So an excellent start to this week yesterday.
Breakfast:
Granola Bar
Tuna packet
Green Tea
lunch
chicken breast
brown rice
mid-afternoon
Peanuts
1 scoop of GNC protein 28
Pre-workout
3 scoops of Jack3d
Post-Workout
2 scoops protein 28
1000mg L-Glutamine
7.5g of creatine mono
22oz. of Orange fruit smoothie from QT
dinner
Chicken Breast
Brown Rice
late night snack, small grab bag of Cheetos.
WOW! no Energy drinks today! Go me.
Ill post the chest workout I did later
“Before” pictures. Ugh. Gross.
I hate this more than anything. Seriously. Its embarrassing… So… I am on a mission to change that mess into something else before summer. This is my past. I am convinced that Im not gonna look like this again…There is a lot of work to, but I am up for the challenge.
Day 4, 5, and the weekend.
I have fell off a little bit on keeping up with this blog. I write it down and then transfer it to the blog… I would type from my phone, but there is usually a lot of information to go on here, so I want to be doing it from a computer…. But here is my day 4 and 5…
DAY 4-Arms
was a good day in terms of nutrition.
Breakfast:
Tuna packet
1 granola bar
Granola bar
peanut butter
22oz. Monster (…..yeah, about that.)
Power Bar
banana
post workout
2 scoops of protein
1000mg of L-Glutamine
Dinner
2 big pieces of chicken breasts
Brown Rice
PB&J Sandwich
DAY 5-Shoulders and Cardio
I didnt eat much today and I felt it in the gym.
Breakfast:
Sausage Biscuit from QT
Redbull 16oz
16 oz.Naked Protein Zone
Lunch
Chips Salsa, 1 Dos Equis, 1 Modelo Especial
Cosi Petso Chicken Melt
Pre-workout
3 scoops of Jack3d
Post-workout
2 scoops of protein 28 from GNC
1000mg of L-Glutamine
2 more Dos Equis
1 Jack and Coke
Tortilla chips and salsa
Shoulders
Superset (repeat 4 times)
DB Military Press—10reps— 10 @60lbs, 10 @65lbs, 10 @65lbs, 10 @65lbs
Arnold Press—20reps— 20 @ 20lbs, 20 @ 20lbs, 15 @ 20lbs, 15 @ 20lbs
Superset (Repeat 4 times)
Barbell Shrugs- 4x10 @ 135lbs holding at the top for 5 seconds each rep
Hang Cleans- suppose to be 12 reps, but I only got 10, 8, 8, 6 @ 135lbs
Superset (Repeat 4 times)
Serrano Lateral Press- 4x10 reps per side, while holding the other side up @10lbs
Front Raise- 4x12 @ 20lbs.
Intensity cardio
2 minute stair-climber
1:30 jump rope
25 weighted squats
repeated 4 times. with 50 ab wheels and 30 hanging leg lifts at the end.
The weekend basically turned into a cheat weekend, with absolutely no time to get to the gym. Sunday was awful in terms of nutrition… Fucking casino cooked the fattiest foods possible for the dinner we hosted (coleslaw, fried potatoes, fried pork, fried catfish, fry bread, fried bologna, pork and corn soup, dumplins, and cake). Lunch for the employee’s was pizza. Days like these are the days I wish I wouldve prepared ahead of time… It is definitely time to start packing lunches, and carrying the jug everywhere.
I have my “before” pictures but have not been at a computer that could upload them… I should be able to get them up on here tomorrow.
