12.18.13 Wednesday Triceps/Chest

1:00 AM
protein bar 200/20

10:45 AM
cereal, protein bar

12.17.13 Tuesday Legs

Sunday and Monday were pretty blah. Nothing horrific but definitely not good. Was way too tired Monday to lift. Tried to make today in to a legs/chest day but I was beat after legs.

7:00 AM
240 PseudoE, 3g Beta-Alanine, 1,500mg fish oil, 200mg caffeine
Gym

9:00 AM
760 calories of protein bars, 56g protein

11:30 AM
some french bread with butter

5:30 PM
400 calories protein bar, 40g protein

9:30 PM
some chicken breast with buffalo sauce.
another protein bar. I'm an addict


Gym:

• Cardio 15 minutes, 1.1% incline, 4.5 mph, 175BPM
• Abductors 4x10x250
• Calf Pushouts 4x10x335
• Quad Curls 80 lbs: 10, 10, 8
• Abs 4x10. First two off legs going down *and* up, second set just off knees. New technique is brutal
• Hamstring Curls 3x10x105

12.14.13 Saturday

6:00 AM
Yogurt. 140 calories, 16g protein

8:00 AM
Kashi, cookies

12.13.13 Friday Delts, Biceps, Back

8:00 AM

Gym
2 protein bars 380 calories, 42g protein

12:00 PM
a small amount of pork goodness, 70 calories yogurt, (8g protein)

2:00 PM
all the calories. I dunno. calling it a 3,500 calorie day. Probably a little high, but unacceptable either way.



Gym:

Cardio: 5 minutes. no WIM

Front Raises 4x10x15

Side Raises 4x10x15

Face Pulls 3x10x88

Seated Rows 4x10x85

Wide Grip Pulldowns 4x10x120

Abs 2x10

12.12.13 Thursday Biceps & Back

7:00 AM
Gym



Gym:
Cardio: 15 minutes, 1.1% incline, 4.5 mph, last 2 minutes at 6.0 MPH. Final heart rate: 177 BPM. Very impressive!

Pullups: 8,8, - I felt horrible after the second set. Really, really bad. Probably from all the junk food. Couldn't bring myself to do a third set, knew I'd end up puking or at best feeling nauseous for hours.

Bicep Curls 20 lbs: 10, 10, 10, 8

The end.

8:30 AM
2 protein bars: 380 calories, 42g protein

4:00 PM
1,700 calories of Five Guys(77g protein)


Final Food:

2,100 calories, 119g protein. Surprisingly not terrible.

12.11.13 Wednesday

6:00 AM
no power, bored.
500 calories SmartOnes, 160 calories yogurt, 190 calories protein bar


9:00 AM - 1:00 PM
just a fuckin disaster. Tons of businesses giving me cookies at work and stuff. No idea the calories but I ate enough to get a headache and a stomach ache.
An entire package of Oreo double-stuf is 1,800 calories, so I'm gonna say that's how much I ate. Maybe more, maybe less, no clue.


6:00 PM
not much better. Again, not sure, but lots of greasy pizza. 50% of a Dominos Meatlover's is exactly 2,000 calories. That honestly seems a little high, but whatever.

I think the thing to do is lay off the Pseudo unless I know it's going to be a tough day, like Christmas, parties, etc. and take it then. Maximum efficacy on the days it matters the most.


Total Food Approximation:
4,650 calories, 180g protein

12.10.13 Tuesday Triceps/Chest

6:00 AM
Gym

7:45 AM
1 square

9:00 AM
another square : )

4:00 PM
1 protein bar

9:00 PM
Kashi, blackberries, protein bar


Gym:
Cardio: 4.5 mph, 1.1% incline, 15 minutes, 166 BPM

Tricep Extensions: 75s: 9,9,8
70s: 5

Decline Bench: 3x10

Chest Flies 155 lbs: 10, 8
150 lbs: 6

Crappy session!

12.9.13 Monday Legs

1:30 AM
SmartOnes 580 calories 46g protein

Lost internet for most of the day so timeline is messy but

-1 square
-1 bowl of Kashi with tons of blackberries
-1 protein bar
Pretty sure that's it for food


Gym:
Cardio: 4.5 mph, 1.1% incline, 15 minutes, 168 bpm
Abductors: 4x10x235
Seated Calf Raises: 4x10x245
Abs: 2x10 feet/Bosu, 2x10 just from Bosu. Amazing how much easier it is just from the knees
Quad Curls 80 lbs/ side: 2x10, 2x8, pure agony

Hamstring Curls 105 lbs: 10, 10,
100 lbs: 10

12.8.13 Sunday

Logging yesterday was meh but I did some PseudoE today

8:15 AM
240 PseudoE, 200mg caffeine
Was pretty hungry, can't do groceries until later so hopefully this helps.
This was exactly 96 hours without Pseudo. We'll see how effective it is.

3:00 PM
protein bar. 190 calories, 21g protein.

12.7.13 Saturday

1:00 AM
1,690 calories of Taco Bell, 82g protein

12.6.13 Friday Delts

3:30 AM
Kashi

7:30 AM
gym

3:30 PM
bowl of cereal
the final wedge of brie

Gym:

Cardio: 4.5mph/6.1 mph for the last two minutes. HRM wasn't working, lame

Front Raises 15 lbs: 10, 10, 8, 8

Side Raises 15 lbs: 10, 10, 10, 8

Tried some OHP, was jacked after the high rep stuff. Only did a set of 5 with 65 lbs.

12.5.13 Thursday Biceps/Back

2:15 AM
a bowl of Goldfish crackers, 2 wedges of Brie. Not proud of it!
This is going to be day 1 with no Pseudo for a week.


7:30 AM
gym
3g BCAA before
2g after

11:00 AM
protein bars. 810 calories 70g protein. They didn't have anything better at this gas station. One was this yellow wrappered  supreme protein, pretty bad and 390/30 aren't even good macros for something so yucky. It was only like $2 though.

11:45 PM
200 calories SmartOnes

12.4.13 Wednesday

1:00 AM
a wedge of brie!
Half a bag of Fritos.
Worst case scenario 1,400 calories, probably 1,200.

8:30 AM
240mg PseudoE, 200mg caffeine, 1,200mg fish oil, 3g Beta-Alanine

1:15 PM
610 calories McDonald's
A glass of regular Coca-Cola??? Yuck, this just tastes weird. Diet ftw

9:00 PM
1 bowl of Kashi

12.3.13 Tuesday Legs

6:00 AM
240 PseudoE, 100mg caffeine, 3 grams of Beta-Alanine
Gym
2 grams of B-A when I got home

5:30 PM
a wedge of brie!

Gym

Cardio: Went to 4.5 mph, 1.1% incline, 15 minutes. HR was at 164. The last 3 minutes I went to 6.4 MPH and my heart rate was at 187. Not sure how safe that is.

Tricep Extensions: 3x8x75s

Chest Flies: 4x10x145

Decline Bench: 3x10x95

Bodyweight: Just over 183 and definitely not empty. Nice to regularly see <185 again.

12.2.13 Monday Legs

5:15 AM
240 PseudoE, 200mg caffeine, 1200mg fish oil
a bigass piece of pumpkin pie. I REGRET NOTHING

6:00 AM
2 grams Beta-Alanine
Gym

8:30 AM
1 gram Beta-Alanine
bigass bowl of fatty pork goodness with tons of BBQ sauce.

9:00 PM
a tiny bit of tortellini
a ton of pork!
A huge piece of pie!
An entire wedge of brie!
bodyweight: 182.5 and definitely not empty, nice!
Gym:

Cardio: Switched it up here. The last five minutes I just went nuts and cranked it up to 7.5 mph. My mind was fine but my calves were cramping HARD. Like I thought I was going to fall. Just complete failure. I slowed it down a little, and it didn't stop, I ended up settling at 4.5 mph but I happened to glance at the heart rate monitor and it said 189bpm. WOW

Calf Pushouts: 4x10x325

Abductors: 4x10x220

Ab Rollouts: 3x10

Hamstring Curls: 4x10x95

Quad Curls: 3x8x80

12.1.13 Sunday

4:00 AM
500 calories SmartOnes

4:30 AM
240 PseudoE, 200mg caffeine

200mg more caffeine at 8 am, and then 200 again at noon

8:30 PM
some salty, salty, fatty pork with BBQ sauce. Not bad, but I didn't eat a ton.
A small piece of banana bread
A small piece of pumpkin pie


Bodyweight: At 7:00 PM I weighed in at 181.3 as an exact tie for my all time low. This is incredibly empty.