1:00 AM
protein bar 200/20
10:45 AM
cereal, protein bar
Wednesday, December 18, 2013
Tuesday, December 17, 2013
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:
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
Saturday, December 14, 2013
Friday, December 13, 2013
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
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
Thursday, December 12, 2013
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.
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.
Wednesday, December 11, 2013
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
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
Tuesday, December 10, 2013
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!
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!
Monday, December 9, 2013
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
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
Sunday, December 8, 2013
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.
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.
Saturday, December 7, 2013
Friday, December 6, 2013
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.
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.
Thursday, December 5, 2013
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
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
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