pmiller383
Well-known member
Are you taking Bullet Proof before lifting or Battle Fuel?
SilentBob's first encounter with Big Pharma, Muscle Pharm that is (sponsored)
- Thread starter SilentBob187
- Start date
shaddow
Well-known member
Hey Bob, I just noticed this:
and this:
Can you explain? I've never understood why people carb up so high, just curious how you came up with that number.
SilentBob187
Well-known member
Invalid Link Removed
Low-carb.org said:
That's just the one that I'm going by, I'm sure there are others out there.
SilentBob187
Well-known member
Day 12: Shoulders
5 minutes elliptical
Arnold Press: 20x10, 30x10, 40x10
Shoulder Press: 60x8, 65x8, 70x8, 75x7
head: PR!!)
Rear Delt Raises: 5x10, 10x10, 15x10
super-setted with
Lateral Raises: 5x10, 10x10, 15x10
DB Shrugs(backward rotation): 30x10x4
super-setted with
DB Shrugs(forward rotation): 30x10x4
super-setted with
DB Shrugs: 30x10x4
Face Pulls: 30x10x4
Bradford Press: 50x10, 60x10, 70x10
5 minutes stretching
Dietary Totals:
8oz Kielbasa
1/4 cup almons
Post W/O
20g Xtend
30 minutes later
1 can tuna
30 minutes later
1/4 cup sunflower seeds
Meal 3
1/2 cup sunflower seeds
1 cheese stick
Meal 4
1/2 cup sunflower seeds
1 cheese stick
Meal 5
1/2 cup sunflower seeds
1 cheese stick
Meal 6
8oz Kielbasa
1/4 cup almonds
Later
2tbsp fish oil
Totals:
3226 calories
186g protein
67g carbs (31g fiber) 36g impact carbs
246g fat (99poly/40mono/60sat)
Narrative:
The second week of lifting has drawn to a close. These Muscle Pharm products rock hardcore! 4 PRs in one week! On a keto diet!! I've gotta take credit for some of it :lol:, but I know that Muscle Pharm's product line definately helped get the job done.
As an aside, my abs still hurt pretty bad from Wednesday, f*ckin DOMS. Where you at Bullet Proof?! :icon_lol:
Tomorrow is my scheduled refeed. However, I'm thinking of putting it off until Sunday so that I can fully take advantage of a day off that I can devote to eating. I'm definately not eating cupcakes or nasty trioplex this time, but I am going to treat myself to something. :food:
Song of the Day:
Meshuggah - Bleed
[ame="http://www.youtube.com/watch?v=qc98u-eGzlc"]YouTube - MESHUGGAH - Bleed[/ame]
Trick or Treat:
Invalid Link Removed
5 minutes elliptical
Arnold Press: 20x10, 30x10, 40x10
Shoulder Press: 60x8, 65x8, 70x8, 75x7
head: PR!!)Rear Delt Raises: 5x10, 10x10, 15x10
super-setted with
Lateral Raises: 5x10, 10x10, 15x10
DB Shrugs(backward rotation): 30x10x4
super-setted with
DB Shrugs(forward rotation): 30x10x4
super-setted with
DB Shrugs: 30x10x4
Face Pulls: 30x10x4
Bradford Press: 50x10, 60x10, 70x10
5 minutes stretching
Dietary Totals:
8oz Kielbasa
1/4 cup almons
Post W/O
20g Xtend
30 minutes later
1 can tuna
30 minutes later
1/4 cup sunflower seeds
Meal 3
1/2 cup sunflower seeds
1 cheese stick
Meal 4
1/2 cup sunflower seeds
1 cheese stick
Meal 5
1/2 cup sunflower seeds
1 cheese stick
Meal 6
8oz Kielbasa
1/4 cup almonds
Later
2tbsp fish oil
Totals:
3226 calories
186g protein
67g carbs (31g fiber) 36g impact carbs
246g fat (99poly/40mono/60sat)
Narrative:
The second week of lifting has drawn to a close. These Muscle Pharm products rock hardcore! 4 PRs in one week! On a keto diet!! I've gotta take credit for some of it :lol:, but I know that Muscle Pharm's product line definately helped get the job done.
As an aside, my abs still hurt pretty bad from Wednesday, f*ckin DOMS. Where you at Bullet Proof?! :icon_lol:
Tomorrow is my scheduled refeed. However, I'm thinking of putting it off until Sunday so that I can fully take advantage of a day off that I can devote to eating. I'm definately not eating cupcakes or nasty trioplex this time, but I am going to treat myself to something. :food:
Song of the Day:
Meshuggah - Bleed
[ame="http://www.youtube.com/watch?v=qc98u-eGzlc"]YouTube - MESHUGGAH - Bleed[/ame]
Trick or Treat:
Invalid Link Removed
SilentBob187
Well-known member
Will update tomorrow, a lot going on atm.
CTDeuce
MST Reppin Hard!
Inarius
Well-known member
sounds good bud. looking forward to the update
SilentBob187
Well-known member
Day 15: Back
Awful, just awful.
Lowlights (opposites of highlights):
deadlift, 225x4 (grip kept slipping)
Lat Pulldown 200x4
Narrative:
Last day of keto diet. I had a terrible lift, and on top of that, my buddy hit 335 on deadlift and I want to be able to compete with him. I feel I will use the 2nd half of this log as a chance to put this Muscle Pharm stack to the test with optimum conditions (carbs for added fuel/intensity)
Day 16: Chest
Highlights:
Incline Bench: 205x4
Flat Bench: 225x4
Decline Bench: 225x6
Narrative:
Starting to feel better being back to moderate carbs. I'm going to keep them lower than I used to have them.
I'm also going to follow some broscience from Hank Vangut and not go super high-carb post workout. I'm starting to agree with him that recovery is an all day event, not just something that you do immediately after your workout. If my workout is earlier in the day, my post workout will have carbs. If it's later at night, I'll stick to high protein and high fat.
Day 17: Arms
5 minutes elliptical
Incline Curls: 20x10, 20x10, 25x10, 30x10
super-setted with
Dips: 10, 10, 10, 10
Concentration Hammer Curls: 20x10, 25x10, 30x10, 35x10
super-setted with
Seated Tricep Extensions: 60x10, 70x10, 80x10, 90x10
Supine Grip EZ Curl: 45x10x4
super-setted with
Skull Crushers: 40x10, 50x10, 60x10, 70x10
super-setted with
Close Grip Bench: 40x10, 50x10, 60x10, 70x10
Preacher Curls: 50x20x4
Tricep Extentions: 50x20, 50x20, 65x20, 80x20
15 minutes HIIT elliptical
Diet
Meal 1
1 cup oats
1 scoop whey isolate
Meal 2
1 can tuna
2 slices whole wheat bread
1/4 cup sunflower seeds
1 apple
Meal 3
1 can tuna
2 slices whole wheat bread
1/4 cup sunflower seeds
1 apple
4 cups spinach
Meal 4
1 can tuna
6 slices whole wheat bread
Post W/O
20g Xtend
30 minutes later
7oz chicken breast
1/4 cup almonds
Later:
1/4 cup walnuts
2 tbsp fish oil
Narrative:
Had a sick nasty arm day today. It was good to be nice and full going in to a lift again. I've kept the sugar low (2 apples) and kept the complex carbs high.
We were doing a bunch of super-sets so that we could minimize the rest time between sets (he'd do the tricep lift while I did the bicep lift.) While my gym partner was out of gas doing those burnout sets for curls at the end, I was still killing them. The Assault + carbs combo is great! My vascularity in my forearms was looking good and intense again.
A 2.5 week update on Battle Fuel:
Aggression is up, acne is up (I usually never get acne breakouts but I've gotten a patch of them on my upper back) I'm thinking that Battle Fuel peaked for me early in week 2 because the acne is starting to go back down a little bit. It's a 3 weeks on, followed by a few weeks off product so I think that I'm on par with what's to be expected from the product.
Where are we going from here?:
We're gonna take part II up to a new level! Now that carbs are back in the game, anything goes. Tomorrow is leg day and it's going to be a new level of destruction for me. Super-setted squats and deadlifts! :aargh: 2nd planned super-set will be walking lunges and calf-raises.
Ladies and Gentlemen, welcome to the FREAK SHOW!
Eduy - Mysteria
[ame="http://www.youtube.com/watch?v=8X7vc0ChS_s"]YouTube - Edguy - Mysteria[/ame]
No more hot chicks until I push myself past this wall. If anyone else chooses to post some 'inspiration', I certainly won't complain.
Awful, just awful.
Lowlights (opposites of highlights):
deadlift, 225x4 (grip kept slipping)
Lat Pulldown 200x4
Narrative:
Last day of keto diet. I had a terrible lift, and on top of that, my buddy hit 335 on deadlift and I want to be able to compete with him. I feel I will use the 2nd half of this log as a chance to put this Muscle Pharm stack to the test with optimum conditions (carbs for added fuel/intensity)
Day 16: Chest
Highlights:
Incline Bench: 205x4
Flat Bench: 225x4
Decline Bench: 225x6
Narrative:
Starting to feel better being back to moderate carbs. I'm going to keep them lower than I used to have them.
I'm also going to follow some broscience from Hank Vangut and not go super high-carb post workout. I'm starting to agree with him that recovery is an all day event, not just something that you do immediately after your workout. If my workout is earlier in the day, my post workout will have carbs. If it's later at night, I'll stick to high protein and high fat.
Day 17: Arms
5 minutes elliptical
Incline Curls: 20x10, 20x10, 25x10, 30x10
super-setted with
Dips: 10, 10, 10, 10
Concentration Hammer Curls: 20x10, 25x10, 30x10, 35x10
super-setted with
Seated Tricep Extensions: 60x10, 70x10, 80x10, 90x10
Supine Grip EZ Curl: 45x10x4
super-setted with
Skull Crushers: 40x10, 50x10, 60x10, 70x10
super-setted with
Close Grip Bench: 40x10, 50x10, 60x10, 70x10
Preacher Curls: 50x20x4
Tricep Extentions: 50x20, 50x20, 65x20, 80x20
15 minutes HIIT elliptical
Diet
Meal 1
1 cup oats
1 scoop whey isolate
Meal 2
1 can tuna
2 slices whole wheat bread
1/4 cup sunflower seeds
1 apple
Meal 3
1 can tuna
2 slices whole wheat bread
1/4 cup sunflower seeds
1 apple
4 cups spinach
Meal 4
1 can tuna
6 slices whole wheat bread
Post W/O
20g Xtend
30 minutes later
7oz chicken breast
1/4 cup almonds
Later:
1/4 cup walnuts
2 tbsp fish oil
Narrative:
Had a sick nasty arm day today. It was good to be nice and full going in to a lift again. I've kept the sugar low (2 apples) and kept the complex carbs high.
We were doing a bunch of super-sets so that we could minimize the rest time between sets (he'd do the tricep lift while I did the bicep lift.) While my gym partner was out of gas doing those burnout sets for curls at the end, I was still killing them. The Assault + carbs combo is great! My vascularity in my forearms was looking good and intense again.
A 2.5 week update on Battle Fuel:
Aggression is up, acne is up (I usually never get acne breakouts but I've gotten a patch of them on my upper back) I'm thinking that Battle Fuel peaked for me early in week 2 because the acne is starting to go back down a little bit. It's a 3 weeks on, followed by a few weeks off product so I think that I'm on par with what's to be expected from the product.
Where are we going from here?:
We're gonna take part II up to a new level! Now that carbs are back in the game, anything goes. Tomorrow is leg day and it's going to be a new level of destruction for me. Super-setted squats and deadlifts! :aargh: 2nd planned super-set will be walking lunges and calf-raises.
Ladies and Gentlemen, welcome to the FREAK SHOW!
Eduy - Mysteria
[ame="http://www.youtube.com/watch?v=8X7vc0ChS_s"]YouTube - Edguy - Mysteria[/ame]
No more hot chicks until I push myself past this wall. If anyone else chooses to post some 'inspiration', I certainly won't complain.
SilentBob187
Well-known member
I must say before that picture I thought of Katherine Heigl as only mildy ridiculously good looking. Upon seeing that one, wah-wah-we-wow!
CTDeuce
MST Reppin Hard!
She really caught my attention in "Knocked Up". Absolutely a fox though.
Now i'm going to shutup before my girlfriend kicks my ass :lol:
Inarius
Well-known member
now we see who uses the kettlebells in that relationship! :lol:
CTDeuce
MST Reppin Hard!
Inarius
Well-known member
:duel::bruce3::dance::hammer::woohoo::head:haha good one...jerk
DAdams91982
Board Sponsor
This place is missing something as well!!!
Invalid Link Removed
Invalid Link Removed
Inarius
Well-known member
haha pm me if you want the link to the complete gif where it does happen!
SilentBob187
Well-known member
SilentBob187
Well-known member
Day 18: Legs
5 minutes elliptical
5 minutes stretching
Gironda Leg Curls: 70x10x3
super-setted with
Leg Extensions: 70x10x3
Squats: 45x10, 95x10, 115x10, 135x10, 155x10, 45x20
super-setted with :twisted:
Deadlifts: 45x10, 95x10, 115x10, 135x10, 155x10, 45x20
Walking Lunges: 40lbx20steps, 60lbx20steps, 60lbx20steps, 60lbx20steps, bodyweightx20steps
super-setted with
Calf Raises: 135x10, 185x10, 225x10, 275x10, 135x20
10 minutes elliptical
5 minutes stretching
Dietary Totals:
Meal 1
1 cup oats
1 scoop whey isolate
1/4 cup almonds
Meal 2
1 can tuna
2 slices whole wheat bread
1/4 cup sunflower seeds
Meal 3
1 can tuna
2 slices whole wheat bread
1/4 cup sunflower seeds
Meal 4
1 Greens+ Chia Bar
Meal 5 (Pre W/O)
7oz chicken breast
6 slices whole wheat bread
Post W/O
20g Xtend
Meal 6
6 whole eggs
2 tbsp fish oil
Totals:
3270 calories
259g protein
221g carbs (46g fiber/33g sugar)
150g fat (53poly/48mono/32sat)
Narrative:
SilentBob is BACK! Today's lift was the sickest, most intense lift I've had in months! Super-setting squats and deadlifts was the most diabolical thing I've ever thought to do. I have no idea what compelled me to think of it, but wow! Talk about intensity. You're breathing hard after your f*cking warmup sets, DAMN! I could definately feel the Battle Fuel tonight. :head:
Macros were great today as well. I kept the carbs lower (for Bob standards,) and a good portion of those (almost 1/4) were fiber. The macro breakdown was:
41% fat
31% protein
27% carbs
Yeah it looks weird, but I'm going to give this a run for awhile. As mentioned yesterday, most of my fats are taken in at night so that I can limit my carb intake (sans pre w/o bread.)
I will have my buddy take some pictures on Monday. I'd do it but I want to actually post a little bit for a change and it's hard to do that yourself without the camera shaking like crazy.
TAKE NO PRISONERS! TAKE NO SH*T!
Megadeth!!!!! :head:
[ame="http://www.youtube.com/watch?v=Sq2AzObeZ44"]YouTube - Megadeth - Take No Prisoners[/ame]
5 minutes elliptical
5 minutes stretching
Gironda Leg Curls: 70x10x3
super-setted with
Leg Extensions: 70x10x3
Squats: 45x10, 95x10, 115x10, 135x10, 155x10, 45x20
super-setted with :twisted:
Deadlifts: 45x10, 95x10, 115x10, 135x10, 155x10, 45x20
Walking Lunges: 40lbx20steps, 60lbx20steps, 60lbx20steps, 60lbx20steps, bodyweightx20steps
super-setted with
Calf Raises: 135x10, 185x10, 225x10, 275x10, 135x20
10 minutes elliptical
5 minutes stretching
Dietary Totals:
Meal 1
1 cup oats
1 scoop whey isolate
1/4 cup almonds
Meal 2
1 can tuna
2 slices whole wheat bread
1/4 cup sunflower seeds
Meal 3
1 can tuna
2 slices whole wheat bread
1/4 cup sunflower seeds
Meal 4
1 Greens+ Chia Bar
Meal 5 (Pre W/O)
7oz chicken breast
6 slices whole wheat bread
Post W/O
20g Xtend
Meal 6
6 whole eggs
2 tbsp fish oil
Totals:
3270 calories
259g protein
221g carbs (46g fiber/33g sugar)
150g fat (53poly/48mono/32sat)
Narrative:
SilentBob is BACK! Today's lift was the sickest, most intense lift I've had in months! Super-setting squats and deadlifts was the most diabolical thing I've ever thought to do. I have no idea what compelled me to think of it, but wow! Talk about intensity. You're breathing hard after your f*cking warmup sets, DAMN! I could definately feel the Battle Fuel tonight. :head:
Macros were great today as well. I kept the carbs lower (for Bob standards,) and a good portion of those (almost 1/4) were fiber. The macro breakdown was:
41% fat
31% protein
27% carbs
Yeah it looks weird, but I'm going to give this a run for awhile. As mentioned yesterday, most of my fats are taken in at night so that I can limit my carb intake (sans pre w/o bread.)
I will have my buddy take some pictures on Monday. I'd do it but I want to actually post a little bit for a change and it's hard to do that yourself without the camera shaking like crazy.
TAKE NO PRISONERS! TAKE NO SH*T!
Megadeth!!!!! :head:
[ame="http://www.youtube.com/watch?v=Sq2AzObeZ44"]YouTube - Megadeth - Take No Prisoners[/ame]
pistonpump
Banned
nice looking log silentbob, i was on vacay so just getting to look thru it. keep it up!
SilentBob187
Well-known member
Day 19: Shoulders
10 minutes elliptical
5 minutes stretching
Arnold Press: 20x10, 30x10, 40x10
Shoulder Press: 60x10, 65x10, 70x10, 75x10, 80x5 NEW PRS!
Bent-over Rear Delt Raises: 5x10, 10x10, 15x10
super-setted with
Lateral Raises: 5x10, 10x10, 15x10
Shrugs (backward rotation): 30x10x4
super-setted with
Shrugs (forward rotation): 30x10x4
super-setted with
Shrugs: 30x10x4
Face Pulls: 30x10x4
Military (front): 45x10, 65x10, 95x10, 115x10, 105x10
super-setted with
Military (back): 45x10, 65x10, 95x10, 115x10, 105x10
5 minutes stretching
Dietary Totals:
Meal 1
1 cup oats
1 scoop whey isolate
1/4 cup almonds
Meal 2
Greens+ Chia Bar
Meal 3
2 slices whole wheat bread
1/4 cup sunflower seeds
1 can tuna
Meal 4
7oz chicken breast
6 slices whole wheat bread
Post W/O
20g Xtend
30 minutes later
7oz chicken breast
1/4 cup almonds
Meal 6
1/2 cup walnuts
Totals:
2929 calories
250g protein
201g carbs (48g fiber/30g sugar)
125g fat (56poly/42mono/18sat)
Narrative:
I am pushing out some crazy numbers on shoulder press. It feels like even though it's heavy as sh*t, I'm still able to crank them out. The intensity of Friday's workout wasn't as high as Thursday's (hard to reach again no doubt,) but I was feeling strong the whole workout.
My traps were so sore before I even started training (traps, the silent victim of deadlifts, ahhahaha) but I knew it'd be great to break them down even more with Shrugs. It hurt so good.
On a sad note, this was the last workout with Battle Fuel
I have 2 more days left of Battle Fuel but today and tomorrow are both off days (it hurts to sit, stand, bend over, it just hurts, ok?) So long sir, we've had a good run. I still about 5 days left of Bullet Proof and a lot of Assault left. So the log will continue until I'm out of Muscle Pharm.
Song of the Day:
Iron Maiden - Fear of the Dark
Invalid Link Removed
10 minutes elliptical
5 minutes stretching
Arnold Press: 20x10, 30x10, 40x10
Shoulder Press: 60x10, 65x10, 70x10, 75x10, 80x5 NEW PRS!
Bent-over Rear Delt Raises: 5x10, 10x10, 15x10
super-setted with
Lateral Raises: 5x10, 10x10, 15x10
Shrugs (backward rotation): 30x10x4
super-setted with
Shrugs (forward rotation): 30x10x4
super-setted with
Shrugs: 30x10x4
Face Pulls: 30x10x4
Military (front): 45x10, 65x10, 95x10, 115x10, 105x10
super-setted with
Military (back): 45x10, 65x10, 95x10, 115x10, 105x10
5 minutes stretching
Dietary Totals:
Meal 1
1 cup oats
1 scoop whey isolate
1/4 cup almonds
Meal 2
Greens+ Chia Bar
Meal 3
2 slices whole wheat bread
1/4 cup sunflower seeds
1 can tuna
Meal 4
7oz chicken breast
6 slices whole wheat bread
Post W/O
20g Xtend
30 minutes later
7oz chicken breast
1/4 cup almonds
Meal 6
1/2 cup walnuts
Totals:
2929 calories
250g protein
201g carbs (48g fiber/30g sugar)
125g fat (56poly/42mono/18sat)
Narrative:
I am pushing out some crazy numbers on shoulder press. It feels like even though it's heavy as sh*t, I'm still able to crank them out. The intensity of Friday's workout wasn't as high as Thursday's (hard to reach again no doubt,) but I was feeling strong the whole workout.
My traps were so sore before I even started training (traps, the silent victim of deadlifts, ahhahaha) but I knew it'd be great to break them down even more with Shrugs. It hurt so good.
On a sad note, this was the last workout with Battle Fuel
I have 2 more days left of Battle Fuel but today and tomorrow are both off days (it hurts to sit, stand, bend over, it just hurts, ok?) So long sir, we've had a good run. I still about 5 days left of Bullet Proof and a lot of Assault left. So the log will continue until I'm out of Muscle Pharm.Song of the Day:
Iron Maiden - Fear of the Dark
Invalid Link Removed
rolandajoint
Well-known member
awesome log so far man. we have some similar numbers going for lifts. especialy on deads. i went from 315 x 2 to 315 x 8 in 5 weeks during my mass fx log. keep it up brotha!
pistonpump
Banned
hey nice job on the shoulder presses! i would take a day off of the battle fuel that way you can get one more workout with it in.
SilentBob187
Well-known member
Very well, Monday (Back day) will be my last dance with Battle Fuel.
Nothing to really update except for diet. Kinda really low, but it was my birthday and I didn't do sh*t! :icon_lol:
Dietary Totals:
Meal 1
1 cup oats
1 scoop whey isolate
1/4 cup almonds
Meal 2
7oz chicken breast
1/4 cup almonds
Meal 3
1 scoop whey isolate
1/4 cup walnuts
Meal 4
1lb lobster (approx. 1 cup yield, it was my first lobster)
Meal 5
8oz polska kielbasa
1/4 cup almonds
Totals:
2144 calories
210g protein
83g carbs (24g fiber/9g sugar)
108g fat (29poly/36mono/21sat)
Narrative:
I had a relaxing day off. I am still all sorts of sore from Thursday lift. We'll be good by Monday though. I like lobster, who knew? Really nothing else to update. Will take some new/better pictures on Monday if I remember my camera. Otherwise it'll be the same ole Bob in his bathroom money shot. :lol:
pistonpump
Banned
your first time eating lobster? where are you from? lol. first time for everything i guess.
happy birthday man!
happy birthday man!
SilentBob187
Well-known member
Day 22: Back
5 minutes elliptical
5 minutes stretching
Assisted Pullups: 10(+55lb assist), 10(+40lb assist), 8(+25lb assist), 6(unassist)
SLDL: 45x10, 95x10, 135x10, 185x8, 205x6, 225x4, 135x10, 45x10
Hammer Strength Low Row: 45x10(iso lateral), 70x10(iso lateral), 180x10, 90x10(negative)
High Row: 70x10, 240x4, 220x4, 200x6, 180x8
10 minutes elliptical
Dietary Totals:
Meal 1
1 cup oats
1 scoop whey isolate
1/4 cup walnuts
Meal 2
1 cup oats
1 scoop whey isolate
Meal 3
1 can tuna
2 slices whole wheat bread
2tbsp natty pb
Meal 4
1/2 monster sandwhich
Meal 5
1/2 monster sandwhich
Post W/O
20g Xtend
Meal 6
6 whole eggs
Totals:
I have no idea what the macros were in the monster sandwhich, it had a 1x2x12 inch block of sliced turkey inside a foot long roll (very dry white bread) and a thin layer of sliced cheese.
I'm pretty sure I hit my maintenance today with that large sandwhich but I'm just not sure of the macro breakdown.
Narrative:
Peace out Battle Fuel, we had a good run. I'll miss your little packets of pure intensity.
As for sunday, my diet was pretty crappy, as far as I'm concerned anyway (pizza for a cheat meal.)
Today's lift was nothing special. My shoulder is still kinda tweaked from Friday's lift. It isn't anything serious but it kinda feels funny, small price to pay for new PRs :lol: I'm putting SLDL back in the routine and I can tell it's been awhile. The same can be said about those pullups. If anything I think I'll rotate between pullups and lat pulldowns. I like the way my lats feel after pulldowns, but I know that my body would benefit more from doing pullups.
Song of the Day:
Dragonforce - Soldiers of the Wasteland
Invalid Link Removed
5 minutes elliptical
5 minutes stretching
Assisted Pullups: 10(+55lb assist), 10(+40lb assist), 8(+25lb assist), 6(unassist)
SLDL: 45x10, 95x10, 135x10, 185x8, 205x6, 225x4, 135x10, 45x10
Hammer Strength Low Row: 45x10(iso lateral), 70x10(iso lateral), 180x10, 90x10(negative)
High Row: 70x10, 240x4, 220x4, 200x6, 180x8
10 minutes elliptical
Dietary Totals:
Meal 1
1 cup oats
1 scoop whey isolate
1/4 cup walnuts
Meal 2
1 cup oats
1 scoop whey isolate
Meal 3
1 can tuna
2 slices whole wheat bread
2tbsp natty pb
Meal 4
1/2 monster sandwhich
Meal 5
1/2 monster sandwhich
Post W/O
20g Xtend
Meal 6
6 whole eggs
Totals:
I have no idea what the macros were in the monster sandwhich, it had a 1x2x12 inch block of sliced turkey inside a foot long roll (very dry white bread) and a thin layer of sliced cheese.
I'm pretty sure I hit my maintenance today with that large sandwhich but I'm just not sure of the macro breakdown.
Narrative:
Peace out Battle Fuel, we had a good run. I'll miss your little packets of pure intensity.
As for sunday, my diet was pretty crappy, as far as I'm concerned anyway (pizza for a cheat meal.)
Today's lift was nothing special. My shoulder is still kinda tweaked from Friday's lift. It isn't anything serious but it kinda feels funny, small price to pay for new PRs :lol: I'm putting SLDL back in the routine and I can tell it's been awhile. The same can be said about those pullups. If anything I think I'll rotate between pullups and lat pulldowns. I like the way my lats feel after pulldowns, but I know that my body would benefit more from doing pullups.
Song of the Day:
Dragonforce - Soldiers of the Wasteland
Invalid Link Removed
pmiller383
Well-known member
If your shoulder is still feeling a little tweaked, try doing some really high rep - LIGHT face pulls on the cable station with the ropes. These are great for getting blood to the area and helping healing a bit. Shot for like two sets of 50 or 4 x 25 etc
SilentBob187
Well-known member
I'll probably do that at the beginning of today's lift. My front delt takes a beating on chest day and that's about where it is.
SilentBob187
Well-known member
Day 23: Chest
5 minutes elliptical
Face Pulls: 15x25, 15x20
DB Incline Chest Press: 20x10, 30x10, 40x10, 60x10, 80x10, 80x10, 80x10, 80x10, 40x20(one arm at a time)
super-setted with
DB Incline Flies: 5x10, 10x10, 20x10, 20x10, 20x10, 20x10, 20x10, 20x10
DB Chest Press: 40x10, 60x10, 60x10, 60x10
super-setted with
DB Flies: 20x10, 20x10, 20x10, 20x10
Hammer Strength Decline: 90x10, 140x10, 180x10, 230x10, 270x6, 90x20 (one arm at a time)
Dietary Totals: (Too many bars day)
Meal 1
1 cup oats
1 scoop whey isolate
1/4 cup walnuts
1oz ORAC Super 7
Meal 2
Detour Lean Muscle bar (too f-ing sweet)
2 slices whole wheat bread
Meal 3
Zero Impact Bar
Meal 4
Greens+ Chia Bar
Meal 5
1 can tuna
6 slices whole wheat bread
Post W/O
20g Xtend
Meal 6
6 whole eggs
2tbsp fish oil
Totals:
3088 calories
203g protein
254g carbs (41g fiber, 44g sugar)
140g fat (38poly/33mono/37sat)
Narrative:
Yeah, I forgot that I was really low on food at work. I ended up saving my tuna and bread for preworkout and bought some bars for the rest of the day. I'm not happy about it, but it's better than not eating.
The workout was kinda rough. My shoulder was still bothering me. I think I may be sleeping on it wrong too. I'm gonna try and ice it for a little while this evening and see if that helps at all. GhettoBob triage!
No good tunes for today, if ya'll have anything good to listen to I'd love to hear it.
5 minutes elliptical
Face Pulls: 15x25, 15x20
DB Incline Chest Press: 20x10, 30x10, 40x10, 60x10, 80x10, 80x10, 80x10, 80x10, 40x20(one arm at a time)
super-setted with
DB Incline Flies: 5x10, 10x10, 20x10, 20x10, 20x10, 20x10, 20x10, 20x10
DB Chest Press: 40x10, 60x10, 60x10, 60x10
super-setted with
DB Flies: 20x10, 20x10, 20x10, 20x10
Hammer Strength Decline: 90x10, 140x10, 180x10, 230x10, 270x6, 90x20 (one arm at a time)
Dietary Totals: (Too many bars day)
Meal 1
1 cup oats
1 scoop whey isolate
1/4 cup walnuts
1oz ORAC Super 7
Meal 2
Detour Lean Muscle bar (too f-ing sweet)
2 slices whole wheat bread
Meal 3
Zero Impact Bar
Meal 4
Greens+ Chia Bar
Meal 5
1 can tuna
6 slices whole wheat bread
Post W/O
20g Xtend
Meal 6
6 whole eggs
2tbsp fish oil
Totals:
3088 calories
203g protein
254g carbs (41g fiber, 44g sugar)
140g fat (38poly/33mono/37sat)
Narrative:
Yeah, I forgot that I was really low on food at work. I ended up saving my tuna and bread for preworkout and bought some bars for the rest of the day. I'm not happy about it, but it's better than not eating.
The workout was kinda rough. My shoulder was still bothering me. I think I may be sleeping on it wrong too. I'm gonna try and ice it for a little while this evening and see if that helps at all. GhettoBob triage!
No good tunes for today, if ya'll have anything good to listen to I'd love to hear it.
SilentBob187
Well-known member
What it be bob?!?
Just dropping in to say hi. BTW - Someone send me a PM showing the conclusion of that clip.
Happy belated birthday as well bob!
izza:
Thanks for the bday wishes. I feel old icing my shoulder.
I wish I had some good news to share with you, but unfortunately...my day was kinda harsh as well.
However...i'm sure tomorrow will be better for you!
We all have off days we wish we could get back. All we can do is forge ahead.
SilentBob187
Well-known member
Day 24: Arms
Dips: 10, 10, 10, 10
super-setted with
DB Incline Curls: 20x10, 25x10, 30x10, 35x8
Seated Tricep Extensions: 40x10, 75x10, 80x10, 85x10, 90x10
super-setted with
Concentration Hammer Curls: 15x10, 20x10, 20x10, 20x10, 20x10
Skull Crushers: 40x10, 50x10, 60x10, 70x10
super-setted with
Supine Grip EZ Curl: 45x10, 45x10, 45x10, 45x10
Close Grip Bench: 65x10, 95x10, 135x10, 155x8, 185x6
Forearm Curls: 65x20, 65x20, 85x40, 85x40
Preacher Curls: 50x20, 65x20, 65x20
Dietary Totals:
2862 calories
219g protein
267g carbs (30g fiber/32g sugar)
102g fat (24poly/28mono/26sat)
Narrative:
Nothing to report today, I'm tired. I have legs in the morning. I didn't eat enough. Better update tomorrow.
Dips: 10, 10, 10, 10
super-setted with
DB Incline Curls: 20x10, 25x10, 30x10, 35x8
Seated Tricep Extensions: 40x10, 75x10, 80x10, 85x10, 90x10
super-setted with
Concentration Hammer Curls: 15x10, 20x10, 20x10, 20x10, 20x10
Skull Crushers: 40x10, 50x10, 60x10, 70x10
super-setted with
Supine Grip EZ Curl: 45x10, 45x10, 45x10, 45x10
Close Grip Bench: 65x10, 95x10, 135x10, 155x8, 185x6
Forearm Curls: 65x20, 65x20, 85x40, 85x40
Preacher Curls: 50x20, 65x20, 65x20
Dietary Totals:
2862 calories
219g protein
267g carbs (30g fiber/32g sugar)
102g fat (24poly/28mono/26sat)
Narrative:
Nothing to report today, I'm tired. I have legs in the morning. I didn't eat enough. Better update tomorrow.
Hank Vangut
Well-known member
did you just turn 24.........you old man.
now you are going to have to start wearing a bra for your saggy nutz. :rofl:
now you are going to have to start wearing a bra for your saggy nutz. :rofl:
SilentBob187
Well-known member
Hank Vangut
Well-known member
i just gave you some birthday rep.
SilentBob187
Well-known member
Day 25: Legs
5 minutes elliptical
5 minutes stretching
Gironda Leg Curls: 70x15x3
Squats: 45x10, 95x10, 135x10, 155x8, 185x8, 205x6, 135x10
Deadlifts: 45x10, 95x10, 135x10, 185x8, 205x6, 135x10, 45x10
Walking Lunges: 40lbx20 steps, 60lbx20 steps, 60lbx20 steps, 60lbx20 steps, 60lbx20 steps, bodyweightx20 steps
super-setted with
Calf Raises: 135x10, 185x10, 225x10, 275x10, 315x10, 135x20
5 minutes stretching
Dietary Totals:
Meal 1
1 cup oats
1 scoop whey isolate
Post W/O
20g Xtend
Meal 2
1 can tuna
1/4 cup sunflower seeds
1 apple
Meal 3
2 tbsp peanut butter
2 slices whole wheat bread
1/4 cup sunflower seeds
1 apple
Meal 4
1 Zero Impact Bar
12 cups spinach
Meal 5
8oz Keilbasa
1/4 cup almonds
2tbsp fish oil
Totals:
2782 calories
177g protein
190g carbs (45g fiber/47g sugar)
146g fat (45poly/28mono/31sat)
Narrative:
Legs killed today. I felt like I was gonna die. Verdict: It was a good leg day. My numbers were low, but this lift was all sorts of exhausting. I didn't feel 100% for the rest of the day, hopefully I'll recover this evening.
Something of note about the products. I was really interested in these products primarily for recovery aspect of them. Either I'm a non-responder (doubtful, as I've taken ZMA, Glutamine, Creatine, etc. with positive results,) or I'm pushing myself more than normal. For example; after last Thursday's lift (legs,) I was sore until Monday or Tuesday. Oh well, just something I thought about.
Tomorrow is shoulders, my right shoulder feels close to 100%. I was worried about it earlier in the week but it seems that it's back where it needs to be.
Song of the Day:
Kenny Rogers - Just Dropped In
[ame="http://www.youtube.com/watch?v=cz2ET5K6zY0"]YouTube - The Big Lebowski - Gutterballs[/ame]
The Dude Abides.
5 minutes elliptical
5 minutes stretching
Gironda Leg Curls: 70x15x3
Squats: 45x10, 95x10, 135x10, 155x8, 185x8, 205x6, 135x10
Deadlifts: 45x10, 95x10, 135x10, 185x8, 205x6, 135x10, 45x10
Walking Lunges: 40lbx20 steps, 60lbx20 steps, 60lbx20 steps, 60lbx20 steps, 60lbx20 steps, bodyweightx20 steps
super-setted with
Calf Raises: 135x10, 185x10, 225x10, 275x10, 315x10, 135x20
5 minutes stretching
Dietary Totals:
Meal 1
1 cup oats
1 scoop whey isolate
Post W/O
20g Xtend
Meal 2
1 can tuna
1/4 cup sunflower seeds
1 apple
Meal 3
2 tbsp peanut butter
2 slices whole wheat bread
1/4 cup sunflower seeds
1 apple
Meal 4
1 Zero Impact Bar
12 cups spinach
Meal 5
8oz Keilbasa
1/4 cup almonds
2tbsp fish oil
Totals:
2782 calories
177g protein
190g carbs (45g fiber/47g sugar)
146g fat (45poly/28mono/31sat)
Narrative:
Legs killed today. I felt like I was gonna die. Verdict: It was a good leg day. My numbers were low, but this lift was all sorts of exhausting. I didn't feel 100% for the rest of the day, hopefully I'll recover this evening.
Something of note about the products. I was really interested in these products primarily for recovery aspect of them. Either I'm a non-responder (doubtful, as I've taken ZMA, Glutamine, Creatine, etc. with positive results,) or I'm pushing myself more than normal. For example; after last Thursday's lift (legs,) I was sore until Monday or Tuesday. Oh well, just something I thought about.
Tomorrow is shoulders, my right shoulder feels close to 100%. I was worried about it earlier in the week but it seems that it's back where it needs to be.
Song of the Day:
Kenny Rogers - Just Dropped In
[ame="http://www.youtube.com/watch?v=cz2ET5K6zY0"]YouTube - The Big Lebowski - Gutterballs[/ame]
The Dude Abides.
pistonpump
Banned
man, no offense but i dont think i could do your diet....:lol:
SilentBob187
Well-known member
...None taken? Which part would be a problem area for you?
SilentBob187
Well-known member
Day 26: Shoulders
10 minutes elliptical
5 minutes stretching
Arnold Press: 20x10, 30x10, 40x10
Shoulder Press: 60x10, 70x10, 70x10, 75x7, 75x10
Bent Over Rear Delt Raises: 5x10, 10x10, 10x10
super-setted with
Lateral Raises: 5x10, 10x10, 10x10
DB Shrugs(backward rotation): 30x10x4
super-setted with
DB Shrugs(forward rotation): 30x10x4
super-setted with
DB Shrugs: 30x10x4
Face Pulls: 30x10x4
Military (front): 45x10, 65x10, 95x10, 115x10, 135x5, 135x5 PR!, 45x10
super-setted with
Military (back): 45x10, 65x10, 95x10, 115x10, 135x5, 135x5 PR!, 45x10
5 minutes stretching
Dietary Totals:
Meal 1
1 cup oats
1 scoop whey isolate
1/4 cup sunflower seeds
Meal 2
1 can tuna
2tbsp natty pb
2 slices whole wheat bread
1 apple
Meal 3
VPX Zero Impact Bar
Greens+ Chia Bar
(70g carbs, needed to carb up for the lift :run
Post W/O
20g Xtend
Meal 4
7oz Chicken Breast
4 slices whole wheat bread
Meal 5
7oz Chicken Breast (when in Rome :rofl
4 crescent rolls
2tbsp fish oil
Totals:
3378 calories
266g protein
268g carbs (42g fiber/52g sugar)
138g fat (35poly/29mono/31sat)
Narrative:
Another great shoulder day! I WILL have bowling balls for shoulders! :head: Hit 135 for the first time on Military. That hurts something awful. My spotter caught the bar about a half inch too late on my 2nd to last when it was in back. It tweaked my rear delts something awful. I hope that doesn't come back to haunt me tomorrow.
Today's food totals was more to my liking. 3000+ makes a happy Bob grow. Tomorrow and Sunday are off days so I can rest and recover.
Song of the Day:
Ensiferum - Slayer of Light
[ame="http://www.youtube.com/watch?v=DNGI_YaENlw"]YouTube - Ensiferum - Slayer of Light[/ame]
10 minutes elliptical
5 minutes stretching
Arnold Press: 20x10, 30x10, 40x10
Shoulder Press: 60x10, 70x10, 70x10, 75x7, 75x10
Bent Over Rear Delt Raises: 5x10, 10x10, 10x10
super-setted with
Lateral Raises: 5x10, 10x10, 10x10
DB Shrugs(backward rotation): 30x10x4
super-setted with
DB Shrugs(forward rotation): 30x10x4
super-setted with
DB Shrugs: 30x10x4
Face Pulls: 30x10x4
Military (front): 45x10, 65x10, 95x10, 115x10, 135x5, 135x5 PR!, 45x10
super-setted with
Military (back): 45x10, 65x10, 95x10, 115x10, 135x5, 135x5 PR!, 45x10
5 minutes stretching
Dietary Totals:
Meal 1
1 cup oats
1 scoop whey isolate
1/4 cup sunflower seeds
Meal 2
1 can tuna
2tbsp natty pb
2 slices whole wheat bread
1 apple
Meal 3
VPX Zero Impact Bar
Greens+ Chia Bar
(70g carbs, needed to carb up for the lift :run
Post W/O
20g Xtend
Meal 4
7oz Chicken Breast
4 slices whole wheat bread
Meal 5
7oz Chicken Breast (when in Rome :rofl
4 crescent rolls
2tbsp fish oil
Totals:
3378 calories
266g protein
268g carbs (42g fiber/52g sugar)
138g fat (35poly/29mono/31sat)
Narrative:
Another great shoulder day! I WILL have bowling balls for shoulders! :head: Hit 135 for the first time on Military. That hurts something awful. My spotter caught the bar about a half inch too late on my 2nd to last when it was in back. It tweaked my rear delts something awful. I hope that doesn't come back to haunt me tomorrow.
Today's food totals was more to my liking. 3000+ makes a happy Bob grow. Tomorrow and Sunday are off days so I can rest and recover.
Song of the Day:
Ensiferum - Slayer of Light
[ame="http://www.youtube.com/watch?v=DNGI_YaENlw"]YouTube - Ensiferum - Slayer of Light[/ame]
pistonpump
Banned
not enough meat meat. well atleast your that day when i posted that you ate tuna and kielbasa, can tuna? today looks better with the chicken tho. alot of it doesnt look like it meshes together that well from an appetizing point of view. now dont get me wrong i know that sacrifices need to be made in this game and i know your diet is very good i guess im just a lil sloppier
are those sunflower seeds with shell?
do you eat your oats plain?
what about the chicken how do you prepare that? seasonings at all?
i dont think ive ever eating can tuna str8. is that how you are doing it?
SilentBob187
Well-known member
sunflower seeds are roasted, shelled, no salt added $2.97/lb
oats are rolled oats and mixed with whey and water in a shaker
chicken is generally prepared with 'chicken seasoning' and 'chicken seasoning with garlic' which is brushed on with EVOO. Adds a really great spicy taste.
Tuna is either eaten straight from the can (most often) or on wheat bread. $0.72/can
I'll agree with you about Thursday's lack of meat though. I generally have more tuna, beef, eggs or chicken. I went for the Keilbasa because I was feeling too lazy to cook up some eggs.
As for appetizing, I had tuna and peanut butter in the same meal today, my 'appetizing' gland is broken.
oats are rolled oats and mixed with whey and water in a shaker
chicken is generally prepared with 'chicken seasoning' and 'chicken seasoning with garlic' which is brushed on with EVOO. Adds a really great spicy taste.
Tuna is either eaten straight from the can (most often) or on wheat bread. $0.72/can
I'll agree with you about Thursday's lack of meat though. I generally have more tuna, beef, eggs or chicken. I went for the Keilbasa because I was feeling too lazy to cook up some eggs.
As for appetizing, I had tuna and peanut butter in the same meal today, my 'appetizing' gland is broken.
pistonpump
Banned
haha :thumbsup: sweet, so u dont spend much either. it doesnt sound that bad actually but the tuna from the can i would have a hard time....seems i get heartburn from too much can tuna.sunflower seeds are roasted, shelled, no salt added $2.97/lb
oats are rolled oats and mixed with whey and water in a shaker
chicken is generally prepared with 'chicken seasoning' and 'chicken seasoning with garlic' which is brushed on with EVOO. Adds a really great spicy taste.
Tuna is either eaten straight from the can (most often) or on wheat bread. $0.72/can
I'll agree with you about Thursday's lack of meat though. I generally have more tuna, beef, eggs or chicken. I went for the Keilbasa because I was feeling too lazy to cook up some eggs.
As for appetizing, I had tuna and peanut butter in the same meal today, my 'appetizing' gland is broken.
so you dont blend the oats?
SilentBob187
Well-known member
The oats are rolled, so it's not like drinking the daggers that are whole oats(been there, done that.) Just throwing them in a shaker cup with whey and 16oz of water is a quick and easy breakfast. 410 calories.
If I use 16oz of skim milk, or eat a 1/4 cup of almonds/walnuts/sunflower seeds with my shake it adds 164 or 213 calories respectively.
Recently I've stopped using the skim milk just to help keep my sugar intake down during the day.
If I use 16oz of skim milk, or eat a 1/4 cup of almonds/walnuts/sunflower seeds with my shake it adds 164 or 213 calories respectively.
Recently I've stopped using the skim milk just to help keep my sugar intake down during the day.