If this is your first visit, be sure to
check out the FAQ by clicking the
link above. You may have to register
before you can post: click the register link above to proceed. To start viewing messages,
select the forum that you want to visit from the selection below.
First, I'd like to apologize that I've been unable to update this log for the past few days, business has had me pretty much going nonstop. However, here are the daily logs for every single day since my last post
Barbell Squats - 190x12, 190x12, 190x12, 190x12
Leg Press - 540x12, 540x15, 590x12, 590x12
SLDL - 185x12, 185x12, 185x12, 185x11
Leg Extensions - 3xTriple Drop Sets with 200
Leg Curls - 3xTriple Drop Sets with 190
*Triple drop sets involve the beginning weight with a certain number of reps, once you reach that number you immediately half the weight and go to failure, then you half the failure weight and again go to failure.
CARDIO
30 minutes Treadmill, 15 incline, 3.2 mph
DIET
Water Intake - 2.0 gallons
2826 Calories
- 96 grams of fat or 30.57%
- 220 grams of carbs or 31.13%
- 270 grams of protein or 38.21%
WIDE Grip Lat Pulldowns - 130x12, 130x12, 140x12, 140x12
Seated Cable Rows - 160x12, 160x12, 170x12, 170x12
Seated DB Military Press - 50x6, 50x6, 55x6, 55x6
The Triple Threat - 15x10, 15x10, 15x10 ***
Hanging Leg Raises - 3 sets of 20
Decline Crunches - 3 sets of 29
***The triple threat is a supersetting of Front DB Raises, Side DB Raises, and Rear Delt Db Raises. The weight on this was purposely low while monitoring my shoulder. So far so good.
CARDIO
30 minutes Treadmill, 15 incline, 3.2 mph
DIET
Water Intake - 2.5 gallons
2580 Calories
- 84 grams of fat or 29.30%
- 125 grams of carbs or 19.37%
- 331 grams of protein or 51.31%
Weight
AM Weight - 291.2
PM Weight - 292.4
That was a LOT of protein this day, and with a lower cal range I drank a shitton of water.
2802 Calories
- 84 grams of fat or 26.98%
- 250 grams of carbs or 35.68%
- 261 grams of protein or 37.34%
*** These macros do not include my cheat meal, which was one cup of oats in one cup of skim milk with 2 weight watchers yogurts added in. I decided that since it was a non-training day my cheat meal couldn't be something god awful.
Weight
AM Weight - 291.0
PM Weight - 294.2
It was a nice day of rest, except I was on the road most of it. It is hard to keep to your diet when you are driving all day The cheat meal was amazing though.. love yogurt + oats. Oh yeah, and I hate you Michael for making me have MASSIVE doms when I have to drive 8 hours in a day :P
Incline Barbell Bench - 165x6, 165x6, 170x6
DB Bench Press - 55x12, 60x12, 60x12
SUPERSET WITH
DB Flies - 20x15, 20x15, 20x15
Low Cable Crossover - 40x12
Skullcrushers - 65x6, 65x6, 70x6
Cable Pressdowns - 160x12, 160x12, 170x12
Dumbell Kickbacks - 20x12, 20x12, 20x12
Hanging Leg Raises - 3 sets of 20
Decline Crunches - 3 sets of 20
CARDIO
30 minutes Treadmill, 15 incline, 3.3 mph
DIET
Water Intake - 2.25 gallons (this was hard, I felt bloated)
2972 Calories
- 89 grams of fat or 26.95%
- 188 grams of carbs or 25.30%
- 355 grams of protein or 47.75%
Weight
AM Weight - 292.8
PM Weight - 290.8
I loved the PM weight here, and the lifting session was awesome. I feel like I am kicking it up a notch, and being back into the 280s is an exciting prospect. More later tonight after training
Barbell Curls (strict form) 65x6, 65x6, 70x6
Preacher Curls 70x6, 70x6, 70x6 (near failure last rep/set)
SUPERSET WITH
Hammer Curls 30x6, 35x6, 35x6
DB Concentration Curls 25x6, 25x6, 25x6
Seated Calf Raises 225x15, 225x15, 250x12, 250x14 (failure last rep/set)
CARDIO
30 minutes Treadmill, 15 incline, 3.3 mph **
** Heart rate on 3.3 spiked into the low 170s, going to clarify with EME that this is ok before upping to 3.4mph.
DIET
Water Intake - 2 gallons
2852 calories
- 100 grams of fat or 31.55%
- 220 grams of carbs or 30.85%
- 268 grams of protein or 37.58%
Weight
AM Weight - 290.2
PM Weight - 294.8
My PM weight is entirely connected to stress, which I shall explain below in the quotes section. The below section is VERY personal and if you do not wish to read it then I do not expect you to, however if you wish to read it please feel free.
I will make this short and sweet, because it is just about the only way I
can get through it while being able to see the keyboard. This morning my
cousin Amber, who is to this day still my best friend in the world, gave
birth to a baby girl. Normally this would be a joyous event, but the baby,
named Tatum, has SEVERE scoliosis. She is missing her right leg, and her
spine is so curved that it is crushing her lungs. The first two things
Amber said upon waking up where 'is my baby ok' and 'where is josh'.. They
do not know if she is going to survive, and because of this I will be
heading to Kansas City MO immediately after work Friday afternoon to go support my cousin. For those of you who have a personal faith please keep my family in your prayers and for those who don't please keep us in your thoughts. I appreciate it sincerely.
Ps I'm so sorry to hear about that josh
*gobsmacked*
*hugs* Thank you for the condolences AB. It is a hard situation but all I can do is support Amber as best I can and hope and pray with all of my being. I try to not worry on things I cannot control.
Comment