Wednesday May 15th, 2002
Hi everyone!!
Today was back and bicep day. My workout partner helped me take a few pictures for my gallery (Lord knows, that was embarrassing) – People look at you like you think you are somebody…. hehe
I did manage to get a few of Sam (what a modest guy..) He has been training forever.. I think he and Moses threw up a few sets together… :-)
My nutrition has been pretty good today. I got off to a late start and felt a bit Hypoglycemic before my 1st meal. I had to grill some more chicken this morning and cooked a few yams.
Weight: 228lbs
Workout: Back and biceps
Hammer Strength ISO Row
1x15x90lbs
1x10x135lbs
1x10x180lbs
1x8x205lbs
Cybex Seated Rows
1x20x80lbs
1x20x100lbs
1x20x110lbs
Cybex Assisted Pullups wide grip
3x10x80lbs
Seated ezbar preacher curls close grip
1x10x65lbs
1x10x85lbs
1x10x85lbs
Cybex preacher - one arm focus on negative
3x15x30lbs
Sitting DB curls – strict movement (a la Applewhite.. :-)
3x15x27lbs
Monday April 15th, 2002
Hi everyone. I feel flat, fat, stringy and smooth.
I had a killer workout tonight. I trained back and then got a great shoulder workout with a couple of guys at my gym. I just tried to keep up.. :-)
My nutrition is still a consistent 50gr protein – 40gr carb – 20gr fat… 5 meals then 60gr protein and 20gr fat for the 6th.
Weight: 224lbs
Water intake: 100+ (not enough..)
Cardio: None
Back
Hammer Strength ISO Row (high grip, row movement using both arms)
1x10x45lbs per side
1x10x90lbs per side
1x10x135lbs per side
1x10x160lbs per side
1x10x135lbs per side
1x15x90lbs per side
Lat pulldown (short bar)
1x10x80lbs
1x10x120lbs
1x10x140lbs
1x10x120lbs
Assisted Pull ups
3×10
Lat pulldown (wide grip)
3x10x100lbs
Shoulders
Dumbbell side lateral raise
5x15x15lbs
Sitting DB press
1x10x60lbs
1x9x80lbs
1x10x75lbs
Reverse pec deck
1x15x80lbs
1x15x120lbs
1x15x120lbs
Dumbbell side lateral raise (burned out)
1x15x15lbs
1x10x15lbs
Night everyone,
Jason
January 11th, 2001
Well, I miss my workout partner… hehe… I trained back tonight by myself as my workout partner was out sick again. I seem to get a better workout when we train together. It’s kinda like one guy pushes the other.Anyway.. after my workout, I ate a little cleaner as my workout wasn’t that intense. Here goes:
10am
Morning Supplements
2 EAS V2G Caps
1000 mg Vit C
Glucosamine Joint Support Formula
1000 mcg B12
Calcium, Magnesium and Zinc supplement
5oz grilled turkey
1/4 cup rice
1 small apple
32oz water
1pm
5oz grilled turkey
1/4 cup rice
1 cup green peas
40oz water
3pm
2 small roast beef sandwiches
2 EAS V2G
1 diet coke
1 liter water
6pm
7oz grilled chicken
1/2 cup brown rice
5gr Twinlab Effervescent Creatine
30oz water
7:30pm
weight 202lbs
warm up
Hammer Strength ISO Row – both arms
1x15x45lbs (side)
Pull ups
1×10
1×10
1×6
T-Bar rows
1x15x45lbs
1x10x90lbs
1x10x125lbs
1x10x90lbs
Hammer Strength Shrugs
3x10x90lbs (side)
Donkey heel raises
3x15x400lbs
9pm
2 EAS V2G
7oz Orange Roughy
1/2 cup brown rice
50oz Simply Protein
4oz skim
20oz water
Monday April 10th, 2000
Today was a pretty good day…. for a Monday. I weighed in at 195lbs this afternoon. My goal weight is a lean 205. For a while there, I thought I would never get above 180. Being 6’2… I sure don’t want the JJ Evans look. (Dy-noooo-mite!!) :-)
My back workout went great! I lowered my reps and used a little heavier weight. I should be sore tomorrow.. :-)
Here is my day as it happened:
(8:30am)
Morning Supplements
2 Twinlab AKG Fuel
2 LLS Zenotrope (Thermogenic)
Twinlab Super C, E and Carotene
500mg L-Phenylalanine
500mg L-Tyrosine
(9:10am)
Marvelous Chocolate Cereal
1/2 cup Breadshop’s Crunchy Oat Bran
1/2 cup skim milk
1 scoop ISS Chocolate Whey Protein
(27 grams of protein)
16oz water
(12pm)
2 Chicken Fajitas
Ingredients:
Manny’s fat free flour tortilla (no hydrogenated oil – 9g of protein)
8 oz baked chicken breast
2 cups chopped Romaine hearts
1/4 cup Healthy Choice cheddar cheese
1 tsp deli mustard
16oz water
(1:15pm)
3 scoops of ISS Strawberry Whey Protein
1 cup skim milk
(1:30pm)
Weight: 195lbs
Chin-ups
2×10
16oz water
Seated row
1x6x150
1x6x210
1x7x250
Hammer Strength ISO row – inside grip
1x6x90
2x6x135
Lat pull down – close grip
1x10x120
1x6x160
1x6x210
Shrugs – Smith Machine
2x10x155
Shrugs – Diamond Bar
2x15x135
Abs:
Cable crunches
3x15x70
Lean Body PB Bar
(3:30pm)
Had to run errands… could not eat again until 5:30pm
(5pm)
2 scoops of ISS Strawberry Whey Protein
1 cup skim milk
(5:30pm)
2 Steak Fajitas
Ingredients:
Manny’s fat free flour tortilla (no hydrogenated oil – 9g of protein)
10oz lean Sirloin Steak
2 cups chopped Romaine hearts
1/4 cup Healthy Choice cheddar cheese
1 tsp deli mustard
1 cup fresh spinach on side
16oz water
(9pm)
Evening Supplements
1 Pack ISS Promino PM
16oz water