Friday March 7th, 2003
Well…. I got my water and meals in however, they were more sporadic than I like and one was supplemented with a bar and a shake. Never-the-less…. I am off to the gym to do cardio and train arms.
My shoulder is significantly better after a few days with the current dose of 750mg Glucosamine, 600mg Chondroitin, 750mg MSM, 2 Ibupr a couple times a day. It is amazing how this combination works so quickly on me. I am planning to hold the pressing movements until Monday and let it heal up a little more.
Here is what I have done so far:
Meals
07:15 AM, 5oz chicken, 3/4 cup rice, 1 cup veggies, 20 peanuts, 1.5 tsp PB
09:00 AM, Vanilla Bean ABB RTD 240 cal, 6g carbs, 1g fat, 50g protein, 370g potassium
09:45 AM, Detour Bar 290 cal, 21g carbs, 9g fat, 32g protein, 150g potassium
01:00 PM, 5oz chicken, 1/2 cup rice, 1 cup veggies, 20 peanuts, Diet Coke
05:30 PM, 5oz chicken, 3/4 cup rice, 1 cup veggies, 20 peanuts, Diet Coke, 1TBSP PB
09:00 PM, 5oz chicken, 3/4 cup rice, 1 cup veggies, 20 peanuts, Diet Coke
Training
07:00 PM, biceps, triceps
Cardio
06:00 AM, 30 minute ellpt – 300 cal, Abs
07:00 PM, 20 minutes ellipt 190 cals
Weight
06:30 AM, Weight: 236lbs
07:00 PM, Weight: 238lbs
Supplements
05:00 AM, 1g Taurine, 1350mg saw palmetto, 200mg potassium, 750mg Glucosamine, 600mg Chondroitin, 750mg MSM, 2 Ibupr
07:30 AM, 500mg Taurine
01:00 PM, 500mg Taurine, 1350mg saw palmetto, 200mg potassium, 750mg Glucosamine, 600mg Chondroitin, 750mg MSM, 2 Ibupr
Water
05:00 AM, 50oz water
07:30 AM, 50oz water
01:00 PM, 30oz Water
06:30 PM, 25oz water
Friday June 14th, 2002
I am pretty lean this morning (even after the small cheat meal last night) hopefully my weight hasn’t dropped too much… I am looking forward to intense training and cardio today.
I just finished a quick breakfast and am getting ready to head out for the gym. Here are the meal details:
3/4 cup uncooked oats
40 grams EAS Simply Protein (chocolate of course.. :-)
1/8 cup skim milk
1/8 cup cold bottled water
1 TBSP natural peanut butter
Mixed with a plastic spoon in a red plastic cup :-)
–=–
Later that day…
Hey all.. it’s 7:30pm and I had a killer workout today! I trained arms, a little upper chest and abs. Believe me, I had the Korn cd blasting and the intensity was crazy. Super sets, drop sets, straight sets… my arms were pumped.
My weight was 229lbs
Bicep super/drop set
* standing db curls (both arms) heavier weight
* standing db curls (both arms) lighter weight
* standing hammers (alternating arms)
1x10x35lbs / 1x10x25lbs / 1x10x35lbs
1x10x45lbs / 1x10x25lbs / 1x10x45lbs
1x7x50lbs / 1x10x35lbs / 1x10x45lbs
Bicep super set
* Standing easy bar curls – close grip
* One arm Cybex curls – slow and really controlled
1x10x65lbs / 1x15x30lbs
1x10x65lbs / 1x15x30lbs
1x10x65lbs / 1x15x30lbs
Tricep super set
* Tricep push downs using close grip bar
* Tricep push downs using rope
* One arm extensions – slow
1x10x80lbs / 1x10x80lbs / 1x10x30lbs
1x10x80lbs / 1x10x80lbs / 1x10x30lbs
1x10x80lbs / 1x10x60lbs / 1x10x30lbs
Tricep super set
* Close grip incline push ups using Swiss ball – slow and controlled
* Tricep push downs using bar – light weight to burn out
1×25 / 1xburnoutx60lbs
1×25 / 1xburnoutx60lbs
1×25 / 1xburnoutx60lbs
I trained 5 sets of Swiss ball crunches
night all,
- Jason
January 2nd 2001
It is the 2nd day of the New Year and I am pumped about this nutrition thing. I am planning to add more calories to each meal. Also, I will start the creatine an hour prior to my workout and see how that goes.
I am ordering some effervescent glutamine and some ISS effervescent creatine today. Roger has been telling me about how the post workout meal may play a bigger part in getting the muscles to grow. I am gonna start playing around with different types of meals.
He suggested that I try… get this… a pizza.. hehe… That’s the plan tonight… a blow out intense session, hi carbs, extra sauce, light on the cheese and plenty of chicken. That is what I call a great workout.
9am
Morning Supplements
Twin Lab Amino 2000 – 2 caps
1000 mg Vit C
Glucosamine Joint Support Formula
1000 mcg B12
Calcium, Magnesium and Zinc supplement
8 eggwhites
1 1/2 cups Simply Potatoes
8oz light fat/sugar free yogurt
32oz water
10am – 12:30pm
64oz water
1pm
5oz grilled turkey
50gr Simply Protein
4oz skim w/ a handful of frozen raspberries
32oz water
4pm
7oz grilled turkey with mustard
1 small apple
8oz light fat/sugar free yogurt
32oz water
4:30 – 6pm
64oz water
6pm
Twin Lab Amino 2000 – 2 caps
2 Xenedrine
20oz water
6:30pm – pre workout meal
8oz grilled turkey
5oz dry baked potato
1 cup snap peas
6:45pm
5gr Twin Labs Effervescent Creatine
28oz water
8pm
weight: 204lbs
Warm up
Cable crossovers
2x20x30lbs
Super Set
Military Press / DB twist press – 2 minutes rest
1x10x95lbs / 1x10x30lbs
1x10x95lbs / 1x10x20lbs
1x10x95lbs / 1x8x20lbs
Drop Set
DB Lateral Raises
2x6x30lbs / 2x6x20lbs / 2x6x15lbs
2x6x30lbs / 2x6x20lbs / 2x15x15lbs (assisted – I was burnt)
Drop Set – 1 minute rest between sets
Sitting DB curls both arms
1x10x30lbs / 1x10x20lbs / 1x8x15lbs
1x8x30lbs / 1x10x20lbs / 1x8x15lbs (assisted on last 2)
1x10x25lbs / 1x8x20lbs / 1x6x15lbs (focus on negative, assisted on last 2)
Kneeling cable curls
3x20x30lbs – Good burnout
8pm – 9:15pm
18oz ABB Tea
40oz water
9:20pm
Finish workout
10pm
4 pieces of thin crust, light cheese, extra chicken pizza (oh yeah… I love that!)
36oz water
Tuesday April 11th, 2000
Woohoo!! I weighed in at 196lbs today… I know this may sound trivial.. but I get excited when I see my body responding to training! There are so many hyped up products on the market promising this and that… it is nice to see improvement in my physique.
I switched up my routine to start later in the evening… I felt pretty strong after eating all day. The super sets were a great way to a quick pump.. :-)
Here is my day as it happened:
(8:30am)
Morning Supplements
Twinlab Super C, E and Carotene
500mg L-Phenylalanine
500mg L-Tyrosine
(9:30am)
1 cup Breadshop’s Crunchy Oat Bran
1/2 cup skim milk
1 scoop ISS Chocolate Whey Protein
(34 grams of protein)
16oz water
(1:30pm)
Restaurant Meal
Vegetarian Reuben sandwich
Low sodium sauerkraut
Meat replacement made with soy… (very good!.. I am not a meat hater.. just thought I’d try something different… chicken is getting old.. :-)
Fresh rye bread
a few baked corn chips
8oz water
Fresh juice frappe made with ice, strawberries and apples… (mmm)
(2:30pm)
1/4 cup organic raisins
(3:00pm)
1.5 liter water
1 Barbara’s Natures Choice raspberry cereal bar (very good.. no hydrogenated oil)
(6:45pm)
3 Steak Fajitas
Ingredients:
Manny’s fat free flour tortilla (no hydrogenated oil – 9g of protein)
10 oz Top Sirloin Steak
2 cups chopped Romaine hearts
(7:30pm)
Weight: 196lbs
Lean Body PB Bar
16oz water
Super Set: DB Curls / EZ Bar Curls
1) EZ: 1x20x60lbs DB: 1x20x30lbs EZ: 1x10x60lbs DB: 1x10x30lbs
2) EZ: 1x15x60lbs DB: 1x15x30lbs EZ: 1x10x60lbs DB: 1x10x30lbs
Super Set:
Open palm cable curls / DB Hammer Curls
1x20x40lbs / 1x15x30lbs
2x25x50lbs / 2x15x30lbs
Hanging leg raises
3×20
(8:20pm)
1 Barbara’s Natures Choice raspberry cereal bar (very good.. no hydrogenated oil)
(9:00pm)
3 scoops ISS Strawberry Whey protein
8oz water and ice
(10:15pm)
Evening Supplements
1 Pack ISS Promino PM
Night everyone…
-Jason