Tuesday August 31st, 2004
I just got in from the gym and I had another great workout. I am training at a new facility (left World Gym… long story ;-) My weight is 252lbs and I am still pretty lean.
I trained heavy chest and light shoulders tonight. I am really happy about my recent progress as most of my injuries have healed up (knock on wood quick :-)
Tonight’s DB incline press looked like:
Unassisted DB Incline Chest Press
105lbs x 10
125lbs x 10
135lbs x 10
140lbs x 6
Since moving to this facility, I have been able to switch up my workouts and the muscle is freaking out with the new changes :-) They have an excellent cable chest press that really isolates the muscle… the pump is crazy.
My meals are about the same… I have added turkey sausage to my menu for a little change. It is pretty lean and every piece has 20gr protein. I am eating 2 pieces, 1/2 cup rice (measured dry), 1/4 cup black beans, 1/8 cup peanuts, 1 TBSP fat free sour cream and choice of veggie – 4-5 times daily. The rest of my meals are usually supplemented.
Here are a couple shots after my workout (sorry about the dark pics)
Monday March 10th, 2003
I trained chest with Vinny and Dave tonight and what a great workout! I wasn’t as strong on incline db press but made up with reps and an incredible pump. Overall, I am feeling pretty good. I am a little cranky with the lack of carbs and increased thermogenics…. but it will all pan out soon.
Tomorrow is my low carb day and I should be in a great mood… hehe…
Here is my day:
Meals
10:00 AM, 5oz chicken, 3/4 cup rice,1 cup veggies, 20 peanuts
01:00 PM, 5oz chicken, 3/4 cup rice,1 cup veggies, 20 peanuts
03:30 PM, 6oz chicken, 3/4 cup rice,1 cup veggies, 20 peanuts
06:00 PM, ABB RTD 250 cal, 8g carbs, 1.5g fat, 50g protein, 580g potassium
07:30 PM, ABB RTD 250 cal, 8g carbs, 1.5g fat, 50g protein, 580g potassium
09:00 PM, 7oz chicken,1 cup veggies, 20 peanuts, diet coke
Training
06:00 PM, Trained Chest
07:30 PM, Tanned
Cardio
No AM cardio – calves are very sore from ellipt
Weight
06:00 PM, 238lbs
Supplements
10:00 AM, Thermogenic, 2g Taurine, 1350mg saw palmetto, 200mg potassium, 750mg Glucosamine, 600mg Chondroitin, 750mg MSM
01:00 PM, Thermogenic, 1g Taurine
Water
12:00 PM, 50oz water
03:30 PM, 50oz water
06:00 PM, 50oz water
Thursday July 11th, 2002
I had another great chest workout this morning. I feels great to not fight with that pec injury… thank God it finally healed up! I headed to the gym about 5:45am and warmed up on the bike.
After 2 days off, I weighed in at 242lbs and felt pretty strong for this morning’s workout. (at 6:15am no less… :-) I am becoming a firm believer in 2 days off, 3 days on.
Here is my workout:
Incline DB press
1x10x80lbs – warm up
1x12x110lbs
1x10x120lbs
1x10x125lbs
Decline Bench Press - slow and controlled
1x12x225lbs
1x12x225lbs
1x12x225lbs
Nebula Chest Press – narrow grip.. big squeeze :-)
1x15x120lbs
1x15x150lbs
1x15x180lbs
Super Set
Nebula Pec Dec / Tricep push downs on Cybex AB machine
1x15x120lbs / 1x15x90lbs
1x15x180lbs / 1x15x90lbs
1x15x220lbs / 1x15x90lbs
Super Set
Tricep push downs w/ ez bar – incline push ups on swiss ball
1x10x80lbs / 1×10
1x10x100lbs / 1×10
1x10x120lbs / 1×10
One arm tricep extensions w/ cable
1x15x40lbs per arm
1x15x40lbs per arm
1x15x40lbs per arm
Seated ab cable crunches
3x10x60lbs
Swiss ball crunches
3×20
Sunday June 30th, 2002
I just got in from a great chest workout. My weight is hovering around 235lbs and I feel much better than I did this morning. You would not believe the pump I had tonight. It was crazy.
Incline Bench Press
1x10x135lbs
1x10x135lbs
1x10x185lbs
1x10x225lbs
1x6x255lbs
Incline DB Presses
1x10x90lbs
1x10x90lbs
1x10x100lbs
1x10x100lbs
Cable Crossovers
*this is how I got injured… I went real light – believe me.. :-)
1x15x30lbs
1x15x30lbs
1x15x40lbs
1x15x40lbs
Super Set
**Pushups w/ swiss ball
**Decline Hammer Press
**Cable push downs w/ EZ bar
1×15 / 1x10x90lbs / 1x10x80lbs
1×15 / 1x10x90lbs / 1x10x80lbs
1×15 / 1x10x90lbs / 1x10x80lbs
Cable push downs w/ EZ bar – 1 minute rest
1x10x110lbs
1x10x100lbs
1x10x90lbs
1x10x80lbs
1x10x70lbs
Night everyone!!
January 1st 2001
Hi everyone… HAPPY NEW YEAR! I just got back from a great workout and am waiting for my food to cook. Roger an I are working on getting that mass on my physique! We are gonna start with the meal right after my workout.
Since tonight was a blowout session.. my meal will be 10oz steak, dry baked potato, 5g Twinlab fizz creatine, 2 Twinlab Amino 2000, Glutamine and 60 oz of water (in a one hour span)
I am looking forward to this transformation. This is gonna be exciting.
10:30am
Morning Supplements
Twin Lab Amino 2000 – 2 caps
1000 mg Vit C
Glucosamine Joint Support Formula
1000 mcg B12
Calcium, Magnesium and Zinc supplement
5oz grilled turkey
2 small apples
30oz water
12pm
Worldwide Protein Bar
20oz water
2pm
10oz turkey
2oz saurkraut
2 cups romaine
30oz water
3:30pm
15 minutes tread mill
217 calories
Crunches
3×20
30oz water
5:30pm
5gr Twinlab Fizz Creatine
30oz water
Weight: 196lbs
Warm up
DB Flys
3x10x35lbs
Super Set
DB Presses / Hammer Strength Chest Press (Slow movement)
1x10x55lbs / 1x10x90lbs
1x10x60lbs / 1x10x90lbs
1x10x70lbs / 1x10x90lbs
1x8x80lbs / 1x10x90lbs
Cable Crossover (High Pulley)
1x10x40lbs
1x10x50lbs
1x15x50lbs
Super Set
Close grip bench press / DB nose busters
1x10x135lbs / 1x10x30lbs
1x10x135lbs / 1x10x25lbs
1x10x135lbs / 1x12x20lbs
Drop Set
Cable push downs with v bar
3x30x50lbs / 3x30x20lbs – strict – ouch
7pm
done with workout
34oz water
7:45pm – after workout meal
5gr Twinlab Fizz Creatine
2 Twinlab Amino 2000
Glutemine
9oz t-bone steak
4oz baked dry potato
2oz green beans
20oz water
8:30pm – 10pm
watching movie
36oz water