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
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
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 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