Wednesday, November 2, 2011
Day 63
Workout: B
Nutrition: 3547 / P: 225 / C: 525 / F: 68
Look at those carbs! Wow.... this is going to take some getting used to.
I hit the gym fasted with some BCAA's. Solid workout.
Barbell Shoulder Press 115.0x2,105.0x4,95.0x7
Barbell Deadlift 365.0x5,315.0x5
Cable Seated Row 250x10,250x8,250x7
Dip 45.0x6,45.0x6,45.0x6
Machine Shoulder Press 140.0x9,140.0x8,140.0x5
Barbell Shrug 340.0x12,340.0x10,340.0x10
PR on several exercises! Love it!
Noon: I binged out (planned) on Special K cereal today. I knew it was coming, so I mixed up 4 scoops of vanilla whey last night and put them in the fridge overnight. For some reason, it makes it more like milk. Then I ate the whole box of cereal and a half gallon of skim milk. Hardcore meal.
Cal: 2376 / P: 185 / C: 404 / F: 8
7pm: We went to Red Robin for my Mom's birthday. I checked the calories online ahead of time and picked something that works. Gourmet Cheese Burger (bunless) and half side of fries.
Cal: 751 / P: 37 / C: 52 / Fat: 42
Pretty hardcore leangains type of day! Love this stuff!!!!!!!!
Wednesday, November 2, 2011
Tuesday, November 1, 2011
Day 62
Day 62
Workout: REST
Nutrition: 2384 / P: 210 / C: 76 / F: 141
Goal: 2400 / P: 180 / C: 90 / F: 147
Darn close to my numbers today.
1 scoop of BCAA's while waiting for noon.
Noon: Meaty omelet and broccoli with some melted cheese!
Cal: 856 / P: 65 / C: 12 / F: 61
4pm: Delicious whey waffles - man, these things are amazing!
Cal: 558 / P: 73 / C: 18 / F: 22
6pm: I had a brownie my girl made for me. They're so good it's unbelievable. Having only one speaks to the amazing self control I've learned thanks to bodybuilding. I could never have had only 1 and stopped before. /grateful. Also had 3 McDoubles, no bun.
Cal: 830 / P: 55 / C: 29 / F: 57
8pm: Added some shakeology which is the plan on rest days to get some sort of veggies in my diet. It's getting kind of ugly with only meat really.
Cal: 140 / P: 17 / C: 17 / F: 1
Overall, a really strong rest day. Still feels strange eating this much on my rest days, but this is what I'm trying to do here! I will be HUUUUUUUUUUUUUUUUUUUUUUUUUUGE!!!!!
Workout: REST
Nutrition: 2384 / P: 210 / C: 76 / F: 141
Goal: 2400 / P: 180 / C: 90 / F: 147
Darn close to my numbers today.
1 scoop of BCAA's while waiting for noon.
Noon: Meaty omelet and broccoli with some melted cheese!
Cal: 856 / P: 65 / C: 12 / F: 61
4pm: Delicious whey waffles - man, these things are amazing!
Cal: 558 / P: 73 / C: 18 / F: 22
6pm: I had a brownie my girl made for me. They're so good it's unbelievable. Having only one speaks to the amazing self control I've learned thanks to bodybuilding. I could never have had only 1 and stopped before. /grateful. Also had 3 McDoubles, no bun.
Cal: 830 / P: 55 / C: 29 / F: 57
8pm: Added some shakeology which is the plan on rest days to get some sort of veggies in my diet. It's getting kind of ugly with only meat really.
Cal: 140 / P: 17 / C: 17 / F: 1
Overall, a really strong rest day. Still feels strange eating this much on my rest days, but this is what I'm trying to do here! I will be HUUUUUUUUUUUUUUUUUUUUUUUUUUGE!!!!!
Monday, October 31, 2011
Day 61 (Day 1 Bulk)
Day 61
Workout: LeanGains A
Nutrition: 3580 / P: 170 / C: 506 / F: 100
Weight: 175.2
First day of my bulk. I decided to edge in with a week of lighter workouts, since I haven't deloaded in a while. Just 3 exercises. I trained fasted with some BCAA's.
Squat:
5x310 (PR +5lbs)
8x275
11x245
Bench:
5x180 (PR +1 rep)
7x160
10x140
Chins:
10
10
10 (PR - first time with 30 total bodyweight reps. Adding weight next time.)
4pm: I ate right after our workout. 6 brownies my girl made me and 6 blueberry pancakes.
Cal: 1320 / P: 18 / C: 231 / F: 42
6pm: Subway 3 Footlongs on the way to work. Turkey, Chicken, Ham.
Cal: 1980 / P: 102 / C: 267 / F: 54
9pm: I actually had a protein shake at my girl's house to complete my calories for the day. Solid day, solid numbers. Pretty much dead on my goals - just slightly under protein.
Workout: LeanGains A
Nutrition: 3580 / P: 170 / C: 506 / F: 100
Weight: 175.2
First day of my bulk. I decided to edge in with a week of lighter workouts, since I haven't deloaded in a while. Just 3 exercises. I trained fasted with some BCAA's.
Squat:
5x310 (PR +5lbs)
8x275
11x245
Bench:
5x180 (PR +1 rep)
7x160
10x140
Chins:
10
10
10 (PR - first time with 30 total bodyweight reps. Adding weight next time.)
4pm: I ate right after our workout. 6 brownies my girl made me and 6 blueberry pancakes.
Cal: 1320 / P: 18 / C: 231 / F: 42
6pm: Subway 3 Footlongs on the way to work. Turkey, Chicken, Ham.
Cal: 1980 / P: 102 / C: 267 / F: 54
9pm: I actually had a protein shake at my girl's house to complete my calories for the day. Solid day, solid numbers. Pretty much dead on my goals - just slightly under protein.
Sunday, October 30, 2011
Day 60
Day 60
Workout: REST
Nutrition: 1842 / Protein: 185 / Carbs: 34 / Fat: 102
Weight: -n/a-
DAY 60!!!! This marks the end of my recomp period and first goal. I feel amazing about the results and progression of the numbers on my lifts. First - the day.
8pm: I knew I was going to be watching the Steeler game with my girl, so I saved all my calories up for during that, just sipping a gallon jug of BCAA's all day at my gig. I had 2 dozen wings and some protein waffles all together during the game, which was amazing.
Cal: 1842 / P: 185 / C: 34 / F: 102
Really solid meal, and I love that I can hit my macros with wings and waffles. Epic.
Tomorrow starts my 120 day winter bulk. After a lifetime of being fat, this is the first time I've honestly tried to bulk up. I'll write about the routine's I'm using tomorrow, but nutritionally, same LeanGains approach, but bumped up my calories. Workout calories will go from 3200 -> 3600, Rest calories will go from 1800 -> 2400. I hope this helps my lifting numbers go up a tiny bit quicker than they have been.
Workout: REST
Nutrition: 1842 / Protein: 185 / Carbs: 34 / Fat: 102
Weight: -n/a-
DAY 60!!!! This marks the end of my recomp period and first goal. I feel amazing about the results and progression of the numbers on my lifts. First - the day.
8pm: I knew I was going to be watching the Steeler game with my girl, so I saved all my calories up for during that, just sipping a gallon jug of BCAA's all day at my gig. I had 2 dozen wings and some protein waffles all together during the game, which was amazing.
Cal: 1842 / P: 185 / C: 34 / F: 102
Really solid meal, and I love that I can hit my macros with wings and waffles. Epic.
Tomorrow starts my 120 day winter bulk. After a lifetime of being fat, this is the first time I've honestly tried to bulk up. I'll write about the routine's I'm using tomorrow, but nutritionally, same LeanGains approach, but bumped up my calories. Workout calories will go from 3200 -> 3600, Rest calories will go from 1800 -> 2400. I hope this helps my lifting numbers go up a tiny bit quicker than they have been.
Saturday, October 29, 2011
Day 59
Workout: LeanGains B
Nutrition: 3180 / Protein: 180 / Carbs: 465 / Fat: 66
Weight: 175.4
11am: Broke my fast early today due to a kind of crazy schedule. 6 Blueberry Pancakes - starting the carbs early for my workout!
Calories: 480 / Protein: 12 / Carbs: 93 / Fat: 6
1pm: Hit the gym with a solid workout - this is the day I've kind of been waiting for, our Halloween gig, so I wanted to get a solid pump before painting my body blue and heading up on stage.
Shoulder Press:
5x110 (PR +5lbs)
9x90
12x70
Machine Shoulder Press:
8x135
7x135
9x120
Deads:
5x355 (PR +10lbs)
5x315
Shrug:
12x320
10x330 (PR +10lbs)
10x330
Dip:
10x40lbs (PR +2 reps)
10x40
10x40
Chins:
10
7
5
3pm: I hit Subway and bought 4 footlongs since I had 2 gigs and would have to eat in my car. I polished off 2 now. Turkey and Ham.
Calories: 1360 / Protein: 88 / Carbs: 188 / Fat: 30
8pm: 1 footlong now and one after my gig. I was just too full to eat both. This made my leangains window longer than it should be, but it doesn't happen often. Chicken and Deli.
Calories: 1340 / Protein: 80 / Carbs: 184 / Fat: 30
Nice day - first time my carbs have gotten that high - kind of a prelude to the bulking thing starting Monday.
Nutrition: 3180 / Protein: 180 / Carbs: 465 / Fat: 66
Weight: 175.4
11am: Broke my fast early today due to a kind of crazy schedule. 6 Blueberry Pancakes - starting the carbs early for my workout!
Calories: 480 / Protein: 12 / Carbs: 93 / Fat: 6
1pm: Hit the gym with a solid workout - this is the day I've kind of been waiting for, our Halloween gig, so I wanted to get a solid pump before painting my body blue and heading up on stage.
Shoulder Press:
5x110 (PR +5lbs)
9x90
12x70
Machine Shoulder Press:
8x135
7x135
9x120
Deads:
5x355 (PR +10lbs)
5x315
Shrug:
12x320
10x330 (PR +10lbs)
10x330
Dip:
10x40lbs (PR +2 reps)
10x40
10x40
Chins:
10
7
5
3pm: I hit Subway and bought 4 footlongs since I had 2 gigs and would have to eat in my car. I polished off 2 now. Turkey and Ham.
Calories: 1360 / Protein: 88 / Carbs: 188 / Fat: 30
8pm: 1 footlong now and one after my gig. I was just too full to eat both. This made my leangains window longer than it should be, but it doesn't happen often. Chicken and Deli.
Calories: 1340 / Protein: 80 / Carbs: 184 / Fat: 30
Nice day - first time my carbs have gotten that high - kind of a prelude to the bulking thing starting Monday.
Friday, October 28, 2011
Day 58
Friday, October, 28, 2011
Day 58
Workout: REST
Nutrition: 2128 / Protein: 184 / Carbs: 5 / Fat: 150
Another rest day - working tonight.
4pm: Hit BW3 for some 24 Salt and Vinegar wings which are freaking amazing.
Calories: 1728 / Protein: 144 / Carbs: 0 / Fat: 120
7pm: I had about 4-5oz of cheese for a snack before work. I was mostly bored really and just wanted something in my mouth. Crap.
Calories: 400 / Protein: 40 / Carbs: 5 / Fat: 30
I went over my calories by about 300-400 AGAIN today. 2 Rest days in a row that happened. Buckling down tomorrow.
Day 58
Workout: REST
Nutrition: 2128 / Protein: 184 / Carbs: 5 / Fat: 150
Another rest day - working tonight.
4pm: Hit BW3 for some 24 Salt and Vinegar wings which are freaking amazing.
Calories: 1728 / Protein: 144 / Carbs: 0 / Fat: 120
7pm: I had about 4-5oz of cheese for a snack before work. I was mostly bored really and just wanted something in my mouth. Crap.
Calories: 400 / Protein: 40 / Carbs: 5 / Fat: 30
I went over my calories by about 300-400 AGAIN today. 2 Rest days in a row that happened. Buckling down tomorrow.
Thursday, October 27, 2011
Day 57
Thursday, October 27, 2011
Day 57
Workout: REST
Nutrition: 2279 / Protein: 194 / Carbs: 9 / Fat: 155
Goals: 1800 / Protein: 175 / Carbs: 50 / Fat: 100
Missed my goals. Not so great.
2pm: Breakfast with Robyn at Eat 'n Park. Meaty omelet.
Calrories: 755 / Protein: 53 / Carbs: 9 / Fat: 55
10pm: 20 Wings out watching the World Series. Garlic Parmesan style - awesome, but more costly than others.
Calories: 1440 / Protein: 120 / Carbs: 0 / Fat: 100
Day 57
Workout: REST
Nutrition: 2279 / Protein: 194 / Carbs: 9 / Fat: 155
Goals: 1800 / Protein: 175 / Carbs: 50 / Fat: 100
Missed my goals. Not so great.
2pm: Breakfast with Robyn at Eat 'n Park. Meaty omelet.
Calrories: 755 / Protein: 53 / Carbs: 9 / Fat: 55
10pm: 20 Wings out watching the World Series. Garlic Parmesan style - awesome, but more costly than others.
Calories: 1440 / Protein: 120 / Carbs: 0 / Fat: 100
Wednesday, October 26, 2011
Day 56
Wednesday, October 26, 2011
Day 56
Workout: A
Nutrition: 2981 / Protein: 181 / Carbs: 439 / Fat: 75
Weight: 174.6
Noon: Got up at my folks house and just couldn't resist 3 pumpkin cookies. I'm no iron man. Also, 2oz of cheese.
Calories: 490 / Protein: 19 / Carbs: 92 / Fat: 30
4pm: Subway 2 footlongs again. Awesome. Turkey and Ham.
Calories: 1320 / Protein: 82 / Carbs: 174 / Fat: 32
6pm: Hit the gym at home for a short workout before Robyn dropped in to welcome me home.
Squat:
5x305 (PR +5lbs)
8x275
12x225
Bench:
4x180 (PR +1 rep)
7x160
10x140
Chins: (first time replacing rows here)
10
10
8 (PR +4 total reps)
Dumbbell Incline Bench:
12x60
10x60
10x60
Ran out of time for more stuff. Longer breaks this workout due to cooking dinner at the same time.
9pm: I cooked pasta dinner for us, fairly low fat - also fairly low taste.
Not so slamming.
Calories: 1171 / Protein: 80 / Carbs: 173 / Fat: 13
Good day - could have been a better workout - but nice nutrition.
Day 56
Workout: A
Nutrition: 2981 / Protein: 181 / Carbs: 439 / Fat: 75
Weight: 174.6
Noon: Got up at my folks house and just couldn't resist 3 pumpkin cookies. I'm no iron man. Also, 2oz of cheese.
Calories: 490 / Protein: 19 / Carbs: 92 / Fat: 30
4pm: Subway 2 footlongs again. Awesome. Turkey and Ham.
Calories: 1320 / Protein: 82 / Carbs: 174 / Fat: 32
6pm: Hit the gym at home for a short workout before Robyn dropped in to welcome me home.
Squat:
5x305 (PR +5lbs)
8x275
12x225
Bench:
4x180 (PR +1 rep)
7x160
10x140
Chins: (first time replacing rows here)
10
10
8 (PR +4 total reps)
Dumbbell Incline Bench:
12x60
10x60
10x60
Ran out of time for more stuff. Longer breaks this workout due to cooking dinner at the same time.
9pm: I cooked pasta dinner for us, fairly low fat - also fairly low taste.
Not so slamming.Calories: 1171 / Protein: 80 / Carbs: 173 / Fat: 13
Good day - could have been a better workout - but nice nutrition.
Tuesday, October 25, 2011
Day 55
Tuesday, October 25, 2011
Day 55
Workout: Core
Nutrition: 1796 / Protein: 200 / Carbs: 44 / Fat: 88
Weight: -n/a-
Traveling day today on tour. 3 servings of Xtend while in the car and before my show.
4pm: McDonalds Grilled Chicken Patty and Small Ice Cream Cone:
Calories: 630 / Protein: 92 / Carbs: 32 / Fat: 12
8pm: Wendy's Double Stacks (4) - no bun.
Calories: 1040 / Protein: 76 / Carbs: 12 / Fat: 76
Pretty much nailed my numbers today while in the car driving from Hartford to Pittsburgh. Hell yeah. I did do a small core workout in the hotel gym... Nothing worth bragging about, basically some moves from P90X Ab Ripper X and Leg Lifts.
Day 55
Workout: Core
Nutrition: 1796 / Protein: 200 / Carbs: 44 / Fat: 88
Weight: -n/a-
Traveling day today on tour. 3 servings of Xtend while in the car and before my show.
4pm: McDonalds Grilled Chicken Patty and Small Ice Cream Cone:
Calories: 630 / Protein: 92 / Carbs: 32 / Fat: 12
8pm: Wendy's Double Stacks (4) - no bun.
Calories: 1040 / Protein: 76 / Carbs: 12 / Fat: 76
Pretty much nailed my numbers today while in the car driving from Hartford to Pittsburgh. Hell yeah. I did do a small core workout in the hotel gym... Nothing worth bragging about, basically some moves from P90X Ab Ripper X and Leg Lifts.
Monday, October 24, 2011
Day 54
Day 54
Workout: RPT B (-no deads)
Nutrition: 3110 / Protein: 193 / Carbs: 333 / Fat: 136
Weight: -n/a-
I've really decided I need to focus more on the Carbs/Fat ratio more than I have been. Here are my goals
Workout day:
Protein: 175g / Carbs: 500g / Fat: 50g
Rest day:
Protein: 175g / Carbs: 50g / Fat: 100g
Seems simple right? Lets see if I can ever get close!
9am: Workout at the really nice hotel gym with some BCAA's and a bad attitude! I woke up really sore and stiff in my left lat and realized that I forgot my lifting straps at home, thus no deads today. I was psyched to go for my PR at 355..... I'll have to wait until Friday I guess.
Barbell Shoulder Press:5x105 PR (with good form)
7x95
9x85 - really great pyramid numbers. I'll take this every time.
Machine Shoulder Press:5x110 - down weight - but a different machine than my gym. Not worried. 110 felt as heavy as 130.
7x110
7x110
Deads:
- no deads today due to me forgetting my straps. I suck. -
Barbell Shrug:12x320 - PR +10lbs
12x320
12x320
Weighted Dips:8x40 (PR +5lbs)
8x40
6x40
Chins:10
8 (+2)
5
Dumbbell Lat Raise - just added for fun12x20
12x20
12x20
Overall really nice workout, bummed about the deads as my most important lift this session, but just can't hold the bar that heavy. On to the food.
6pm: I stopped at the perfect exit when we finally stopped to eat. Been sucking down BCAA's all day to keep this muscle while fasting post workout due to tour. A footlong turkey sub and 3 huge pieces of pizza were epic. I bought a 2nd 5$ footlong for later too.
Calories: 2324 / Protein: 120 / Carbs: 246 / Fat: 110
9pm: After the movie, I ate the Black Forest Ham sub. So freaking good. Man!
Calories: 660 / Protein: 41 / Carbs: 87 / Fat: 16
Workout: RPT B (-no deads)
Nutrition: 3110 / Protein: 193 / Carbs: 333 / Fat: 136
Weight: -n/a-
I've really decided I need to focus more on the Carbs/Fat ratio more than I have been. Here are my goals
Workout day:
Protein: 175g / Carbs: 500g / Fat: 50g
Rest day:
Protein: 175g / Carbs: 50g / Fat: 100g
Seems simple right? Lets see if I can ever get close!
9am: Workout at the really nice hotel gym with some BCAA's and a bad attitude! I woke up really sore and stiff in my left lat and realized that I forgot my lifting straps at home, thus no deads today. I was psyched to go for my PR at 355..... I'll have to wait until Friday I guess.
Barbell Shoulder Press:5x105 PR (with good form)
7x95
9x85 - really great pyramid numbers. I'll take this every time.
Machine Shoulder Press:5x110 - down weight - but a different machine than my gym. Not worried. 110 felt as heavy as 130.
7x110
7x110
Deads:
- no deads today due to me forgetting my straps. I suck. -
Barbell Shrug:12x320 - PR +10lbs
12x320
12x320
Weighted Dips:8x40 (PR +5lbs)
8x40
6x40
Chins:10
8 (+2)
5
Dumbbell Lat Raise - just added for fun12x20
12x20
12x20
Overall really nice workout, bummed about the deads as my most important lift this session, but just can't hold the bar that heavy. On to the food.
6pm: I stopped at the perfect exit when we finally stopped to eat. Been sucking down BCAA's all day to keep this muscle while fasting post workout due to tour. A footlong turkey sub and 3 huge pieces of pizza were epic. I bought a 2nd 5$ footlong for later too.
Calories: 2324 / Protein: 120 / Carbs: 246 / Fat: 110
9pm: After the movie, I ate the Black Forest Ham sub. So freaking good. Man!
Calories: 660 / Protein: 41 / Carbs: 87 / Fat: 16
Sunday, October 23, 2011
Day 53
Workout: REST
Nutrition: 1740 / Protein: 173 / Carbs: 30 / Fat: 104 - Almost perfect!
Weight: -n/a-
Travel day for work. We did hit a sports bar for some football, fun stuff.
2 servings Xtend during the day while fasting still.
3pm: Wings! 20 of them. 10 medium and 10 chili hot or something. Had to kind of guess on this, so I added some carbs for the chili wings.
Calories: 1300 / Protein: 93 / Carbs: 23 / Fat: 92
7pm: Traveling - hit McDonalds for 3 grilled chicken patties on the way to Boston.
Calories: 360 / Protein: 72 / Carbs: 6 / Fat: 6
10pm: Cheese - I was getting bored and had an ounce of cheese from a rest stop. I bought 2, but didn't want to break my evening fast that bad, so just had one. And some BCAA's.
Calories: 80 / Protein: 8 / Carbs: 1 / Fat: 6
Overall easy day - just sitting in the car and listening to sports over and over and over.
Nutrition: 1740 / Protein: 173 / Carbs: 30 / Fat: 104 - Almost perfect!
Weight: -n/a-
Travel day for work. We did hit a sports bar for some football, fun stuff.
2 servings Xtend during the day while fasting still.
3pm: Wings! 20 of them. 10 medium and 10 chili hot or something. Had to kind of guess on this, so I added some carbs for the chili wings.
Calories: 1300 / Protein: 93 / Carbs: 23 / Fat: 92
7pm: Traveling - hit McDonalds for 3 grilled chicken patties on the way to Boston.
Calories: 360 / Protein: 72 / Carbs: 6 / Fat: 6
10pm: Cheese - I was getting bored and had an ounce of cheese from a rest stop. I bought 2, but didn't want to break my evening fast that bad, so just had one. And some BCAA's.
Calories: 80 / Protein: 8 / Carbs: 1 / Fat: 6
Overall easy day - just sitting in the car and listening to sports over and over and over.
Saturday, October 22, 2011
Day 52
Workout: REST
Nutrition: Calories: 1251 / Protein: 200 /.Carbs: 13 / Fat: 40
Weight: 178.6
Super low rest day. I did two gigs today and really didn't have time to do anything. I knew we were eating out at dinner and didn't want to blow calories early so I kept them until late.
10am-5pm: 3 servings of Xtend
6pm: 6 Grilled Chicken Patties at McDonalds on the way to my second gig.
Calories: 720 / Protein: 132 / Carbs: 12 / Fat: 12
8:30pm: Hit Chilis with the girlfriend for a decent dinner on the way to work. I just had a bunless burger with cheese and bacon.
Calories: 412 / Protein: 36 / Carbs: 1 / Fat: 28
I know - too low of a day, but it's ok, I'm cutting back a bit this week for my halloween costume.
Nutrition: Calories: 1251 / Protein: 200 /.Carbs: 13 / Fat: 40
Weight: 178.6
Super low rest day. I did two gigs today and really didn't have time to do anything. I knew we were eating out at dinner and didn't want to blow calories early so I kept them until late.
10am-5pm: 3 servings of Xtend
6pm: 6 Grilled Chicken Patties at McDonalds on the way to my second gig.
Calories: 720 / Protein: 132 / Carbs: 12 / Fat: 12
8:30pm: Hit Chilis with the girlfriend for a decent dinner on the way to work. I just had a bunless burger with cheese and bacon.
Calories: 412 / Protein: 36 / Carbs: 1 / Fat: 28
I know - too low of a day, but it's ok, I'm cutting back a bit this week for my halloween costume.
Friday, October 21, 2011
Day 51
Workout: RPT A
Nutrition: 3248 / Protein: 256 / Carbs: 307 / Fat: 110
Weight: 178.6
1pm: Subway 12" Turkey
Calories: 660 / Protein: 44 / Carbs: 94 / Fat: 26
I was starving so I hit subway before my workout while waiting on my lifting partner.
2pm: Workout. RPT A - second time through this style. Expected some nice gains and got them.
Squat:
5x300 (PR +5lbs)
3x275
8x250
Bench:
3x180 (PR +1 rep)
5x160
7x140
Cable Seated Row: (swapped out barbell row for a bit to break through some form issues from standing up too high to get the reps.)
7x230
8x230
5x230
Leg Ext.:
8x185 (PR +5lbs)
8x185
8x185
DB Incline Bench:
5x70 (PR +5lbs)
7x60
10x50
Machine Fly:
12x130
8x130
6x130
Push-Up:
20
12
10
Lat Pull-Down:
8x70
6x70
8x60
Overall solid workout with some nice PR's! I'll take that every time!
4pm: 3 Slices of Sheetz Pizza coming home from the gym. So freaking awesome to eat some pizza and not feel bad!
Calories: 1248 / Protein: 57 / Carbs: 114 / Fat: 63
6pm: A whole cheesecake. I added 1 serving of Reeces Pieces to it last night. Man, it's so freaking good!!!!
Calories: 1298 / Protein: 144 / Carbs: 99 / Fat: 21
Delicious day and allowed me to scratch that itch for both pizza and Reeces.
Nutrition: 3248 / Protein: 256 / Carbs: 307 / Fat: 110
Weight: 178.6
1pm: Subway 12" Turkey
Calories: 660 / Protein: 44 / Carbs: 94 / Fat: 26
I was starving so I hit subway before my workout while waiting on my lifting partner.
2pm: Workout. RPT A - second time through this style. Expected some nice gains and got them.
Squat:
5x300 (PR +5lbs)
3x275
8x250
Bench:
3x180 (PR +1 rep)
5x160
7x140
Cable Seated Row: (swapped out barbell row for a bit to break through some form issues from standing up too high to get the reps.)
7x230
8x230
5x230
Leg Ext.:
8x185 (PR +5lbs)
8x185
8x185
DB Incline Bench:
5x70 (PR +5lbs)
7x60
10x50
Machine Fly:
12x130
8x130
6x130
Push-Up:
20
12
10
Lat Pull-Down:
8x70
6x70
8x60
Overall solid workout with some nice PR's! I'll take that every time!
4pm: 3 Slices of Sheetz Pizza coming home from the gym. So freaking awesome to eat some pizza and not feel bad!
Calories: 1248 / Protein: 57 / Carbs: 114 / Fat: 63
6pm: A whole cheesecake. I added 1 serving of Reeces Pieces to it last night. Man, it's so freaking good!!!!
Calories: 1298 / Protein: 144 / Carbs: 99 / Fat: 21
Delicious day and allowed me to scratch that itch for both pizza and Reeces.
Thursday, October 20, 2011
Day 50
Workout: REST
Nutrition: 2064 / Protein: 183 / Carbs: 40 / Fat: 111
Weight: 177.8
Really big day for me. Since battling my B.E.D. and therapy and all that - this is the longest of BINGE-FREE days since I started counting (over 2 years ago!) Thank you leangains and Martin Berkham!!! It's day 50 binge-free!!!!
6pm: They fed us at the gig. I didn't know what to expect, so I saved all my calories for this meal. 2-3 servings of BCAA's during the day. I ended up eating what I guess was about 20oz of Turkey. Huge and delicious.
Calories: 733 / Protein: 133 / Carbs: 0 / Fat: 13
11pm: Driving home from work, I stopped at Eat'n Park and had some baked lemon sole and broccoli, then 8oz of light brie while making my cheesecake for tomorrow.
Calories: 882 / Protein: 89 / Carbs: 26 / Fat: 49
Solid day, solid 50 days! Workout tomorrow!
Nutrition: 2064 / Protein: 183 / Carbs: 40 / Fat: 111
Weight: 177.8
Really big day for me. Since battling my B.E.D. and therapy and all that - this is the longest of BINGE-FREE days since I started counting (over 2 years ago!) Thank you leangains and Martin Berkham!!! It's day 50 binge-free!!!!
6pm: They fed us at the gig. I didn't know what to expect, so I saved all my calories for this meal. 2-3 servings of BCAA's during the day. I ended up eating what I guess was about 20oz of Turkey. Huge and delicious.
Calories: 733 / Protein: 133 / Carbs: 0 / Fat: 13
11pm: Driving home from work, I stopped at Eat'n Park and had some baked lemon sole and broccoli, then 8oz of light brie while making my cheesecake for tomorrow.
Calories: 882 / Protein: 89 / Carbs: 26 / Fat: 49
Solid day, solid 50 days! Workout tomorrow!
Wednesday, October 19, 2011
Day 49
Workout: REST
Nutrition: 1856 / Protein: 183 / Carbs: 29 / Fat: 111
Weight: 189.6
Simple rest day today. Rocked just a couple small meals and headed out for the night.
4pm: Meaty omelet and broccoli.
Calories: 836 / Protein: 61 / Carbs: 8 / Fat: 61
7pm: Protein pancakes. I used my protein waffle recipe, but since I am out of cooking spray and those things stick like crazy, I decided to do pancakes instead. I did add a few blueberries, but didn't log them. Not enough to worry about. (4 eggs, 2 scoops whey, 1 tspn baking powder - some butter to make them not stick)
Calories: 978 / Protein: 111 / Carbs: 21 / Fat: 50
I realize that I eat basically the same couple things every day, whatever. I like it and it makes knowing the calories/macros a ton easier. I'm slightly over 1800 for the day and likely will have a beer or two going out. I did eat a ton yesterday and estimate anywhere between 3,000 and 4,500 based on really having no idea how much each of the 5 chicken things cost me.
This is tying the longest binge free streak I've ever had, tomorrow is a really big day for me.
Nutrition: 1856 / Protein: 183 / Carbs: 29 / Fat: 111
Weight: 189.6
Simple rest day today. Rocked just a couple small meals and headed out for the night.
4pm: Meaty omelet and broccoli.
Calories: 836 / Protein: 61 / Carbs: 8 / Fat: 61
7pm: Protein pancakes. I used my protein waffle recipe, but since I am out of cooking spray and those things stick like crazy, I decided to do pancakes instead. I did add a few blueberries, but didn't log them. Not enough to worry about. (4 eggs, 2 scoops whey, 1 tspn baking powder - some butter to make them not stick)
Calories: 978 / Protein: 111 / Carbs: 21 / Fat: 50
I realize that I eat basically the same couple things every day, whatever. I like it and it makes knowing the calories/macros a ton easier. I'm slightly over 1800 for the day and likely will have a beer or two going out. I did eat a ton yesterday and estimate anywhere between 3,000 and 4,500 based on really having no idea how much each of the 5 chicken things cost me.
This is tying the longest binge free streak I've ever had, tomorrow is a really big day for me.
Tuesday, October 18, 2011
Day 48
Workout: RPT B (+ Bench)
Nutrition: 2971 / Protein: 126 / Carbs: 349 / Fat: 153
Weight: -n/a-
BCAA's on the way to the gym.
8am: We hit the gym in Baltimore this morning. It was nice to try a different gym than our own, but we were missing a few needed machines. No Dip Machine and no Shrug Machine - which sucks, so we subbed out and did some other stuff for those two exercises.
Barbell Shoulder Press:
4x105 (-1 rep and 5lbs from last time. I started at 115lbs since I did 5x110 last time, but couldn't get it started. Really disappointing.)
7x90
10x80
Machine Shoulder Press:
12x120
7x130
6x130
Deads:
5x345 (PR)
5x300
Barbell Bench: (no dip machine, so we hit our bench again this week.)
2x180 (PR)
5x160
5x140
Barbell Shrug: (no shrug machine - used the smith. Difficult to gauge progression)
5x310
5x310
5x310
Chins:
10
6
5
-Same chins as last week - but a slightly greater range of motion. Feeling better about it too, I think I'll wait to add my dip belt until I can do 30 reps in any combo of sets.
NOON: Epic meal time. They fed us at the gig. I honestly have no idea how accurate this is, I guessed on calories in what I could find that was similar in myfitnesspal. I had 5 full dinners and 2 apple pie pieces. It was awesome, but I was so full I could barely breath for the whole first set of the show. Crazy uncomfortable, which makes me kind of think I ate more calories than I came up with here.
Each plate had a chicken breast/patty that was breaded with a little gravy. Country Fried style I think. About a cup of mashed potatoes and some veggies. Here's my best guess.
Calories: 2887 / Protein: 104 (seems low) / Carbs: 349 / Fat: 153
Sucking down some more Xtend before bed and getting some sleep. I might have very slightly tweaked my left lat/neck area on the deads. It was seriously heavy for me.
Nutrition: 2971 / Protein: 126 / Carbs: 349 / Fat: 153
Weight: -n/a-
BCAA's on the way to the gym.
8am: We hit the gym in Baltimore this morning. It was nice to try a different gym than our own, but we were missing a few needed machines. No Dip Machine and no Shrug Machine - which sucks, so we subbed out and did some other stuff for those two exercises.
Barbell Shoulder Press:
4x105 (-1 rep and 5lbs from last time. I started at 115lbs since I did 5x110 last time, but couldn't get it started. Really disappointing.)
7x90
10x80
Machine Shoulder Press:
12x120
7x130
6x130
Deads:
5x345 (PR)
5x300
Barbell Bench: (no dip machine, so we hit our bench again this week.)
2x180 (PR)
5x160
5x140
Barbell Shrug: (no shrug machine - used the smith. Difficult to gauge progression)
5x310
5x310
5x310
Chins:
10
6
5
-Same chins as last week - but a slightly greater range of motion. Feeling better about it too, I think I'll wait to add my dip belt until I can do 30 reps in any combo of sets.
NOON: Epic meal time. They fed us at the gig. I honestly have no idea how accurate this is, I guessed on calories in what I could find that was similar in myfitnesspal. I had 5 full dinners and 2 apple pie pieces. It was awesome, but I was so full I could barely breath for the whole first set of the show. Crazy uncomfortable, which makes me kind of think I ate more calories than I came up with here.
Each plate had a chicken breast/patty that was breaded with a little gravy. Country Fried style I think. About a cup of mashed potatoes and some veggies. Here's my best guess.
Calories: 2887 / Protein: 104 (seems low) / Carbs: 349 / Fat: 153
Sucking down some more Xtend before bed and getting some sleep. I might have very slightly tweaked my left lat/neck area on the deads. It was seriously heavy for me.
Monday, October 17, 2011
Day 47
Workout: 30min Elliptical, 30min Treadmill walking
Nutrition: 1754 / Protein: 133 / Carbs: 49 / Fat: 109
Weight: -n/a-
I thought it was wing night in the hotel the band always stays at in Baltimore ($5doz wings.) So I saved all my calories for this, however I was wrong...
6 scoops of Xtend BCAA's during the day and during my hour of fairly slow paced cardio.
7pm: 2 cookies my girlfriend made me after the gym. Man, they were seriously good. Then, I hit the bar. 16 deep fried wings and a Kit Kat Extra Crispy for desert.
Calories: 1628 / Protein: 101 / Carbs: 49 / Fat: 109
Simple day on tour, spent most of it chilling in the hotel room. I don't have cable tv at home, so I abuse the hotel cable when offered the chance.
Nutrition: 1754 / Protein: 133 / Carbs: 49 / Fat: 109
Weight: -n/a-
I thought it was wing night in the hotel the band always stays at in Baltimore ($5doz wings.) So I saved all my calories for this, however I was wrong...
6 scoops of Xtend BCAA's during the day and during my hour of fairly slow paced cardio.
7pm: 2 cookies my girlfriend made me after the gym. Man, they were seriously good. Then, I hit the bar. 16 deep fried wings and a Kit Kat Extra Crispy for desert.
Calories: 1628 / Protein: 101 / Carbs: 49 / Fat: 109
Simple day on tour, spent most of it chilling in the hotel room. I don't have cable tv at home, so I abuse the hotel cable when offered the chance.
Sunday, October 16, 2011
Day 46
Workout: RPT A
Nutrition: 3304 / Protein: 149 / Carbs: 448 / Fat: 95
Weight: -n/a-
CARB OUT!
I had some BCAA's this morning and then hit the gym. Solid workout - although from home instead of the gym, so I had to sub a couple moves, but I had a damn good looking lifting partner today! (Thanks Robyn!)
Noon: Nice RPT workout today - 2nd time through this and hit a few PR's.
Barbell Squat:
5x295 (PR)
5x260
8x230
Bench:
5x175 (PR)
7x155
9x135
Row:
5x195 (PR)
8x160
12x135
Leg Ext:
5x180 (PR)
5x180
8x135
DB Incline Bench:
12x60 - highest DB in my gym
12x50
12x40
DB Fly:
8x35
8x35
8x35
Overall solid and happy to be done with it and jam some food in my face during the Steeler game.
2pm: I had 8 delicious cookies in the car going to the gym that Robyn made for me. Man, good stuff. Then a whole large pizza.
Calories: 2080 / Protein: 58 / Carbs: 260 / Fat: 81
8pm: Subway driving from Pittsburgh to Baltimore for a gig. I had 2 turkey footlongs on wheat.
Calories: 1140 / Protein: 70 / Carbs: 148 / Fat: 14
Over all a good day - carb crazy, I do feel bloated (writing this the following day) but kept it to only 100 more calories than my target, so that's a win.
Nutrition: 3304 / Protein: 149 / Carbs: 448 / Fat: 95
Weight: -n/a-
CARB OUT!
I had some BCAA's this morning and then hit the gym. Solid workout - although from home instead of the gym, so I had to sub a couple moves, but I had a damn good looking lifting partner today! (Thanks Robyn!)
Noon: Nice RPT workout today - 2nd time through this and hit a few PR's.
Barbell Squat:
5x295 (PR)
5x260
8x230
Bench:
5x175 (PR)
7x155
9x135
Row:
5x195 (PR)
8x160
12x135
Leg Ext:
5x180 (PR)
5x180
8x135
DB Incline Bench:
12x60 - highest DB in my gym
12x50
12x40
DB Fly:
8x35
8x35
8x35
Overall solid and happy to be done with it and jam some food in my face during the Steeler game.
2pm: I had 8 delicious cookies in the car going to the gym that Robyn made for me. Man, good stuff. Then a whole large pizza.
Calories: 2080 / Protein: 58 / Carbs: 260 / Fat: 81
8pm: Subway driving from Pittsburgh to Baltimore for a gig. I had 2 turkey footlongs on wheat.
Calories: 1140 / Protein: 70 / Carbs: 148 / Fat: 14
Over all a good day - carb crazy, I do feel bloated (writing this the following day) but kept it to only 100 more calories than my target, so that's a win.
Saturday, October 15, 2011
Day 45
Workout: REST
Nutrition: 1752 / Protein: 236 / Carbs: 31 / Fat: 70
Weight: -n/a-
Super busy day today, working most of it - just the basics.
2pm: Meaty Omelet and Broccoli.
Calories: 756 / Protein: 53 / Carbs: 7 / Fat: 57
5pm: 3 scoop protein shake on the way to work. I had zero time to make real food.
Calories: 360 / Protein: 72 / Carbs: 9 / Fat: 3
7pm: At work and the client luckily fed us grilled chicken fillets. I had 5 and nothing else of the carby other options.
Caloires: 600 / Protein: 110 / Carbs: 10 / Fat: 10
Nutrition: 1752 / Protein: 236 / Carbs: 31 / Fat: 70
Weight: -n/a-
Super busy day today, working most of it - just the basics.
2pm: Meaty Omelet and Broccoli.
Calories: 756 / Protein: 53 / Carbs: 7 / Fat: 57
5pm: 3 scoop protein shake on the way to work. I had zero time to make real food.
Calories: 360 / Protein: 72 / Carbs: 9 / Fat: 3
7pm: At work and the client luckily fed us grilled chicken fillets. I had 5 and nothing else of the carby other options.
Caloires: 600 / Protein: 110 / Carbs: 10 / Fat: 10
Friday, October 14, 2011
Day 44
Workout: Walk 90 minutes
Nutrition: 1798 / Protein: 208 / Carbs: 19 / Fat: 67
Weight: -n/a-
I saved up all my calories during the day for a bachelor party in the evening. I was worried about going way over on a rest day, so I did a brisk 90 minute walk to burn a big deficit, that, as it turns out, I didn't need.
4pm: I had 5 Reece's Pieces on my walk and 2 shakers of Xtend during/before my walk.
Calories: 104 / Protein: 22 / Carbs: 3 / Fat: 1
6pm: We met up at the Capital Grill for our first stop. I had an enormous steak (24oz Porterhouse.) and a light beer. There were tons of sides on the table, but screw it. I'm not going to sabotage my goals and progress just to eat some Mac and Cheese or Mashed Potatoes on a rest day.
Calories: 1486 / Protein: 186 / Carbs: 5 / Fat: 66
8-11pm: I had 2 light beers the rest of the night. Pretty nice to be out with the guys having a good time, but not get sloppy drunk.
Calories: 208 / Protein: 0 / Carbs: 11 / Fat: 0
Good day. Feeling leaner and bigger every day. I can't wait to lift tomorrow!
Nutrition: 1798 / Protein: 208 / Carbs: 19 / Fat: 67
Weight: -n/a-
I saved up all my calories during the day for a bachelor party in the evening. I was worried about going way over on a rest day, so I did a brisk 90 minute walk to burn a big deficit, that, as it turns out, I didn't need.
4pm: I had 5 Reece's Pieces on my walk and 2 shakers of Xtend during/before my walk.
Calories: 104 / Protein: 22 / Carbs: 3 / Fat: 1
6pm: We met up at the Capital Grill for our first stop. I had an enormous steak (24oz Porterhouse.) and a light beer. There were tons of sides on the table, but screw it. I'm not going to sabotage my goals and progress just to eat some Mac and Cheese or Mashed Potatoes on a rest day.
Calories: 1486 / Protein: 186 / Carbs: 5 / Fat: 66
8-11pm: I had 2 light beers the rest of the night. Pretty nice to be out with the guys having a good time, but not get sloppy drunk.
Calories: 208 / Protein: 0 / Carbs: 11 / Fat: 0
Good day. Feeling leaner and bigger every day. I can't wait to lift tomorrow!
Thursday, October 13, 2011
Day 43
Day 43
Workout: RPT B
Nutrition: 3113 / Protein: 203 / Carbs: 197 / Fat: 157
Weight: 176.6
I had a sleepover last night and I'm working hard to not reveal how crazy I am to this girl yet, thus I put off my workout until she left tonight. Kind of weird timing, but close to an 8 hour window.
Noon: Meaty Omelet and Broccoli.
Calories: 755 / Protein: 53 / Carbs: 9 / Fat: 55
4pm: Cheese while watching a movie. Muenster cheese is so amazing, I kind of wish I could eat it every meal of my life. About half of the 12oz block we bought for the movie snack.
Calories: 700 / Protein: 49 / Carbs: 0 / Fat: 56
8pm: Hit the gym for a good workout. I started fully using RPT last workout "A" and this was my first "B" workout with it. I loved all of it.
Barbell Shoulder Press:
5x110 (PR)
8x95
10x80
Deads:
5x335 (PR)
5x295
Machine Shoulder Press:8x120
8x120
8x120 - I probably could have pushed a bit more on this - I will improve it next time.
Shrug:
12x310 (PR)
12x310
12x310
Dips:
10x35lbs (PR)
10x35
8x35
Chin:
10
6
4
5 (added additional set because I wasn't happy with set 3.)
Overall I was really happy with the workout, then went directly to Subway for a monster postworkout meal of 2 footlongs (meatball and turkey.) Honestly, I was super full, but it was, as always, super fun to put down that much food.
Calories: 1616 / Protein: 90 / Carbs: 188 / Fat: 46
The last meal also includes the BCAA's I drank while at the gym. I just ordered the Orange flavor of BCAA's Xtend from BB.com and hope it will be in Saturday, I'm running low (Again). Luckily it tastes great - it makes me not cringe so much about the price.
Workout: RPT B
Nutrition: 3113 / Protein: 203 / Carbs: 197 / Fat: 157
Weight: 176.6
I had a sleepover last night and I'm working hard to not reveal how crazy I am to this girl yet, thus I put off my workout until she left tonight. Kind of weird timing, but close to an 8 hour window.
Noon: Meaty Omelet and Broccoli.
Calories: 755 / Protein: 53 / Carbs: 9 / Fat: 55
4pm: Cheese while watching a movie. Muenster cheese is so amazing, I kind of wish I could eat it every meal of my life. About half of the 12oz block we bought for the movie snack.
Calories: 700 / Protein: 49 / Carbs: 0 / Fat: 56
8pm: Hit the gym for a good workout. I started fully using RPT last workout "A" and this was my first "B" workout with it. I loved all of it.
Barbell Shoulder Press:
5x110 (PR)
8x95
10x80
Deads:
5x335 (PR)
5x295
Machine Shoulder Press:8x120
8x120
8x120 - I probably could have pushed a bit more on this - I will improve it next time.
Shrug:
12x310 (PR)
12x310
12x310
Dips:
10x35lbs (PR)
10x35
8x35
Chin:
10
6
4
5 (added additional set because I wasn't happy with set 3.)
Overall I was really happy with the workout, then went directly to Subway for a monster postworkout meal of 2 footlongs (meatball and turkey.) Honestly, I was super full, but it was, as always, super fun to put down that much food.
Calories: 1616 / Protein: 90 / Carbs: 188 / Fat: 46
The last meal also includes the BCAA's I drank while at the gym. I just ordered the Orange flavor of BCAA's Xtend from BB.com and hope it will be in Saturday, I'm running low (Again). Luckily it tastes great - it makes me not cringe so much about the price.
Wednesday, October 12, 2011
Day 42
Workout: REST
Nutrition: 1683 / Protein: 141 / Carbs: 93 / Fat: 85
Weight: 178.6
Noon: Simple day - I was working during the day and just grabbed a Meaty Omelet around noon.
Calories: 726 / Protein: 51 / Carbs: 3 / Fat: 55
7pm: Date night and we hit Mad Mex. I just had 3 fish tacos and didn't eat the beans or rice. Really nice date and I managed to not look completely insane for the way I eat. Win.
Calories: 957 / Protein: 90 / Carbs: 90 / Fat: 30
Honestly - I don't really believe these numbers for the tacos, but it's what I saw on the data base and just went with it. I was probably well below my goal numbers today, but that's ok for a rest day.
Nutrition: 1683 / Protein: 141 / Carbs: 93 / Fat: 85
Weight: 178.6
Noon: Simple day - I was working during the day and just grabbed a Meaty Omelet around noon.
Calories: 726 / Protein: 51 / Carbs: 3 / Fat: 55
7pm: Date night and we hit Mad Mex. I just had 3 fish tacos and didn't eat the beans or rice. Really nice date and I managed to not look completely insane for the way I eat. Win.
Calories: 957 / Protein: 90 / Carbs: 90 / Fat: 30
Honestly - I don't really believe these numbers for the tacos, but it's what I saw on the data base and just went with it. I was probably well below my goal numbers today, but that's ok for a rest day.
Tuesday, October 11, 2011
Day 41
Workout: Upper Body Fuckarounditus in the Hotel Gym
Nutrition: Calories: 3103 / Protein: 290 / Carbs: 182 / Fat: 127
Weight: -n/a- Hotel
9am: BCAA's and hit the gym in the hotel for a workout. They had dumbbells up to 50lbs and a cable machine that didn't suck too much. My workout buddy is on tour with us, so we decided to do 2 different exercises per body part - upper only - no real way to do lower with such low weights.
DB Bench:
20x50lbs
15x50
12x50
DB Incline Fly:
8x35
8x35
8x35
Chins:
10 (PR)
5
5
Wide-Grip Lat Pull-Downs:
12x90
8x110
6x130
DB Shoulder Press:
10x50
9x50
8x50
Cable Internal Rotation:
8x45
8x45
12x50
DB Lying Triceps Ext:
5x40 (PR)
8x40 (PR)
8x40
Incline DB Curl:
7x35
7x35
5x35
Solid workout. I hate going off program - and actually this is the first time I have since starting SL5x5, but there was simply no option here unless we were going to drive far and pay for a day pass, when the hotel gym was right there. It was fun to mix it up, but the anal part of me still hates it.
There were a couple girls from the orchestra in the gym on the cardio machines, and no doubt it was fun to show off a bit.
11am: We hit our regular diner near the concert venue for these huge omelets we discovered. So amazing. Bacon, Ham, Sausage and Cheese Omelet, with 3 pancakes and sugar free syrup. Amazing breakfast.
Calories: 1189 / Protein: 73 / Carbs: 52 / Fat: 75
5pm: Stopped at a rest stop on the way home and had a personal pan pizza. Not very primal of me, but man, I really miss pizza and needed the carb burst on a lifting day. Also, 2 servings of BCAA's in the car between ending our show and dinner.
Calories: 924 / Protein: 59 / Carbs: 92 / Fat: 34
7:30pm Ended my 8 hour window with McDonalds feast while still on the road. The drive went from 4pm-midnight, I wanted to use every minute of my 8 hour feeding window. Small ice cream cone and 7 grilled chicken patties from McDonalds.
Calories: 990 / Protein: 158 / Carbs: 38 / Fat: 18
Overall a solid day. We're doing basically the same trip in 2 weeks, I'd like to save money and bring more food. Maybe shakes and junk - although I don't love it, but I'm pissing away a lot of my per dium just eating fast food, even the cheap stuff.
Nutrition: Calories: 3103 / Protein: 290 / Carbs: 182 / Fat: 127
Weight: -n/a- Hotel
9am: BCAA's and hit the gym in the hotel for a workout. They had dumbbells up to 50lbs and a cable machine that didn't suck too much. My workout buddy is on tour with us, so we decided to do 2 different exercises per body part - upper only - no real way to do lower with such low weights.
DB Bench:
20x50lbs
15x50
12x50
DB Incline Fly:
8x35
8x35
8x35
Chins:
10 (PR)
5
5
Wide-Grip Lat Pull-Downs:
12x90
8x110
6x130
DB Shoulder Press:
10x50
9x50
8x50
Cable Internal Rotation:
8x45
8x45
12x50
DB Lying Triceps Ext:
5x40 (PR)
8x40 (PR)
8x40
Incline DB Curl:
7x35
7x35
5x35
Solid workout. I hate going off program - and actually this is the first time I have since starting SL5x5, but there was simply no option here unless we were going to drive far and pay for a day pass, when the hotel gym was right there. It was fun to mix it up, but the anal part of me still hates it.
There were a couple girls from the orchestra in the gym on the cardio machines, and no doubt it was fun to show off a bit.
11am: We hit our regular diner near the concert venue for these huge omelets we discovered. So amazing. Bacon, Ham, Sausage and Cheese Omelet, with 3 pancakes and sugar free syrup. Amazing breakfast.
Calories: 1189 / Protein: 73 / Carbs: 52 / Fat: 75
5pm: Stopped at a rest stop on the way home and had a personal pan pizza. Not very primal of me, but man, I really miss pizza and needed the carb burst on a lifting day. Also, 2 servings of BCAA's in the car between ending our show and dinner.
Calories: 924 / Protein: 59 / Carbs: 92 / Fat: 34
7:30pm Ended my 8 hour window with McDonalds feast while still on the road. The drive went from 4pm-midnight, I wanted to use every minute of my 8 hour feeding window. Small ice cream cone and 7 grilled chicken patties from McDonalds.
Calories: 990 / Protein: 158 / Carbs: 38 / Fat: 18
Overall a solid day. We're doing basically the same trip in 2 weeks, I'd like to save money and bring more food. Maybe shakes and junk - although I don't love it, but I'm pissing away a lot of my per dium just eating fast food, even the cheap stuff.
Monday, October 10, 2011
Day 40
Workout: REST
Nutrition: Calories: 1848 / Protein: 242 / Carbs: 24 / Fat: 88
Weight: 179.6
I decided that I really wanted chicken wings at the hotel bar tonight, so I held out most of the day to kill them later.
9am: BCAA's in the car on the way to my gig. (2 servings)
3pm: BCAA's after our gig while in the car heading to the next city. (2 servings)
7pm: McDonalds 4 grilled chicken patties.
Cal: 480 / Protein: 88 / Carbs: 8 / Fat: 8
10pm: 2 dozen hot/medium wings which were freaking outstanding at the hotel bar with the band. Really great time. I do fully admit I kind of love the looks of disbelieve when they see me eat like this!
Cal: 1200 / Protein: 112 / Carbs: 16 / Fat: 80
Nothing really to report today. Long day on the road. 8am-noon driving, 2 hour gig, then back in the car until about 9pm driving to the next city. No workout as planned.
Nutrition: Calories: 1848 / Protein: 242 / Carbs: 24 / Fat: 88
Weight: 179.6
I decided that I really wanted chicken wings at the hotel bar tonight, so I held out most of the day to kill them later.
9am: BCAA's in the car on the way to my gig. (2 servings)
3pm: BCAA's after our gig while in the car heading to the next city. (2 servings)
7pm: McDonalds 4 grilled chicken patties.
Cal: 480 / Protein: 88 / Carbs: 8 / Fat: 8
10pm: 2 dozen hot/medium wings which were freaking outstanding at the hotel bar with the band. Really great time. I do fully admit I kind of love the looks of disbelieve when they see me eat like this!
Cal: 1200 / Protein: 112 / Carbs: 16 / Fat: 80
Nothing really to report today. Long day on the road. 8am-noon driving, 2 hour gig, then back in the car until about 9pm driving to the next city. No workout as planned.
Sunday, October 9, 2011
Day 39
Workout: StrongLifts A
Nutrition: Calories: 3160 / Protein: 242 / Carbs: 291 / Fat: 112
Weight: 176.6
10am: BCAA's on the way to church. I woke up really sore from the calf/forearm work I did 2 days ago. Already was worried about my workout.
1pm: Went to Eat 'n Park with friends for a Sunday feast. Meat lover's omelet, broccoli and 6 blueberry pancakes.
Calories: 1235 / Protein: 65 / Carbs: 102 / Fat: 61
2pm: Hit the gym for my workout. This was the first time in 16 weeks I dumped the 5x5 StrongLifts workout and went full out Reverse Pyramid Training. I LOVED IT.
Barbell Squats:
5x290
7x260
8x230 - very deep :)
Bench:
4x175 (PR)
5x160
6x145
Row:
5x190
6x170
8x150
DB Incline Bench:
8x65
10x55
12x45
Machine Fly: (Rest/Pause)
10x130
6x130
5x130
Push-Up (Super-set):
15/10/15
Full Range of Motion Lat Pull-Down: (Super-set)
15x50/10x50/10x50
4pm: Post workout feast during football! A whole hot wing pizza and cup of sweet potato fries.
Calories: 1162 / Protein: 44 / Carbs: 166 / Fat: 37
7pm: Had some whey waffles and a whey shake on the way to work. Pretty boring, but hit my macros.
Calories: 721 / Protein: 122 / Carbs: 23 / Fat: 14
I loved the lifting workout and really feel like I can push higher weights given I don't have to maintain that for 5 full sets. We'll see if it sparks my stalled lifts (bench/military press) so I can get over the hump. I'll continue to do basically A and B workouts since that's working so well.
Nutrition: Calories: 3160 / Protein: 242 / Carbs: 291 / Fat: 112
Weight: 176.6
10am: BCAA's on the way to church. I woke up really sore from the calf/forearm work I did 2 days ago. Already was worried about my workout.
1pm: Went to Eat 'n Park with friends for a Sunday feast. Meat lover's omelet, broccoli and 6 blueberry pancakes.
Calories: 1235 / Protein: 65 / Carbs: 102 / Fat: 61
2pm: Hit the gym for my workout. This was the first time in 16 weeks I dumped the 5x5 StrongLifts workout and went full out Reverse Pyramid Training. I LOVED IT.
Barbell Squats:
5x290
7x260
8x230 - very deep :)
Bench:
4x175 (PR)
5x160
6x145
Row:
5x190
6x170
8x150
DB Incline Bench:
8x65
10x55
12x45
Machine Fly: (Rest/Pause)
10x130
6x130
5x130
Push-Up (Super-set):
15/10/15
Full Range of Motion Lat Pull-Down: (Super-set)
15x50/10x50/10x50
4pm: Post workout feast during football! A whole hot wing pizza and cup of sweet potato fries.
Calories: 1162 / Protein: 44 / Carbs: 166 / Fat: 37
7pm: Had some whey waffles and a whey shake on the way to work. Pretty boring, but hit my macros.
Calories: 721 / Protein: 122 / Carbs: 23 / Fat: 14
I loved the lifting workout and really feel like I can push higher weights given I don't have to maintain that for 5 full sets. We'll see if it sparks my stalled lifts (bench/military press) so I can get over the hump. I'll continue to do basically A and B workouts since that's working so well.
Saturday, October 8, 2011
Day 38
Workout: REST
Nutrition: Calories: 1736 / Protein: 143 / Carbs: 92 / Fat: 86
Weight: -hotel- n/a
I started eating early today. We left the hotel at 7am and I downed some BCAA's first thing, but was dealing with a minor sore throat and a lot of irritation that we were already on the road again. I had a bag of pork rinds in the car and at them around 9am.
9am: Pork Rinds + Xtend. By 11am, we stopped for lunch and I was HUNGRY! The rest stop only had a Burger King, so I went with a double whopper, no bun on top of a huge garden salad. All together:
Calories: 1082 / Protein: 94 / Carbs: 21 / Fat: 69
4pm: We finally got back to Pittsburgh and I hit Burger King on the way home and had a small ice cream cone to coat my sore throat. Weak? Yeah. Good? OH HELLS YEAH.
Calories: 240 / Protein: 0 / Carbs: 29 / Fat: 13
7am: They fed us again at the gig. This time it was two grilled chicken patties and a small potato that seemed to have some cheese or butter or something. Total guess work on the calories here. There was a bit of sauce, but not much. 4-5 green beans as well.
Calories: 414 / Protein: 49 / Carbs: 42 / Fat: 4
It's the highest carbs I've had on a rest day, which I justified as I'm freaking wiped out from all this traveling and needed the potato for the energy boost. I've sucked down a crap load of coffee and pop in the past 2 days, and so happy to be in my computer chair, in my own house typing this. Tomorrow, I'll hit the gym for StrongLifts A and watch some football. Monday morning, we leave on tour again.
Feeling lean and motivated throughout the weekend until tonight, when I started to feel a slight bumming out coming on. Instead of take the old "Suck it up and work harder because you're fat" self talk motivation, I went with "You look really good, and with just a bit more work, can look better." motivation and it seemed to get me out of it. I need to keep an eye on it tomorrow to make sure I don't start to slip up. Dips in motivation always lead to a 3-4 day major binge which sets me back weeks!
I think I'm just very tired and haven't slept well at all in the past few days. I'm beat and going to bed now. I have some changes coming in my workouts, to utilize some Reverse Pyramid Training, but I'll write about that tomorrow.
Peace.
Nutrition: Calories: 1736 / Protein: 143 / Carbs: 92 / Fat: 86
Weight: -hotel- n/a
I started eating early today. We left the hotel at 7am and I downed some BCAA's first thing, but was dealing with a minor sore throat and a lot of irritation that we were already on the road again. I had a bag of pork rinds in the car and at them around 9am.
9am: Pork Rinds + Xtend. By 11am, we stopped for lunch and I was HUNGRY! The rest stop only had a Burger King, so I went with a double whopper, no bun on top of a huge garden salad. All together:
Calories: 1082 / Protein: 94 / Carbs: 21 / Fat: 69
4pm: We finally got back to Pittsburgh and I hit Burger King on the way home and had a small ice cream cone to coat my sore throat. Weak? Yeah. Good? OH HELLS YEAH.
Calories: 240 / Protein: 0 / Carbs: 29 / Fat: 13
7am: They fed us again at the gig. This time it was two grilled chicken patties and a small potato that seemed to have some cheese or butter or something. Total guess work on the calories here. There was a bit of sauce, but not much. 4-5 green beans as well.
Calories: 414 / Protein: 49 / Carbs: 42 / Fat: 4
It's the highest carbs I've had on a rest day, which I justified as I'm freaking wiped out from all this traveling and needed the potato for the energy boost. I've sucked down a crap load of coffee and pop in the past 2 days, and so happy to be in my computer chair, in my own house typing this. Tomorrow, I'll hit the gym for StrongLifts A and watch some football. Monday morning, we leave on tour again.
Feeling lean and motivated throughout the weekend until tonight, when I started to feel a slight bumming out coming on. Instead of take the old "Suck it up and work harder because you're fat" self talk motivation, I went with "You look really good, and with just a bit more work, can look better." motivation and it seemed to get me out of it. I need to keep an eye on it tomorrow to make sure I don't start to slip up. Dips in motivation always lead to a 3-4 day major binge which sets me back weeks!
I think I'm just very tired and haven't slept well at all in the past few days. I'm beat and going to bed now. I have some changes coming in my workouts, to utilize some Reverse Pyramid Training, but I'll write about that tomorrow.
Peace.
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