Bench 1/31/11

Bench: 135x8, 185x6, 225x5, 245x5, 260x5, 300x1
Superset 1: DB Bench + Rows
100sx3x8 for both movements
Superset 2: W-Bar Pressdowns and rope hammer curls
Pressdowns: 65x3x10
Hammercurls: 50x3x10


First day of diet, everything is good so far.

1/25/11 Squat

Squat: 135x10, 185x6, 225x5, 275x5, (add belt) 315x5, 335x5
Full clean: 95x5, 135x5
Clean and jerk: 185x1
Hamstring Curls: 35x8, 45x2x8
Barbell swings: 95x3x8


Did the cleans because the hack squat machine at this gym is gay.

1/24/11 Bench

Bench: 95x10, 135x10, 185x6, 225x5, 245x5, 255x5, 275x3, 275x3, 300x1
Super set 1
DB Bench: 100sx7, 100sx7, 100sx7
DB Rows: 100sx7, 100sx7, 100sx7
Superset 2
W-Bar Pushdowns: 50x10, 65x10, 80x10
W-Bar Curls: 50x10, 65x10, 65x10

good day, lifting heavy on bench felt a little weird, considering i havent done it in a month.. The weight felt really heavy but as far as lifting it, it wasn't that.

best part

NO HEADACHE

Planned diet + workout plan for cut

Monday: 3x5  Bench + DB bench SS with DB rows, tri pushdowns SS with forearm movement
Tuesday: 3x5 Heavy Squat + hack squat + leg curls +abs
Thursday: Heavy Singles bench + CGBP, dips, Pushdowns SS with curls
Friday: 3x3 deadlift + Rows + abs



2 High carb days, two medium carb, three low carb
Monday: 272g protein, 168g carbs, 66g fat 2354 cals
Breakfast
Bowl of cereal
420 cals
20g protein
4g fat
66g carb
Lunch
Two Chickens
220 cals, 2g fat, 46g protein
Green beans: 60 cals, 12g carb,2g protein
4 hard boiled eggs
280 cals
18g fat
24g protein
4g carb
Snack
2 cans of tuna
PWO
Protein Shake
300 cals
50g protein
6g fat
Dinner
2 Turkey Burgers on buns
(burgers 400 cals 20g fat, 56g protein)  2 slices of cheese 90 cals, 5g fat, 4g carbs, 8g protein
420 cals 6g fat 70g carb 20g protein
Green beans: 60 cals, 12g carb,2g protein
////////////////////////////////////////////////////////
Tuesday: 220 carbs, 251 protein, 43g fat 2271
Breakfast
Bowl of cereal
420 cals
20g protein
4g fat
66g carb
Bagel
300 cal
1.5 g fat
60g carb
10g protein
Lunch
Two Chickens
220 cals, 2g fat, 46g protein
Green beans: 60 cals, 12g carb,2g protein
Snack
Two cans of tuna
PWO
Protein Shake
300 cals
50g protein
6g fat
Dinner
2 Turkey Burgers on buns
(burgers 400 cals 20g fat, 56g protein)
420 cals 6g fat 70g carb 20g protein
Green beans: 60 cals, 12g carb,2g protein
////////////////////////////////////////////////////
Wednesday: 239g protein, 98g carbs, 87g fat 2233 cals
Breakfast
Bowl of cereal
420 cals
20g protein
4g fat
66g carb
Lunch:
Two Chickens
220 cals, 2g fat, 49g protein
Green beans: 60 cals, 12g carb,2g protein
4 hard boiled eggs
280 cals
18g fat
24g protein
4g carb
Snack
Two cans of tuna
PWO:
Protein Shake
300 cals
50g protein
6g fat
Dinner
(burgers 600 cals 30g fat, 84g protein) + 2 slices of cheese 90 cals, 5g fat, 4g carbs, 8g protein
Green beans: 60 cals, 12g carb,2g protein
30 ML Olive oil 28g fat
//////////////////////////////////////////////////////////////

Thursday: 250g protein, 168g carbs, 66g fat 2333 cals

Breakfast

Bowl of cereal

420 cals

20g protein

4g fat

66g carb

Lunch

Two Chickens

220 cals, 2g fat, 46g protein

Green beans: 60 cals, 12g carb,2g protein

4 hard boiled eggs

280 cals

18g fat

24g protein

4g carb

Snack

2 cans of tuna

PWO

Protein Shake

300 cals

50g protein

6g fat

Dinner

2 Turkey Burgers on buns

(burgers 400 cals 20g fat, 56g protein)  2 slices of cheese 90 cals, 5g fat, 4g carbs, 8g protein

420 cals 6g fat 70g carb 20g protein

Green beans: 60 cals, 12g carb,2g protein

/////////////////////////////////////////////////////
Friday: 220 carbs, 251 protein, 43g fat 2271
Breakfast
Bowl of cereal
420 cals
20g protein
4g fat
66g carb
Bagel
300 cal
1.5 g fat
60g carb
10g protein
Lunch
Two Chickens
220 cals, 2g fat, 46g protein
Green beans: 60 cals, 12g carb,2g protein
Snack
Two cans of tuna
PWO
Protein Shake
300 cals
50g protein
6g fat
Dinner
2 Turkey Burgers on buns
(burgers 400 cals 20g fat, 56g protein)
buns = 420 cals 6g fat 70g carb 20g protein
Green beans: 60 cals, 12g carb,2g protein
//////////////////////////////////////////////////////////
Saturday: 284g protein, 98g carbs, 92g fat 2333 cals

Breakfast

Bowl of cereal

420 cals

20g protein

4g fat

66g carb

Lunch:

Two Chickens

220 cals, 2g fat, 49g protein

Green beans: 60 cals, 12g carb,2g protein

4 hard boiled eggs

280 cals

18g fat

24g protein

4g carb

Snack

Two cans of tuna

PWO:

Protein Shake

300 cals

50g protein

6g fat

Dinner

(3 turkey burgers burgers 600 cals 30g fat, 84g protein) + 2 slices of cheese 90 cals, 5g fat, 4g carbs, 8g protein

Green beans: 60 cals, 12g carb,2g protein

30 ML Olive oil 28g fat

//////////////////////////////////////////////////////////
Sunday:284g protein, 98g carbs, 92g fat 2333 cals
Breakfast
Bowl of cereal
420 cals
20g protein
4g fat
66g carb
Lunch:
Two Chickens
220 cals, 2g fat, 49g protein
Green beans: 60 cals, 12g carb,2g protein
4 hard boiled eggs
280 cals
18g fat
24g protein
4g carb
Snack
Two cans of tuna
PWO:
Protein Shake
300 cals
50g protein
6g fat
Dinner
(3 turkey burgers burgers 600 cals 30g fat, 84g protein) + 2 slices of cheese 90 cals, 5g fat, 4g carbs, 8g protein
Green beans: 60 cals, 12g carb,2g protein
30 ML Olive oil 28g fat

Exertion headaches getting better.

Did some light bench with only the headache hinting at coming back:

135x8, 185x3x8, 195x8, 215x8, 225x5

Hoping to fully resume training tuesday or so.

See my latest video for why I hate north dakota.

I mean I really HATE the snow, the ice, the sheer coldness of it all. Every down south just LOVES snow because they are lucky to get one day of snow a year, but try living it for 8 months out of the year. I'll be back in Texas in two weeks hopefully.

Anyways, training is going to be on hold for a week, I came down with something, that and I got an exertion headache from doing 20 rep squats and that keeps coming back, so rest time!