Current Nutritional Plan
I have made various modifications to my meal plan over the last 5 weeks, but this is what i’m currently following for this week
5:00am waffles made from liquid eggwhites, oatmeal, oat bran, Fage Greek Yogurt, cooked sweet potatoes, natural peanut butter + cinnamon
1 cups liquid eggwhites, .33 cups oats, .25 cups oat bran, .5 cup Fage, 5 oz sweet potato, 5g natty PB) 2 Scivation EFA, 2 Primaforce CLA, 1 Scivation Sesamin
8:15am 5oz chicken breast (perdue fit&easy skinless boneless breast baked), 5oz broccoli, 1 tspn organic flax oil, .5 cup Quinoa (also added spicy brown mustard and hot sauce) 2 Scivation EFA, 2 Primaforce CLA, 1 Scivation Sesamin
11am 5oz chicken breast (perdue fit&easy skinless boneless breast baked), 5oz broccoli, 1 tspn organic flax oil, .5 cup Quinoa (also added spicy brown mustard and hot sauce)
1:30/2pm (preworkout meal) 7oz grass fed London Broil or shoulder steak, 1.5 cups Brown Rice, 45g salsa, red hot, 2 Scivation EFA, 1 Primaforce CLA, 1 Scivation Sesamin
5pm (post-workout shake) 50g weighed Scivation Whey, 1 cup oats, 1/2 cup blueberries
6:30pm 3oz chicken, 3oz broccoli (this meal is just to hold me over until my last meal before bed)
9pm 2 whole eggs (Kroger Private Selection Christopher Natural w/ 660mg Omega 3′s per egg), 1 cup eggwhites1
Totals
Protein: 319g
Carbs: 232g
Fiber: 38g
Fat: 62g
Calories: 2765
I fluctuate carbohydrate intake as necessary
5/30 Monday Leg Workout
Leg Press
2plx15,4plx15,6plx15,8plx15,10plx15,12plx15,14plx15
drop set: 16plx10>12plx8>8plx10>4plx16
superset w/
Standing Calf Raises on Bear
4plx15,6plx15,8plx15,15,15,15,15,15
Hack Squats
2plx15,4plx15,6plx15,8plx10
drop set: 8plx10>6plx5>4plx6
superset w/
Seated Calf Raises
3plx15,15,15,15,15
Prone Leg Curl
190×8,175×9,175×8 drop set: 160×8>130×6>100×6
superset w/
Leg Ext
250×15,250×12,250×10 drop set: 250×10>190×6>130×6
Calf Raises on BM Leg Press Machine
400×10,10,10
Bear Squat
6plx15,8plx15,10plx15
Hyperextension
20,20,20
Hill Sprints on Front Yard
10
New Workout Split + last 2 days
So yesterday we started a new workout split
Sunday: Shoulders, Triceps & Biceps
Monday: Quads, Hamstrings, Calves
Tuesday: Back, Traps, Rear Delt
Wednesday: off
Thursday: Chest, Triceps & Biceps
Friday: Lower Back + Upper/Mid Back, Hamstrings, Glutes, Forearms
Saturday: off
Sunday 5/29 workout
Seated Mil Barbell Press
Overhead D-Bell Press
Incline sit-ups
Lateral Cable Raises
Tricep pushdown superset w/ reverse pushdown
HS Shoulder Press
Alt D-Bell Curls
Leg Raise/Pikes on incline
Reverse Pec Deck
D-Bell skull crusher superset w/ bench dips
front raises superset w/ upright rows
cable curls
5/27 Friday Workout Lower Back, Hamstrings, Glutes, Calves, Forearms
Unilateral H_Squat
2plx20,4plx15,6plx15,8plx7,6plx12
superset w/
HS Horizontal Calf Raise
6plx15,8plx15,10plx12,12plx5, 12plx4,10plx8,8plx12,6plx20
SLDL
135×15,225×15,315×15,365×10,315×10,225×30
Barbell Step-ups
154×6,6,6
T-Bar Rows
3plx15,4plx15,5plx12,5plx10
superset w/
Reverse Hypers
140×15,210×15,280×10,280×10
superset w/
Seated CR
3plx15,4plx10,4plx8,4plx10
Standing Leg Curl
95×8,8
superset w/
Hyperextension w/ Barbell
8,7
HS One Arm Low Row
3plx20,4plx15,4plx15
captains of crush grippers
10 Hill Sprints
5/26 Thursday Chest &Arms
Incline SM Press
135×15,225×10,295×5,225×20,225×14
EZ Bar Curls
110×16,11,10
Incline D-Bell Press slow 6 second descents
100′sx6,5,5
Decline Skull Crushers
100×15,12,10
Hammer Cable Curls
160×10,200×6,200×5,160×10
Cable Flys
100×18,14,12
Tricep Pushdown
100×20,15,14
Dips
24,19,16
Precor Preacher Curl
130×10,145×5,115×10
right shoulder is definitely limiting me on my chest movements
5/24 Legs
Abductor
140×15,190×15,190×15
Adductor
210×15,250×15,250×15
Squats
warm-ups: 135×10,135×10,225×10,225×5,315×5,365×1
354×13,385×8,405×5,365×7,315×12,315×10,225×20
my squats were pathetically weak, which I attribute to my hips likely being out of alignment…time to order the inversion table
Prone Leg Curl
175×12,205×5,190×7,175×8,160×8
Calf Raises on Bear Squat
6plx15,8plx11,10plx8,10plx8,8plx10,8plx10
Leg Ext
160×10,250×15,250×12,250×12
10 Hill Sprints
5/23 Shoulders & Back Workout
Close Grip Pull Downs
160×12,190×12,240×12,260×8,260×7,260×6,220×12
Overhead D-Bell Press (not very strong…right shoulder has been giving me issues)
45′sx10,60′sx10.80′sx5,100′sx10,110′sx3 + neg, 100′sx6, 65′sx17 (this was my poorest performance on shoulder press in quite some time)
HS DY Row
6platesx15, 8plx7,8plx6,6plx16
Precor Lateral Raise
100×10,130×12,160×5,145×6,115×12
WG Pronated Seated Cable Row
240×12,270×10,300×7,240×12
Precor Shoulder Press
stack x 25
WG Pronated Pull-ups
8,7,7 (shoulder issues again)
Cable Upright Rows w/ rope
120×15,160×10,160×10
Cable Back Squeeze (a video will be easier than explaining this one)
160×10,7,7,
Hanging Leg Raises
12,12
tricep rope pushdown
75×15,15
Front Raises
35′sx15,40×10,45′sx10
Incline sit-ups
20,20,20
Been hitting am cardio about 4 days a week + lawn mowing and yardwork
weight this morning was at 215 lbs
5/20 workout
Trap Bar Deads
135×10,225×10,315×5,405×5,495×5,565×10,565×3,515×5
SLDL
225×15,15
HS Calf Raise
6plx15,8plx15,10plx10,10plx8,10plx8
superset w/
HS Hi Row
6plx12,8plx12,8plx8,8plx8, 8plx8
York Squat Machine (modified hack squat)
2plx10,4plx10,4plx10,4plx10
superset w/
neutral grip pull-ups
14,8,7
Leg Ext
160×20,205×20,220×20
superset w/
130×15,145×10,145×10
and
Calf Raises on Precor Leg Press Machine
310×15,355×10,355×10
captains of crush grippers
5/19 Chest, Triceps & Biceps
HS Incline (goal of 75 rep min with given weight)
3 warm-ups, 3 plates per side x 25, 12, 8,8,8,8,7,6
Alt. D-Bell Curls
75′sx6,75′sx4,65′sx7,50′sx12
D-Bell Flys on Ball
65′sx20,15,15
Precor Preacher Curl Machine
130×10,160×5,145×6,130×6
Dips
30,20,16
tricep pushdown w/ circular attachment
100×12,120×5,100×10
Cable Flys
100×20,12
One Arm Reverse Tricep Ext
70×15,80×10,80×10
Tricep Rope Pushdown
75×16,10
Muscle & Strength Video Series
http://www.muscleandstrength.com/forum/video-thread/56957-new-video-series-coming-m-s-soon.html
5/17 Tuesday Leg Workout
Abductor
120×20,160×15,190×15,190×15
superset w/
Adductor
180×20,220×15,250×15,250×15
Giant Sets:
Front Squats on York: 2plx10,4plx106plx10,8plx2,10plx15,10plx10,8plx12
Bear Squats:2plx10,4plx10,6plx10,10plx2,12plx?,12plx8,10plx10
Leg Press: 2plx10,4plx10,6plx10,10plx2,12plx?,12plx6,10plx10
Standing Calf Raises on Bear
8plx12,10plx10,10plx8,10plx7,8plx10
Prone Leg Curl
190×11,205×6,190×7 drop:175×9>145×6>115×6
superset w/
Calf Raises on Precor Leg Press Machine
355×12,370×10,385×10,400×8
Leg Extension w/ negative resistance
250×15 + 5 w/ negative resistance, 250×12 + 5 w/ negative resistance
Walking Lunges
135 x 3 sets
Hypextension w/ barbell across back
3 sets x 10 reps
Seated Calf Raises
3plx20,4plx104plx10
Stairs w/ 140 lb vest
5,5
Monday 5/16 Shoulders & Back
(picture is from 2009 Worlds’ prep)
25 minutes AM cardio at home before work
afternoon
Wide Grip Lat Pull Down
160×15,200×12,240×10,280×12,280×8,260×12,240×12
Cable Crunches
100×20,120×12
Seated Lateral D-Bell Raises
30′sx15,40′sx15,50′sx10’50′sx8,40′sx15,30′sx20,20’3×30
Barbell Rows
135×10,225×10,295×10,295×8,255×16
SM Mil. Press
135×10,225×20,225×11,225×8
Wide Grip Pronated Pull-ups
12,8,7
Underhand Seated Cable Rows
220×12,250×10,250×10,220×10
Precor Lateral Raise
100×15,130×8,100×12
Precor Lat Pull Down
220×8,6
Tricep Rope Pushdown supereset w/ captains of crush grippers
75×15,15,15
Alt. D-Bells Curls superset w/ incline sit-ups (20,20) and C o C grippers
50′sx12,8
5/13 workout
After having some lower back issues earlier in the week + several hours of yardwork over the last couple days, I kept the SLDLs light today.
I attached numerous pictures of my property so that you can get an idea of the amount of work that had to be done on a weekly basis for upkeep. I don’t sit at a desk all week, i’m not a pencil pusher or a lab rat and I don’t fire hire people to do work I can do myself! I maintain this property, still work a full schedule at work and then I get it done when I go into the gym to train!
SLDL
135×10,135×15,225×15,225×15,225×15,225×15,225×15
superset w/ captains of crush grippers (drop sets using #1, 1.5 and 2…the #2 is rated at 195 lbs)
http://www.captainsofcrushgrippers.com/
Standing Calf Raises on bear Squat
6platesx15, 8plx12,10plx8,10plx7,8plx9, 6plx12
superset w/
Neutral grip pull-ups
12,10,10,8
Cable Kickbacks (glutes)
140×12,180×10,200×8
Close Grip Pull Downs
180×15,220×8,220×8,180×15
Unilateral Standing Leg Curl
85×10,95×10,95×10
superset w/ wrist curler (20,30,40 lbs)
Seated Calf Raises
3plates x15,15,15
superset w/
HS Calf Raise
6plates x 12, 8pl x12, 8plx12
+ captains of crush grippers
5/12 Chest & Arms
This morning I performed 20 minutes of cardio at the gym + abs/core, rotator cuff exercises followed by 2 lawn mowing session (in between clients ) to finish off my yard (1.5 acres…the entire lot is a hill)
Afternoon Chest & Arm workout
Incline D-Bell Press
40′sx10,60′sx10,80′sx10,100′sx10,120′sx8 (not particularly strong), 120′sx5, 100′sx10,100′sx8
drop set: 100′sx8>75′sx4>50′sx8
Cable Curls
Stack x12, stack + 25 x 10, stack + 50 x 4, stack x 12
Cable FLys
120×14,120×10,120×6,100×14
Alt. D-Bell Curls
65′sx8, 65′sx6
drop: 60′sx6>45′sx4>30′sx5
HS Incline (8 second negatives)
3plates per side x 6,5,5
Tricep Rope Pushdown
75×15,85×12,100×6,75×15,60×20
Pec Deck
250×11,7
D-Bell Skull Crushers
30′sx15,10,10
my right shoulder is still giving me issues as a result of the accident I had on the smith machine several months ago. My chest & arm workout is most affected by it…I am limited on certain movements. Hopefully the acupuncture and massage therapy do the trick
5/10 Leg Workout
Adductor: 180×15,220×15,250×15,250×15
superset w/
Abductor: 120×20,160×16,190×15,190×15
Squats
135×10,135×10,225×10,225×10,315×15,315×15,315×15,225×20
(ok, I know looking at these numbers you’re probably thinking that i’m a giant p*ssy! i’d probably think the same thing. My lower back has given me issues for the last several days…tight as hell. I’ve been doing numerous things to alleviate it, such as inversion. Going into the workout I knew I wasn’t going to set any records, so I just pushed myself with volume, reps and pace and did what I could. I still had a great workout, despite my pathetic squat numbers)
HS Horizontal Calf Raise
6platesx15, 8platesx15,,10platesx8,10platesx8, 8plates x11, 6platesx20
Leg Press
4plx15,8plx20,12plx15,8plx30
Bear Squat
8plx20,10plx15,8plx20
Standing CR
8platesx10,10,10,10
Seated Leg Curl
235×15,265×10,295×7,220×16
Hyperextension
20,20
Leg Extension
250×16,11
I’ve been getting therapy to get my body back in working order. Had 2 deep tissue massages last week (thursday and saturday) and getting acupuncture this week (last night and this friday). This should enable me to be optimal!
Nutrition for Monday 5/9/11
4:30am 1 scoop (30g) scivation whey (=22g protein)
25 min cardio
5:30am waffles made from liquid eggwhites, oatmeal, oat bran, Fage Greek Yogurt, cooked sweet potatoes, natural peanut butter + cinnamon (I made 5 days worth of batter and cooked all of them ahead of time (the total amounts for 5 days worth of waffles:4 cups liquid eggwhites, 1.25 cups oats, 1.25 cups oat bran, 1.5 cups Fage, 20 oz sweet potato, 70g natty PB)
8:15am 5oz chicken breast (perdue fit&easy skinless boneless breast baked), 5oz broccoli, .5 tablespoon flax oil, 4oz sweet potato (also added spicy brown mustard and hot sauce)
11am 5oz chicken breast (perdue fit&easy skinless boneless breast baked), 6oz asparagus, 10g coconut oil, hot sauce
1:30pm (preworkout meal) 8oz grass fed London Broil, 8oz red potatoes, 4oz broccoli
5pm (post-workout shake) 2 scoops (60g weighed) Scivation Whey, 1 cup oats, 1/2 cup blueberries
5:30pm Nature’s Valley Granola Bars (1 pack of 2)
6:15pm 4oz chicken, 1/2 cup black beans, 30g salsa
9pm 2 whole eggs (Kroger Private Selection Christopher Natural w/ 660mg Omega 3′s per egg), 1 cup eggwhites, spinach, 30g salsa
Totals
Protein: 364g
Carbs: 258g
Fiber: 50g
Fat: 79g
Calories: 3199
5/9/11 Shoulders & Back
25 min cardio at 4:30am + rotator cuff exercises
3pm workout
Medium Grip Pull Down
160×10,220×10,260×10,280×10,300×10,280×10,260×10,240×10
Lateral Cable Raises (precor FTS machine)
30×15,40×23,50×8,50×6,40×12
Underhand Pull-ups
15,10,8
Overhead D-Bell Press
2 warm-ups w/ 55′s and 75′s…100′sx10,6,5 (pathetic)
Incline sit-ups w/ twists
2 x 20
Wide Grip Pronated Seated Cable Row
240×15,270×10,300×6,250×10
HS Shoulder Press
2 plates each side x 26
HS DY Row
3plates each sidex12, 4plates each sidex5, 3plates each sidex12
Shrugs w/ concrete filled tanks (about 220 lbs each )
10,8
Cable Rows: 120×10,150×12,180×8
superset w/
Cable Front Raises: 70×10,80×10,80×10
Precor Lat Pull Down machine
220×10,7
Cable Crunches
120×16,140×10
