youre like a mix of Hercules and chef Boyardi

Thursday 7 August 2008

Speed squat, medium band 8-3 box + foam + 15 kg bumper
- metal viking suit straps down + belt -
9x2x70 + band tension

Speed DL reverse medium bands -4
8x1x165

Squatting Pullthrough
8x40
8x50
8x60
8x70

Pendley rows belt and straps
4x6x90

Abs on ball + DB
12x37.5
12x40
12x42.5

Ukranian DL
20x15
20x25

Brakefast (+15g whey)


PWO:



PWO meal

PWO meal 2:

Got the same as PWO meal, except no spinach or cucumber.

Night snack:

Extra WO Friday 8/8/08

Bench
5x50
3x70
1x90

-Inzer Xrage 44-
1x140 air
-chest-
1x165miss
1x160 decent but not impresive

Was tired today.

Tabata Front squat
8x6-8x40

Todays foods:

Brakefast (+15g whey)


Lunch:


PWO:



PWO meal (only 1 sandwich today, and only 30g carb + 30g prot)




PWO meal 2


2 of these


Night snack:

whats that night snack?

and can you elaborate on the ground meat bowls and spinach dishes you frequently make? Interesting cooking, looks good. I'm definitely making some pineapple chicken in the near future

brakefast
oatmeal + water + salt nuked 2 mins in microwave oven. 1 scoop prot powder + 1 cut apple. (I have now added nuts, I smash the nuts a little and throw them on after cooking with the apple and powder)

Lunch
Fresh salmon steaks, prepared as the wrapping told me to (10 minutes on the skin, 3 on the other side at low temp) throw a bellpepper on the pan with the salmon. Bottom of spinach and cucumber.

PWO:
shake: 60g carbs + 45g prot + a little creatine.
sandwich: random white bread(its wise to choose white bread for this, being PWO) + tomatoes + pinapple chicken (see my log for how the pineapple chicken came about)

PWO meal 1 + 2(cooked at the same time):
1-2 organic onions, 4 tomatoes, 450g ground chicken, 4-6 organic carrots, 1 organic avocado.

In the pan in this order: Onion, chicken, carrots, tomatoes, avocado.

For PWO meal 1 I get fresh spinach and cucumber under the hot stuff.

Night snack:
250g cottage cheese with spices

Note: I eat random fruits throughout the day, and random amounts of quality green tea. And lot of water obviously.

Oh that's cottage cheese. I thought it was some kind of custard or pudding.

Brakefast (+15g whey)


Lunch:


Lunch 2:
4 pieces of chicken random mixed cold salad

1 beer, 1 tiny bag of chips, 1 candy thing.

Meal 1




+ 1 light cult (energy drink) was way tired + lots of green tea

meal 2


Night snack:



And my grind/Olympics setup:



and do anyone know how to fix this screen:

Speed bench, 3 grips, 1 mini band under bench.
9x3x60 + band tension

DB low inc press
3x7x27,5

DB ext with rollback + super mini bands
3x10x12,5

Seated cable pulls
3x10x45

Lying cable rear/side delts
2x10x15

Machine shrugs
3x20x60

Hammer curls
2x10x15

Went a bit light today due to being wasted and having league meet saturday and regionals bench next saturday.

Got a massage, hope that'll save my body, so I can bench well in 6 days...

More pinaapple chicken

Monday 11 August 2008

ME DL standing on box semi sumo:

5x60
3x90
110
130
-belt-
150
160miss

Conventionel DL
170
180 PR! (396.8)
190miss

Front squat to high box, box + foam + 3 15 bumpers

8x60
3x8x80

Squatting Pulltroughs
8x65
8x75
8x85
8x95

Reverse Hypers

8x40
8x45
8x50
8x50

Abs: ball + db
3x12x47,5

Ukranian DL

20x40
20x50

Todays foods:
Brakefast (+15g whey)


Lunch + PWO set:


PWO meal: Beef instead of chicken today




PWO meal 2


Night snack:

A little golf today. Did two buckets at the driving range. Sliced a lot, have no clue why...

How do you make all your meals look the exact same everyday? Very impressed

When a meal is very close to the same as yesterday, I re-use pics...

wedneysday 13 August 2008

Squat medium band 8-3 box + foam + 15 kg, belt + half suit.



8x2x80 + band tension

Speed DL from box, bar on plates, medium band



6x1x70 + double band.

Bench
5x50
5x50
3x80

Lifting bench for the league team tomorrow, starting at around 160 or 165, going for 177,5 and a PR in second, whatever in third.

Not too happy about the shirt Im going to use, havent lifted enough in it, inzer Xrage, but the only one that fits anywhere near decent atm...

GL me!

No good lifts... crap...

Sunday 17 August 2008

Speed Bench mini band under bench
10x3x70 + band tension, varying grips

JM press ( http://www.youtube.com/watch?v=NxfzWbEKd6s ) (elbows too low today)
10x30, 40, 45, 50, 55

7 board bench (1 board is less than an inch, but dunno how much)
6x80, 100, 110, 115

Seated cable pulls V-handle
10x60, 65, 70

Lying rear/side cable cross
12x15
8x20
10x20

Shrugs machine
20x70, 85, 85

Biceps bench + cable
15x35
10x40
8x45 (a bit forced)

cooked 2.2 lbs chickien... Have been eating a bit too much delivery food lately

Good food porn. A spicy salsa is a quick way to add flavor to the side for the grilled meat +spinach meal template.

Why the machine shrugs and biceps (bench?) stuff

Cant do hammer curls forever, and isolation exercises in machines is ok for minor muscle groups.

I cant do shrugs with a barbell because I have very short arms and the shrug ROM is on top of my dick... Im not sure the "shrug machine" is a shrug machine, but it works the traps ok.

If it was a more generel why work traps and biceps, then the answer is that no muscles should be ignored, injuries and such...