Gym Day

Press 3x5 135. Yeah, I got them all again, like I promised myself I would before that last vicious set

Arnold Press 3x10 35

Lateral raise machine 3x10 70

Swiss ball crunches 4x25

11/6/12- 2470 cal 230g protein 68.5g fat

5 caps fish oil- 50 cal 0g protein 5g fat
Protein shake- 511 cal 87g protein 4g fat
2 slices ww bread- 180 cal 8g protein 2g fat
3 tbsp BBQ sauce- 75 cal 0g protein 0g fat
2 eggs- 140 cal. 12g protein 9g fat
2 egg whites- 32 cal. 7g protein 0g fat
1 slice colby jack- 80 cal 5g protein 7g fat
39g bacon- 173 cal 11g protein 15.5g fat
19.5oz chicken- 535 cal 107g protein 10g fat
375g pineapple- 200 cal 0g protein 0g fat

1976 cal 237g protein 52.5g fat

11/7/12- 2470 cal 230g protein 68.5g fat

5 caps fish oil- 50 cal 0g protein 5g fat
Protein shake- 511 cal 87g protein 4g fat
2 slices ww bread- 180 cal 8g protein 2g fat
3 tbsp BBQ sauce- 75 cal 0g protein 0g fat
2 eggs- 140 cal. 12g protein 9g fat
2 egg whites- 32 cal. 7g protein 0g fat
1 slice cheddar- 80 cal 5g protein 7g fat
48g bacon- 213 cal 13.5g protein 19g fat
19.8oz. Chicken- 543 cal 108.5g protein 10g fat
Can of green beans- 70 cal 0g protein 0g fat
1 Labatt Blue- 135 cal 0g protein 0g fat
1 shot cuervo- 98 cal 0g protein 0g fat
2 vodka soda limes- 152 cal 0g protein 0g fat

2279 cal 241g protein 56g fat

Gym Day

Bent over barbell rows 3x10 145

Seated cable row 3x10 120

1 neutral grip chinup. 1 pathetic dickless neutral grip chinup.

Flat bar curl 3x8 65

Alternate arm hammer curls 3x8 22.5

Still saddened by that solitary dickless chinup.

11/9/12- 2470 cal 230g protein 68.5g fat

51g bacon- 226 cal 14g protein 20g fat
5 caps fish oil- 50 cal 0g protein 5g fat
Protein shake- 511 cal 87g protein 4g fat
2 slices ww bread- 180 cal 8g protein 2g fat
2 eggs- 140 cal. 12g protein 9g fat
2 egg whites- 32 cal. 7g protein 0g fat
Giant White Turkey and provolone Jersey Mike’s- 1020 cal 76g protein 21g fat

2159 cal 204g protein 61g fat

Gym Day

Squats 3x5 275, feel like there were more good reps than bad reps here, and it did get a little heavy at the end

Single leg extensions 3x10 90

Swiss ball crunchs 4x25

Seated calf press 3x15 110

Hard work today

Gym Day

Incline Bench 3x8 135

Low cable crossovers 3x8 25

Pec Deck 3x10 130

Tricep Pressdowns 1x12 80 2x10 90

Cable tricep pulldowns 3x10 50

Gym Day

Press 3x5 135

Arnolds 3x8 40

Front raises 3x10 20

Planks 3x40

Gym Day

Bent over barbell rows 3x8 155

Underhand lat pulldowns 3x10 120

Seated cable rows 1x8 120 2x10 110

Incline seated dumbbell curls 2x10 1x8 25

Gym Day

Squats 2x5 275, racking the 2nd set I felt a tweak in my upper back, and adding that to the issue I have in my lower back (tweaked it in bed over weekend) made executive decision not to do 3rd set

Single leg extensions 3x10 90

Seated calf press 3x20 100

Gym Day

Incline Bench 3x8 145

Incline dumbbell press 3x10 40

Pec Deck 3x10 130

Seated Dip machine 1x10 100 2x10 120

Tricep overhead extension machine 3x10 80

Gym Day

Press 3x5 140 PR

Arnold Press 3x10 40

Dumbbell Shrugs 1x12 55 2x10 75

Front raises 3x10 25

Swiss ball crunches 4x25

Haven't done shrugs in like a million years. Certainly not since I started this log I don't believe. So expecting trap death tomorrow. Also, killed everything today. Went with my brother, showed him to press. Then I showed him how it's really done, ie what's really hood. Super pleased with today, I must admit looking at it now.

Weigh in Day

8/27- 234.5
9/27- 225
10/27- 219.5
11/27- 220.5

Yeah, this is definitely disappointing, but something to be expected. I have obviously not been keeping close records lately or been eating as well as I have to first two months of the diet. Also, Thanksgiving being a few days ago never helps. I could list a number of weak excuses but they all lie within myself. It is nobody's fault but mine, and I totally accept that.

Either way, we're going on as planned. Two week diet break, then get back into some kind of different diet I think. I think I'm going to try some sort of carb cycling diet, do something a little different than before. Also, during the diet break, I'm going to try not to get too crazy...though, I might get a little crazy.

Gym Day

Bent over barbell row 3x10 145

Underhand lat pulldowns 3x10 120

Seated cable row 3x10 110

Seated incline single arm curl 2x8 1x6 30

Standing raised cable curl 1x10 35 2x8 40

Gym Day

Squats 3x5 275

Single leg curls 1x12 50 2x10 70

Seated calf press 3x15 110

Swiss ball crunches 4x25

Gym Day

Incline Bench 2x8 1x6 155

Incline dumbbell press 3x10 45

Cable crossovers 3x10 50

Single arm supinated tricep extensions 3x10 30

Seated dip machine 3x15 90

Gym Day

Press 2x5 1x3 140

Shoulder press machine 3x10 90

Lateral raise machine 3x10 50

So vacation is over, and diet break is totally over. I was a real pig bitch during the break, and my eating was totally out of control like a teen on Maury. It's disgusting. Anyway, I have a new diet that I'm going to try starting today for the next two months. It's a carb cycling diet that I'm taking the parameters from a T-nation article but it will be modified. Essentially, two days a week I will eat little to no carbs, and then on the third day I will eat a high amount of carbs with very low fat. I'm hoping to do this for two months, but if it goes really poorly or I feel terribly, then I will switch it up. Also, I will not be weighing all my food and recording everything like a psycho for this particular diet, though if things are going super terribly, then I will change that too.

Gym Day

Underhanded lat pulldowns 3x10 130

T-bar row 3x8 70. This had my back killing. Interested to see if there are hot DOMS tomorrow.

Flat bar curl 3x8 60

Kneeling raised cable curls 1x8 2x10 30

40 minute run, first time in a while.

Gym Day

Bench 3x5 195

Incline dumbbell press 3x10 45

Pec Deck 3x10 130

Seated dip 3x10 165

Overhead Tricep extension 3x10 60

Gym Day

Squats 2x5 1x3 285. Should have gotten all five, but form felt crappy, so dicklessly I bailed.

Single leg extensions 3x10 90

Seated calf press 1x20 2x15 90

Gym Day

Press 3x5 140 Not PR, tied PR, thought it was, but wasn't. Lame.

Arnold Press 1x10 1x8 1x10 40

Lateral raises 3x8 22.5

Swiss ball crunches 4x25

Gym Day

Underhand lat pulldowns 3x10 130

Seated cable row 3x10 130

T bar row 3x8 70

Seated incline dumbbell curls 2x10 1x7 25

Kneeling raised cable curls 1x10 40 2x8 50

Gym Day

Bench 3x5 205. Pretty sweet

Pec Deck 3x10 145

Hammer strength iso-lateral incline 3x10 45

Tricep pressdown 3x10 100