1/31/21
Actually got 8 hours of sleep for the first time in 6 months. Feel great.
It is snowing when i wake up and they are calling for up to 12 inches.
8am - Make my microwavable egg mixture - half cup of egg whites , two hole jumbo eggs , peppers and onions , spoonful of cottage cheese and a little bit of shredded cheese
Bagel with peanut butter
10am - Get to the gym
- Cardio and back day , accessories biceps
-30 minutes of cardio on tread mill to warm up
-lat pull downs
-2 warm up sets
-5 working sets of moderate weight at 12 reps
-cable machine lat pull down in between sets of the lat pull down
-bent over barbell rows
-1 warm up set
-4 sets of 8 at heavy weight (slow focused and controlled trying to really squeeze at the top
-reverse cable crossovers for upper back done between each set of rows
11am - Gatorade
- Single arm rows
-4 sets of 8 heavy weight
- sitting cable machine rows , high reps with slow controlled contractions
4 sets of 20 with last set being a burn out
- Straight leg deadlifts
- 3 sets of light weight at 20 reps
-BICEPs - single arm bicep curls
1 warm up set - then moving up 5lbs after 8 reps until i cannot complete a proper curl then drop to half the weight and do as many as possible
-CARDIO-
-One hour on treadmill
1pm - 50g protein shake and a pear
430- Chicken breast and sweet potato
8pm - Chicken breast mixed with a salad , just enough dressing to taste it , croutons
930pm - one finger of bourbon then i fell asleep.
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2/1/21
Pinned again this morning , wanted to do it yesterday before bed but i fell asleep early
100mg-testp
DHB 150mg NPP
i split it into two separate shots and hit both my quads
Woke up to a good amount of snow , work was closed and it wasnt my turn to be on call so i had a whole day off.
Was really looking forward to going to the gym, they decided to open later possibly but they finally decided they were not opening at all. Was upset about that. I found a 24/7 gym but you have to join in person , i plan on joining the next day they are staffed so i can go to the gym whenever i want and my main one is not open.
I dislike have too much free time. I ran out of things to do pretty quickly around the house.
8am - Drank a protein shake , then went back to sleep for a few hours
11am- Chicken breast and ate some raw broccoli and cauliflower
3pm - Half a chicken breast , rice cake with peanut butter and a protein bar
5pm- Was really craving carbs , i ate a few texas toast croutons and half a protein bar
8pm - Chicken breast and sweet potato
1am- woke up starving and my dumbass ate 2 rice cakes with peanut butter and nutella
I forgot to mention but i also drink anywhere from a gallon to two gallons of water daily.
2/2/21
Another snow day
My main gym was open today
slept in for awhile woke up at 9am
9am - Bowl of apple cinnamon cheerios with 50g of snickerdoodle protein and almond milk
1030- Gym
1030 to 1100 - cardio warm up
It was chest, shoulder and tri's day- ill up date workout later , left my log book in my truck
12pm - gatorade and half a protein bar halfway through workout , When i have unlimited time to work out i go all out for awhile
2pm - chicken breast and half a bagel with peanut butter
5pm - protein shake and 5 multigrain crackers with hummus and some broccoli and cauliflower
8pm - Chicken breast and sweet potato
A update to the 2/2 chest workout , it usually stays pretty close to the same routine every time. Ill do one heavy low rep day , hit it pretty hard then the next chest day will be light weight more reps and ill add incline dumbbell into the routine.
2/3/21
Work day.
Gym leg day.
430am - half hour on the stair stepper
500am - Squats
-warm up set 20 reps
- 6 sets of 225x8 , slow and controlled (my back is fucked up so i very rarely go over 315 in squats and deadlifts)
- Leg raises , calf raises in between rest sets
-warm up
-4 sets of 20 at moderate weight
-body weight calf raises between sets
545am - My eggs mixture , this has been my morning meal every morning (except saturdays) for the last 3 months
- a Pear (will start using fruits as my main carb source on 80% of my meals)
9am - 2 protein bars
1230 - Chicken breast with some sugarfree barbecue sauce
-handfull of green grapes
-one serving of honey roasted nuts
4pm - Chicken breast and a half of a muffin
745pm - chicken breast and sweet potato with a little sour cream
( old bay is used on my chicken 90% of the time)
10pm - plain rice cake and 5 croutons ( i like to wake up feeling hungry so this meal is usually very small or ill skip it)
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