Archive for August, 2015

Water Intake: 5x8oz glasses

Breakfast: Whey Protein Shake (Nutrilite) – 150 cal, 1g fat, 8g carbs, 25g protein, 35mg Chol

Snack: Turkey Pita (Pita Pit) – 400 cal, 8g fat, 50g carbs, 30g protein, +Chol

Lunch: Grilled Salmon Salad with Avocado and Mango – 246 cal, 24g fat, 10g carbs, 21g protein, +Chol

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Snack: Nothing

Dinner: Baked Greek Chicken with Artichokes – 282 cal, 9g fat, 10g carbs, 40g protein, +Chol

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Snack: Nothing

Grand Totals: 1078 cal, 42g fat, 78g carbs, 116g protein, 35+ Chol

Vitamins, Supplements – 1 multivitamin (not sure on specifics at the moment)

Comments: Didn’t eat enough again!  Low on everything.

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NEW PHASE: PEAKING!!!

Week #1

Day #1

Monday

6:00-7:00pm

Cardio Workout – Nothing

Strength Phase Training – Upper Body Focus (Chest, Tri)

Bench Press Warmups – 165×5, 205×5, 235×3

Bench Press Working Sets – 270×2, 285×2, 300×1, 320×1, 325×1

Bench Press Cool Downs – 250×5

Incline Bench Press – 135x2sx10r

Comments: New Phase – Peaking.  1st time trying a peaking phase.  Created with the help of Mike Israetel.  1st time benching this heavy in a few months.  Shoulder hurt on the lighter weights, but stopped once I got to 285 lbs.  Sets felt fairly easy, 300 was good, 320 was a little struggle, 325 my butt started to come up off the bench.  I need to get my legs back more so that won’t happen.  Had some good spotting from Josh and Heath and a little coaching from Shawn Frankl himself. Done at Big Iron Gym.

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Water Intake: 7x8oz glasses

Breakfast: Whey Protein (Nutrilite) – 150 cal, 1g fat, 8g carbs, 25g protein, 35mg Chol

Snack: Saucy Cajun Pork Medallions – 266 cal, 11g fat, 8g carbs, 37g protein, +Chol

Lunch: Saucy Cajun Chicken Medallions – 352 cal, 12g fat, 17g carbs, 46g protein, +Chol

Snack: Nothing

Dinner: Grilled Salmon Salad with Avocado and Mango – 246 cal, 24g fat, 10g carbs, 21g protein, +Chol

Snack: Whey Protein (Nutrilite) – 150 cal, 1g fat, 8g carbs, 25g protein, 35mg Chol

Grand Totals: 1164 cal, 49g fat, 51g carbs, 154g protein, 70+ Chol

Vitamins, Supplements – 1 multivitamin (not sure on specifics at the moment), Rhodiola 10 (Pre-workout), Whey Protein (Post-workout)

Comments: Low on everything.  Didn’t eat enough today.

Week #4

Day #5

Friday

5:30-7:00am (did 2 workouts)

Cardio Workout – Nothing

Strength Phase Training – Lower Body Focus (Hamstrings, Quads, Glutes, Lats) and Upper Body Focus (Chest, Tris, and Lats)

Deadlift Warmups – 210×5, 260×5, 315×5

Deadlift Working Sets – 380×3 (missed 2 reps and the 2nd set, just couldn’t get it, will try this workout again)

Deadlift (2″ Deficit) Cool Downs – 325x2sx5r

Bench Press Warmups – 135x2sx5r

Bench Press Working Sets – 145x2sx4r

Bench Press Slingshot – 225×4

Close Grip Bench Press – 100×4

Bent Over Rows – 115×10, 135×10

Comments: Deload Day: 70/50% intensity and volume.  Used old Nike Knee Sleeves as shin guards.  Used Versa Grips Pro on last set of rows because callouss hurt. Done at Heavy Hammer Gym.

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Water Intake: 9x8oz glasses

Breakfast: Turkey Pita (Pita Pit) – 400ish cal, 8g fat, 52g carbs, 30g protein, 50mg Chol

Snack: V-Core shake – 150 cal, 25g fat, 9g carbs, 25g protein, 40mg Chol

Lunch: Zucchini Lasagna – 366 cal, 19g fat, 15g carbs, 35g protein, +Chol

Snack: Nothing

Dinner: Turkey Breast (Subway) – 590 cal, 13g fat, 82g carbs, 38g protein, 60mg Chol

Snack: Nothing

Grand Totals: 1510ish cal, 88g fat, 158g carbs, 131g protein, 150+ Chol

Vitamins, Supplements – 1 multivitamin (not sure on specifics at the moment), Rhodiola 10 (Pre-workout), V-Core protein

Comments: Too few of calories and protein.  Too many carbs.

Week #4

Day #3

Wednesday

3:15-3:30 pm

Cardio Workout – Nothing

Strength Phase Training – Upper Body Focus (Shoulders, Traps)

Overhead Press Warmups – 95×5, 115×5

Overhead Press Working Sets – 135×6, 145×6

Overhead Press Cool Downs – 115×6

Shoulder Complex (Front Raise, Lateral Raise, Rear Delt Raise) – 10x2sx10r

Dumbbell Shrugs – 50x2sx10r

Comments: Light Day: 70% intensity and volume. Shoulder hurt only on Front Raise portion of shoulder complex. Very easy workout. Can probably up weights. Done at Heavy Hammer Gym. Also Mowed Lawn for 1 hour at a low speed.  Burned about 550 cal.

The videos wouldn’t upload.

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Sorry for Font Size

Posted: August 12, 2015 in Announcements

I don’t know why my font sizes seem to be getting exponentially larger.  I assure you I am not setting it that high.  Normal 12 pt font for me.  I will try to fix it for next time.

Water Intake: 10x8oz glasses

Breakfast: V-Core Shake – 150 cal, 25g fat, 9g carbs, 25g protein, 40mg Chol

Snack: Biscuits and Gravy – 500 cal, 38g fat, 61g carbs, 40g protein

Lunch: Tuna Sub (Subway) – 1000 cal, 57g fat, 79g carbs, 42 g protein

Snack: V-Core Shake – 150 cal, 25g fat, 9g carbs, 25g protein, 40mg Chol

Dinner: Zucchini Lasagna – 366 cal, 19g fat, 15g carbs, 35g protein

Snack: Peachylicious Nutra Smoothie – 263 cal, 3g fat, 41g carbs, 23g protein, Fat Loss Pack

Grand Totals: 2429 cal, 167g fat, 214g carbs, 190g protein

Vitamins, Supplements – 1 multivitamin (not sure on specifics at the moment), Rhodiola 10 (Pre-workout), V-Core protein – 150 cal, 25g fat, 9g carbs, 25g protein, 40 mg Chol

Comments: Too much everything today! Ate too much.

Week #4

Day #2

Tuesday

5:20-6:20am

Cardio Workout – Np Cardio

Strength Phase Training – Upper Body Focus (Chest, Lats, Tri)

Bench Press (No Pause) Warmups – 155×5, 205×5, 225×3

Bench Press (No Pause) Working Sets – 260x4rx2s

Bench Press (No Pause)  Cool Downs – 205×4

Close Grip Bench Press – 135×10

Bent Over Row – 95×10, 120×10

Comments: Deload Day – 50% volume and 90% of planned intensity.  Shoulder hurt a little bit. Need to work on wrist wrap placement to get the most out of them.  Used SBD elbow sleeves.  This is a Make-Up training for missing yesterday.

Week #4

Day #2

Tuesday

5:00-6:00pm

Cardio Workout – 10 min on treadmill.  3.5mph pace. 0% incline.  130 bpm heart rate.  50-100cal burned.

Strength Phase Training – Lower Body Focus (Quads, Glutes, Hamstrings)

High Bar Squat Warmups – 135×5, 225×5

High Bar Squat Working Sets – 315x5rx2s

High Bar Squat (Pause Below Parallel) – 135x5rx2s

High Bar Squat (Pause Above Parallel) – 135x5rx2s

Comments: Deload Day – 50% volume and 90% of planned intensity.Two good workouts in one day.