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Summary: After taking a few days off of my regular nutrition, I am starting to get back on. Calories are good. Carbs are perfect. Fats are a little high, but not back. Protein is better than normal, but not high enough yet. Most of my fat content came from the left over pizza, but you can’t turn down pizza. You know what they say about pizza…even if its not very good pizza, it is still pretty good.
Monday – Chest/Arms
Dumbbell Bench Press – 50x5x8
Incline Bench Press – 165x5x8
EZ Bar Curl – 85x5x8
Shoulder Complex – 5x5x8
Daily “Selfie” – This is my Toughest shirt (yes, I know…hahaha). I got this shirt at the Quad City Strength and Fitness Expo this summer. Tugfest is a giant game of tug-of-war. You can find more about it here: http://www.tugfest.com/history. I want to compete in this someday. Again, also pictured are my SBD Elbow Sleeves and Inzer wraps.
Sunday – Quads/Back/Calves
Front Squat – 195x4x8
Straight Arm Pulldown – 60x4x8
Dumbbell Shrug – 50x4x20
Standing Calf Raise – 405x4x8
Daily “Selfie” – This is another one of my Wal-mart Bro-tanks. It is a giant Eagle. The good thing about this shirt is that it was very very small on me when I bought it. Now it is just kinda small. Proving that I AM losing weight. The bad thing about this shirt is that the eagle’s eyes are right in line with my pecs (man boobs). Kinda makes him look bug-eyed.
Product: Wrist Roller
Brand: DIY (Do It Yourself…tried the manly thing, making something myself)
Specs: Section of 2″ PVC Pipe, 2+” Stainless Steel Hose Clamp, Dog Leash
Review: First off, cut (we just used a hand saw) the section of 2″ PVC Pipe to fit over the safety bars on any standard squat rack. (If you don’t have a squat rack or safety bars, this product won’t really work for you as it is intended.) Mine ended up being around 22″. Then secure the loop of the Dog Leash around the PVC Pipe. After you loop it around, attach the Stainless Steel Hose Clamp to secure the Dog Leash in place. Tighten it down with a screw driver. You now have a DIY Wrist Roller. Total cost was around $12.00. My friend, and sometimes lifting buddy, Paul Ebsen gave me the idea and helped me make it. All you have to do now is attach any weight plates to it by looping the dog leash through the center hole on the plates and attach the clip to itself on the leash. So far, mine has held 45lbs with no issues. I am sure it can go heavier, but my wrists/forearms can’t yet. Here are some pictures:
Here is where I got the materials:
Home Depot:
Wal-Mart:
If you have any questions, please feel free to ask them in the comments section. I will reply to comments as soon as possible.
Friday – Chest/Arms
Dumbbell Bench Press – 50x4x8
Spot0 Press – 175x4x8
Preacher Curl Machine – 100x4x8
French Presses – 85x4x8
Wrist Roller – 45×4 (each set includes rolling the wrist roller forward until completed, rolling it back down, rolling it back up the opposite way as previously, and then rolling it back down.)
Daily “Selfie” – Here is one of my new Bro-tanks. It is a bit small around the belly (like everything is), but it fit worse when I bought it 6 months ago. I got it at Walmart in the summer because they had a HUGE Bro-tank sale going on..lol. Apparently a lot of bros shop at wally world. Again, due to chest day, I am wearing my awesome SBD elbow sleeves and my old Inzer Z wrist wraps. Maybe someday I can be a bro and actually show off some guns.
Summary: Late night snack put me over on calories, but I was starving and couldn’t sleep. Carbs were great. Too much fat. Closer on proteins. I just need to get back on track.
Thursday – Hamstrings/Back
Sumo Deadlift – 300x4x8
Stiff Leg Deadlift – 175x4x8
Seated Row – 75x4x8
Barbell Shrug – 175x4x8
MAS Wrestling – did a little MAS Wrestling at school with the Comet Strength Club I started. Worked on some grip and technique.
Daily “Selfie” – This is in support of my favorite team of all time…the Notre Dame Fighting Irish! Probably one of the best and most storied football teams and schools in American history. To all all the “haters” out there, (you know who you are *cough, cough ISU sucks cough, cough*) just stop being jealous and get over it.
Summary: Good on calories. I think I actually ate a couple hundred calories less that 1265. Carbs are a bit low. Fat is good. Protein is better. Still not enough though.
Wednesday – Shoulders/Arms
Overhead Press – 155x4x8
Seated Dumbbell Press – 50x4x8
Hammer Curls – 30x4x8
Dips – Bodyweightx4x8
Daily “Selfie” – My wife got me this at the One Bread, One Cup conference in Indiana at the St. Meinrad Archabbey. I love when my wife gives me random t-shirts so I can wear them and have people ask, “What does that t-shirt mean?” In this picture you can also see my SBD Elbow Sleeves and my SBD, 1m, Stiff Wrist Wraps.
Tuesday – Quads/Back/Calves
Front Squat – 185x4x8
Bent Over Rows – 155x4x8
Dumbbell Shrugs – 50x4x20
Standing Calf Raises – 405x4x10
Daily “Selfie” – One of my favorite WWE/WWF Legends T-shirts. It has Jake “The Snake” Roberts, “Million Dollar Man” Ted DiBiase, Ultimate Warrior, “Rowdy” Roddy Pipper, “The Immortal” Hulk Hogan (my favorite wrestler), and apparently “Stone Cold” Steve Austin is an ’80s Legend now…hmmmm
Heavy Hammer Gym 