Friday, March 21

Food:
breakfast - 5 scrambled eggs, lil cheese, hot sauce, cup of yogurt
lunch - chipotle double chicken burrito
PWO/dinner - cheeseburger, half a chicken breast, cup of yogurt
before bed - cup of yogurt

Workout:

hiked about 5 miles today, shitty hilly and muddy terrain

gym - arm day with my friend (basically just there to get an idea of what he might be doing different since I usually do bis and tris on my own)

25 dips
tricep pulldowns
skull crushers
curls with a straight bar + band
seated incline curls

good god. cheeseburger at 9am almost every day? have a look at this...

http://www.lifestylecutdiet.com/

...and learn it.

93/7 lean ground beef with a slice of cheese and no bun .... seems pretty decent to me

Yeah the meat is lean, but so what? You are missing the point. You need to keep the so called metabolic furnace burning. You can achieve this by balancing and timing the intake of your macronutrients, try adding more fibre, veggies and low GI carbs to your diet.

Eat less (calorie) dense foods and more nutritional whole meals.

Monday, March 24

Food:
breakfast - 4 scrambled eggs with a lil cheese and hot sauce, cup of yogurt
9am - cheeseburger
lunch - chicken breast, cup of yogurt, apple
pre-WO - Clif Builder protein bar
post-WO/dinner - 5 scrambled eggs with cheese and hot sauce, yogurt with granola
before bed -

Workout: Chest/Tris
Incline Bench - warmup 135x8, 190x8, 190x8, 195x8, 205x5, 205x5
Flat Bench - 185x8, 185x8, 135x12
Flat bench flies with 25 and 30 pound dumbells
cable flys, cable crossovers
incline chest press
bench press machine
4 sets of dips - 10, 8, 8, 8
tricep extensions - single arm
tricep pushdowns
dumbell kickbacks

very happy with the incline numbers today even with triceps still a little spent from Friday

Tuesday March 25

Food:
breakfast - 4 scrambled eggs, lil cheese, hot sauce, cup of yogurt
snack - cheeseburger
lunch - bunch of pizza on a field trip with my students
pre-WO - skipped today because of size of lunch
post-wo/dinner - chipotle burrito bowl, small
before bed - 1 scoop of Muscle Milk with about a cup and a half of skim milk

Workout: leg day
Squats - couple warmup sets of 135, 225x8, then 4 heavy sets - 315x5, 315x6, 315x5, 315x10 - 2 quick cool down sets with 135x a bunch of reps
leg press - 600x10, 600x5, 490x10
leg extensions - 3 sets of 20 at 110lbs
seated calf raises, 3 sets

Wednesday March 26

Food:
breakfast - 4 scrambled eggs, lil cheese, hot sauce, cup of yogurt
snack - bowl of my ground beef - brown rice - salsa combo
lunch - bowl of beef/rice/salsa combo, half a chicken breast, cup of yogurt
pre-WO - MetRx Protein Plus bar
dinner - cheeseburger, cup of yogurt
before bed - 1 scoop of Muscle Milk with a cup of skim

Workout: Bis, Core and Cardio
5 sets of 20 - incline curls with 20lb dumbells (this got some blood flowin')
couple sets of hammer curls, standing curls, barbell curls
ab work - decline crunches and oblique twists with 6lb ball
cardio - 20 minutes on the treadmill, mostly walking and getting my legs loose, couple sessions of jogging (progressively increasing speed) for 2 minutes, finished with a 1 1/2 minute sprint. Semi-sorta an HIIT thing for a guy that squatted the previous day

1 hour of indoor soccer, good cardio

looks like you cleaned up the diet a little bit...are you meaasuring bodyfat? any progress?

Yeah believe it or not I try to take advice...

I don't have any way of measuring body fat except the mirror.

I figure when I'm down to 190 I'll post new pics.

Thursday, March 27

food:
breakfast - ON whey shake with skim, cup of yogurt
8:30am snack - Clif builder bar, cup of yogurt
lunch - chicken patty with hot sauce, corn, broccoli, small cup of yogurt, cup of pineapple tidbits
pre-WO - bowl olean beef, rice, salsa combo
post-wo - 1 scoop of waxy maize then an ON whey shake with skim
late dinner - 3 scrambled eggs, Muscle Milk shake with water

Workout: Back day
Plate pulls - (deadlifts standing on a 100lb plate, about 3 inches thick or so) - 245x5, 335x5, 335x5, 335x5
3 sets of t-bar rows
3 sets of seated rows on the cable machine
pullups - couple sets of 5
1-arm rows - 3 sets w/70lb dumbells
negative pullups (buddy pulling me down) - 2

my legs were pretty spent today so the plate pulls were almost all lower back

dude I already Tried Thomez is a bullheaded physics teacher who plays soccer on the weekend and is a vigilante at night- he take no prisoners except for young girls in their catholic school uniforms. This man is only for the moment and doesn't care what tomorrow brings

Did you hit 190?

I was keeping my journal in 2 places and it got to be a pain in the arse so I just have been doing it on another forum (not a lifting/training forum at all, just a general chat forum with a fitness section).

Wilson, or anyone else, if you'd like to see it just PM me and I'll send you the link to it.

Last time I weighed in I was at 178. Still working on leaning out but getting there, making progress.

Still haven't maxed my bench but my work sets are going up consistently, squatting 315 for reps regularly, deadlift is up to 475 and possibly higher the next time I have fresh legs. (I play soccer the night before)

Last picture I took trying to fake like I'm big or something, lol.

good progress dude. from the first pic to now, outstanding work.

thanks

right now I just need to finish getting rid of the fat around my midsection and I'll be a happy camper... not sure if that is 10 or 15 pounds but I'd like to get pretty lean then put on some more lean mass

Way to go man- get it done- and you did. Good to see your progress and still kicking it.