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Old 03-18-2010, 06:41 PM   #1
gaspers04
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Default Gasper's Log

Well here goes my first log.

Trying to keep the diet clean.
1. 5am Protein shake (2 scoops of Whey isolate, 1c. of raw oats and 1 pt. of skim milk)

2. 8am Protein shake (S/A/A)

3. 11am 2 packs of Tuna, 1 flat bread bun and approx. 3c. of raw babyspinach.

4. 2pm 1c. of fat-free cottage cheese and 1 scoop of Whey isolate.

5. 5pm 8oz. of lean beef or chicken, small yam or potato and a greenveggie.

6. 8pm 2 scoops of Casein protein with water.

Now keep in mind there are days that I am stuck in Chicago with an inmate and after about ten hours of no food, I'm going to eat anything that I can get a hold of....snickers bar, bag of chips, sewer rat (I hear that they are high in protein.)

Okay, the training part...

I guess that you can call it a modified Westside template.
Thurs. - Speed Bench
Fri. - Max Squat & Deads
Sat. - Abs, Calves and Traps
Sun. - Max Bench
Mon. - Rest or General Conditioning
Tues. - Speed Squat
Wed. - Abs, Calves and Traps

With each day that I post, I will list the individual lifts, sets and reps. And once again work plays an important role; missed workouts, altered or just half assed training days, so is life.

Also, as time progresses I will ATTEMPT to add cardio or some kind of moving conditioning type exercise, eww!
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Old 03-18-2010, 06:43 PM   #2
BendtheBar
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Looks like a good plan brother. Any clue as to where your lifts are right now?
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Old 03-18-2010, 06:44 PM   #3
gaspers04
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Training Type: Westside
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Default Supplements

  • BCAA
  • Jacked
  • Whey Isolate
  • Casein
  • Waxy Maize (sp?)
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Old 03-18-2010, 06:46 PM   #4
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Not totally sure, bench should be high 3s, probably could squeeze out a 475 box squat and 500 dead. Training has been hit and miss since the injury in Sept.
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Old 03-18-2010, 06:49 PM   #5
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Quote:
Originally Posted by gaspers04 View Post
Not totally sure, bench should be high 3s, probably could squeeze out a 475 box squat and 500 dead. Training has been hit and miss since the injury in Sept.
Sorry I had a brain hiccup. I forgot for a moment about the injury.
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Old 03-18-2010, 06:52 PM   #6
gaspers04
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LoL, no that's cool. Looks like you got your hands full with this site.
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Old 03-18-2010, 06:54 PM   #7
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just checked out your pics and your huge man. also put up some good numbers.

i like your motified westside template.
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Old 03-18-2010, 07:01 PM   #8
gaspers04
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Join Date: Mar 2010
Location: North Central Illinois
Posts: 5,517
Training Exp: 20 yrs.
Training Type: Westside
Fav Exercise: All of Them! Bench, hehe.
Fav Supp: Food
Reputation: 186096
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Thanks kman
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Old 03-18-2010, 09:07 PM   #9
gaspers04
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Join Date: Mar 2010
Location: North Central Illinois
Posts: 5,517
Training Exp: 20 yrs.
Training Type: Westside
Fav Exercise: All of Them! Bench, hehe.
Fav Supp: Food
Reputation: 186096
gaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master member
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Thursday Speed Bench results...

Flat Bench
3x15 @ 135lbs. warm up

Speed Bench
8x3 @ 225lbs. with approx. 45 sec. rest between sets

DB Skull Crushers
5x6 @ 50lbs.

Close Grip Bench (Thumbs approx. 8-10 inches apart)
1x10 @ 225 1x6 @ 275 1x2 @ 315 *Slight L Delt pain, manageable though.*

The following are therapy for my Rotator Strain.

Light Upright Rows
3x15 @ 70

Inside Rotation, Outside Rotation and Horizontal Rotation
2x15 with a 8lb. DB

I'm attempting to get back where I was pre injury, some of the lifts were light. I am hoping that I can stay injury free and progress steadily.

Last edited by gaspers04; 03-18-2010 at 09:09 PM.
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Old 03-18-2010, 09:12 PM   #10
gaspers04
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Points: 17,264, Level: 83 Points: 17,264, Level: 83 Points: 17,264, Level: 83
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Join Date: Mar 2010
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Training Type: Westside
Fav Exercise: All of Them! Bench, hehe.
Fav Supp: Food
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PWO nutrition

2 scoops whey
30gr waxy maize
Mixed with a tasty Gatorade.

Natty PB sandwich to suppress any post w/o munchies.
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