BB12 - Time to add some MASS

[BendtheBar]

Originally Posted by onetiredkris

and the range of motion is far less with declines

^

I always felt strongest on declines.

[bb12]

Long over due and I may get back to logging... (currently been blogging the past two weeks)

[rippednmichigan]

Originally Posted by bb12

Long over due and I may get back to logging... (currently been blogging the past two weeks)

Do it budday!

[Carl1174]

would be great to have you logging again mate

CArl.

[BendtheBar]

Originally Posted by bb12

Long over due and I may get back to logging... (currently been blogging the past two weeks)

Please do. Haven't seen much of the AA crew lately.

Hope all is well and going strong.

[bb12]

Breakfast:
4 Eggs
3 Tbsp Cream of Wheat
1/2 scoop whey protein

Mid Morning Snack:
14 Almonds
12 oz Skim Milk
1 Scoop of protein

Lunch:
Turkey on wheat

Dinner:
1 cup Brown Rice
1 cup of Turkey Chille
Iceberg/Spinach Salad

Night Snack:
Cobani Greek Yogurt

[bb12]

Breakfast:
4 Eggs
8oz Skim Milk
2 tbsp Heavy Whipping Cream
1 scoop of Whey
3/4 cups Oatmeal

Lunch:
Turkey on Wheat
Salad
Waxy Mazie & 1 Scoop whey

Mid Afternoon
2 tbsp of Natural PB

Dinner
2 Eggs
1/2 can peas
1 cup brown rice
1/2 chicken breast
12 oz Skim Milk, 2 tbsp HWC, 1/2 scoop whey

Before bed snack:

******
Workout: Back, Shoulders, Run

Rows
125x8
170x8
170x6
170x6

Lat Pull down
110x8
130x8
150x6
150x6

Lat Pullovers
95x10
110x8
125x8
135x6

Shoulders
Lateral Raises
65x8
65x8
65x8
65x10

Military Press
80x8
80x6
80x6

Rear Delta
50x8
50x6
50x6

Run: .8 mile HIIT

[bb12]

Breakfast:
2 Eggs
2/3 Oatmeal
8oz of Skim, 1 scoop whey, 2 tbsp HWC

Mid Morning:
Greek Yogurt
Apple
14 Almonds

Lunch:
Brown Rice, Peas, Eggs, Chicken
1 1/2 Scoops of Whey in Water
2 Scoops of Waft Mazie

Dinner:
Turkey Burger on 100 cal Bagel
Salad
Sweet Potato

Night Snack:
12oz Skim with HWC
1 Scoop of Whey

Before Bed:
Greek Yogurt & 2 tbsp of natural PB

----------
Workout: Chest, Tris, Traps

Chest
Flat
125x10
170x8
185x8
215x5

Incline DB
50x8
45x6
45x8
45x6

Pec Dec
70x10
100x7
120x6

Tris:
Ext
60x10
70x8
70x10
80x8

Press Down
100x10
120x7
120x6

Close Grip
135x5
105x6
105x5

Traps DB's
45x12
45x12
65x10
65x10

[bb12]

4/5/2011

Breakfast:
2 cups of cherrios
10oz milk
2 eggs
1 wheat bread
1 scoop whey, 8 oz milk, HWC

Mid morning:
10 Almonds
1scoop whey in h2o

Lunch:
2 scoops waxy mazie
1 1/2 scoops of whey
Rice, chicken and eggs

Mid Afternoon
20 Almonds

Dinner:
50 Tortolli
12 oz skim

Before bed:
PB Sandwich
8 oz Skim, 1 Whey, 2 tbsp HWC

~~~~~~~~~

Workout: legs, shoulders abs

Leg press
190x8, 250x8, 310x6, 310x6

Leg Extension
50x10, 80x10, 100x8, 125x8,155x8

Prone Leg Curls:
50x8, 60x8, 70x8

Calves:
Standing
90x15, 120x15, 150x10, 150x6

Seated: Nautilus Machine
25, 25,25

Shoulders (going light)

Military Press
60x10, 60x8, 60x8

Lateral Raises Machine
60x10, 90x10, 100x8

Rest Delt
20x8, 20x8

Abs: before bed
Delcine 10,10,10
Normal Crunch 20,20,15,10
Low 20, 15

~~~~~~~
Overall,
Not a bad workout today. Chest and tris are still sore from previous workout, but other than that.... eat, workout, and try to get sleep.

[bb12]

4/6/2011

Breakfast:
2 cups cherrios
12 oz Skim

Mid morning:
Cream of Wheat
1 Scoop of Whey

Lunch:
Turkey on wheat
McD's Apple pie
10 oz Gatorade

Mid afternoon:
Greek Yogurt
3.9 oz Apple sauce

Dinner:
Beef Stew with potato/carrots
16 oz Skim milk
2 small dinner rolls

Before Bed:
Natty PB on wheat sandwich
12 oz skim milk
2 tbsp HWC
1 scoop whey

~~~~~~~~
Workout:
OFF Day

~~~~~~~~
This rest day couldn't have come at a better time. Currently it feels as if every muscle in my body hurts. Eat, Workout, Rest, & Grow!