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!

Looks like a good plan brother. Any clue as to where your lifts are right now?

Supplements
 

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.

LoL, no that's cool. Looks like you got your hands full with this site.

just checked out your pics and your huge man. also put up some good numbers.

i like your motified westside template.

Thanks kman

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.

PWO nutrition

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

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