Gasper's Log

[gaspers04]

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!

[BendtheBar]

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

[gaspers04]

• BCAA
• Jacked
• Whey Isolate
• Casein
• Waxy Maize (sp?)

[gaspers04]

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.

[BendtheBar]

Originally Posted by gaspers04

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.

[gaspers04]

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

[kman025]

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

i like your motified westside template.

[gaspers04]

Thanks kman

[gaspers04]

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.

[gaspers04]

PWO nutrition

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

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