Jason’s BodyBlog

Week4/Sup Day

Standing DB Curls 15s rest/set
1×20@12
1×10@15
1×10@20
1×10@25
1×5@30
1×5@35
1×5@40
1×4@45
1×3@50
1×2@55
1xmiss@60
Reverse back up with same reps and weights
My Bi’s burned for a week the last time I did these. Also, last time I did these I was only able to get up to a single at 50 with a miss on 55.

Standing DB behind back wrist curls 3×15@20

Seated Calf Raises 5×12@90

Standing Single Leg Calf Raises No Rest Alternating 2×25

Toe Raises 3×15@50

Cals Fat Carb Prot
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Real Gains from Universal ( 133 gram ) 523 5 75 45
Milk, calcium fortified, cow’s, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Tuna salad ( 0.5 cup ) 148 5 10 15
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Tuna salad ( 0.5 cup ) 148 5 10 15
Yam, cooked, boiled, drained, or baked, without salt ( 1 cup, cubes ) 158 0 38 2
Egg, white only, raw ( 4 large egg white ) 66 0 1 14
Peanuts, NFS ( 2 oz, shelled ) 329 28 11 15
Micellar Matrix ( 1 serving ) 122 2 3 25
Milk, calcium fortified, cow’s, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Turkey Subway 6″ Honey Oat with Cheese ( 2 serving ) 760 17 108 48
Olives, green, stuffed ( 2 large ) 9 1 0 0
Total 3354 73 415 274

B/W 172.2

Wasn’t able to figure out how to do a floor press with the barbell by myself as All the lower hooks that I had available where either to small, smith machine, or had a bar on the bottom that wouldn’t let me to come all the way down, squat rack. So, I settled for trying the floor press with some dumbbells. I don’t think that agreed with me. For one it was very hard getting into position with the weights and then afterwords my left shoulder and my right wrist where not feeing right and my right wrist is still irritated. Any other suggestions on techniques for getting into position for this exercise with DBs or another way to use a barbell would be great. Otherwise, I might have to scratch this exercise and pick another one for the ME bench. Mind you I have no training partner, no one would probably want to be after looking like a flopping fish this morning, and there are no extra employees there to spot that early in the morning. Funny thing about it though some girl asked if I wanted to share her bench that she was workout out on because the floor was just unsanitary.

Week4/Day2 Max Effort (Bench)

DB Floor Press ME
1×5@70
1×3@85
1×3@90
1×1@95
1xmiss@100
1×1@95

JM Press Work up to 2×3
1×5@135
1×5@155
1×4@175
2×3@180

Incline DB Press
2×7@70

Seated DB Cleans 4×8@35

Straight Leg Raises 4×15

Cals Fat Carb Prot
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Real Gains from Universal ( 133 gram ) 523 5 75 45
Milk, calcium fortified, cow’s, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Mountain yam, hawaii, cooked, steamed, without salt ( 1 cup, cubes ) 119 0 29 3
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Turkey, light meat, roasted, skin not eaten ( 3 oz, boneless, cooked, skinless ) 131 3 0 25
Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 cubic inch ) 24 0 2 4
Mustard ( 2 teaspoon ) 7 0 1 0
Yam, cooked, boiled, drained, or baked, without salt ( 1 cup, cubes ) 158 0 38 2
Egg, white only, raw ( 4 large egg white ) 66 0 1 14
Peanuts, NFS ( 2 oz, shelled ) 329 28 11 15
Milk, calcium fortified, cow’s, fluid, skim or nonfat ( 1.5 cup ) 135 0 20 14
Micellar Matrix ( 1 serving ) 122 2 3 25
Milk, calcium fortified, cow’s, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Mustard ( 1 cup ) 165 8 19 10
Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 slice, NFS (.75 oz) ) 31 0 3 5
Turkey, dark meat, roasted, skin not eaten ( 3 oz, boneless, cooked, skinless ) 156 6 0 24
Whole Wheat 100% Bread Dutch Country ( 1 cubic inch ) 12 0 2 1
Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 slice, NFS (.75 oz) ) 31 0 3 5
Tomato soup, cream of, prepared with milk ( 2 cup ) 295 9 45 12
Olives, green, stuffed ( 2 large ) 9 1 0 0
Total 3405 72 410 298

B/W 172.1

Tuesday November 28 2006

I have a feeling I could do more on the squat and know by the end of three weeks that 1RM should go up. By how much I’m not sure. I didn’t do more just because of inexperience with the squat and wanted to get a better feeling of doing this on a low box and fear that I’ll get over as I get a better feel of this, also because of not having a partner to spot. I mainly really concentrated on the form today by keeping my back tight, abs pressed against the weight belt, and pressing out on my feet. I used to use a much more narrow stance when squating and never thought about getting the hips and every other part of my body into it. I also reduced my rest time to 1 minute and no more on the ME exercise and no more than 30-45s on everything else and by the end I was shaking and took probably an hour to fully recover.

Week4/Day1 MaxEffort (Squat)

Low Box Squat ME 1m rest/set 3-1reps
2×3@205
2×3@255
1×2@275
1×1@285
2×1@290

Glut/Ham Raises 5×5

Partial Deadlifts 3×20@205

Hyperextensions 3×10@45

Cals Fat Carb Prot
Real Gains from Universal ( 133 gram ) 523 5 75 45
Milk, calcium fortified, cow’s, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Real Gains from Universal ( 133 gram ) 523 5 75 45
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 2 6 oz container ) 172 1 27 15
Micellar Matrix ( 1 serving ) 122 2 3 25
Milk, calcium fortified, cow’s, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Beef, NS as to cut, cooked, lean only eaten ( 1 cup, cooked, shredded ) 257 12 0 36
Broccoli, chinese, cooked ( 1 cup ) 19 1 3 1
Rice, fried, meatless ( 1 cup ) 271 12 34 5
Egg roll, with beef and/or pork ( 1 egg roll ) 113 6 9 5
Hoisin sauce ( 3 tablespoon ) 119 2 24 2
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 cubic inch ) 24 0 2 4
Turkey, light meat, roasted, skin not eaten ( 3 oz, boneless, cooked, skinless ) 131 3 0 25
Mustard ( 2 teaspoon ) 7 0 1 0
Olives, green, stuffed ( 2 large ) 9 1 0 0
Total 3663 62 431 348

B/W ?? didn’t weigh in this morning

Friday November 24 2006

Week3/Day4 Dynamic Effor (Bench)

Bench Press 60% 1RM
10×3@150

Lying DB Tricep extensions 4×8@30

DB Side Raises 3×8@30

Bent Over DB side raises 3×8@30

Pull Down Abs kneeling 5×15@150

Cals Fat Carb Prot
Real Gains from Universal ( 133 gram ) 523 5 75 45
Milk, calcium fortified, cow’s, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Shredded Wheat, 100% ( 2 cup, NFS ) 359 2 81 11
Milk, calcium fortified, cow’s, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Whole Wheat 100% Bread Dutch Country ( 4 regular slice ) 360 4 68 16
Turkey, light meat, roasted, skin not eaten ( 6 oz, boneless, cooked, skinless ) 263 5 0 50
Cheese, processed, American or Cheddar type, nonfat or fat free ( 2 slice, NFS (.75 oz) ) 62 0 6 9
Mustard ( 2 packet ) 7 0 1 0
Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7
Fast foods, chicken fillet sandwich, plain ( 1 sandwich ) 515 29 39 24
Beef jerky ( 6 Super Jerk ) 241 15 6 20
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Total 3225 80 372 262

B/W 171

Thursday November 23 2006 (Happy Turkey Day) 

Week3/Day3 Dynamic Effort (squat)

Box Squats 56% 1RM
10×3@205

HyperExtensions 3×10@45

One Leg Squats 3×8@30

DB Rows 4×10@60

Barbell Shrugs 3×15@135

Pull Down Abs Standing

Cals Fat Carb Prot
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Real Gains from Universal ( 133 gram ) 523 5 75 45
Milk, calcium fortified, cow’s, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Real Gains from Universal ( 44.3 gram ) 174 2 25 15
Milk, calcium fortified, cow’s, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Turkey, light meat, roasted, skin not eaten ( 5 oz, boneless, cooked, skinless ) 219 4 0 42
Bread stuffing, bread, dry mix ( 2 oz ) 219 2 43 6
White potato, from fresh, mashed, NS as to milk or fat ( 0.5 cup ) 129 7 14 2
Mountain yam, hawaii, cooked, steamed, without salt ( 1 cup, cubes ) 119 0 29 3
Corn, sweet, yellow, canned, vacuum pack, no salt added ( 0.5 cup ) 83 1 20 3
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Turkey, light meat, roasted, skin not eaten ( 2 oz, boneless, cooked, skinless ) 88 2 0 17
Turkey, light meat, roasted, skin not eaten ( 2 oz, boneless, cooked, skinless ) 88 2 0 17
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Cheese, processed, American or Cheddar type, nonfat or fat free ( 2 cubic inch ) 48 0 4 7
Mustard ( 3 teaspoon ) 10 0 1 1
Milk, calcium fortified, cow’s, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Micellar Matrix ( 1 serving ) 122 2 3 25
Milk, calcium fortified, cow’s, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Total 2834 33 363 274

B/W 171

Wednesday November 22 2006

Week3/Sup day 45-60s rest/set

Dumbbell Hammer curls
1×6@40
1×5@50
8×5@45

Reverse Grip Straightbar Curl
4×6@60

Wrist Curls 3×15@15

Standing Calf raises 6×12@135

Toe Raises 4×15@45

Cals Fat Carb Prot
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Milk, calcium fortified, cow’s, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Real Gains from Universal ( 44.3 gram ) 174 2 25 15
Cheese, natural, Cheddar or American type ( 0.15 cup, NFS ) 68 6 0 4
Mushroom soup, cream of, prepared with water ( 0.15 can (10.75 oz), prepared ) 47 3 3 1
Macaroni, cooked, vegetable, fat not added in cooking ( 0.5 cup, cooked ) 58 0 12 2
Tuna, canned, water pack ( 0.15 can (6.5 oz), drained ) 29 0 0 6
Soup, chicken broth, canned, condensed, commercial ( 1 fl oz ) 10 0 0 1
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
OSCAR MAYER, Ham (chopped with natural juice) ( 1 serving ) 52 3 1 5
Yam, cooked, boiled, drained, or baked, without salt ( 1 cup, cubes ) 158 0 38 2
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
OSCAR MAYER, Ham (chopped with natural juice) ( 1 serving ) 52 3 1 5
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 2 6 oz container ) 172 1 27 15
Egg, white only, raw ( 4 large egg white ) 66 0 1 14
Cheese, processed, American or Cheddar type, nonfat or fat free ( 2 cubic inch ) 48 0 4 7
Mustard ( 2 teaspoon ) 7 0 1 0
Milk, calcium fortified, cow’s, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7
Micellar Matrix ( 1 serving ) 122 2 3 25
Milk, calcium fortified, cow’s, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Game meat, deer, cooked, roasted ( 4 oz ) 179 4 0 34
Shrimp, Popcorn PortSide ( 2.5 serving ) 575 30 45 23
Total 3162 78 339 271

B/W 172

Tuesday November 21 2006 

Week3/Day2 Max Effort
1-2min rest/set
Pin Press starting max 3weeks ago 1×1@205 now:
3×3@185
2×3@205
1×2@210
1×1@215
1×1@220
1xmiss@225

45-60s rest/set
Skull Crushers
6×6@70

Rope Pushdowns
3×10@70

Hanging Leg Raises 3×15

Cals Fat Carb Prot
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
RealGains from Universal ( 133 gram ) 523 5 75 45
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Cheese, natural, Cheddar or American type ( 0.5 cup, shredded ) 227 19 1 14
Macaroni, cooked, vegetable, fat not added in cooking ( 2 cup, cooked ) 232 0 48 8
Mushroom soup, cream of, prepared with water ( 0.5 can (10.75 oz), prepared ) 157 12 11 2
Soup, chicken broth, canned, condensed, commercial ( 2 fl oz ) 19 1 0 3
Tuna, canned, water pack ( 0.5 can (6.5 oz), drained ) 97 1 0 21
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 2 6 oz container ) 172 1 27 15
Milk, calcium fortified, cow’s, fluid, skim or nonfat ( 3 cup ) 270 0 39 27
Micellar Matrix ( 1 serving ) 122 2 3 25
Milk, calcium fortified, cow’s, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Beef, NS as to cut, cooked, lean only eaten ( 1 cup, cooked, shredded ) 257 12 0 36
Rice, fried, meatless ( 2 cup ) 542 25 68 11
Onions, mature, raw ( 0.25 cup, NFS ) 15 0 3 0
Hoisin sauce ( 2 tablespoon ) 79 1 16 1
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Cheese, processed, American or Cheddar type, nonfat or fat free ( 2 slice, NFS (.75 oz) ) 62 0 6 9
Total 3158 81 348 258

B/W 170.6

Monday November 20 2006 

Week3/Day 1 Max Effort Day
Reps of 3 forced to drop to 1.

Goodmornings 1-2m rest/set starting max 3weeks ago 1×1@225 with bad form, ended with 1×1@220 with much improved form
1×5@135
4×3@205
1×2@210
1×1@210
1×1@220

Supplemental Exercises 45-60s rest/set
Glut Ham Raises 3×8

HyperExtensions 3×8@45

Leg Extensions 3×10@195,225,255

Ab Pull downs

Foods

Cals Fat Carb Prot
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
RealGains from Universal ( 133 gram ) 523 5 75 45
Milk, calcium fortified, cow’s, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Elite Whey, Banana from Dymatize ( 2 serving ) 224 3 5 46
Tuna salad ( 0.5 cup ) 148 5 10 15
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Tuna salad ( 0.5 cup ) 148 5 10 15
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Yam, cooked, boiled, drained, or baked, without salt ( 1 cup, cubes ) 158 0 38 2
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 1 6 oz container ) 86 0 14 7
Egg, white only, raw ( 2 large egg white ) 33 0 1 7
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 1 6 oz container ) 86 0 14 7
Egg, white only, raw ( 2 large egg white ) 33 0 1 7
Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7
Milk, calcium fortified, cow’s, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Micellar Matrix ( 1 serving ) 122 2 3 25
Milk, calcium fortified, cow’s, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Soup, chicken broth, canned, condensed, commercial ( 1 fl oz ) 10 0 0 1
Mushroom soup, cream of, prepared with water ( 0.25 can (10.75 oz), prepared ) 79 6 6 1
Macaroni, cooked, vegetable, fat not added in cooking ( 1 cup, cooked ) 116 0 24 4
Tuna, canned, water pack ( 0.25 can (6.5 oz), drained ) 48 0 0 11
Cheese, natural, Cheddar or American type ( 0.25 cup, shredded ) 114 9 0 7
Total 2812 56 325 260

B/W 170.2