Jason’s BodyBlog

I had a little more energy going in today. I can’t wait to get back into my normal routine and next time I have time off and don’t go anywhere I’m going to have to force myself out of bed first thing in the morning like normal. I just don’t feel the same going in later in the day. Since I’m eating all the time I’m constantly burping up crap through out my workouts. I worked out my grip again today with the delt combo but this time used two 5lbs plates to make it a little harder and it was. I ended up pausing at the 12th rep then 8 more for both sets of 20.

Week8/Day4 DE bench

Bench Press 60% 1RM
10×3@145

Overhead DB Tri Ext
3×6@80
1×6@85

Reverse Grip Push Downs
3×15@50

Front/Side/Rear Delt Combo
2×20@10lbs (2×5lbs plates)

Pull Down Abs
4×15@60

B/W 176.8

Cals Fat Carb Prot
Oatmeal Our Family ( 1 cup, dry, yields ) 313 6 56 10
Turkey Subway 6″ Honey Oat with Cheese ( 2 serving ) 760 17 108 48
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
Dextrose by NOW ( 5 tablespoon ) 180 0 48 0
Waffle, plain ( 2 round waffle (8″ dia) ) 649 20 100 15
Peanut butter ( 5 tablespoon ) 474 41 15 20
Syrup, NFS ( 3 tablespoon ) 170 0 45 0
Egg, whole, fried ( 4 large ) 362 27 3 25
Milk, calcium fortified, cow’s, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Micellar Matrix ( 1 serving ) 122 2 3 25
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Total 4286 124 545 268

This week is really a drag. I know it sounds stupid but I hate having time off from work. Well, at least time off from work and not going anywhere. Just hanging around the house sucks. My grove is way off, I’m waking up later, not drinking or eating enough, and going into workout much later. I didn’t track my food today.

Week8/Day3 DE squat

Box squat 62% 1RM
10×3@195

Hypers (2s pause on top, ouch!)
3×8@80
1×7@80

Lat PullDowns
1×8@150
1×8@160
1×8@180

Glut/Ham Raises
4×6

Hanging Leg Raises
4×15

B/W 176.8

I LOVE the Goodmorning Squat. I felt like I could go on for ever on those goodmorning squats. I worked out like an animal today. I kept thinking about next week is my max out week and that this is it to gain any more strength before that. I about passed out after each set of the hypers. I’d get done with a set and the world was spinning. There was a bunch of people at the gym today as it is closed tomorrow and short hours today. I got to see people there that I don’t normally see, including that person that likes to tell everyone how to do things. I kept watching him come up to people and “correct” how they are doing their exercises and suggest other exercises to do. Low and behold he came up to me and told me I was squating all wrong and I was going to seriously hurt my back. I just kind of laughed, hit the play button, and did another set with out even saying anything to the guy. He stood there for a little bit and tried to say something else to me but I wouldn’t look up or hit pause. So, he finally walked away to help some other poor person.

Week8/Day1 ME Squat/DL

Goodmorning Squat
1×5@bar
1×3@135
1×3@175
1×3@185
1×3@195
1×3@205
1×3@215
1×3@225
1×3@235
1×3@245
1×3@255
1×3@265
1×2.5@275

Glut/Ham Raises
5×5

DB Lunges
4×6@50

Hypers
3×8@70

Pull Down Abs
4×15@60

B/W 177

Cals Fat Carb Prot
Cereals, QUAKER, oatmeal, instant, maple and brown sugar, dry ( 2 packet ) 319 4 65 9
Milk, calcium fortified, cow’s, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
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
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Dextrose by NOW ( 5 tablespoon ) 180 0 48 0
Turkey Subway 6″ Honey Oat with Cheese ( 1 serving ) 380 9 54 24
Popcorn, popped in oil, unbuttered ( 2 cup, popped ) 110 6 13 2
Milk, calcium fortified, cow’s, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Rice, brown, long-grain, cooked ( 1 cup ) 216 2 45 5
Shrimp, baked or broiled ( 2 oz, without shell, raw (yield after cooking) ) 77 3 1 12
Carrots, raw ( 1 oz, raw, yields ) 11 0 3 0
Celery, raw ( 1 oz, raw, yields ) 4 0 1 0
Egg, whole, fried ( 0.5 large ) 45 3 0 3
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
Cookies, sugar, refrigerated dough, baked ( 1 cookie ) 58 3 8 1
Total 3122 55 437 231

Didn’t eat no where near enough today, I’ll make up for it tomorrow durring X-mass I’m sure of it.

Coming up to my last week after today. The nineth week will be a 1RM max only week to see where my squat/dead/bench are at. I can’t wait and I’m really looking forward to that. I’ve never done a true 1RM Max on anything. Today felt great and I had great energy. Especially after working up to the heavy doubles on the bench. I wanted to keep going but I had to stop myself because this isn’t a ME day and I didn’t want to miss. The goal was to just feel some weight. Still I did something I’ve never done before and that was to rep with full ROM two plates on each side and feel good. I would say that would have probably been my max before starting all of this if I had ever done a true 1rm before. On the delt combo movement I decided to do some grip work with it and do a plate pinch keeping my wrist straight. I had to break up the 2 sets of 20 with short pauses because my hands were burning like they were on fire. I think the set went more like 16 pause 4, 12 pause 4 pause, final 4.

Week7/Day4 DE Bench

Bench Press 60% 1RM
10×3@140
Workup to Heavy doubles
1×2@185
1×2@205
1×2@215
1×2@225

DB two handed Overhead Tri Ext
1×6@60
1×6@70
1×5@80
1×6@80 (I was mad I couldn’t get the 6th rep up on the last set so I gritted my teeth and gave it everything to get the 6th rep out on this one.)

Reverse Grip Tri Push Down
3×15@50

Front/Side/Rear Delt Combo
2×20@10lb plate pinch

Pull Down Abs
5×15@60

B/W 177.2

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
Dextrose by NOW ( 5 tablespoon ) 180 0 48 0
Whole Wheat 100% Bread Dutch Country ( 6 regular slice ) 540 6 102 24
Chicken, breast, with or without bone, NS as to cooking method, skin not eaten ( 6 oz, boneless, cooked, skinless ) 275 6 0 52
Cheese, processed, American or Cheddar type, nonfat or fat free ( 3 slice, NFS (.75 oz) ) 93 1 8 14
Egg, white only, raw ( 4 large egg white ) 66 0 1 14
Pizza with meat, NS as to type of crust ( 4 piece (1/8 of 12″ dia) ) 833 41 77 38
Turkey Subway 6″ Honey Oat with Cheese ( 1 serving ) 380 9 54 24
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 ( 2 cup ) 180 0 26 18
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Total 3998 88 478 332

I saw these grip exercises online and thought that it couldn’t hurt to try them. They really burn a lot so they must do something.

Week7/Aux

Plate Pinch Reverse Curls
4×20@20

Plate Pinch Holds
4xaslongaspossible@20 (2×10lb plates)

Seated Calf Raises
6×14@90

B/W 177.6

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
Dextrose by NOW ( 5 tablespoon ) 180 0 48 0
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Whole Wheat 100% Bread Dutch Country ( 6 regular slice ) 540 6 102 24
OSCAR MAYER, Ham (chopped with natural juice) ( 4 serving ) 207 13 3 18
Cheese, processed, American or Cheddar type, nonfat or fat free ( 3 slice, NFS (.75 oz) ) 93 1 8 14
Mustard ( 3 teaspoon ) 10 0 1 1
Meatballs, NS as to type of meat, with sauce (mixture) ( 4 meatball with sauce ) 346 24 1 31
Italian sausage ( 1 link (5″ long) ) 220 17 1 14
Pork sandwich ( 1 sandwich ) 323 9 32 26
Cake, pineapple upside-down, prepared from recipe ( 2 oz ) 181 7 29 2
Caesar salad (with romaine) ( 0.25 cup ) 42 3 2 1
Milk, calcium fortified, cow’s, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Celery, raw ( 2 medium stalk (7-1/2″ - 8″ long) ) 13 0 3 1
Peanut butter ( 3 tablespoon ) 285 24 9 12
Milk, calcium fortified, cow’s, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Micellar Matrix ( 1 serving ) 122 2 3 25
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Total 3905 118 421 302

Okay, today was the first time I’ve ever used one of those stability balls. Felt very strange. I wasn’t really sure how far I was supposed to roll forward on it so each time I did the exercise with the ball in a different place. None of them felt very natural. I did get a good workout with my triceps though doing it. I could really feel it and near the end of each set my tri’s where turning into jelly.

Week7/Day2 ME Bench

Ball DB Press (elbows tucked in, neutral grip)
3×20@50

Seated DB Shoulder Press
5×10@45

Incline DB Tri Ext
4×8@70

Face Pulls
3×15@100

B/W 175

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
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Dextrose by NOW ( 5 tablespoon ) 180 0 48 0
Whole Wheat 100% Bread Dutch Country ( 6 regular slice ) 540 6 102 24
OSCAR MAYER, Ham (chopped with natural juice) ( 6 serving ) 311 20 5 27
Cheese, processed, American or Cheddar type, nonfat or fat free ( 3 slice, NFS (.75 oz) ) 93 1 8 14
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 3 6 oz container ) 258 1 41 22
Egg, white only, raw ( 4 large egg white ) 66 0 1 14
Sweetpotato, raw ( 2 cup, cubes ) 279 1 65 4
Pizza HarvestWheat Supreme ThinCrust DG ( 1.5 serving ) 375 12 48 20
Cake, pineapple upside-down, prepared from recipe ( 2 oz ) 181 7 29 2
Micellar Matrix ( 1 serving ) 122 2 3 25
Milk, calcium fortified, cow’s, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Total 3659 59 516 277