Sirtitan’s BodyBlog

I ran 4.5 miles on Tuesday at about 7-7:30 per mile pace.

Wednesday’s workout:

Squats 70/10 120/10 170/10 220/7 260/2

Bench Press 220/6 230/5 240/3 226/4

Barbell Rows 120/12 170/6 170/5 170/5

 Thurs - Mon on vacation =)

Monday was another awesome day.  I hit some good numbers on the bench today.   Again, it hasn’t been this good since high school.  I wanted to put up some progress pics today, but my camera has slowly gone downhill after a friend dropped it in Montreal.  I guess those service protection plans are worth it… maybe next time I should get it.

Bench Press: 220/8 250/3 250/3 220/6 220/5

Diet:

11am: Myoplex

12:30pm: whey protein shake

3pm: 1.5 servings of oatmeal and 2 hardboiled eggs and 1 tb of pb

5pm: Isopure zero carb

7pm: pure protein bar

8pm: muscle milk rtd

10pm: pork loin with broccoli and half a potatoe, 1 tb of pb

12pm: 2 hard boiled eggs, 1 tb of pb

1am: 1 serving nestle quick

I felt so full of energy today and decided to do a hard workout.  I didn’t jot down everything I ate, but I’ll write down what I can remember.  I nailed 360lbs for 4 reps on the deadlift, something I hadn’t done since 1997.  I’m starting to envision 405lbs for 4 reps by halloween.

Workout:

Deadlifts - 70/10 120/10 170/10 220/10 270/10 360/4 290/5  (my last set got cut short (was aiming for 10 reps), I puked up the nestle quick I was drinking during the workout)

I did a 4-5 mile run in the park a few hours later, varying 7-7:30 mile pace.

Diet:

12pm: myoplex and 1 tb of pb

2pm: lobster w/ brown rice and 2 hard boiled eggs

3pm: 2 tb of pb

4pm: 1 serving nestle quick

5-6pm: about 2 servings of gatorade and 2 servings of nestle quick during workout

7pm: 1.5 servings oatmeal and myoplex

8pm: 1 tablespoon of pb

9pm: 1 serving of oatmeal and two hard boiled eggs

10pm: 1 serving of nestle quick

11pm: 1 serving of oatmeal

12am: 3/4 can of tuna with lemon

1am: 2 tb of pb and 1 serving of nestle quick

Workout:  These sets were spread out over about 3 hours

Bench Press: 220/7 220/7 220/6 240/3 240/3 250/2

Diet:

12pm: Myoplex, 1 tb of PB

2pm: Metrx 40 RTD

3pm: 1 serving of oatmeal

5pm: red snapper, potatoes , and peppers

7pm: 1 serving nestle quick, 1 tb of PB

10pm: myoplex, 2 tb of PB

1am: pure protein bar

2am: 1 tb of PB

I’ve been super busy the last two days with all day training with the school and the state.  This cough keeps lingering around too, which is now becoming a bit annoying. 

WED Diet:

7:30am: muscle milk rtd

11am: roast beef sandwich

3:30pm: pure protein bar

6pm: pure protein bar

7pm: isopure rtd

9pm: pork chop with peppers and asparagus

11pm: 2 tb natural pb, 2 servings nestle quick

12:30am: 2 tb natural pb

Wed Workout:

Squat 70/10 120/10 170/10 220/6 240/3

Bench 220/6 240/2 250/2 220/4

Bent over rows: 120/10 170/7 170/7 170/4

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THurs. (no workout)

Diet:

7:30am: myoplex and oatmeal

9am: glass of orange juice 

11am: chicken parm

3:30pm: metrx 40 rtd

5:30pm: roast turkey sandwich

7pm: m&m’s peanut

9pm: snicker ice cream bar

10:30pm: cod fish & broccoli

11-1am: 1 beer and 2 red bulls

2am: 2 tb natural pb, 2 servings nestle quick

Today was my last day of work as an actuary,  so I was treated to all sorts of junk food by fellow co-workers.  The morning brownie gave me a nasty stomach ache!  Lunch wasn’t much better with pizza.  After work, I went for a 4.5 mile run, fartlek style:  I ran it at about a 7:30 mile pace and increased the last quarter of each mile to a 5 minute mile pace.  Here’s my diet with times being approximate since I didn’t write anything down for this day.

8:30am: muscle milk rtd

10:30am: brownie with 1/4 pure protein bar

12pm: 1 slice of pizza

1:30pm: salmon cup

3pm: 1/4 pure protein bar

5:30pm: muscle milk rtd

8:30pm: lentils and ham

10pm: 2 tablespoons of nat pb

Workout:

Bench press: 240/3 240/3 220/6 220/5 200/7

Seated db curls: 15/10 each arm, 25/10 each arm, 25/10 each arm, 25/6 each arm

Lateral db raises: 15/15 15/12 15/13

Diet:

8:30pm: muscle milk rtd

11am: 1/2 pure protein bar

12:30pm: shrimp tempura, tuna roll, and soup

3:30pm: metrx 51 rtd

6pm: oh yeah protein bar

9pm: several servings of asparagus with ham

11:30pm: pure protein bar

Workout:

15 minutes bike easy

pullup wide bw/10 , chinup medium bw/8, chinup close bw/6, pullup wide bw+25/3, chinup medium bw+25/5, chinup close bw+25/4

dips bw/20, bw/10, bw+45/8 bw+45/8

15 minutes bike easy 

8:30am: muscle milk rtd

10:30am: cheerios with skim milk

12:30pm: chicken in wheat wrap, lettuce and tomatoe

4pm:  muscle milk rtd

7:30pm: roast beef with half potatoe and peppers

8pm: 2 tablespoons of peanut butter

9pm: whey protein shake (25 grams)

11pm: myoplex shake

12:30am: 1 tablespoon of peanut butter

I still wasn’t feeling good enough today to lift heavy weight.  I put in a good 3 mile run today.  It helped alittle to clear out the nasal congestion. 

Diet:

8:30am: muscle milk rtd

10:30am: 1/2 pure protein bar

12pm: steak, onions, peppers, mushroom sandwich

4pm: 1/2 pure protein bar, peanuts, walnuts, sunflower seed, raisin mix

5:30pm: muscle milk rtd

6-7pm: 2 beers

8:30pm: 1 tablespoon of pb

10pm: several servings of asparagus, salmon

12am: 1 tablespoon of pb

I felt absolutely horrible today.  The nasal congestion is getting on my nerves.  I was extremely busy from the moment I woke up late today and I didn’t get to bed early either.  This is the day I’d normally go balls to the wall with some deadlifting, but my body was in no condition for it today.

Diet:

8:30am: muscle milk rtd

10:30am: salmon cup

12pm: oh yeah protein bar

3pm:  veal marsala over pasta

5pm:  2 servings of nestle quick

<Sipped an isopure zero carb between 5 and 8>

8pm: 1 hard boiled egg and asparagus.

11pm: large cookie with two scoops of ice cream, 2 gin tonics

2am: 4 tablespoons of peanut butter and 1 cup of cranberry juice