Zackattack86’s BODY BLOG

todays meals so far..

shredded wheats, one scoop shake
workout- creatine, glutamine, 2 scoops shake, ham hot pokcet
3 eggs with cheese and ham

dinner - chicken breast, corn, potatoe

7: 20 and still have 2 meals ta go

feeling like i didn’t eat enough so heres, what i ate today

2 scoops shake

egg

plate of lasanya

1 scoop shake

creatin, glutamin

1 scoopshake

2 cups of rice

can of tuna

6 " turkey sub

wow i need ta eat b4 i gota bed

apple

about 6 handfuls of popcorn

Havent lifted sense thursday!!!  I hate taking a break but after going 6 days a week almost every week sense october. It was really a much needed break guess i might go tomar. Hopefully 3 days is a long enough break to recover.

Reading a chad waterbury article on hypertrophy he said u can push urself 6 days a week and yea u will be sore and in pain. But when you take a week off your muscles will blow up  from the past month of nonstop training. Never heard of this but i was hoping it would happen for me on my lil break.

was really pumped today worked out at 6: 45pm.  Feel like i should be able to Deadlift more. Maybe its just because i havent done it much in the past.
Wide grip back pullups

3 sets    reps 14, 12, 10

Deadlift

95        105        115        125        135      (5 reps each)

Bent over Barbell Rows

95        115        125        135        145

Close Grip Row (barbell on floor) "dont know the name"

25     50     75     85     95     100

Horizontal Pulldown

100    110    120    130    140

Behind the head Horizontal Pulldown

90    100    110    120    130

Situp 8lb ball

36

Back extensions

30        25 holding 25lbs

After a record breaking bench last week i had a lot to live up to 7 days later. Unfortunately my new head phones suck and i had to take em off for my workout. Maybe that was why but my first of 5 sets of five reps felt heavy

Flat Barbell

155 x 5    175 x 5    185 x 5    195 x 4    205 x 1

Incline Barbell

135 x 5    145 x 5    155 x 5     165 x 5    165 x 5  (left shoulder pain)

Decline Barbell

135 x 5    145 x 5    155 x 5     165 x 5     175 x 4

Flat  Dumbell Flyes

20 X 5    25 X 5    30 X 5    35 X 5    40 X 5

Cable Pullovers

45    50    55    60    65    X 6

Situps 8lb ball (3 variation hi mid low)

12 x 3

weighted ab chair 55 lb?

20

Treadmill

.7 miles    at  6 mph

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