dvsness, dedication and desire

7:30am
121 lbs

xtend and sizeon sipped throughout workout.

5 second negatives on all movements.

flat bb press
6×6, 95

inc db press
6×6, 35s

inc db fly
6×6, 30s

lying tri kickback
6×6, 15s

cable overhead
6×6, 50

cable pushdown - rev grip
6×6, 70

dec crunch - 50

decline obliques - 20+20

roman chair leg raise - 30

good mood, good workout. arms feel very heavy now! slow negatives were a good change of pace. i usually only do them for delts but i really enjoyed them today.

meal 1
9am

melting point
3 egg whites
1 whole egg
1 tbsp 1carb ketchup
1/2 cup oats
1 scoop substance - vanilla
multi
e-bol

cal - 381
pro - 44.5
car - 31.4
fat - 8
fib - 4

meal 2
11:40

3 oz chicken breast
1/8 cup sauce
1/2 tbsp parmesan
1 slice pumpkin seed cranberry bread
1/2 oz ff cream cheese

cal - 220
pro - 30.6
car - 14.9
fat - 3.6
fib - 2.3

meal 3
2:30pm

6 oz chicken breast
1/4 cup breadcrumbs
1/4 egg
2 tsp olive oil
1/8 cup sauce
1/2 cup broccoli
1 tbsp parmesan
e-bol

cal - 484.5
pro - 57.9
car - 26.1
fat - 16.4
fib - 2.9

meal 4
5pm

labrada cookie bar

cal - 370
pro - 30
car - 35
fat - 13
fib - 3

meal 5
7:30pm

4 1/2 oz buffalo
1/2 cup spinach
1/4 cup ff ricotta
1/8 cup sauce
1 tbsp parmesan
garlic and basil
melting point

cal - 257
pro - 43.8
car - 7.9
fat - 4.4
fib - 1.3

meal 6
11pm

1/2 cup 1% no salt cottage cheese
1 scoop sustain
3 tbsp nat pb
e-bol

cal - 495
pro - 49.5
car - 16
fat - 26
fib - 5

totals:

cal - 2207.5
pro - 256.3
car - 131.6
fat - 71.4
fib - 18.5

nothing negative to note, other than that with all this time off, i am a napping fool.

meal 1
7:15am

melting point
prolab lean mass - cinnamon
multi
e-bol

cal - 390
pro - 40
car - 40
fat - 8
fib - 4

meal 2
9:30am

6 oz chicken breast
1 1/2 cup sweet potato
2 slices pumpkin seed cranberry bread
1/2 cup romaine
1/2 tbsp ff ranch

cal - 624.8
pro - 57.5
car - 83.3
fat - 5.3
fib - 12.5

meal 3
1:30pm

1 cup oats
1 scoop substance - chocolate
e-bol

cal - 400
pro - 32
car - 56
fat - 6.5
fib - 8.5

meal 4
4:30pm

1 3/4 servings barilla plus
1/4 cup sauce
7 1/2 oz chicken breast
1/4 cup breadcrumbs
1/4 egg
2 tsp olive oil
1/2 cup broccoli
2 tbsp parmesan

cal - 923
pro - 90
car - 95
fat - 21
fib - 10.1

meal 5
10pm

1 cup 1% no salt cottage cheese
1 1/2 tbsp strawberry jam
1/2 scoop substance - vanilla

cal - 287.5
pro - 43
car - 21.8
fat - 2
fib - 0

then i went to take a nap, but i didn’t wake up until this morning! oops! i think i took 2 real naps as well yesterday. i should be caught up on sleep by now!

totals:

cal - 2625.3
pro - 262.5
car - 296.1
fat - 42.8
fib - 35.1

5:30am
120 lbs, gakic

xtend and sizeon sipped throughout workout.

squat - narrow stance
10×20, 95

:)

i am feeling much better. i made it through this workout well despite the lack of stim. i will be tracking my macros again now that i can eat.

5:30am
119 lbs, stizm

xtend and sizeon gagged on throughout workout.

standing db press - 5 second negatives
6×6, 25s

standing db side laterals - 2 sec contraction at the top
1 arm at a time, other arm holding an 8 lb db parallel
6×6, 15

upright row - 5 sec negatives
6×6, 50

rear delt db raise - standing, leaning head on bench, 5 sec neg, 1 sec contraction
6×6, 12s

i feel hollow. other than back soreness, which is to be expected after my last back day, the other pain has subsided. i actually got about 8 hours of sleep last night, which is unheard of for me. although i have no stomach discomfort, i am forced to concentrate on keeping food down. i am frustrated and pissed.

meal 1
7am

melting point
1 cup oats
1/3 cup whey - vanilla
1/2 cup nsa nat applesauce
cinnamon
multi
e-bol

cal - 480
pro - 35
car - 72
fat - 8
fib - 9.5

meal 2
10am

cre2
prolab lean mass - vanilla
apple

cal - 471
pro - 40.3
car - 61
fat - 8.5
car - 7.7

meal 3
1pm

4 1/2 oz buffalo
1 1/2 servings barilla plus
1/2 cup broccoli
1/4 cup ff ricotta
garlic
e-bol

cal - 523.5
pro - 56.5
car - 63.3
fat - 4
fib - 7.8

meal 4
4pm

melting point
2 scoops bsn lean dessert - chocolate
1/4 cup almonds

cal - 430
pro - 46
car - 20
fat - 21
fib - 6

meal 5
7pm

6 oz chicken breast
1/4 egg
1/4 cup breadcrumbs
2 tsp olive oil
1 1/2 cup sweet potato
1 slice cranberry pumpkin seed bread

cal - 749
pro - 60.1
car - 89.6
fat - 15.4
fib - 11.3

meal 6
10:15pm

4 egg whites
1 cup 1% cottage cheese
1 tbsp nat pb
melting point
e-bol

cal - 347
pro - 50
car - 11.2
fat - 9.5
fib - 1.5

totals:

cal - 3000.5
pro - 287.9
car - 317.1
fat - 66.4
fib - 43.8

oops! i broke 3k again

5:30am
121 lbs, stizm

xtend and sizeon sipped throughout workout.

bb row
100×5, 100×7, 110×5

db row
35×8, 45×7, 50×7

hammer strength lat pull
55 e sidex10, 60×8, 70×5

seated row
90×10, 100×8, 110×5

bb curl
50×8, 60×5, 60×5

alt db curl
25×6, 25×6, 30×4 (poor form, i’m not ready for 30s)

i used lifting straps on bb row and lat pull - huge difference! i will only use them for low rep days, however, because i don’t want to become too reliant on them and not develop more strength in my grip.

the funniest part of this morning’s training was probably my hanging in midair until i got some help pushing down the lat pull weight - i couldn’t counterbalance the 140 to reach the seat!

my left wrist has been bothering me a bit again. it is weak and tender.

meal 1
9:30am

melting point
prolab lean mass - cinnamon
multi
e-bol

cal - 390
pro - 40
car - 40
fat - 8
fib - 4

meal 2
noon

cre2
6 oz chicken breast
1/4 egg
1/4 cup breadcrumbs
2 tsp olive oil
1/2 cup broccoli

cal - 454
pro - 55.4
car - 23.7
fat - 14.3
fib - 2.6

meal 3
3pm

6 oz chicken breast
1/4 egg
1/4 cup breadcrumbs
2 tsp olive oil
1 1/2 cup romaine
e-bol

cal - 455.5
pro - 55.6
car - 22.9
fat - 14.1
fib - 2.8

meal 4
5pm

melting point
myoplex original - chocolate
1 tbsp nat pb

cal - 380
pro - 46
car - 27
fat - 10
fib - 4.5

meal 5
8pm

4 1/2 oz buffalo
1 tbsp 1carb ketchup
1 cup collard greens

cal - 232.5
pro - 39.3
car - 13.1
fat - 3
fib - 4.8

meal 6
10:30pm

1 cup 1% cottage cheese
1 scoop sustain
melting point
e-bol

cal - 285
pro - 52
car - 10
fat - 3
fib - 2

totals:

cal - 2197
pro - 288.2
car - 136.7
fat - 52.4
fib - 20.7

7:30am
121 lbs, stizm, cre2, gakic

xtend and sunstance sipped throughout workout.

top 1/4 removed from squats and leg presses.

squat - wide
115×12, 135×8, 155×8

sldl
65×12, 95×8, 105×7

walking lunges - bb
60×22 paces, 60×24, 70×24

leg press - narrow low stance
360×12, 450×8, 540×6

seated calve raise
90×15, 100×12, 110×12

leg ext
105×13, 120×11, 150×9

ham curls - lying, seated machine still broken!
60×12, 70×10, 90×7

bw single leg calve raise - no rest
20, 20, 20, 20

rraaaaaaaaaaaaaawwwrrr!

meal 1
9:20am

melting point
prolab lean mass - vanilla
cranberry pumpkin seed bread
multi
e-bol

cal - 460
pro - 43
car - 52
fat - 9
fib - 6

meal 2
11am

1 cup oats
1 scoop substance - vanilla
1/2 cup skim milk
cranberry pumpkin seed bread
1/2 oz ff cream cheese

cal - 523
pro - 41.2
car - 74.5
fat - 7.2
fib - 10

meal 3
2:30pm

cre2
4 1/2 oz shrimp
2 cups brown rice (cooked measure)
1 cup cabbage
e-bol

cal - 596
pro - 37.3
car - 98.2
fat - 5.2
fib - 11.2

meal 4
6pm

melting point
labrada cookie bar

cal - 370
pro - 30
car - 35
fat - 13
fib - 3

meal 5
9pm

6 oz chicken breast
1/4 egg
1/4 cup breadcrumbs
2 tsp olive oil
2 tbsp ff ranch
6 baby carrots

cal - 511
pro - 54.7
car - 36.2
fat - 14.7
fib - 2.5

meal 6
11:40pm

1/2 cup 1% cottage cheese
1 scoop sustain
2 tbsp nat pb
melting point
e-bol

cal - 393
pro - 250.2
car - 15
fat - 17
fib - 5

totals:

cal - 2853
pro - 250.2
car - 310.9
fat - 66.1
fib - 37.7