mbishoff’s BodyBlog

protein drink   800                    Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  55

rice and chicken and nuts  400                    Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  25

yogurt nuts, blueberries oatmeal and protein  400           25

2 small pieces of pizza with veges and chicken on it  400   15

green beens   2 scoops protein with pbutter       350     30

Total  2350

protein 150 

 

 

Meal 1 Weight gainer protein drink. WIth bananas , peanut butter, and water
calories 800 protein 55 carbs 130 fat 15  grams

Meal 2 oat meal protein powder blueberries nuts  yogurt

calories  3-400  protein  23    carbs   40   fat 10

Meal 3  brown rice  chicken  nuts  

cals 3-400  protein 25  carbs 40  fat 10

Meal 4 brown rice chicken nuts

3-400 cal  prote  25  carbs 40  fat

meal 5 veges and turkey wraps (2)

3-400 cals protein 30 carbs 40 fat 5 grams

meal 6 turkey veges and peanut butter

2-300 cals 30 protein 10 grams fat  15 carbs

 

Totals  2800 protein 190  carbs   300  fats 90

 

So far it has been 4 weeks since i have been eating better and increasing my lifting volume.  Previously, i only did 2-3 weight workouts a week focusing only on strenght with key lifts.  Squat, deadlift, bench, military.  OVerall, i havent seen much change.  My waist is still a big 34.  It should be 32 or less.  My calories are low and protein high.  I have not gained any size in my arms, chest, or shoulders.  I dont think i lost any either.  My bodyfat has not gone down too much either, i dont think.  I do have to check it this weekend.  I have noticed some loss in fat but i was so far above my normal that its taking longer and results are slower.  I wore a muscle tee today and didnt really like how i looked in it.  I looked like i really dont lift weights.  I dont look like someone who squats 295 for 3 sets of 5 or who deadlifts 330 for 3 sets of 5 or military presses 135 for 3 sets of 5.  I definately need to make some changes. 

SOme things that jump out are that my workout needs to be more intense and progressive.  I have to keep some exercises constant so i can make sure im going up in wt or reps.  I could pre-write some of my wokrouts and keep my journal in order by bodyparts instead of date. this would allow me to easily look back to see if i beat my last workout.  Changing exercises too much does not allow me to try to beat my last lift.  I guess thats why 2-3 sets of 4-6 reps for each part works because it makes you increast the weight and is easier to focus on progression.  I think i will still stick with my 8-10 rep range and hi volume for now.  What i really need to do is pay closer attention to my progression and intensity levels.  Also, i should probably write down what im eating.  Cardio needs to be added in without a question.  atleast 2 times a week. 

 

One good thing is my shoulder has been holding up and my back. i had one minor quad pull but other than that,  i have been pretty good with staying injury free.   I do need to update my short term goals.

My shoulers and arms workout was pretty good.   I feel some soreness in my tris.  I did

military press  4 sets  up to 85lbs

dumbell one arm 4 sets 10 reps 45 lbs

side raises with machine 4 sets of 10 at 70lbs

close grip bp  115 4 sets of 8-10

drag curls with ez bar  4 sets

dumbell conc cursl  25lbs 4 sets of 10-12

machine press down 4 sets of 8-10

rope one arm pd  4 sets of 8-10

 

 

Cardio :  joged 2 miles in 16 minutes

abs  4 sets of machine crunches with 80lbs

       4 sets of weighted curl downs  with 80-110lbs

Today was my worst workout day in a while. I felt so sluggish and tired that i felt like it was my 1st workout in months.  The dinner i had must have been the reason i was so sluggish. i had a cheat meal.  i had crab dip with galic toast.  My main course was salad and a small bowl of chile.  My stomach feels/looks like im pregnant. thats how bloated out i am.  I did legs today.  I did

1. leg extentions 1 leg  5 sets 70bls
2. leg curls 4 sets 70 lbs  (supersetted
3. one leg leg press 110 x8 4 sets
4. tried hack squats…  bothered knee too much

This was the 1st workout after i pulled my quad quatting.  I guess its better than not working out or coming out too strong adn hurting my quad again.  time to get serious about   cardio!!

I did back and chest on monday and strange enough, my chest is sore as if i did chest for the first time in a while.  It must have been the extra volume that i put in. 

In the past two days i have been hungry around the clock.  THat has to mean my body needs calories or is adjusting to lower calories or maybe both.  Anyway, i have been feeding myself when i get hungry.  All meals are atleast 15 grams of protein. 

I gave in last night and had pizza.  Primarily because that was what my dad wanted while we were watching the ravens game.  I didnt want to mess up what he wanted and get something else.  well, 4 pieces of pizza pretty much filled up some fat on my stomach immediatley.  I noticed this morning that that little spot below my belly button is full like a tank.  I pushed away ice cream and cake at my daughters birthday and ate well all day only to be completed wasted on Pizza that wasnt any good anyway. 

Today I had the day off so i went to the gym at 1030.  My workout was ok.  Good volume.  Felt a good pump on behind the neck pulldowns.  Wider works better.  NO join soreness so that was good.

1. Flat barbell bench press 4 working sets  145X10 on last 3
2. Kipping chin ups  did 15 then dropped to 8  6   5.  hard to do on little rest b/w sets
3. dumbell bench press 4 sets with 50’s  numbers were down from last time.  dont know why?
4. dumbell shrugs with 85lbs dumbells   4 sets ( 30 sec rest or lest)
5. barbell shrugs giant sets   2 behind (didn like too much  2 front.  Doing a slight dip with a thrust works well
6. rows (strength sets)  2 sets at 120×4-6
7. behind the neck pulldowns. 4 lights sets with 105 and 90     good pump

Did arms on sunday.  Bis felt a little sore the next day but not like any other body part.  Doing that little twist at the top seems to give me more of pump.  I also did drag curls.  That seems to emphasize bis more.  My workout in my cold garage included:

1. Drag curls 4 sets supersetted with
2. dips 4 sets of 15 reps
3. concentration curls 4 sets supersetted with
4. french dumbell press
5. close grip bench press 3 sets

Well almost.  My workout got a bit messed up becaue i pulled a muscle in my upper quad while squatting.  I shifted to doing shoulders.  I should have done arms that day also.  So today, i have to do my arms.  I pulled a muscle in my leg because i was trying to shift emphasis to my left leg and let it do some work.  While doing that, i acually swayed a little and the inside of my quad just ripped.  I tweeked  my back a littel also.  I should have came in and did light squats and moderat hacks.

 My metcon workout was pretty good also

3 rounds of the following

1. 200 skips on jump rope
2. 12 chin ups
3. 21 dumbell swings with 35#