stevieray8450’s BodyBlog

Breakfast:

3/4 cup rolled oats

1 tsp light brown sugar

1 scoop GNC Pro Performance 100% Whey

2 whole eggs, scrambled

12 oz skim milk

Lunch

6 oz Chicken Breast + apricot glaze
Handful almonds

1 1/4 cups brown rice

1 medium-sized apple

Snack

2 Nature Valley Honey & Oats Granola Bars

Pre-Workout

2 slices 100% whole wheat bread

1 can tuna

1 slice American cheese

+ Roasted Garlic Hummus

Post-Workout

1 scoop GNC Pro Performance Mass XXX

12 oz skim milk
Dinner

1 packet Ramen Noodles (1/4 seasoning packet used)

1 can of tuna

After-dinner, 3 hours before bed

1 Met-RX Big 100 Meal Replacement Bar (Cookies ‘n Cream)

Workout (leg day)

Squats: 135×15, 225×10, 275×8, 285×6

Hamstring Curls: 90×20, 115×15, 115×12

Leg Press:  525×13, 545×10, 555×8, 555×10

Seated Heel Raises (machine): 90×20, 110×15, 110×13

Seated Heel Raises, alternating legs (dumbbell): 90×20, 95×14, 95×14

Medium-high intensity ab circuit followed the leg routine.  It involved one set of each exercise, until failure:

Hanging Leg Raises (knees-to-chest)

Reverse Sit-ups

Hanging Leg Raises (legs out, parallel)

Cable Crunches (100 lbs)

Sit-ups (no weight)
Side Bends (no weight)
That was it for today.  I felt a lot of energy in the gym, which was good (especially for leg day).  I worked out for around an hour, so I probably could have thrown in more for my leg routine, but I felt a good pump and certainly made some gains, particularly in squat and leg press).

today i hit chest and triceps.  i had some pretty strange back pain that showed up before i left for the gym, and that kinda slowed me down a bit in the gym.  heres my workout for today:

chest

barbell bench press: 145×15, 165×12, 175×8, 185×6

incline bench press (machine): 165×12, 195×8, 185×8

dumbbell bench press: 65’s x 10, 60’s x 10, 50’s x 12

decline dumbbell flyes: 35’s x 15, 30’s x 15, 40’s x 10

unweighted dips: 174×10, 174×8, 174×10

triceps

triceps extension (machine): 70×15, 100×10, 120×8

tricep pressdown (rope): 80×12, 120×8, 120×8

seated behind-the-head dumbbell extensions (both arms/one dumbbell): 65×12, 75×10, 35×20

tricep kickbacks: 25×12, 20×12, 30×10

i was kind of disappointed with this workout.  i had some pain in my back that was bothering me pretty bad, and i just didn’t have a whole lot of energy today, which is kind of uncommon for me.

well, as every Tuesday, today was lats, lower back, and traps day!  i hit it pretty hard today and i’m feeling real good.

today was also the first day i started incorporating deadlifts in my routine, and let me tell you, i feel good about starting a good habit with these deadlifts.  i kind of feared forever because i’ve had a rough history in sports, mainly football, that gave me grief in my lower back area so i tried to steer away from extra-strenuous lifting for my lower back.  after giving it a try today, i think the deadlifts are just the thing to complement my routine and i’m really gonna see some gains from this.

i’m glad i decided to give it a try, and hopefully you’ll keep an eye on my profile and see the gains i hope to make.

lift strong!

I need ya’ll to tell me what you think about what looks good and what is maybe lacking!  Please feel free for any critique or criticism. i know its all meant to help me out so feel free to say whatever you want to.  i just need some feedback on what ya’ll think so i can get some kinda idea how other people see me.

thanks alot,

sjb

ya’ll please please comment on my pics! i need some feedback and opinions on what ya’ll think of what i could improve and critique would be great.

Anybody else have problems with hitting that plateau in that one exercise that you just cant seem to improve for the longest time?  I’ve been having some real issues with my bench stats as of the last 3-4 months.
I maxed out at 250 after football season my senior year.  I slacked a little for a while in the gym and really didnt have the motivation to keep pushing myself to go more and more.  But as of a month or two ago, I’ve been really striving to overcome this slouch im in.  It’s kind of frustrating to not being able to keep putting weight on when i do my 5×5 bench program.  i’m always stuck doing 185 for 5 sets, even then, my form and technique is shoddy.

Bottom line: i need some help and some suggestions for some who may have the same issue.  Anybody?