xStriker7’s BodyBlog

This was my diet for 11/3/09

Morning Shake

12 oz ff milk, 2 scoops scivation whey, 2tsbp natty pb, 1/2 banana, 1/2 cup dry oats, ice

Peanut Butter, 1/2 Banana, Fluff on white bread

1/2 cup brown rice, 4 oz chicken

2 slices oatnut bread, 2 oz low sodium skinless turkey, 1 slice roast beef, lettuce, 12 almonds

1 cup rice, 6 oz beef, carrots

3 oz chicken

MEDIUM CARVEL ICECREAM OM NOM NOM NOM, damn that was good

Shoulders,traps and leg presses

DB Lateral Raises

• 20 lbs x 6 reps
• 20 lbs x 6 reps
• 20 lbs x 6 reps
• 25 lbs x 5 reps

DB Shoulder Press

• 45 lbs x 7 reps
• 45 lbs x 7 reps
• 45 lbs x 7 reps
• 50 lbs x 5 reps

Upright Rows

• 50 lbs x 10 Reps
• 65 lbs x 8 reps
• 65 lbs x 8 reps
• 75 lbs x 7 reps

Military Press

• 65 lbs x 8 reps
• 75 lbs x 7 reps
• 75 lbs x 7 reps
• 85 lbs x 5 reps

DB Shrugs

• 50 lbs x 7 reps
• 50 lbs x 7 reps
• 55 lbs x 7 reps
• 60 lbs x 6 reps

Behind the Back Smith Shrugs

• 135 lbs x 8 reps
• 135 lbs x 7 reps
• 135 lbs x 7 reps
• 135 lbs x 8 reps

Leg Presses

• 230 lbs x 8 reps
• 230 lbs x 7 reps
• 230 lbs x 7 reps
• 140 lbs x 30 reps

Great workout today, thought my shoulders were going to fall off.

Mass Gaining Diet

W 1, D 1

Meal 1

12 oz fat free milk, 2 scoops scivation whey, 1/2 banana, 1/2 cup dry oats, 2 tbsp natural peanut butter

Meal 2

1/2 Cup Brown Rice, 4 oz Chicken

Meal 3

2 Slices White Bread, 2 Tbsp Natural Peanut Butter, 1/2 Banana, Fluff

Meal 4

8 oz Fat free milk, 1 scoop Myofusion

Meal 5

Pasta with sauce, turkey

Meal 6

Not figured out yet

Meal 7

8 oz fat free milk, myofusion

this is what i ate so far, it’s 7.50 not sure what im having for meal 6 but meal 7 is pre bed shake

MGR - W 1, D 1

Chest and Middle Back

Flat BB Bench -

• 135 lbs x 8 Reps
• 155 lbs x 6 Reps
• 155 lbs x 5 Reps
• 165 lbs x 5 Reps

Weighted Dips

• BW  + 25 Lbs x 6 Reps
• BW + 25 Lbs x 6 Reps
• BW + 25 Lbs x 6 Reps
• BW + 25 Lbs x 6 Reps

Incline BB Bench

• 115 lbs x 6 Reps
• 115 lbs x 5 Reps
• 135 lbs x 5 Reps
• 135 lbs x 5 Reps

BB Row

• 135 lbs x 5 Reps
• 135 lbs x 5 Reps
• 135 lbs x 5 Reps
• 135 lbs x 5 Reps

T-Bar Rows

• 90 lbs x 8 Reps
• 90 lbs x 8 Reps
• 90 lbs x 6 Reps
• 90 lbs x 6 Reps

Pull Ups

• BW x 10 Reps
• BW X 8 Reps
• BW X 8 Reps
• BW X 8 Reps

MGR - W 1, D 1

Chest and Middle Back

Flat BB Bench -

• 135 lbs x 8 Reps
• 155 lbs x 6 Reps
• 155 lbs x 5 Reps
• 165 lbs x 5 Reps

Weighted Dips

• BW  + 25 Lbs x 6 Reps
• BW + 25 Lbs x 6 Reps
• BW + 25 Lbs x 6 Reps
• BW + 25 Lbs x 6 Reps

Incline BB Bench

• 115 lbs x 6 Reps
• 115 lbs x 5 Reps
• 135 lbs x 5 Reps
• 135 lbs x 5 Reps

BB Row

• 135 lbs x 5 Reps
• 135 lbs x 5 Reps
• 135 lbs x 5 Reps
• 135 lbs x 5 Reps

T-Bar Rows

• 90 lbs x 8 Reps
• 90 lbs x 8 Reps
• 90 lbs x 6 Reps
• 90 lbs x 6 Reps

Pull Ups

• BW x 10 Reps
• BW X 8 Reps
• BW X 8 Reps
• BW X 8 Reps

I just finished a routine now focusing on a mass gaining routine to pack on the pounds

It’s a 5 day split with 6 workouts.

Monday - Middle back and Chest

Tuesday - Off

Wednesday - Shoulders, Traps and Leg Presses

Thursdays - Chest and Middle Back

Friday Morning - Arms, Abs, Core and Calves

Friday Afternoon - Legs and Lower Back

Saturday or Sunday - Arms, Abs, Shoulders

Sat or Sun - Off

I just finished my split for gaining strength. It worked great for me, gained 6 lbs and a lot of strength. If anyone is interested in the routine PM me and I’ll gladly send you the word document.

It’s been going pretty good lately, I’m seeing my lifts go up and I’ve gained 2 lbs. I hope that everything keeps going well!

Woke up this morning and this is what I had for my first meal.

2 Scrambled Eggs with 1/2 cup of Broccoli

12 oz Fat Free Milk, 2 Scoops Muscle Juice

Meal Numbers-

824 Calories, 24g Fat, 96g Carbs, 52.5g Protein

I also took my orange triad and fish oil with this meal.

Time to grow