View Full Version : Bigboep's path to freakdom
Not much of a wordsmith, but here goes…
Last april started a diet and training routine and lost 40 lbs. of fat. Now I’m gonna pack on the mass. I’m starting now at 198 and 10% bf at 5’6” tall. Diet is looking like this…
3500 cal on training days and 3100 cal on off days. Getting aprox 360 protein, 300 carbs, 90-100 fat.
Supp stack…
Milk N Egg, Shock Therapy, Torrent, Animal Pak, Atomic7, whey, fish oil, cla
Training…
Mon- chest and delts, Tues- back and abs, wed- rest, Thurs- Legs and calves, Fri- Guns, weekend rest and grow. I’m working around tendonitis in my left shoulder so I do chest and shoulders together so im only pounding my delts once a week.
more details soon to come.
Here is what I ate yesterday to illustrate my meal plan,
breakfast- immediately upon rising, 1 banana and 1 scoop whey and bcaa's
4 eggs fried in pam
1 cup cheerios
1 cup skim milk
1 animal pak
mid morn- 1 cup lowfat cottage cheese
1 zone bar
lunch- 8 oz chicken breast
1 cup oatmeal
1 apple
1 fishoil
1 cla
afternoon-(large meal due to last solid food before training)
1 scoop whey
1 scoop milk n egg
1 cup skim milk
2 mozzarella string cheese part skim
2 rice cakes
1 tblsp nat peanut butter
pre workout 11/2 scoops shock therapy
post workout 3 scoops torrent
30 min after work out 1 scoop whey and bcaa's
dinner- 8 oz pork tenderloin
2/3 cups peas
1 fishoil
1 cla
before bed 1 scoop milk n egg
1 cup skim milk
1 tbsp. peanut butter
Bad day today....
Had to change a flat tire in the rain... Customers nag and treat me like im thier bitch. Boss nags. Ex nags. Gf nags. Cant wait to hit legs tonight. The weights never nag. The weights submit and bend to my will. In this ever stressful life, my weightroom is my solace. There I'm the master and I control the outcome. Time to drink my shock therapy and enjoy my solace!
here's what tonight's leg workout looked like...
Squats bar x 10, 135 x 10, 225 x8, 225 x8 1st time doing squats for over a year. it hurts my left shoulder to hold the bar. I don't care anymore. gonna continue to fight thru it.
Single leg press 278 x10, 278 x 10, 278 x 10
Stiff leg deads 225 x10, 225x10, 225x8
Leg ext 95x12, 95x12, 95x10
Leg curl 60x12, 60x12, 60x10
single calf press 208x15, 208x15, 208x11
calf press toes in 243x15 toes straight 243x14 toes out 243x14
great work out. took all sets to failure. going to continue to build up my squats. back in the day it used to be a really strong exercise for me and I would like to be able to improve this.
Firefist
10-31-13, 8:40 pm
Welcome to the forum brother.
Theres alot of cool stuff you can do to fix that problem with your shoulder. Mobility is often overlooked, but couldnt be any more important. Look up kelly starrett on youtube for some good tips.
Keep training hard.
Welcome to the forum brother.
Theres alot of cool stuff you can do to fix that problem with your shoulder. Mobility is often overlooked, but couldnt be any more important. Look up kelly starrett on youtube for some good tips.
Keep training hard.
I will do that. thanks brother!
Great workout tonight! I was so pumped, i thought my biceps would rip thru my skin and slap me in da face!!!
Here's how it went...
Conc curls 40's x 10,10,8 super set with
Pushdowns 133x 10, 10, 10
Ez bar curls 85 x 10, 8, 10 super set with
Skull crushers 115 x 10, 9, 8
Cable curl 85 x10,10,10 super set with
Behind head tri cable ext 100 x 10, 10, 10
Hammer curls 50's x 10,10,10 super set with
Close grip pushup 10,10,10
(45 lb plate on back)
Still struggling with this damn shoulder, but had a decent workout...
Chest and delts
Bench press Bar x 20, 135x 15, 225x 5, 275x 4,
295x 10, 305x 8, 305x 7
Incline bench 245x 10, 245x 10, 245x 6
Push ups with 45 on back 12, 8, 8
Seated lateral raise 10's x20, 20's x 12,12,10
Rear lats laying on bench 20's x 12, 30's x 10,10
Wide grip cable upright 63x 10, 80x 10,8
Row