Wednesday, 11/20/2013

I thought I'd begin today by doing a run down of what I ate and trained yesterday and my plan for today's training.

5:30 AM - 1 scoop B-Drive by B Built (BCAA supplement containing HBM - which is a form of HMB that is much more orally bioavailable than regular HMB)

Meal 1 - 3 Whole Eggs, 8 Egg Whites, 2 pieces ezekial bread, 1 ezekial english muffin
Meal 2 - 5 oz 93/7 Lean Beef, 150 grams broccoli
Meal 3 - 1.5 scoops Syntrax Nectar (36 grams whey protein), 2 TBSP Almond Butter
Meal 3 - 6 oz Chicken, 150 grams sweet potato
     Pre Workout - 1 scoop B Pump by B Built + 1 scoop Alphagen by Morphogen*
     TRAIN - Sip 15 grams BCAA
     Post Workout - 1 scoop B Drive by Built
Meal 4 - 30 grams Karbolyn, 30 Grams Whey Protein (Syntrax Nectar)
Meal 5 - 1.5 cups Wild Rice, 1 oz Chicken (cooked with chicken broth), sliced carrots, 4 oz 90/10 Beef
     Desert:  We ate at my mothers last night.  I'm not typically a desert eater, but she had freshly baked apple crisp and I've been jonesing for apple pie for some reason.  I had myself a couple of helpings and LOVED every second of it
Meal 6 - 6 oz Chicken, 1 TBSP Almond butter

Tuesday was Legs for me.  I've been doing a squatting 10X10 workout the last few weeks trying to add 10-20 pounds each week.  I start by taking 1 minute rests between sets and if I do not get 10 reps on a set I rest pause then complete that set of 10 and increase my rest time by 30 seconds.  I keep doing this  until I get 10 X 10.  For example, I'll do a set of 10 then rest for 1 minute.  I'll keep this up until I fail at a number under 10 (let's say 8), then I rack the weight, rest for 10 breaths, and complete the last 2 reps.  I'll then increase my rest time to 90 seconds.  I was doing this about mid prep for the Natural Northern with 225 for 10 sets of 10 pretty good.  Yesterday was the first time I moved back up to 225.  I had to rest 90 seconds to 150 sconds between each set and it actually took me 11 sets to get 100 reps.

Warm-up:  Outer/Inner Machine - 70/15, 80/15, 90/12, 90/10
1.  Squats - 225 X 100 reps - took 11 sets
2.  Seated Leg Curl - 100 X 10 - 8 sets - 1 minute rests
3.  Outer Thigh - 90/12 X 3
4.  Leg Ext (2/1/1/2) - 60/15, 70/15, 80/12, 90/10, 90/10

Today, Wednesday, is Chest/Shoulder day.  The plan is as follows:

1.  Incline Bench - 10 X 10 w/ 185 pounds
2.  Decline DB Bench - 4 X 8-12
3.  Incline Cable Fly - 3 X 10-15
4.  Heavy Partial Lateral Raise - Warm-up with 3-4 sets of 10, then 4-5 sets of 8-10 partials
5.  Barbell Shoulder Press - 4 X 6-10
6.  Reverse Pec Dec - 5 X 10-20

Hoping to get a bit of cardio in tonight.  Nothing super hard, about 20-25 minutes of 3.5 MPH at a 5% incline on the treadmill.