Training Recap 9/16-9/18: Incline Press and more Squats! Plus a little diet recall...

9/16/2013 - Chest/Shoulders/Triceps

Incline Press - 135x10, 185x10, 225x10, 275x5, 315x8+3+3
Snatch Grip Behind the Neck Presses - 135x10, 155x2x8
DB W Press - 40x3x12, 50x12, 60x12
Seated DB Lateral Raise - 35x12, 40x2x12, 45x12 superset with DB Flys - 50x4x20
Cable Lateral Raise - 4x15
Grionda Power Pushdown - 4x20
Tricep Preacher Extension - 4x20


9/17/2013 - Back/Traps/Biceps

Wide Grip Weighted Pullups - BWx10, +25x4x10 superset with Barbell Shrugs - 225x4x30
Wide Grip Pulldowns - 150x15, 180x15, 215x15, 235x12+8 superset with Cable Shrugs - 4x30
Racing Dive Lat Pulls - 4x20 superset with Upright Rows - 105x4x15
Machine Pullovers - 4x20
Reverse BB Curls - 65x15, 85x2x15
DB Preacher Curls - 45x3x15
Cable Hammer Curls - 3x20

9/18/2013 - Legs

Weight - 224.5

Back Squat - 135x2x10, 185x10, 225x10, 275x10, 315x8, 365x5, 405x3, 455x3, 500x8
Linear Toe Hack Squat - 90x15, 230x15, 270x2x15
Frog Stance Toe Hack Squat - 180x15, 230x15, 270x15
Walking Lunges - 100x3x30
Single Leg Quad Extensions - 3x20
Seated Hamstring Curls - 3x20

I'm an idiot for not charging my camera battery, so it dies on the 2nd or 3rd rep.. While this sucks, it just motivates me even more to hit a bigger PR on camera in a few weeks.

I'm also putting in a dietary recall for anybody who's interested in seeing what my diet is like at the current moment. Still sitting on around 8-9% bodyfat, and will continue to gain weight until that number reaches 11%.

Daily Nutrition Facts

Total Calories                                          5596

Total Fat                                                  149.67g
Saturated Fat                                           36.01g
Trans Fat                                                 0g
Cholesterol                                              1677.5mg
Sodium                                                    4184.12mg
Total Carbohydrate                                 590.32g
Dietary Fiber                                           61.75g
Sugar                                                       44.16g
Protein                                                     463.97g

Meal 1

	Intek Protein Evolution (Chocolate) – 1 1 Scoop	160 cal
	Egg Beaters 100% Egg Whites – 1 cup	133 cal
	Quaker Oatmeal Old Fashioned Oats – 1 cup	300 cal
	Organic peanut butter crunchy – 1 tbsp	100 cal
	Food For Life Ezekial Cinnamon Raisin English Muffin – 1 1 Muffin	160 cal
	Organic peanut butter crunchy – 1 tbsp	100 cal

Total:953 cal

 

Morning Snack

	Ezekiel 4.9 Sesame Bread – 2 1 slice	160 cal
	Organic peanut butter crunchy – 1 tbsp	100 cal
	Honey – 1/2 tbsp	32 cal
	large Egg – 3 large egg	210 cal
	Jambalaya – 1 cup	472 cal

Total:974 cal

Lunch

	Rice, white, long-grain, regular, cooked, unenriched, without salt – 1-2/3 cup	342 cal
	Chicken Breast Boneless/Skinless Grilled – 10 oz	300 cal
	Ezekiel 4.9 Sesame Bread – 2 1 slice	160 cal
	Organic peanut butter crunchy – 1 tbsp	100 cal
	Honey – 1/2 tbsp	32 cal
	large Egg – 3 large egg	210 cal

Total:1144 cal

Afternoon Snack

	cliff bar protein builder lemon – 1 package	270 cal
	Intek Protein Evolution (Chocolate) – 1/2 1 Scoop	80 cal
	Egg Beaters 100% Egg Whites – 1 cup	133 cal
	Quaker Oatmeal Old Fashioned Oats – 1 cup	300 cal
	Organic peanut butter crunchy – 1 tbsp	100 cal

Total:883 cal

Dinner

	Quaker Oatmeal Old Fashioned Oats – 2 cup	600 cal
	Egg Beaters 100% Egg Whites – 1-1/2 cup	200 cal
	Organic peanut butter crunchy – 2 tbsp	200 cal

Total:1000 cal

Evening Snack

	Rice, white, long-grain, regular, cooked, unenriched, without salt – 1-2/3 cup	342 cal
	Chicken Breast Boneless/Skinless Grilled – 10 oz	300 ca

Training Recap 9/9-9/11: Bench and Squat

9/9/2013 - Chest/Shoulders/Triceps

Weight - 220.6

Bench Press - 135x10. 185x10, 225x10, 275x8, 315x5, 375x9+3+3
Scott DB Press - 60x12, 70x12, 80x12, 90x9 supersetted with Laying Incline Lateral DB Raise - 4x12
Gironda Barbell Swing - 85x4x12 supersetted with Fwd DB Raise - 4x10
Bodyweight Dips - 4x20 supersetted with Incline DB Lateral Raise - 4x15
Tricep Preacher Extension - 4x20
Cable Tricep Kickbacks - 4x20

9/10/2013 - Back/Traps/Biceps

Weight - 219.8

(Single Arm) (T-Bar) (Dead Stop) Rows! - 70x10,  90x10, 135x10, 180x10, 225x10 supersetted with Barbell High Pulls - 105x4x15
Wide Grip Pullups (bar to low chest/abs) - 5x10 supersetted with Barbell Shrugs - 275x4x15
Racing-Dive Rows - 4x20 supersetted with DB Shrugs - 4x20
Wide Grip Lat Flys - 2x25 supersetted with Kelso Shrugs - 2x25
Reverse Grip Bicep Curls - 65x12, 85x12, 105x12
Preacher Hammer Curls - 45x12, 55x2x12
Standing EZ Bar Curls - 100x10, 90x12, 80x15

9/11/2013 - Legs!

Weight - 219.6

Back Squat - 135x10, 185x10, 225x10, 275x8, 315x8, 365x5, 405x3, 475x8+3+3
Toe Lever Hack Squat - 90x15, 140x15, 180x15, 270x15
Frog Hack Squat - 180x15, 230x15, 270x15
Walking Lunge - 110x3x20 steps
1.5" Deficit Deadlift - 135x5, 225x5, 315x5, 405x5, 495x5
Single Leg Quad Extensions - 2x25
Laying Hamstring Curls - 2x25

Probably could have had 2 more, but I seriously felt like my eyes were going to pop out of my head!

Training Recap 9/2-9/4: Deload Week!

9/2/2013 - Chest/Triceps

Reverse Grip Bench Press - 135x20, 185x20, 225x20, 275x5, 315x17
Wide Grip Incline Collar Press - 135x20, 185x20, 225x20, 245x20
Decline DB Flys - 60x4x20
Cable Fly - 4x20
Incline V-Bar Tricep Pushdown - 3x20
Incline Rope Tricep Pushdown - 2x20
Incline Underhand Tricep Pushdown - 2x20
Cable Tricep Kickbacks - 3x20

9/3/2013 - Back/Traps/Biceps

Weighted V-Bar Pull Ups - +25 x15, x12, x12, x12 superset with Rope Lat Flys 4x20
Wide Grip Behind the Neck Pull Ups - 4x8 superset with Wide Grip Lat Flys 4x20
Supported T-Bar Row - 90x20, 135x20, 135x20, 145x20 superset with Barbell Shrugs 225x4x20
Seated Cable Row - 4x20 superset with Cable High Pull 4x20
Barbell Reverse Grip Curl - 65x12, 85x12, 90x12, 90x12
EZ Bar Spider Curl - 60x15, 60x15, 80x15, 80x15
2 DB Preacher Curl - 35x3x15

9/4/2013 - Legs!

Weight - 217.4

Back Squat - 135x10, 185x10, 225x10, 315x10, 365x5, 405x20
Toe Hack Squat (Lever) - 90x20, 110x20, 180x20, 270x20
Walking Lunge - 60x2x50
Barbell RDL - 135x15, 185x15, 225x15, 275x15
Single Leg Quad Extension - 3x20
Seated Calf Raise - 3x20
Single Leg Hamstring Curl - 3x20
Standing Calf Raise - 3x20