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Goliac 7's Master of None Log

Goliac7

Goliac7

MuscleHead
Feb 20, 2015
1,102
362
Good work on all this brother! I like your plan!!!

I know you are dedicated and always work hard! Hope this goes well!!!

Thanks Bull. Any feedback on not hitting enough of these macros on days. Protein is my main goal, but say I never hit carbs and cals. As long as I have energy- is this a bad thing?
 
5.0

5.0

VIP Member
Nov 3, 2012
5,245
1,696
Nice session again! You are trying to drop lbs correct? A deficit in cals is definitely not a bad thing then
 
Goliac7

Goliac7

MuscleHead
Feb 20, 2015
1,102
362
Breakfast:
Bagel, 2eggs, spinach, cheese
Strawberries

Morning snack:
Granny Smith Apple

Lunch:
8 oz chicken breast
2 cups spinach
4 oz broccoli
4 oz onion
1 c yogurt

Afternoon snack:
Protein bar

Dinner:
8 oz chicken breast with Kashmiri curry
2 c spinach
4 oz onion
Naan

Protein Shake


KCal: 2,200
Fat:50 g
Protein:224.5
Carbs:150
 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,400
1,255
Nice work man!
 
Bullmuscle7

Bullmuscle7

MuscleHead
Jun 11, 2014
8,847
2,439
Excellent diet!!! Good eats!!!
 
Goliac7

Goliac7

MuscleHead
Feb 20, 2015
1,102
362
THanks guys! Every bit of encouragement helps. Starting a new program that will be two days of volume training and two days of strength training.

Breakfast
3 eggs, 4 sausage links, 2 c spinach, 1 c strawberries, 1 pc toast

Preworkout
C4 n03

Post workout
AMP Wheybolic shake

Lunch
1 c Greek yogurt
1 c cucumber dill salad

Dinner
10 oz split chicken breast sandwich
1 c basmati rice
2 c spinach

Evening snack
GS Apple
Casein shake

Macros:
Carbs- 231
Fat- 75
Protein- 232
Kcal- 2235

Volume Saturday

Preacher Curl- 12,12,10,10,8
Skull Crusher- 12,12,10,10,8
Shoulder Press- 12,12,10,10,8
Lat DB raise- 12,12,10,10,8
Hip Abductors- 20,17,15,13,11

Incline BB Bench- 12,12,10,10,8
Pendlay row- 12,12,10,10,8
Overhead straight arm Pulldown- 12,12,10,10,8
Front Shoulder Press- 12,12,10,10,8
Seated Calf Raise- 20,17,15,13,11
 
5.0

5.0

VIP Member
Nov 3, 2012
5,245
1,696
Food looks fantastic and great hit today, lot o reps!
 
Goliac7

Goliac7

MuscleHead
Feb 20, 2015
1,102
362
THanks guys! Every bit of encouragement helps. Starting a new program that will be two days of volume training and two days of strength training.

Breakfast
3 eggs, 4 sausage links, 2 c spinach, 1 c strawberries, 1 pc toast

Preworkout
C4 n03

Post workout
AMP Wheybolic shake

Lunch
1 c Greek yogurt
1 c cucumber dill salad

Dinner
10 oz split chicken breast sandwich
1 c basmati rice
2 c spinach

Evening snack
GS Apple
Casein shake

Macros:
Carbs- 231
Fat- 75
Protein- 232
Kcal- 2235

Volume Saturday

Preacher Curl- 12,12,10,10,8- 70lb
Skull Crusher- 12,12,10,10,8- 65 lb
Shoulder Press- 12,12,10,10,8- 70 lb
Lat DB raise- 12,12,10,10,8- 20lb then switched to 15
Hip Abductors- 20,17,15,13,11- 110 lb

Incline BB Bench- 12,12,10,10,8- 135 lb
Pendlay row- 12,12,10,10,8- 95 lb
Overhead straight arm Pulldown- 12,12,10,10,8- 40 lb
Front Shoulder Press- 12,12,10,10,8- 30 lb
Seated Calf Raise- 20,17,15,13,11- 90 lb
I added my weights.
 
Bullmuscle7

Bullmuscle7

MuscleHead
Jun 11, 2014
8,847
2,439
Excellent brother! Great food and hard lifting!!!
 
Goliac7

Goliac7

MuscleHead
Feb 20, 2015
1,102
362
Heavy Sunday- Week A

Bench Press- 5,4,3- 205, 225, 245
DL- 5,4,3- 225, 275, 315
Squat- 5,4,3- 225, 275, 315
Lat Pull- 5,4,3- 145, 160, 175

EZ Bar Curl- 5,4,3- 75, 85, 85
Smith Incline Chest Press- 5,4,3- 180, 270, 330
Leg Press- 5,4,3- 330, 410, 500
Weighted Dips- 5,4,3-45 lb plate

Very pleased with today's lift. It was the first time I've REALLY DL'd since December. Felt the strength in my legs, back, and core to go heavier; the grip wasn't there. Hit DEEP on the squats, and could have gone for 5 or 6 on the bench. All of this considering the fact that I didn't get an ounce of sleep- was really more than I expected.

Breakfast-
1c Greek yogurt
1 Bagel 2 tbsp PB
2 eggs
2 c spinach

Preworkout:
2 cups coffee .... Haha
C4 N03

Post workout:
Amp protein shake

Lunch:
2 c tortilla chips
2 oz queso
2 oz salsa
6 oz chicken breast
2 c romaine spinach blend
2 oz chipotle lime mayo
2 oz vinaigrette
1 beer

Dinner:
6 oz chicken breast
4 oz broccoli
2 c spinach
1 c carrots

Evening snack:
GS Apple
Casein shake

Macros:
Carbs-232
Fat- 74
Protein- 224
Kcal- 2468
 
Bullmuscle7

Bullmuscle7

MuscleHead
Jun 11, 2014
8,847
2,439
This log is so impressive! Glad to hear your lifts were strong brother! That is a great feeling.

Try to get some sleep! Remember...no sleep no grow!
 
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