Goliac 7's Master of None Log

[Goliac7]

Am :
Bike- 6.05 miles in 24:00
30 reps each side oblique crunches- 30lb
Still working on getting out of bed... Gonna try to get a short run in tomorrow as well.

 

[Goliac7]

Nutrition

Breakfast:
Spinach, egg, cheese bagel
Banana

Morning snack:
1 c yogurt

Lunch:
8 oz chicken
4 oz broccoli
2 oz onion
2 oz carrots
2 c spinach
4 oz cottage cheese
Granny Smith Apple

Afternoon snack:
2 oz natural beef jerky
Amp protein shake

Dinner:
8 oz chicken
2 c spinach
2 tbsp ranch
2 hard boiled eggs

Evening snack:
Casein shake

Macros:
Carbs- 178
Fat- 57
Protein- 274
Kcal- 2385

 

[danielrh]

Looking great, G7! Love the intensity and dedication you are putting into it. Keep it up and that weight you have lost you will get back in muscle.

 

[Goliac7]

Heavy Thursday

Bench Press- 6,4,4- 205, 225, 245
DL- 6,4,2-225, 275, 295- sweaty hands, bar kept slipping.
Squat- 6,4,4- 225, 275, 225- fatigued on second set so dropped to 225
Lat Pull- 6,4,4- 130, 145, 160
Bent over DB row- 6,4,4- 60,70,80

DB Curl- 6,4,4- 40,45,45
Smith Incline Press- 6,4,4- 180, 270, 360
Leg Press- 6,4,4- 360, 450, 540
DB Shrug- 6,4,4- 60 lb
Diverging Seated Row- 6,4,4- 100 lb

Bike- 2 miles in 8:00 post lift
Elliptical- .5 miles

Nutrition:
Spinach, egg, cheese bagel
1 c pineapple

Morning snack:
4 oz cottage cheese
GS Apple

Lunch:
Cobb(ish) salad- 8 ozchicken breast and 2 hard boiled eggs over spinach. 2 tbsp ranch
1 c yogurt
1 c carrots

Preworkout:
C4 N03

Post workout:
Plain bagel
Amp protein shake

Dinner:
8 oz chicken
4 oz broccoli
2 oz onion
2 oz carrot
1 c spinach

Evening snack:
1 c yogurt
Casein shake

Macros:
Carbs- 216
Fat- 52
Protein- 231
Kcal- 2408
Weight- back down to 239 again

 

[Bullmuscle7]

Damn Bro!!! You are doing great! Thats a lot of intensity there!!!

 

[Goliac7]

Damn Bro!!! You are doing great! Thats a lot of intensity there!!!

Thanks... Haha. I was hoping to do a little better with squats, but it always feels good to get some in. I felt real good benching. 245 is the most I've ever put up, so 4x is great in my eyes. I realize my max is going to be a bit higher- but I don't want to look at my numbers that way. I feel like saying " My max is 255" will kill the drive for me a bit. So I'll stick with "today I maxed at 245 for 4 good reps." Gonna continue at this little program that I have put together. Off day tomorrow, then a volume day Saturday. Week B begins Sunday, featuring a few small tweaks. I'm excited to see how this first 2 week phase turns out. Hoping that I feel good, then I'll run the cycle 5 more times and see what the yield is.

 

[5.0]

The attitude and effort going in here is superb! Keep killing it and chasing goals G7!

 

[danielrh]

I would be shocked if you were able to move at all today. Serious full body attack yesterday. Others here have discussed liquid chalk to help their grip or if were using an overhand grip only try an alternate hand grip and really make sure you squeeze the bar. If keeping a squeeze on the bar is difficult, then you could also work on your grip with DB Farmers walks and even getting a hold of a squeeze ball or tennis ball. Looking good, Goliac!

 

[Goliac7]

I would be shocked if you were able to move at all today. Serious full body attack yesterday. Others here have discussed liquid chalk to help their grip or if were using an overhand grip only try an alternate hand grip and really make sure you squeeze the bar. If keeping a squeeze on the bar is difficult, then you could also work on your grip with DB Farmers walks and even getting a hold of a squeeze ball or tennis ball. Looking good, Goliac!

Farmers are in Week B of my workout plan. Also some forearm work thrown in there. My quads are a bit sore, other than that I'm in decent enough shape. Haha. Week B ramps up the volume on both days, so next week will be a real grind. I'm getting some type of sick pleasure out of putting myself through all of this.... I used chalk when lifting with a pal just after college, definitely thinking about investing in a bit of my own. Thanks for hanging in with me guys. Last volume day of week A tomorrow. Might do a 8-10 mile bike thrown in.

 

[Goliac7]

Nutrition:

Breakfast-
Tuna Melt on bagel
1 HB egg

Morning snack-
Clif Crunch bar
1 c carrots
1 stalk celery

Lunch-
6 oz chicken
4 oz broccoli
2 oz onion
2 oz carrots
1 c yogurt

Afternoon snack:
Amp protein

Dinner:
6 oz filet
3 oz mushrooms
3 oz red bell peppers
2 c spinach
2 HB eggs

Evening snack:
Granny Smith Apple
Casein shake

 

[Bullmuscle7]

Looks totally delicious!

 

[Goliac7]

Saturday

Bike- 8.0 in 28:30
Elliptical- .25 in 3:36

10 sets AMRAP
Close Grip Bench- 90/115lb
Hammer Curl- 94/ 25 lb
Tri Pushdown- 103/ 50lb
Single arm Shoulder Press- 91/ 50 lb
Straight Arm Pushdown- 83/ 40 lb
Reverse Grip Narrow Pulldown- 79/ 70 lb
Lateral DB Raise- 64/ 20 lb
Front DB Raise- 57/ 20 lb
Seated Row- 101/ 60lb
Seated Flyes- 92/110 lb

Nutrition

Breakfast:
3 oz bacon, 2 eggs, 1 c spinach, 1 c yogurt1 bagel

Preworkout:
C4 N03

Post workout:
Amp shake

Lunch:
8 oz filet
2 oz peppers
2 oz mushroom
1 c spinach
1 6 oz PC plain cheese pizza

Afternoon snack:
2 HB eggs
4 oz chicken breast

Dinner:
Iceberg wedge salad
Shrimp and grits.... Sinfully good
2 Guinness- yay for the Irish

Macros:
Carbs- 203
Fat- 92
Protein- 286
KCal- 3076 boo for the Irish.... Every bite/ sip was worth it