Goliac 7's Master of None Log

[Bullmuscle7]

A lot of hard work Goliac7!

Good job brother!!!

 

[Goliac7]

Thanks Bull.

 

[Goliac7]

Sunday
Volume

Bike 5 miles- 18:26


6 sets, 10 reps per set; all exercises focused on the eccentric portion for 3-4 seconds. Made sure I used my best form

Seated Calf Raises- 180lb
Ham Curl- 85 lb
Hip Abductors- 96 lb
Front Squat- 95 lb
Single Leg Extension- 40 lb
Goblet Squat- 30 lb
Weighted Calf Raises- 180 lb
Romanian Deadlift- 115 lb
Leg Press- 270 lb
Back Squat- 135 lb
Total of 660 reps plus 5 miles vigorous biking. Legs/posterior chain oughta thank me for a day or two.

Nutrition-

Breakfast-
Casein shake (missed last night's)
1 c yogurt
2 eggs
6 oz chicken
1 c spinach

Preworkout:
NoExplode

Post workout:
Amp shake

Lunch:
6 oz chicken
6 oz gelato

Afternoon snack:
3 oz roast beef (out of the crock pot while it was cooking)

Dinner:
6 oz roast beef
2 oz onion
1 oz garlic
1.5 c spinach

Evening snack:
Granny Smith Apple
Casein shake

Macros:
Carbs- 118.5
Fat- 68
Protein-258.5
Kcal- 2040

 

[Goliac7]

Off Day

Breakfast:
Spinach and egg bagel
1 banana

Morning snack:
4 oz cottage cheese
1 c pineapple
2 oz blackberries

Lunch:
8 oz roast beef
1.5 c spinach
2 oz onions

Afternoon snack:
2 HB eggs
Amp shake

Dinner:
8 oz chicken
4 oz homemade jalapeño cabbage slaw
3 corn tortillas
2 oz onion

Macros:
Carbs- 177.5
Fat- 69
Protein- 260.5
KCal- 2244

 

[Bullmuscle7]

Your workouts kick ass brother!!! And your diet is fantastic!!! I reall enjoy how thorough your log is. That takes work and I appreciate that!

 

[5.0]

Brother that's a damn fine leg day! 5 miles on the bike too, nice. It's almost outdoor season too!

 

[Goliac7]

Your workouts kick ass brother!!! And your diet is fantastic!!! I reall enjoy how thorough your log is. That takes work and I appreciate that!

Thanks as usual, I'd have to say I appreciate your encouragement my friend... I've got all of my commonly eaten foods catalogued in a spreadsheet (which makes life easy) and I try to plan my workouts a week out. I always thought if you're going to do something, do it all the way. Seems like the hard work with figuring out the diet is done, now I just get to have fun trying to optimize macro intake and see the results. I'm hoping to see 235 on the scale by Wednesday at the latest. Throwing in the OHP in Week B, excited to see what I can do tomorrow.

 

[Goliac7]

Brother that's a damn fine leg day! 5 miles on the bike too, nice. It's almost outdoor season too!

Thanks... Biking is one of my favorite times... Get to people watch, sweat, and feel the leg burn. Love it.

 

[Bullmuscle7]

Excellent!!!

Thanks as usual, I'd have to say I appreciate your encouragement my friend... I've got all of my commonly eaten foods catalogued in a spreadsheet (which makes life easy) and I try to plan my workouts a week out. I always thought if you're going to do something, do it all the way. Seems like the hard work with figuring out the diet is done, now I just get to have fun trying to optimize macro intake and see the results. I'm hoping to see 235 on the scale by Wednesday at the latest. Throwing in the OHP in Week B, excited to see what I can do tomorrow.

This is just excellent Goliac7! You are a good example to us all!!!

 

[Goliac7]

Elliptical 5 minutes
Bike 2.5 miles = 8:57

5,3,1 30 sec rest

Leg Press- 450, 540,630 lb - PR (could have gone higher, but stuck to the program)
Squat-225,275,295 lb
Leg Extension- 160, 190,235 lb
Lat Pull- 160,175,190 lb
Seated Cable Row- 175,190,205 lb
Deadlift- 225,275,315 lb
Farmer Carry 100 yds- 160 lb
Bench Press- 225,245,255 lb - 255 PR (could have gone higher, but stuck to the program)
Hammer Incline
Shoulder Press- 230, 320, 360 lb
OHP- 95,115,135 lb (first time ever done.... MUCH room for improvement. Ended up being more of a clean and press I suppose, started from the ground)

Nutrition:

Breakfast- PB bagel

Morning Snack-
2 HB eggs
1 c pineapple

Lunch-
8 oz chicken
2 oz onion
3 corn tortillas
1 c yogurt
6 oz cucumber

Preworkout-
c4 NO3

Postworkout-
Amp shake

Dinner-
12 oz chicken breast
6 oz broccoli
4 oz carrot
2 oz onion
1 c spinach

Evening Snack:
Granny Smith Apple
Casein Shake

Macros:
Carbs- 192
Fat- 54.5
Protein- 263
Kcal- 2579

 

[Bullmuscle7]

Some great PR's on the bench and leg press. Those are always great. Sounds like a good program and your are sticking to it well!!!

Good job brother!!!

 

[5.0]

Huuuge day brother! Ohp, farmer walks, squats, dl and a variety of other torture.....hope you have today to recover