Goliac 7's Master of None Log

[Goliac7]

Back on that cardio gang jazz...

1/13 Cardio/Core
Stretching and rolling- 20:00
Run 30:00- 3.66 Mi
Decline Situp- 8x10
Hyperextensions -4x10
Bike 20:00- 4.5 Mi

The run was broken up into two parts:

Part A- Running isn't so bad.... Well, at least you're not dead.
Part B- Why did you do this.... Maybe death isn't such a bad thing.

Meal 1- Spinach and onion omelette, eggs and spinach wrap (how diverse, right)
eggs- 2 large
Egg Whites- 2
Egg Whites- 2
Spinach- 2 c
Onion- 2 oz
Egg Whites- 2
Feta - 1" cube
Flour Tortilla

Meal 2
Milk- 1 c
Protein Bar
Orange

Meal 3
Olive Oil- TBSP
White rice- 1 c
Chicken Breast- 8 oz

Postworkout
Milk- 1 c
Peanut Butter- 2 tbsp
Rice Cake -1

Meal 4
Chicken Breast- 8 oz
Spinach- 2 c
Broccoli- 4 oz
Broccoli- 4 oz

156.7 20.3 136.4 78.1 226.1 2337

 

[Bullmuscle7]

Another great one!!!

Seriously...if you can drink real milk drink it. You don't need shakes!!!

 

[Goliac7]

1/14 Shoulders
Tri Set Single Shoulder Press (Normal, Facing Pad, Front Press) -3x45x20
Superset DB Lat Raises (Neutral Grip, Normal Grip)- 4x17.5x10
Single Matrix Press- 3x1ppx15
Front Cable raise- 4x50x10
Face Pulls- 4x80x20
Single Rear Delt Flyes- 3x90x15
Lat Cable Pushdown- 4x20x20
DB Shrugs- 60x20,70x20,80x20,90x20, 100x 15

Meal 1-
Milk- 1 c
eggs- 2 large
Egg Whites- 2
Egg Whites- 3
Chicken Breast- 4 oz

Meal 2-
Protein Bar
Orange

Meal 3-
Olive Oil- TBSP
Chicken Breast- 8 oz
Spinach- 2 c
Bell Peppers-3oz

Meal 4-
Chicken Breast- 8 oz
Brown Rice- 1/2 c
Yellow Curry
Onion- 2 oz
Carrot- 2 oz

Snack-
Protein Bar
Peanut Butter- 2 tbsp
Rice Cake -1

139 22.3 116.7 97.1 254 2556

 

[Bullmuscle7]

Always following you brother and always excellent effort and achievement!!!

 

[Goliac7]

Always following you brother and always excellent effort and achievement!!!

It has been possibly the longest, most hectic, most exhausting 4 weeks of my life. Not that anything bad has happened, but it has just been constant Go,Go,Go. I can't wait until things "slow down," in maybe 30 years or so.

Another 4 AM gym session, making it the 3rd of 5 days this week that I had to hit it early.


1/15 Legs
Leg Press- 8x6ppx20
Leg Sled Calf Raise- 5x6ppx50
Leg Extension- 2x85x10,2x100x9,2x115x8,2x130x7,2x145x6,2x160x5,2x175x4,2x190x3
Ham Curl- 2x40x10,2x55x9,2x70x8,2x85x7,2x100x6, 2x115x5,2x130x4,3x145x3
Single Leg Press- 10x100x10 SS w/ Single Calf Raise- 10x100x10

I ate good today. Lots of chicken and had some shrimp. Finished it off with a shake. Had beautifully done skillet breakfast potatoes with 2 eggs and 6 whites sandwiched between the gym and work.

These were numbers as of lunch

45 7 38 34 115 1010

 

[Bullmuscle7]

I admire anyone who works hard and makes themselves go in early to get it in!

I'm older and get to choose most of my times. Yes....I've earned that privilege.

But I admire you for making the sacrifices that are necessary to succeed!

Always great work followed by the nutrition to build what you tore down!

Totally impressive!!!!

 

[danielrh]

Hey, G, 3.67 miles in 30 minutes is a very nice pace. I don't know how out of breath that pace is maki g you, but if you can't hold a halted conversation during the run you are going too fast. Only time you really need to kill yourself running is when you are racing. As for things slowing down, I am 50 next month and I don't see it happening anytime soon. Sorry. Excellent workouts and logging, Bro.

 

[Goliac7]

Thank you, as always, my brother Bull!

Daniel, I am pretty steady at around an 8:00 pace. I just really hate cardio. Haha. Like really hate it.

 

[Goliac7]

1/17 Chest/Back
Incline- 2x135x15, 2x185x5,2x205x5,2x225x3
Lat Pull- 2x115x10,2x145x8,2x175x5,2x205x3
Magnum Press- 4x6ppx20
Face Pulls- 4x90x20
Chain CGBP- 10x135ccx10
DB Row- 2x75x10,2x85x6
Seated Cable Row- 100x8,115x7,130x6,145x5,160x4,175x3,190x3
Meadows Rows- 2x1ppx10,2x2ppx8,2x3ppx5

Didn't track this weekend, with my girl in town, but had to combine Saturday and Sunday chest and back days into one session. Noticed a weird "pop" in my ribs during Meadows Rows. I was looking around and saw it might be something with cartilage. Who knows.... No serious pain or any bruising or anything, just tender.

 

[Bullmuscle7]

Check around brother.

Often the best gyms are like Halo a garage in the neighborhood or some hole in the wall.

 

[Goliac7]

1/18 DL
Snatch- 2x135x10,2x225x5,2x315x3,2x365x2
DL- 385x1,405x1,425x1, 5x365x3
SLDL- 3x275x5
Abductors- 4x180x8
Adductors- 4x180x8

The ribs actually felt better after pulls. Who knows... I'm a weird mofo. Got wobbly legs after the conventional sets were done. Messed around with some hook grips on the lighter snatches. 315 felt like it was going to rip my thumbs off so I just went. Normal overhand.

 

[Bullmuscle7]

1/18 DL
Snatch- 2x135x10,2x225x5,2x315x3,2x365x2
DL- 385x1,405x1,425x1, 5x365x3
SLDL- 3x275x5
Abductors- 4x180x8
Adductors- 4x180x8

The ribs actually felt better after pulls. Who knows... I'm a weird mofo. Got wobbly legs after the conventional sets were done. Messed around with some hook grips on the lighter snatches. 315 felt like it was going to rip my thumbs off so I just went. Normal overhand.

You saw I'm learning about hook grip?

Great snatch and dl!!!