Matt's dia...I mean Journal.

[MatthewC]

I exceed my quota by 11.2 KB; it was a 11.6 KB file.

 

[MatthewC]

3.5

Meal 1- Cottage Cheese/ Scoop of PB
Meal 2- Provolone Cheese/roast beef/salami/mayo/spinach wrap (used the cheese for wrap) With Mayo; head of broccoli
Meal 3- Protein Shake/Almonds
Meal 4- Tuna Fish cans with Mayo/ Almonds

Cardio- 20 min of interval jump rope; 400 jumps then as many doubles I can do in 1 minute. Three rounds; got 29 doubles as my best. I'm out of shape.
Incline DB- 85 16X 90 10X 100 4X 100 3X (just had nothing left in the tank for these for some reason
BW dips (between each set of incline) 20X 20X 20X 16X
Pull-ups-BW 15, 12; 20lbs weight 6 6

Doing 5 on; 2 off with light cardio. I think I'm going to try this Keto for the next 8 weeks. Got a lot of carbs in me from the weekend; let's see if I can do it. I have a pic of my last day of bulking; but can't upload. No weight loss supplements; but I ordered some caffeine powder and gernamine powder for some kick in my end of week workouts. Looking to mix 200mg of caffeine with 30mg gernamine for preworkout; sound about right? I don't use anything right now.

 

[MatthewC]

3.6
Meal 1- Scoop of PB and 1/4lb of beef pan fried and saurkraut
Meal 2- Almonds and Protein Shake
Meal 3- 2 hardboiled eggs and half a 24oz container of raw brococoli
Meal 4- More almonds/ 2 cans of tuna fish
Meal 5- Protein shake

Crossover curls- 3 sets of 12 at 25 lbs
Curl bar curls- 90 10x 90 12X 90 12X
Drag curls- 60 10 10X 60 10X 60 8X
Skull crusher- 90 10X 90 12X 90 12X
Tricep pulldown 67.2 16X (3 sets)
Squats- 135 16X 225 10X 245 6X
Cardio; High resistance on the elliptical for 28 min. Was really tired; I've stop taking zero card Monsters this week. When the pre-workout supplements come in, I'm pretty sure they'll remedy that.

 

[MatthewC]

3.7 I missed cardio; had to run to my car to see if it was being towed. It wasn't; but lost the focus to do one more set of each lift then cardio. Was pretty good up until that point.

Bent over reverse flies 20 12X 20 12X 25 10X
Side raises 20 12X 25 12X 25 11X
Front DB raises 25 12X 25 12X 30 11X
Machine rows- 3 sets of 12 (don't know the weights) really slow; last two of each set were killer.
Machine late pull downs 2 sets of 12; 1 set of 10 (don't know the weights) same as rows
Shoulder shrugs BB 225 12X 225 12X 275 10X (slow on the light weights)

Meal 1- PB/ Handful of brocoli
Meal 2- Three scoops of cottage cheese; 12OZ of beef
Meal 3- Almonds/ Protein Shake
Meal 4- 2 Hardboiled eggs/Spinach
Meal 5- 2 cans of Tuna fish/ almonds

 

[MatthewC]

3.8
Meal 1-2 Scoops of PB before workout
Meal 2-5 egg omelet; 2 oz beef, onion, green pepper, spinach, and cheese, and saukraut
Meal 3- 2 strings cheeses; protein drink
Meal 4- Cottage Cheese/handful of almonds
Meal 5- Two can of tuna

I cycle through all the lifts in the order
DB ft 75 20X 85 18X 90 12X
Cable cross overs 52 16X 67 16X 75 12X
BW Dips 40 30 21
Ab machine (I don't know the weight; but did them slow) 1 set of 20; 3 sets of 12 (left/right obliques/abs)
Half raise on machine leg press 3 set of 20 pigeon toed; 3 set of 20 bull legged; felt like cramping at the end of each set.
High resistance elliptical 30 min

 

[MatthewC]

Got it to work; this was end of Feb; last day of bulking. Still trying to figure out pics here.

 

[MatthewC]

Meal 1- Spoon of peanut butter/ spinach leaves
Meal 2- Salami and provlone wrap
Meal 3- Chicken salad; lots of dressing, green peppers and spinach tomatoes
Meal 4- 1/2 cup of cottage cheese/protein shake; string cheese
Meal 5- 2 cans of Tuna fish; just switched to oil, and some more cottage cheese

Squat- 225 10X 225 10X 245 8X
DB FB 75 25X 90 14X 100 12X
Dips (BW) 30 20 20
Pullups 25#'s 8X 25#;s 7X BW 15X

20 mins of cardio (was in a hurry). Started a CKD on March 1; did not eat clean on either weekend and won't this weekend either (st. patty's day). My body hasn't hit keto yet I assume because I haven't lost that much energy; but it most likely hit this thursday. Getting stix tomorrow. I am losing fat already; but that's because of the introduction of cardio and dropped about 500 cals from the diet. Pasting a pic below.

 

[MatthewC]

3.14
Meal 1- Two spoonfuls of peanutbutter/string cheese/preworkout (it's a first). Gonna start a thread on the preworkout; need some help on making it drinkable.
Meal 2- Provolone/Roastbeef/Salami/Mayo Wrap with spinach and saurkraut
Meal 3- Cottage Cheese/peanuts/chicken breast
Meal 4- Cottage Cheese/ Protein Shake
Meal 5- Two cans of tuna fish

Cycled through these in different order; flew threw them because of the preworkout supplement. Arms never looked bigger.
BB curls- 70 12X 90 8X 90 12X 90 7X
DB side curls 25 15X 30 10X 30 8X 25 10X
Cable Curls 37.2 sets of 12 12 10 9
Skull crushers 70 20X 90 12X 90 14X 90 10X
Tricep pull-down- 67.2 3 sets of 12, 1 set of 10

 

[MatthewC]

3.15 (yesterday) Don't quite remember what I ate

Side raises 25 12X 25 12X 25 12X 30 10X
Front raises 30 12X 30 12X 30 10X 35 8X
Reverse flies 20 12X 20 12X 20 10X 20 9X
BB bent over rows 135 (3set of 12)
Shrugs (no straps) 225 (2 sets of 12)
Cable rows 3 set 12 (160) 1 set of 10 170
No cardio; figured it would be alright because this was a lot of volume for me.

3.16
Meal 1- 3 spoonfuls of Peanut butter/breadless sandwich
Meal 2- Cottage Cheese/ Sunflower seeds/Chicken breast
Meal 3- Protein shake
Meal 4- Tuna fish (two cans)

Cardio fo 40 min;
DB FB 80 25X 90 16X
DB Flies 30 20X 40 14X

I had nothing left in me. End of the week on Keto. Got strips and I tested positive for keytones....heck yeah.

 

[MatthewC]

March 19-

Meal 1- Peanut butter (2 scoops)
Meal 2- Provolone/Roastbeef/Salami/Mayo Wrap with spinach and saurkraut (B-stress multi)
Meal 3- Cottage Cheese/ Protein Shake
Meal 4- Chicken Breast/Cottage Cheese
Meal 5- Two cans of tuna fish

So on friday night I ate carbs after hitting ketosis for the first time. That is quite the experience. The more I at; the hungrier I got; so after about 2500 calories in 45 min, and just had to tell myself to stop eating. I look forward to this friday again.

DB FB- 85 20X 100 16X 100 14X
Squat- 225 8X 275 4X 225 6X
Pull ups (BW) 21!!!! (pr) 12 slow 12 slow close grip

40 mins of high resistance elliptical

 

[MatthewC]

March 21st (missed a workout yesterday; had 15hr workday)

Meal 1- String cheese/Cottage Cheese/2 scoops of peanut butter/(preworkout-30mg DMAA/200mg Caffeine/5g Creatine Mio)
Meal 2- Salami/Roast beef
Meal 3- Protein Shake/Cottage Cheese
Meal 4- Almonds/Chicken Breast
Meal 5- Chicken Breast/Tuna fish/mayo

Arms day (great workout suggestions by admin on 3 sets; 3 grips supersets)

Curlbar reverse grip- 70 12X 70 12X 90 10X 90 9X
Cross-over DB (hammer grip) 30 14X 35 12X 35 9X 30 12X
Cable curls 32.5 12X 32.5 32.5 9X 27.5 12X
BB skull crusher 70 12X 90 12X 90 12X 90 10X
Hammer Grip cable pull downs 3 sets 12 of 67.5 1 set of 10
Cable reverse grip 32.5 10X 27.5 8X 17.5 12X (17.5 8X 12.5 6X 7.5 6X drop set)

Cardio
15 min of interval jump rope (100 jumps; then doubles till failure; rest 2 minutes)
35 min high resistance elliptical

 

[MatthewC]

3.22
Meal-1 3 scoops of peanut butter
Meal-2 1/4 of beef, fried
Meal-3 Almonds/Cottage Cheese/1 pc of string Cheese
Meal-4 Protein Shake/Almonds
Meal-5 Chicken Breast/Cottage cheese

Shoulders/Back (these are all superset)
DB Side raises 25 12X 30 10X 30 12X
DB front raises (arms locked out) 30 12X 35 12X 35 10X
Curl Bar raises 110 8X 110 9X 110 8X
Sitting OHP 135 8X 135 8X 135 7X
Row machine 265 3 sets of 12 (1 set 170 leaned forward going slow, stretched my back)
Cable Reverse flies 17.5 2 sets of 12X

Cardio
10 min of jump rope; 25 min on elliptical