Colts powerlifting journal

guess i'll start this thing right off with my food log

*********one note why im logging in the diet part is because well im stupid and dont really pay to much attention to what i eat ive been working hard at it hopefully this will help me better i wanna try a eat a S..t load protein and use fats as my primary energy source also not neglecting carbs but keeping them low and only whole grain **********

today May 05 2008

**before meal 1 took multi vitamin**

*meal 1 - so called carb meal ramen noodles with added jalepeno's
PRO-8g's CARB-40g's FAT-13g

*meal 2 -pre workout meal 14 ounces of ground chicken + jalepenos + teaspoon of flax seed oil ((((MY MEGA PROTEIN MEAL SUPRISINGLY ENOUGH HANDLED ALL THE PROTEIN PRETTU GOOD)))
PRO-90g's CARB-8g's FAT-50 (38g's of fat from chicken low saturated = goood)

SUPPS pre workout - 3 NO2 capsles

*meal 3 - post workout shake has a blend of monhydrate in it really small amount + 3 NO2 capsles
PRO-52g's CARB-6g's FAT-4g's

*meal 4 - 6 ounces chicken pattie + tspn of flax seed
PRO-40g's CARB-3g's FAT-20g's

*meal 5 - 8 ounces of steak
PRO-50g's CARB-1g FAT-28g's

total protein-240 to 250g's
total carbos-60g's about
total fats - 103g's

calories - 2150 rounded

bench - 305 lbs
squat - 505 lbs
dead - 550 lbs
only with a belt i dont care for suits

was about to ask why so much fat is in your diet.  but then i saw that you are taking flax seed.

but also.. u could trade the steak for a lean beef, or poultry.  other than that.. things look ok

My name is FOX.... and I approve this message.

yeah ... just aint had it in a while thats why the steaks there oh man love it !! lol , one thing i could of posted is this aint the only things im eating day to day i'll switch it up for sure
 
may 05 2008
 
back + bi
rack deadlifts 5x2-5
wide pulldowns 5x8-12
bb shrugs-kept it light 225 5x12
cable row - just one set to stretch out a little
bb curls - 4x10-12
hammer curls - 4x10-12
 

bench - 305 lbs
squat - 505 lbs
dead - 550 lbs
only with a belt i dont care for suits

may 06 , 2008
 
im retarted i screwed eating by sleeping till noon , but quite honestly ive not been 100% this past week i really feel odd not sick but just not good dont know how to describe it but anywhooo heres what im eating today
 
*chicken breast strips
p-60g's
carbs-4g's
fat 20g's
 
*monster low carb drink
p-0g
carb-3g's
fat-0g,s
 
**pre workout took 3 NO2 capsles**
no protein
3 carbs
no fat
 
**post workout shake+NO2+5 fishoil caps**
p-52g's
c-9g's
f-4g's
 
8 ounces chicken pattie with flaxseed oil
p-50g's
c-2g's
f-28g's

bench - 305 lbs
squat - 505 lbs
dead - 550 lbs
only with a belt i dont care for suits

May 06 , 2008
***ive not really focused on a strict power routine this week just trying to swich it up a bit***
 
chest and triceps day
 
*bench press* 2 warmup sets 4 work sets got to 275 3 full reps had help to get a cheat rep in been stuck here for 3 weeks now trying to bust through it
 
*incline db press*4 sets of 8-10
 
*machine fly's* 4 sets of 10 to 12
 
*close grip bench press*4 sets of 10 reps went to 155 feel like i could do alot more
 
*one arm press down*4 set 10-12
 
*4 sets of 12 on hanging leg raises
 
fast paced 10 minute walk on treadmill (gotta bump this up considerably

bench - 305 lbs
squat - 505 lbs
dead - 550 lbs
only with a belt i dont care for suits

May 07 , 2008
 
food log
 
meal 1 - monster low carb + noodles/jalepenos :(
p-7g's
c-38g's
fat-15g's
 
meal 2 - 8 ounces chicken burger grilled
p-45g's
c-3g's
f-8g's
 
meal 3 same as before
 
meal 4 - post workout shake
p-52g's
c-6g's
f-4g's
 
meal 5 - ground beef burger
p-65g's
c-2g's
fat-17g's

bench - 305 lbs
squat - 505 lbs
dead - 550 lbs
only with a belt i dont care for suits

forget this post :)

bench - 305 lbs
squat - 505 lbs
dead - 550 lbs
only with a belt i dont care for suits

not even gonna post diet it was a reck....
 
 
workout for May 08 , 2008
 
squat day
 
45 and 135 warmups 15 and 10 reps
225x5
275x5
315x5
335x3
375x3
did 4 sets uo leg ext 10-12 reps
4 sets up stiff deads kept it light 135
20 min walk on tread

bench - 305 lbs
squat - 505 lbs
dead - 550 lbs
only with a belt i dont care for suits

may 09 , 2008
 
 
did a shoulder and light by tri day
 
did super sets with bb curls and cable pressdowns 5 sets for bi/tris 10-12 reps
 
did standing bb presses 5 sets of 10-12 at 135
side laterals and rear delt raises 10 sets 5  each
 
 
net week im going back to a more power style routine i'll update it when i get it figured out

bench - 305 lbs
squat - 505 lbs
dead - 550 lbs
only with a belt i dont care for suits

saterday may 10th , 2008
 
had to pieces of whole grain toast with about a tbsp of butter
 
waited about and hour a little more and headed to the gym just di 25 minutes at 2.5 and 3.0 mph on a 7 degree incline
 
afterwards i had a muscle milk
 
today for the rest of my meals im gonna keep the carbs a little on the down side eat maybe 2 more meals with chicken and scramble up some eggs planning on 5 to 6 meals today

bench - 305 lbs
squat - 505 lbs
dead - 550 lbs
only with a belt i dont care for suits

may 13th , 2008
 
 
bench press / assistance
 
 
bench 185x8 205x6 230x4 255x3 265x3Cheated 3 rep
hammer press 4x8-10 made it to 3 plate a piece
onearm pressdown - 4x10
cgb-4x8-10 kep it at 135
 
 
cut it short today my shoulder was killing me

bench - 305 lbs
squat - 505 lbs
dead - 550 lbs
only with a belt i dont care for suits

May 15th , 2008
 
 
i took the day off today aint been feeling good , i wanted to note that im gonna be posting a new squat vid up it aint gonna be the amazing 500lbs half squats i posted some years back it will be in the 380-405 range and will make it a full squat maybe it will be the first actual squat vid ever on this site WOOOO

bench - 305 lbs
squat - 505 lbs
dead - 550 lbs
only with a belt i dont care for suits

sunday may 18 , 2008
 
 
 
welll its sunday im still trying to figure out a new routine at the moment gotta have one to start monday

bench - 305 lbs
squat - 505 lbs
dead - 550 lbs
only with a belt i dont care for suits

May 20th , 2008
 
havent updated in a few these last few days ive been dealing with the damned cold i'll start updating more often i'll try tomorow if im feeling better

bench - 305 lbs
squat - 505 lbs
dead - 550 lbs
only with a belt i dont care for suits

may 21 08

okay.... i decided to get my ass up today eat clean and get to the gym still clogged up a little but just focused on squating today


squat - warmed up with 135x10 and 225x10

295x5
315x5
335x5
385x5
405x3

i worked these off a box started it at 15 inch next week i'll nock it down to 14 (parallel) try for 5 reps with 405 and then in the 3rd week try 405 off the 13 inch if all goes well i'll rid myself of the box and do parallel without it for hopfully 5 reps then start increaseing from there

simple - work with 405 for the next 3 weeks week 4 move up to 410-425


today what i ate

breakfast - muscle milk nutritonal shake
pro-34g's    carbs-17g's    fat-15g's

snack - tortilla chips with bean dip w/jalepeno
pro-35g's    carbs-77g's    fat-10g's

lunch - 10 ounce chicken breast
pro-60g's    carbs-0g's      fat-17g's

preworkout - 3 no2 caps

post workout - 3 no2 caps + protein bar
pro-34g's    carbs-18g's     fat-15g's

dinner - 10 ounces of some kind of meat ground chuck or chicken

finish of the night with a healthy dose of whey
pro-52g      carb-6g's   fat-4g's
 
 
put me around 260 for protein today pretty good

bench - 305 lbs
squat - 505 lbs
dead - 550 lbs
only with a belt i dont care for suits