Colts powerlifting journal(A REAL SQUAT VID COMIN SOON)
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Colts powerlifting journal(A REAL SQUAT VID COMIN SOON) - 5/5/2008 7:48:21 AM
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stalloneIs#1toMe
Posts: 1159
Joined: 6/6/2006
From: Grove city , Ohio
Status: offline
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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
< Message edited by stalloneIs#1toMe -- 5/15/2008 1:29:26 PM >
_____________________________
-body stats
6 ft 1 in
262 lbs
20% bf
-best lifts no assistance + no belt yes used a spotter :)
1.deadlift - 455x2
2.squat - 405x2
3.bench press - 275x3
4.bent bb rows - 245x8
5.power clean - 205x5
6.seated bb press - 165x8
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RE: Colts nutrition/workout journal - 5/5/2008 7:56:02 AM
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TheSilverFox
Posts: 1334
Joined: 1/14/2008
Status: offline
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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
_____________________________
--J
24 yrs old (currently bulking and using HST)
December 2007 181 lbs.
Current weight : 202.4 lbs
32 in" waist
10.5% body fat - Jan 2008
Current BF : 13%
16.5 in' bicep
305 lb. max bench (in Jan. 08)
300 lb. max bench (on April 15th, 2008)
200 lb. Barbell Overhead press 1 rep max (April 2008)
Deadlift max = 275 lbs (april 15, 2008)
Curved barbell Curl max = 130 lbs. (April 15, 2008)
max squat = I don't know.. injured myself
Supplements
Sweet Potato Smoothie daily
Musclemilk - cytogainer (gots to get ma' carbs)
Whey protein smoothie in the A.M. (peanut butter, milk, whey, oatmeal = yum)
Fish oil, vit. c, multivitamin
Working out is 90% mental... 10% physical
It's not quantity, it's quality.
(in reply to stalloneIs#1toMe)
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RE: Colts nutrition/workout journal - 5/5/2008 10:13:07 AM
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stalloneIs#1toMe
Posts: 1159
Joined: 6/6/2006
From: Grove city , Ohio
Status: offline
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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
_____________________________
-body stats
6 ft 1 in
262 lbs
20% bf
-best lifts no assistance + no belt yes used a spotter :)
1.deadlift - 455x2
2.squat - 405x2
3.bench press - 275x3
4.bent bb rows - 245x8
5.power clean - 205x5
6.seated bb press - 165x8
(in reply to TheSilverFox)
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RE: Colts nutrition/workout journal - 5/6/2008 12:42:17 PM
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stalloneIs#1toMe
Posts: 1159
Joined: 6/6/2006
From: Grove city , Ohio
Status: offline
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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
_____________________________
-body stats
6 ft 1 in
262 lbs
20% bf
-best lifts no assistance + no belt yes used a spotter :)
1.deadlift - 455x2
2.squat - 405x2
3.bench press - 275x3
4.bent bb rows - 245x8
5.power clean - 205x5
6.seated bb press - 165x8
(in reply to stalloneIs#1toMe)
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RE: Colts nutrition/workout journal - 5/7/2008 6:34:01 AM
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stalloneIs#1toMe
Posts: 1159
Joined: 6/6/2006
From: Grove city , Ohio
Status: offline
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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
_____________________________
-body stats
6 ft 1 in
262 lbs
20% bf
-best lifts no assistance + no belt yes used a spotter :)
1.deadlift - 455x2
2.squat - 405x2
3.bench press - 275x3
4.bent bb rows - 245x8
5.power clean - 205x5
6.seated bb press - 165x8
(in reply to stalloneIs#1toMe)
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RE: Colts nutrition/workout journal - 5/7/2008 6:39:15 AM
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stalloneIs#1toMe
Posts: 1159
Joined: 6/6/2006
From: Grove city , Ohio
Status: offline
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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
_____________________________
-body stats
6 ft 1 in
262 lbs
20% bf
-best lifts no assistance + no belt yes used a spotter :)
1.deadlift - 455x2
2.squat - 405x2
3.bench press - 275x3
4.bent bb rows - 245x8
5.power clean - 205x5
6.seated bb press - 165x8
(in reply to stalloneIs#1toMe)
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RE: Colts nutrition/workout journal - 5/7/2008 7:13:28 AM
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stalloneIs#1toMe
Posts: 1159
Joined: 6/6/2006
From: Grove city , Ohio
Status: offline
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forget this post :)
< Message edited by stalloneIs#1toMe -- 5/10/2008 11:05:18 AM >
_____________________________
-body stats
6 ft 1 in
262 lbs
20% bf
-best lifts no assistance + no belt yes used a spotter :)
1.deadlift - 455x2
2.squat - 405x2
3.bench press - 275x3
4.bent bb rows - 245x8
5.power clean - 205x5
6.seated bb press - 165x8
(in reply to stalloneIs#1toMe)
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RE: Colts nutrition/workout journal - 5/8/2008 6:11:12 PM
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stalloneIs#1toMe
Posts: 1159
Joined: 6/6/2006
From: Grove city , Ohio
Status: offline
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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
_____________________________
-body stats
6 ft 1 in
262 lbs
20% bf
-best lifts no assistance + no belt yes used a spotter :)
1.deadlift - 455x2
2.squat - 405x2
3.bench press - 275x3
4.bent bb rows - 245x8
5.power clean - 205x5
6.seated bb press - 165x8
(in reply to stalloneIs#1toMe)
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colt's power - 5/9/2008 5:57:52 PM
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stalloneIs#1toMe
Posts: 1159
Joined: 6/6/2006
From: Grove city , Ohio
Status: offline
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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
_____________________________
-body stats
6 ft 1 in
262 lbs
20% bf
-best lifts no assistance + no belt yes used a spotter :)
1.deadlift - 455x2
2.squat - 405x2
3.bench press - 275x3
4.bent bb rows - 245x8
5.power clean - 205x5
6.seated bb press - 165x8
(in reply to stalloneIs#1toMe)
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RE: colt's power - 5/10/2008 11:08:42 AM
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stalloneIs#1toMe
Posts: 1159
Joined: 6/6/2006
From: Grove city , Ohio
Status: offline
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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
_____________________________
-body stats
6 ft 1 in
262 lbs
20% bf
-best lifts no assistance + no belt yes used a spotter :)
1.deadlift - 455x2
2.squat - 405x2
3.bench press - 275x3
4.bent bb rows - 245x8
5.power clean - 205x5
6.seated bb press - 165x8
(in reply to stalloneIs#1toMe)
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RE: colt's power - 5/13/2008 10:49:41 AM
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stalloneIs#1toMe
Posts: 1159
Joined: 6/6/2006
From: Grove city , Ohio
Status: offline
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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
_____________________________
-body stats
6 ft 1 in
262 lbs
20% bf
-best lifts no assistance + no belt yes used a spotter :)
1.deadlift - 455x2
2.squat - 405x2
3.bench press - 275x3
4.bent bb rows - 245x8
5.power clean - 205x5
6.seated bb press - 165x8
(in reply to stalloneIs#1toMe)
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