Lift (fasted, 10g BCAA+5g creatine)

Squat: (95, 155, 195, 235, 275)*5, 315*2*5 (form was v good)
GM: 145*8
DB Incline: (45, 55, 65)*5, 75*8, 5
Calf raise: 135*5, 255*2*5
Kneeling rollouts: 2*10
hs practice (piss poor, shoulders tired)
Treadmill: 15 min @ full incline/3.5mph, flat/4mph, flat 4.5 mph

Meal I (PWO): 2 cups white rice, 20 oz ckn (1700)
Meal II: 20 oz ckn, 1 oz walnuts, big salad with cukes, romaine, mushrooms (700)
Meal III: 2 cups 4% cc (400)
Total ~2900

Supplements: 10g fish oil, 1g K, 600 mg Ca, YC (24, 200), EC (75, 400)

bw was 186 (182-183 w/out clothes+shoes probably), down 4-5 lbs or so under same conditions in 4 weeks. So, things are on track.

_________________
2012 goals
-reach & maintain single digit bf
-muscle up, free HSPU, standing rollout

Did you remove 450-300-550 from your 2012 goals? If so... I am saddened. I'll eat mac n cheese in your honor

Meals for 2 days

Yesterday

Meal I: 4 oz ckn, 1 oz walnuts, salad with romaine, cukes, mushroom (400)
Meal II: 16 oz ckn, 1 oz walnuts, salad with romaine, cukes, mushroom (600)
Meal III: 20 oz ckn, 90g rice, 1 oz walnuts (1000)
Total ~2000

Supplements: 10g fish oil, 600mg Ca, 533mg Mg, 1g K, EC*3(25, 200)

Today

Meal I: 4 oz ckn, 1 oz walnuts, salad with romaine, cukes, mushroom (400)
Meal II: 16 oz ckn, 1 oz walnuts, salad with romaine, cukes, mushroom (600)
Meal III: 20 oz ckn, 90g rice, 3 eggs (1000)
Total ~2000

Supplements: 10g fish oil, 35000 IU D-3, 600 mg Ca, 533mg Mg, 1g K, EC*3(25,200)

_________________
2012 goals
-reach & maintain single digit bf
-muscle up, free HSPU, standing rollout

Lift (fasted, 10g BCAA+5g creatine)

Deadlift: (135, 225)*5, (270, 330, 390)*3, 450*1 (goal was 3, time to back off next week)
GHR (rear elevated by 10#): 2*8
Chinup: +55#, 3*6 (quite easy)
Seated calf: +95#, 2*8
Kneeling rollouts: 2*10
HS practice, not too bad.

Treadmill: 15 min ea @ : full incline/3.5mph, flat/4.5 mph

Meal I (PWO): 2 cups white rice, 20 oz ckn tenderloins (1700)
Meal II: medium salad with cukes, romaine, mushrooms, 35g almonds (200)
Meal III: 20 oz ckn tenderloins, 1 cup white rice (1100)
Meal IV: 2 cups 4% cc (400)
Total ~ 3500

Supplements: 10g fish oil, 600 mg Ca, 1g K, YC (24, 200), EC (75, 400)

_________________
2012 goals
-reach & maintain single digit bf
-muscle up, free HSPU, standing rollout

13 days since last pics taken. Slightly leaner I think, going by oblique/lat seperation (was dehydrated in the last ones, semi carbed up in these).




Did a bunch of SMR and stretching, can't believe how tight my hips were (desk job ftl)

Meal I: 10 oz ckn, small salad with romaine, cukes, mushrooms, 1 oz walnut (450)
Meal II: 10 oz ckn, small salad with romaine, cukes, mushrooms, 35g almond (450)
Meal III: 20 oz ckn, 3 eggs, 90g white rice (1000)
Total ~2000

Supplements: 10g fish oil, 600 mg Ca, 1g K, 533mg Mg, EC*3 (25,200)

_________________
2012 goals
-reach & maintain single digit bf
-muscle up, free HSPU, standing rollout

Lift (fasted, 10g BCAA+ 5g creatine)

Bench: (95, 115, 135, 155)*5, 165*4*5, *4
CSR: (50, 95, 140)*5
DB Hammer: 55*8
3x
a) rear delt raise: 3#*15
b) overhead band pullapart: mini*20
treadmill: 15 min ea @ full incline/3.5mph, flat/4mph, flat/4.5 mph

Meal I (PWO): 2 cups rice, 20 oz ckn (1700)
Meal II: big salad with romaine, cukes, mushrooms, 35 g almonds (200)
Meal III: 20 oz ckn (500)
Meal IV: 2 cups 4% cc (400)

Supplements: 10g fish oil, 600mg Ca, 1g K, YC (24, 200), EC (75, 400)

right shoulder was pretty screwed from first warmups, so went close grip for work sets. skipped HS practice obviously, and kept everything to a minimum.

_________________
2012 goals
-reach & maintain single digit bf
-muscle up, free HSPU, standing rollout

Meal I: 4 oz ckn, salad with cukes romaine mushroom, 35g almonds (400)
Meal II: 16 oz ckn, salad with cukes romaine mushroom, 1 oz walnuts (600)
Meal III: 20 oz ckn, 90g rice, 3 eggs (1000)

Supplements: 10g fish oil, 35000 IU D-3, EC*3 (25,200), 600mg Ca, 533mg Mg, 1g K, 3mg melatonin

_________________
2012 goals
-reach & maintain single digit bf
-muscle up, free HSPU, standing rollout

Lift (fasted, 10g BCAA+5g creatine)

Squat: (95, 165, 205, 245, 285)*5, 330*3
GM: 155*8
DB Bench: (50, 60, 70, 80)*5, 90*4
Standing calf: 135*5, 265*2*5
Ab wheel: 2*10
Treadmill: 15 min ea. @ : full incline/3.5mph, flat/4mph, flat/4mph
Bunch of light rear delt raises for blood flow. Shoulder is achy, but not painful.
did a bunch of foam rolling later, too.

Meal I (PWO): 2 cups white rice, 20 oz ckn (1700)
Meal II: big green salad with romaine & cukes, 35g almonds (200)
Meal III: 20 oz ckn (500)
Meal IV: 2 cups 4% cc (400)
Total~2900
Had couple beers too.

Supplements: 10g fish oil, 600mg Ca, 1g K, YC (24, 200), EC (75, 400), 3mg melatonin

Melatonin is powerful shit, I slept harder than when I take zolpidem+diphenhydramine

_________________
2012 goals
-reach & maintain single digit bf
-muscle up, free HSPU, standing rollout

Comp is March 18th. It's an under 90kg comp though and I'm around 81-82kg on a night. I must also say that PED's are allowed and that puts me up against it, but I still fancy myself to finish top half.

_________________
Workout Log

Just realised you have a new log, wondered why I hadn't seem any update from you recently.

The band pull aparts are well worth it. I do them (though not with the frequency I should) in my lunch hour at work. Takes about 5 minutes. Gets my shoulders, back and traps all nice and warm, really feels good after a heavy pressing session. I'm generally quite muscular in those areas so I can't comment on gaining mass from them but in my opinion your upper back can't do too much work. If you already have a band there really is no reason not to do this.

_________________
My log

Big goal for this year 140kg overhead, any means necessary.

"We are what we repeatedly do. Excellence, then, is not an act, but a habit." -- Aristotle