BH Journal

[bodyhard]

You're a fucking warrior John.

I do 5 days in a row once a month, maybe. Just did it last week and it kicked my ass.

My favorite is 3 on - 1 off - 2 on - 1 off for contest prep.

Thanks man, I like to change my routine from time to time, hate to keep things the same for too long, I feel I get stagnated. But this will be the first time I am doing this split so I will see how it goes.

good split. keeping a nice mix of smaller bodyparts seperated from bigger ones. Good thing, you should be in and out in a flash, more days but less time per session

Yes I like it, I can concentrate on the big muscle groups by themselves. I also want to concentrate on my shoulders this way I can do them without compromising them, aince the come into play when doing chest.

[bodyhard]

Tonights workout

Flat DB press
1st set 45lbs 15x, 2nd set 60lbs 10x, 3rd set 70lbs 10x, 4th set 90lbs 6x

Incline Hammer
100lbs 3x12

BW dips
3x8

Incline Flys
20lbs 4 sets 30 reps each 15 second rest between sets

Standing Calf Raises
1st set 300lbs 15x, 2nd set 400lbs 15x, 3rd set 500lbs 15x

[bodyhard]

Todays meals

1st MEAL
7 eggs
1 cup oatmeal
1 cup cottage cheese
1 banana
2 slices whole wheat bread
OJ

2nd MEAL
Nlarge whole milk

3dr MEAL
Potatoes
Yams
2 pieces of fish
baby carrots
broccoli
Large water

4th MEAL
Brown Rice
2 chicken breast (cutlets)
1 cup cottage cheese
Large water

5th MEAL
2 tuna whole wheat
1 cup peanuts
glass of milk

6th MEAL
Dinner??? I think it is going to be steak not sure

[jscan1]

Todays meals

1st MEAL
7 eggs
1 cup oatmeal
1 cup cottage cheese
1 banana
2 slices whole wheat bread
OJ

2nd MEAL
Nlarge whole milk

3dr MEAL
Potatoes
Yams
2 pieces of fish
baby carrots
broccoli
Large water

4th MEAL
Brown Rice
2 chicken breast (cutlets)
1 cup cottage cheese
Large water

5th MEAL
2 tuna whole wheat
1 cup peanuts
glass of milk

6th MEAL
Dinner??? I think it is going to be steak not sure

Drool.... Looks like heaven, Last night when I got home from gym my wife and daughter were sitting on the floor chewing Starbursts, And my little one looks up at me and said mmmmmmm......When your done with your diet daddy will you be able to have one of these....little creep

[bodyhard]

Drool.... Looks like heaven, Last night when I got home from gym my wife and daughter were sitting on the floor chewing Starbursts, And my little one looks up at me and said mmmmmmm......When your done with your diet daddy will you be able to have one of these....little creep

LOL that has to suck!

[bodyhard]

Tonights workout

BW Pull-Ups
3x8

Deadlifts
1st set 135lbs 15x, 2nd set 225lbs 10x, 3rd set 275lbs 10x, 4th set 315lbs 6x

BB BOR
135lbs 10x3

close grip cable rows
Used a different row machine and it had no fucking numbers, so 4 sets 15 reps of unknown lbs

Shrugs
1st set 135lbs 15x, 185lbs 3x15

[freebirdmac]

Tonights workout

BW Pull-Ups
3x8

Deadlifts
1st set 135lbs 15x, 2nd set 225lbs 10x, 3rd set 275lbs 10x, 4th set 315lbs 6x

BB BOR
135lbs 10x3

close grip cable rows
Used a different row machine and it had no fucking numbers, so 4 sets 15 reps of unknown lbs

Shrugs
1st set 135lbs 15x, 185lbs 3x15

That routine looks oddly familiar

[bodyhard]

That routine looks oddly familiar

Yes I practice what I preach

I need to add weight to the pull ups soon I am approaching 10 reps per set. I will add a 25lbs

[bodyhard]

Tonights workout

Seated Mil Press
1st set 95lbs 15x, 2nd set 115lbs 10x. 3rd set 135lbs 6x

Seated DB lateral raises
20lbs 3 sets 30x each

Seated BO lateral raises
20lbs 3 sets 15x each

Face Pulls
60lbs 3 sets 15x each

Seated Calf Raises
100lbs 3 sets 15x each

[bodyhard]

Tonights Workout

Leg Press * Plates per side
1st set 2 plates 15, 2nd set 3plates 10x, 3rd set 4plates 10x, 4th set 5 plates 10x, 5th set 6 plates 20x

Squats
1st set 135lbs 15x, 2nd set 185lbs 10x, 3rd set 225lbs 10x Starting to get a little comfortable here, pelvis is still a concern though.

Leg Extension
1 set 30 reps, not sure of the weight no fucking numbers

Leg Curls
1st set 45lbs 15x, 2nd set 70lbs 15x, 3rd set 90lbs 15x

Reverse Curls Hammer
100lbs 3x15

[bodyhard]

Today's meal might be a little difficult have a very busy day in front of me so most of my meals will consist of MRP's.

[Baldiewonkanobi]

John same here. I have been traveling about So Cal a lot on biz lately and have been packing Lean Labrada drinks. 42 gm protein, zero sugar, carbs - fiber = very few carbs. Good fats. PERFECT. Freeze em and its like ice cream (sorta). I am leaving for work and will pick up 3 for the day. My only real meal other than my buffalo burger breakfast will be sushi for lunch.


Baldie

[bodyhard]

John same here. I have been traveling about So Cal a lot on biz lately and have been packing Lean Labrada drinks. 42 gm protein, zero sugar, carbs - fiber = very few carbs. Good fats. PERFECT. Freeze em and its like ice cream (sorta). I am leaving for work and will pick up 3 for the day. My only real meal other than my buffalo burger breakfast will be sushi for lunch.


Baldie

Sucks doesn't it when you are busy. I hate to mis meals

New Supplementation

AM Outa bed

5g Glutamine
1000mg C
Animal Pak
5g L Arginine
50g Cellucor Ultra Lean Protein 4g carbs
BCAA


Pre training
Cellucor M5 stacked with NZero drink has in it 16g waxy maize carbs
5g Glutamine
1000mg C
50g Cellucor Nitro Sport which has 30g way maixe carbs and 3g L Arginine


Post training
5g L Arginine
5g L Glutamine
Cellucor R3 Extreme Recovery
Kre-Alkalyn creatine
1000mg C
50g Cellucor Ultra Lean
50g Waxy Maize
50g Dextrose
BCAA


Bed time
5g L Arginine
5g L Glutamine
BCAA
Cellucor R3 Extreme Recovery

[bodyhard]

Tonights workout

Standing BB curls
1st set 50lbs 25x 2nd set 60lbs 10x, 3rd set 90lbs 10x, 4th set 120lbs 6x

sitting alternate curls
1st set 35lbs 10x, 2nd set 45lbs 10x, 3rd set 45lbs 10x

standing db hammer curls
45lbs 3x12

incline db curls both arms same time (johnny-curls)
35lbs 3x10

two arm db overhead ext
1st set 60lbs 15x, 2nd set 80lbs 15x, 3rd set 90lbs 15x, 4th set 120lbs 5x

skull crushers
80lbs 3x12

bent over over-head tricep rope pulls
60lbs 3x12

triceps press downs
60lbs 3x12

[Baldiewonkanobi]

The overhead 120s on the tris are freaking awsome. Figuring my body weight I the would need to do like the 140s....no thanx, I'll just sit here and watch.


Baldie