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Fantastic workout. Diet: good.

Today, I had a Grand Slam from Denny’s for breakfast. It’s the one where you get to choose your items. I chose the two eggs, ham, hash browns, and wheat pancakes. Don’t give me crap about the hash browns, bitches! I don’t do this all the time! Anyway, two point five hours later I had a cup of microwaveable Minute Rice brown rice with a Starkist Lunch To Go Kit. (simplicity and convenience is the key to success!)

Tuna Kit:
Calories: 240
Protein: 18g
Sodium: 27% (dv for 2k diet)

Minute Rice Cup:
Calories: 230
Protein: 5g
Sodium: 6%

Totals:
Calories: 470
Protein: 23g
Sodium: 33%

Ok, I slacked a little on the protein. No worries. 2 hours after that I had sushi. 6 pieces of salmon sushi and 6 pieces of salmon roll with avocado (the good fat), and Japanese Green Tea. This brand is crazy-good and authentic. Has that oaky taste that good Japanese green teas have.

My workout today was Back. Did fantastic, adding weight to my pulldowns and rows. I even did 3 extra sets of rows with a slightly wider jet-fighter-pilot grip attachment. First sets were with a narrow-grip. Went with a Super Set for the final biceps/triceps sets. Did a set of tricep rope extensions, immediately followed by barbell curls, then 1 minute rest and start the fuck again!

I was actually pouring in sweat from that super set. Who sweats from bicep curls and tricep extensions?? ME, BIATCHES! And anyone who works freaking hard with super sets! I made sure to max out within ‘the range’.

Then I finished my workout with a 10 minute interval training session on the spinning bike. One minute fast, one minute slow, next minute heavy resistance slow, next: light resistance slow, then heavy resistance- fast! (as fast as you can which won’t be very fast), then back to light resistance but fast, etc. Kick ass.

BTW, I’m now using the Optimum Nutrition Instantized BCAA’s + Creatine. I got unflavored so I can mix it with the protein. That works out fine. You especially don’t taste it when you do 1.5 scoops of protein. IT DOES NOT WORK very well when you mix it with water by itself. It tastes terrible. Maybe it’s the Creatine in it, because that Vitasport unflavored brand I mentioned didn’t have a nasty taste at all and you could mix it with only water with no problem whatsoever. Today, I mixed it with Gatorade and it was fine.

So, if you’re not going to mix it with your protein shake, then get a flavored version. I still recommend this one since it has the Creatine built-in. I’ll probably get a flavored one next and go back to mixing two drinks. It wasn’t that bad. One in the locker room before I shower, then another in the car as soon as I leave the gym. Then lunch. Perfect.

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Post One.

abs

absOk, so I’ve been good lately. Worked out 6 days last week!!! Woohoo! This includes my Park Workout. I’ll post this exact workout later. Really love this workout as a major change to the routine. It’s a fast paced circuit workout and includes push and pull exercises as well a little legs and abs. I always leave the park feeling like my arms are going to burst out of my shirt! : ) YEAH BOY! : )

The one day I didn’t work out didn’t mean I sat on my ass eating chips. I ran, mofos! I ran a total of three times last week. WHY am I running so much when I clearly told you not to run more that once a week? Well, like I said in Workouts p.2, you’ll worry about burning fat after you’ve reached your goal. Which I have. This assumes you’re skinny. If you’re already at around 18% body fat or worse, then you’ll need to run more, fatty.

Last week, I did Legs twice (as prescribed), and all of the rest; Back, Shoulder, Chest once, (as prescribed). Not much abs. That’s cool. That aint my concern for now.

Record for Friday, October 8:
Weight: 176.2 (Yeah! First time in my life. In fact, I’ve never been more than 170 before doing this workout program)
Fat:14% (I know, I’m a fatty. that’s why I’m running more, bitches!)

How do I know these dates and stats? I keep the records in my Google Calendar. This way, I can update or read it from my phone, or work computer, home computer, etc. My paper journal goes inside the gym with me, and keeps the details; the reps, weight, etc. Google Calendar tells me how good or bad I’ve been, and if I did slack and miss a workout, I know which one I should do next.

Remember, you don’t have to keep the calendar schedule and you actually shouldn’t with these workouts. If you missed Chest day and are two days behind, don’t skip it and go with Legs because next time you do Chest, you will have done Chest around two weeks apart and that won’t work. Pick up where you left off (where you messed up) and try not to mess up again.