An Evolution of Shayner: WEESSSTSSSIIIDE
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I don't see any crap related ingredients there...!
Fri 7/25
A) 1 arm bb hang snatch:65X4X3
B1)deadlifts: 135X5, 205X5, 275X5, 350X5
B2)db front delt raises:40sX8X2, 35sX8X2
C1)hammie curls:95X10X2
C2)cable curls:150X12X2
C3)calves:2 sets
Ran off to waterpark with the boyo.
Food intake so far-
1 protein shake, 1 cup blueberries, 5 strawberries, 3 cups milk, 1 orange, 4 eggs, 2 pieces Ezekial bread toast, 2 ounces cheese, handful of black olives, handful of green olives, 2 ounces pumpkin seeds, 2 ounces sesame seeds.
A) 1 arm bb hang snatch:65X4X3
B1)deadlifts: 135X5, 205X5, 275X5, 350X5
B2)db front delt raises:40sX8X2, 35sX8X2
C1)hammie curls:95X10X2
C2)cable curls:150X12X2
C3)calves:2 sets
Ran off to waterpark with the boyo.
Food intake so far-
1 protein shake, 1 cup blueberries, 5 strawberries, 3 cups milk, 1 orange, 4 eggs, 2 pieces Ezekial bread toast, 2 ounces cheese, handful of black olives, handful of green olives, 2 ounces pumpkin seeds, 2 ounces sesame seeds.
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It won't be a sausage-fest...put it that way
I'll have to decline at this time.
Nope to the above. I'm on a sensible-diet diet. I usually get 80-100 grams of fat and close to 100 grams of carbs. I try to get in 5-6 pieces of fruit a day and 2-4 servings of vegetables. This alone will give me around 100 grams of carbs. Then throw in the 2-3 cups of milk and you're looking at 124-136 grams of carbs. I try to stay with carb choices that give me a decent amount of fiber.
Anything about fiber I should know about? Also does the sugar from all that fruit effect you in anyway?
Depends on what you don't know about fiber. There's a slew of benefits to consuming fiber...specially as you get older.
The thing about my fruit intake is it's always paired with protein and fat. For example, my breakfast is usually a protein shake with 12 oz water, 1 cup milk, superfood, strawberries and blueberries.
Here's a good read-
TESTOSTERONE NATION - The Forbidden Fruit?
Try to post toward the end of the day so you can post in most of your eating habits for the day.
It's probably just me, but I don't understand a word of what you just said ^^
What does it all mean Evo? What is the meaning of all this?
It's probably just me, but I don't understand a word of what you just said ^^
What does it all mean Evo? What is the meaning of all this?
HWD=heavy weight for distance. This is 56 pounds
LWD-light weight for distance. Same as above but with 28 pounds.
Braemar-Stone thrown for distance weighing between 21-26 pounds. It's technically called putting the stone (think shot put).
Mon 7/28
A)push press:95X3, 135X3, 185X3, 205X3, 225X1<--On the second rep, I didn't get my head out of the way, the bar slammed into my chin. My jaw slammed together and I chipped two of my teeth. I called it a day on this movement for fear of breaking off my crown.
B)flat db press:85sX16, 9
C1)cheat curls:135X6, 155X5, 175X3
C2)scarecrows:30 a sideX15X3
D1)db shrugs:112sX12X3
D2)bicep stuff:3 sets
E)did some rotator cuff stuff along with a couple sets of BW chins
A)push press:95X3, 135X3, 185X3, 205X3, 225X1<--On the second rep, I didn't get my head out of the way, the bar slammed into my chin. My jaw slammed together and I chipped two of my teeth. I called it a day on this movement for fear of breaking off my crown.
B)flat db press:85sX16, 9
C1)cheat curls:135X6, 155X5, 175X3
C2)scarecrows:30 a sideX15X3
D1)db shrugs:112sX12X3
D2)bicep stuff:3 sets
E)did some rotator cuff stuff along with a couple sets of BW chins
So this is like strong man stuff? Do you find it's helping with the aesthetic portion of your goals too?
P.S. I've seen cuts and bruises in the gym...but chipped teeth?? That's HARDCORE Evo!
Monday:
4x sets of 10 @ 85lb incline press
4x sets of 10 @ 80lb overhead press
3x sets of 10 @ 175lb seated dips
3x sets of 10 @ 125lb preacher curl
5x sets of 10 @ 125lb mid row
cardio - 15 mins mid speed jog
Food:
3x Scrambled Eggs with HOTSAUCE
1 cup oatmeal
1/4 cup raisins
1/4 cup mandarin orange slices
coffee with skim milk / splenda
bottle of water x3
grilled chicken salad - Lettuce, grilled chickenx2 (double serving), black beans, pico de gallo, cucumbers and black olives - used salsa as dressing
bottle of water x2
footlong sub from subway... grilled chicken with HOTSAUCE and some pepperjack cheese
coke zero
8 hours of sleep
4x sets of 10 @ 85lb incline press
4x sets of 10 @ 80lb overhead press
3x sets of 10 @ 175lb seated dips
3x sets of 10 @ 125lb preacher curl
5x sets of 10 @ 125lb mid row
cardio - 15 mins mid speed jog
Food:
3x Scrambled Eggs with HOTSAUCE
1 cup oatmeal
1/4 cup raisins
1/4 cup mandarin orange slices
coffee with skim milk / splenda
bottle of water x3
grilled chicken salad - Lettuce, grilled chickenx2 (double serving), black beans, pico de gallo, cucumbers and black olives - used salsa as dressing
bottle of water x2
footlong sub from subway... grilled chicken with HOTSAUCE and some pepperjack cheese
coke zero
8 hours of sleep
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Not strongman like you see on TV (Worlds Strongest Man). It's called The Scottish Highland Games. It's a very cool sport. We typically practice twice a week and compete 5-8 times a year. I can't say that it helps with the aesthetic portions of my training. But it's a whole lot of fun. It's the main reason I stay in the weight room.
Yeah. That's my fault for having my stupid head too far forward.
You're supposed to work in sets of 5 reps. And work up to a weight that is heavy for 5 reps over 6ish sets. Then follow it up with 2 sets of high reps (15-20) assistance movement. Then you superset two back movements. Follow it up with shrugs and biceps.
Food:
3x Scrambled Eggs with HOTSAUCE
1 cup oatmeal
1/4 cup raisins
1/4 cup mandarin orange slices
coffee with skim milk / splenda
bottle of water x3
grilled chicken salad - Lettuce, grilled chickenx2 (double serving), black beans, pico de gallo, cucumbers and black olives - used salsa as dressing
bottle of water x2
footlong sub from subway... grilled chicken with HOTSAUCE and some pepperjack cheese
coke zero
8 hours of sleep
This is looking better. Do you know close to how many calories you got in this day? I'm not sure what your budget for food is. However, I'd like to see 3 servings of fruit a day. I'd also like to see you up your protein a bit. This can easily be done by adding in a cup of cottage cheese before bed. Throw in a cucumber a day.
Tuesday
3 Scrambled Eggs with Hot Sauce
Sausage
Hash Browns
coffee with triple milk and double splenda
bottles of water
wendy's chili
wendy's grilled chicken salad (just lettuce, mandarin oranges and grilled chicken)
water
Subway Footlong oven roasted chicken breast (got double meat.. thats 4 chicken breasts) with tons of cucumbers, pickles, olives and lettuce.. added hot sauce to it
7 hours of sleep
Worked out:
Leg press (a lot of this)
Extended Calf
Hamstring Machine
Lower Back Machine
Rowing Machine
3 Scrambled Eggs with Hot Sauce
Sausage
Hash Browns
coffee with triple milk and double splenda
bottles of water
wendy's chili
wendy's grilled chicken salad (just lettuce, mandarin oranges and grilled chicken)
water
Subway Footlong oven roasted chicken breast (got double meat.. thats 4 chicken breasts) with tons of cucumbers, pickles, olives and lettuce.. added hot sauce to it
7 hours of sleep
Worked out:
Leg press (a lot of this)
Extended Calf
Hamstring Machine
Lower Back Machine
Rowing Machine