Thursday, March 17, 2011
Hello brothers and sisters of the iron
Ya, that was a pretty lame title. Happy St. Patrick's Day!
Anyway I spent most of my day writing a nifty article about back pain and it ended up turning into a bit of a novel. I'm going to proof read it a bit, add some references and toss it up here soon. Let me know what ya think when it comes out please.
Good Day at the gym. Matt, Greg and Maria came today. Maria is very strong! She benched 135 and also benched 95 x 10. very impressive. Big new best from Greg today too. Hit a new best at 145lbs. He started at around 90lbs being his best.
I was late so I skipped the static stretch
Bench Press SS w/dyno pullups 3 x 3/side
Bar x 10
95 x 5
135 x 5
185 x 5
205 x 3
225 x 3
250 x 1
275 x 1
285 x 4 260 x 8 -These are new bests, not sure if I'm at my best yet but improving definitely.
45 x 6
55 x 6
70 x 6
65 x 6
60 x 6/side
110 x 4/side
130 x 2(left) x 4(right) - definitely new bests haven't gone heavy on these in the past
Wow in retrospect this workout seemed more exciting then it was!
11:00am I slept approximately a billion hours last night
4-5 small eggs
2 strips bacon
raw sheep's milk cheese
lots of dressing
Quinoa and vegetables
1/2 coconut breaded chicken breast
Lots of pecans
7:00-8:30pm - 40g BCAA and water
Shake w/4 bananas, 1 orange, 1 grapefruit, strawberries
2 white potatos w/butter (raw organic, grass fed)
Lean pork chops (ran outta my own meat used some of Mom and Dad Pope's food.
Fish oil ZMA and vit. D
3 Chicken drumsticks
Pemmican (40% beef lard and and 60% deer jerky) I know I'm gross. If it makes you feel like I'm any more normal the pemmican is an excellent source of fat soluble vitamins, CLA and Omega 3 fatty acids.
Slacked a bit on the calories today - Maybe hit about 3800-4,000kcal. I want you guys to keep in mind the reason why I can eat so many calories is because of my activity levels, how much I train, my own metabolism and the types of foods that I eat (ie: lots of grains, starches and carbs will make you gain weight) John Berardi (First guy I ever learned about nutrition from, he's great) brought up a pretty cool term called energy flux. The more energy i can get into my body and utilize the more tissue turnover I'll have in my body. This leads to faster gains in musculature and strength. Hey not a bad trade off.
Sleep McGeep Happy St. Pat's