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Nice squatting man.

SATURDAY

29 AUG 09

DIET

Calories: 2,913
Fat: 130
Carb: 61
Protein: 264

**Sat is my "cheat day" , as you can see i skipped out on about 40-50ish grams protein and replaced it w/ some extra fat calories.
-I would like to lower my overall fat but i take in about 30g fat a day between Nuts and Peanut Butter

--Found a good beer MGD 64=64 calories 2.4 carbs, its kinda watery but hell for those stats it'll work!

[B]MONDAY[/B]

31 AUG 09

WORKOUT

***I warm-up before all exercises, i'm not going to post warm-up anymore b/c it takes up to much room w/in the post, just gonna hit the solid facts***

SQUAT A2G

265-5x5 (10lb increase from last week)

FLAT BENCH

200-5x5 (Same as last week/not ready to move up yet)

WIDE GRIP PULL-UPS

BW-5x6 (6 reps for 5 sets)

BB CURLS

80x6
65x10
65x8

Bought an arm blaster, it's a pretty neat peice of equip, felt i was cheating 'em too much before.

No abs it was late again.

DIET

Calories: 2,750
Fat: 123
Carbs: 122
Protein: 260

***Not the best diet today. Horrible day at work and it screwed my whole schedule up, tommorows not looking to much better

^^oh and thanks HIThopper, I'm not were I used to be, but slowly chipping away!

TUESDAY
01 SEP 09

DIET

Calories: 2,448
Fat: 101
Carb: 90
Protein: 264

--Trying to eat 3000 cals so im still a little low, i might be buying a high calorie powder soon cause its hard for me to eat that much in a day, i can but damn, i feel like im just stuffiing my face all day long

WEDNESDAY
02 SEP 09

WORKOUT
__________________________________________________ ____
--Deadlifts--

Warmed up as usual.

Working Sets

225 5x5

***I have been strugling to find my rhythm w/ this lift since i started back about 6 weeks ago, but yesterday it felt Amazing, so definitley some good progress. No weight added, just that the natural feel of the lift is coming back around.
__________________________________________________ ____
--Shoulder Press (standing BB)--

105 5x5
__________________________________________________ ____
--JS Row--

5x5 115

***I switched it up , but i dont know what to call the exersize. I seen it reccomended by Pity in another forum (thanks by the way). I elevated my bench, laid down on it flat and rowed the BB up from off the ground if that makes sense. I felt so much better for me then the traditional bent over rows.

__________________________________________________ ______
--Dips--

4 sets 50 total
__________________________________________________ ______
No abs today ran out of time.

DIET

Calories: 2,346
Fat: 72.2
Carbs: 140.4
Protein: 256

So low Caloric intake again. Need to step it up, still in the works of finding a good high calorie food to take in, I'm already eating 2 serv of nuts, and 1 serv of Penut Butter a day.

chest supported rows they good stuff. nice workout man.

Milk.