FB`s Training Log

[Quagmire911]

Wednesday's workout

Squats 2*5 @ 235lbs PR
1*20 @ 140lbs PR - hardest set of my life, i was blasting some Static-X on my mp3 so I couldn't hear myself breathing during the set, but as soon as I took them off I was breathing like I ran a marathon.
1 set of calf raises.

Pretty short but intense.

I'll be hitting the gym tomorrow.

Take care.

By the way took my shirt off outside today during soccer game, the girls were loving it. Hard work always pays off

Good work. What conditioning work are you doing apart from the football?

 

[frenchbeauty]

Quag to be honest I dont do a lot of conditioning.
But I'm very active and often play short pick-up soccer games, walk to the grocery store and back ( 2 miles ), go to classes ( walk ), etc.

 

[Quagmire911]

Quag to be honest I dont do a lot of conditioning.
But I'm very active and often play short pick-up soccer games, walk to the grocery store and back ( 2 miles ), go to classes ( walk ), etc.

Up to you if you want to add in another 2-3 sessions of lower intensity stuff.

But lets be honest- 20 reppers get anyone gassed.

 

[frenchbeauty]

Haha ya the 20 reppers..

Today's workout:

Deads 2*5 @ 295lbs PR - yea
2 sets of rows
2 sets of curls

PWO - 2 double cheeseburgers from Mcdonalds- solid

 

[Quagmire911]

Deads 2*5 @ 295lbs PR - yea


PWO - 2 double cheeseburgers from Mcdonalds- solid

Good stuff, especially pwo .

I want to see 300+ for 5 next time, you got it ?

 

[frenchbeauty]

Good stuff, especially pwo .

I want to see 300+ for 5 next time, you got it ?

Hehe 300+.. I'll try 305

Tuesday's workout ( I'm doing one more week of my program because things are going really well these days ) :

Incline BP : 7@150 lbs PR then 6@145lbs - gaining a rep a week.. perfect
DB BP : 9@70lbs PR then I can't remember the other set
Shouler Press : 11@45 PR then 9@45
2 sets of Triceps Pulldowns.

It's exams right now so I'll try to keep the diet up.. might have some bad days though... that's the price to pay for Biochem.

Take care. FB

 

[I-tallionStallion]

You guys with the Mcdees talk are making me hungry...I'm trying to CUT dudes...refrain from all mention of delicious foods FB.

Good work on the PR's btw...you've improved a good amount on the Incline press

 

[Quagmire911]

( I'm doing one more week of my program because things are going really well these days ) :

What does this mean?

 

[frenchbeauty]

What does this mean?

Well I was thinking of switching workouts, maybe to Wendel's 5/3/1 or to IA's simple powerlifting workout that Stallion recommended. But my workouts are good these days and I'm making pretty good progress, so I might wait a few weeks.

 

[Quagmire911]

Well I was thinking of switching workouts, maybe to Wendel's 5/3/1 or to IA's simple powerlifting workout that Stallion recommended. But my workouts are good these days and I'm making pretty good progress, so I might wait a few weeks.

:yes: You wait until the gains stop for a 2-3 week period, then it is time to make a change. And that's if nutrition,rest, etc, are on point.

 

[I-tallionStallion]

Yeah don't stop if your making progress on anything man. It's working!

 

[frenchbeauty]

Yea guys I'll stay on the program for a bit for sure.

Today's workout:

Squats 2*5 @ 245lbs PR
then 1*20 @ 145lbs PR
1 sets of calf raises

Pretty sure the form was a bit off on my second set of squats but my lower back feels good. Good dieting today, I'm back to studying..

Take care. FB

 

[frenchbeauty]

Hey guys,

I had to take a 10+ day break because of exams.
I'm back now ready to set some PRs

Today's workout:

I know I was supposed to take it easy :nervous:

DLs 5@275 then 5@300 - PR
2 sets of curls
2 sets of rows

 

[frenchbeauty]

Hey guys,

Todays workout sucked. Didnt eat much, I have one exam left on Saturday so diet and sleep aren't on line. I'm flying back home Monday. I'm thinking about doing the gallon of milk a day diet for a bit, maybe half gaTllon to start, and monitoring bf. My bf is probably around 10% right now, well I dont know how to judge, but abs are half-showing not flexed, and showing when flexed. I just want to pack on lots of muscle during the 2-3 month period when it's gonna be just boring work/hometown.

Today's WO:

DB Bench : 9@70 8@70
Incline - skipped not enough energy..
Shoulder Press : 10@45 8@ 45 PR?
2 sets of triceps pulldowns.

Until next time. FB

 

[frenchbeauty]

Hey guys,

Just got back home yesterday, exams are over, I'll be working construction + lifting weights + some soccer once/twice a week. Welcome to the good life
Wish I could be playing football though, but I'll focus on gaining muscle.

Today's workout:

DLs 2*5 @ 305lbs PR
2 sets of curls
2 sets of rows

Diet today:

Slept in till 10.. gotta be more strict
Also I'm adding 2L of milk/day for now. See how my skin reacts, if my acne gets worse I'll stop.
I'll also be eating 500g of beef/day + some chicken + loads of pasta/rice + 3 big shakes. Weight should be going up

Take care.

FB

 

[frenchbeauty]

Today's diet :

4L of milk during the day
8 am - chicken + some oats
12pm - big mac
4pm - shake
5pm ( post workout ) - shake + honey
8pm - steak/chicken + rice and veggies
11pm - eggs + oats

Today's workout :

Deads 2*5 @ 315lbs - finally repping the 3 plates :rockon:
2 sets of rows
2 sets of curls

Money in the Bank

Peace FB

 

[Quagmire911]

Keep up the good work.

 

[frenchbeauty]

What's going on guys?

Ya it's been a while, took 2 months off this summer just to live life and party, went back to the homeland ( France ), where 6'0 175lbs is considered big btw, and just partied my ass off with friends and family..
Awesome times, I was at one point on a 3 week drinking streak, and funny thing is, my body weight bf% weren't that affected, well I did lose some muscle mass though, I came back at 174lbs.

So I'm back, ready to hit the weights and the food hard. I'm dropping drinking to once a week ( try my best anyways hehe )
I'll be doing Rippetoe + GOMAD for a month to get to 185lbs, then I'll switch up to IA's powerroutine or Wendel's 5/3/1.

Diet will be like this :

Meal 1 - 200g ground beef/ 200 g pasta
Meal 2 - 1 l milk 2 scoops whey
Meal 3 - 200g ground beef / 200 g pasta
Meal 4 - 1 l milk 2 scoops whey
Meal 5 - tuna + olive oil
Meal 6 - finish up the remaining 2 litres then hit up the sheets..

Ya that's gonna be a lot of calories, I'm expecting a 2/3% increase in bf% this month, but eh it's probably at 9/10% right now so no big deal.

I'll be posting a lot.

Take care, FB

 

[EFFORT]

Look forward to following your progress

 

[Quagmire911]

Good to see you back.

Remember and keep up the cardio.