Friday, February 18, 2011

Day 7


Height: 6'1''
Weight: 216.6lbs 
BF%: 12.2%

Workout: 4:00pm

Lifting Circuit:
-DB Bench Press: 3x8 @90lbs
-Suppinated Bent over Row: 3x10 @ 145lbs
-Upright Row: 3x8 @ 105lbs
-Dips 3x10(failure): @ bodyweight
-Lat Pulldowns 3x8 @ 165lbs
-Wrist flexions: 2x25 @ 75lbs
-Hammer Curls 3x10 @ 40lbs
-Inverted Broomstick Twists: 3x35(failure) @ bodyweight
-Ab Circuit



Mastodon - Remission

Food Consumed

Breakfast: Multivitamin, slice whole wheat bread, 2tbsp natural peanut butter, and banana. (280cal, 17.5g fat, 47g carbs, 20g sugar, 16g protein)
Snack: Whey Protein Shake, 8oz milk, 2 scoops ON Whey powder (300cal, 5g fat, 10g carbs, 7g sugar, 52g protein) 
Lunch: Subway Flatbread Sandwich with Flatbread, Turkey Breast & Black Forest Ham, Sweet Onion Sauce, Fat Free, Banana Peppers (3 rings), Cucumbers (3 slices), Tomatoes (3 wheels), Onions,  lettuce, Jalapeno Peppers (3 rings) (740cal, 14g fat, 112g carbs, 22g sugar, 38g protein)
Snack: Whey Protein Shake, 8oz milk, 2 scoops ON Whey powder (300cal, 5g fat, 10g carbs, 7g sugar, 52g protein)
Dinner: 10oz romaine lettuce, 8oz grilled chicken, 6oz broccoli, 3oz tomatoes, 1oz extra virgin olive oil, 1oz balsamic vinegar. (480cal, 17g fat, 26g carbs, 5g sugar, 34g protein)
Before Bed: Casein Protein Shake, 8oz milk, 2 scoops ON Whey powder (300cal, 5g fat, 10g carbs, 7g sugar, 52g protein)

Total Nutrients Consumed: 2400cal, 63.5g fat, 210g carbs, 68g sugar, 244g protein.


Height: 6'1''
Weight: 199
BF%: >10%

I realized that I’ve been under utilizing my middle back muscles due to the nature of my previous workout. Whereas my deltoids, trapezius muscles, splenius capitis, rhomboid major, and terres minor and major have become strong and well developed, I’m lacking strength in my latissimus dorsi, serratus anterior, posterior, inferior, external intercostal, and my iliocostalis lumborum (supporting middle back muscles, lats are the most major muscle used by the middle back). Since adding in the lat pulldowns however, I’ve realized just how under powered they are, I’m getting the rookie lifter muscle burn sensation again, and it feels awesome. I may be a glutton for punishment, but I love knowing that I’ve put in good hard work at the gym and coming home absolutely drained. I’m also noticing the hypertrophy benefits of my HIIT training. My quads, biceps femoris, glutes, and abductor muscles are becoming much stronger and leaner. I’ve also noticed that my heart rate returns to normal after intense exercise about twice as fast as before I started my HIIT. That coupled with an increased lactic threshold are helping to push me harder to reach my goals. I love HIIT, it’s like grinding in an RPG, and leveling up your body is sweet.


  1. depending the how you do your ab circuit, that can be considered cardio

  2. Wow this looks pretty hard, keep it up!

  3. Wow! Nice workout man, going to try this out tommorow!

  4. Nice job man, I really envy your commitment to this kind of shit. I can never really manage to stay with it. Kudos to you.(:

  5. 6'1, 216lbs, 12% BF
    That's some pretty damn good stats going on especially looking at your lifting/dieting. Must be hard to maintain, keep up the good work

  6. Nice psot, keep up the good work.

    At 6 1 you will be a machine.

  7. I like how you incorporate music into it. I might have to start doing that.