**************Bikeral Training and Diet Log************************

[bikeral]

Day 30 (yesterday)

Had a cheat meal last night of a cheese steak hamburger (roast beef, hamburger, cheese, chipotle onions) and a fried BP and J sandwich at my friends restaurant. I think I'll pass on calculating macros, made the mistake of watching him make the fried PB and J in the kitchen and I saw a big pat of butter go into the pan he was frying my sandwich. It was good though.

Anyway here is yesterdays workout.

Delts/trap/tri

Seated BB shoulder press
Barx15
Barx15
95x15
115x12
135x11
155x8
175x5
175x4
155x6
155x5x135x5

BB upright row
Barx15
65x13
95x10
115x6
115x5
115x5x95x5

T bar rear delt row
45x15
70x12
95x8
115x6
125x5x95xFx70xF

Bent over DB raises
20x15
40x8
40x8
40x8

DB shrugs
70x15
90x15
90x12

Seated hammer shrug
180x13
230x10
280x6x230xFx180xF

Skull crush SS close grip press
55x15x15
75x12x12
95x10x10
95x8x7
95x8x7

V-Bar pushdown
90x15
110x5
110x6x80xFx60xF

[--->>405<<---]

dang al that sounds awesome! (fried pb and j)

crunchy or creamy? im an extra crunchy jif kinda guy with strawberry preserves

[bikeral]

dang al that sounds awesome! (fried pb and j)

crunchy or creamy? im an extra crunchy jif kinda guy with strawberry preserves

haha what isn't good when you fry it in butter?

I like the cruchy as well but this was creamy. Melted nice and mixed in with the jelly.

[bikeral]

Day 31 Dead Lifts/Back/Abs

DL
Barx15
135x12
185x12
225x10
275x6
295x4
295x4
275x5p
275x5x225x5

Wide grip assisted pull up
#12x11
#9x12
#6x9
5
5
#6x5x#9x2x#12x2

Close grip pull up
7
5
5
5
5+#10x5+#14x5

Hammer close grip seated row
90x15
180x15
270x15
360x7
410x7
360x8
360x8
360x8x270x8

Cable Bent over pullover
60x12
70x8
70x8
70x7
70x7x60xFx50xF

Abcore
S40x15
S35x30
L35x30
R35x30
S35x30
L35x30
R35x30

[bikeral]

Day 32 OFF

Decided to look at my weight trend. Looks to keep trending up so I will stay with 3100 calories this week.

sep08 start 204
sep14 Day 8 209.6
sep19 Day 13 210
sep22 Day 16 212
sep26 Day 20 214
Sep28 Day 22 218
Sep29 Day 23 217
Oct01 Day 25 216.4
Oct03 Day 27 217.6
Oct04 Day 28 216.7
Oct08 Day 32 219

[RaginCajun]

good to see a little chart on your weight. looking good bikeral!

[GirlyGymRat]

Day 32 OFF

Decided to look at my weight trend. Looks to keep trending up so I will stay with 3100 calories this week.

sep08 start 204
sep14 Day 8 209.6
sep19 Day 13 210
sep22 Day 16 212
sep26 Day 20 214
Sep28 Day 22 218
Sep29 Day 23 217
Oct01 Day 25 216.4
Oct03 Day 27 217.6
Oct04 Day 28 216.7
Oct08 Day 32 219

pics or it didn't happen (i stole this line from donkeyhonk) hahahahahaha

[bikeral]

good to see a little chart on your weight. looking good bikeral!

Yea I need to look at the trend instead of day to day since my weight fluctuates a lot.

pics or it didn't happen (i stole this line from donkeyhonk) hahahahahaha

I was thinking of posting beginning pic and at 6-9-12 weeks so another 10 days before pics.

[bikeral]

Day 32

Off day but decided to do some cardio.

60 mins elliptical.

[--->>405<<---]

Day 32

Off day but decided to do some cardio.

60 mins elliptical.

seems like every time i look in here ur having one of these..

all the cardio talk get to ya?

[bikeral]

seems like every time i look in here ur having one of these..

all the cardio talk get to ya?

funny you ask

answer is yes, i used to do 5-6 60 min sessions am fasted + 3-4 30mins pwo

you made me feel like I'm slacking

[bikeral]

Day 33 220lbs

Workout

Chest /biceps

BB bench
135x15
185x12
225x8
275x5 (I think guy was spotting me too much)
245x5
225x5
225x6

Decline BB
135x15
225x5
225x5
205x5
205x4x185x3x135xF

Hammer incline
180x6
180x5
180x5
180x4x140x4

DB incline fly
50x12
60x6
60x6
70x5
70x4

DB curl
20x15
30x12
45x10
55x8
65x6x45xFx30xF

Reverse BB curl
50x15
70x10
80x8
80x6

Preacher curl
35x21
65x12
85x5
75x6

[bikeral]

Day 34 220lbs

Legs tonight

[GirlyGymRat]

^^^ have fun AL!!!

[bikeral]

^^^ have fun AL!!!

Hey GGR, I think this is the only workout I do not look forward too. First few sets I'm fighting excuses to pack it in. Luckily once I'm warmed up I just get it done. When is your vacation? Must be soon by now. I'll check in on your thread.

[bikeral]

Day 34 Legs

Legs

Leg extension
70x25
90x21
110x15
110x15

Kneeling Leg Curl
50x20
70x15
85x12
100x10

V-Squat
180x20
Face in
180x20

Squat
95x15
135x15
185x15
225x12
275x10
295x10
315x8x225x10

Stiff leg DL
Barx15
135x10
155x10
155x10
155x10

Seated calf raise
90x50
115x44
150x25
150x20
150x22x115x22x80xF

V-Squat face in
180x15
360x15
540x15
630x15
720x15
720x15

Seated calf extension
110x45
170x40
230x30
290x20

[GirlyGymRat]

Hey GGR, I think this is the only workout I do not look forward too. First few sets I'm fighting excuses to pack it in. Luckily once I'm warmed up I just get it done. When is your vacation? Must be soon by now. I'll check in on your thread.

i think that's why i see alot of guys with nice broad chest and guns....but little stick legs and no calves cuz leg day is their favorite w/out also.....blahahahaha

i am still going to the tanning salon...but soon...very soon....yayyyyyyy!!!! i will be checked out. no phone, no computer, no alarm!!!

[JohnnnyBlazzze]

Legs are the best days my man. You push heavy weight!

Just checkin in, hopefully you getting stronger and getting what you're looking for!

[bikeral]

i think that's why i see alot of guys with nice broad chest and guns....but little stick legs and no calves cuz leg day is their favorite w/out also.....blahahahaha

i am still going to the tanning salon...but soon...very soon....yayyyyyyy!!!! i will be checked out. no phone, no computer, no alarm!!!

Well have a fantastic time. Don't do anything I would do

Legs are the best days my man. You push heavy weight!

Just checkin in, hopefully you getting stronger and getting what you're looking for!

Whats up johnnnyB? Things going well, still no huge increase in strength at 5 weeks.
I do believe my lifts are a bit up though. Muscles are definitely fuller and harder. 7 weeks to go.

[bikeral]

Day 35 220lbs

I am supposed to be off today but thinking of doing cardio. Lately I have been too wiped out after weight training to do any cardio.

Question? If I do cardio today that would leave me with no full days off. Anyone out there train 7 days/week doing cardio on all off days?
Just want to make sure I get proper rest.

Thanks

[RaginCajun]

what no cigar?

do what your body feels it needs. i never listen to my body!

[bikeral]

I have a term. PWOC. It will be used many times in the future.

Post WorkOut Cigar

Guess you are right no one but myself can tell if I am over training. Just wondering if anyone trains 7 days/week.

[bikeral]

so i went and did 30 mins incline treadmill + 30 mins elliptical

came home and pigged out on rice cakes with almond butter

[GirlyGymRat]

^^^ u little piggy....rice cakes...how dare u!

[bikeral]

It is pretty ridiculous, but since it was unplanned I called it pigging out.

BTW I am so proud of my progress I took a pic today for my new AVI. What do you think?

[RaginCajun]

I have a term. PWOC. It will be used many times in the future.

Post WorkOut Cigar

Guess you are right no one but myself can tell if I am over training. Just wondering if anyone trains 7 days/week.

I like it

Had a coach in college tell me that one should never take a day off of training. But, your body will tell you when enough is enough

[--->>405<<---]

take a day off dude!

[GirlyGymRat]

It is pretty ridiculous, but since it was unplanned I called it pigging out.

BTW I am so proud of my progress I took a pic today for my new AVI. What do you think?

no more rice cakes for you! BTW, I saw your thread in the lounge LOL!

[bikeral]

I like it

Had a coach in college tell me that one should never take a day off of training. But, your body will tell you when enough is enough

Yep as long as I'm feeling good might as well just do it. Sunday is my next off day maybe I'll take off then.

take a day off dude!

Too late but maybe sunday. Looking good in new avi.

no more rice cakes for you! BTW, I saw your thread in the lounge LOL!

I see we still need to put in avi suggestions for a few members...

[bikeral]

DAY 36 218.6lbs

[Times Roman]

Hey Al!
Just noticed the new "self pic" on your avi.
I'm only guessing here, but I'm betting you're ready for a good clean cutting cycle?

[bikeral]

Hey Al!
Just noticed the new "self pic" on your avi.
I'm only guessing here, but I'm betting you're ready for a good clean cutting cycle?

I was told I am very solid and have room to grow so I'm still bulking.

BTW I believe there is a new AVI waiting for you in the lounge. Might want to go pick it up.

[bikeral]

Day 36 Delts/Traps/Tri

Man I was really looking forward to this workout. Left work feeling like I was ready to kill some weights.
Well I missed my preworkout meal cause I was busy at work. Then I let a couple fools side track me at gym bullshitting. At 1.5 hours in I still was working on Delts and after 4.5 hours after my last meal I was getting drained. Regrouped and made it through traps and triceps. To top it off my phone battery died (thats were I log my routine) so I dis not log half my workout.
Ended up spending over 2.5 hours in gym came home ate like a horse.

Need to start wearing headphones and ignoring people. Seems like lately everyone wants to chat in the gym.

Here is what I was able to log.

Delt/trap/tri

BB shoulder press
Barx20
Barx15
95x15
135x12
155x9
175x5
175x5
175x5
175x

Uprite row
Barx15
65x15
95x10
115x6
115x5
115x6
115x6x135x8

Front raise
15x12
20x10
22x8

[Live for the PUMP]

It is pretty ridiculous, but since it was unplanned I called it pigging out.

BTW I am so proud of my progress I took a pic today for my new AVI. What do you think?

Your looking great bro! Plenty more room for you to bulk there.

[Live for the PUMP]

Day 33 220lbs

Workout

Chest /biceps

BB bench
135x15
185x12
225x8
275x5 (I think guy was spotting me too much)
245x5
225x5
225x6

Decline BB
135x15
225x5
225x5
205x5
205x4x185x3x135xF

Hammer incline
180x6
180x5
180x5
180x4x140x4

DB incline fly
50x12
60x6
60x6
70x5
70x4

DB curl
20x15
30x12
45x10
55x8
65x6x45xFx30xF

Reverse BB curl
50x15
70x10
80x8
80x6

Preacher curl
35x21
65x12
85x5
75x6

That is my pet peeve when a spotter tries to do all the work for me. Nice lifts though!

[bikeral]

That is my pet peeve when a spotter tries to do all the work for me. Nice lifts though!

Yea it was way too easy. I like a light spot just enough to get the last 1-2 reps out. Thats why I dropped the weight and told him to only spot if its chocking me.

Thanks for stopping by LFTP.

[Times Roman]

I was told I am very solid and have room to grow so I'm still bulking.

BTW I believe there is a new AVI waiting for you in the lounge. Might want to go pick it up.

I'm afraid to look!

[bikeral]

I'm afraid to look!

It's not too bad. Some guys got some real winners. But surprisingly most have been good sports about it.

[bikeral]

Day 37

Tomorrow I am scheduled off and I feel I need it so I'll take it.

Dead Lifts/Back/Abs

DL
95x12
135x12
185x12
225x10
275x8
315x3
275x5
275x6

Close grip pull down alt wide
100x15
150x12
150x12 wide grip
180x12
180x10 wide grip
200x10
200x9 wide grip
220x8
220x7 wide
240x4x200xFx160xF
230x6x190xFx150xF wide

Hammer close grip seated row
180x15
270x13
360x9
410x7

Bent over cable Pullover
60x12
70x10
70x8
80x7
80x4x60xFx50xF

DB bent over row
45x15
70x12
95x8

Abcore
25x50 C
35x35 L
35x35 R
35x26 C
35x25 L
35x25 R
35x25 C

[--->>405<<---]

Day 36 Delts/Traps/Tri
Need to start wearing headphones and ignoring people. Seems like lately everyone wants to chat in the gym.

what i do. when i lift i dont wanna talk to anyone! i usually dont have any probs either.