Vince's Log

[LBC-83]

I tend to read just about everything that's posted even if I rarely comment.

[VayneZ]

Same as LBC said,

Pics are looking good, and also nice the Squat/deadlift training. As Ryan requested, try giving us at least one example of how you eat dude

[vince]

Same as LBC said,

Pics are looking good, and also nice the Squat/deadlift training. As Ryan requested, try giving us at least one example of how you eat dude

Thank you, okay here's a sample:

5am cardio
630am-green tea/vitamins/fish oil
7am-3 scrambled egg whites with mushroom and tomatoes + orange juice + 2-3 full hard boiled eggs
9am-1 scoop of hydrobolic fx whey + piece of fruit
1130am-side salad with a little light dressing +fish + mashed potatoes and veggies
3pm-hydrobolic fx protein
4pm-some times I will eat a small meal (salad and small source of protein)
5pm-gym time! (Fish oil and vitamins)
730pm-casein/fish oil/vitamins/bcaa

It changes daily but this is a basic layout . I am trying to keep my carbs down. If you want me to be a little more specific just lemme know



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[vince]

Damn I did chest today and I forgot how hard dumbbells were! I tried to keep every thing very concentrated

Weight-181

Kept my diet pretty strict today- had a little extra fruit and potatoes to up the carbs for chest day

Incline dumbbell press
Warmup-65x8x2
75x12
80x10
85x8
90x6
90x5
90x4

I can usually Handel a lot of reps but this broke me off!

Flat dumbbell bench press
90x10
95x8
95x6
95x5
90x6

Flat barbell bench
135x10x3

Flat dumbbell flies-after each rep, keep the weight together, come down then press and repeat-concentrated
30x8x2

Incline flies
30x8x2

Decline flies
30x8x2

Then went and played basketball for about and half hour


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[vince]

I wish my obliques would come in!



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[O_RYAN_007]

More protein needs to be in the diet, in the form of whole foods.

[VayneZ]

Like Ryan said. Also try to have your hydrobolic fx whey intra-post workout, that's when the body best absorbes such fast acting protein. During the day try to have as much whole source like chicken breast and fish with as many meal as possible. Protein shakes are like ''insurance'' in case you are busy or on the road at a specific hour of the day when it's time to eat.

Very nice chest session. I'm a dumbbell guy when it comes to chest work, so for me dumbbell is way easier than barbell, which I'm trying to change now. barbell, around 225 feels so heavy in comparison to 120's (240 pounds) dumbbell press, which I could rep out without a problem.

[LBC-83]

More protein needs to be in the diet, in the form of whole foods.

More food in general.

[vince]

Like Ryan said. Also try to have your hydrobolic fx whey intra-post workout, that's when the body best absorbes such fast acting protein. During the day try to have as much whole source like chicken breast and fish with as many meal as possible. Protein shakes are like ''insurance'' in case you are busy or on the road at a specific hour of the day when it's time to eat.

Very nice chest session. I'm a dumbbell guy when it comes to chest work, so for me dumbbell is way easier than barbell, which I'm trying to change now. barbell, around 225 feels so heavy in comparison to 120's (240 pounds) dumbbell press, which I could rep out without a problem.

Okay I gotcha, tonight I'll be cooking some flounder for dinner and I'll also go pick up some pre packaged chicken an turkey breast (40 G protein per little package)

Which meal would u suggest adding in the more protein?


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[vince]

Took the advice and tried to eat more today:

730-3 scrambled eggs with mushroom/cheese tomato+sausage pattie+baked hash brown+3 full eggs
945-protein shake
1130-grilled chicken and mushroom +soy sauce+fried rice (mongolian BBQ)
1400-tuna and and handfull of carrot sticks
1630-pre workout-protein shake
2000-Very long gym session, will describe down below-Can of tuna, chicken breast and a casein shake with coconut milk

I need to eat more veggies and maybe a bit of fruit, still trying to watch my carbs though

Let me start by saying i started a new workout schedule!

the girls came again today...its realllly hard to say no lol.

Back/Bis/abs

Almost everything in my new workout is a superset.

Weighted pull-ups(+25)-15,12,11,7
Hanging leg raises-8 to the left, right, center x 8

Close grip lat pull down-163x10x4
Crunches-25x4

Iso Lat rows-115 per side x 15 x 4
Supposed to superset bent over barbbell rows but couldnt get a bar(it was packed)

V-Bar Cable rows-187x10x4
V-Ups-20x4

Deadlift-225x8x3

Wide grip barbbell curls-70x10x3
Hammer curls-40x10x3

Incline seated alternating curls-30x10x4
Concentration curls-30x10x4

I had a decent workout but i dont like take downtime between each set because other have to go. Oh well

Tomorrow is an off day, ill pick back up after tomorrow with legs.