O.M.A. Übung Protokoll

[Ziricote]

Willkommen zu meinem Übung Protokoll!

I'll begin this log at the start of next week (Sunday-Monday) but for now here is how I currently plan on eating and training. My plan is to run this diet regime for 4 weeks, moving onto a bulk, and use the workout routine for 8-12 weeks at which point I'll revaluate.

Ultimately my goal is long term consistency but in the short term I aim to lose body-fat and regain lost strength.

Goals
-Create Consistency
-Lose Body-fat
-Increase Strength
-Have Fun

Diet
Break-Mid-Lunch-Mid-Dinner-Mid-Supper
~0800-1030-1300-1530-1800-2030-2300
4 Whole Eggs-50g Oats - 30P30C
1 Apple - 30C
60g Whey Isolate-60g Dextrose / 200g Tuna-100g Pasta - 60P60C
1 Banana - 30C
200g Chicken-50g Rice - 60P30C
100g Tuna - 30P
60g Casein-30g Oats - 60P15C
=1740kcal+F

Workout
Chest/Leg/Back/Cardio EOD/4o4O
Chest 3-6-3 -ss- 6-3-6/4-8-4-8 - 15/10/5m
Incline Bench, Dips, Tricep Pushdown, Calf Raise, Cardio- Cycling
Legs 3-6-3 -ss- 6-3-6/4-8-4-8 -ss- 8-4-8-4 - 15/10/5m
Squat, Deadlift, Leg Extension, Leg Curl, Calf Raise, Cardio- Hill Walking
Back 6-3-6 -ss- 3-6-3/4-8-4-8 - 15/10/5m
Bent Over Row, Lat Pull-Down, Bicep Curl, Calf Raise, Cardio- Rowing
Optional 5-10/15/10-5m
Cardio- Cycling, Rowing, Hill Walking

[Ziricote]

Stats
180lb
35" Waist

Day One
Day one has gone smoothly, not much to comment on so I'll keep it brief.

Weights part of my workout seemed to go by way too quickly, the cardio felt like an eternity but I was surprised by how well I was managing it considering it's been five years since I've really done any cardio. Stupidly I forgot to take notes of weights, frankly I didn't do anything worth noting so it's no real loss.

Diet has been really good, hardly any preperation time required and I don't feel starved at all. All in all day one has been a success, bring on Tuesdays workout!

[Ziricote]

Day Two
No workout today and not a lot to note other than I had a semi-weird dream about my place of work being completely gutted and me with no work to do! I've had weirder and better dreams but it's good to have one again since I haven't had a REM dream in a good while.

Diet has been good, mood is good and I have slight DOMs in my chest which completely surprises me if I'm honest, I didn't feel I had given myself a hard enough time at the gym for it but apparently I had. My skin is also slightly softer, I assume all the sweating I did on Sunday cleared my pores or something like that but whatever it was I'm happy with that result.

Tomorrow is supposed to be legs but I'll be holding that off until Saturday so I can afford to feel completely broken for a couple of days without having to goto work. Instead I'll be doing upper back/bi's tomorrow which should be hella fun.

Later!

[Ziricote]

Day Three
Having to keep this short and sweet, diet and workout has been good and I even found two hot europians when I turned up at the gym, they were slacking! I also remebered that I hate the rowing machine, so I opted for cycling instead.

I've been having pretty deep sleeps and REM, it's becoming a bit easier to get up in the morning and in general I'm feeling better.

Just incase anyone is curious, I'm using PowerFULL, Cialabol, Super Cissus-RX, DNA, cAMPH and AX Hyperdrol. So far I'm liking the effects and can't wait for everything to really start working.

[mickfootie]

Good luck with it Ziricote.

[Ziricote]

Day Four
Frankly there isn't much to say about today, I did have some DOMs in my bi's and traps and I've noticed that I'm feeling a bit fuller muscle-wise.

Diet wasn't spot on, I forgot to get food yesterday so I stumbled through today but I don't think it's going to hurt my efforts.

I'm not sure what my workout tomorrow will be, I'll wait until I get to the gym to decide.

[Ziricote]

Day Five
I decided not to workout today and my diet has been fine so not much to say there. Today has been okay, neither here nor there I'm afraid.

After a lot of thought i've decided to attempt hitting two birds with one stone, more details on Saturday.

[Ziricote]

I've done a complete 180 and am now bulking with a bit of cardio thrown on the side.

ON
4 Whole Eggs - 100g Oat
60g Whey - 60g Dextrose
100g Chicken - 100g Rice
100g Chicken - 2 Slices Bread
200g Beef - 100g Pasta - Olive Oil
60g Casein - 25g Oats

OFF
4 Whole Eggs - 100g Oat
200g Beef - 100g Pasta
100g Chicken - 2 Slices Bread
100g Beef - 2 Slices Bread
200g Chicken - 100g Rice
60g Casein - 25g Oats

Workout Schedule (for this week) [5x5]
Sun - WORKOUT - DEAD/HAM
Mon - OFF
Tue - WORKOUT - BENCH/TRI
Wed - WORKOUT - SQUAT/QUAD
Thu - OFF
Fri - WORKOUT - ROW/BI
Sat - OFF

Todays Workout [Kg]
Romanian Deadlift - 80x5/90x5/80x5/80x5/80x4
Stiff Leg Deadlift - 80x5/80x5/90x5/90x5/80x5
Leg Curl - 50x5/60x5/65x5/70x5/65x5
Calf Raise - 80x10/80x10/80x10/80x10/80x10
"Step Machine" - 15 minutes - Av. 96BPM/Max 203BPM - Av. 166W/Max 378W - Distance 213 Meters.

[Ziricote]

Little to update but I'm sure I'll find something to stretch out...

The main thing I want to mention is that my hams are killing me, which is nice and all but makes walking etc absolutely miserable.

Today I slept in and ended up working out at home, I think the next time I have to choose between working out at home or not working out I'll just skip the workout...it just completely sucks any motivation for me when I'm home.

I did something like the following today...
Bent over Row - 50x8, 50x5, 50x5, 50x5, 50x5
Bicep Curl - 7.5x5, 10x5, 15x5, 15x5, 15x5
...very lax, so next week will have to be better.

Diet has been okay, since I'm bulking I won't bust my own balls when things aren't 100% but generally speaking I've been eating at least 270g protein and a similar amount of cho per day.

Next workout on Thursday and it'll be chest/tri.

[dexterium]

Get er done Ziricote!