Wednesday O' Wendler

Morning Workout @ 500 AM
Bench Press (70%/80%/90%)
140*3, 160#3, 180*4
Incline Dumbbell Press
3 Sets of 60*10
Sitting Dumbbell Overhead Extension
20*8, 25*6
Close-Grip Tricep Pushdown
60*10, 70*8, 80*6, 90*6

Fit Fridays

Morning Weigh-In = 214.0 lbs

Second (Or 3rd, 4th...) Chance Sundays

Food Log:
900 AM - Peri-Workout Shake of 1 scoop Chain Reaction w/1 Scoop Protein Powder w/10 Humapro & 5 Fish Oil Cap
(Cal = 350, Pro = 70g)
1130 AM - PWO Shake of 1 Scoop Whey w/2 Scoops Chain Reaction & 3 oz Blueberries w/10 Humapro & 1 Serving Oatmeal
(Cal = 700, Pro = 80g)
300 PM - 12 Oz. Tuna (Cal = 250, Protein = 50g)
600 PM - 10 oz Steak w/1 Teaspoon BBQ Sauce (800, pro = 55g)
1/2 TJ Veggie Pizza (400, pro = 5g)
Del Taco Mini Bean Burrito (300, pro = 5g)
730 PM - Pre-Workout (BCAA + 5 BCAA, pro = 25g)
900 PM - Post-Workout (BCAA + 5 BCAA, pro = 25g)
Total Calories = 2,800, Protein = 315g

10am Training Session (Shoulders/Triceps):
Shoulders
Dumbell Press: 40*15, 45*15, 50*15
Upright Rows: 70*8, 80*8, 90**
Triceps
Bar Dips: 3 sets of 5 (Bodyweight Only)
Triceps Push Down (Using 3X & Triangle Bar): 3 Sets of 10 w/60 lbs
8pm Training Session (Back/Biceps):
Back
Close Grip Pull-Down: 120*10, 140*6, 160*6, 180*5, 120*8
Single Arm Hand Hammer Strength Row: 90*10, 90*8, 100*8 (Failed on 6 reps with left hand)
Biceps
Alternating Sitting Dumbbell Curl: 25*10, 30*10, 35*10, 30*8

Assess The Dip Dawg

Morning Weigh In = 214.0 lbs
This past weekend, I took the liberty of taking some measurements and photos.
Photo Links:
http://www.5050film.com/sudip/072911/Before_After_Biceps_072911.jpg
http://www.5050film.com/sudip/072911/Before_After_Front_072911.jpg
http://www.5050film.com/sudip/072911/Before_After_Side_072911.jpg
http://www.5050film.com/sudip/072911/Before_After_Triceps_072911.jpg
Measurements:
Neck = 16"
Chest = 44"
Shoulders = 52"
Waist = 37.75"
Right Arm = 16"
Right Upper Leg = 24.5"
Right Calf = 16"

As compared to my measurements in late May (60 days ago approximately), I have only decreased a 1/4" at the waist. This is not surprising, as the waist measurement is often the last to decrease significantly with changes of body composition. My ultimate waist goal (as measured at the navel) is 33" or less, which would make wearing 32" Jeans a cinch (pun intended). My other measurement deltas were more signficant.
Neck: .5" decrease
Chest: 1.5" decrease (I tend to hold a lot of fat there currently, so this is a favorable change)
Shoulders: 3" increase (My shoulders tend to respond very well to weight training)
Arm:16" (Decrease in .125")
Upper Leg: 24.5" (Decrease in .5")
Calf: 16" (New Measurement)

Although I lost some size in my arms and upper leg, I'm not too concerned as I haven't trained legs (am starting to incorporate regular leg training from this week), and my arms are stronger than they were. As far as the scale measurement, I'm down a few pounds, but believe that I may have lost more fat than a scale would indicate as I feel that I may have put on a few lbs of muscle, evidenced by my steadily increasing strength. Time to take it up a notch- IT'S GO TIME!

A New Day

Food Log
630 AM - Pre-workout: BCAA's (10g) + 10 Humapro (Pro = 55g)
930 AM - PWO: BCAA's (10g) + 2 Scoops Chain Reaction + 10 Humapro (Cal = 350, Pro = 55g)
1200 PM - 1 Container Nonfat Cottage Cheese w/3 Fish Oil Caps + 3 oz Blueberries (400) & Eating Right Cashew Chicken (300)
Cal = 700, Protein = 75g
400 PM - 4 Soft Boiled Eggs (350, Protein - 30g)
700 PM - Chicken Salad w/Avocado (Cal = 650, Pro = 45g)
800 PM - 5 Humapro (Pro = 25g)
Total Calories = 2,150, Protein = 285 grams
Training @ 700AM -
Incline Dumbell Press: 60/65/70*8, 75*5
Flat Bench Press: 175*5, *4, *3, *3

Feed The Fat Day

As today is not a training day, as per my "Lean Gains" protocol, I shall be eating at less than maintenance in the range of 500 - 1000 calories. I estimate my daily maintenance calories at approximately 2,500 per day. As such, I will strive to eat between 1,500 - 2,000. I am currently on campus, and just broke my 18 hour fast (630pm - 1230pm next day) with 2 Carl's Junior Turkey Burgers. Although I am not low carb on my off days per se, I will strive to keep my carbs under 100 grams. This will ensure a lower level of insulin, whilst keeping me out of ketosis (my lower limit is 50 grams).
Meal 1 @ 1230PM
2 Carls Junior Turkey Burgers (Cal = 1,000, Carbs = 90g , Pro = 60g)
As I am close to my 100g CHO daily limit, I will likely have a salad for dinner with a lot of meat/eggs, while trying to keep caloric load at a reasonable 600-700 calories. Finally, I will join my buddy for a drink, and will stick to 1 straight spirit drink with no mixer. I shall update this blog in the morning regardless as to what I ate exactly.

500pm Update

For dinner, I held strong and made a salad from the UCLA Dining Cafeteria- It has several ounces of chicken, tuna, and also has a side of cottage cheese and some chopped ham. I guess-timate that this salad has about 600-700 calories at most. Pasted below is the photo from my I-Phone.

Salad (Cal - 650, Protein = 40 grams)

Pushing Through the Plateau

Morning Weigh-In = 214.2 lbs
After many days of weigh-ins, I have finally broken through the barrier. In fact, I have pushed through significantly, and almost made it down to 214. As today is a training day, I will eat a higher carb diet, at least initially post workout. In addition, my calories will be on higher range like yesterday.
Training Session (Shoulders/Triceps/Biceps)
Shoulders
Barbell Shoulder Press (Sitting)
135*5, 135*5, 145*5, 155*3 (Increase in 1 rep at 155 lbs from previous shoulder workout)
Triceps
Close Grip Bench Press
135*5, 155*5
Hammer Strength Dip Machine
180*8, 230*8, 260*6, 280*6 (Up 10 lbs from last workout in last set for same rep number)
Biceps
Alternate Dumbbell Curl (Sitting)
25*8, 30*8, 35*8, 40*8, 45*4


PWO Lean Gains Meal @ 1200pm:
1 Trader Joes BBQ Chicken Pizza (Cal = 1000
Protein Shake & 6 Fish Oil Caps (200)
Total Meal Cals/Protein = 1,200/90 grams
Non-fat Cottage Cheese with Strawberries (Cal = 350, Protein = 55 grams)
Meal 3 @ 600pm
1 12oz TJ Ribeye Steak & Side of Brussell Sprouts & Okra (Cal = 1,350, Protein = 65 grams)
Side of Anusha's Famous Mac & Cheese (Cal = 300)
Total Calories = 3,200 (Protein = 210 grams)