RonnyB's Journal

[RonnyB]

"over the top for me" is better stated...I think what you are doing is super, besides you need to experiment.

Ah i see, i believe he may be over the top for me as well, i rarely do cardio now and my hockey games kill me, but i'm in too deep now, i'm gonna ride the bull out. Besides the people who've done this routine swear by it.

[RonnyB]

I decided to bench on sunday over sat for some extra rest, i ended up going out sat and getting wasted, was hung over all day and night sunday. I'm gonna get both my bench in and my squat in today, about to go down for the bench and rest about an hour then hit the squats, i'll be posting shortly.


EDIT: still managed to play hockey yesterday and again last night, gotta sweat that hangover out.

[RonnyB]

Okay just completed my Bench session for the day,

Warmups:

Bar x 50
135 x 15

Work Sets:

215 x 3/x3/x3/x3/x3

CGBP:

165 x 12/x12/x12


In about half an hour i'll be back down in the dungeon to squat, i'll be attempting 285 x 4 for a few sets, that'll be 20 lbs heavier than anything i've squatted in over a year and a half. Even before the injury i was always afraid to fail on the squats and i never went all out, if the weight felt heavy i wouldn't go deep enough in fear of dumping, i have some pretty heavy duty rails on my rack so i think i'm over that fear, we'll find out in about 30 mins.

[RonnyB]

Second half ( squats) done

Warm ups:

BW x 12

135 x 6

225 x 3

Work Sets:

285 x 4/x4/x4/x4 (PR + 20, 285 is the heaviest i went since injury, even for a 1RM

Core Work:

Hanging crunch x 20/x15

Seated crunch x 25

[RonnyB]

I've decided to step my log up, including daily fat/protein/carbs/cals intakes, as well as time/distance/cals burned (tredmill reads) from my cardio sessions.


I was volunteering today so my day was pretty busy, ended up eating a lot less than i would have hoped to.

Cals, 1,458 G/ Fat 38 G/ Carbs 140 G/ Protein 149 G

All stats measured through http://www.fitday.com/ , it's actually a neat little program, you can custom add foods and stuff like that.

[Coke]

Great sets of squats, nice regular benching and close grips as well.

[RonnyB]

Great sets of squats, nice regular benching and close grips as well.

Thanks man, you're always good for some motivation. I appreciate it.

[RonnyB]

Heading down to finish my workout up, its been a pretty vicious back day today, by far the highest volume i've done recently

[RonnyB]

Deads Day

Deadlift:

45 x 8

135 x8

305 x 3/x3/x3

Speed Deadlifts:

245 x 3/x3/x3

SLDL:

245 x 5/x5

BOR:

165 x 5/x5

Arch back GM's:

165 x 8/x8

Power Shurgs:

225 x 5/x10/x8

I was also set to do some preacher curls and some pull-ups, then a 3 mile run, i got started a bit late and i'm in a hurry to shower up and head out to work, so thats all i'm going to be able to do for the day, overall i'm satisfied, this is probably the best workout i've had since restarting

[Al19067]

Great strength ronny, is that ur own gym?

[RonnyB]

yeah thats my basement

[Al19067]

yeah thats my basement

thats pretty cool setup

[RonnyB]

thats pretty cool setup

thanks man, dont think i could workout if i didnt have that setup, not enough free time

[RonnyB]

if i was on a cutting diet id be doing fabulous right about now.... unfortunately im not and ive managed under 1500 cals again tonight, was running around at work and missed lunch and had a small dinner

1,452 cals/ 39.4 g fat/ 113 g carbs/ 163 g protein

[Coke]

Good job man, quite serious stuff there on deads day.

[RonnyB]

Okay another squat day today, my knees are starting to take a beating, good thing i only have 2 or 3 weeks left of this routine :P

Squat:

Warm ups

45 x 10

135 x 6

225 x 3

Work Sets:

255 x 2/x2/x2/x2/x2/x2

Core Work:

Hanging Crunches:

BW x 20/ x15/ x15

I'm doing much better on the diet today, woke up early and have been eating every 2 hours without fail, i have to head to work at 315 where my diet will likely lag but i've already ate more calories today from wake up till 2 pm then i have in the past two days, i'll give a final update on the diet count tonight.

[RonnyB]

pretty sure im done eating for the day, much better day for me, am i eating too much protein though? at 188 lbs

cals 2,510 fat 70.5 carbs 172.1 protein 292.1

[Coke]

Can't beat getting your diet more in order...way to be grooving with the squats.

[RonnyB]

pretty sure im done eating for the day, much better day for me, am i eating too much protein though? at 188 lbs

cals 2,510 fat 70.5 carbs 172.1 protein 292.1

With these numbers daily, would that be considered a lean bulk diet? thats what i'm going for.

[Coke]

I am by no means an expert but you are considered to be bulking for the most part with cals equal to 2820, which is your present weight 188 x 15. This puts you short by 310 calories, but otherwise it looks real fine.

[RonnyB]

i guess thats where i want to be, the diet is pretty clean, all of my carbs mostly coming by oats. Fats are coming via flax & for steak.

[RonnyB]

bench day over with

warmups

45 x 20

135 x 15

work sets, speed day

155 x 3/x3/x3/x3/x3/x3/x3/x3/20 ( was gonna rep last set out but just did 20 instead

jm press

75 x 15/x15/x20

[RonnyB]

Work is absolutely killing my diet, I'm still eating extremely lean, and good. My cal count is just so damn low because i'm not able to eat every 2 hours like i do on my days off.

3/12/09

1,463 cals 19.4 g fat / 132.8 g carbs / 192.4 g protein


At this diet rate would i lose muscle mass? would the protein intake make up for the low cals?

[Al19067]

Work is absolutely killing my diet, I'm still eating extremely lean, and good. My cal count is just so damn low because i'm not able to eat every 2 hours like i do on my days off.

3/12/09

1,463 cals 19.4 g fat / 132.8 g carbs / 192.4 g protein


At this diet rate would i lose muscle mass? would the protein intake make up for the low cals?

Man Ronny those Cals are low, if ur try to cut i would try to up them another 500

[RonnyB]

Man Ronny those Cals are low, if ur try to cut i would try to up them another 500

I know, 2 years ago when i was heavy into lifting, i was 220 10% eating 3-4k cals a day, i'm aiming for 2800 right now but its really tough with work, i'm a police officer so i really don't have time to eat like i need to, basically i wake up at 630 with my son, and eat around 1000-1200 cals from 7am till 230 pm then i have to go to work, where i manage 200-400 the rest of the day, its pretty damn tough. I'm not even trying to cut, i'm at like 185 right now, lightest i've been since i was like 17 lol.