Swedishfish - Round 1

Swedishfish · Post by **Swedishfish** » Mon Feb 14, 2011 10:45 am

Feast Day 38
Stats
Weight: 209

Diet
Cals
2311
Fat
67 g
Cholesterol
160 mg
Sodium
2030 mg
Carbs
270 g
Fiber
32 g
Protein
167 g
Sugars
79 g

Protein was a little low yesterday; forgot to eat my pre-bed casein for whatever reason I just wasn't feeling hungry. No matter, otherwise everything looks good. Did a lot of cooking this weekend.

10 oz. 90/10 sirloin tip w/Meunster, romano salame, pickles, bbq & red onion

Grilled Tandori Pork Tenderloin ~2.5 lbs total

Help with the dishes - priceless (don't worry it was his cheat meal)

Training
Workout #19

RDL 275
Pushups bw
Squats 245
Chin-ups bw
Shrug 225
Calf Press 310
Abs

After some of my more recent workout issues I re-evaluated some things, so some of you might notice I took 20 lbs off my RDL and started doing pushups without extra weight. As the number of sets slowly increases over the coming weeks, I felt that my ability to do this extra work would diminish, and clearly I faced that first hand last week with workout #17. Also I noticed my bench wasn't quite where I would like it to be; and I think adding extra weight to push-ups might've been slowing progress and stinting my recovery. Rest assured I'm still working as close to maximum capacity as I am comfortable with without a spotter - and adding a 5th set to many of these will be a great challenge and success.

Additionally I should note that this was not setup as a program for PR's, which is why you don't see any. That doesn't mean I'm not stronger than I've ever been. I just haven't done the math for it. Given the rep ranges I've been tackling I'm actually above my calculated 1RM for Squats and very close on deadlifts and bench, not taking into account that I'm doing 5 sets. I think this will become more apparent in cruise when the lifting style changes.

Supps
Testforce2 2/2
E-bol 3/3 pre&post-workout
Reversitol v2 1/2
Slin-sane 1 pre-workout / 1 pre-bed
Appnut FreeTest 2/2
Protocol w/ breakfast & post-workout

PSU + GreenMag pre-workout
3xPiT + 20g BCAA + 10g L-glutamine periworkout

10g L-glutamine + Bullet Proof - pre-bed

Notes
I'm thinking if I break 210 I might slow down on the calories, I've added a lot of weight so far and its starting to show in ways I'm not happy with.

Hank! · Post by **Hank!** » Mon Feb 14, 2011 11:40 am

Dude food looks insane good.
That burger had me drooling then i saw the tenderloin

Swedishfish · Post by **Swedishfish** » Tue Feb 15, 2011 10:33 am

Hank! wrote:Dude food looks insane good.
That burger had me drooling then i saw the tenderloin

Whoa! It's been so long since anyone's replied here I thought I was doing this mostly for myself at this point.

Glad it looks good - tasted amazing and was super simple.

Feast Day 39
Stats
Weight: 209

Diet
Cals
2265
Fat
89 g
Cholesterol
352 mg
Sodium
2611 mg
Carbs
241 g
Fiber
26 g
Protein
127 g
Sugars
59 g

I tried to track yesterday but went out to eat with the girlie for valentines day and really had no idea how to even try and assess some of the dishes. So this represents a best guess and is probably at least 500 cal short. Though the portions weren't huge I'm sure there was more butter in a lot of things than I thought there was.

Training
Resting and stretching. Legs were very sore yesterday, trying my best to keep them moving.

Supps
Testforce2 2/2
E-bol 3/3 meals 1 & 2
Reversitol v2 1/2
Slin-sane 1 pre-meal #1 / 1 pre-bed
Appnut FreeTest 2/2
Protocol w/ breakfast

Notes
Getting fairly stim tolerant, very much looking forward to taking a break from them during cruise and getting back to normal for the spring.

Swedishfish · Post by **Swedishfish** » Wed Feb 16, 2011 10:31 am

Feast Day 40
10 Days left - 4 more lifts!
Stats
Weight: 208

Diet
Cals
2741
Fat
56 g
Cholesterol
120 mg
Sodium
1202 mg
Carbs
382 g
Fiber
63 g
Protein
165 g
Sugars
85 g

Training
Workout #20

BB Bent Row 175
BB Bench Press 175
DB Walking Lunges 65's
DB Shoulder Press 70's
Dips bw
DB Bicep Curl 40's
DB Delt. Flye's 20's
Abs

Felt incredibly strong yesterday, I never doubted myself for a second. The problems I had with shoulder press last week were all but non-existant, energy and focus were through the roof. Couldn't be happier.

Supps
Testforce2 2/2
E-bol 3/3 pre&post workout
Reversitol v2 1/2
Slin-sane 1 pre-workout / 1 pre-bed
Appnut FreeTest 2/2
Protocol w/ breakfast & post-workout

PSU + GreenMag 15 min before leaving for the gym (30m preworkout)
3x PiT + 20g BCAA + 10g L-glutamine + GreenMag (periworkout)

10g L-glutamine + Bullet Proof (pre-bed)

Notes
Slept really soundly last night, feel very rested today. I don't know if many of your are in the midwest; but it's a beautiful day in Saint Louis today, high is set at 62 and the sun is shining without a cloud in sight. Days like today just make me glad to be alive.

Swedishfish · Post by **Swedishfish** » Thu Feb 17, 2011 10:56 am

Feast Day 41
9 Days left - 4 more lifts!
Stats
Weight: 207

Diet
Cals
2520
Fat
61 g
Cholesterol
284 mg
Sodium
2222 mg
Carbs
276 g
Fiber
37 g
Protein
183 g
Sugars
59 g

Training
Rest day today. Weather here has been beautiful lately; skipped work early and went for a nice run outside.

Supps
Testforce2 2/2
E-bol 3/3 with meals 1&2
Reversitol v2 1/2
Slin-sane 1 pre-meal 2 / 1 pre-bed
Appnut FreeTest 2/2
Protocol w/ breakfast

Notes
Did some cooking yesterday after the run...the fruits of my slacking

Oatmeal Banana Chocolate Chip Cookies

Pile em high!

Scratch Made 93/7 Turkey Meatballs over whole wheat spaghetti

Hank! · Post by **Hank!** » Thu Feb 17, 2011 12:14 pm

Meatball recipe plz sir

Swedishfish · Post by **Swedishfish** » Thu Feb 17, 2011 10:14 pm

Pretty simple...

~20 oz. 93/7 ground turkey
1 cup italian bread crumbs
2 peices day old bread
1 egg
1/4 cup parmesan
seasoning to taste - I add about 1 tbsp red peper flakes, everything else pretty much comes from the italian bread crumbs

Roll out meatballs to desired size - sometimes I make 4, sometimes I make 9, sometimes I make 1...jk that would be absurd.

Bake until golden brown.

Hank! · Post by **Hank!** » Fri Feb 18, 2011 6:49 am

nice will make, thankks!

Ever make your own sauce?

I did and the key is keep it simple, mine was fresh basil, garlic , olive oil and tomato..

ckeahey76 · Post by **ckeahey76** » Fri Feb 18, 2011 9:22 am

I believe there should be a warning on your page!!!!! Please do not look at the pictures if you are currently doing famine!!! Food looks good.

beefcake66 · Post by **beefcake66** » Fri Feb 18, 2011 9:38 am

I read up in here whenever I'm on the forums, you got a nice layout and the pics are nice (good thing it was puppies cheat day too haha)..

Man you cook some good lookin stuff... what were the macros in those cookies like?!

Swedishfish · Post by **Swedishfish** » Fri Feb 18, 2011 10:36 am

Hank! wrote:nice will make, thankks!

Ever make your own sauce?

I did and the key is keep it simple, mine was fresh basil, garlic , olive oil and tomato..

I have before once, it was okay but I couldn't get all the fresh herbs I needed so it was somewhat bland - my dad gave me his recipe for meat sauce which is legendary in my family, I'll have to try that soon.

Feast Day 42
8 Days left - 3 more lifts!
Stats
Weight: 209

Diet
Cals
Cals
2939
Fat
91 g
Cholesterol
292 mg
Sodium
2842 mg
Carbs
305 g
Fiber
35 g
Protein
165 g
Sugars
130 g

Man those cookies are good; but they are dense! Carb & Fat bombs, gonna have to bring some over to the girlies place to keep me from them.

Training
Workout #21 - A beautiful thing; because its the last week I feel comfortable listing sets & reps finally as you won't glean much from this information alone.

Deadlift 135x2, 185x2, 225x1, 245x1, 275x1, 275x8, 275x8, 275x8, 275x8, 275x8

Pushups 12, 12, 12, 12, 12 (again no added weight here to keep chest days stronger)

Squats 135x2, 185x2, 225x1, 245x1, 245x8, 245x8, 245x8, 245x8, 245x8

Chin-ups 8, 8, 8, 7+1, 6+2 (had do a sort of rest-pause set here to get to

BB Shrugs 225x10, 225x10, 225x10

Calf press 250x8, 300x12, 310x12, 310x12

Upper Abs
Lower Abs

Supps
Testforce2 2/2
E-bol 3/3 pre&post-workout
Reversitol v2 1/2
Slin-sane 1 pre-workout / 1 pre-bed
Appnut FreeTest 2/2
Protocol w/ breakfast & post-workout

GreenMag + PSU (preworkout)
3xPiT + 20g BCAA + 10g L-glutamine + GreenMag (periworkout)

10g L-glutamine + BulletProof (prebed)

Notes
If you had asked me 5 weeks ago if I would deadlift 275 for 5 sets and then squat 245 for 5 sets I probably would've laughed at you. And to be honest, yesterday is the hardest I think I've ever pushed myself at the gym; and it felt great. Can't wait for workout #22 tomorrow.

bigpelo · Post by **bigpelo** » Fri Feb 18, 2011 4:16 pm

Swedishfish wrote: Notes
If you had asked me 5 weeks ago if I would deadlift 275 for 5 sets and then squat 245 for 5 sets I probably would've laughed at you. And to be honest, yesterday is the hardest I think I've ever pushed myself at the gym; and it felt great. Can't wait for workout #22 tomorrow.

Awesome man!

Swedishfish · Post by **Swedishfish** » Sat Feb 19, 2011 10:51 am

Feast Day 43
7 Days left - 3 more lifts!
Stats
Weight: 209

Diet
Cals
Cals
3195
Fat
59 g
Cholesterol
300 mg
Sodium
2295 mg
Carbs
344 g
Fiber
25 g
Protein
181 g
Sugars
118 g

Training
Rest Day. Stretching.

Supps
Testforce2 2/2
E-bol 2/2/2 with meals
Reversitol v2 1/2
Slin-sane 1 pre-breakfast / 1 pre-bed
Appnut FreeTest 2/2
Protocol w/ breakfast & pre-bed

10g L-glutamine (prebed)

Notes

Dean · Post by **Dean** » Sat Feb 19, 2011 2:31 pm

damn..i am in my famine day 4....
after looking through your log and saw all those FOOD makes me even more hungry...

i miss my protein...

btw..GREAT WORK MAN~