jharbin's Blog

Just click on the diet log link to download my daily diet log

Ok Im back in action:

I ate enough throughout the day, but as you will see, my vice is the evening, and after i work a 13 hour day, I am ravenous, and typically overeat...we'll see if I can chip away at that. I didnt do a very good job of getting vegetables today either which is mildly unusual.

9 days out from meet
2 gallons water during the day today
4:30 a.m
3 whole grain muffins and 3.5 oz yogurt shot(some sort of super healthy yogurt drink that is in a tiny little container, thought I would try some)
muscle milk shake with water
5:00 A.M
1 apple

7:15
muscle milk shake with 12 oz skim milk and 1/2 c plain yogurt

Monday
Dynamic effort upper body

speed bench 4x3 with 225 and 200 lbs chain
1x3 with 275 and 200 lbs chain

chinups 5x5 wide grip

Sounds good

How do you like the palms facing you grip?

One of Tony's goals is to improve the maximum amount of chinups that he can do. Other than some specific modifications to his training, I have also advised him to do one set of pullups to failure every day. The upper back muscles can handle a very high workload because they are used so often in daily life. That is why typically the best way to get your upper back bigger and/or stronger it is important to hit it very hard very often. Tony's max pullups have already gone from 7 when he started to 13 as his current best. This is where he will keep track of his daily progress.

Friday heavy upper body
cambered bar bench press with 2 board on chest, worked up to one rep max of 385

lat pulldown circuit 3x15 with 3 different handles

triceps mini band pressdown 2x50

Saturday Last hard lower body day
circa maximal squat cycle phase week 2
worked up to 600 in bar weight, plus blue, green, and purple band choked on each side of bar
then went to 620...miss due to straps too tight on suit
620 good with straps loosened
650 good

sumo rack pull deadlift with purple bands quadrupled on each end of bar work up to one rep max of 405

Im ok with the soda...IF you are also getting enough water

Its not too bad though, for now!

Wednesday

Back attack with purple band attached from bottom hook
did sets of 8 reps finishing with 3 plates and a 25

reverse hypers 4x10

pulldown abs with yellow strap 4x8

glute ham raise with purple band 3x10

very light overall just to get ready for saturday

how can peanut butter be fat free? Peanut butter is okay because it is a good source of healthy fats and some protein, dont be afraid of regular peanut butter, but also make sure you dont over eat it.

Brian,
good to hear from you bro, when will you be back in?

For your nutrition, the two biggest concerns for young athletes are:

1. Eating enough food
2. Making sure you get in plenty of good food and then if there is room left for junk food then no big deal, but the good stuff has to be there first.

so a very simple way to look at it so you dont have to put too much time into your diet would be to follow these five rules:

1. eat every 2-3 hours
2. Eat some type of protein every time you eat (any kind of meat, fish, milk, protein power/shakes, eggs, stuff like that
3. Eat some fruit or veggies every time you eat
4. With breakfast get a good source of healthy grains...example would be a bowl of oatmeal, or any healthy cereal
5. the 90% rule- If you can stick to the 4 things above 90 percent of the time, you will easily get where you want.

Keep asking questions and let me know when you will be back in

pretty good

Monday 7/28 continuation
Optimal complete nutrition shake 6:00

Made it home at 8:00
baked fish 6 oz
grilled venison 8 oz
1 bowl matzo ball soup

geeze I need more vegetables

Sam, pretty good except for the few obvious faults, but that goes with anybody. As far as the lean pocket goes, there are things worse, but it is definitely a highly processed food and probably need like a double dose of digestion enzymes when you eat something like that. I would put those on par with McDonalds as far as difficulty to digest goes. Its no wonder that you have made a lot of progress, I think you are going to be pleasantly surprised at your re evaluation.

Monday Dynamic effort upper body
las week of contrast cycle, last heavy training day

2 purple bands attached from top of rack, 200 lbs of chain from the floor

all work sets done with 1 board 5x3@365 in bar weight

took chains off and took weights to chest
455, 495, 545 for two singles

lat pulldown four sets of 15@200 lbs

thank god the sessions get lighter from here

Saturday night

montgomery inn downtown
had 1/2 slab ribs and one pork chop with baked sweet potato, water to drink
1 sam adams light

Sunday didnt keep track

Monday 7/28
4:30 am shake with: 2 organic eggs raw, 1 c oatmeal, 2 scoops whey, 1 bananna, water
coffee

8:00
5 oz leftover chicken

9:00 complete nutrition shake

12:00 6 oz grilled venison 2 c steamed broccoli 2 baked chicken legs

pre workout 1:00
sugar free extreme shock

post workout 3:00 isopure mass and power drive

Saturday squats

in briefs and suit with straps down 5x2 box squats with 465+blue, green, and purple band on each side
then worked up to a single with 505 and 555...all felt great

sumo rack deadlift from pin 3...quadrupled purple band on each side, got 415x1

thats it, and was more than enough, I was gassed

Saturday 7/26

As a side note it is too much of a pain the ass to put all the optimal supplements I use so here is what I do every day:
digestion with every meal that is cooked or processed
vit/min anti ox 3 /day
adrena boost 3/day
efa 3/day
opti mass 1 serving after workouts
Iron 4/day

8:00 cherry cordial energy bar and coffee

9:00 isopure mass shake

11:00 2 scoops optimal complete nutrition and 2 scoops muscle milk

2:30 after workout isopure mass

4:00 1/2 deweys pizza after helping tyler

9:00 pm yellowfin tuna steak seared in non stick pan
sliced zucchini and acorn squash cooked in wok with chopped garlic and doused in olive oil

11:30 2 scoops whey protein and 12 oz skim milk

11:45
1.5 c baked beans
2.5 c tuna salad with lite mayo, celery, onion, curry

before workout at 1:00 sugar free extreme shock drink

after workout3:30: 1 serving opti mass with 2 scoops muscle milk and 2 scoops complete nutrition

I think I had another shake but I cannot remember

Home from work at 8:00
2 c steamed broccoli mixed in teryaki sauce with 4 oz chicken

Friday 7/25 Max effort upper body

4 board press
warmup up to 405, then work sets of 495x1, 515x1, 545x1
added loose training shirt 585x miss, just wasnt in the cards today

then did 405x6 to chest
then did 225x20 no shirt, trying to see how fast I could get 20 reps, instead of going for max reps, that sucked

seated neutral grip row 3x15
seated rope row 3x15
monster mini band pull aparts 3x30 sec as many reps as possible
v bar triceps pressdown 2x20

I was prety gassed after that one

Heavy circa max phase squats tomorrow

Friday
4:15 1/2 c coffee and 1 c mini wheats no milk
5:30 1c coffee and protein shake with 2 scoops whey protein and one packet raisin walnut oatmeal with 12 oz skim milk

8:00 1 c coffee at panera and small egg souffle (also Optimal Adrena Boost and digestion)

I hope that this website can be a good resource for you as well as myself because i think we all will learn from eachother