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Krankenstein:
Alright, here we go.  I thought about doing this for a while, and so I figured I would throw some shit down just to have a little record of it.

I will try and post my diet stuff/workouts.  Some will be detailed, some will just be 'diffuse' ramblings.

08/18/12

Diet:

#1
5 Egg Whites
1 Whole Egg
2.5 Oz 93% Ground Turkey
200gm Pineapple

#2
135gm (cooked weight) Chicken Breast
200 gm Pineapple

(Training - See below)

#3
56gm Protein Shake
200gm Pineapple

#4
56gm Protein Shake
20gm Almonds

#5
56gm Protein Shake

#6
14oz New York Strip
HUGE salad (I use the actual salad bowl for my personal bowl)

Before bed
1 Guiness Stout
2 Oatmeal Cookies

Hypertrophy - Quads/Calves

Squats
(2 - 3 Warm Up and LOTS of stretching due to my fucked up knees)
225 x 10
245 x 10
270 x 10
315 x 9

Tri-set ( 3 - 4 rounds of 10 - 15 reps, 30 secs between each exercise with 90 secs between the sets):
Flex Selectorized Leg Press : 3 x 240 x 15 (Too easy, but the burn was painful)
Cybex Leg Extention : 110 x 9, 90 x 11, 90 x 8 (I could not believe how hard the low weight was)
Lunges : BW x 30st, 24st, 20st

Tri-Set (as above)
45deg Calf : 90p x 15, 15, 13
Seated Calf : 70 x 12, 7, 6 (again, WTF is with such a light weight??)
Icarian Standing Calf : 120 x 11, 80 x 11, 8

Reference :
p = per side
st = steps

Krankenstein:
08/19/12

Cheat Day

5oz Sugar Corn Pops
2 Pop Tarts

"Baked French Toast" (6.5 oz french bread cut into squares mixed in 1c soy milk, 3 whole eggs, 1/4c syrup, 8oz apple pie mix, 1/4 raisins, 2 tsp cinnamon)
5 Strips Bacon

20oz M&M's (Going to see expendables 2)

Red Robin Gourmet Cheeseburger with extra slice of beef + 3 total servings of sweet potato fries

1/2 doz oatmeal raisin cookies

8oz Totinos Pizza Rolls

1/2 doz Triple Double Oreo Cookies

1/2 pint Resees Peanut Butter Cup Ice Cream

and finally 4oz of M&M's while enjoying a nice Guinness Drought 

njflex:
cool krank,,,post pics too,,,i know u look good but good to update,,,

Krankenstein:
Ok, here is a typical day for me on a training day for eating:

#1
5 Egg Whites
1 Whole Egg
2 1/2oz Ground Turkey (93%)
200gm Pineapple

#2
56gm Protein Pwd (For those that wonder, I have used Dymatize Elite Chocolate Mint for the last 5 - 6 yrs.  Hard to beat cost, quality, and taste)
15gm Almonds

#3
7oz Ground Beef (93%)
8oz Cucumber

#4
((Same as #2))

#5
56gm protein pwd
200gm Pineapple

#6
8oz Tilapia
200gm Pineapple


I worked out at night tonight, so it was in between meal #5 and #6.  

Heavy Back

Deadlift
2 - 3 Warm-up sets
345x5
385x5
405x5
425x5
465x5
(I use a belt, with straps and dual overhand grip.  I don't like straps, but I use them with dual overhand)

Wide Pulldown (4x10 - 15)
130x15, 150x15, 12, 10

Low Row
170x15, 190x13, 10, 8

I was supposed to do abs, but a couple of weeks ago when I did heavy deads on the last set when I touched the weight to ground I got a sharp pain up where the hamstring attaches in the glue area (sacro-tuberous ligament).  Tonight I was feeling it on deads and just wanted to finish off the back workout and go home to ice.

I may throw some pics up in a few weeks.  I want to tan a little.  Feel like Casper!!

njflex:
I USE SAME PROTEIN FOR YRS DYMANITIZE TOO,,,BIG JUG 4LBS 35/37.00 CAN'T BEAT IT.I EAT MORE CARBS THAN U I THINK,,BUT U EAT CANDY LOL I DON'T .

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