T Nation

Born Again - Training Log

MAY 6TH 2008

Now, my goals are to lose fat while gaining and retaining muscle mass.

Any advice, or if anyone sees any glaring errors, please let me know.

Try not to gag… but here are my physical stats;

41 years of age

6-3 height and 278 pounds

neck- 18.2"
chest relaxed- 52.5"
biceps relaxed- 17"- (flexed)- 18.1"
waist (across belly button)- 47.7"
hips- 46.5"
upper thigh (relaxed)- 28.1"
calf (relaxed)- 16.5

GOALS
To look, and feel good (naked too!)
To see my 6 pack again… rather than the keg.
To start eating healthier.
To continue not to smoke (quit March… feel awesome!)

From February to the end of April my workout schedule was as follows;

day 1- chest/ biceps
day 2- back/ triceps
day 3- off
day 4- shoulders/ hams
day 5- quads
day 6- off
cardio every now and then and ate whatever I wanted, whenever I wanted, wherever I wanted.

I changed my schedule start of May to the following;

day 1- chest/ triceps
day 2- quads
day 3- off
day 4- back/ hams
day 5- shoulders/ biceps
day 6- off

**cardio 4-6 days a week (30-45 minutes) using HIIT, walking, biking, eliptical etc.

I have tried restricting my caloric intake to 1600-2000 (6 meals a day) calories a day with minimal carbs (50-100 grams per day) and increased protein. I am trying to eat 1 gram of protein per pound of bodyweight, but am struggling to get the required amount while keeping calories low. This “Diet” thing is all new to me… portion sizes and all that crap. I miss my metabolism. If any body finds it, can they please return it!!

I will post my workout stats… if anybody is interested. Hell, I might post them anyways even if nobody is interested. My days of worrying about what others think are over.

I am excited! I feel like a kid on Christmas morning!

Time to start living and doing for me… THUS… BORN AGAIN!

MAY 7

Today was Back and Hamstring day… and this was my workout;

I had maximum 60-90 second rests in between sets

Underhand chinups with body weight- 5 sets of x4 reps supersetted (no rest) and underhand pulldowns 5 sets #1- 140x15
#2- 170x13
#3- 200x9
#4- 230x6
#5- 250x4

Wide grip pulldowns
#1- 160x13
#2- 200x9
#3- 220x6
#4- 250x4

Wide grip Barbell Rows
#1- 135x15
#2- 185x11
#3- 205x9
#4- 225x8 (with straps)
#5- 245x6 " "

Close Grip Seated Cable Rows
#1- 180x15
#2- 200x12
#3- 230x9
#4- 250x6

Stiff Legged Deadlift
#1- 135x13
#2- 185x11
#3- 225x9
#4- 245x7
#5- 265x5

Lying Ham Curls
#1- 80x15
#2- 100x13
#3- 120x11
#4- 130x9

Standing Ham Curls
#1- 50x16
#2- 70x13
#3- 90x9
#4- 100x6

I was pissed off with the chinups… I can remember when I used to be able to crank off 12-15 reps no problem. Man, I am out of shape.

MAY 9TH

Yesterdays caloric intake was approx. 2100 calories with approx. 183 grams of protein and 125 grams of carbs.

Still too low for protein intake… I have to plan my meals better, and pack them ahead of time I think.

Here was my workout for yesterday- shoulders and biceps

60-90 seconds rest (max) between sets

Smith Machine overhead press
1- 135x20
2- 185x12
3- 205x7
4- 225x3 then burn set (no rest) 135x14

Pec Deck (backwards- rear delts)
1- 65x20
2- 95x14
3- 125x12
4- 155x9

one arm dumbell side raise (laterals?)
1- 20x15
2- 30x9
3- 35x8
4- 40x7 then burn set (no rest) 20x11

barbell upright rows
1- 125x5
2- 125x5
3- 125x6
4- 125x6

dumbell shrugs
1- 100x13
2- 110x8
3- 120x6
4- 130x7

barbell curls
1- 80x12
2- 90x8
3- 100x7
4- 110x6

alternating dumbell curls
1- 40x6
2- 45x5
3- 50x5
4- 55x4

Apex preacher curl machine
1- drop sets (no rest) 100x9/ 80x6/ 60x6
2- same as above 100x6/ 80x5/ 60x4
3- same as above 100x6/ 80x4/ 80x4

No cardio yesterday, felt like crap (sore throat and ears)… cold or something I am trying to fight off.

MAY 10TH

Total caoric intake yesterday 3100 calories, 130 grams protein and 250 grams of carbs. Way way too many carbs!

So, today, I had to make amends. I still felt like crap, still coughing… but otherwise felt ok. To the gym…

Quads and calves

Barbell Squats (no belt or wraps)
1- 135x20
2- 225x13
3- 315x6
4- 365x4
5- 405x2- burn set no rest 225x9

one of the trainers in my gym was watching me, and suggested to really “burn” my legs, and to promote fat burning, try squats with just the bar… as many sets as it would take to reach 100 reps, keep the bar on your shoulders and rest only enough to catch your breath… so, I said “OK”… boy, what a burn… as follows;

Squats with 45 Olympic Bar (nice and deep)
1- 35 reps
2- 20
3- 20
4- 25
what a burn and pump!

I then waddled over to the leg press, walking like I had pooped my pants… and did the following;

Leg Press
1- 270x20
2- 360x16
3- 450x15
4- 540x11

Normally I would go to Hack Squats after this… but I had so much fun with the 100 rep squats, I decided to do another one! My mantra during this was “Pain is just a sign that you are still alive”… and alive I am.

Squats with 45 pound Olympic Bar
1- 35 reps
2- 35 reps
3- 22 reps
4- 13 reps (suposed to be only 8, but went to failure)

I then shuffled over to the standing calf raise machine, did the following
1- 185x20
2- 215x16
3- 245x12
4- 275x ?? to failure with partial reps

seated calf raise
1- 45x25
2- 90x17
3- 135x12
4- 180x8

That was it for todays workout. Had trouble pushing in the clutch (legs shaking) driving home from the gym.

MAY 11TH

Legs a little tight today… feels good though. Still trying to hack up a hairball though… damn this cold.

Yesterdays caloric intake was 2234 calories with 156 grams of protein and 122 grams of carbs. Still not great (protein wise).

Wished the wife a Happy Mom’s Day… sucked up to her for a bit… then off to the gym.

Weighed myself today… not impressed. only down 3 pounds… from 278 to 275.

Chest and Triceps

Incline Barbell Bench
1- 135x23
2- 185 x10
3- 205x10
4- 225x7
5- 245x4

Hammer Strength Decline Bench
1- 180x20
2- 270x15
3- 360x7
4- 410x5
5- 450x3 then burn set with no rest 270x10

Dumbell Flat Bench
1- 80x17
2- 100x6
3- 120x3 then drop set 90x4

Incline Dumbell Flies
1- 30x20
2- 40x14
3- 50x9
4- 60x7

Then, 3 sets of push ups to failure each set… with 30 seconds between sets… 18/ 14/ 9… my chest was fried!

Now, onto triceps. I have to admit, I was already spent… but, gotta be done!

Close Grip Barbell bench
1- 135x12
2- 155x8
3- 175x6
4- 195x5

Apex machine Dips
1- 185x11
2- 200x6
3- 215x6
4- 230x3 then burn set no rest 170x6

Rope cable skull crushers
60x12
80x6
90x5
these were supersetted with tricep pushdowns, no rest between sets, same weight as above to failure each set.

First time in a long time that I did chest and tris together… wow.

No cardio, lungs killin’ me from this cold. Maybe later today when I get home from work. See how I feel.

MAY 14TH

BACK/ HAMSTRINGS/ CALVES

Wide Grip Chins supersetted with Close Grip Chins, no rest between both sets (just bodyweight)
1- x4/ x4
2- x3/ x3
3- x3/ x2
4- x3/ x2
5- x3/ x4 (really pissed of now… pathetic)

The kid actually kicked my ass in the chinups, first set I think he did 8-10 wide grip chins and then 10-12 close grip chins.

Deadlifts (no belt or wraps)
1- 135x20
2- 225x12
3- 315x5
4- 315x5
5- 405x4 (used straps)
6- 405x3 (used straps)
7- 475x1 (wanted to see what I could do)

The kid petered out at 315… he did 3 reps, then made an attempt at 365, didn’t get it. The kid’s hair startin’ to droop a little now… lol

T-Bar Rows
1- 90x18
2- 135x11
3- 180x6
4- 205x5
5- 215x4 then burn set 135x7

The Kid hits 180 his final set, he is breathing hard now and he is sweating… more than I am! But, he has a grin on his face… we are havin’ fun now…

Dumbell Rows (one arm at a time)
1- 80x13
2- 100x7
3- 120x6 (used strap)
4- 140x4 (used strap)

Kid uses 110 his last set… now picking the skin hanging off his caalouses… lol

Hyperextensions supersetted with standing single leg ham curls. Ham curls completed first, immediately followed by Hypers (bodyweight only)
1- 70x12/ bwx15
2- 80x7/ bwx12
3- 90x6/ bwx11
4- 100x5/ bwx9

Lying Ham Curls
1- 90x10
2- 100x9
3- 110x7
4- 120x5

The kid is now walking like his diaper needs changing.

I tell him we are now going to do some calves… be balks, and advises he has to go to “a meeting”… thanks me for the workout… and he waddles away.

Standing Calf Raise
195x15
225x10
255x9
265x7

Donkey Calf Raise
180x20
270x16
360x12
450x9

MAY 15TH

Calories yesterday were around 2400, only 160 protein grams and 120 grams carbs. Weird, thought I ate more… oh well.

Todays workout- Shoulders/ Biceps and Abs
Warmed shoulders up thoroughly, stretching, light front, side and rear laterals.

Smith Machine
135x22
185x12
205x7
225x4

Dumbell Military Press
70x13
75x10
80x8
85x5

Dumbell Side Lateral
20x18
30x12
40x7
50x5 then drop set (no rest) 30x5

Dumbell Rear Laterals
20x14
30x9
40x5
45x4 then drop set (no rest) 20x6

Barbell Shrugs
135x15
225x9
315x4 (grip failed)
315x8 (with straps)
405x7 (straps)
500x4 (straps) then drop set (no rest) 315x8

Dumbell Curls
40x12
50x6
55x6
60x5

Barbell Curls
105x9
115x6
125x5
135x4 then drop set no rest 105x5

Dumbell Preacher Curls
25x12
30x8
35x4
40x4

was gonna do hammer curls but bi’s spent

Rope/ Cable Ab Crunches
70x25
90x13
110x9
130x5

Reverse Crunches (inclined bench)
4 sets to failure

Ab wheel- 3 sets to failure (whoever invented this exercise is evil!!)

Crunches on swiss ball 3 sets to failure.

I found that my biceps were a little sore from the previous back workout. I will have to make sure I am using my back and not my biceps for these movements (back).

MAY 17TH

Diet 08/05/16-
2430 calories/ 227 grams protien/ 126 grams carbs

Today I start keeping track of fats as well. I am going to try and follow Walleye49’s diet plan that was designed for him by CT, with a few of my own modifications. (See 2 threads above this one with a link) submitted by Walleye.

QUADS and CALVES yesterday (16th May)

Leg Press
180 x40 (warm up)
270 x25 (warm up)
360 x16
450 x12
540 x12
630 x12
720 x10
810 x5
900 x3

Hack Squats
180 x12
230 x12
280 x8
300 x6

Barbell Squats
135 x15
225 x11
315 x4 then drop set no rest 225 x7

I know the squats are kind of lacking… but these reps were done as fast as possible, maybe 60 seconds max between sets, my legs (and lungs) were smokin’! I had to punish myself for lack of cardio lately!!

But then… I was not done…

Dumbell Lunges
40x8
50x6
60x4- dropped the DB’s and BW x 11

Seated Calf Raise
90 x30
135 x15
180 x10
calves cramping up

Donkey Calf Raise
BW not included in weights used
180x20
270x18
360x11
360x15

Standing Calf Raise
150x12
225x8- (no rest) drop set 120 x8
calves cramping up again

Not a bad workout, soaked like a muskrat wnen I was done. Heart rate up there pretty good to, so I killed to birds with one stone.

MAY 18TH

Here is my workout today CHEST and TRICEPS (little bit of abs).

Flat Bench Press Barbell
135 x16 (warm up)
225 x12
275 x4
300 x2
315 x1 and x1 with minimal spot
225 x12

Parallel Bar Dips
BW X9
BW X6
BW x7
BW +45 lb plate x3- then BW x3 (no rest)

Incline Bench Dumbell
75 x15
90 x10
100 x6
110 x0 $%#@! couldn’t get them up to chest, tried twice- no suitable spotters
80x13

Flat Bench DB Flies
40 x12 then pushups to failure (no rest)
50 x8 then pushups to failure (no rest)
55 x7 then pushups to failure (no rest)
60 x6 then pushups to failure (no rest)

Now onto triceps. I incorporated “Tates” into my tricep routine, thanks to my friends south of the border for introducing them to me!!

Flat Bench Dumbell Tates
20 x?? (to failure- too light)
40 x10
45 x6
45 x6
oh yeah… feeling those!

EZ Bar Skull Crushers
100 x15
120 x10
130 x8
140 x5
100 x13

Apex Machine Tri Dips
140 x20
170 x11
200 x9
230 x5

One Armed Rope Tricep Pushdowns
4 sets with 25 pounds alternating back and forth between arms with no rest, all sets to failure.

Abs
Did some reverse crunches and swiss ball crunches… 4 sets alternating to failure. My abs are actually still sore from my last workout, so… not too crazy today on them today.

Lots of energy today. Probably from the million calories and carbs I ate yesterday, lol.

MAY 19TH

Not a bad workout today. This is what was accomplished…

Gravitron Machine Chins (weights are minus bodyweight… i.e. I weigh 275 so… 90= 275-90= 185 pounds
90x8
80x6
70x6
60x4 then 120x9
all reps nice and slow, full stretch at bottom of movement

Close Grip Chins (palms facing me)
BWX4
BWX3
BWX3
BWX3 then close grip cable pulldowns 150x15

Bentover Barbell Rows
135x14
225x6
225x7 (straps)
245x7 (straps)
265x5 (straps)
275x4 (straps)
225x7 (straps)

Close Grip Seated Cable Rows
180x13
210x12
240x7
280x5 (straps)
300x3 (straps)

Good Mornings (barbell behind neck). I have never done these before, usually do Hyperextensions, but I see alot of guys doing them on this site so I figured… what the hell… give 'em a go!
95x20 (too light)
135x15
185x8
205x4 then 135x7 no rest

Stiff Legged Dead Lift
135x13
225x7
275x5
300x4

ok… lower back/ hammies fried now!!

Seated Leg Curls
110x13
120x14
140x12
160x8
180x7

Lying One Leg Curls (alternate- no rest)
40x10
50x8
60x7
60x6

And… finished! Walked out of the gym like I crapped my pants… literally fell into my car… and drove home.

Happy Birthday to me!

And I have to work tonight… this should be interesting!!

MAY 21ST

Finally starting to get a grip on this nutrition thing.

Just got back from the gym, had my last meal and supplements before hitting the sack.
Calories= 2853
Protein= 310 grams
Carbs= 147 grams
Fats= 66.4 grams

Today was Shoulders, Biceps and Abs

Seated Dumbell Military Press
45x15 (w.u.)
65x15
75x15
85x12
90x8

Standing Barbell Military Press
135x8
135x7
135x10
155x7

Dumbell Side Raise (Alt. one arm at a time)
35x12
40x9
45x8
50x6 then drop set no rest 30x7

Pec Deck Backwards (Rear Delts)
75x15
115x13
155x9
185x6

Dumbell Shrugs
100x10
110x10
120x8
140x5

Barbell Curls
105x11
125x6
135x4
145x4 then dop set to 105x7

Dumbell Curls
40x9
45x7
50x6
55x6
60x4

EZ Bar Preacher Curls
80x9
90x7
100x4
110x4 then drop set no rest -80x4 nice and slow reps

Dumbell Hammer Curls
3 sets of 40 lbs to failure

Then 3 sets of following Ab Circuit- Swiss Ball Crunches, then Ab wheel, then Medicine Ball Twists, then side crunches on Hyper board. Each exercise consecutive with minimal time between sets.

MAY 22ND

I have taken 2 days off, (it’s kind of screwed up because I am working midnights… it is actually only a day and a half but…) give my body a chance to recuperate… I have been lifting good and heavy (for me anyways) for the last little while.

My next workout is legs, and I want to destroy them with squats… so I want to be ready… nice and rested/ fed.

Caloric intake for yesterday (which is actually today… 'cause I just got up- confused yet?) was as follows;

calories =2600
protein =250 grams
carbs =169 grams
fats =63 grams

MAY 23rd

Have not slept yet, working midnights, been up since 8:30 pm 22nd May. Everything feels heavy today… but God hates a coward.

Nutrition-
calories= 2676
protein= 316 grams
carbs= 133 grams
fats= 109 grams

QUADS AND CALVES

Barbell Squat
135 xlots= warmup
225 x12
315 x6
385 x2
405 x1
315 x4 then drop set 225x8 (no rest)

Leg Press (one leg at a time)
90 x15
180 x15
270 x8
320 x4 then drop set 180 x13 (no rest)

Zercher Squats (first time doing these!!)
45x20
135x10
135x10
155x8
175x7

Donkey calf raise (bw +)
180x25
270x18
360x12
360x12

Seated calf raise
90x to failure
180x to failure
180x to failure
205x to failure

In and out of the gym 65 minutes…?!

Everything felt really heavy today… did not have the “pop”. Really concentrated on form though… movements nice and slow and deep. I think next time I will have a nap after working 16 hours befoe coming to the gym. Live and learn.

MAY 24TH

My nutrition as follows
Calories= 2738
protein= 334 grams
carbs= 115
fat =96

I actually utilized the gym we have at work yesterday afternoon! It isn’t too bad, enough to get 'er done.

I had some good food and rest… went to work, took my lunch hour at the start of the shift and did the following workout;

CHEST, TRICEPS AND ABS

Incline Barbell Bench
135x25
225x9
245x5
245x5
275x2 then drop set 225x6 with no rest

Flat Bench Press Smith Machine
135x12
225x13
275x7
315x2
335x1 then drop set 225x11 no rest

Parallel Bar Dips
bwx9
bwx10
bwx8
bwx7

Standing Cable Crossover Flies
70x7
80x7
90x6
100x5
supersetted with pushups to failure (no rest) after each set (burn baby burn)

Standing Cable Crushers supersetted with Rope tricep pushdowns (no rest)
crushers- 100x18 then pushdowns- 70x12
120x15 then 90x7
150x9 then 100x7
170x5 then 110x4

Dumbell Tates
35x lots (lost count- zoned out!)
40x7
45x6
50x6

I was supposed to do abs… but ran outta time… oh well. At this point, I only have “an ab” singular anyways… lol.

MAY 27th

BACK/ HAMS AND CALVES

I actually went out and invested in a weight lifting belt… see if I can go any heavier/ more reps???

Deadlifts
135xlots and lots
225x15
315x8
405x5 (with straps)
455x1 (with belt)
475x1
315x8

I like the belt!

Deadlift (rackpull) pins just below knees
495x2 (with belt)- first time doing these!

**#@%^!!!**I was gonna go heavier (over 500 lbs), then felt a twinge/ pull in my upper right lat/ scapula?.. enough of them for now… hurts like a bugger.

Wide Grip Pulldowns
130x15
160x8
160x9
200x6
220x6
**all reps done slow, not to heavy… right lat still hurts… perhaps a cramp?? (I hope)

Close Grip Pulldowns
150x9
170x9
190x7
210x6

Seated Wide Grip Cable Rows supersetted with Stiff Arm Pulldowns
130x10 then 40x11
150x10 then 50x9
180x8 then 60x5
200x6 then 70x5

I hope this is just a cramp… minor pull or something… getting hurt now would really suck…

Lying Hamstring Curls
80x15
100x11
120x6
140x4

Seated Ham Curls
100x20
120x14
140x15
160x9

Stiff Legged Deadlift
135x15
225x12
225x8
225x8

Standing Calf Raise (add bodyweight to totals)
150xlots
195x11
240x8
284x4

Seated Calf Raise
180x12
180x10
180x9
180x9

Donkey Calf Raise
270x20
360x15
450x12
540x8

Right upper lat is killing me. I hope I did not teat something. I know when I had my shoulder replace, they said they re-attached my infra and supraspinatus which were torn off. I hope that is not what I have done again. Time will tell.

MAY 29TH

Calories Eaten Today
grams cals %total
Total: 1830 (thus far)
Fat: 42 375 21%
Sat: 12 105 6%
Poly: 4 37 2%
Mono: 17 154 8%
Carbs: 93 355 20%
Fiber: 4 0 0%
Protein: 272 1088 60%
Alcohol: 0 0 0%

Well, time to get on with my goals.

Arm/ shoulder tight today, still pretty painful… still no swelling or discoloration… I think it is just a strain/ pull.

A warning perhaps… none the less, point taken.

Warmed up good today, no foolin’ around. Not going too crazy today, see how the Lat/ Teres Minor and Major react.

SHOULDERS/ BICEPS/ ABS

Standing Barbell Press
45x25 (warmup- feels ok)
75x20 (feels ok- still warming up)
135x15 (no pain… hmmm)
145x10
155x9
175x5 drop set (no rest) 135x6

Dumbell Rear Delt Raise
20x15 (little bit of pain)
25x12
30x10
35x9
littl bit of pain through out

Dumbell Side Raise
25x13
30x11
35x8
40x6
no pain if the reps done strictly

Barbell Shrugs
135x15 (with much trepidation- no pain)
225x15
315x4 (little bit of pain)
315x7 (with straps- not going heavier today)

Dumbell Curls
40x12 (warmup- no pain in arm)
45x8
50x6
55x5
60x5
65x4 (!! strict too- WTF?!)

Dumbell Preacher Curls
35x9
40x6
45x5
50x4

Rope/ Cable Hammer Curls
50x20
80x11
100x8
120x9

Medicine Ball Sledge, Reverse Crunches on 45 degree board and Planks all done in a circuit with no rest between exercises, 60-90 second rest between sets- 3 sets to failure.

Rope Cable Crunches
80x14
90x12
100x7

Side Crunches (Hyper Bench)
4 sets to failure

I felt really strong today, but had that little voice in the back of my head telling me not to be stupid.

Every now and then the arm/ shoulder would remind me… but all in all, felt really good.

MARCH 30TH (yesterday)

Calories Eaten Today
grams cals %total
Total: 2322
Fat: 77 697 31%
Sat: 24 214 10%
Poly: 11 100 4%
Mono: 30 274 12%
Carbs: 116 395 18%
Fiber: 17 0 0%
Protein: 287 1146 51%
Alcohol: 0 0 0%

Quads and Calves Today!

Barbell Squats
135x15
225x13
315x7
405x4
455x1 (shitty form) then (no rest) 315x5
225x6 (5 second descent, explode up)

Zercher Squats
45x15
135x12
185x8
205x6

One Legged Press
180x12
270x8
270x8

Overhead Press Squats
45x15
45x15 !!wow, these are really *&^$! hard! I definitely need some shoulder flexibility. I found alot of stress on the shoulders as I broke parallel.

Walking Lunges
3x length of gym (and back)with bw only- distance??? Legs fried though!!!

Seated Calf Raise
90x20
135x15
180x10

Standing Calf Raise (not incl. bodyweight)
195x15
230x12
245x11

Calories Eaten Today
grams cals %total
Total: 2694
Fat: 82 742 29%
Sat: 30 273 11%
Poly: 9 77 3%
Mono: 32 292 11%
Carbs: 218 749 29%
Fiber: 31 0 0%
Protein: 276 1102 43%
Alcohol: 0 0 0%

A little high in carbs, but it comes from some whole wheat pasta that I pigged out on… but tomorow is chest and tris… yeah baby!

I see they moved you around bunny, the training looks good. I can’t believe you are eating that many carbs and still losing weight. That’s awesome.

When you do your squats do you go to parallel? I’ve found I have to go lighter to drop my butt lower. Also the article that Waterbury had a while back about the wall squats have helped out a lot with hip flexibility and in turn help with your deads and squats.

I’m doing front squats for 3 weeks now so I can drop my butt below my knees and go parallel.

Also the belt, if at all possible try to train without gear like a belt or straps. They just stop your body from making it’s own muscle. It helps you get stronger grips and core muscles around your stomach.

I trained with a world record powerlifter for 4 years and my strength went up fast, but the one thing that stuck out was to not use any gear. I’m to the point now where I can do deads up to 315 for reps using an overhead grip and just letting it hang off my fingers.

I’m up to my 350g of protein per day this week. I eat 3 pounds of steak for 375 g of protein and 90 g of fat. These sizzler steaks which are a portion of top sirloin were onsale last week. I bought 30 pounds and they’ll be gone by Sunday.

$1.60 a pound for Angus Beef, it’s really good. That’s cheaper than chicken, $2 pound, Canned Albacore Tuna, $3.5-$4.5 pound!!! It used to be back in the day that Tuna was the poor man’s meal. Now it’s Angus Steak?!? Go Figure huh?

I got I rain check on the steaks, I’m getting 60 more pounds for the freezer! All this typing about food I’m going to eat another pound of steak before I have my leg workout today.

see over 35 Lifter forum “Born Again” for further info on this training log…