6/21/15
 

Vacation over
So I start back hard Monday ( tomorrow)

Gained about 6 lbs while on vacation. Had boat loads of fun though. So now to get back in shape for next year. Im 59 this October so I have a little over a year to get in shape for my first contest Ill be starting in the master's class of course ( old guys) but it will be an experience of a lifetime.
I found I was in better shape than just about all the other guys at the beach which surprised me. Many are office weenies that clearly never get out in the sun. They were white as snow the first day they got there and looked like a lobster a couple days later. Then there were the old guys like me age wise but way way out of shape.
Funny thing about these vacations and we go every year to the same place. Seems Im there only a day and I start getting job offers to go back to Iraq. Got three this time while on vacation. Happens every time im on vacation and between contracts. Havent decided on this one yet, Baghdad as a PSD designated marksman and canine handler.

6/22/15
 

first day back at it
diet
breakfast
eggs 2 boiled

snack
another hard egg

lunch
tuna from can with a little green onion and relish

snack
granola bar
dinner
green pea soup

snack
hard boiled as normal

gear
350mg test cyp

workout
Im switching the workout up ill be concentrating of the big moves for a while
bench 3 sets of 8 heavy

cardio
30 mins elliptical

supplements
body force creatine drink
vitamins mega men (2)


pretty sore after the three weeks off but it felt good

6/23/15 tuesday
 

cardio day

breakfast
the normal 2 eggs
snack
protein shake
lunch
tuna salad
snack
hard boiled egg
dinner
salmon and green beans
snack
hard boiled egg and 2 beers

workout
cardio
30 mins elliptical in morning
1 hour evening
sauna 30 mins
30 mins tanning bed

gear
nothing on tuesdays

supplements
two mega men vitamins
nos explode capsule
tuarine cap
milkthistle cap

like your other form of cardio lol

6/24/15 wednesday
 

Andy, I liked the other form of cardio too ;-)

cardio 30 mins before breakfast

breakfast
2 eggs and a flour tortilla
snack
granola bar
lunch
turkey sandwich
snack hard boiled egg
dinner
salmon filet and brown rice with green beans

supplements
mega men vitamins
1 cap milk thistle
1 cap taurine

workout
Wednesday is arm day
three set of 10 heavy ez bar curls Start at 100 pounds and strip from there
three sets DB hammer curls 30 lbs each
three sets Arnold curls 30 lbs
three sets concentration curls to failure

between each bicep set I do cable triceps pushdowns reps of 12 as heavy as I can do and complete the 12 reps

gear
nothing on wednesday