Memories and Meal Plans

[r2--d2]

Wolves by (princessinboots)

[wolfmanlawrence-blog]

In route to Estimate and thinking about my baby. Miss my rib alot today. Downtown Los Angeles.

[wolfmanlawrence-blog]

Big game tomorrow.

[wolfmanlawrence-blog]

Day 16: quads, hams and calves

Superset: *dumbell Front Squat- 60s 4x10 *dumbell shruggs- 4x15 Dumbell Stiff legged dead lift- 75s 4x10 Dumbell Calf Raises- 75s 4x15

[wolfmanlawrence-blog]

Day 16: Sports Nutrition

Breakfast- 2 Muscle Sandwhiches and 1 scoop of protein powder 48 g Lunch- Two turkey burgers and 1 cup of brown rice 49 grams Preworkout meal- Greek yogurt and protein oats- 25g Pre- animal pump Post- after shock 34g Dinner- 2 cups of white rice, 1 cup of brocolli and 2-3 cups of chicken 45g Dessert- Low fat and low sugar ice cream. 201g total intake Feel good. Energy levels are good and Im not starving.

[wolfmanlawrence-blog]

Day 15: rear delts, tris and bis

Rear Delt Flys- 30s 4x15 Superset- *rope pressdown: 100lbs 1x20 130lbs 1x15, 140lbs 1x15, 150lbs 1x15 *tricep rope hammer curls: weight is identical to the previous movement 4x12 Superset 2- *close grip bench: 135lbs 4x12 (controlled temp) *barbell curls: 85lbs 4x12 Superset 3- *EZ Bar Curls 150lbs 3x10 *reverse grip tricep extensions 150lbs 3x10 Greatworkout. Strong pump. Building alot of strength and haping really well too. Actually a workout designed for my swolemate. She wants guns so hey...BAM. Strenth, shape and mass 👊 Also, I had a huge benifiet from this as well because I added in the close grip bench. This will isolte my triceps and condition them actually...for the purpose of increaing my bench because last week My Chest and Shoulders were moving the weight really will but was struggling at the peak of the rep. This will help immensely. Also, gym closed before I could do "overhead dumbell extensions"

[wolfmanlawrence-blog]

A moment and conversation that took place that made everything right in the world.

[wolfmanlawrence-blog]

The feeling of happiness that took me over when I opened my eyes and saw these post its attached to the shower is unexplainable. Left me howling. This girl is amazing and her love is addictive. She gets me. She understands. Shes okay with me being me and encourages me to do better and be stronger and more confident and to be the best version of me I can be. Im the luckiest guy on the planet. Love you rib.

[radiantquotes]

I wasn’t looking for anything at all when I met you. Actually, I wasn’t planning on falling for anyone so soon. But then I met you. And that was it…I guess things just happened. I found you and I found myself slowly wanting to spend time with you. It was simple. It was easy. And I think that’s how the best relationships begin. You’re not looking for anything and then suddenly you realize; you have something.

(via dutchster)

[wolfmanlawrence-blog]

Intra workout jams.

[wolfmanlawrence-blog]

Day 15: Sports Nutrition

Breakfast- 4 whole eggs and coffee 24g ☕

Snack- greek yogurt and protein oats- 20g

Lunch/preworkout- 2 cans of tuna and 1 cup of brown rice 49g

Pre- Animal Pump

Post- After Shock 34g

Dinner- 2 cups of Chilli and 3 medium potatoes 45g

Snack- 1 scoop of casein protein, ½ serving of protein oats and 1 tablespoon of peanut butter. 35g

207g of protein total.

Skipped a meal today and really paid for reducing my calorie intake. Energy levels were low and the increase of stress and being hangry made me sore and tired too. Really need more sleep and calories. Tomorrows grocery day and time to increase calories for sure.

[wolfmanlawrence-blog]

Day 15: Shoulders, Traps and Abs

Warm up:  

Hanging leg raises 1x10,12,15 

Shoulders:

Overhead Dumbbell Press- 60s 4x12 

Superset: 

Front delt barbell rows: 95lbs, 3x10 

Front Delt Barbell Raises: 45lbs, 3x15 

 Traps:

Barbell shrugs 185lbs, 3x15 

Felt pretty damn good today. Even with lower sleep and energy levels I am motivated to smash threw every rep and every workout. Things are just getting started. Great things are around the corner and Im getting stronger everyday. The strength and muscle definition are coming in great. Im adding on muscle and reducing body fat while also climbing in weights. Legit! Also, adding in rear delts to tomorrow's workout.

[wolfmanlawrence-blog]

Day 14: Sports Nutrition

Breakfast: Protein Bar 32g

Snack: skipped

Early Lunch: two turkey burgers with cheese and 1 cup of brown rice 56g

Preworkout meal: 1 greek yogurt and serving protein oats 25 grams

Pre- animal pump

Post- After shock 34g

Dinner- 2 cups of Protein Chilli and 3 medium Potatoes. 45g

Snack late night shake. 2 scoops of banana casein protein, 2 tablespoons of peanut butter, 1 teaspoon of hunny (spelt like pooh bear) 1 serving of chocolate protein oats and 1 teaspoon of vanilla extract 66g prtein total g

Total Protein- 258g

Energy levels are great. Im gaining strength fast and recovering well while also leaning out. Appetite is picking up too. Ready to increase protein and carb intake. Nutrient timing is perfect. Chrystal is getting ripped really fast too and her strength has gone up really quickly.

[wolfmanlawrence-blog]

Day 14: Chest and Back

Warm up- reverse narrow grip pull ups. 1x20

Superset- 

Wide Grip Lat Pull 

130lbs 1x15, 140lbs 3x15

Incline Dumbbell Press 

2x60z and 2x75s

Giant Set: 😊

Barbell Rows- 115lbs, 3x15

Decline Dumbell Press- 60z,3x12 

Seated Cable Rows- 140lbs 3x15

Cable Cross Overs- 80lbs 3x12

Feeling great. Energy levels are strong too and Im recovering much faster in between sets. I like my system is finally loaded up with Nitric Oxide and Creatine and even with a lower level of sleep, my body is adapting to less sleep :) basically Im getting in shape fast and becoming a freakin monster. Also had to add in Chest Day to todays workout and loved it. Awesome pump and the sets will build a lot of muscular endurance. I did 1x20 pull ups so I will add weight soon. Also, need to add Dead Lifts into the regimen. Time to take it too the next level.

[wolfmanlawrence-blog]

Day 13: Sports Nutrition

Breakfast- Protein Bar and banana 🍌 32g Snack- can of tuna 🐟 22g Lunch- Turkey Burgers with cheese and 1 cup of brown rice. 🍚 56g Preworkout Snack- Greek yogurt and protein oats 25g Pre- animal pump Post- After Shock 34g Dinner- 2cups of chilli and some potatoes 45g Dessert- JELLO! 214g of protein total. Ate perfectly and was ready for war and then I got pulled over for having dealership plates 😑 I was pulled out of the car and searched and then they searched my vechile because apparently "only car theives has cars with a fin" but all and all they were cool and juat doing there job, which in Los Angeles could be a difficult one.

[wolfmanlawrence-blog]

Day 13: Chest and Abs

Superset: Hanging legs raises, 4x10 Barbell Bench warm up at 135lbs 1x20 185lbs 1x12 205lbs 1x6 and 185lbs 6 reps 185lbs 1x6 and 185x3, 185lbsx3 Gym got closed early and didnt get to complete workout but got in alot of reps for twenty minutes. Only about a minute rest period between sets. Had to do forced reps at the end too and this was after a long, long night lol 🚔 feelin good. Getting strong. Also really need to focus on tricep development to increase my nench. The weight feels easy at the start and more challenging towards the top of the rep. Close grip bench will be added into the regimen.

[wolfmanlawrence-blog]

Day 11: Sports Nutrition- Rest Day

Breakfast- Protein Bar and coffee 30g Snack- Can of tuna 22g Lunch- Turkey Burgers and 1 cup of brown rice 63g Snack- Greek Yogurt and Protein Granola 25g Snack- Muscle Sanwhich 13g Dinner- Protein Pasta and Chicken (chicken marinara) 50 Dessert- 1 scoop of Protein (casein and 10g glutamine) 225 g total Work kivkex my ass today lol I was ready and all my meal plans were on point. I got no sleep last night, around three hours but sometimes you have to live lige and put your life before training. As hard as that is for me to accept. I really dropped the ball though. After three hours of horrific LA weekend traffic I went home to power nap before getting in a lifting session and over slept. Gym closes at nine and woke up around 8:30 😐 or I wouldve went for sure. Gotta hit it hard tomorrow to burn off all of todays calories too.