Monthly Archives: April 2012

Jack Donaghy: Life Lessons

  • Never go with a hippie to a second location.
  • The secret to a strong, healthy head of hair is dove… blood.
  • Graduate students are the worst.
  • We all have ways of coping. I use sex and awesomeness.
  • Peacocks can live up to 40 years. Longer if they’re not part of Mike Tyson’s zoo.
  • What keeps people polite on airplanes? A shared hatred for the CBS sitcoms they’re forced to watch.
  • Never badmouth synergy.
  • With real estate there are no rules. It’s like check-in at an Italian airport.
  • It’s not illegal to fall asleep on your neighbors roof.
  • I have faith in things I can see and buy and deregulate.
  • The Italians have a saying, Lemon. ‘Keep your friends close and your enemies closer.’ And although they’ve never won a war or mass-produced a decent car, in this area they are correct.
  • If you make enough money, you can pay people to look at you naked.
  • Somewhere right now a guy is on a J-Date with Monica Lewinsky. Nobody’s perfect.
  • Boston is the greatest city in the world. Boston Tea Party, Boston Cream Pie, Boston Rob Mariano.
  • Rich 50 is middle class 38.

Workout + Diet Plan

First, a quick recap of the Live Shredded plan from MusclePharm. Built some muscle, dropped 4-5% bodyfat. Overall stronger and in better shape.

Here’s the next phase of the workout and diet plan.

Monday: Chest + Back

5x failure: wide grip pull-ups

5×12: flat bench

5×12: incline dumbbells

5×12: seated row

5x failure: wide grip pull-ups

5×12: chest fly

6×12 single dumbbell pullovers

Tuesday: Legs + Abs

5×12: squats

5×12: leg press

5×12: stiff leg dead lift

5×12: hamstring curl

5×12:barbell lunges

5×12: weighted calf raises

50x ab wheel

 

Wednesday: Arms

6×8: arnold cheat curls with straight bar

6×8: incline french press

8×5: Incline alternating dumbbell curls

20x, then 20 1/4 reps: straight bar pushdown

6x failure: bench dips

3×30: preacher curl machine

 

Thursday: Shoulders + Abs

5×12: military press bar

5×12: upright rows

5×12: lateral raises

5×12: full frontals

1×100 ab wheel

 

Diet

7:00 AM: 3 whole eggs, 1/4 cup oatmeal, 1 banana

9:30 AM: protein shake

12:00 PM: 6-8 oz white meat, 1 cup quinoa or sweet potato, 2 servings vegetables

1:00 PM: workout

2:30 PM: post workout shake

4:30 PM: protein shake

7:00 PM: 6-9 oz white meat, 2 servings vegetables, 1-2 cups of quinoa

10:00 PM: protein shake