Total 6-pack by APRIL 2008.

crobar · 11-30-2007, 03:30 PM

Hey whats happening folks. Just here to hopefully keep a log of my workouts and rants.

INFO
5'7"
22LB
BF- ? ? 20%+

DAY 17
HST new workout.
- 15 rep max.

BW PULL UPS: - 5 - - 5 -
CURL GRIP PULL DOWN: - 120X15 - - 130X15 -
WIDE GRIP PULL DOWN: - 130 X 8 - - 110 X 12 -
HYPEREXTENSIONS: BW X 15 X 2

DIPS: 10xBW - 7xBW
DB FLAT BENCH: 65 X 15 X 2
DB INCLINDED FLIES: 35 X15 X 2

crobar · 11-30-2007, 03:48 PM

GOALS WHICH I WILL ACHIEVE ON OR BEFORE APRIL 2008.
- visible 6 pack
- Run an 8 mile run.
- Run my 3 miles in 19:00.
- Do 20 pull ups in one set.
- Do 25 dips in one set.
- I am going to drop my pant size back to 34 1/2 from my current 38.
- I am performing cardio 4 times a week without hesitation.

crobar · 12-01-2007, 11:50 AM

- No workout today.
- Cardio: 3 miles @ 24 minutes.
- Working tonight at the Bar; I have to learn to prepare my meals way in advance the nights I work.

crobar · 12-04-2007, 08:51 AM

- Had a great HST 10 rep max workout yesterday before work.

Quote:

Supplements
- 300mg ALA
- 500MG ALCAR
- 500 HMB
- Biotin
- 1000 mgSesamin

AKIRA · 12-04-2007, 09:36 AM

Interesting Journal...nothing like starting on Day 17, but Ill keep popping in!

crobar · 12-04-2007, 10:36 AM

Yeah Dude, nothing like it i nthe world. ha. In reality I had started my diet and workout routine two weeks prior to coming in the website.

crobar · 12-04-2007, 10:39 AM

Quote:

CARDIO:
4 Miles @ 32:30. Empty Stomach. A real breeze.

katt · 12-04-2007, 10:43 AM

What's your diet look like?

crobar · 12-04-2007, 11:15 AM

Here is the template for my diet. Its about 1800-2000 Calories. I may actually lower my carbs a bit. I do have a very rough schedule when your bartending until 2am, So my diet has been all over. But I started to follow that guide as of late.

MEAL 1
3 Serving/s Meat Category
2 Serving/s Fat Category
1 Serving/s Fruit Category
1 Serving/s Carb. Category
1 Serving/s Milk Category
45g Carbs | 28g Protein | 10g Fats | 382kcal

MEAL 2
4 Serving/s Meat Category
2 Serving/s Fat Category
1 Serving/s Fruit Category
1 Serving/s Carb. Category
30g Carbs | 28g Protein | 10g Fats | 322kcal

MEAL 3
4 Serving/s Meat Category
2 Serving/s Fat Category
1 Serving/s Veggi Category
1 Serving/s Carb. Category
20g Carbs | 28g Protein | 10g Fats | 282kcal

MEAL 4
3 Serving/s Meat Category
1 Serving/s Fat Category
2 Serving/s Veggi Category
1 Serving/s Carb. Category
25g Carbs | 21g Protein | 5g Fats | 229kcal

MEAL 5
4 Serving/s Meat Category
2 Serving/s Fat Category
3 Serving/s Veggi Category
1 Serving/s Carb. Category
30g Carbs | 28g Protein | 10g Fats | 322kcal

MEAL 6
5 Serving/s Meat Category
2 Serving/s Fat Category
1 Serving/s Veggi Category
5g Carbs | 35g Protein 10g Fats | 250kcal

11-30-2007, 03:30 PM	#1
crobar Registered User Join Date: Feb 2006 Posts: 14 Photos: 4	Total 6-pack by APRIL 2008. BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Hey whats happening folks. Just here to hopefully keep a log of my workouts and rants. INFO 5'7" 22LB BF- ? ? 20%+ DAY 17 HST new workout. - 15 rep max. BW PULL UPS: - 5 - - 5 - CURL GRIP PULL DOWN: - 120X15 - - 130X15 - WIDE GRIP PULL DOWN: - 130 X 8 - - 110 X 12 - HYPEREXTENSIONS: BW X 15 X 2 DIPS: 10xBW - 7xBW DB FLAT BENCH: 65 X 15 X 2 DB INCLINDED FLIES: 35 X15 X 2

12-01-2007, 11:50 AM	#3
crobar Registered User Join Date: Feb 2006 Posts: 14 Photos: 4	Day 18 - No workout today. - Cardio: 3 miles @ 24 minutes. - Working tonight at the Bar; I have to learn to prepare my meals way in advance the nights I work.

12-04-2007, 09:36 AM	#5
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,109 Photos: 3	Interesting Journal...nothing like starting on Day 17, but Ill keep popping in!
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

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11-30-2007, 03:48 PM	#2
crobar Registered User Join Date: Feb 2006 Posts: 14 Photos: 4	GOALS WHICH I WILL ACHIEVE ON OR BEFORE APRIL 2008. - visible 6 pack - Run an 8 mile run. - Run my 3 miles in 19:00. - Do 20 pull ups in one set. - Do 25 dips in one set. - I am going to drop my pant size back to 34 1/2 from my current 38. - I am performing cardio 4 times a week without hesitation.

12-04-2007, 10:36 AM	#6
crobar Registered User Join Date: Feb 2006 Posts: 14 Photos: 4	Yeah Dude, nothing like it i nthe world. ha. In reality I had started my diet and workout routine two weeks prior to coming in the website.

12-04-2007, 10:43 AM	#8
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 3,903 Photos: 37	What's your diet look like?

12-04-2007, 11:15 AM	#9
crobar Registered User Join Date: Feb 2006 Posts: 14 Photos: 4	Here is the template for my diet. Its about 1800-2000 Calories. I may actually lower my carbs a bit. I do have a very rough schedule when your bartending until 2am, So my diet has been all over. But I started to follow that guide as of late. MEAL 1 3 Serving/s Meat Category 2 Serving/s Fat Category 1 Serving/s Fruit Category 1 Serving/s Carb. Category 1 Serving/s Milk Category 45g Carbs \| 28g Protein \| 10g Fats \| 382kcal MEAL 2 4 Serving/s Meat Category 2 Serving/s Fat Category 1 Serving/s Fruit Category 1 Serving/s Carb. Category 30g Carbs \| 28g Protein \| 10g Fats \| 322kcal MEAL 3 4 Serving/s Meat Category 2 Serving/s Fat Category 1 Serving/s Veggi Category 1 Serving/s Carb. Category 20g Carbs \| 28g Protein \| 10g Fats \| 282kcal MEAL 4 3 Serving/s Meat Category 1 Serving/s Fat Category 2 Serving/s Veggi Category 1 Serving/s Carb. Category 25g Carbs \| 21g Protein \| 5g Fats \| 229kcal MEAL 5 4 Serving/s Meat Category 2 Serving/s Fat Category 3 Serving/s Veggi Category 1 Serving/s Carb. Category 30g Carbs \| 28g Protein \| 10g Fats \| 322kcal MEAL 6 5 Serving/s Meat Category 2 Serving/s Fat Category 1 Serving/s Veggi Category 5g Carbs \| 35g Protein 10g Fats \| 250kcal