Back in Action

PGT · 05-05-2008, 04:41 PM

Hey guys its been awhile since ive been on here, Ive been slacking and in party mode which means lots of liquor beer and junk food. Which is not good. So im gonna try to get back into the hardcore routine again. Which means no junk or anything like that only once a week which for me will be saturdays.
So im going back to me p/rr/s system which last year i lost over 30lbs and 12% bodyfat. So here I go again lol

Diet:
1:2eggs 2 slices flax seed bread with 1 tablespoon of ketchup
2:Protien shake, handful mixed nuts, salad, 1 medium potato(pre workout)
3:Protien shake, 1 tbp all nat peanut butter, 1 medium potato(ppst) 1 bananna
4:Veal, whole wheat pasta a handful or so mixed nuts
5:Chicken, rice handful,peas and mushrooms, all nat peanut butter
6:Protien shake, salad, handful mixed nuts.

Power week:

Back:

Deadlifts abgel stlye:270x6 270x4 240x5
Bentrow:140x8 160x6 160x5
Chinups:x5 x4 x4
Cg seated row:140x6 140x5 140x4

Bicepts:

BB Curl: 95x6 95x4 95x4
Preacher curl: 40x6 60x4 60x4
Hammer curls:50x4 50x4 50x4

Cardio: ran for about 30-45min right in the morning as on an empty stomach.

Feel free to comment on anything thanks.

PGT · 05-10-2008, 06:50 AM

Shoulders

Military press: 130x6 130x6 130x5

upright rows:90x5 90x5 90x4

cheat lateral:45x6 45x5 45x4

Tricepts:

skull crushers:50x6 50x6 50x6

Overhead ext: 35x6 35x5 35x5

Dips: x10 x10 x10

Diet roughly the same as above maybe just change minor things.

Cardio:30min jog on tuesday

Wed: OFF

Thursday:Cario 30 min jog. Body really sore so i decided to workout sat, sun instead of thur/fri

PGT · 05-10-2008, 11:14 AM

Chest:

db benchpress: 85x6 85x6 85x5

incline benchpress: 140x6 140x6 140x4

dips:x10 x10 x10

Abs:

swiss ball crunch:x15 x10 x10

Leg raises:x15 x12 x10

Rope abs crunches: 140x15 160x15 160x15

Cardio: gonna ball some basketball wanted to run but my legs are sore so taking it wasy this week

PGT · 05-11-2008, 12:03 PM

Legs (P)

Squats:

Squat:270x6 270x6 270x6

leg press:450x6 450x6 450x6

leg ext:225x6 255x6 255x6

lying leg curl:140x5 140x4

Deadlits:180x6 180x6

Seated calf raise:140x6 140x6 140x6

Cardio:Jogged 3omin right in the morning.

Diet:Roughly the same eggs for breakest protien shakes, having bbq tonight so sirlion steak and some potatos.

PGT · 05-12-2008, 12:31 PM

back (r)

Chinups: x8 x6

wg t bar row:115x10 115x8

Db rows:70x12 70x10

Pullover:80x12 70x10

Biecpts:

Db curls:50x8 50x8

Cable curls:50x12 50x12

Concentration curl:35x12 30x12

Cardio:none legs really sore from sundays leg workout, depends how they feel later on might go for a jog.

Diet same as above roughly

05-05-2008, 04:41 PM	#1
PGT Registered User Join Date: Dec 2005 Location: Toronto Posts: 126	Back in Action BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Hey guys its been awhile since ive been on here, Ive been slacking and in party mode which means lots of liquor beer and junk food. Which is not good. So im gonna try to get back into the hardcore routine again. Which means no junk or anything like that only once a week which for me will be saturdays. So im going back to me p/rr/s system which last year i lost over 30lbs and 12% bodyfat. So here I go again lol Diet: 1:2eggs 2 slices flax seed bread with 1 tablespoon of ketchup 2:Protien shake, handful mixed nuts, salad, 1 medium potato(pre workout) 3:Protien shake, 1 tbp all nat peanut butter, 1 medium potato(ppst) 1 bananna 4:Veal, whole wheat pasta a handful or so mixed nuts 5:Chicken, rice handful,peas and mushrooms, all nat peanut butter 6:Protien shake, salad, handful mixed nuts. Power week: Back: Deadlifts abgel stlye:270x6 270x4 240x5 Bentrow:140x8 160x6 160x5 Chinups:x5 x4 x4 Cg seated row:140x6 140x5 140x4 Bicepts: BB Curl: 95x6 95x4 95x4 Preacher curl: 40x6 60x4 60x4 Hammer curls:50x4 50x4 50x4 Cardio: ran for about 30-45min right in the morning as on an empty stomach. Feel free to comment on anything thanks.

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05-10-2008, 06:50 AM	#2
PGT Registered User Join Date: Dec 2005 Location: Toronto Posts: 126	Shoulders Military press: 130x6 130x6 130x5 upright rows:90x5 90x5 90x4 cheat lateral:45x6 45x5 45x4 Tricepts: skull crushers:50x6 50x6 50x6 Overhead ext: 35x6 35x5 35x5 Dips: x10 x10 x10 Diet roughly the same as above maybe just change minor things. Cardio:30min jog on tuesday Wed: OFF Thursday:Cario 30 min jog. Body really sore so i decided to workout sat, sun instead of thur/fri

05-10-2008, 11:14 AM	#3
PGT Registered User Join Date: Dec 2005 Location: Toronto Posts: 126	Chest: db benchpress: 85x6 85x6 85x5 incline benchpress: 140x6 140x6 140x4 dips:x10 x10 x10 Abs: swiss ball crunch:x15 x10 x10 Leg raises:x15 x12 x10 Rope abs crunches: 140x15 160x15 160x15 Cardio: gonna ball some basketball wanted to run but my legs are sore so taking it wasy this week

05-11-2008, 12:03 PM	#4
PGT Registered User Join Date: Dec 2005 Location: Toronto Posts: 126	Legs (P) Squats: Squat:270x6 270x6 270x6 leg press:450x6 450x6 450x6 leg ext:225x6 255x6 255x6 lying leg curl:140x5 140x4 Deadlits:180x6 180x6 Seated calf raise:140x6 140x6 140x6 Cardio:Jogged 3omin right in the morning. Diet:Roughly the same eggs for breakest protien shakes, having bbq tonight so sirlion steak and some potatos.

05-12-2008, 12:31 PM	#5
PGT Registered User Join Date: Dec 2005 Location: Toronto Posts: 126	back (r) Chinups: x8 x6 wg t bar row:115x10 115x8 Db rows:70x12 70x10 Pullover:80x12 70x10 Biecpts: Db curls:50x8 50x8 Cable curls:50x12 50x12 Concentration curl:35x12 30x12 Cardio:none legs really sore from sundays leg workout, depends how they feel later on might go for a jog. Diet same as above roughly