Want to compete next year

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  1. #121
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    bigcruz's Avatar


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    15811891

    Today's grub
    630am
    4 eggs
    1 wheat toast
    1 cup coffee

    10am
    2 tbs pb
    Handful almonds

    1 pm
    8oz chicken
    1 cup brown rice
    Green salad

    4pm
    Turkey samich

    Pre
    1 scoop jacked
    Post
    28g whey

    730pm
    8oz chicken
    1/2 cup mushrooms
    Asparagus buttered lightly

    Bedtime
    1/2 cup cottage cheese

  2. #122
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    45584977

    NIce diet and workout. You need to take some base line pics to look back at in a few months and see the progress you have made.

  3. #123
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    15811891

    Identical grub today except no mushrooms for dinner and protien shake before bed

  4. #124
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    15811891

    Shoulders
    202lbs

    Several people have told me I'm lookin thinner so something must be working

    5min warm up jog

    Db press
    Was hoping to do the 75lbs but instead I increased my presses by one rep I'll try the heavier weight next week

    70x7
    70x7
    70x6
    55x8
    55x8

    Ball toss
    10lbsx20,20,20,20

    Superset with standing shoulder press

    85x10
    85x10
    115x10
    115x10

    Lateral cable raise
    10lbsx10,10,10

    Superset with one arm barbell raise
    45x10
    55x10
    55x10

    Shrugs
    255x8
    275x8
    295x7

    30min on treadmill @3.5mph @4.5% incline

  5. #125
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    15811891

    Today's food
    6:30am
    4eggs
    1 wheat toast

    10am
    Turkey samich on wheat

    1 pm
    8oz chicken
    Chopped mushrooms n bell peppers

    4pm
    28g whey

    1 scoop jacked

    Dinner
    8oz chicken
    Sliced steamed carrots
    Green salad

    Bedtime
    1/2 cup cottage
    1 tbs pb

  6. #126
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    bigcruz's Avatar


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    15811891

    Legs
    202lbs

    Squats
    I didn't do as much weight as last time but I feel like I did a much better squat, I went deeper this week.

    5min warm up jog

    225x5
    225x5
    225x5
    185x10
    185x10

    Jumping squat holding db at chest
    60x10
    60x10
    65x10
    65x10

    Kickouts
    90x10
    100x10
    100x10
    100x10

    Crunches
    20
    20
    20
    20

    No cardio

  7. #127
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    15811891

    Today's grub
    630
    4 eggs
    1 slice wheat toast

    10am
    Turkey samich on wheat

    1pm
    8oz diced chicken
    1 cup diced peppers n cactus
    1 cup rice

    4pm
    28g whey

    Pre
    1 scoop jacked

    Post
    28g whey

    Dinner
    8oz chicken
    Asparagus
    Green salad

    Bedtime
    1/2 cup cottage cheese
    1 tbs pb

  8. #128
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    Chest
    Today's workout was very difficult for me, I feel I should be stronger. I'm going to make some adjustments to my diet tomorrow addin a bit more calories and protien see if that helps

    5 min warm up jog

    Bench
    225x5
    235x3,2
    225x5
    225x5
    185x10
    185x10

    Db incline
    70x5
    75x5
    75x5
    60x8
    60x8

    Flat bench flys
    30x12,12,12

    Skullcrushers
    70,6
    75,6
    75,5
    60,10
    60,10

    Tri rope pulldowns
    25x20,20,20

    Cardio
    30 min on treadmill @ 3.2mph @4.5%incline

  9. #129
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    200lbs
    Back

    I felt good today but am in need of a good pwo. I stopped taking jacked cuz the shit wouldn't let me sleep lol

    Behind the neck wg pulldowns
    120x6
    120x6
    120x6
    100x10
    100x10

    Bent over rows
    160x6
    170x6
    170x6
    135x10
    135x10

    Deads. Oh boy was I excited for these

    315x5
    315x5
    315x5

    No bicept today

    Cardio
    30 min on treadmill @3.5mph @4% incline
    Last 10 min @3.7mph @4.5% incline

  10. #130
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    15811891

    Today's grub
    630am
    5 eggs
    1 wheat toast
    1 cup coffee

    10am
    Turkey samich on wheat

    1 pm
    8oz chicken
    1 cup noodles dresses with vinegar
    Handful of almonds

    4pm
    28g whey

    Post workout
    28g whey

    Dinner
    8oz chicken
    Asparagus

    Bedtime
    1/2 cup cottage cheese

  11. #131
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    Halo's Avatar


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    Great job with the diet and the workouts Cruz!!! Keep it up brother!!

  12. #132
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    YOur deffinatley on the right track keep it up

  13. #133
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    thank you fellaz!

  14. #134
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    Nice pulling there! Good job on keeping up with the diet too!

  15. #135
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    15811891

    Shoulders
    200lbs

    5min warm up jog
    Db press
    70x8
    75x5
    75x5
    55x8
    55x8

    Lateral cable raise
    10x10,10,10

    Super with one arm barbell press
    55x8
    60x8
    65x8

    Ball toss
    10x25,25,25

    Super with standing press
    95x10
    115x10
    120x8

    Shrugs
    275x5
    275x5
    225x8
    225x8

    Uprights with 45lbs plate
    3 sets of 15

    Cardio
    30 min on treadmill @3.5 mph @4.5% incline
    Last 10 min @3.7 mph @5% incline

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