Want to compete next year
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08-09-2011, 08:37 PM
#121
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
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08-10-2011, 08:07 AM
#122
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.
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08-10-2011, 10:23 PM
#123
Identical grub today except no mushrooms for dinner and protien shake before bed
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08-11-2011, 10:01 PM
#124
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
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08-11-2011, 10:05 PM
#125
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
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08-12-2011, 10:21 PM
#126
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
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08-12-2011, 10:26 PM
#127
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
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08-14-2011, 09:22 PM
#128
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
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08-16-2011, 08:41 PM
#129
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
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08-16-2011, 08:44 PM
#130
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
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08-16-2011, 09:04 PM
#131
Great job with the diet and the workouts Cruz!!! Keep it up brother!!
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08-17-2011, 08:57 AM
#132
YOur deffinatley on the right track keep it up
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08-17-2011, 09:21 AM
#133
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08-17-2011, 08:11 PM
#134
Nice pulling there! Good job on keeping up with the diet too!
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08-17-2011, 08:55 PM
#135
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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