PGT Journal

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  1. #1
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    Post PGT Journal

    Diet:

    Meal1:8egg whites,1 slice whole wheat bread, 1teaspoon canola butter,1tbls ketchup

    Meal 2:2 oatmeal cookies, 2slices whole wheat veggie pizza(homemade)

    Meal 3:Whey protein shake.

    Meal 4:Creatine, whole wheat sandwhich turkey breast, chicken.

    Meal 5:turkey, brown rice,soup with tiny meatballs.

    Meal 6:Whey protein shake,1 bananna.

    Split:

    Back:
    Bentover row:70x9 70x9 70lbsx9

    1 arm Deadlift:20x8 20x8 20lbsx8

    Shrugs:50x12 50x12 50lbsx12

    Chest:
    Benchpress:100x11 100x10 100lbsx6

    Benchpress:20x12 20x12 20lbsx12

    Incline fly:20x12 20x12 20lbsx12

    Abs:
    Crunch: x25 x25 x25

    Leg rasie: x15 x15 x15

    Cardio:5min warmup 30min jog 5 min cool down.

    I thinks i got everything down, ill have pics up hopefully by next week and you can tell me what you think, give advice... And i also take a multivitamin.

  2. #2
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    Pgt

    Diet:

    Meal1:8egg whites,1 slice bread 1teaspoon canola butter,1 tbls ketchup

    Meal2:Coldcut sandwhich with turkey,chicken,tuna.

    Meal3:Creatine(before workout) Proteinshake(after workout)

    Meal4:Turkey,spinich,mixed vegtables

    Meal5:Tuna sandwhich

    meal6:Protien shake,bannnana

    Split:

    Sqaut:120x7 120x7 120lbsx7

    lunge:50x7 50x7 50lbsx7

    Deadlift:100x7 100x7 100lbsx7

    hamstring curl:110x7 110x7 11lbsx7

    lying hamstring curl:60x10 60x10 60lbsx10

    Calf raises:x25 x25 x25

    Cardio:5min warmp up 30min jo 5min cool down.

    Wow my legs are on fire lol
    Im also limited to calf exercise becasue i workout at home!!
    And I also posted some pics, if you got advice or comments itll be great thnx

  3. #3
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    Diet:

    Meal1:8egg whites, whole wheat bread,1tbls canola butter,1tbls ketchup

    Meal2:Rice, mixed vegtables,tuna

    Meal3:Protien shake/Creatine,bannana

    Meal4:Stir fry

    Meal5:rice tuna mixed vegtables

    Meal6:Protien shake bannana

    Carido/Split: Day Off

  4. #4
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    Diet:

    Meal1:8eggs whites,2 flax seed whole wheat bread,1tbls canola butter,1tbls ketchup

    Meal2:Rice with mixed vegtables,yogurt,handful almonds.

    Meal3:creatine post workout,Protien bannana after workout.

    Meal4:Whole wheat taco with stir fir (mixed vegtables,chicken beef)

    Meal5:Coldcut sandwhich, handfull of almonds.

    Meal6rotien shake,Pear

    Split:

    Front Military press: 40x12 40x12 40lbsx12

    Shoulder press:20x12 20x12 20lbsx12

    Front raise:10x12 10x12 10lbsx12

    Skull crusher:40x12 40x12 450lbsx12

    Standing overhead Tri ext:20x7 20x7 20lbsx7

    Kickback:10x10 10x10 10lbsx10

    BB curl:50x10 50x9 50lbsx8

    Incline BB curl:20x6 20x6 20x6

    Hammer curl:20x9 20x9 20x9

    Cardio:My legs were still very sore from tuesdays workout ill resume cardio tomorrow.

    Another great workout feel good just numb lol

  5. #5
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    Diet:

    Meal1:8egg whites 2slice flax seed bread,1tble canola butter,1tble ketchup

    Meal2:Soup with chicken in it.

    Meal3:Creatine post workout, Protein fruit after workout.

    Meal4:Whole wheat pasta,tuna oil pepper mushroom sauce.

    Meal5:Beef with mixed vegatbles,yogurt

    Meal6:Protein shake

    Split:

    Deadlift bb: 100x10 100x10 100lbsx10

    Row t bar:75x10 75x10 75lbsx10

    Good morning bb:40x12 40x12 40lbsx12

    Incline benchpress:100x9 100x5 100x4

    Decline Db:20x12 20x12 20lbs12

    DB flys:20x12 20x12 20lbsx20

    Decline abd crunch:x25 x25 x25

    Seated twist crunch:x25 x25 x25

  6. #6
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    Diet: (Dec31)

    Meal1:Coldcut sandwhich

    Meal2:8egg whites

    Meal3:Protien shake

    Meal4:Beef peppers

    Meal5:Steak,vegtables,salad

    Split/CardioFF

  7. #7
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    Meal1:Souvlaki,fries,salad.

    Meal2:Letiles,chicken

    Meal3:Chicken soup.

    Meal4:Protien shake/Creatine

    Meal5:Protein shake

    Split/CardioFF

  8. #8
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    Diet:

    Meal1:8egg whites bread whole wheat,canola butter

    Meal2:Pork very little chicken potatos spinich

    Meal3:Post workout creatine after workout protein.

    Meal4:BBQ steak,peppers,turkey burger,eggplant

    Meal5:Steak ,hamburger,yogurt

    Meal6:Protein shake fruit

    Split:

    Squat:120x10 120x10 120lbsx

    Deadlift:120x8 120x8 120lbsx8

    Step up BB:50x8 50x8 50lbsx8

    hamstring curl:110x8 110x8 100lbsx8

    Lying hamsrting curl:60x11 60x11 60lbsx11

    Calfraise:x25 x25 x25

    Feel great,Im not gonna do cardio this week to see what happens muscle/fat wise expample gain lose...

  9. #9
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    Diet:

    Meal1:8 eggwhites 2slices flax seed bread,1tbls canola butter

    Meal2:coldcut sandwhich, yogurt

    Meal3:Tuna sandwhich,apple

    Meal4:Protien shake

    Meal5:Whole wheat pasta,steak,mixed vegtables,almonds.

    Meal6:Creatine pre workout protien after workout

    Split:
    Shoulders:
    Rear Military press:50x12 70x8 70x7

    Upright row:50x8 50x8 50x8

    sideraise:10x12 10x12 10x12

    Tricepts:

    narrowgrip benchpress:40x12 40x12 40x12

    Tri dips: x15 x15 x15

    Seated overhead ext:20x8 20x8 20x8

    Bicepts:
    Preacher curl Db:20x12 20x12 20x12(5 failure reps with own spot help)

    Db curl:20x12 20x12 20x12

    Concentration curl:20x12 20x12(1rep 2 Failure) 20x12(4 reps Failure)

    Feel great long workout today took me 1 hour and a half, but never the less feel good.

  10. #10
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    Diet:

    Meal1:8egg whites,bread,canola butter 1tbls.

    Meal2:Whole wheat pasta apple.

    Meal3:coldcut sandwhich.

    Meal4:Protein shake

    Meal5:Chicken vegtables,peas,steak

    Meal6:Creatine,Protein shake.almonds

  11. #11
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    nice im liking how u got the whole diet thing down gonna be a while before i get dat lol but i think you might be over doin the biceps on the day with precher curls and all dat shit

  12. #12
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    Diet:

    Meal1:8ehh whites 2slices bread,1tbls canola butter 1tlbs ketchup

    Meal2:Peanutbutter sandwhich,2 manderins

    Meal3:Chicken with green,red peppers,1manderin

    Meal4:Protein shake

    Meal5:Chicken vegtable rice,almonds.

    Meal6:Creatine prior workout Protein shake after workout.

    Split:

    Back:

    Db Pullover:40x12 40x12 40x12

    Shrug:100x8 100x8 100x8

    Deadlift:100x11 100x11 100x11

    Chest:

    Delcine Benchpress:100x12 100x8 100x7

    Decline fly Db:20x12 20x12 20x12

    Incline Db press:20x12 20x12 20x12

    Abs:

    Decline crunch:x25 x25 x25

    Frog kick:x15 x15 x15

    Another great workout!! Hey thanks ironman for the comment I like to hear if im doing something wrong or just need to be corrected, Though I train every body part with 3 exercises 3 sets of whatever reps..regarding the bicepts um Im not really sure what to say I mean they felt worn out because of the failure reps if i dont do failure reps they dont feel that worn out (and i love the feeling) Ill listen to your comment and keep an eye on it thanks.And im glad the eating thing is going good took my awhile to adjust to it.

  13. #13
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    Diet:

    Meal1:8 egg whites 2slices bread 1tbls canola butter ,1tbls ketchup

    Meal2:Peanut butter sandwhich,1manderin

    Meal3:Wendys(cheat day)

    Meal4:Protien shake

    Meal5:Pro workout Creatine after workout chicken rice red/green peppers.

    Meal6:Protien shake

    Split:

    Legs:

    Squat:120x11 120x11 120x11

    Deadlift:120x9 120x9 120x9

    Stepup bb:50x8 50x8 50x8

    Leg ext:110x9 110x9 110x9

    Lying leg ext:60x12 60x12 60x12

    Calf raise x25 x25 x25

    Wow Today I was in a rush Had to come home eat,shave,workout,shower in 2 hours. Im going to watch the Raptors tonight at 7 So i cut down on the rest period.Still gotta shave shower and eat so i better go lol.
    Cant barley walk up the stairs. Have a good weekend everyone.

  14. #14
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    Quote Originally Posted by PGT
    Another great workout!! Hey thanks ironman for the comment I like to hear if im doing something wrong or just need to be corrected, Though I train every body part with 3 exercises 3 sets of whatever reps..regarding the bicepts um Im not really sure what to say I mean they felt worn out because of the failure reps if i dont do failure reps they dont feel that worn out (and i love the feeling) Ill listen to your comment and keep an eye on it thanks.And im glad the eating thing is going good took my awhile to adjust to it.
    I think he may have been right. The biceps is a small muscle group in comparison with most other muscles, so why would it need as much volume? There are many people here who don't even have any direct arm work (myself included), and some of them have very impressive builds (Super Sean comes to mind). A lot of the more knowledgeable people will tell you the same thing. The thing is, the biceps usually get worked pretty well with back movements like rows and face pulls (pull ups and chin ups), so there's usually not too much of a need to work them again. If necessary, I'd maybe do a set for them after my back workout, but again, it's not really needed for growth. My advice would be to try it with the extra work for a few weeks and then try it without. Make sure you keep track of your progress in a log though (but I don't think this will be a problem for you - you seem downright meticulous).
    Push yourself. Enjoy yourself. Be yourself.
    Knowledge is power. Obsessed with functional strength. Journal

  15. #15
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    Diet:

    Meal1:8ehh whites 2lsices bread Whole wheat of course,1tbls ketchup

    Meal2:Rice mixed vegtables almonds.

    Meal3:Colcut sandwhich, almonds

    Meal4:Protein shake eas Myoplexe deluxe starwberry(Guys I almost threw up its so thick Im gonna try it 1ce more with 1 of the recipes they give If i dont like it im returning it.)

    Meal5:2 turkey hamburgers,potatos,Salad with mixed beans corn tuna,seasoned with viniger and olive oil.

    Ya squaggleboggin Thanks for the advice I will try it out like you said a couple of weeks with working the byes and a couple with only 1 exercise after a back workout.I dont want to not Give them at least 1 exercise ill feel to guilty

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