Diablo's first time

[dj_diablo54]

food
2 eggs
4oz of ham
1 piece of wheat toast
8oz milk

ricecake with peanuttbutter

4.5oz of tuna
1 tlbs mayo
1 piece of wheat bread
8oz of milk

ricecake with peanuttbutter

8oz Pork chops
salad fat free dressing
1baked patato

Work out Chest Bi's

flatbench 3x10,8,6 weight 225,255,275
incline bench 3x10 225,235,235
Decline 3x10 225,235,245
machine fly 3x10,165,175,180
machine bench single arm 2x10 90lbs

Bias
standing bumbell 3x 10,8,8 50, 55,55
hamer 3x10 45lbs
clos grip machine 3x10 forgot weight.

Abs Decline with 5k medicen ball 20, 20 with twis,20 with around the head
Hanging Leg lifts, 15, 15, 10

 

[dj_diablo54]

food
2 eggs
4oz of ham
1 piece of wheat toast
8oz milk

ricecake with peanuttbutter

4.5oz of tuna
1 tlbs mayo
1 piece of wheat bread
8oz of milk

ricecake with peanuttbutter

8oz chicken breast.
salad fat free dressing

1 protien shake and creatine after work out.

Work out
back
Pull downs 3X10,8,6 weight 15,16,17
T bar 3x10 150,165,175
one arm pull 3x10 115,115,115
back butterflys 3x10 ,115,120,125
straight arm pull downs 3x10 60lb
Some of the names may be incorect

Tri's
skull crushers, ez curl bar +90,100,110 3x10
rope 3x10 10,115,120
close grip bench 135,145,150
Dips, 3xfailure

 

[dj_diablo54]

Food

2eggs
4oz meat
1 piece of wheat bread
glass of milk


beef jerky

1 piece fo wheat bread
4 oz of tunna
glass of milk

rice cake with 2 tlbs peanut butter


8oz of pork chop
salada

glass of milk


Work out
lunch time 45min cardio

 

[atherjen]

Hows progress going?

 

[dj_diablo54]

atherjen,

Progress is going great, thanks for asking. I got on the scales today and I???m 32lbs lighter then when I started, I???m not sure what my body fat was but I know it has dropped you can tell. The diet is going well also. I do allow one cheat meal a week usually on Sunday afternoons. The hardest part for me is giving up the beer and alcohol. I am a club DJ so every Friday and Saturday night every one is chillin and having a good time When I reach my goal and sustain it for a while I plan on letting my self have a couple of drinks every once in a great while. My strength has gotten better about the third week of the diet my body began getting used to the diet and I was able to start putting up the weight again.

 

[dj_diablo54]

food
2 eggs
4oz of ham
1 piece of wheat toast
8oz milk

ricecake with peanuttbutter

4oz of turkey
1 piece of wheat bread
8oz of milk

ricecake with peanuttbutter

8oz Pork chops
salad fat free dressing

work out.
Great work out today had some one to push me hard on shoulders and legs
weights
shoulder

db millitary 3x 10 at 75, 10at 80, and 8 at 85lbs 1x20 50lb
side and front raises alternating opesate batween the two 3x20 15lb 1x20 20lb
db shrugs 3x10 120lb
front raises 3x10 110,115,120
Legs
squats 3x10 225, 275, 295
lunges 3x12 145lb
leg exten 3x10
hamstring machine 3x10