Pain is Good!!

[w8lifter]

Training

Finally got to train legs today It's about bloody time!

I forgot that I am supposed to be concentrating on hammies though and did squats first ....oooops!

1. Heels Elevated Squats 95/8, 95/8, 105/6, 105/4, 105/4....180 sec RI

2. SLDL 90/8, 100/8, 110/6, 120/4, 120/2...180 sec RI

3a. Extensions 45/12, 60/12, 60/ 10...0 sec RI
3b. Lying Leg Curls 30/12, 40/10, 50/3+40/3, 40/6...0 sec RI
3c. Standing Calf Raise 150/20 + 150/12 (15 sec RI), 175/16 + 175/12 (15 sec RI), 175/14 + 175/10 (15 sec RI)....90 sec RI.

4. Seated Calf 50/15, 50/12, 50/10, 50/8....15 sec RI


Meal 1

1/3 cup oats
2 tbsp cream
5 egg whites
1/4 cup cottage cheese

Meal 2

Can tuna
1 tbsp mayo
small apple

Meal 3

1/2 cup oats
1.5 srving protein
1/2 tbsp peanut butter

Meal 4

7 egg whites
2 yolks

Meal 5

1.5 srving protein
1 tbsp cream
1 egg

Meal 6

4 oz chicken
1 oz cheese.

 

[Phobia]

What would be the healthiest thing to eat in the morning?

 

[w8lifter]

Originally posted by Phobia
What would be the healthiest thing to eat in the morning?

There's a lot of healthy things to eat for breakfast, but what you choose depends on your goal.

Welcome to IM

 

[Rissole]

Would rice cakes be good??
Hi w8

 

[Rissole]

Originally posted by w8lifter
Training

Finally got to train legs today It's about bloody time!

By the way your legs are awesome !!

 

[w8lifter]

Originally posted by peetrips
Would rice cakes be good??
Hi w8

Very funny! LOL...for the record...RICE CAKES ARE NOT ON THE SHOPPING LIST

 

[w8lifter]

Originally posted by peetrips


By the way your legs are awesome !!

spanks babe

 

[w8lifter]

Originally posted by Phobia
What would be the healthiest thing to eat in the morning?

BTW....Here's a good thread to get you started

 

[Rissole]

Originally posted by w8lifter


spanks babe

Yes please Just there

 

[w8lifter]

A very shitty W/O ....I really feel like my tri's are holding back my chest development.

2 sets Bar Dips....15, 12

1. Flat DB press 30/8, 30/7, 30/6, 30/6....someone had the 35's so I couldn't up the w8...RI 120

2. Smith, slight Incline bar/15, bar+5/11, bar+10/8, bar+15/3...90 sec RI

3a. DB Pullover 25/15, 25/10, 25/10...0 sec RI
3b. Pec Dec 72.5/12, 85/10, 97.5/6...90 sec RI

4. Slight incline flye 17.5/6, 15/6...90 sec Ri

Meal 1

No coffee
1/3 cup oats
1.25 srving protein
1/2 tbsp cream
1 small tsp peanut butter

Meal 2

6 egg whites
2 yolks

Meal 3

1/2 cup oats w/ cinnamon
1.25 srving protein
1.5 tsp flax seed oil

cheat...had a really tiny peach @ 3

Meal 4

4 oz lean beef
mixed veggies w/ oil
handful of peanuts

cheat...tea w/ cream and stevia

As a result...I wasn't hungry for meal 5 so I skipped it

Meal 5

1 can tuna
1 tbsp flax
green beans

 

[mmafiter]

Your chest looks developed to me!

 

[w8lifter]

Originally posted by mmafiter
Your chest looks developed to me!

Well...I think you have a vantage point others don't get

 

[w8lifter]

Training

Back

1. NG SW Chins 6, 6, 5

2. Plate Loaded Row, w8 per side 35/10, 45/8, 50/6, 55/6, 55/4....120 sec RI

3a. Lat Pulldown 75/10, 90/6 + 75/4, 105/3 + 90/3 + 75/3....90 sec RI
3b. V-bar Cable Row 60/8, 70/7, 80/7....90 sec RI

4a. One Arm Row 25/8, 30/8, 30/7....someone had the 35's so I had to stick w/ the 30's....0 sec RI
4b. Straight arm Pulldown 70/8, 80/6, 80/6 + 70/4...90 sec RI

Abs

Incline knee/hip raise, 18, 0 sec RI
Decline Crunch, 30, 0 sec RI
Bench Knee ups, 30, 60 sec RI
Flat Crunch, 40, 0 sec RI
Hanging leg raise, 12