Paolos P/RR/s World

[PGT]

Diet:1:6egg whites 2whole eggs 2slices ww 1tbls canola butter/ketchup

2:Coldcut sandwhich/strawberries,kiwi

3:Rice, mushrooms,chciken

4rotein shake

5:ww pasta,beans,chicken

6rotein/Creatine

SplitFF

 

[PGT]

Diet:
1:6egg whites 2whole eggs 2slices ww 1tbls canola butter/ketchup

2:Coldcut sandwhich,mango,kiwi

3:Ww pasta.

4rotein shake

5:Creatine/protein

6:Lentiles,ww bagel,chicken,green beans

Split:
Legs:
Squat:110x10 110x8 110x8

Leg ext:105x10 105x10

Single leg press:90x8 90x8 90x8

Lying leg curl:90x6 90x6

StiffDeadlift:110x8 130x8

Calves:

Calf raise:175x8 205x8

Seated calf raise:90x13 100 x12

 

[gwcaton]

What week are you doing now? Power ? What are doing next week ?

 

[PGT]

This week is rr
I did p/p/rr so far

P/RR/RR/P/RR/RR/P/RR/RR. Then take a week off and start standard P/RR/S.
I did and extra Power week in the begining

 

[gwcaton]

This week is rr
I did p/p/rr so far

P/RR/RR/P/RR/RR/P/RR/RR. Then take a week off and start standard P/RR/S.
I did and extra Power week in the begining

 

[PGT]

Diet:
1:6egg whites 2whole eggs 2slices ww 1tbls canola butter/ketchup

2:Coldcut sandwhich,mango,kiwi,strawberries

3:Lentiles.mixed veggies

4rotein shake

5:Creatine/protein

6:Mr sub ww chicken bacon ranch.

Split:Chest:

Db inclinepress:55x8 55x8 55x8

Benchpress:100x8 90x7 90x6

Flys:90x12 97x12

Db Curls:40x8 40x8

Cable curls:30x12 30x12

Concentration curls:20x15 25x15

 

[PGT]

Diet:

1:8egg whites/peppers,2 slices ww bread

2:Coldcut bagel ww sandwhich

3:Souvlaki,rice,salad

4asta

5rotein shake

Splitff

 

[PGT]

1:2ww pita coldcut sandwhich

2rotein shake

3:Meat,potatos,carrots,2slices ww bread

4rotein shake/Creatine

5:Sauasage on ww bread

 

[PGT]

Diet:

1:8 egg whites,2 slices ww bread 1tbls ketchup

2:Coldcut sandwhich, kiwi,strawberries

3:ww pasta

4rotein shake

5rotein/creatine

6:ww pasta,mixed veggies,roast beef.

Split:Back:

Chinups:x6 x5

Tbar:100x8 90x8

angel deadlift:110x10 110x10

pullover:50x15 55x15

Abs:

swiss ball crunchx15 x15

Decline crunch:x15

Leg raise: x15

 

[gwcaton]

Diet:

1:8 egg whites,2 slices ww bread 1tbls ketchup

2:Coldcut sandwhich, kiwi,strawberries

3:ww pasta

4rotein shake

5rotein/creatine

6:ww pasta,mixed veggies,roast beef.

Split:Back:

Chinups:x6 x5

Tbar:100x8 90x8

angel deadlift:110x10 110x10

pullover:50x15 55x15

Abs:

swiss ball crunchx15 x15

Decline crunch:x15

Leg raise: x15

Looking good

 

[PGT]

Yesterday workout:

1:1:8 egg whites,2 slices ww bread 1tbls ketchup

2:Coldcut sandwhich, kiwi,strawberries

3:ww pasta

4rotein shake

5rotein/creatine

6:ww pasta,mixed veggies,roast beef

Split:Shoulders:

single arm db press:50x8 50x8

Bent lateral:20x10 20x10

Cable lateral:50x8 60x8

Tricepts:

Dips:x9 x7 x6

PushDowns:60x8 70x8

Kickbakcs:25x8

 

[gwcaton]

Yesterday workout:

1:1:8 egg whites,2 slices ww bread 1tbls ketchup

2:Coldcut sandwhich, kiwi,strawberries

3:ww pasta

4rotein shake

5rotein/creatine

6:ww pasta,mixed veggies,roast beef

Split:Shoulders:

single arm db press:50x8 50x8

Bent lateral:20x10 20x10

Cable lateral:50x8 60x8

Tricepts:

Dips:x9 x7 x6

PushDowns:60x8 70x8

Kickbakcs:25x8

Looks like you've got the hang of it . Have you done a shock week yet ? I just finished one. I'm sore from head to toe

 

[PGT]

1:8 egg whites,2 slices ww bread 1tbls ketchup

2:Coldcut sandwhich, kiwi,strawberries

3:ww pasta

4rotein shake

5rotein/creatine

6:ww pasta,mixed veggies,roast beef

Split:Legs

Leg ext:120x8 145x8

Squats:120x8 120x8 120x8

Deadlift:140x8 140x8

single leg press:90x8 90x8

Lying leg ext:100x6 90x8

single leg ext:90x12 90x12

Calf raise:200x8 225x8 225x8

Calf Machine:125x8 125x8 125x8

lol no i havent done a shock week yet, after the 9 weeks i start p/rr/s but for now just p/rr

 

[PGT]

1:ww pasta with mixed veggies

2ork souvlaki,potatos,salad

3rotien/creatin

4:Hamburger potato,salad

5rotein

6:Soulvake salad.

Split:Chest

Benchpress:120x6 110x8 110x6

Db benchpress:55x6 55x6 55x5

Fly:105x11 120x7

Bicpets:

Db alternating curls:50x6 50x5

Cable curls:60x8 60x8

Concentraion curls:40x8 40x8

Nice w/o today i found out the bar for the benchpress weighs 45lbs so thats why i felt like i wasent gaining.Cause at home 110lbs was easy when i tried it at the gym it was alot heavier.

 

[PGT]

1:8 eggwhites 2slices ww bread

2:soulvlaki potato, salad

3rotein shake

4:Home made tacos

5rotein/creatine

 

[PGT]

1:Coldcut sandwhich

2:ww bread with chicken bacon ranch,lettuce tomatos

3:Hamburger,salad,almonds,mixed veggies

4rotien shake

5rotien shake

 

[PGT]

1:1:8 egg whites,2 slices ww bread 1tbls ketchup

2:chicken rice potatos salad

3:Creatine protien

4rotein

5:Chicken,salad,mixed veggies

6:Coldcut candwhich almonds

Split:Back

Angel deadlifts:140x6 140x6 140x6 (plus 45lbs bar)

Bentover row:140x6 140x6 140x6

Chinups:x5 x4

Cg Row machine:120x8 135x6 140x5

Pulldowns:120x8 140x6 150x4

Abs:Crunch x15 x15 x15

Decline crunch:x10 x10 x10

 

[PGT]

1:1:8 egg whites,2 slices ww bread 1tbls ketchup

2:Coldcut sandwhich,fruits

3:ww pasta

4:Creatine/Protein

5rotein

6:Chicken, ww pasta,beans potatos

Split:Shoulders

Military press:90x8 100x6 105x6

Upright row:90x8 110x4 105x4

Cheat lateral:25x6 25x6 25x6

Tricepts:

Skull crusher:75x6 85x5 85x4

Cg benchpress:90x6 100x6

Tricepts overhead ext:25x6 25x5

 

[PGT]

Yesterday:

Diet:Same

Split:Legs

Sqaut:160x6 160x6 180x6 (+45lbs bar)

Legpress:180x8 270x6 270x6

Legext:120x6 150x5

Lying leg ext:90x8 110x6 110x6

Deadlifts:160x6 160x5 160x4

Calves:

Seated:70x8 90x6 90x4

Rasie machine:220x8 275x6

Today:

Diet:Same as above

Splitff

 

[PGT]

Diet:Same

Incline Benchpress:70x8 90x6 100x5

Db benchpress:50x8 60x6 70x6

Cable crossover:50x8 70x6

Bicepts:

Preacher curl:70x6 70x5 70x4

Alternatig db curls:40x8 40x6 45x4

HammerCurls:45x6 45x6 45x6

Pushups:x22 x15 x12

 

[PGT]

Diet:
About the same!

Split:Back
Angel deadlift:160x8 170x6 175x6

Bentover row:160x6 160x5 160x3

Cg row:120x6 130x6 150x4

Pulldowns:140x6 165x4 165x4

Abs:

Crunch machine:40x8 50x8 50x10

Leg raises:x10 x10 x10

 

[PGT]

Split:Shoulders

Military press:100x6 105x5 110x4

Uprightrow:100x6 105x5 1110x4

Cablecrossover:50x6 60x4

Tricpets:

Skull Crusher:75x6 85x6 85x4

Cg benchpress:110x6 115x4

Singleoverhead ext:25x6 30x6



Today:Split Off

 

[PGT]

Yesterday:

1:8eggwhites 2slices bread

2:coldcut sandwhich

3:Rice/Mixed veggies/chicken

4rotein/creatine

5rotein

6:chciken,soup

Split:Legs

squat:180lbsx6 180x5 180x5

Deadlift:180x6

Legpress:270x8 339x5 339x4

Lying ext:110x6 120x5 135x4

Leg ext:150x6 170x6 180x5

Calfs:

Seated calf:130x6 130x6

Standing calf raise:275x5 275x6

Wow my legs are sore today!!! When i do the dead lift the bars so thick that it slips out of my hands any ideas to hstop that(i hate gloves)

 

[gwcaton]

Wow my legs are sore today!!! When i do the dead lift the bars so thick that it slips out of my hands any ideas to hstop that(i hate gloves)

You can try using straps or doing some extra work for your grip. But as you get stronger overall hopefully so will your grip

 

[PGT]

Hello Again I just came back from mexico thats why ive been away for 1 week, But im gonna start on monday again.