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Old 07-14-2010, 09:47 PM
chuckles_345 chuckles_345 is offline
chuckles_345 is attempting to get a PhD in nutritional sciences and an IFPA pro card at the same time!!!
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Join Date: Jul 2010
Posts: 73
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7-11 Sunday: Off Day

Diet: 213.5gP, 452gC, 90.5gF, 3475cal
Water: 1.5 gallons
Sleep: 10hrs






7-12 Monday: Upper

Diet: 203.5gP, 533gC, 89.5gF, 3750cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: Upper

DB Bench:
1. 90x5
2. 90x5
3. 90x5

Cable Crossovers:
1. 80x12
2. 80x10

Weighted Chins:
1. 25x5
2. 25x5
3. 25x5

T Bar Rows:
1. 5 plates x8
2. 5 plates x8
3. 5 plates x6

DB Row:
1. 100x12 (Tied PR)
2. 100x12 (Tied PR)

Pulldown Machine:
1. stack x10
2. stack x8

Incline Shoulder Press Machine:
1. 225x8
2. 240x8
3. 255x8 (PR)

Seated Side Raise:
1. 35x12 (Tied PR)
2. 35x10

Barbell Curl:
1. 115x6
2. 115x5
3. 95x10

Curl Machine:
1. 80x10
2. 80x8

Skull Crushers:
1. 125x7
2. 125x6
3. 115x7

V Bar Pressdown:
1. stack x7
2. 170x10

Workout Time: 85min







7-13 Tuesday: Lower

Diet: 201.5gP, 519gC, 79.5gF, 3600cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: Lower

Squats:
1. 285x3
2. 285x3
3. 285x3
4. 285x3
5. 285x3

Leg Extensions:
1. 225x8
2. 240x8
3. 255x8 (PR)
4. 255x8 (PR)
5. 255x7

SLD:
1. 275x5
2. 275x5
3. 275x5

1 Legged Kneeling Ham Curl:
1. 80x8 (Tied PR)
2. 80x8 (Tied PR)
3. 60x10

Standing Calf Raise:
1. 240x8
2. 240x8
3. 255x8
4. 255x7
5. 255x6

Seated Calf Raise:
1. 3 plates x8
2. 3 plates x8
3. 3 plates x8
4. 3 plates x6
5. 3 plates x6

Workout Time: 70 min






Chuckles
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