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Old 07-21-2010, 08:15 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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7-14 Wednesday: Cardio

Diet: 200.5gP, 476gC, 85.5gf, 3475cal
Water: 1.5 gallons
Sleep: 7 1/2hrs
Cardio: Stairmill Sprints: 20min







7-15 Thursday: Upper

Diet: 201.5gP, 526gC, 83.5gF, 3660cal
Water: 1.5 gallons
Sleep: 7hrs


Workout: Upper

Incline DB Bench:
1. 100x10 (Tied PR)
2. 100x8
3. 100x6

Pec Deck:
1. stack x10
2. stack x10

Chest Supported DB row:
1. 85x10
2. 85x10
3. 85x10
4. 85x10

Bodymasters Hammer Pulldown:
1. 2 plates +25 per side x12
2. 2 plates +35 per side x12 (PR)
3. 2 plates +35 per side x11
4. 2 plates +35 per side x10

Lying Rope Pulldown:
1. stack x15 (Tied PR)
2. stack x15 (Tied PR)
3. stack x15 (Tied PR)
4. stack x15 (Tied PR)

Cable Crossover Pulldown:
1. 100x15
2. 100x12
3. 100x10

Seated Side Raise:
1. 35x12 (Tied PR)
2. 35x10
3. 35x8

DB Shrug:
1. 130x12 (Tied PR)
2. 130x12 (Tied PR)

DB Curl:
1. 35x12
2. 35x12
3. 35x10

Machine Curl:
1. 80x12
2. 80x10

Cable Pressdowns:
1. 180x12 (PR)
2. 180x12 (PR)
3. 180x10

Overhead Rope Extension:
1. 120x12
2. 120x12

Workout Time: 90min







7-16 Friday: Legs

Squats:
1. 275x8
2. 275x8
3. 275x8
4. 275x8
5. 275x8
6. 275x8
7. 275x8
8. 275x8 (PR for 8 sets of 8!!!! and I was done for at this point)

Leg Extensions:
1. 210x10
2. 210x8
3. 180x10

Occluded 1 Legged Extensions:
1. 60x15
2. 60x10
3. 60x8
4. 60x7

Seated Ham Curl:
1. 255x10
2. 255x10
3. 255x10
4. 255x10

1 Legged Kneeling Ham Curl:
1. 50x12
2. 50x10
3. 50x8
4. 40x10

Donkey Calf Raise:
1. 180x12
2. 180x12
3. 180x12
4. 180x10
5. 180x10
6. 180x10

Seated Calf Raise:
1. 2 plates +25 x12
2. same
3. same
4. 2 plates +25 x10
5. same
6. same

Workout time: 100min






7-17 Saturday and 7-18 Sunday: Off Days






7-19 Monday: Upper

Diet: 200gP, 524.5gC, 88gF, 3690cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: Upper

DB Bench:
1. 100x5
2. 100x5
3. 100x5

Pec Deck:
1. stack x15 (PR)
2. stack x12

Weighted Chins:
1. 35x5
2. 35x5
3. 35x5

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

DB Row:
1. 110x10 (PR)
2. 110x8

Bodymasters Hammer Pulldown:
1. 3 plates per side x10 (Tied PR)
2. 3 plates per side x10 (Tied PR)

Incline Military Press Machine:
1. 255x8 (Tied PR)
2. 255x6
3. 255x6

Side Raise Machine:
1. 100x12
2. 100x10

Cable Pressdowns:
1. stack x8 (Tied PR)
2. stack x6

Dip Machine:
1. 255x10
2. 255x10
3. 255x10

Seated DB Curl:
1. 45x10
2. 45x8

Curl Machine:
1. 100x10 (Tied PR)
2. 100x7

1 Arm DB Preacher Curl:
1. 25x10

Workout Time: 85min






7-20 Tuesday: Lower

Diet: 197gP, 519.5gC, 88gF, 3660cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: Lower

Squats:
1. 305x3
2. 305x3
3. 305x3
4. 305x3
5. 305x3

Leg Extensions:
1. 255x8
2. 255x8
3. 270x8 (PR)
4. 270x7
5. 270x6

SLD:
1. 295x5
2. 295x5
3. 295x5

Seated Ham Curl:
1. stack x8 (PR)
2. stack x8 (PR)
3. stack x8 (PR)

Mini Hack Squat Calf Raise:
1. 4 plates per side x8
2. 4 plates +25 per side x8
3. 5 plates per side x8 (PR)
4. 5 plates per side x8 (PR)
5. 5 plates per side x7

Seated Calf Raise:
1. 3 plates +25 x7 (PR)
2. 3 plates +25x6
3. 3 plates x8
4. 3 plates x8
5. 3 plates x7

Workout Time: 70min




Chuckles
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