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Old 07-27-2010, 06:57 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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7-23 Friday: Shoulers/Arms

Diet: 200.5gP, 529gC, 82.5gF, 3660cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: Shoulders/Arms

Bodymasters Military Press:
1. 2 plates +25 per side x10 (PR)
2. same
3. 2 plates +25 per side x9

1 Arm Side Raise:
1. 45x10
2. 40x12

Side Raise Machine:
1. 100x12
2. 100x12
3. 100x12

Rear Delts on Pec Deck:
1. 150x10
2. 120x12

DB Shrugs:
1. 140x12 (PR)
2. 140x10

Preacher Curl:
1. 75x12
2. 75x12
3. 75x12
4. 75x12

Curl Machine:
1. 80x10
2. 80x10
3. 80x8

DB Preacher Curl:
1. 25x15
2. 25x10
3. 20x12

Cable Pressdown:
1. stack x10 (PR)
2. stack x8
3. 170x12

DB Skull Crushers:
1. 40x8
2. 35x10
3. 30x11

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

Dip Machine:
1. 210x15
2. 210x15

Workout Time: 80min







7-24 Saturday: Legs w/ Gabe Wilson

Diet: 202.5gP, 525.5gc, 84.5gF, 3675cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Legs

V Squat:
1. 5 plates +10 per side x10
2. 5 plates per side x10
3. 5 plates per side x10 (PR for 3x10)
4. 4 plates +25 per side x10 drop to 3 plates per side x8

Power Lift Belt Squat:
1. 25x10
2. 35x8
3. 35x6

Hammer Strength 1 Legged Extension:
1. 70x12
2. 70x12
3. 70x10
4. 70x8
5. 50x15

Glute Ham Raise (on really wierd machine that made them easy):
1. 45x8
2. 45x8

Hammer Strength 1 Legged Curl:
1. 60x15
2. 70x12
3. 70x12
4. 70x10
5. 60x12

Mini Hack Squat Calf Raise (more difficult than the one at golds):
1. 3 plates per side x12
2. 3 plates +25 per side x10
3. 3 plates per side x10
4. 3 plates per side x8
5. 2 plates per side x12

Standing Calf Raise:
1. 300x12
2. 300x10
3. 275x10
4. 250x10

Tibialis Machine:
1. 50x15
2. 50x15
3. 60x10
4. 60x10

Workout Time: 95min







7-25 Sunday: Off Day

Diet: 198gP, 438gC, 79.5gF, 3260cal
Water: 1.5 gallons
Sleep: 9hrs






7-26 Monday: Upper

Diet: 201gP, 514.5gC, 88gF, 3655cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: Upper

DB Bench:
1. 105x5
2. 105x5
3. 105x5

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

Weighted Chins:
1. 45x5
2. 45x5
3. 45x5

Cable Row:
1. 200x8
2. 220x6 (PR)
3. 220x6 (PR)

Bodymasters Hammer Pulldown:
1. 3 plates x8
2. 3 plates x8
3. 3 plates x8

Bodymasters Hammer Row:
1. 3 plates x8 (Tied PR)
2. 3 plates x8 (Tied PR)
3. 3 plates x8 (Tied PR)

Seated Side Raise:
1. 37.5x10
2. 37x5x10

Side Raise Machine:
1. 120x10 (Tied PR)
2. 120x10 (Tied PR)

Rear Delts on Pec Deck:
1. 150x8
2. 120x10

Preacher Curls:
1. 95x8
2. 95x8
3. 95x8

Curl Machine:
1. 100x8
2. 80x9
3. 80x7

Skull Crushers:
1. 115x8
2. 115x8
3. 115x8

Heavy Stack Cable Pressdown:
1. 100x8
2. 100x8
3. 100x6

Workout Time: 95min





Chuckles
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