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Old 07-30-2010, 01:18 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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7-28 Wednesday: Back/Chest

Diet: 205.5gP, 515gC, 84.5gF, 3645cal
Water: 1.5 gallons
Sleep: 8 hrs


Workout: Back/Chest

Incline DB Bench:
1. 100x11 (PR)
2. 100x8
3. 90x10
4. 80x12

Pec Deck:
1. stack x12
2. stack x10
3. 180x12
4. 150x15

Pull Ups:
1. 45x10 (Tied PR)
2. 45x7
3. 25x9
4. bw x10

Chest Supported DB Row:
1. 70x12
2. 70x12
3. 70x10
4. 70x10

Cable Row:
1. 180x10
2. 180x10
3. 160x12
4. 160x12

Reverse Grip Machine Pulldown:
1. 210x10
2. 210x10
3. 210x10
4. 210x10

Lying Cable Pulldown:
1. stack x15
2. stack x15
3. stack x15
4. stack x15

Workout Time: 80min







7-29 Thursday: Shoulders/Arms

Diet: 193.5gP, 528gC, 86.5gF, 3665cal
Water: 1.5 gallons
Sleep: 7 1/2hrs


Workout: Shoulders/Arms

DB Military:
1. 80x5 (1 rep shy of PR)
2. 80x4 (Just didn't have it on these today)

Side Raise Machine:
1. stack x8 (PR)
2. stack x7
3. stack x7
4. stack x6
5. stack x6

Lying Rear Raise:
1. 35x8 (PR)
2. 35x8 (PR)
3. 35x6

Shrug Machine:
1. 4 plates per side x8 (PR)
2. 4 plates per side x8 (PR)

Cambered Bar Curl:
1. 100x10
2. 100x10
3. 100x10 (Volume PR)
4. 100x8

Spider Curls:
1. 65x12
2. 65x12
3. 65x12

1 Arm DB Preacher Curls:
1. 25x15
2. 25x12
3. 20x15

Skull Crushers:
1. 115x10
2. 115x10
3. 115x8
4. 115x7

Cable Pressdowns:
1. 180x10
2. 160x12
3. 160x10

Overhead Rope Extensions:
1. 100x15
2. 100x15
3. 100x12

Workout Time: 80min




Legs Friday and then 2 off days straight sat and sun before the heavy days start getting pretty heavy next week. I'll be going for 110 for 3 sets of 5 db bench, 55lbs for 3 sets of 5 weighted chins, 345 for 5 sets of 3 squats and 335 for 3 sets of 5 rdl next week mon and tues.

Chuckles
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