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Old 09-04-2010, 12:13 AM
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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8-22 Sunday: Off Day

Diet: 208gP, 445gC, 75gF, 3285cal
Water: 1.5 gallons
Sleep: 9 1/2hrs





8-23 Monday: Off Day (1st day of mini-cut 193lbs)

Diet: 257gP, 282.5gC, 54gF, 2645cal
Water: 1.5 gallons
Sleep: 8 1/2hrs





8-24 Tuesday: Off Day

Diet: 263gP, 272.5gC, 56gF, 2645cal
Water: 1.5 gallons
Sleep: 7 1/2hrs





8-25 Wednesday: Cardio

Diet: 257gP, 283.5gC, 60.5gF, 2705cal
Water: 1.5 gallons
Sleep: 7hrs
Cardio: Eliptical Sprints: 20min





8-26 Thursday: Upper Deload

Diet: 256gP, 274gC, 56.5gF, 2630cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Upper Deload

DB Bench:
1. 50x15
2. 50x15
3. 50x15

Lat Pulldown:
1. 120x12
2. 120x12
3. 120x12

Side Raise Machine:
1. 70x12
2. 70x12
3. 70x12

Cable Row:
1. 100x12
2. 100x12
3. 100x12

Curl Machine:
1. 60x12
2. 60x12
3. 60x12

V Bar Cable Pressdown:
1. 120x12
2. 120x12
3. 120x12

Workout Time: 40min





8-27 Friday: Lower Deload/Refeed

Diet: 212.5gP, 395.5gC, 48.5gF, 2870cal
Water: 1.5 gallons
Sleep: 9hrs


Workout: Lower Deload

Hack Squat:
1. 2 plates per side x10
2. same
3. same

Occluded Extensions:
1. 90x20
2. 90x12
3. 90x10
4. 90x8

1 Legged Kneeling Occluded Curl:
1. 40x15
2. 40x10
3. 40x7
4. 40x5

Occluded Standing Calf Raise:
1. 90x15
2. 90x8
3. 90x5
4. 90x3

Cable Crunch:
1. 150x10
2. 150x10
3. 150x10

Workout Time: 40min





8-28 Saturday: Off Day

Diet: 259gP, 289gC, 61gF, 2740cal
Water: 1.5 gallons
Sleep: 8 1/2hrs





8-29 Sunday: Cardio (Weight 190.5lbs -2.5lbs in 1 wk, mostly water prob)

Diet: 262.5gP, 271gC, 65gF, 2720cal
Water: 1.5 gallons
Sleep: 9 1/2hrs
Cardio: Eliptical Sprints: 20min





8-30 Monday: Off Day

Diet: 263.5gP, 269gC, 62gF, 2690cal
Water: 1.5 gallons
Sleep: 8hrs




Felt really good to deload and was really convienent because it was during my 1st week of class. Westside started Tuesday.

Chuckles
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