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Old 09-11-2003, 01:52 PM
ransomed ransomed is offline
ransomed should change his/her status!
Bantamweight
 
Join Date: Apr 2002
Posts: 234
Default Ransomed\'s Training Journal (Critiques welcome!)

Well, i've been working out for about 1 1/2 years and have seen good gains. Currently clean bulking Until the end of the year, then gonna take a break, and cut up for summer.

Current Stats/Goals

#: 162/172
Bench 45x8/60x8
Squat:225x8/260x8
Deadlift:225x7/250x8
Bentover rows 125x10/160x10

Activity level:Lightly active
Current caloric estimate for maintainance:2100
Current intake:2500-2600

Workout:
Monday: Chest (22 sets)
Flat bench
Incline bench
Chest presses
Cable flyes
Push ups to failure

Tuesday
HIIT (20 min) and Abs

Wed:Back and delts (22 sets)
Lat pulldown
D-bell rows
Cable rows
Bent over rows
Front delt
Rear delt

Thurs: Hams and glutes and calves (18 sets)
Deadlifts
Hip abductors and adductors
Hip/thigh extentions
1 leg back ext.
Leg curls
Good mornings
King deadlifts
Calves

Friday
HIIT and abs

Saturday: Arms (2-3 sets of each)
Barbell curls
Concetration curls
Preacher curls
Cable curls (21's)
Tricep extensions
Close grip bench
tricep presses
dips
Military presss

Sunday:quads

Squats (2-3 sets of each)
Leg ext.
Leg curls
Wide stance squats
1 leg leg presses
Bulgarian squats
1 leg hack squats

This has been my routine for about 3 weeks. Getting ready to change up in about 2 more to a new split.

Diet is pretty much as follows every day:

5:00 - Whey and Oatmeal 210 cals
7:00 - PWO shake (20 g protein, 32 g carbs) 250 cals
8:30 - 1 1/2 cup cottage cheese, ff yogurt, wheat crackers 400 cals

12:00 - 1 can tuna, 1 tbs ff mayo, 1 piece ff cheese, 4 slices whole wheat bread 400 cals

3:00 - either cottage cheese/flax meal (350 cals) or turkey burger and pb, and veggies - 350 cals

6:00 - protein bar - 300 cals

8:00 - 1 whole egg, 5 whites, 1 piece ff cheese, 1 tbs peanut butter, veggies

9:00 -bed

Totals: 2500 cals, approximately 50/30/20 split according to fitday.com.

I'll post my workout #'s soon.

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