Ace's gonna update journal everyday

[acegator]

I got a chance to see the passion Saturday night.. as a struggling.. well very back sliding christian (I have to be totaly honest) it hit me hard. I found myself asking for forgiveness throughout the entire movie. This man went through all of this for us which totaly amazes me. It made me stop and reevaulate some of the decisions I have made of late. There is truly no one else in the world that loves us as much as God does.. this movie helped remind me of that.

[acegator]

Back/Biceps
DB Deadlifts : 45 x 10, 50 x 8, 60 x 10
Wide Grip Chins: 3 x 8
Lat Machine Pulldowns: 100 x 10, 110 x 8 , 120 x 6
DB rows: 45 x 10 , 45 x 8 , 45 x 6
BB bicep curls: 40 x 6 , 50 x 8 , 70 x 6
DB Hammer Curl 30 x 8 , 30 x 8 , 30 x 8 , 30 x 8
Reverse BB Wrist Curls 50 x 10, 50 x 8 , 50 x 6
BB wrist Curls - 45 x 10 , 45 x 8 , 45 x 6

[acegator]

Squats: 111 x 8 ,155 x 8, 200 x 8, 200 x 8 (new weight)
Hack Squats 88 x 8 , 88 x 8 , 88 x 8 -- two 44s plus
Leg Press: 200 x 8 , 200 x 8, 260 x 8, 260 x 8 -dropped to lower weight, feet at bottom and close together.
Leg Curl: 50 x8 , 60 x 8, 70 x 8
Leg Extension: 140 x8 , 140 x8 , 140 x 8
Calve Raises: 380 x 8 ,380 x 8, 380 x 8 .. really did more than this but I quit counting because I kept going until my calves were toast.
Hanging Leg Raises 3x15
Weighted Crunches 3x15

[acegator]

Chest/Triceps
DB Flat Bench Press : 50 x 10, 55 x 8, 60 x 6 -
DB Incline Bench Press : 40 x 10 , 40 x 8 , 40 x 6
Dumbbell Flys: 35 x 10
Incline DB flys: 35x10
Dumbbell Flys: 15 x 12 pick very light weight to stretch
close grip bench press 90 x 10 , 100 x 8, 100 x 6
skull crushers 50 x 10 , 50 x 8 , 50 x 6
Triceps Cable Pressdowns: 90 x 10 , 100 x 8 , 110 x 6
Dumbbell Kickbacks - 15x10 , 15 x 8 , 15 x 6 ,

[acegator]

well i haven't been updating this thing like I should that's gonna stop!!. I have let my diet lag here lately and have put on the pounds 8 to be exact up to 170lbs now. .. I am sure there is some muscle in there [img]/forum/images/graemlins/smile.gif[/img].. anyways gonna try this again.

Last night:
Chest/Triceps
Flat Bench Press did'nt record weight.. oh well
DB Incline Bench Press : 40 x 10 , 40 x 8 , 40 x 6
Dumbbell Flys: 35 x 10
Incline DB flys: 35x10
Dumbbell Flys: 15 x 12 pick very light weight to stretch
Behind Back dips 3x8-10
skull crushers 50 x 10 , 50 x 8 , 50 x 6
Triceps Cable Pressdowns: 90 x 10 , 100 x 8 , 110 x 6

[acegator]

Squats x 3 x 10
BB lunges 3 x 8
Leg Press 3 x 10
Leg Curl 3 x 8
Leg Extension 3 x 12
standing calve raises 3 x 20
seated calve raises 3x 20

[acegator]

diet:
7 am :
3/4 cu oats
4 egg whites and one yok

9 am:
couple slices turkey

12:00
8 oz chicken breast
cup of mixed vegetabeles

3:00pm
3/4 cu oats
1 1/2 scu whey

6:20
Pwo shake 50/50 dextrose/malto

8:00
3/4 cu oats
8 oz chicken breast

10:00
1 cup cottage cheese
1 tbs natty pb

[acegator]

leg night
Squats x 3 x 10
BB lunges 3 x 8
hack squats 2 x 10
Leg Press 3 x 10,8,6
Leg Curl 3 x 8
Leg Extension 3 x 12
standing calve raises 3 x 20
seated calve raises 3x 20

[acegator]

Chest/Tri's . borrowed some stuff from Yu's journal. First time I have done Behind the back dips .. they rock.

Bench Press 3x10,8,6
flat db press 3 x 10,8,6
Incline Flys SS with High Pully Cable Flys 3 x 10,8,6
Weighted Dips 5 x 10,8,8,8,8
Skull Crushers 3 x failure
close grip pressdowns 3 x failure

diet:
6:30
3/4 cu oats
5 egg whites
1 egg yolk

9:00
couple slices turkey

12:00
8 oz chicken breast
mixed veggies 1 cup
fish oil caps 3

3:00
3/4 cup oats
1 1/2 scu whey

6:00
pwo shake -- dextrose/malto

7:30
chicken breast
oats 3/4 cup

10:00
2 cups whole milk
1 scu whey

[acegator]

Well i haven't exactly updated this thing everyday .. or every other day or a few times a day.. but that's going to change starting now. ..

Cardio Day:
20 minutes treadmill alternating between 5.2 and 6.0mph
10 minutes tradmill fast pace walk



Day 1 of Cut
Meal 1
4 Egg Whites
1 Whole Egg
1/2 Cup Oatmeal

Meal 2
1 Cup Cottage Cheese
1 TBS Flaxseed Oil

Meal 3
170g chicken breast
1 cup spinach
5 fish oil caps
1 boiled egg

Meal 4 (preworkout meal on cardio and lifting day)
1/2 cup quaker oatmeal
1 1/2 scu ON Choc Whey

PWO Meal -- 50/50 solution of dextrose/malto (on lifting days)

Meal 5
170g Chicken Breast
1tbs flaxseed oil
3/4 cu sugar snap pea pods

Meal 6
1 scu Nightime protein (casein and whey mixture)
2 tbs Natty PB
1/2 cu spinach

Totals 1918 Calories, 195p 092c 082f
Carb up days I'll be taking 2 x bodyweight in carbs