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  #1  
Old 04-02-2004, 09:05 PM
andrew3000 andrew3000 is offline
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Default training/diet log

during the next 2 months i will be focusing on my quads,glutes,hams, and lower back and i'm also trying to lean up a bit. here is todays workout:

_4_2_04
Posterior Chain

db step-ups-
8,12,12
romanian deadlifts-
12,10,9
reverse hyperextensions- first time doing these, i really like em
12,12,15
glute-ham raises- couldn't even do 1, so i did negatives
5,5
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then you put your arms like this. you look at your arms like your admiring right, your admiring what your gonna show them. and then you go, BOOM. like your saying take a look at this hunk of man, sumpin like that ok. you try it.
  #2  
Old 04-03-2004, 12:01 AM
Syddles Syddles is offline
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Default Re: gettin ready for summer

Hey Shammah! It's good to see you back on the journaling bandwagon. [img]/forum/images/graemlins/laugh.gif[/img] Where ya been?
  #3  
Old 04-03-2004, 04:57 AM
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Venom Venom is offline
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Default Re: gettin ready for summer

Good luck!
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  #4  
Old 04-03-2004, 05:53 PM
andrew3000 andrew3000 is offline
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Default Re: gettin ready for summer

[ QUOTE ]
Hey Shammah! It's good to see you back on the journaling bandwagon. [img]/forum/images/graemlins/laugh.gif[/img] Where ya been?

[/ QUOTE ]

hey Syddles! i just got finished with a very successful mini-bulk, i kept a hardcopy journal but didn't feel like keeping up with the online 1, but when i'm trying to lean out I think it will be to my benefit to post my workouts and nutritions here for critques.

[ QUOTE ]
Good luck!

[/ QUOTE ]
thank you Venom!! your article this month was ridiculous, good job!
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then you put your arms like this. you look at your arms like your admiring right, your admiring what your gonna show them. and then you go, BOOM. like your saying take a look at this hunk of man, sumpin like that ok. you try it.
  #5  
Old 04-05-2004, 10:30 AM
andrew3000 andrew3000 is offline
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Default Re: gettin ready for summer

_4_5_04

meal 1 prewo
80g oats ________ 10p 54c 6f
1scp protein ____ 23p 3c 1.5f
8oz milk ________ 12p 3c 0f
10 blueberries __ 0p 2.5c 0f
498kcal ______ 45p 62.5c 7.5f

meal 2 pwo
2scp protein ____ 46p 6c 3f
50g dex/malto ___ 0p 50c 0f
10g glutamine
5g creatine
435kcal ______ 46p 56c 3f

meal 3 pwom
80g oats ________ 10p 54c 6f
1scp protein ____ 28p 3.5c 1f
8oz milk ________ 12p 3c 0f
505kcal ______ 50p 60.5c 7f

meal 4
1 tortilla _______ 5p 3c 2f
2oz lean turkey___ 11p 0c 2f
2oz lean beef ____ 12.5p 0c 8.5f
1 tbsp flax oil___ 0p 0c 14f
1 tbsp ff cream __ .5p 1.5c 0f
2 tbsp salsa _____ 0p 2c 0f
380kcal ______ 29p 6.5c 26.5f

meal 5
2 eggs ___________ 12p 0c 9f
2 egg whites _____ 6p 0c 0f
4oz milk _________ 6p 1.5c 0f
1 scp protein ____ 23p 3c 1.5f
300kcals ______ 47p 4.5c 10.5f

meal 6
5oz choco milk ___ 7.5p 2c 2.5f
4oz milk _________ 6p 1.5c 0f
1 scp protein ____ 28p 3.5c 1f
1 tbsp flax oil __ 0p 0c 14f
10g glutamine
352kcal _______ 41.5p 7c 17.5f

<font color="green">Totals: 2472kcals ____ 259p 197c 72f
42_32_26</font>
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then you put your arms like this. you look at your arms like your admiring right, your admiring what your gonna show them. and then you go, BOOM. like your saying take a look at this hunk of man, sumpin like that ok. you try it.
  #6  
Old 04-05-2004, 11:26 AM
Tuf Tuf is offline
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Default Re: gettin ready for summer

[ QUOTE ]
i just got finished with a very successful mini-bulk

[/ QUOTE ]
Great job! [img]/forum/images/graemlins/cool.gif[/img] I hope your cut goes well too!
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  #7  
Old 04-05-2004, 12:14 PM
andrew3000 andrew3000 is offline
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Join Date: Dec 2003
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Default Re: gettin ready for summer

[ QUOTE ]
[ QUOTE ]
i just got finished with a very successful mini-bulk

[/ QUOTE ]
Great job! [img]/forum/images/graemlins/cool.gif[/img] I hope your cut goes well too!

[/ QUOTE ]

thank you Tuf [img]/forum/images/graemlins/smile.gif[/img]

_4_5_04
here todays workout:
Legs w/o calves

10min warm up and ballistic stretching

full squats- my right leg is still taking over the entire movement, i'm trying to focus on both legs pushing the weight but mental to physical is not working very well
15,12,10
db step ups-
r 12,10,8
l 12,10,8
goodmornings ss w/ reverse hyperextensions
10,10
8,12
8,10
1 leg curls-
l 20,7,10
r 20,6,10

5 min flexing
jump in hot tub [img]/forum/images/graemlins/smile.gif[/img]

tonight i;ll do 20 mins of static stretching to help recovery and maybe some walking on the treadmill for 30mins
__________________
then you put your arms like this. you look at your arms like your admiring right, your admiring what your gonna show them. and then you go, BOOM. like your saying take a look at this hunk of man, sumpin like that ok. you try it.
  #8  
Old 04-05-2004, 12:48 PM
Syddles Syddles is offline
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Default Re: gettin ready for summer

Lookin' good Shammah. [img]/forum/images/graemlins/laugh.gif[/img]

I don't know what to say to help you with squats, really... have you tried doing single leg squats? Dropping the weight and trying to focus on the muscle should help too.
  #9  
Old 04-05-2004, 12:55 PM
andrew3000 andrew3000 is offline
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Default Re: gettin ready for summer

yes, i do single leg squats with the other leg elevated on a bench. i usually do those on mondays or fridays, but today i did db step ups instead just to switch it up a little bit. i think it just gonna take some time to reprogram myself to not favor the leg, hopefully very soon!
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then you put your arms like this. you look at your arms like your admiring right, your admiring what your gonna show them. and then you go, BOOM. like your saying take a look at this hunk of man, sumpin like that ok. you try it.
  #10  
Old 04-06-2004, 02:16 PM
andrew3000 andrew3000 is offline
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Join Date: Dec 2003
Posts: 862
Default Re: gettin ready for summer

had a crappy workout earlier today, but ima go back in the gym tongiht and make up for it, punishemnt of my muscles is coming

meal 1
80g oats _______ 10p 54c 6f
protein ________ 23p 3c 1.5f
8oz milk _______ 12p 3c 0f
3 strawberries__ 0p 2.5c 0f
498kcal _____ 45p 62.5c 7.5f

meal 2
1 tortila ______ 5p 3c 2f
3oz tkrey ______ 17p 0c 3f
3oz beef _______ 18.5p 10f
flaxoil ________ 0p 0c 14f
salsa __________ 0p 2c 0f
sourcream_______ .5p 1.5c 0f
451kcal _____ 41p 6.5c 29f

meal 3
sausage ________ [img]/forum/images/graemlins/frown.gif[/img]
332kcal _____ 16p 4c 28f

meal 4
protien shake___
120kcal _____ 22p 2c 2f

meal 5 [img]/forum/images/graemlins/shocked.gif[/img]
Wendy's double pounder
french fries
frosty
snickers cruncher
alot of calories!!

meal 6
__________________
then you put your arms like this. you look at your arms like your admiring right, your admiring what your gonna show them. and then you go, BOOM. like your saying take a look at this hunk of man, sumpin like that ok. you try it.
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