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#21
04-20-2004, 11:43 AM
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Re: training/diet log
35 min low intensity cardio upon waking
<font color="orange">-28</font> 4_20_04 Shoulders/Traps/Calves <font color="blue">SHOULDERS</font> standing military press 95x15,105x8,105x8 drop 95x8 drop 45x20 static upright rows 65x45sec,65x60secs upright rows 65x17,65x10 lying side laterals 15x17,15x12 drop 10x15 drop 8x10 rear laterals 10x20,10x17 drop 8x12 <font color="blue">TRAPS</font> behind back bb shrugs 135x30,135x30 front bb shrugs 135x26,135x18 bent over db shrug 85x17,85x35,85x27 db shrugs 45x34,45x30 <font color="blue">CALVES</font> 1 leg calf raise bwx30,bwx30,bwx23 calf raise bwx50, super slow bwx31 <font color="green">DIET</font> 40g oats 5p 27c 3f 4oz choc milk 6p 1.5c 2.5f 1.5scp pro 35p 4.5c 2.5f 388kcal- 46p 33c 8f 2scp pro 46p 0c 0f dex/malto 0p 40c 0f 344kcal- 46p 40c 0f 40g oats 5p 27c 3f 4oz choc milk 6p 1.5c 2.5f 1.5scp pro 35p 4.5c 2.5f 388kcal- 46p 33c 8f 8oz talapia 42p 0c 2f 1tbsp natty pb 4p 3c 8f 1tbsp flax oil 0p 0c 14f 412kcal- 46p 3c 24f 8oz pork tenderloin 38p 0c 16f 10g walnuts 1.5p 1.5c 6.5f salad 367kcal- 39.5p 1.5c 22.5f 8oz pork tenderloin 38p 0c 16f salad 296kcal- 38p 0c 16f <font color="blue">Totals: 2195kcal 261.5p 110.5c 78.5f 48/20/32</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. |
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#22
04-21-2004, 11:46 AM
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Re: training/diet log
<font color="orange">-27</font>
4_21_04 Biceps/Triceps/Abs <font color="blue">SS1</font> skull crushers 45x15, 55x12, 65x8, 45x16 ss w/ bb curls 45x15, 45x15, 55x14, 45x16 ss w/ swiss ball crunches x25, x25, x25, x25 <font color="blue">SS 2</font> behind-back dips 25x13, 35x10, 25x14 drop bwx12 ss w/ ez curls 45x14, 55x10, 45x14 drop 25x10 ss w/ reverse crucnhes x20, x20, x20 <font color="blue">SS 3</font> incline db curls 18x10, 18x8, 13x14, 13x12 ss w/ tricep cable pressdown 4x15, 4x13, 3x20, 3x20 swiss ball side crunches x30, x30, x30, x30 note: on this workout everything was supersetted together with no rest between sets, the workout went very fast and got a good pump __________________________________ <font color="green">DIET</font> 40g oats 5p 27c 3f 8oz milk 12p 3c 0f 1scp protien 23p 3c 1.5f 332kcal- 40p 33c 4.5f 2scp pro 46p 0c 0f dex/malto 0p 30c 0f 304kcal- 46p 30c 0f 2 eggs 12p 0c 9f 5 eggwhites 17.5p 0c 0f 2 slices wheat&fiber bread 12p 14c 2f 1/2c ff cottage cheese 14p 7c 0f 405kcal- 55.5p 21c 11f 8oz tilapia 42p 0c 2f 1tbsp pb 4p 3c 8f 1tbsp flax oil 0p 0c 14f 2 celery sticks 412kcal- 46p 3c 24f 7oz salmon 37p 4c 20f salad 344kcal- 37p 4c 20f 1scp protein 28p 1.5c 1f 4oz choc milk 6p 1.5c 2.5f 4oz milk 6p 1.5c 0f 10g walnuts 1.5p 1.5c 6.5f salad 1tbsp flax oil 0p 0c 14f 406kcal 41.5p 6c 24f <font color="blue">Totals: 2204kcal 266p 97c 83.5f 48/18/34 </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. |
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#24
04-21-2004, 05:07 PM
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Re: training/diet log
tilapia is a farm raised fish. I think its an excellent source of protein and a 4 oz fillet has around 90mg of omega-3's. i get it at walmart in the freezer section.
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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. |
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#26
04-22-2004, 05:25 AM
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Re: training/diet log
Hey, just stoppin' in to see what's happenin' in here. Dude, lookin' pretty darn good. The workouts are brutal and you are motivated. Keep it up bro. I wish I had the time and money to bust out the fish everyday like you. I love all fish, especially grilled Salmon Steaks. Mmmmm.
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#27
04-22-2004, 08:13 AM
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Re: training/diet log
[ QUOTE ]
Hey, just stoppin' in to see what's happenin' in here. Dude, lookin' pretty darn good. The workouts are brutal and you are motivated. Keep it up bro. I wish I had the time and money to bust out the fish everyday like you. I love all fish, especially grilled Salmon Steaks. Mmmmm. [/ QUOTE ] thanks LegendaryWatcher, the salmon is a little higher priced so I only have that maybe 2x a week. but tilapia is very inexpensive compared to other meats. its around $2.50 for 1lb. so that comes to about $1.25 for 8oz. not bad compared to a meal from mcdonalds which will run $5. that helps me keep it in perspective, i try to look at the price per meal instead of the price per package, know what i'm saying.
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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. |
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#28
04-22-2004, 08:46 AM
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Re: training/diet log
You've got a very good point and a smart approach to your diet. Good thinkin' and awesome analysis.
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#29
04-22-2004, 11:25 AM
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Re: training/diet log
<font color="orange">-26</font>
4_22_04 Quads/Hams/Calves <font color="blue">QUADS/HAMS </font> close stance full squats 115x15 , 135x12 , 155x7 wide stance full squats 115x10 , 115x10 <font color="blue">QUADS</font> sissy squats bw x15 , bw x 15 , bw x 15 leg ext. 50x20 , 60x15 , 70x12 <font color="blue">HAMSTRINGS </font> assisted glute-ham raises bw x 10 , bw x 8 , bw x 6 leg curls 50x20 , 60x15 , 50x15 <font color="blue">CALVES </font> 1leg standing calf raises bw x 30 standing calf raises bw x 50 , bw x 100 notes: i'm feeling squats much more evenly thorughout both legs now, i'm trying to keep the weight low just so i can get both legs to work evenly. today was the first time i ever did sissy squats, i guess i was always concerned about how much pressure they would put on my knee but they felt great, i'm thinknng they might be 1 of my new favorite exercises along with the glute-ham raises. haven't had any DOMS from any of my workouts this week but I think i might get some from this workout. __________________________ <font color="green">DIET</font> 40g oats 5p 27c 3f 8oz milk 12p 3c 0f 1scp protien 23p 3c 1.5f 333kcal- 40p 33c 4.5f 2scp pro 46p 0c 0f dex/malto 0p 50c 0f 384kcal- 46p 50c 0f 40g oats 5p 27c 3f 8oz milk 12p 3c 0f 1scp protein 23p 3c 1.5f 333kcal- 40p 33c 4.5f 8oz tilapia 42p 0c 2f 3 slices wheat/fiber 18p 0c 3f 369kcal- 60p 21c 5f 7 egg whites 23p 0c 0f 1/2c cottage cheese 14p 7c 0f 1 slice wheat/fiber 6p 7c 1f 1tbsp flax oil 0p 0c 14f 363kcal- 43p 14c 15f 1scp protein 28p 1.5c 1f 4oz choc milk 6p 1.5c 2.5f 4oz milk 6p 1.5c 0f 10g walnuts 1.5p 1.5c 6.5f 1tbsp flax oil 0p 0c 14f 406kcal 41.5p 6c 24f <font color="blue">Totals: 2187kcal 270.5p 157c 53f 49/29/22 </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. |
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#30
04-24-2004, 08:01 PM
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Re: training/diet log
<font color="orange">-25</font>
4_23_04 <font color="green">DIET</font> 40g oats 5p 27c 3f 8oz milk 12p 3c 0f 1scp protien 23p 3c 1.5f 332kcal- 40p 33c 4.5f 40g steelcut oats 4p 26c 2f 8oz milk 12p 3c 0f protein 23p 3c 1.5f 316kcal- 39p 32c 3.5f 3 eggs 18p 0c 13.5f 3slices wheat/fiber 18p 21c 3f 377kcal- 36p 21c 16.5f protein 23p 3c 1.5f 6oz choc 9p 2.25c 4f 6oz milk 9p 2.25c 0f 1tbsp flax 0p 0c 14f 365kcal- 41p 7.5c 19f <font color="blue">Totals: 1390kcal- 156p 93.5c 43.5f 45/27/28 </font> not a good day dietwise, got stuck somewhere without any food!
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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. |
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