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  #21  
Old 04-20-2004, 11:43 AM
andrew3000 andrew3000 is offline
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Default 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>
__________________
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.
  #22  
Old 04-21-2004, 11:46 AM
andrew3000 andrew3000 is offline
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Default 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&amp;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>
__________________
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.
  #23  
Old 04-21-2004, 04:28 PM
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Fahsy Fahsy is offline
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Default Re: training/diet log

Hey, nice journal. I see in your diet you eat talapia, what exactly is that? I see it's almost 100% protein.
  #24  
Old 04-21-2004, 05:07 PM
andrew3000 andrew3000 is offline
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Default 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.
__________________
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.
  #25  
Old 04-21-2004, 06:51 PM
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Fahsy Fahsy is offline
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Default Re: training/diet log

Excellent, I'll have to check that out.
  #26  
Old 04-22-2004, 05:25 AM
LegendaryWatcher LegendaryWatcher is offline
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Default 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.
  #27  
Old 04-22-2004, 08:13 AM
andrew3000 andrew3000 is offline
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Default 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.
__________________
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.
  #28  
Old 04-22-2004, 08:46 AM
LegendaryWatcher LegendaryWatcher is offline
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Default Re: training/diet log

You've got a very good point and a smart approach to your diet. Good thinkin' and awesome analysis.
  #29  
Old 04-22-2004, 11:25 AM
andrew3000 andrew3000 is offline
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Default 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>
__________________
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.
  #30  
Old 04-24-2004, 08:01 PM
andrew3000 andrew3000 is offline
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Join Date: Dec 2003
Posts: 862
Default 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!
__________________
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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