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Originally Posted by
animal87
I'm gonna have to start weighing out my food like that when I start cutting again.
heck yea, it doesnt really matter when your gaining, but i learned precision is key with cutting.
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Originally Posted by
sensitivenips
monday: shoulders & tris
seated shoulder press & smith close grip bench:
95 x 12 & 135 x 12, 115 x 10 & 155 x 10, 135 x 8 & 155 x 10, 145 x 5 & 155 x 10
seated side laterals & lying down db tri ext:
15 x 12 & 15 x 15, 25 x 12 & 25 x 12, 25 x 12 & 25 x 12, 25 x 12 & 25 x 12
seated rear laterals & rope push downs:
3 sets: [25 x 12 & 32.5 x 12], 1 set: [25 x 12 & 42.5 x 12]
cardio: 30 min @ average heart rate of 140
gym time: 1 hr 20 min
evening cardio: HIT 25 min
meals:
1: 6 eggs mix pico de gallo, 9 oz brown rice, medium granny smith apple
2: 16 oz non fat greek yogurt extremely low sugar content, 2 table spoons peanut butter
3: 50 grams protein & 4 oz oatmeal shake
4: 9 oz canned tuna in oil & 9 oz brown rice
5: 8 oz chicken, 9 oz brown rice, pico de gallo, 2.5 tables spoons almond butter
6: 5 eggs mix pico de gallo
Nice intense work out bro! Nutrition looks good too
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Post Thanks / Like - 1 Thanks, 1 Likes, 0 Dislikes
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tuesday: legs
vertical hack squats & deads:
270 x 12 & 135 x 12, 360 x 10 & 185 x 10, 450 x 8 & 225 x 8, 450 x 8 & 225 x 7.
lying leg curlz & walking db lunges:
50 x 12 & 45 x 10, 60 x 12 & 45 x 10, 70 x 12 & 45 x 10, 70 x 12 & 45 x 10
note: ran out of time today but this superset was definitely a ball buster.
cardio: 30 min
gym time: 1 hr 15 min
meals:
1: 6 eggs mix pico de gallo, 9 oz brown rice
2: 16 oz non fat greek yogurt extremely low sugar content, 2 table spoons peanut butter
3: 50 grams protein & 4 oz oatmeal shake
4: 16 oz cottage cheese, 1 table spoon of peanut butter & 1 table spoon of cashew butter (this stuff rocks)
5: 8 oz chicken, pico de gallo, spinach, 2 tables spoons almond butter
6: 5 eggs mix pico de gallo
evening cardio: 25 min HIIT
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wed: back & bis
high cable rows & plate loaded preachur curlz:
70 x 12 & 70 x 12, 90 x 12 & 80 x 10, 100 x 9 & 90 x 8, 110 x 8 & 100 x 6.
incline angled grip rows & ez curlz:
70 x 12 & 75 x 12, 90 x 10 & 75 x 10, 115 x 7 & 75 x 10, 115 x 8 & 75 x 9.
palms in lat pull downs & standing db alternating curlz:
160 x 12 & 50 x 6, 180 x 10 & 50 x 4, 180 x 10 & 40 x 8, 180 x 11 & 40 x 8.
cardio: none
gym time: 50 min
meals:
1: (time: 9:00am - 9:25am) 6 eggs mix pico de gallo [sip on coffee till about 11:00am, then start drinking water]
2: (time: 12:00pm) 16 oz non fat greek yogurt extremely low sugar content, 2 table spoons peanut butter shake
workout (time: 1:00pm - 1:50pm)
3: (time: 2:15pm) 50 grams protein
4: (time: 4:00pm) 16 oz cottage cheese, 2.5 table spoon of peanut butter
5: (time: 6:50pm - 7:15pm) 8 oz chicken, pico de gallo, spinach, 1 tables spoons almond butter & 1 table spoon peanut butter
6: (time: 9:30pm) 6 eggs mix pico de gallo
bed: (11:30pm) [daily water consumption: roughly 3/4 gallon]
evening cardio: 25 min HIIT
weight: 214 lbs
note: no supplements other than protein powder, may start taking a probiotic and fish oil at night.
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thursday: chest & tri
db incline & push downs:
70 x 12 & 57.5 x 12, 85 x 10 & 72.5 x 10, 95 x 6 & 82.5 x 8, 95 x 5 & 82.5 x 8.
palms in plate loaded incline press & incline cable skulls:
70 x 12 & 60 x 12, 80 x 10 & 80 x 10, 80 x 10 & 80 x 9, 80 x 9 & 80 x 8.
standing high to low cable cross & rope push downs (emphasis on pushing outward):
50 x 12 & 37.5 x 12, 60 x 12 & 42.5 x 12, 70 x 12 & 52.5 x 10, 80 x 10 & 52.5 x 8
cardio: 30 min
gym time: 1 hr 20 min
meals:
1: (time: 8:50am - 9:20am) 6 eggs mix pico de gallo, 9 oz brown rice [sip on cup coffee till roughly 10:50am, water intake begins]
2: (time: 12:00pm) 16 oz non fat greek yogurt extremely low sugar content, 2 table spoons peanut butter shake
3: (time: 3:00pm) 50 grams protein [forgot oatmeal]
4: (time: 4:00pm - 4:40pm) 16 oz cottage cheese & 9 oz brown rice
(time: 6:00pm) 4 oz oatmeal shake post hiit evening cardio
5: (time: 8:30pm - 8:50pm) 4 oz chicken 4 oz pork chop, 9 oz brown rice, & guacamole
6: (time: 11:00pm) 5 eggs mix pico de gallo
supplements: roughly 25mg cialis (time: 5:00pm)
evening cardio: 25 min hiit (time: 5:30pm - 5:55pm)
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Great log brother! Keep it up.
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Post Thanks / Like - 1 Thanks, 0 Likes, 0 Dislikes
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friday: shoulders & traps
seated db side laterals & palms in shrugs:
15 x 12 & 140 x 12, 25 x 12 & 180 x 12, 25 x 12 & 180 x 12, 25 x 12 & 180 x 12.
seated db rear laterals & standing behind smith shrug:
25 x 12 & 135 x 12, 25 x 12 & 185 x 12, 25 x 12 & 185 x 12, 25 x 12 & 185 x 12.
standing military press & plate forward laterals:
95 x 12 & 25 x 12, 115 x 10 & 35 x 10, 135 x 5 & 35 x 10, 115 x 9 & 35 x 9.
cardio: 30 min
gym time: 1 hr 15 min
evening cardio: 25 min HIIT
meals:
1: (time: 8:30am - 9:00am) 6 eggs mix pico de gallo, 9 oz brown rice [water intake begins around 9:30am & coffee & 25mg cialis @ 11:00am]
2: (time: 12:00pm) 16 oz non fat greek yogurt extremely low sugar content, 2 table spoons peanut butter shake
(time: 1:00pm - 2:15pm) workout
3: (time: 3:00pm) 50 grams protein [post workout]
4: (time: 4:00pm - 4:30pm) 9 oz canned tuna & 9 oz brown rice
5: (time: 8:30pm - 8:50pm) 8 oz chicken & guacamole
6: (time: 11:00pm) 5 eggs mix pico de gallo
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saturday: off:
meals:
1: (time: 11:00am - 11:15am) 6 eggs mix pico de gallo [coffee @ 10:00am]
2: (time: 1:00pm) 16 oz non fat greek yogurt extremely low sugar content, 2 table spoons peanut butter shake
3: (time: 3:00pm - 3:15pm) 16 oz cottage cheese 2 table spoons almond butter
4: (time: 6:30pm - 7:00pm) 8 oz chicken & guacamole
5: (time: 11:00pm) 5 eggs mix pico de gallo
sunday: off
meals:
1: (time: 10:45am - 11:15am) 6 eggs mix pico de gallo, 8 oz oatmeal
2: (time: 1:00pm) 16 oz non fat greek yogurt extremely low sugar content, 4 oz brown rice shake
3: (time: 4:30pm) 50 grams protein
4: (time: 7:00pm - 7:30pm) 8 oz chicken, 9 oz brown rice, & guacamole
5: (time: 9:00pm - 9:30pm) 16 oz cottage cheese & 9 oz brown rice
6: (time: 11:00pm) 5 eggs mix pico de gallo
supplements: 2g fish oil & probiotic before bed.
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monday: shoulders & tris
seated side laterals & seated underhand grip forward laterals & v-bar cable downs:
15 x 12 & 15 x 12 & 57.5 x 12, 20 x 12 & 20 x 10 & 72.5 x 12, 25 x 12 & 15 x 12 & 82.5 x 10, 25 x 12 & 15 x 10 & 82.5 x 9.
arnolds & overhead rope tri ext:
35 x 12 & 42.5 x 12, 40 x 12 & 52.5 x 12, 45 x 10 & 52.5 x 11, 50 x 9 & 52.5 x 9.
seated rear cable laterals (2-second hold) & cable weighted dips:
130 x 12 & 210 x 12, 145 x 12 & 210 x 12, 160 x 10 & 240 x 12, 160 x 10 & 240 x 12.
cardio: 25 min @ average heart rate of 134
gym time: 1 hr 15 min
evening cardio: 25 min HIIT
meals:
1: (time: 9:15am - 9:50am) 6 eggs mix pico de gallo, 9 oz brown rice [water intake begins around 9:30am w/ cup of coffee]
2: (time: 12:30pm) 16 oz non fat greek yogurt extremely low sugar content, 2 table spoons peanut butter shake
(time: 1:15pm - 2:30pm) workout
3: (time: 3:00pm) 50 grams protein [post workout]
4: (time: 4:00pm - 4:30pm) 9 oz canned tuna & 4 oz oatmeal shake
(time: 5:15pm - 5:40pm HIIT cardio)
5: (time: 7:00pm - 7:45pm) 8 oz chicken & guacamole
6: (time: 10:00pm - 10:15pm) 5 eggs mix pico de gallo
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tuesday: quads
stair stepper: 10 min
leg ext: 35 x 60, 50 x 60, 65 x 60, 95 x 20, & 110 x 20 + 95 x 10 + 80 x 10 + 65 x 10 + 50 x 10 + 35 x 10 + 20 x 10.
leg press: 90 x 20, 180 x 20, 270 x 20, 410 x 15 + 360 x 8 + 320 x 10 + 270 x 8 + 230 x 10 + 180 x 10 + 140 x 10 + 90 x 10.
vertical hack squats:
90 x 20, 180 x 20, 270 x 15, 360 x 10
vertical hack squat hold:
360 @ just above 90 degree bend 30 seconds, 360 @ just above 90 degree bend for 25 seconds.
cardio: none
gym time: 55 min
evening cardio: HIIT 25 min
meals:
1: (time: 8:45am - 9:10am) 6 eggs mix pico de gallo [water intake begins around 9:30am w/ 12 oz of coffee]
2: (time: 12:00pm) 8 oz smoked turkey deli meat, 2 table spoons peanut butter [supplement: 25mg cialis]
(time: 1:15pm - 2:10pm) workout
3: (time: 3:00pm) 50 grams protein [post workout]
4: (time: 4:00pm - 4:30pm) 9 oz canned tuna [4 oz black coffee 4:45pm - 5:15pm]
(time: 5:15pm - 5:40pm HIIT cardio)
5: (time: 6:45pm - 7:15pm) 8 oz chicken & guacamole
6: (time: 10:00pm - 10:15pm) 5 eggs mix pico de gallo
supplements: probiotic & 2g fish oil prior to bed.
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