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RE: Mike's Journal - 3/19/2005 5:10:41 AM

Bigmike77

Posts: 621
Joined: 1/27/2005
Status: offline

FIRST DAY, THIRD WEEK

Today is a leg day, i woke up very early at 5;30 to go to the gym at 6 cause im a busy man today. Anyway i got home from the gym at about 7:04am, and here i am now.

LEGS:

SQUAT:
135 pounds- warmup-13 reps
225- 2 sets of 7 reps
275-1 set of 6 reps
305:3 sets of 4-5

LEG PRESS:
400 pounds-1 set of 8
520: 2 sets of 6
580-2 sets of 4
650- 1 set of 3-4

CALF RAISES:
220- 1 set of 6
250- 2 sets of 5
285- 1 set of 3-4
300- 1 set of 3

DIET TODAY:

Breakfast:1 cup of oatmeal, and two egg whites on wheat toast. 1 orange.

Midmorning: Protein shake with one pear and 2 bananas.

LUNCH: Turkey sandwich with tablespoon mayo and no salt pretzles.

MID AFTERNOON: Protein shake with an apple and scoop peanut butter.

Dinner: Chicken tossed in a salas, snow peas.

-Mike

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Post #: 21

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RE: Mike's Journal - 3/21/2005 11:50:52 AM

Bigmike77

Posts: 621
Joined: 1/27/2005
Status: offline

SECOND DAY, THIRD WEEK

Off

DIET TODAY:

Breakfast: Cup of oatmeal with two bananas.

Midmorning: Pear and an apple.

Lunch: Large salad and cut up grilled chicken pieces in bbq sauce.

Midafternoon: Protein shake with 9 ice cubes and peanut butter.

Dinner: Turkey burger on wheat bread.
-Mike

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Post #: 22

RE: Mike's Journal - 3/21/2005 11:58:47 AM

Bigmike77

Posts: 621
Joined: 1/27/2005
Status: offline

THIRD DAY, THIRD WEEK:

ARMS TODAY

Bicep curl:

25's- 2 sets of 8
30's- 1 set of 6
40's-2 sets of 4

Tricep pulldown:-straight bar
65- 2 set of 8
80- 2 sets of 5
85- 1 set of 6
CURVED BAR:
70-3 set of 5
85- 2 sets of 4-5

Tricep Bench:
145- 2 sets of 6
155- 3 sets of 3-4

30 minutes treamill
no abs

DIET:

BREAKFAST: 3 egg whites on whole grain bread.
MIDMORNING: Protein shake with an apple and 5 ice cubes.
LUNCH: Turkey with mayo on a wheat pita.
MIDAFTERNOON: Protein shake with 8 ice cubes and peanut butter.
DINNER: Tuna on wheat pita bread.
-Mike

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Post #: 23

RE: Mike's Journal - 3/22/2005 2:26:19 PM

Bigmike77

Posts: 621
Joined: 1/27/2005
Status: offline

FOURTH DAY, THIRD WEEK:

chest workout

Bench:
155: 1 set of 20 reps
175: 1 set of 10 reps
190: 1 set of 6 reps
210: 1 ste of 6 reps
225: 2 sets of 5
245: 1 set of 3
255: 2 sets of 2

Chest press- free weight
60- 2 sets of 6
70- 3 sets of 5

[b]Incline press free weights:

45- 2 sets of 7
60- 2 sets of 4
75- 1 set of 4

Flys- cables

75- 2 sets of 6
90- 3 sets of 4

DIET:

Breakfast: 4 egg whites, and one whole wheat roll.

Midmorning: Protein shake with water.

Lunch: Tuna sandwich on whole grain roll and small salad.

Midafternoon: Protein shake with 7 ice cubes and an apple.

Dinner: Turkey burger and small salad and cup of rice pilaf.

-Mike

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Post #: 24

RE: Mike's Journal - 3/23/2005 3:13:28 PM

Bigmike77

Posts: 621
Joined: 1/27/2005
Status: offline

]FIFTH DAY, THIRD WEEK

LEG WORKOUT

SQUATS:
215: 1 set of 12
225: 2 sets of 8
260: 1 set of 6
280: 1 set of 5
310: 2 sets of 2-3

LEG PRESS:

410: 1 SET OF 8
520; 2 sets of 6
615: 1 set of 7
680: 1 set of 5
725: 1 set of 3

CALF STAIRS:
100: 2 set of 6
115: 2 sets of 4
125:1 set of 3
150:1 set of 2

DIET TODAY:

Breakfast: 4 egg whites, and whole grain toast.

Midmorning: Protein shake with water.

Lunch:Turkey sandwich on wheat roll.

Midafternoon: Protein shake with milk and 8 ice cubes.

Dinner:Grilled chicken with 1 cup rice pilaf.

DESSERT:4 cups of kettle corn.
-Mike

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Post #: 25

RE: Mike's Journal - 3/23/2005 3:14:28 PM

Bigmike77

Posts: 621
Joined: 1/27/2005
Status: offline

Im moving around my workout.

MONDAY:CHEST

TUESDAY: LEGS

WEDNESDAY: BACK

THURSDAY: SHOULDER

FRIDAY: OFF

SATURDAY: ARMS

SUNDAY: OFF
-Mike

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Post #: 26