Going to try and list my Diet for a few days. 7:45 1 large whole egg 2 egg whites 3oz Grilled chicken breast 1 cup Yams 1 slice whole wheat toast 10:20 Protein bar (I eat these when I walk to the gym) 12:45 Protein shake w/water (walking home) 1:30 6oz Water packed Tuna 2/3 cup green Peas 1 cup White rice 4:45 2/3 cup peas and corn combo 3oz Chicken breast 1 cup Yams 7:40 3oz Chicken breast Baked Potato 2 cup green beans ½ cup Yams 9:30 Protein shake 2 servings 1 cup Soy milk
< Message edited by Goldenfrog -- 8/22/2005 8:16:39 PM >
Posts: 345
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From: SanLeandro, CA
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Monday
Treadmill 15min
Legs/Calves Leg press 4x6-12 180x12 270x12 360x10 450x6 Partial leg press 2x20 2x450x20 Seated calf raise 3x12 3x45x12 Single Leg extension /Leg curl 4x6-12 35x12/20x12 50x12/20x12 65x12/20x12 80x10/20x12 High leg press 2x20 2x90x20 Single Leg Reverse calf press 2x10 2x90x10 Single Leg Sled calf press 2x10 2x90x10
30min Elliptical machine Man, I really didnt feel like working my legs or anything else today.
Posts: 345
Joined: 4/10/2005
From: SanLeandro, CA
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Wednesday
Walk to the gym
Tris/Shoulders Overhead extensions with rope from low pulley 3x6-12 50x12/70x12/80x7 Overhead extensions with rope high pulley flare out 3x6-12 60x12/70x12/75x10 Pushdowns with rope flare out 2x6-12 75x10/75x8 Pushdowns with rope 3x6-12 80x12/90x12/100x12 Closegrip bench 3x6-12 135x12/185x6/205x3 Reverse wide-grip BB bench 3x6-12 135x12/160x10/185x7 DB rear delt flyes 3x6-12 5x12/10x12/12.5x12 Low pulley rear delt rows 3x6-12 70x12/90x12/110x10 Smith rear delt rows 3x6-12 Bar weight+20x12/+40x12/+50x10 Machine Laterals 30x12/50x12/70x12/90x10 Hammer Military Press 3x6-12 90x12/140x8/160x6
Posts: 345
Joined: 4/10/2005
From: SanLeandro, CA
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Monday Legs Squats 2x135x10 155x6 185x6 225x3 SLDL 135x10 185x6 205x3 225x1 245x4/3 Standing calf raise 180x10 270x8 360x6/6 Leg curls alt leg 20x10 30x6 45x6 50x6 Leg extensions alt leg 2x90x4
Posts: 345
Joined: 4/10/2005
From: SanLeandro, CA
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I started back in the gym on Sunday. I missed my leg day Monday due to pain. My back is feeling better but the true test will be on Friday when I do dead lifts and Saturday when I try to get out of bed.
Sunday (Sept 18) Chest/Shoulders Cable crossover 30x12 40x8 50x6 3x60x6 Hammer incline 200x6 220x6 240x6 Hammer guillotine 2x200x6 180x5 DB Rear delt flyes 10x12 20x8 2x25x6 25x8 Front DB raises 15x12 3x25x6 Hammer military press 90x6 170x6 180x3 185x3
Wednesday (Sept 19) Bi’s/Tri’s
DB triceps extensions 12.5x10 15x12 20x6 30x6 Rope pushdowns 70x10 100x10 120x6 3x150x6 DB Preacher curls 15x10 20x6 25x6 30x6 Close-grip bench 135x6 186x6 225x5 235x3 Cable one arm concentration curls 30x10 50x8 2x70x6 Barbell curls CHEATS 3x95x5
Posts: 345
Joined: 4/10/2005
From: SanLeandro, CA
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Monday Legs Single leg, Leg extensions 35x10 40x10 50x10 3x75x6 Single leg, standing leg curls 20x10 25x10 30x10 2x40x6 Squats 135x20 SLDL 135x20 Single leg, seated calf raises 45x13/12/9
I’m not ready to pile a lot of weight on my back yet. My left knee is also a little sore from where I banged it with the barbell while doing deadlifts.
Posts: 345
Joined: 4/10/2005
From: SanLeandro, CA
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I am unhappy with my bicep and tricep progress, so I will be put all other muscles on maintenance mode while I bring them up to par. I will be working arms 3 days a week until I’m comfortable with there development.
Posts: 345
Joined: 4/10/2005
From: SanLeandro, CA
Status: offline
I’m starting to feel the effects of overtraining i.e. inability to recover, fatigue, getting sick…. I will be decreasing my sets, weights and increasing my reps in the hopes of staying off any ill effects.
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