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10-Feb-04, 09:29 PM
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#31
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Registered User
Join Date: Oct 2003
Age: 30
Posts: 285
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Chest/Tricepts
Flat BB bench : 111 x8, 133 x 8, 133 x 8 , 133 x 8
Incline DB Flyes: 35 x8 , 35 x 8 , 35 x 8 , 35 x 8
Leaning Forward Dips: 4 x 8
Close Grip Bench: 67 x 8 , 89 x 8 , 89 x 8 , 89 x 8
Skull Crushers: 50 x 8 , 50 x 8 , 50 x 8, 50
Dips: 3x8
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11-Feb-04, 08:40 PM
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#32
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Registered User
Join Date: Oct 2003
Age: 30
Posts: 285
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HIIT: 20 minutes then 10 minute cooldown walk
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12-Feb-04, 08:38 PM
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#33
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Registered User
Join Date: Oct 2003
Age: 30
Posts: 285
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Back/Biceps
Deadlifts : 100 x 6, 100 x 6, 100 x 6
Wide Grip Chins: 3 x 8
Close grip chins: 3 x 8
DB rows: 45 x 8 , 45 x 8 , 45 x 8
BB bicep curls: 40 x 6 , 40 x 6 , 40 x 6
DB Hammer Curl 30 x 8 , 20 x 8 , 10 x 8 , 10 x 8 cramps in my arms tonite must be the chinups |
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14-Feb-04, 11:05 AM
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#34
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Registered User
Join Date: Oct 2003
Age: 30
Posts: 285
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yesterday
Shoulders/Traps
DB shoulder press : 40 x 8, 40 x 8, 45 x 8
DB Side Laterals: 35 x 8, 35 x 8, 35 x 8
Bent over laterals: 10 x 8, 10 x 8 , 10 x 8
BB Shrugs: 150 x 8 , 150 x 8 , 150 x 8
DB Shrugs: 60 x 6 , 60 x 6 , 60 x 6 |
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14-Feb-04, 11:06 AM
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#35
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Registered User
Join Date: Oct 2003
Age: 30
Posts: 285
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This morning:
20 Minutes HIIT treadmill on empty stomache
10 Minute cooldown jog treadmill
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16-Feb-04, 01:30 PM
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#36
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Registered User
Join Date: Oct 2003
Age: 30
Posts: 285
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Last Night:
20 minutes hit
10 minute cooldown job
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16-Feb-04, 09:40 PM
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#37
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Registered User
Join Date: Oct 2003
Age: 30
Posts: 285
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Today:
Squats: 111 x 8 ,155 x 8, 155 x 8, 155 x 8
Leg Press: 300 x 8 , 300 x 8, 300 x 8, 320 x 8
Leg Curl: 50 x8 , 60 x 8, 70 x 8
Leg Extension: 140 x8 , 140 x8 , 140 x 8
Calve Raises: 380 x 8 ,380 x 8, 380 x 8
Hanging Leg Raises 3x15
Weighted Crunches 3x15 |
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17-Feb-04, 08:22 PM
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#38
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Registered User
Join Date: Oct 2003
Age: 30
Posts: 285
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Chest/Tricepts
Flat BB bench : 111 x8, 133 x 8, 133 x 8 , 133 x 8
Incline DB Flyes: 35 x8 , 40 x 8 , 40 x 8 , 40 x 8
Leaning Forward Dips: 4 x 8
Close Grip Bench: 67 x 8 , 89 x 8 , 89 x 8 , 89 x 8
Skull Crushers: 50 x 8 , 50 x 8 , 50 x 8, 50
Dips: 3x8
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18-Feb-04, 01:31 PM
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#39
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Registered User
Join Date: Oct 2003
Age: 30
Posts: 285
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HIIT: 20 minutes then 10 minute cooldown walk
Bodyfat is now at 13%. I have greatly increased the intensity of my HIIT sessions here lately and seems to be paying off. Experimenting with my diet right now to , took out the simple carbs PWO and added some Complex Carbs and I added some additional EFA's.
Diet: Non workout day
Meal 1
Egg Beaters 018p 003c 000f
Whole Egg 006p 001c 006f
Oats 3/4 Cu 008p 041c 005f
Multivitamin
Meal 2
Turkey Sli: 020p 000c 002f
Whole W Bread: 004p 010c 001f
Almonds 004p 007f 003c
Meal 3
Chick B 3oz 029p 000c 003f
Sweet Pot 5oz 002p 035c 000f
Brocoli 1 cu 005p 009c 005f
Fish Oil Caps 4 000p 000c 004f
Meal 4
FF mayo 1tbs 000p 003c 000f
Can of tuna 033p 000c 001f
Whole W Bread 2 008p 020c 002f
Flax Oil 1/2 tbs 000p 000c 007f
Meal 5
Chicken B 3 oz 029p 000c 003f
Whole W pasta 009p 034c 001f
Meal 6
Cot Chees 2% 012p 006c 003f
Nat PB 2tbs 008p 006c 016f
Total : 1,991 Calories 194p 170c 065f
**Weight lifting days I add 30g Scu Optinum whey, 5g glut, 5g creatine, and 1/2 cu oats
**Cardio days I don't add anything |
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18-Feb-04, 01:35 PM
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#40
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Registered User
Join Date: Jul 2003
Age: 25
Posts: 641
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Damn diet is looking really good. I dont know how anyone can stand such a strict diet like that, maybe I dont have any will power but I would go completely crazy! |
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18-Feb-04, 01:41 PM
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#41
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Registered User
Join Date: Oct 2003
Age: 30
Posts: 285
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Quote:
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Originally Posted by MonStar
Damn diet is looking really good. I dont know how anyone can stand such a strict diet like that, maybe I dont have any will power but I would go completely crazy!
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Thanks. I am constantly changing it up. I have had better results of late increasing the amount of fat I take in (good fats that is). I do allow myself to have a cheat meal once a week, be it a slice of cake, or just eating more good food than usual to give my metabolism a bump. |
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18-Feb-04, 01:43 PM
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#42
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Registered User
Join Date: Feb 2004
Age: 23
Posts: 622
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Hey Ace! everythings looking great in here! diets looks right on! congrads on hitting 13%! doing great! how do you like the HIIT? I love it as a form of cardio. especially the shorter sessions. see way more results with intervals anyways!  |
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18-Feb-04, 01:48 PM
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#43
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Registered User
Join Date: Oct 2003
Age: 30
Posts: 285
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Quote:
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Originally Posted by atherjen
Hey Ace! everythings looking great in here! diets looks right on! congrads on hitting 13%! doing great! how do you like the HIIT? I love it as a form of cardio. especially the shorter sessions. see way more results with intervals anyways! |
HIIT is great, although taxing on the energy levels at times. I try to rotate regular cardio in to give my body a break at times. |
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19-Feb-04, 08:52 PM
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#44
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Registered User
Join Date: Oct 2003
Age: 30
Posts: 285
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Back/Biceps
Deadlifts : 100 x 6, 140 x 6, 140 x 6 (new weight)
Wide Grip Chins: 3 x 8
Close grip chins: 3 x 8
DB rows: 45 x 8 , 45 x 8 , 45 x 8
BB bicep curls: 40 x 6 , 40 x 6 , 40 x 6
DB Hammer Curl 30 x 8 , 30 x 8 , 30 x 8 , 30 x 8
Diet:
Total: 2,301 224p 206c 072f
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21-Feb-04, 09:58 AM
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#45
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Registered User
Join Date: Oct 2003
Age: 30
Posts: 285
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Shoulders/Traps
DB shoulder press : 40 x 8, 40 x 8, 45 x 8
DB Side Laterals: 35 x 8, 35 x 8, 35 x 8
Bent over laterals: 10 x 8, 10 x 8 , 10 x 8
BB Shrugs: 150 x 8 , 150 x 8 , 150 x 8
DB Shrugs: 60 x 6 , 60 x 6 , 70 x 6 (new weight)
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Tags
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