Post by mrbeefy on Nov 8, 2010 8:12:26 GMT -5
November 8, 2010
Will start training for NABBA Canton may 7th, 2011.
Hired new trainer, Chuck Lyons.
November 8, 2011
Nutrition
Meal #1 6oz chicken, ½ c uncooked oatmeal, 12 almonds, ¼ c raisins
Meal # 2 6 ozs beef (ground 97/3 or steak), 1 c broccoli, 2 fruits
Meal # 3 6-8 oz chicken, spinach salad, 2 fruits
Meal #4 8 oz fish, 6 oz sweet potato, 1 mango
Meal #5 Protein Bar
TRAINING
Meal #6 8 egg whites, 1 cup white rice, 1 cup hemp/MC oil, 3 cups iced tea
Meal #7 Family Dinner (no dessert)
Meal # 8 Casein Shake w/ 1 tbsp hemp/MC oil
November 8, 2010 Training (NEXT 10 DAYS ONLY)
Day 1 BACK
Wide Grip Lat Pull Down
Wide Press Down, Stiff Arm
Close Grip Cable Row
Rope Row Cable
Day 2 Chest Only
Low Incline Barbell
High Degree DB
Dips 100 Reps
Day 3 Bicep-Arm
Concentration Hammer Curl
Spider Curls
Reverse grip Curls
Tricep
Single Arm Incline Skull Crusher
Overhead Rope Extension
Close Grip Press – High Rep
Triangle Press Downs
Day 4 Quads
Back Squats 4 sets 12-15 reps
Front Squats 2 sets @ 25
Leg Press 4 sets 10 reps
Hack Squat 3 sets 12
Leg Extensions 6 sets 15
Day 5 Back Day 2 (Don’t add anything to this day)
Hammer Strength High Row
Supine Cable Row
Pull Ups 8 sets 10
Day 6 Shoulders ONLY
Standing Shoulder Press Barbell
Front Raises Barbell
Reverse Hammer Strength (Sit Backwards)
Day 7 Hamstring Glutes (High Rep)
Standing Curls
Walking Lungs
Step – Ups (20-25 lbs)
Single Leg Press
ABS 4 days per week
Ab Straps
Swiss-Ball 125 reps
Remember to train ENTIRE body…not parts
Will start training for NABBA Canton may 7th, 2011.
Hired new trainer, Chuck Lyons.
November 8, 2011
Nutrition
Meal #1 6oz chicken, ½ c uncooked oatmeal, 12 almonds, ¼ c raisins
Meal # 2 6 ozs beef (ground 97/3 or steak), 1 c broccoli, 2 fruits
Meal # 3 6-8 oz chicken, spinach salad, 2 fruits
Meal #4 8 oz fish, 6 oz sweet potato, 1 mango
Meal #5 Protein Bar
TRAINING
Meal #6 8 egg whites, 1 cup white rice, 1 cup hemp/MC oil, 3 cups iced tea
Meal #7 Family Dinner (no dessert)
Meal # 8 Casein Shake w/ 1 tbsp hemp/MC oil
November 8, 2010 Training (NEXT 10 DAYS ONLY)
Day 1 BACK
Wide Grip Lat Pull Down
Wide Press Down, Stiff Arm
Close Grip Cable Row
Rope Row Cable
Day 2 Chest Only
Low Incline Barbell
High Degree DB
Dips 100 Reps
Day 3 Bicep-Arm
Concentration Hammer Curl
Spider Curls
Reverse grip Curls
Tricep
Single Arm Incline Skull Crusher
Overhead Rope Extension
Close Grip Press – High Rep
Triangle Press Downs
Day 4 Quads
Back Squats 4 sets 12-15 reps
Front Squats 2 sets @ 25
Leg Press 4 sets 10 reps
Hack Squat 3 sets 12
Leg Extensions 6 sets 15
Day 5 Back Day 2 (Don’t add anything to this day)
Hammer Strength High Row
Supine Cable Row
Pull Ups 8 sets 10
Day 6 Shoulders ONLY
Standing Shoulder Press Barbell
Front Raises Barbell
Reverse Hammer Strength (Sit Backwards)
Day 7 Hamstring Glutes (High Rep)
Standing Curls
Walking Lungs
Step – Ups (20-25 lbs)
Single Leg Press
ABS 4 days per week
Ab Straps
Swiss-Ball 125 reps
Remember to train ENTIRE body…not parts
