|
Post by Vikingjoe93 on Feb 2, 2006 12:29:53 GMT -5
I know tim, it's just last night i felt as if my body was starved. I got stuck at the gym until nearly 6:30 when i'm normally at home at 5:00 and have a meal eat by 5:15. After my 6:30 meal i felt as if i hadn't eat at all. Must have been that leg workout. ;D
|
|
|
Post by Vikingjoe93 on Feb 6, 2006 19:54:02 GMT -5
4:00 am 3 oatmeal pancakes
6:30 4oz chicken breast 1 cup of sweet potatoes 1 cup of broccoli
9:00 can of tuna
12:00 4oz chicken breast 1 cup of brown rice 1 cup of broccoli
3:00 40 grams of whey protein banana
chest workout
flat bench dumb bell presses 15x45 12x55 10x65 8x75 6x80
incline dumb bell presses 10x50 8x60 8x65 6x70
incline dunbell flyes 12x20 10x35 8x45
crunches 4 sets of 15
leg raises 3 sets of 12
5:30 4oz chicken breast 1 cup of broccoli 1 cup of sweet potatoes
7:30 6 egg whites, 2 yolks 40 grams of whey protein
9:00 bed time
|
|
|
Post by Vikingjoe93 on Feb 9, 2006 12:38:36 GMT -5
2-7-2006 tuesday
3:30 3 oatmeal pancakes
6:30 4oz chicken breast 1 cup redpotatoes and broccoli
9:00 can of tuna banana
12:00 4oz chicken breast 1cup of sweet poataoes and broccoli
2:45 40 grams of whey protein banana
3:30 workout lat pulldowns 10x85 8x100 6x110 6x120
machine rows 10x90 8x100 8x110 6x120
hammer str. pulldowns 10x65 8x75 8x75 6x80
close grip cable rows ( i did these first due to the lat machine being used) 15x55 12x80 10x120 8x140 8x160
hyperextensions 12x bodyweight 12x25 """"" 12x25 12x25
back machine 12x230 12x250 10x290 10x290
dumb bell shrugs 12x50 12x55 10x60 8x55
smith machine shrugs 12x bar + 70 12x bar+ 90 8x bar +120
30 minutes of cardio
5:30 3.5 oz chicken breast 20 grams of whey protein 1 cup of sweet potatoes and broccoli
8:00 6 egg whites and 2 yolks
|
|
|
Post by Vikingjoe93 on Feb 9, 2006 12:46:10 GMT -5
2-8-2006 wednesday
3:30 3 oatmeal pancakes with 1 tbsp natural peanut butter
6:30 3.5 oz chicken breast 1 cup of broccoli and red potatoes
9:00 can of tuna banana
12:00 3.5 oz of chicken breast 1 cup of sweet potatoes and broccoli
3:00 40 grams of whey protein banana
3:30 leg workout
leg extensions 15x50 12x80 10x120 8x130 8x140
leg press 10 x 10 plates 8x12 plates 8x14 plates
hack squat 10x270 8x320 8x380
smith machine squats 15x95 12x135 10x185 first time duing this exercise
standing calf raises 12x50 12x55 12x60 12x60
seated calf raises
15x50 12x60 10x70 8x80
5:00 20 grams of whey protein 3.5 oz of chicken breast 1 cup od sweet potatoes half a cup of broccoli
7:30 1 kashi cereal bar
|
|
|
Post by Vikingjoe93 on Feb 10, 2006 9:30:35 GMT -5
2-09-2006 thursday
4:00 3 oatmeal pancakes
6:30 20 grams of whey protein in water 1 cup of sweet potatoes
9:00 3.5 oz chicken breast 1 cup of red potatoes
12:00 3.5 oz of chicken breast 1 cup of sweet potatoes
3:00 40 grams of whey protein banana
triceps/biceps/abs
rope pushdowns 15x30 12x35 10x40 8x45 6x50
hammer str machine extensions 12x40 10x50 8x60 6x65
overhead dumb bell extensions 10x60 8x65 6x70 8x70
dumb bell curls(standing) 12x15 10x20 8x25 8x30 6x35
hammer str machine curls 12x30 10x35 8x40 6x45
did 4 sets of 12 crunches on decline bench also did 4 sets of leg raises to failure
5:00 4.5 oz chicken breast 1 cup of red potatoes 1 cup of broccoli
6:30 kashi bar 2oz almonds
|
|
|
Post by Vikingjoe93 on Feb 13, 2006 17:18:26 GMT -5
2-13-2006 monday
4:00 3 oatmeal pancakes
6:30 can of tuna
9:00 5oz chicken breast half a cup of red potatoes half a cup of broccoli
12:00 5oz chicken breast half cup of red potatoes half cup of broccoli
2:30 20 grams of whey protein in water
25 minutes on ellip. glider
chest workout
flat bench dumbell presses 15x50 12x65 10x70 8x75 5x80
incline dumb bell presses 10x60 8x65 8x70 6x70
incline smith bench presses 8xbar +90lbs 8x140 +bar 6x120+bar
flat bench flyes 12x25 10x30 8x35 6x40
started my cardio at about 10 till 3o'clock and was out of the gym by 5 minutes after 4 o'clock
4:30 20 grams of whey in water 4oz chicken breast half a cup of sweet potatoes 1 cup of broccoli
7:30 6 egg whites and 2 yolks
total for today are 1877 calories, 37 fat, 111 carbs, 251 protein this is using fit day
|
|
|
Post by TNA on Feb 13, 2006 17:25:00 GMT -5
Looking great Joe! One question though, why are you doing your cardio before your workout?
|
|
|
Post by Vikingjoe93 on Feb 14, 2006 9:20:34 GMT -5
Ok here is the reason why i am doing my cardio before lifting weights( it get confusing)
I workout with my boss who gets off at 3:00pm, the day care at the gym doesn't open until 4:oopm.
My wife brings the kids to the gym at 4:00 to workout. My son all of the sudden decided he won't stay in day care(gotta love those 2).
So i try to be done with my workout at 4 or near that time so i can get the kids. So i have been leaving work at about 2:30 to do my cardio.
I am hoping my son will get out of this phase soon so i can get back to doing things the way they should be done.
|
|
|
Post by TNA on Feb 14, 2006 9:48:10 GMT -5
Makes sense to me mate! #bbeersmiley9gy#
|
|
|
Post by Vikingjoe93 on Feb 14, 2006 20:26:09 GMT -5
2-14-06 tuesday back/traps/lower back
4:00 am 3 oatmeal pancakes
6:30 4oz chicken breast half cup of sweet potatoes and broccoli
9:00 can of tuna with mustard
12:00 4oz chicken breast half cup of red potatoes 1 cup of broccoli
2:30 20 grams of whey protein in water
3:00 20 minutes on ell. glider and then 10 minutes walking on treadmill
3:45 lat pulldowns 15x55 12x65 10x95 8x120 6x150
close grip cable rows 10x90 8x105 8x145 6x165
hammer str pulldown machine 10x80 8x90 8x100 6x110
smith machine bentover rows 10x 90+bar 8x110+bar 8x90+bar 6x110+bar
lower back machine 12x110 12x130 12x150 12x190 12x250 15x290
smith machine barbell shrugs 12x50+bar 12x90+bar 8x140+bar 6x190+bar
traps and lower back workout was cut short due to new lights being hung in gym. I guess someone must have complained about the regular lights so some constr. men were hanging some floresuent lights up.
5:00 20 grams of whey in water 4oz chicken breast 1 cup of sweet potatoes 1 cup of broccoli
8:00 2 egg yolks and 8 egg whites
i also take a multivitamin pill plus an extra vitamin c and e during the day.
|
|
|
Post by Vikingjoe93 on Feb 15, 2006 19:41:42 GMT -5
2-15-2006 wednesday
3:30 3oatmeal pancakes
6:30 4oz chicken breast half cup of red potatoes 1 cup of broccoli
9:00 bag of tuna(starkist smoked)
12:00 3.5 oz chicken breast half cup of sweet potatoes 1 cup of broccoli
2:30 20 grams of whey protein ijn water
3:30 leg workout after 10 minutes warming up on st. bike
leg extensions 15x65 15x75 12x90 10x150 8x160 8x165
leg press 10x540 8x630 8x720 6x770
hack squat 10x230 8x270 8x360 5x450
smith machine squats (weight does not include bar) 10 x90 8x140 8x180 6x180
standing calf raises 20x35 15x45 12x50 12x55 12x60 12x65
leg press calf raises 12x270 12x320 10x320 8x320
5:00 4oz chicken breast 1 cup of sweet potatoes 1 cup of broccoli 20 grams of whey protein
8:00 2 whole eggs and 6 egg whites
|
|
|
Post by Tim Wescott on Feb 16, 2006 10:35:57 GMT -5
Diet looks great Joe !! ![;)](//storage.proboards.com/forum/images/smiley/wink.png) Keep it up bud!
|
|
|
Post by Intensity on Feb 22, 2006 14:48:33 GMT -5
What is going on Joe? Is dieting easy? What happen with your bodyweight? Feel strong in the gym?
|
|
|
Post by Vikingjoe93 on Feb 28, 2006 9:39:26 GMT -5
Well i'm back after a busy couple of weeks, i haven't been able to get on the computer much the last couple of weeks
2-27-06
5:00 4 oatmeal pancakes
9:00 1 and half cup of homemade chili that has hamburger and chili beans
12:00 starkist bag of tuna half a cup of sweet potatoes
2:30 20 grams of whey protien in water i scoop of gnc creadrive
5:00 4oz chicken half cup of sweet potatoes 1 cup of broccoli
7:30 8 egg whites 2 yolks 2 slices 100 percent whole wheat bread
|
|
|
Post by Vikingjoe93 on Feb 28, 2006 9:42:43 GMT -5
2-27-06
flat bench dumb bell presses 15x60 12x65 10x70 8x75 6x80
incline dumb bell presses 10x60 8x65 8x70 6x75
smith machine incline presses 10x110 +bar 8x140 +bar 6x140+bar 10x90+bar
flat bench dumbell flyes 12x35 10x40 8x40 6x40
4 sets of decline crunches for 12 reps 4 sets of leg raises for 12 reps
|
|
|
Post by RUBICON19 on Feb 28, 2006 11:47:03 GMT -5
Thanks for the encourgement guys, one of these days maybe i'll post pictures of my progress. ;D Did I just read what I think I read? ![???](//storage.proboards.com/forum/images/smiley/huh.png) ? MO! LUX! Did you see it? ![???](//storage.proboards.com/forum/images/smiley/huh.png) ??
|
|
|
Post by Intensity on Feb 28, 2006 12:30:43 GMT -5
Thanks for the encourgement guys, one of these days maybe i'll post pictures of my progress. ;D Did I just read what I think I read? ![???](//storage.proboards.com/forum/images/smiley/huh.png) ? MO! LUX! Did you see it? ![???](//storage.proboards.com/forum/images/smiley/huh.png) ?? You'll have to back up your words Joe ;D We are Pics-addicted ;D Here it comes........ PICS! PICS! PICS!! Keep going Joe!
|
|
|
Post by Vikingjoe93 on Feb 28, 2006 12:36:29 GMT -5
I'm still to fat for pictures, plus i couldn't pose to save my ass ;D
|
|
|
Post by Lux on Feb 28, 2006 17:37:41 GMT -5
I would suggest learning to pose ASAP Joe, everybody bows down to the pressure of PICS!!!, PICS!!!, PICS!!! eventually ;D
|
|
|
Post by TNA on Feb 28, 2006 18:01:39 GMT -5
PICS! PICS! PICS!!
I couldn't resist!
|
|