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Post by Vikingjoe93 on Feb 28, 2006 18:36:19 GMT -5
No way guys not right now ;D Hides head in shame ![:D](//storage.proboards.com/forum/images/smiley/grin.png)
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Post by Vikingjoe93 on Mar 1, 2006 9:24:28 GMT -5
2-28-06 tuesday meals
5:00 4 oatmeal pancakes
9:00 4oz chicken breast half cup of red potatoes 1 cup of broccoli
12:00 4oz chicken breast half cup of red potatoes 1 cup of broccoli
2:30 1 scoop of gnc creadrive 20grams of whey protein(gnc)
5:30 4oz chicken breast 1 cup of sweet potatoes 1 cup of broccoli
8:30 3 oatmeal pancakes
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Post by Vikingjoe93 on Mar 1, 2006 9:29:54 GMT -5
2-28-06 back/lower back/traps workout
Lat pulldowns 15x55 12x85 10x120 8x130 6x140
close grip cable rows 10x85 8x120 8x140 6x160
hammer str pulldown machine 10x55 8x70 8x75 6x85
hyperextensions 15xbodyweight 12xbodyweight 12xbodyweight +25lb plate 10xbodyweight+45lb plate
back machine 12x245 12x265 12x285 12x305
dumbell shrugs 12x40 12x45 10x50 8x55
smith machine barbell shrugs 12x90+bar 10x110+bar 8x130+bar 6x150+bar
i also did 30minutes cardio on rec. bike
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Post by Vikingjoe93 on Mar 2, 2006 12:00:43 GMT -5
3-1-06 wednesday meals
5:00 4 oatmeal pancakes
9:00 4oz chicken breast half cup of red potatoes 1 cup of broccoli
12:00 4oz chicken breast half cup of red potatoes 1 cup of broccoli
2:30 1 scoop of creadrive
4:00 4oz chicken breast 1 cup of red potatoes 1 cup of broccoli
6:30 3 oatmeal pancakes
9:00 2 slices of turkey bacon
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Post by Vikingjoe93 on Mar 2, 2006 12:06:12 GMT -5
3-1-06 wdnesday quads/calves
leg press 25x180 15x270 12x360 10x630 8x720 8x770 i about strained a nut on this set 6x630
hack squat 10x270 8x320 8x360 6x410
smith machine barbell squats 10x140 8x160 6x160 8x140
leg extensions 15x90 12x100 10x110 8x120 8x130
standing calf raises using dumb bells 12x50 12x60 12x65 12x75
leg press calf raises 12x270 12x270 10x270 8x270
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Post by Vikingjoe93 on May 1, 2006 8:30:50 GMT -5
monday 5-1-06
5:00 4 oz chicken breast bbq'ed 1 cup of red potatos
9:00 4 oz chicken breast 1 cup of sweet potatos
12:00 4 oz bbq chicken breast 1 cup brown rice
3:00 3 oatmeal pancakes
5:30 5 oz chicken breast half a cup of red potatos 1 scoop of creadrive creatine (gnc brand of creatine)
8:30 2 whole eggs 1 cup of egg whites
i'll put my 3:30 workout in this evening
4:00 workout
dbell flat bench press
15x40 12x50 10x75 8x85 6x90
dbell incline bench press
10x60 8x70 8x75 6x80
smith machine barbell incline bench press
10x140 8x150 6x160
smith machine shoulder presses
10x110 7x120 6x110
side laterals super s with front raises
10x20 10x20 8x25 8x25 6x25 8x25
ez bar overhead extensions
10x50 8x50 6x50
tricep v bar pressdowns
10x70 8x75 6x80
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Post by Tim Wescott on May 1, 2006 12:49:02 GMT -5
Diet looks awesome Joe........keep it up buddy!! #arockon6ha#
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Post by Vikingjoe93 on May 2, 2006 8:23:55 GMT -5
5-2-06 tuesday
5:00 3 oatmeal pancakes
9:00 can of tuna 2 slices of 100% whole wheat bread
12:00 4oz bbq chicken 1 cup of brown rice
2:00 cardio
3:30
4oz bbq chicken 1 serving of creadrive creatine(gnc brand) half a cup of red potatos
6:00 4oz bbq chicken half cup of red potatos
8:30 2 whole eggs 6 eggwhites
no weights today just cardio
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Post by Vikingjoe93 on May 3, 2006 8:26:50 GMT -5
5-3-06 wednesday
5:00 3 oatmeal pancakes
9:00 can of tuna 2 slices 100% whole wheat bread
12:00 4 oz chicken breast bbq'ed 1 cup of red potatos 1 cup of broccoli
3:00 40 grams of whey protein in water 1 serving of creadrive gnc creatine
3:30 to 5:00 back/biceps/cardio put this in later
5:30 5 oz chicken breast 1 cup of brown rice
8:30 8 egg whites, 2 yolks
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Post by TNA on May 3, 2006 8:47:09 GMT -5
Looking good Joe!!
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Post by Vikingjoe93 on May 3, 2006 11:06:46 GMT -5
Thanks guys i haven't had alot of computer time in the last couple of months, maybe i'll stick with my journal this time ![;)](//storage.proboards.com/forum/images/smiley/wink.png)
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Post by Intensity on May 3, 2006 11:18:44 GMT -5
Great Joe, even if you dont have a lot of time to post, the important thing is that you keep training and dieting hard!
Keep going!!!!
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Post by Vikingjoe93 on May 9, 2006 3:48:47 GMT -5
5-8-06
4:00
40 grams of whey protein banana
6:30 can of tuna 1 multi grain wrap(flat-out brand)
9:00
4oz chicken breast 1 cup of red potatos half cup of broccoli
12:00
4oz chicken breast 1 cup of red potatos half cup of broccoli
3:00
40 grams of whey protein
5:30 after workout
5oz chicken 1 cup of sweet potatos 1 serving of creadrive creatine
9:00
2 whole eggs and 1 cup of egg whites 2 slices 100% whole wheat bread
workout chest/biceps
incline bench press on smith machine
15x 90* 15x110* 10x175 8x185 8x195 6x205
flat bench dumb bell presses 10x60 8x65 8x70 6x75
decline bench flyes
15x30 12x35 12x40
biceps
ez-bar curls
15x20* 12x30* 10x40 8x50 8x50 6x55
dumb bell curls(standing)
10x25 8x30 8x35 6x35
hammer curls
12x10 12x15 12x20 did these as straight sets without rest
25 minutes of cardio on treadmill went about 1.75 miles varying my speeds from walking to jogging
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Post by TNA on May 9, 2006 16:53:33 GMT -5
Looking good Joe! Solid diet and great lifts!!
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Post by Vikingjoe93 on May 10, 2006 3:58:42 GMT -5
5-9-06 tuesday
4:00
3 oatmeal pancakes
6:30
can of tuna multi grain wrap
9:00
5oz chicken breast 1 cup of red potatos
12:00 5oz chicken breast 1 cup of red potatos
3:00 40 grams of whey protein in water
5:30 5oz chicken 4oz sweet potato 1 serving of creadrive creatine
8:00
2 whole eggs, 1 cup of egg whites 1 slice of 100%whole wheat bread
leg workout from 3:30 to 4:45
2 sets of leg extensions for warmup
squats 12x90 10x200 8x220 8x240 6x250
hack squats 10x 8plates 8x 10 plates 8x 10 plates plus 2 25's 6x 12 plates
leg extensions 12x130 10x140 8x150
leg machine curls 15x50 12x70 10x130 8x140 8x150 6x170
lying dumb bell leg curls did 2 sets of 10 to get use to the movement, will do working sets next week
calves leg press 12x 6plates 10x 8plates 8x 8 plates
seated calf raises 15x45 12x70 10x80 8x90
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Post by Vikingjoe93 on May 11, 2006 8:29:58 GMT -5
5-10-06 wednesday
4:00
3 oatmeal pancakes
6:30
can of tuna multi grain wrap
9:00
5oz chicken breast 1 cup of broccoli
12:00
5oz chicken breast half a cup of red potatos cup of broccoli
2:00 to 2:25 25 minutes of cardio on treadmill, i vary my speed going from 3.5 to 5.5 in 1 minute increments
3:00 40 grams of whey protein 1 serving of creadrive creatine
5:30 5oz chicken breast 1 cup of sweet potatos
8:00 6 egg whites, 1 cup of cheerios
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Post by Vikingjoe93 on May 11, 2006 8:36:15 GMT -5
5-11-06 thursday
4:00
3 oatmeal pancakes
6:30
can of tuna multi grain wrap
9:00
4oz chicken breast 1 cup of red potatos half a cup of broccoli
12:00
4oz chicken breast 1 cup of red potatos half a cup of broccoli
3:00 40 grams of whey protein
3:30 back/tricep workout
lat pulldowns 12x60 10x90 8x125 8x140 6x145
bent over barbell rows 10x95 8x115 8x165 6x165
dumb bell rows 10x75 8x75 8x80 6x80
tricep pushdowns 12x30 10x70 8x75 6x85
close grip bench press 10x95 8x115 8x135 6x155
lying french press 10x40 10x50 8x60 6x65
20 to 25 minutes of cardio
5:30
5oz chicken breast 1 cup of sweet potatos 1 serving of creadrive
8:00 3 oatmeal pancakes, 1 tbsp natural peanut butter
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Post by mrky03 on May 11, 2006 17:01:27 GMT -5
Lookin good Joe! Yet another example of just staying consistant!
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Post by Vikingjoe93 on May 12, 2006 8:43:26 GMT -5
5-12-06 friday
4:00am
3 oatmeal pancakes, 1 tbsp natural peanut butter
6:30
can of tuna 2 multi grain wraps
9:00
4oz chicken breast 4oz sweet potato 1 cup of broccoli
12:00
4oz chicken breast 4oz sweet potato 1 cup of broccoli
3:00
40 grams of whey protein in water
3:30 workout and cardio
smith machine shoulder presses 12x 10x 8x 8x
side lateral raises 10x 8x 6x
bent over laterals 12x 10x 8x 6x
barbell shrugs 12x 10x 8x 6x
dumb bell shrugs 12x 10x 8x
crunches on decline bench 15 15 12 12 10
leg raises 15x 12x 10x 8x
5:30 4oz lean ground beef 1 serving of creadrive
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Post by TNA on May 12, 2006 17:01:26 GMT -5
Looking great Joe! Solid as usual amigo!
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