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Post by Vikingjoe93 on May 16, 2006 8:28:57 GMT -5
5-15-06 monday
4:00 am 3oatmeal pancakes
6:30 am can of tuna multi grain wrap
9:00 4oz chicken breast banana
12:00 5oz chicken breast 1 cup of sweet potatos
3:00 40 grams of whey protein
3:30 chest/bicep workout
incline bench press using smith machine 15x95* 10x185 8x205 8x225 6x235 this weight is counting the bar at 45lbs(but i don't think it weighs that much)
incline dumb bell bench press( should be flat bench but none avalb.) 10x65 8x70 8x75 6x75
decline bench flyes 15x30 12x35 12x45
ez-bar curls 12x30* 10x40 8x50 6x60
standing dumb bell curls 10x25 8x30 8x35 6x40
hammer curls 12x10 12x15 12x20 these sets are done with no rest between sets
20 minutes of cardio on treadmill using varying speeds then a 5 minute cool down walk
5:30 pm 5oz chicken breast 1 serving of creadrive half a cup of bbq baked beans
9:00 4oz lean ground beef 2 slices of 100% whole wheat bread
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Post by Vikingjoe93 on May 16, 2006 8:34:35 GMT -5
5-16-06 tuesday
4:00 am 3 oatmeal pancakes
6:30 tuna can multi grain wrap
9:00 4oz 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
3:30 legs
smith machine squats 15x 12x 10x 8x 8x 6x
hack squats 10x 8x 8x 6x
leg extensions 12x 10x 8x
leg curl machine 15x 12x 10x 8x 6x
single leg dumb bell curls 12x 10x 8x 6x
leg press calf raises
20x 15x 12x 10x 8x 15x
5:30 5oz chicken breast 1 serving of creadrive 1cup of red potatos
8:00 1 cup of egg whites 2 whole eggs
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Post by Intensity on May 19, 2006 14:05:33 GMT -5
Looks solid Joe!
#bbenchpress4zy# #amuscleman4dx#
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Post by Vikingjoe93 on May 29, 2006 15:40:00 GMT -5
Just got back from a week and a half vaction, and i fell like a stuffed pig. Journal will continue on tuesday 5-30
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Post by masterschamp on May 30, 2006 11:46:35 GMT -5
Vacations are a good thing, Joe! Now back to some serious training!
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Post by Vikingjoe93 on Jun 5, 2006 9:53:10 GMT -5
6-5-06
4:00 am 2 whole eggs/ 1 cup eggwhites 2 slices 100% whole wheat bread 2 slices turkey bacon
7:00 can of tuna half a cup of sweet potatos
9:45 5 oz chicken breast 1 cup of red potatos
12:30 5 oz chicken breast 1 cup of red potatos
3:00 chest/biceps
smith machine incline bench press 15x90 10x135 8x195 8x205 6x225
flat bench dumb bell presses 10x70 8x70 8x80 6x80
decline dumb bell flyes 15x30 12x40 12x45
ez bar curls 12x40 10x50 8x55 6x60
dumb bell curls 10x- 8x30 8x35 6x35
hammer curls 12x15 10x20 8x25 all these sets have been with no rest between sets
cardio
30 minutes on a treadmill
4:30 50 grams of whey protein in water 1 serving of creadrive creatine 1 cup of sweet potatos
7:00 1 and a half cup of egg white 2 whole eggs2 slices wheat toast
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Post by TNA on Jun 5, 2006 16:06:27 GMT -5
Another good one Joe!
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Post by Tim Wescott on Jun 5, 2006 17:05:26 GMT -5
I like the diet and consistancy Joe......noticing any changes in your physique at all lately?
Keep pumping bro! #arockon6ha#
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Post by mrky03 on Jun 5, 2006 17:35:13 GMT -5
Good one Joe! Consistent diet!
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Post by Vikingjoe93 on Jun 6, 2006 8:15:08 GMT -5
I like the diet and consistancy Joe......noticing any changes in your physique at all lately? Keep pumping bro! #arockon6ha# Well tim, thanks to my 2 week vacation and the fact i haven't gotten my weekend eating in check yet nothing major. I have commited to eating clean this weekend and will keep it here in my journal to help keeep me in check. Weekends have really hurt me, i just can't seem to eat clean, my will power has not been where it needs to be. I get company and they want to eat out and there it goes, it's basiclly excuses. I also got the iron man magazine your article is in this week. I would love to go by your carb cycling but i am so carb dependent. Is there any way to help ween myself from carbs. If i eat less carbs i seem to get alot of headaches and fast too.
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Post by Vikingjoe93 on Jun 6, 2006 8:23:47 GMT -5
6-6-06
meal-1 4:00 am
3 oatmeal pancakes
meal-2 7:00 am
can of tuna
1 multi grain wrap
meal-3 10:00 am
5oz bbq chicken breast 1 cup of red potatos
meal-4 1:00pm
5oz chicken breast 4oz sweet potatos
meal-5 4:30 pm
50 grams of whey protein 1 serving of creadrive
meal-6 7:00 pm
1 and a half cups of egg white 1 whole egg
2:30pm leg workout
smith machine squats 12x135 10x185 8x225 8x245 6x265
hack squats 10x360 8x400 8x450 6x540
leg extensions 12x110 10x115 10x95
leg curls machine 15x50 12x70 10x90 8x110 6x130 I made sure to get a good squeeze out of these and i could really tell a difference, i used less weight but feel better about the movement.
deadlifts 12x145 10x195 8x245 6x305 (4) i only got 4 instead of 6
seated calf machine raises 20x50 15x60 12x70 10x80 8x90 15x60 20x50
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Post by Hoopie on Jun 6, 2006 8:35:52 GMT -5
Do you write down everything you eat and what there nutritional values are? If so look at your total carb intake for the day and set a limit for the next day slightly lower than the previous day. Example say yesterday was 300g make today 250-275. Are you eating veggies at all? At 3pm instead of 1 cup of red potatoes eat 2 cups of brocolli or green beans. They dont count against your carb total... Just my 2 cents from what i have learned from Tim and a few others...
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Post by Intensity on Jun 6, 2006 10:46:31 GMT -5
Is there any way to help ween myself from carbs. If i eat less carbs i seem to get alot of headaches and fast too
Joe, it must ne a slow and gradual process. This way, your body will get use to it! Good luck!
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Post by Vikingjoe93 on Jun 7, 2006 4:21:56 GMT -5
6-7-06
4:00 am
3 oatmeal pancakes 285 cals. 33 protein, 33 carbs, 3 fat
7:00
4oz chicken breast 189 cals, 30 protein, 0 carbs, 5 fat 1 cup of sweet potatos
10:00 am
5oz chicken breast 236 cals, 37 protein, o carbs, 6 fat 1 cup of broccoli
1:00 pm
5oz chicken breast 236 cals, 37 protein, 0 carbs, 6 fat
3:00 1 serving of creatine burst 150 calories, 38 carbs has nothing else in it
4:00 p.m.
5 oz chicken breast 189 cals, 30 protein, 0 carbs, 5 fat 1 cups of stewed tomatos
7:30 p.m.
1.5 cups of egg whites 180 cals, 36 protein, 6 carbs, 0 fat 1 whole egg 91 cals, 6 protein, 1 carb, 7 fat .5 oz dry roasted peanuts
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Post by mrky03 on Jun 7, 2006 18:57:48 GMT -5
Heck of a hacksquat! Good stuff!
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Post by Vikingjoe93 on Jun 8, 2006 3:42:45 GMT -5
Heck of a hacksquat! Good stuff! I do ok on the hack squat but for some reason i can't squat nowhere near that amount of weight.
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Post by Vikingjoe93 on Jun 8, 2006 3:44:34 GMT -5
Do you write down everything you eat and what there nutritional values are? If so look at your total carb intake for the day and set a limit for the next day slightly lower than the previous day. Example say yesterday was 300g make today 250-275. Are you eating veggies at all? At 3pm instead of 1 cup of red potatoes eat 2 cups of brocolli or green beans. They dont count against your carb total... Just my 2 cents from what i have learned from Tim and a few others... I have started using fitday and i am keeping a log of everything i eat, i'll start writing everything in my journal this week.
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Post by Vikingjoe93 on Jun 8, 2006 19:22:08 GMT -5
6-8-06 thursday
3:30 am
3 oatmeal pancakes 285 calories, 33 protein, 33 caRBS, 3 fat
6:30
can of tuna 150 calories, 33 protein, 0 carbs, 3 fat multi grain wrap 100 calories, 7 protein, 17 carbs, 3 fat
9:30
5 oz chicken breast 236 calories, 37 protein, o carbs, 6 fat .5 cups of red potatos 60 calories, 2 protein, 14 carbs, 0 fat 1 cup of broccoli raw 25 calories 3 protein 5 carbs 0 fat
12:30
5 oz chicken breast 236 calories, 37 protein, o carbs, 6 fat 1 cups of red potatos 120 calories, 4 protein, 28 carbs, 0 fat 1 cup of broccoli raw 25 calories 3 protein 5 carbs 0 fat
3:30
20 grams of whey protein after workout 120 cal. 20 protein 5 carbs 3 fat
4:30 pm
6 oz chicken breast 283 calories, 45 protein, 0 carbs, 7 fat 1 cup of green beans 44 calories 2 protein 10 carbs 0 fat
7:30 pm
40 grams of whey protein in water 260 calories 40 protein 10 carbs 5 fat 1 tbsp of natural peanut butter
grand total is: 2057 calories, 269 protein, 128 carbs, 43 fat
workout back/triceps
lat pulldowns 15x70 12x90 6x140 6x160 6x180
bent over rows
10x95 6x185 6x205
dumb bell rows
6x85 6x85 6x95
tricep pushdowns
10x70 6x85 6x85 6x95
kickbacks 8x25 6x30 6x35
overhead e-z bar tricep extensions
8x60 6x70 6x70
20 minutes on a recumbent bike. Set the resistence at level 10 for 16 minutes.
Im trying to do a max-ot style of cardio for about 3 days a week and a couple of 30 min walks on the treadmill the other days.
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Post by Hoopie on Jun 8, 2006 21:28:38 GMT -5
Nice w/o bro! Just a heads up on counting your carbs, you dont have to count your veggie carbs such as brocolli, green beans, couliflower. Those you can eat as much as you want. Body spends/burns more calories digesting them than they have in them...
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Post by Vikingjoe93 on Jun 9, 2006 4:20:18 GMT -5
Nice w/o bro! Just a heads up on counting your carbs, you dont have to count your veggie carbs such as brocolli, green beans, couliflower. Those you can eat as much as you want. Body spends/burns more calories digesting them than they have in them... Well i just put them there but i agree it's nice veggeis don't really count ;D
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