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Post by ping on Apr 17, 2006 21:09:45 GMT -5
Week #14 Monday 4:45AM 169.6 on the scale.
5:00AM Cardio 20 minutes 6:00AM 1/2c Oats, 1.5 scoops whey 9:00AM 1/4c rice, 5oz beef 12:00PM 1/4c rice, 6oz turkey 3:00PM 1.5c brocolli, 6oz chicken breast 5:30PM 4 egg whites, 1 yolk, 4oz turkey weights and more cardio 8:30PM 2 scoops whey, 1 tbsp flaxseed oil
Workout Chest: 3 sets flat bench dumbells superset with dumbell flyes 3 sets incline bench
Tri's: 3 sets skull crushers 3 sets dips 3 sets kickbacks
Cardio 30 minute stationary
Tomorrow is low carb day whoohooo!
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Post by ping on Apr 18, 2006 8:29:16 GMT -5
5:00AM Cardio 6:00AM 1/2c oats, 1.5 scoop whey, 1/2 Grapefruit 9:00AM 1/4c rice, 6oz lean steak -----Last carbs for the day ![:(](//storage.proboards.com/forum/images/smiley/sad.png) 12:00PM 2 cups brocolli, 6oz turkey, a little spoon of natty PB 2:00PM - Man Im hungry....and its hot here today 98 degrees ![???](//storage.proboards.com/forum/images/smiley/huh.png) 3:00PM 2 cups brocolli, 6oz chicken, a little spoon of natty PB 6:00PM 4 egg whites, 1 yolk, 6 oz turkey 8:00 weights & cardio 9:00 2 scoops whey, 1 tbsp flaxseed oil Workout Shoulders: side lateral raises 1 warm up, 3 sets incriment weight each set bent side lateral raises 3 sets dumbell press 3 sets traps heavy shrugs 3 sets calves raises 4 sets seated raises 3 sets Abs 3 sets crunches 3 sets leg raises I got to get some Gym shoes these kung-fu shoes arent cutting it anymore. cardio stationary 20 minutes
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Post by TNA on Apr 18, 2006 10:47:08 GMT -5
Looking good George!!
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Post by ping on Apr 18, 2006 20:37:25 GMT -5
Darnit Tim, I hooked my laptop up on to my stationary so that I can get on the internet while doing cardio and I accidentally went 30 minutes instead of 20 minutes. I blame you because I started reading your article about cutting water and lost track of time ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by Tim Wescott on Apr 19, 2006 6:49:59 GMT -5
SeeI am useful for something,regardless of what my wife says!! ;D
Keep pumping!! #arockon6ha#
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Post by ping on Apr 19, 2006 7:15:22 GMT -5
5:00AM bottle of water - no cardio today rest only 6:00AM 1/2c oatmeal, 1.5 scoop whey - feeling real full maybe need to switch the shake to food 9:00AM 1/2 cup rice, 6oz lean steak 12:00PM 1/4c rice, 6oz chicken breast, dry salad ---OTE Team Lunch 3:00PM 1/4c rice, 6oz turkey 6:00PM 4 egg whites, 1 yolk, 6oz turkey 8:30PM 2 scoops whey, 1 tbsp flaxseed oil
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Post by Intensity on Apr 19, 2006 11:20:12 GMT -5
A guy who does Cardio at 5h00 AM ![:o](//storage.proboards.com/forum/images/smiley/shocked.png) George, that's what i would call a tough and dedicated guy #arockon6ha# (and crazy guy ;D ) Keep going it looks good! Mo
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Post by ping on Apr 19, 2006 14:00:56 GMT -5
I am insanely hungry today.....
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Post by Tim Wescott on Apr 19, 2006 14:28:48 GMT -5
I am insanely hungry today..... Be my guest,and have a dozen eggwhites George!! ;D #smileypancake8hg# #aeatachicken9xi# #bcookingsmiley8cw# ![:o](//storage.proboards.com/forum/images/smiley/shocked.png)
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Post by ping on Apr 19, 2006 21:07:01 GMT -5
Im setting a goal so that I have something to work towards. July 21 I want single digit BF 6% or so. 13 weeks from this Friday. I took pictures last night and blahhhh! I will post when I start making some noticable progress. That might make it easier to look at. And Im as white as a ghost ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by Tim Wescott on Apr 19, 2006 21:09:36 GMT -5
George,you can make a ton of progress in 13 weeks time. If you need any advice or have any questions that we might be able to help you with,don`t hesitate to just ask!! Train hard bud!! ![;)](//storage.proboards.com/forum/images/smiley/wink.png)
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Post by ping on Apr 20, 2006 8:34:19 GMT -5
167.4 on the scale this morning 5:00AM 20 minute cardio already down 2 lbs so I might need to drop this had to go to the dr this morning fasted 8:00AM 1/2c oatmeal, 1.5 scoop whey -just now getting coffee grrrrr 11:00AM 1/2c rice, 6oz steak 1:00PM 1/4c rice, 6oz turkey 3:25PM 1/4c rice, 1c brocolli, 6oz chicken - Finally back on track 6:00PM 4 egg whites, 1 yolk, 6oz turkey Workout Back: Pull downs 4 sets incriment weights each set Seated rows 3 sets super heavy hyper extensions 3 sets Biceps: Dumbell curls - 2 sets pyramid looked like a wimp when I got back down to the 10lb weight and had to do half reps ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) hammer curls - 3 sets concentration curls - 3 sets Abs: crunches 3 sets leg raises 3 sets to failure Cardio 20 minute treadmill incline on 3.5 speed 3.1 HR 125-130 - wanted to do 30 minutes but my side started hurting 9:00PM 2 scoops whey, 1tbsp flaxseed oil
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Post by theanswer on Apr 20, 2006 8:40:04 GMT -5
Good Job George, I ran/walked for 30 minutes this morning, and posted my journal. Try not to shed a tear!!!!!
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Post by ping on Apr 20, 2006 17:25:42 GMT -5
Time to cook up some meals again.... 2lbs - 98% FF turkey 6 - chicken breast: red pepper flakes and garlic - dont know how that will taste yet! 1lb - lean steak
Going to work out at the apt Gym tonight...I love doing back there..cool machines and lots of heavy dumbells. Oh and a personal trainer all free
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Post by Tim Wescott on Apr 20, 2006 17:35:36 GMT -5
Sounds good George!! #smileytoetapfingsnap0wh#
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Post by ping on Apr 21, 2006 7:11:15 GMT -5
167.0 on the scale this morning - dropping the morning cardio 5:00AM get up and turn on the TV ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) 6:00AM 1/2c oatmeal, 1.5 scoops whey 8:30AM 1/2c rice, 5oz chicken 11:30AM 1/2c rice, 5oz turkey 2:30PM 1/2c rice, 6oz chicken 5:45PM small potato, 5oz turkey, 4 egg whites, 1 yolk 2570 52 231 278 Workout Legs: Squats 4 sets Dead Lifts 3 sets Lunges 3 sets Cardio Very slow stationary 30 minutes
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Post by ping on Apr 22, 2006 15:29:50 GMT -5
168.4 on the scale this morning super sore this morning (back, biceps, and legs)
9:00AM 1/2c oatmeal, 1.5 scoop whey 11:30AM 1/2c rice, 6oz turkey 2:30PM 1/2c rice, 6oz chicken 4:30PM 5oz steak, 1c brocolli 7:30PM 2 scoops whey 10:30PM 4 egg whites, 6oz turkey
2570 52 231 278
Cardio 30 minute stationary
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Post by mrky03 on Apr 22, 2006 21:42:58 GMT -5
Sounds like you're on track George!
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Post by ping on Apr 23, 2006 11:54:54 GMT -5
Week #13 9:30AM 1/2c oatmeal, 1.5 scoop whey Workout Chest/Tri 11:30AM 4 egg whits, 1 yolk, 5oz turkey, 2 small baked potatos 2:00PM 6oz chicken, 2 cups brocolli, little spoon of natural PB 4:30PM 6oz tuna, water (lots to choke it down), spoon of PB 8:45PM 4 egg whites, 1 yolk, 5oz turkey 10:00PM 2 scoops whey, 1/2 tbsp flaxseed oil Workout Chest: Flat dumbell bench 4 sets 12-25#, 10-30#, 10-40#, 8-45# Incline Dumbell bench 3 sets 10-30#, 10-40#, 10-45# Flat Dumbell Flys 3 sets 10-25#, 10-30#, 8-35# Tris: Overhead dumbell press 2 pyramid sets Cable push downs 3 sets Treadmil 25 minutes incline on 4, pace 3.2, HR 120-125 Good workout. Sporting a big ole pump when I started cardio. Needed a finishing exercise for tris. No coffee at all today....man im a grumpy son-of-a-gun! At least my wife thinks so ![:D](//storage.proboards.com/forum/images/smiley/grin.png)
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Post by masterschamp on Apr 23, 2006 14:17:36 GMT -5
Try one arm reverse cable pressdowns as a finisher.
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