Ping (George) Training Journal

[ping]

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!

[ping]

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
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
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

[TNA]

Looking good George!!

[ping]

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

[Tim Wescott]

SeeI am useful for something,regardless of what my wife says!! ;D

Keep pumping!! #arockon6ha#

[ping]

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

[Intensity]

A guy who does Cardio at 5h00 AM George, that's what i would call a tough and dedicated guy #arockon6ha# (and crazy guy ;D ) Keep going it looks good!

Mo

[ping]

I am insanely hungry today.....

[Tim Wescott]

ping said:

I am insanely hungry today.....

Be my guest,and have a dozen eggwhites George!! ;D #smileypancake8hg# #aeatachicken9xi# #bcookingsmiley8cw#

[ping]

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

[Tim Wescott]

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!!

[ping]

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
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

[theanswer]

Good Job George, I ran/walked for 30 minutes this morning, and posted my journal. Try not to shed a tear!!!!!

[ping]

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

[Tim Wescott]

Sounds good George!! #smileytoetapfingsnap0wh#

[ping]

167.0 on the scale this morning - dropping the morning cardio

5:00AM get up and turn on the TV
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

[ping]

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

[mrky03]

Sounds like you're on track George!

[ping]

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

[masterschamp]

Try one arm reverse cable pressdowns as a finisher.