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Post by mrky03 on Jul 14, 2006 16:20:06 GMT -5
Good job vikingjoe! Squats rule!
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Post by masterschamp on Jul 15, 2006 10:36:53 GMT -5
Thanks chanman, i just started this journal because i am using eric's workout. Joe, Following the suggestions of Eric is one of the smartest things you could do...the guy's a genius! Keith
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Post by Vikingjoe93 on Jul 17, 2006 8:25:55 GMT -5
7-14-06 friday workout smith machine shoulder presses 12x50 12x90 6x180 6x180 6x180 upright row 6x50 6x70 6x70 cheat lateral 6x35 6x35 ez bar curls 12x30 12x40 6x70 6x70 dumb bell curls 6x40 6x45 hammer curls 6x40 6x40 crunches 4 sets of 15 reps on decline bench my diet was ok till i went home after this workout, and i ate some junk, then i ate junk saturday and sunday too. I pretty much fell off the wagon ![::)](//storage.proboards.com/forum/images/smiley/eyesroll.png)
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Post by Vikingjoe93 on Jul 17, 2006 8:29:38 GMT -5
7-17-06 monday meals
5am
4 oatmeal pancakes
9am
4.5 oz chicken breast 5 oz sweet potato 1 cup of green beans
12:30 pm
4.5 oz chicken breast 5 oz sweet potato 1 cup of green beans
workout 3:30 to 5:00 pm
5:30
50grams of whey protein 5 oz sweet potato 1 cup of green beans
8:00
10 egg whites and 2 yolks 1 slice wheat toast
1851 calories 32 fat 160 carbs 209 protein
this count does not include the green bean servings
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Post by Vikingjoe93 on Jul 17, 2006 8:32:48 GMT -5
7-17-06 chest/tricep rep range week
incline dumb bell presses
*12x45 *12x50 6/8x75(8) 6/8x80(8) 6/8x85(8)
bench press 8/10x185(8) 8/10x175(7) 8/10x175(7)
flyes machine 10/12x110(12) 10/12x130(12)
weighted dips using 2 benches 6/8xbodyweight 6/8x45lb plate in lap 6/8x45lb plate in lap
pushdowns 8/10x85 8/10x90
kickbacks 10/12x25(10) 10/12x20(12)
cardio= 20 minutes using elliptacal glider then 20 minutes on treadmill i had to wait on my daughter to finish a class so i normally only do 20 to 30 minutes
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Post by mrky03 on Jul 17, 2006 16:52:48 GMT -5
Good job! What are your long range goals?
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Post by Hoopie on Jul 17, 2006 22:26:10 GMT -5
Looking good with the w/o's joe! Keep that focus going and push it hard and p/rr/s with do you wonders.
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Post by Vikingjoe93 on Jul 18, 2006 4:08:24 GMT -5
Good job! What are your long range goals? Well i am atleast 40lbs overweight so lossing weight is my main goal at this moment.
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Post by Vikingjoe93 on Jul 18, 2006 8:28:22 GMT -5
7-18-06 tuesday meals
5am
3 oatmeal pancakes
9am
4.5 oz chicken breast 5oz red potatos 1 cup of green beans
12:00
4.5 oz chicken breast 5oz red potatos 1 cup of green beans
3pm
1 small can of tuna
5:30 postworkout meal
40 grams of whey protein 1 cup of brown rice 1 cup of raw broccoli
8pm
10 egg whites/2yolks 1 slice wheat toast
1785 calories 32 fat 150 carbs 216 protein
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Post by Vikingjoe93 on Jul 18, 2006 8:31:55 GMT -5
7-18-06 back/lower back/ab workout
hyperextensions
15xbodyweight 12xbodyweight 10x45lb plate 10x90lbs 10x90lbs
lat pulldowns 6/8x120 6/8x130
v-bar row 10x90 8x115
dumb bell row 10/12x70 10/12x70
pullover 12/15x30lb dumbbell 12/15x45lb dumbbell
shrugs 8/10x275(7) 8/10x245(10) 8/10x245(10)
crunches 15x 12x 10x 8x
cardio=30 minutes on treadmill at 3.5mph with an incline varying from 3.5 to5.0
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Post by mrky03 on Jul 18, 2006 16:28:28 GMT -5
Keep doin what you're doin and you'll be suprised at how quickly your body will change! Keep it up!
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Post by Vikingjoe93 on Jul 19, 2006 4:22:14 GMT -5
7-19-06 wednesday meals/cardio
5am
4 oatmeal pancakes
7:30am
small can of albacore tuna
9am
5oz chicken breast 2oz red potatos 1 and half a cup of green beans
12:00
5oz chicken breast 2oz red potatos 1 and half a cup of green beans
4pm
5oz chicken 2 cups of green beans
8pm
can of tuna 4 pickles(spear type)
18 minutes on the recumbent bike no weights today
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Post by chanman83 on Jul 19, 2006 10:55:28 GMT -5
UMMM oatmeal pankcakes..YUMMY!!!
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Post by Vikingjoe93 on Jul 19, 2006 19:05:28 GMT -5
UMMM oatmeal pankcakes..YUMMY!!! It's the one meal i look forward to everyday ;D
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Post by Vikingjoe93 on Jul 21, 2006 3:54:58 GMT -5
7-20-06 thursday meals
4am
4 oatmeal pancakes
6:30
small can of tuna
9am
5oz chicken breast 5oz red potatos 1 cup of green beans
12:00
5oz chicken breast 4oz red potatos 1 cup of green beans
4:30pm
50 grams of whey protein in water 3.5 oz red potatos 1 cup of broccoli
7:00
2 slices of wheat toast
I was suppose to work legs today but my training partner was sick and my son was sick so i just went home to help my wife with the children.
Then i was going to eat some egg whites at about 8or 9 o'clock but ended up going to bed at about 7:45. I need to start getting to bed earlier thru the week.
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Post by Vikingjoe93 on Jul 21, 2006 3:57:37 GMT -5
7-21-06 friday
4am
4 oatmeal pancakes
6:30
small can of tuna
9:00
4oz chicken breast 4oz sweet potato i cup of green beans
12:00
4oz chicken breast 4oz sweet potato
5:30
50 grams of whey protein 1 cup of brown rice
8:30
10 egg whites 2yolks 3 slices wheat bread
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Post by Tim Wescott on Jul 21, 2006 16:50:17 GMT -5
Diets looking great Joe!!
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Post by TNA on Jul 21, 2006 20:47:52 GMT -5
Looking great Joe! Keep doing what you're doing brother!!!
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Post by Vikingjoe93 on Jul 24, 2006 8:42:06 GMT -5
7-24-06 monday
4am
8 egg whites, 2 yolks 3 slices wheat toast
6:30
small can of tuna pear
9:00
4oz chicken breast 1 cup of brown rice 1 cup of raw broccoli
12:30
4oz chicken breast 1 cup of brown rice 1 cup of raw broccoli
5:30
50 grams of whey protein 5oz red potatos 1 cup of green beans
7:30
4oz chicken breast 5oz red potatos 1 cup of green beans
fitday totals (not including veggies)
2021 calories 221 protein 197 carbs 37 fat
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Post by Vikingjoe93 on Jul 24, 2006 8:47:00 GMT -5
7-24-06 shock week- chest/triceps supersets flat bench flyes incline smith machine presses 8/10x 45lb dumbells(10) then 180(7) 8/10x 50 lb dumb bells(10) then 140(5) my energy left me fast incline flyes dips 8/10x 50lb dbells(10) then dips lust bodyweight i only got 5 ![:P](//storage.proboards.com/forum/images/smiley/tongue.png) dropsets machine bench press 8/10x 70 per side dr 6/8x 60 per side dr 6/8x 40 per side supersets triceps pushdowns machine extensions 6/10x 85lb(10) then 180lbs on machine ext. for 6 6/10x 100lb(8) then 190 on machine ext for 6 reverse grip pushdown incline overhead extensions 6/10x 50(10) then 60lb dbell for 8 reps 6/10x 60(8) then 50lb dbell for 8 reps dropset weighted dips 8/10x bodyweight plus 90lbs for 8 reps then dr8/10x bodyweight for 5 ![???](//storage.proboards.com/forum/images/smiley/huh.png) my energy left me fast cardio treadmill on random settings for 30 minutes 2.25 miles and 400 calories burned ![;)](//storage.proboards.com/forum/images/smiley/wink.png)
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