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Post by mrky03 on Oct 10, 2006 14:53:42 GMT -5
I like how you have everything mapped out in advance. Its shows how organized you are! Looks like you're staying on track!
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Post by Vikingjoe93 on Oct 16, 2006 3:57:36 GMT -5
What happened to last week! doh ![::)](//storage.proboards.com/forum/images/smiley/eyesroll.png) 10-16-06 monday 3:30 am 1 serving of ON WHEY protein in water 6:30 3 oatmeal pancakes 9:00 4oz chicken breast 5oz red potatos 1 cup of broccoli 12:00 4.5 oz chicken breast 1 cup of brown rice 1 cup of broccoli 3:00 preworkout 1 serving of ON WHEY protein 8 ritz crackers 1 tbsp natural peanut butter 4:30 postworkout pure protein bar i was held up at the gym, had to watch my girl in tumbling till 5:15 so this was not the planned meal 5:30 1 serving of ON WHEY protein 1 cup of 1% chocolate milk 4 oz sweet potatos 8:00 can of albacore tuna 2191 calories 45 fat 193 carbs 243 protein
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Post by Vikingjoe93 on Oct 16, 2006 4:01:05 GMT -5
10-16-06 monday leg day
leg extensions
*15x70 *12x90 12x110 10x130
smith machine squats
10x140 8x180 8x225 8x245 8x245
hack squats
8x 6pl 8x6pl + 2 25's 8x8 pl 8x 8pl + 2 25's
smith machine lunges
8x50lbs only did 1 set due to my partner's injury will get the next week 8x 8x 8x
leg curls
*15x70 *12x90 10x110 8x130 8x150 8x170
deadlifts
15x145 12x185 10x225 8x225
i normally do calves on leg day but i am going to do them on wednesday.
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Post by Vikingjoe93 on Oct 16, 2006 4:01:54 GMT -5
I like how you have everything mapped out in advance. Its shows how organized you are! Looks like you're staying on track! I try to do that but it doesn't always workout like it is planned.
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Post by Vikingjoe93 on Oct 16, 2006 4:04:38 GMT -5
My weight this morning (10-16) on my home scale was 228.5 lbs. In the next 6 months i would like to get down to 180lbs. I think 6 months is enough time to do that. I got up this morning to do 20minutes of cardio on my elliptcal glider but it fell apart ![???](//storage.proboards.com/forum/images/smiley/huh.png) So this evening i will have to take a look at it ![:P](//storage.proboards.com/forum/images/smiley/tongue.png)
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Post by chanman83 on Oct 16, 2006 8:56:49 GMT -5
6 months is plenty bro. Take your time and rock taht diet and it will come! sheet, If my fat ass can drop from 220 to 178 in that time span, I know you can too! #arockon6ha#
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Post by mrky03 on Oct 16, 2006 17:44:56 GMT -5
You can do it Joe! We're all behind you!
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Post by Tim Wescott on Oct 16, 2006 21:18:55 GMT -5
6 months??
No problem Joe..........keep at it!!
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Post by Vikingjoe93 on Oct 17, 2006 11:24:21 GMT -5
10-17-06 tuesday meals
3:45am
3 oatmeal pancakes
6:00
3 oatmeal pancakes
9:00
5.5 oz chicken breast 4 oz red potatos 1 cup of broccoli
12:00
3.5 oz chicken breast 1 cup of brown rice 1 cup of broccoli
3:00
1 serving of ON WHEY PROTEIN
5:30 postworkout
1 serving of ON whey prtoein 1 cup of 1% chocolate milk 4 oz sweet potatos
8:00
can of albacore tuna
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Post by Vikingjoe93 on Oct 17, 2006 11:27:07 GMT -5
10-17-06 tuesday chest/triceps
bench press *12x135 *12x135 8x205 8x205 8x195 8x195
incline dumb bell presses 8x80 8x70 8x70
hammer str bench press machine 12x50 12x50 12x50
pushdowns 8x85 8x90 8x95 8x85 8x75 10x70
lying tricep extensions i didn't do the next 2 exercises due to my partners lower back problems
8x 8x
overhead extensions 10x 10x
cardio treadmill-walking for 20minutes on a random incline at 3.5mph
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Post by Vikingjoe93 on Oct 18, 2006 3:56:07 GMT -5
10-18-06 wednesday meals
4:00
3 oatmeal panckaes
6:30
3 oatmeal pancakes
9:00
4oz chicken breast 1 cup of brown fice 1 cup of broccoli
12:00
5oz chicken breast 4 oz sweet potatos 1 cup of broccoli
3:00
3oz chicken breast
5:00 postwork/cardio
1 serving of ON whey protein 1 cup of 1% choclate milk 4 oz red potatos
8:00
can of albacore tuna
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Post by Vikingjoe93 on Oct 18, 2006 3:59:29 GMT -5
10-18-06 calves/forearms/abs workout seated calf raises 20x 15x 12x 10x smith machine standing raises 8x 8x 8x 8x dumb bell wrist curls 12x 10x 8x barbell wrist curls 12x 10x 8x 6x crunches 15x 12x 10x 8x leg raises 4 sets of 12 cardio-treadmill Well i wasn't able to do this workout today so i will work it in the rest of this week. ![:-[](//storage.proboards.com/forum/images/smiley/embarrassed.png)
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Post by mrky03 on Oct 18, 2006 19:18:43 GMT -5
You're diet looks solid, Joe! You're gonna make it! Looks like you're getting stronger too!
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Post by Vikingjoe93 on Oct 19, 2006 3:55:25 GMT -5
10-19-06 thursday meals
4:00 am
3 oatmeal pancakes
6:30
3 oatmeal panckes
9:00
4.5 oz chicken breast 4 oz red potatos 1 cup of broccoli
12:00
4.5 oz chicken breast 5 oz red potatos 1 cup of broccoli
3:00
3 oz chicken breast .5 cup of brown rice
5:30
1 cup of 1% chocolate milk 1 serving of ON whey protein 1 cup of brown rice
8:00
8 egg whites 2 yolks
2083 calories 35 fat 195 carbs 234 protein
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Post by Vikingjoe93 on Oct 19, 2006 3:58:21 GMT -5
10-19-06 thursday workout back/biceps
close grip pulldowns
15x70 12x90 8x150 8x160 8x160 8x140
barbell rows 8x135 8x145 8x155
seated hammer str machine rows(handles are above you)
10x60 10x65 10x70
ez bar curls 8x40 8x50 8x50 8x50
incline dumbell curls 10x30 10x30 10x30
cable curls 10x42 10x50 10x50
hyperextensions 15 12 12 10
rack deads 12x135 10x155 8x270 8x270 8x270
cardio bike 21 minutes
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Post by mrky03 on Oct 19, 2006 14:04:38 GMT -5
Just like clockwork Joe!
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Post by Vikingjoe93 on Oct 20, 2006 3:56:54 GMT -5
10-20-06 friday
5am
4 oatmeal pancakes
9:00
4.5 oz chicken breast 4 oz red potatos 1 cup of broccoli
12:00
4 oz chicken breast 4 oz red potatos 1 cup of broccoli
5:15 preworkout
1 serving of ON whey protein 1 pure protein bar
5:30 to 6:30 workout
7:00
1 serving of ON whey protein 1 cup of 1% choclate milk 4 oz red potatos 3 oz lean ground beef
10:00
4 oz lean ground beef
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Post by Vikingjoe93 on Oct 20, 2006 19:09:52 GMT -5
10-20-06 friday shoulders/calves/abs dumb bell shoulder presses(seated0 15x20 12x25 8x60 8x65 8x70 10x55 side lateral raises(standing) 8x20 8x20 8x25 rear lateral raises 10x15 10x15 10x20 hammer str. machine shrugs 12x90 12x140 10x180 10x230 standing calf raises(smith machine0 15x90 12x140 8x180 8x200 8x200 8x220 leg press calf raises 12x200 10x210 10x230 8x250 crunches(decline bench0 15 15 15 15 ab machine 3 sets using 90lbs I didn't do cardio today due to the fact that i didn't get off from work until 5:20. I normally leave work at 3:00 so i pulled a 12 hour day today ![8-)](//storage.proboards.com/forum/images/smiley/cool.png)
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Post by mrky03 on Oct 22, 2006 9:14:08 GMT -5
Its good that you still made it to the gym Joe. 12 hr. days are tough!
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Post by Vikingjoe93 on Oct 23, 2006 4:19:31 GMT -5
10-23-06 monday meals
5am
3 oatmeal pancakes
9am
4 oz chicken 4.5 oz red potatos 1 cup of green beans
12:00
4 oz chicken breast 4.5 oz red potatos 1 cup of green beans
3pm
1 serving of ON whey protein in water pure protein bar 1 tbsp natural peanut butter
5:30
1 serving of ON whey protein 4 oz chicken breast 4 oz red potatos
6:30 1 cup of 1% chocolate milk
8:00pm
7 egg whites 1 yolk1 slice of wheat toast
2178 calories 49 fat 178 carbs 242 protein
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