|
Post by Vikingjoe93 on Nov 14, 2006 5:16:10 GMT -5
Well i kind of let my old journal fall apart so i thought i would start a new one from day 1. here goes
|
|
|
Post by Vikingjoe93 on Nov 14, 2006 5:20:25 GMT -5
11-13-06 monday
4:00 cup of egg whites, 1 yolk 2 slices of turkey bacon 1/4 cup of fat free cheese 1 slice of wheat bread
6:30
4oz chicken breast i cup of red potatos
9:00
4oz chicken breast 1 cup of potatos
12:00
4oz chicken breast 1 cup of red potatos
3:00
can of tuna 2 whole eggs light yogurt
3:30 to 5:30 workout and cardio
5:30 1 serving of on whey protein 4oz chicken breast 1 cup of red potatos
8:30 1 serving of on whey protein 1 tbsp peanut butter
2269 caloreis 54 fat 139 carbs 283 protein
|
|
|
Post by Vikingjoe93 on Nov 14, 2006 5:24:47 GMT -5
11-13-06 workout back/shoulders/abs
hyperextension machine 15x180 12x200 10x260 8x300
lat pulldowns 15x85 12x100 10x120 8x140 6x160
close grip cable rows 8x160 8x160 6x180 6x180
hammer machine rows 8x80 8x90 6x100 6x110
shrugs 8x180 8x200 6x220 6x220
smith machine presses 15x50 12x70 10x90 8x110 6x140
seated dumb bell presses 8x65 8x65 6x65 6x65
machine crunches 20x90 115x100 15x110 12x120
walked around basketball court for 25 minutes
|
|
|
Post by chanman83 on Nov 14, 2006 13:29:11 GMT -5
hey joe, how is p/rr/s treating you since you've been doing it for a while?
|
|
|
Post by mrky03 on Nov 14, 2006 19:28:19 GMT -5
Good to see ya posting again Joe! Hang in there!
|
|
|
Post by Vikingjoe93 on Nov 15, 2006 6:19:56 GMT -5
11-14-06 tuesday
smith machine squats
*15x90 *12x110 8x180 8x200 6x220 6x240
leg presses 8x16pl 8x16pl 6x18pl 6x18pl
leg extensions 15x90 12x100 10x110
seated leg curls 15x50 12x70 10x90 8x110 8x130 6x150
single leg seated leg curls 15x50 12x60
leg press calf raises 15x100 12x120 10x200 8x240 6x260
|
|
|
Post by Vikingjoe93 on Nov 15, 2006 6:23:37 GMT -5
11-14-06
4:00am 1 cup of egg whites, 1 yolk 2 slices of turkey bacon 1/4 cup of fat free cheese
6:30 4oz chicken 1 cup of red potatos
9:00 can of tuna 1 whole egg fat free yogurt
12:00 4 oz chicken breast 1 cup of red potatos 1 serving of animla crackers
5:30 1 serving of on whey protein 4oz chicken breast 1 cup of red potatos
8:30 2 slices of wheat bread 1tbsp natural peanut butter
|
|
|
Post by Vikingjoe93 on Nov 15, 2006 9:41:22 GMT -5
11-15-06 wednesday
4am
1 cup of egg whites, 1 yolk 2 slices of turkey bacon 1/4 cup of shreeded fat free cheese 1 slice wheat bread
6:30
can of tuna 1 whole egg byrer's light yogurt
9:00
bowl of homemade chili
12:00
4oz chicken 1 cup of red potatos
4:30
4oz chicken breast 1 cup of sweet potatos
8:30
2 servings of ON whey protein 1 tbsp of natural peanut butter
30 minutes of cardio on eliptical glider
|
|
|
Post by mrky03 on Nov 15, 2006 19:24:59 GMT -5
Awesome weights on the leg presses!
|
|
|
Post by Vikingjoe93 on Nov 16, 2006 6:15:41 GMT -5
I do ok on the leg press joel, i just can't seem to squat anywhere near the weight i would like to ![::)](//storage.proboards.com/forum/images/smiley/eyesroll.png)
|
|
|
Post by Vikingjoe93 on Nov 16, 2006 6:19:37 GMT -5
hey joe, how is p/rr/s treating you since you've been doing it for a while? Hey andrew, i'm not doing eric's routine right now due to the fact my partner hurt his lower back. Plus it's a real pain in the ass on shock week because my gym seems to be overly crowded. The hamstring machines and leg extensions machines are nowhere near the rest of the leg equipment( go figure right!!). I plan to go back on p/rr/sh at the beginning of the year, my partner should be back in the swing of things by then.
|
|
|
Post by Vikingjoe93 on Nov 20, 2006 9:24:40 GMT -5
11-20-06 meals
4:00 8 egg whites, 1 yolk 1 cup of oatmeal (cooked)
6:30 2 servings of ON whey protein light yogurt
9:00 4oz chicken 4oz red potatos
12:00 4oz chicken 5 oz sweet potatos
5:00 postworkout 2 servings of ON whey protein 1 cup of black beans
8:00 1 cup of egg whites
daily totals
1898 calories 23 fat 158 carbs 245 protein
|
|
|
Post by Vikingjoe93 on Nov 20, 2006 9:28:40 GMT -5
11-20-06 back/shoulder power
rack deadlifts *15x135 *12x185 *10x225 3/6x315(6) 3/6x365(6) 3/6x385(6)
bent over rows *15x95 *12x115 4/6x135 4/6x185 4/6x185
lat pulldowns 4/6x180 4/6x180 4/6x185
close grip seated cable rows 4/6x200 4/6x200 4/6x200
military press *15x45 *12x65 10x95 4/6x135 4/6x145 4/6x155
upright row using dumb bells 4/6x35 4/6x45 4/6x50
cheat lateral 4/6x35 4/6x35
cardio 25 minutes on the treadmill using a walk jog combination
|
|
|
Post by mrky03 on Nov 20, 2006 16:49:08 GMT -5
Diet looks good Joe!
How about those Cats!
|
|
|
Post by Tim Wescott on Nov 20, 2006 17:56:40 GMT -5
Good stuff Joe...........keep this baby updated brother!! #arockon6ha#
|
|
|
Post by TNA on Nov 20, 2006 18:58:16 GMT -5
Looks great Joe!
|
|
|
Post by Vikingjoe93 on Nov 21, 2006 4:57:12 GMT -5
Diet looks good Joe! How about those Cats! Kentucky is bowl bound my friend!! I dread this game against UT though. ![:-[](//storage.proboards.com/forum/images/smiley/embarrassed.png)
|
|
|
Post by Vikingjoe93 on Nov 21, 2006 4:59:30 GMT -5
Good stuff Joe...........keep this baby updated brother!! #arockon6ha# I promise to keep this journal updated tim ;D I am not going to worry about my diet until after thanksgiving day but after that i will be logging it, so you guys keep an eye on it for me in case you think i need to change something.
|
|
|
Post by Vikingjoe93 on Nov 21, 2006 5:03:07 GMT -5
11-21-06 leg day
smith machine squats *15x *12x *10x 4/6x 4/6x 4/6x
leg press 4/6x 4/6x 4/6x
single leg extensions 4/6x 4/6x
seated leg curl *15x *12x *10x 4/6x 4/6x 4/6x
single leg curls 4/6x 4/6x 4/6x
smith machine calf raises 15x 12x 10x 8x 6x 4x
|
|
|
Post by mrky03 on Nov 21, 2006 17:19:34 GMT -5
Diet looks good Joe! How about those Cats! Kentucky is bowl bound my friend!! I dread this game against UT though. ![:-[](//storage.proboards.com/forum/images/smiley/embarrassed.png) I know what you mean! They will probably get their annual ass beating from UT! But you never know! Training and diet is looking good! ;D
|
|