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Post by Intensity on Dec 5, 2006 20:23:09 GMT -5
Also hope your father is fine Joe!
As far as training and nutrition go, it looks solid and disciplined! Is there a specific objective? (Mass, cut, strength?)
Keep going!
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Post by Vikingjoe93 on Dec 6, 2006 9:18:58 GMT -5
Also hope your father is fine Joe! As far as training and nutrition go, it looks solid and disciplined! Is there a specific objective? (Mass, cut, strength?) Keep going! Well MO i would like to lose about 40lbs of fat ![:(](//storage.proboards.com/forum/images/smiley/sad.png)
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Post by Vikingjoe93 on Dec 6, 2006 9:22:58 GMT -5
12-6-06 meals
4am
4oz chicken breast 1 cup of brown rice
6:30 am
1 cup of egg whites 1 whole egg 2 slices of turkey bacon
9:00
4oz chicken breast 4oz red potatos
12:00
4oz chicken 5oz red potatos
2:45 preworkout
1 cup of egg whites 1 whole egg 2slices of turkey bacon
5:30 post workout
2 servings of ON whey protein 1 cup of 1% chocolate milk
8:30
can of tuna
2022 calories 42 fat 132 carbs 261 protein
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Post by Vikingjoe93 on Dec 6, 2006 9:27:14 GMT -5
12-6-06
incline barbell presses 12x155 10x165 8x175 6x185
incline superset with decline bb press 12x134 12x135
military press 12x115 10x125 8x135 6x135
military press superset with side laterals 12x95 12x15
lat pulldowns 12x110 10x125 8x145 6x160
lat pulldowns superset with close grip seated cable rows 12x110 12x120
rope pushdowns 12x40 10x45 8x45 6x50
pushdowns superset with 2hand overhead extensions 12x30 12x40
dumbell curls 12x20 10x25 8x30 6x35
dumb bell curls superset with hammer curls 12x15 12x15
cardio-bike 25 minutes
calories burned 238 (probably not correct but it's something to go by)
distance 7.13 (i don't think this is miles but you never know)
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Post by mrky03 on Dec 6, 2006 17:56:25 GMT -5
Also hope your father is fine Joe! As far as training and nutrition go, it looks solid and disciplined! Is there a specific objective? (Mass, cut, strength?) Keep going! Well MO i would like to lose about 40lbs of fat ![:(](//storage.proboards.com/forum/images/smiley/sad.png) You can do it Joe! I have faith in ya! I went to the UK game last night! Bradley had a great game!
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Post by Vikingjoe93 on Dec 6, 2006 20:15:28 GMT -5
What!! They played last night, aargh i'm going to have to print me a schedule out.
I know we play Indiana this weekend, it's a shame we had all those turnovers against North Carolina.
My friend is suppose to try to get us some tickets for a weekend basketball game in the future, i have never been to Rupp.
I have been to commonwealth stadium though when Tim Couch played for us. I had a blast with my brother and a friend of his.
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Post by mrky03 on Dec 6, 2006 20:19:10 GMT -5
What!! They played last night, aargh i'm going to have to print me a schedule out. I know we play Indiana this weekend, it's a shame we had all those turnovers against North Carolina. My friend is suppose to try to get us some tickets for a weekend basketball game in the future, i have never been to Rupp. I have been to commonwealth stadium though when Tim Couch played for us. I had a blast with my brother and a friend of his. I think we're going to get tickets for a UK at Rupp on Dec. 30'th. They go on sale tomorrow. They play Eastern Ky. But maybe we can get good seats!
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Post by Vikingjoe93 on Dec 6, 2006 20:22:20 GMT -5
That would be awesome Joel. Good thing about going to a game like that is it's almost an automatic win. I may have to hit my friend up about that game. Hey that's also the day after the bowl game! WoHooo ![:o](//storage.proboards.com/forum/images/smiley/shocked.png) ;D
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Post by Vikingjoe93 on Dec 7, 2006 9:24:23 GMT -5
12-7-06 thursday meals
4am
4oz chicken breast 4oz red potatos
6:30am
1 cup of egg whites, 1 whole egg 2 slices of turkey bacon
9:00am
can of tuna with 1 egg white banana
12:00
4oz chicken breast 5 oz red potatos
4:00
2 servings of ON whey protein 1 and a half cup of 1% chocolate milk
8:00
1 cup of egg whites
cardio 30 minutes on bike
calories 1736 fat 28 carbs 138 protein 224
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Post by Vikingjoe93 on Dec 8, 2006 5:55:28 GMT -5
12-8-06 friday meals
4am
4oz chicken breast 1 cup of brown rice half a cup of sweet peas
6:30
1 cup of egg whites, 1 whole egg
9:00
4oz chicken breast half a cup of brown rice one third cup of sweet peas
12:00
4oz chicken breast half a cup of brown rice one third cup of sweet peas
3:00 preworkout
1 cup of egg white, 1 whole egg
5:30
2 servings of ON whey protein 1and a half cups of 1% chocolate milk
8:30
can of tuna and 1 egg white
calories 2015 fat 35 carbs 140 protein 262
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Post by Vikingjoe93 on Dec 8, 2006 5:58:34 GMT -5
12-8-06 legs
smith machine squat 12x160 10x180 8x200 6x220 6x230 6x250 6x270 alright 3 plates a side
smith squats superset with hack squat 8x180 12x 3 plates per side (hack squat)
seated leg curls 12x130 10x140 8x150 6x160
dead lifts (barbell from the floor) 12x135 10x225 8x275 6x315
leg press calf raises 12x150 10x170 8x180 8x200 8x220 8x240 6x250
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Post by mrky03 on Dec 8, 2006 19:00:10 GMT -5
Solid training Joe!
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Post by gman on Dec 8, 2006 19:35:10 GMT -5
You have some impressive lifts. Deads for 315 x6 after doing other exercieses is more than I can do. Your upperbody pressing movements are also alot stronger than me.
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Post by Vikingjoe93 on Dec 9, 2006 8:16:04 GMT -5
You have some impressive lifts. Deads for 315 x6 after doing other exercieses is more than I can do. Your upperbody pressing movements are also alot stronger than me. Well grant i weigh about 230 right now so i don't think my weights are that great, but i am probably 50 to 60 lbs overweight. I don't think the fat is helping me lift this but alot of people seem to think more bodyweight equals higher poundages. So once i lose the weight i would like to we'll see if i can still lift that ;D
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Post by masterschamp on Dec 9, 2006 11:31:15 GMT -5
good job, Joe....just keep hammerin away!
Keith
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Post by Vikingjoe93 on Dec 9, 2006 15:55:09 GMT -5
good job, Joe....just keep hammerin away! Keith Thanks Keith, i'm trying my best ;D
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Post by Vikingjoe93 on Dec 11, 2006 4:44:32 GMT -5
12-11-06 monday meals
3:30am
1 cup of egg whites, 1 whole egg 2 slices of turkey bacon banana
6:30
can of tuna apple
9:00
4oz chicken breast 4oz red potatos
12:00
4oz chicken breast 4oz sweet potatos
3:00 preworkout
can of tuna
5:30
1 cup of 1% chocolate milk 1 serving of ON whey protein 5oz sweet potato
8:00
1 serving of ON whey protien 1 tbsp natural peanut butter
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Post by Vikingjoe93 on Dec 11, 2006 4:47:53 GMT -5
12-11-06 chest/ biceps
Incline dumb bell presses
*20x40 *15x50 *12x60 10x70 8x75 6x80 4x85
incline bench press 12x155(9) 10x145 8x155(7) 6x165(5)
e-zbar curl *15x20 *12x30 10x40 8x45 6x50 4x55
dumb bell curls 12x25 10x30 8x35 6x40
crunches decline bench
5 sets to failure
cardio elliptical glider 25 mintues
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Post by Hoopie on Dec 11, 2006 22:50:49 GMT -5
Good looking w/o's Joe! Keep at it!!!
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Post by Tim Wescott on Dec 12, 2006 18:04:12 GMT -5
Nice squatting Joe,and diet looks to be about spot-on!!
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