Vikingjoe's new journal..

[Intensity]

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!

[Vikingjoe93]

intensity said:

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

[Vikingjoe93]

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

[Vikingjoe93]

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)

[mrky03]

vikingjoe said:

intensity said:

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

You can do it Joe! I have faith in ya!

I went to the UK game last night! Bradley had a great game!

[Vikingjoe93]

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.

[mrky03]

vikingjoe said:

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!

[Vikingjoe93]

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 ;D

[Vikingjoe93]

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

[Vikingjoe93]

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

[Vikingjoe93]

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

[mrky03]

Solid training Joe!

[gman]

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.

[Vikingjoe93]

gman said:

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

[masterschamp]

good job, Joe....just keep hammerin away!

Keith

[Vikingjoe93]

masterschamp said:

good job, Joe....just keep hammerin away!

Keith

Thanks Keith, i'm trying my best ;D

[Vikingjoe93]

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

[Vikingjoe93]

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

[Hoopie]

Good looking w/o's Joe! Keep at it!!!

[Tim Wescott]

Nice squatting Joe,and diet looks to be about spot-on!!