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Post by Vikingjoe93 on Feb 5, 2007 4:55:17 GMT -5
2-5-07 monday
squats
warmup 12x135 10x135 6x185 3x225 1x245
working sets 4-6x275 4-6x275 4-6x275
leg presses 4-6x380 4-6x380 4-6x380
leg extensions(rest pause style) 6 sets of 3 in 1 set set 1: 3x170 rest 15secs, 3x170 rest 16 secs, 3x170 rest 17 secs, 3x170 rest 18 secs, 3x170
set 2: 3x170 rest 15secs, 3x170 rest 16 secs, 3x170 rest 17 secs, 3x170 rest 18 secs, 3x170
stiff leg deadlifts
warm up 12x135 10x135 6x185 3x225
work sets 4-6x275 4-6x275
seated leg curls(rest pauses style)
set 1: 3x150 rest 15 secs, 3x150 rest 16 secs, 3x150 rest 17secs, 3x150 rest 18 secs, 3x150 rest 19secs, 3x 150
set 2: 3x150 rest 15 secs, 3x150 rest 16 secs, 3x150 rest 17secs, 3x150 rest 18 secs, 3x150 rest 19secs, 3x 150
standing smith machine calf raises 6-8x180 6-8x200 6-8x230
seated calf raises 6-8x140 6-8x140
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Post by Vikingjoe93 on Feb 5, 2007 4:58:01 GMT -5
2-05-07 monday meals
5am
3 oatmeal pancakes
8am
3 oatmeal pancakes
11am
4.75 oz chicken breast 4 oz sweet potatos
2pm
4.75 oa chicken breast 4 oz sweet potatos
5pm postworkout
1 serving ON whey protein 5 oz eye of round steak 5 oz red potatos
8pm
8 egg whites 2 yolks
1947 calories 41 fat 150 carbs 230 protein
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Post by Vikingjoe93 on Feb 6, 2007 9:32:49 GMT -5
2-6-07 tuesday
incline barbell bench press
warm up 12x95 10x95 6x135 3x185
working sets 4-6x205 4-6x205 4-6x205
flat bench barbell press 4-6x225(6) 4-6x225(5) 4-6x225(3)
decline bench barbell press 4-6x185
rest pause sets
working set 1: 6 sets of 185x 3 reps with about 15 secs between each set
working set 2: 6 sets of 185x 3 reps with about 15 secs between each set
barbell wrist curls 6-8x90 6-8x90 6-8x110 6-8x130
cardio bike 20 minutes
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Post by Vikingjoe93 on Feb 6, 2007 9:36:35 GMT -5
2-6-07 meals
5am
2 oatmeal pancakes omalette with 2 slices of turkey bacon, 1 whole egg and about 5 egg whites
8am
4oz chicken 4 oz red potatos
11am
4oz chicken 4oz sweet potatos
2pm preworkout
4 oz chicken 4 oz sweet potato
5pm postworkout
5.5 oz lean hamburger meat 5 oz red potatos
8pm
8 egg whites 2 yolks
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Post by Hoopie on Feb 6, 2007 23:27:17 GMT -5
Looking real good Joe! Keep it up buddy.
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Post by mrky03 on Feb 7, 2007 14:57:17 GMT -5
Looks like you're staying consistent Joe! Stay intense buddy!
How do you think the Cats will do against Fla. on Saturday?
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Post by Tim Wescott on Feb 7, 2007 18:47:25 GMT -5
Damn good training,and really tight diet Joe!!
Looking good buddy!! #woohoo8ad#
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Post by Vikingjoe93 on Feb 8, 2007 4:37:46 GMT -5
Looks like you're staying consistent Joe! Stay intense buddy! How do you think the Cats will do against Fla. on Saturday? Thanks joel, as for the cats who knows. If they can get some scoring out of crawford, meeks and morris i think we will be alright.
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Post by Vikingjoe93 on Feb 8, 2007 4:39:44 GMT -5
Damn good training,and really tight diet Joe!! Looking good buddy!! #woohoo8ad# Thanks Tim, i have been doing better. I didn't lift or doing anything yesterday due to my shoulder bothering me. So diet took a nose dive yesterday but i'm back on track today. ;D
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Post by Vikingjoe93 on Feb 8, 2007 4:42:14 GMT -5
2-8-07 thursday
barbell rows
warmup 12x 10x 6x 3x
working sets 4-6x 4-6x
close grip pulldowns 4-6x 4-6x
pullups 6x 6x
seated cable rows 4-6x
deadlifts 4-6x 4-6x
barbell shrugs 4-6x 4-6x
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Post by Vikingjoe93 on Feb 8, 2007 4:45:17 GMT -5
2-8-07 thursday meals
5am
4oz chicken breast 4oz sweet potato 1 cup of green beans
8am
8 egg whites 2 yolks
11am
4oz lean ground beef(93/7)
2pm
4 oz chicken breast 4oz sweet potato 1 cup of green beans
5pm
4oz chicken 4 oz sweet potato
8pm
8 egg whites 2 yolks
1670 calories 53 fat 79 carbs 191 protein
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Post by mrbeefy on Feb 8, 2007 14:19:45 GMT -5
Looking tight there VJ!!! hang in there buddy, and don't sweat those nose dives!!! you'll come back even stronger!!!! mrbeefy
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Post by Vikingjoe93 on Feb 8, 2007 15:00:34 GMT -5
Looking tight there VJ!!! hang in there buddy, and don't sweat those nose dives!!! you'll come back even stronger!!!! mrbeefy Thanks Frank, i know by reading your journal you have struggled with your diet also. It sucks to mess up, it's a shame food can be so addicting.
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Post by mrky03 on Feb 8, 2007 17:43:05 GMT -5
Hey a guys gotta eat! Everybody except Frank, Hoops and Randy! Lol
Yes Morris will be the key Saturday night!
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Post by Vikingjoe93 on Feb 9, 2007 9:14:12 GMT -5
2-8-07 thursday barbell rows warmup 12x 10x 6x 3x working sets 4-6x 4-6x close grip pulldowns 4-6x 4-6x pullups 6x 6x seated cable rows 4-6x deadlifts 4-6x 4-6x barbell shrugs 4-6x 4-6x I had a very lackluster back workout at home yesterday. My shoulder is still hurting so i'm going to rest up for the next 3 days and hope that it's better monday
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Post by Tim Wescott on Feb 9, 2007 21:14:23 GMT -5
Rest it up buddy and come back stronger!!
Good luck with it,I`m just getting over a shoulder problem so I can definately relate.
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Post by Vikingjoe93 on Feb 9, 2007 22:13:01 GMT -5
Rest it up buddy and come back stronger!! Good luck with it,I`m just getting over a shoulder problem so I can definately relate. thanks Tim, i just read a post in the injury section that dante wrote. You use a broomstick and work your shoulders, man my shoulder already feels better, i'm hoping after 3 or 4 days of this exercise i'll be back to normal.
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Post by mrky03 on Feb 10, 2007 10:40:07 GMT -5
Shoulder injurys really suck! I hurt mine really bad a couple of years ago. It took me several months to rehab it completely.
I hope you feel better on Monday.
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Post by Vikingjoe93 on Feb 12, 2007 12:25:39 GMT -5
2-12-07 monday 3:30 am 25 minutes of walking on treadmill. 3mph on a slight incline. 3:15pm leg workout free weight barbell squats warm up 12x135 10x135 6x185 3x225 working sets 6x275 6x275 6x275 leg press( it to longer to laod the plates than to do the set : 6x 20plates 6x20 plates 6x20 plates leg extensions 6x150 6x150 6x150 seated leg curls warm up 12x70 10x90 6x130 working sets 6x170 6x170 6x170 stiff leg deadlifts warmup set 6x135 working sets 6x225 6x275 smith calf raises no smith machines were avalb. so i didn't do these 8x 8x 6x seated calf raises 8x100 6x120 8x100 10x70
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Post by Vikingjoe93 on Feb 12, 2007 12:28:57 GMT -5
2-12-07 monday meals
5am
2 whole eggs 1 and half cups of egg whites 2 slices of turkey bacon
8am
5 oz chicken breast 1 cup of green beans
11am
5oz eye of round steak 1 cup of green beans
2pm
5 oz chicken breast 1 cup of green beans
5pm
5 oz eye of round steak 1 cup of green beans
8pm
8 egg whites 2 yolks
1693 calories 62 fat 37 carbs 227 protein
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