|
Post by blade on Jun 24, 2007 12:31:24 GMT -5
Thanks for the support fellas. My family is coming down for the Sept 22nd show so it'll be really cool having some Bostonians in the crowd cheering for me like a Red Sox fan would!
|
|
|
Post by Tim Wescott on Jun 25, 2007 10:57:26 GMT -5
Diet looks very solid...........you can accomplish a sh*tload of work which equal big changes in 12 weeks time.......just be consistant and adjust things as you need to.
Train hard!
|
|
|
Post by blade on Jun 25, 2007 14:29:37 GMT -5
Thanks Tim. My coach is a little nervous about me getting my bf low enough but he's never worked this close with me to see how my body respnds. i think we'll be ok. we should see in the next 4 weeks
|
|
|
Post by RUBICON19 on Jun 25, 2007 16:14:11 GMT -5
Today I met with my coach and Houston....We got some work to do!!! My bf 26% higher than I thought BUT we are going to hit Cario every day for the next few weeks and my diet will consist of this for the next two weeks without a cheat day Meal 1 40g Protein 50g Carbs Meal 2 40g Protein Meal 3 40g Protein 50G Carbs All the acceptable veggies I can eat Meal 4 40g Protein Meal 5 40G Protein 50g Carbs Veggie buffet MEal 6 40g protein Meal 7 40g Protein Meal 8 40g Protein Cardio 7 days a week at least an hour 1.5 gallons distilled water __________________ Minucci's "TEAM PHYSIQUE" "The Body at it's Best" 12 weeks to Blade's Rising 13 weeks to Blade's Redemption Goal 196lbs SHRRRREEEEDDDDEDDD!!!!! Looks good. Any starchy carbs at all? Any EFA's added?
|
|
|
Post by beckie on Jun 26, 2007 4:29:43 GMT -5
I was going to say the same thing Rubes Where are the fats? Any starchy carbs amongst those 50g servings? What supplements will you be using?
|
|
|
Post by blade on Jun 26, 2007 11:24:18 GMT -5
having technical issues posting today
|
|
|
Post by blade on Jun 26, 2007 11:28:23 GMT -5
I am using ALRI EVO Stack cutting style, and Venom Tri Lean system with Thyroid x added 9 weeks out.
|
|
|
Post by blade on Jun 26, 2007 11:30:46 GMT -5
The diet is only for TWO weeks since I am a little behind. Carb source is cream of Wheat, Kashi Lean honey/cinnamon, brown organic rice
|
|
|
Post by blade on Jun 26, 2007 11:37:02 GMT -5
ok for some reason i can only quick post and not do a regular reply. keep getting page not found error. ?
|
|
|
Post by blade on Jun 26, 2007 20:52:05 GMT -5
Hope this works from my home pc
Monday Night chest/calves/low abs
db press 115/10 105/12 90/15
inc db press 75/10 65/12 60/15
flat db fly 50/10 65/12 60/15
inc db fly 40/10 35/12 35/15 deep stretch
low cable fly 60/10 50/12 40/15
calves stand calf raise (on hack squat) 2plates/20 4plates/18 6plates/15
seated calf raise 70/20 90/15 90/15
leg press calf raise (toe in) 6 plates/15 6 plates/15 6 plates/15
leg press calf raise (toes out) 6 plates/15 6 plates/15 6 plates/15
leg raise 3x15
rope pulldown crunches 100x3x15
cardio 30 m ellyptical lev 8 6.3 mph stride
tuesday cardio 40 m treadmill 4 mph 30 m arc trainer 6mph lev 25
|
|
|
Post by Hoopie on Jun 26, 2007 22:34:14 GMT -5
Off and running my friend, looking great! I'm here for ya buddy...
|
|
|
Post by beckie on Jun 26, 2007 22:54:05 GMT -5
Great workouts-you're getting some good intensity going there! thanks for the update on your diet-I was a wee bit concerned only because you didn't list your starch sources but now I'm happy
|
|
|
Post by blade on Jun 27, 2007 4:30:42 GMT -5
Great workouts-you're getting some good intensity going there! thanks for the update on your diet-I was a wee bit concerned only because you didn't list your starch sources but now I'm happy Oh your welcome. Soon I'll be adding some yams. sweet potatoes to the mix. I just didn't list it specifically the first time. Just gave some basic "counts of grams"
|
|
|
Post by mrky03 on Jun 27, 2007 17:26:48 GMT -5
Good going Russ! It will be a challenge but well worth the effort. Stay on point as Tim would say!
|
|
|
Post by blade on Jun 27, 2007 20:10:38 GMT -5
Tonights workout
Hams/Bi's/Mid-Upper Abs
Hams One LEg Curl (singles) 120/10 90/12 70/15
Lying Leg Curls 110/10 80/12 70/15
Rev (Seated) Leg Curls 130/10 110/12 100/15
Butt Blaster 130/10 slow reps 130/12 slow reps 110/15 slow reps
Lunges bw/10 25 in each hand/12
Biceps
BB Curl 115/10 105/12 85/15
Seated Alt DB Curls 55/8 too heavy needed 10 45/12 35/15
Preacher curl 110/10 90/12 80/15
Concentration Curls 35/10 27.5/10+2 forced 20/15
ABS Sit ups on stability ball unweighted 1/25 1/15 abs cramped 1/15
Weighted Crunches 10lb ball/20 20lb ball/15 bw/8
Seated Crunch weighted 55/15, 15, 11
Cardio 25 m Ellyptical L8 6.5mph HR 145 20 m TReadmill 4 mph HR 132
|
|
|
Post by blade on Jun 27, 2007 20:12:05 GMT -5
Good going Russ! It will be a challenge but well worth the effort. Stay on point as Tim would say! Thanks Bud. I'm totally focused and can't afford to look even to the right or left for one second!!! lol
|
|
|
Post by masterschamp on Jun 28, 2007 7:43:17 GMT -5
Good going Russ! It will be a challenge but well worth the effort. Stay on point as Tim would say! Thanks Bud. I'm totally focused and can't afford to look even to the right or left for one second!!! lol That's the level of focus that is required, Russ.... you are gonna do great! Keith
|
|
|
Post by Hoopie on Jun 28, 2007 15:12:28 GMT -5
Cardio 25 m Ellyptical L8 6.5mph HR 145 20 m TReadmill 4 mph HR 132
This is a man with a goal and nothing going to stop him...AWESOME Blade! Keep it up. With this kind of intensity you will do/look/be great!!
|
|
|
Post by blade on Jun 28, 2007 21:25:42 GMT -5
AM CARDIO
4MPH TREADMILL 30M 65% HR
ABS OBLIQUES ALT SIDE SIT UPS 3X25
BICYCLE CRUNCHES 1X25 1X20 1X20
SIDE CABLES PULLDOWNS 85/15 95/20 105/25
PM WORKOUT SHOULDERS/TRICEPS ARNOLD PRESS 65/10 55/12 50/15
DB SIDE LATERALS 40/10 30/12 27.5/15
CABLE LATERAL BEHIND BACK 30/10 30/12 25/15
TRICEPS CG BENCH PRESS (SMITH) 245/10 205/12 185/10 (GASSED OUT?)NEED 15
V BAR PUSHDOWN 190/10 160/12 145/15
OH DB EXT 90/8 (HEAVY NEEDED 10) 75/12 65/15
ROPE PUSHDOWN 85/10 W HOLD 70/12 "" 65/15 - 9 HOLD 6 XREPS
CARDIO 25M ELLYPTICAL 75% HR 6.4MPH
|
|
|
Post by blade on Jun 28, 2007 21:26:39 GMT -5
THANKS STEVE - KEITH! MEANS ALOT
|
|