Post by nwtrnr on May 25, 2009 23:34:28 GMT -5
Monday Chest
Have not had much time to post but am going to post everyday to keep on track!
2.5 mile fast pace run for cardio 30 minutes lots of hills. Noon time.
Family Picnic love Summer Food!
Warm up at gym 8 minutes on treadmill
Flat bench with dumbells
80lbs x 10 x 2
90lbs x 10 x2
100lbs x 10 Personal Best with dumbells! Felt like I could do more but no spot.
Drop set
75 x 10 x2
Cables Flies
60 x 10
70 x 10
80 x 10 First time at 80 with ease.
Drop set 70 x 10
Incline Press with dumbells
75 x 10 x 3
Drop set
55 x 10 x 2
Super set cables
70 x 10 x 3
Decline Press
145 x 10 x 4 easy sweating like a pig!
Push ups off bench
25
Push Downs
120 x 10
140 x 10
160 x 10
180 x 10
Rope extension
60 x 10
70 x 10
80 x 10
Scull Crushers
80 x 3 x 10
close grip press with easy curl bar 90 x 20
Curls
Hammer curls
35 x 35
easy curl bar
80 x 3 x 10
90 x 3 x 10
Hanging Raises
20
Sits ups on machine 45 degree.
80 x 20
145 x 30
Spent-time to go home
Diet very clean -Same diet for 3 weeks
Breakfast
15 eggwhites
oat meal
Fruit
Lunch
10 eggwhites
chicken or tuna 8 ounces
Protein Shake
Steak or Chicken
Rice 1/2 cup
vegetables 1 cup
10 eggwhites
protien shake
Tuesday last day of this diet changing protein source to more chicken, fish, beef and whey. then one month back on heavy eggwhites. This diet has leaned me out and I have gained alot of strength and muscle. The pasturized eggwhites are expensive so I rotate them every other month. I still eat eggs in my usual diet but not as many. I'm going for a heavy weight gainer with a high calorie content this month with a mix of protiens. My goal is to gain 5 pounds of lean mass by end of summer. My weight is down to 176 not bad, but want to get up to 185-190 lean. Much work to do if I work on my legs I know my weight will go up significantly. Did a hard leg work out yesterday 6 plates on each side without fear, a first! I'm getting more confident but still know my limits.
Have not had much time to post but am going to post everyday to keep on track!
2.5 mile fast pace run for cardio 30 minutes lots of hills. Noon time.
Family Picnic love Summer Food!
Warm up at gym 8 minutes on treadmill
Flat bench with dumbells
80lbs x 10 x 2
90lbs x 10 x2
100lbs x 10 Personal Best with dumbells! Felt like I could do more but no spot.
Drop set
75 x 10 x2
Cables Flies
60 x 10
70 x 10
80 x 10 First time at 80 with ease.
Drop set 70 x 10
Incline Press with dumbells
75 x 10 x 3
Drop set
55 x 10 x 2
Super set cables
70 x 10 x 3
Decline Press
145 x 10 x 4 easy sweating like a pig!
Push ups off bench
25
Push Downs
120 x 10
140 x 10
160 x 10
180 x 10
Rope extension
60 x 10
70 x 10
80 x 10
Scull Crushers
80 x 3 x 10
close grip press with easy curl bar 90 x 20
Curls
Hammer curls
35 x 35
easy curl bar
80 x 3 x 10
90 x 3 x 10
Hanging Raises
20
Sits ups on machine 45 degree.
80 x 20
145 x 30
Spent-time to go home
Diet very clean -Same diet for 3 weeks
Breakfast
15 eggwhites
oat meal
Fruit
Lunch
10 eggwhites
chicken or tuna 8 ounces
Protein Shake
Steak or Chicken
Rice 1/2 cup
vegetables 1 cup
10 eggwhites
protien shake
Tuesday last day of this diet changing protein source to more chicken, fish, beef and whey. then one month back on heavy eggwhites. This diet has leaned me out and I have gained alot of strength and muscle. The pasturized eggwhites are expensive so I rotate them every other month. I still eat eggs in my usual diet but not as many. I'm going for a heavy weight gainer with a high calorie content this month with a mix of protiens. My goal is to gain 5 pounds of lean mass by end of summer. My weight is down to 176 not bad, but want to get up to 185-190 lean. Much work to do if I work on my legs I know my weight will go up significantly. Did a hard leg work out yesterday 6 plates on each side without fear, a first! I'm getting more confident but still know my limits.