Jan 9th
30 min cardio !
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Jan 9th
30 min cardio !
Jan 10th 2010
reverse bands deadlift - green bands
265x5
265x5
355x5
445x3
495x2
515x1
535xfail
bands gave tension from ground to around my high shin , just before my knee. Worked the last 6" or so and lockout. Didn't put any gear on.
High rep deads
2x20@265
Reverse banded squat - 685
http://www.youtube.com/watch?v=kT-050AAUv4
FAIL - 725 - LOL !!
http://www.youtube.com/watch?v=XEUD3Mtd4D8
Reverse Banded Press - 405x3
http://www.youtube.com/watch?v=auTFEKjkiU4
Jan 11th
40 mins cardio - bike
Jan 12th
40 mins cardio - bike ride
3 hours later
Standing Shoulder Presses
Front Raises
Close Grip bench
BB curls
Skull Crushers
all done with light weight high reps @ work training
3 hrs later
40 mins cardio - bike ride
Jan 13th
Cardio
30 / 30 split morning - afternoon on the bike.
Jan 13th 7pm
Bench Triples
45x12
45x10
135x8
185x6
225x3
275x3
315x3
325x3
Incline DB presses
95lbs x 8
100lbs x 8
100lbs x 6
Close Grip / Reverse Grip Bench
3x10 @ 135
One arm behind the neck tri extensions
3x15 with 22's
Dips with 35lbs chains
2x10
BB curls
2x20 @ 45
Very surprised that I was able to get 325 x3 today. All week my diet has been spot on with NO cheating and NO carbs ! Total intake is aprox 2600-2800 cals. I've been doing about 1 hr cardio daily so I wasn't planing on doing anything heavy in the gym , but when I got to 225 and it felt light I thought I would see how heavy I could go with triples - I'm happy with the 325 . I think doing the reverse bands last week helped .
This is what I've been eating all week . I'm not going to post my diet all the time because I am eating the samething every day.
Started on Wednesday the 6th - First carb meal will be this Sunday , then every Sunday after that.
Meal 1
3 whole eggs
3/4 cup whites
Meal 2
50g protein ( weighs out to 1 3/4 scoops )
2 tbsp NPB
Meal 3
8oz chicken breast ( weigh raw )
1/2 cup Almonds
Meals 4
50g protein
1tbsp NPB
Meal 5
8oz XL ground beef ( cooked with Olive oil and Chilli pepper )
3 cups spinach
Meal 6
50g protein
2tbsp NPB
Drinking 5L of water mixed with Xtend
Multi Vitamin Pack
Beta Force (2g BA)
Kre-Alkalyn (1.5g)
ZMA ( before bed)
Fish oil ( 3g )
2 cups of coffee to start the day off - This also helps me go the washroom .
Nice vids man!Quote:
Originally Posted by Talo
The 725 is pretty funny. only because I've been there myself... I love the girl at the end who asks if you're ok... that's the dagger that just kills, lol.
LOL , with a litle chuckle too .Quote:
I love the girl at the end who asks if you're ok... that's the dagger that just kills, lol.
Jan 14,2010
35 mins bike at 10am
3O min bike at 3:20 pm