Jan 9th
30 min cardio !
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!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.
People think it's an obsession. A compulsion. As if there were an irresistible urge to act. It's never been like that. I chose this life. I know what I'm doing. And on any given day I could stop. Today, however isn't that day. And tomorrow won't be either.
LOL , with a litle chuckle too .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
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