2-4-07
Diet
239g Protein, 202g Carbs, 40g Fat
PM
45 min. Cardio
2-5-07
Diet
256g Protein, 140g Carbs, 35g Fat
AM
40 min. Cardio
PM
Glute/Ham 110x20 for 6 sets
Leg Curl 75x20 for 6 sets
LP Row 60x20 for 6 sets
Rope Pulldown 70x20 for 6 sets
Calf Press 350x20 for 6 sets
BB Curl 50x20 for 2 sets, 50x17, 40x20 for 2 sets, 40x16
Shruggs 320x20 for 6 sets
2-6-07
Diet
262g Protein, 167g Carbs, 49g Fat
PM
Leg Press 310x20 for 5 sets, 310x17
Leg Ext 95x20 for 6 sets
DB Incline 45x20 for 4 sets, 45x17, 45x16
Crossover 30x20 for 2 sets, 30x11, 25x20, 25x15, 25x15
Arnold Press 30x20 for 5 sets, 30x15
Tricep Pressdown 50x20 for 3 sets, 50x17, 50x17, 50x16
Nice job. Im going to start following this. I seen last times 18 weeks out, and i was like no way. Proved me wrong. This time you look better at 18 weeks out. I cant wait to see the change. Its inspiring. Im about 210 and im looking to compete. I have the size and a little definition like you do, but i need to transform like you greatly did.(in getting seperated and defined) i have a workout log and food log.
Id like to see some meals you eat, like a day like 246g Protein, 120g Carbs, 40g Fat for example. Just everynow and then through it in there, that would be awsome to follow. It just amazes me. Id love to hear some tips or secrets, if you dont feel confortable posting it, just pm me.
2-7-07
Diet
236g Protein, 99g Carbs, 55g Fat
AM
40 min. Cardio
PM
45 min. Cardio
2-8-08
Diet - Thru pre-workout only
164g Protein, 62g Carbs, 10g Fat
AM
40 min. Cardio
PM
Squat 245x12, 245x8
SL Deadlift 255x12, 255x9
Leg Ext 235x12, 235x12
Leg Curl 140x12, 140x9
Calf Press 370x12, 370x12
Pulldown 160x12, 160x10
LP Row 110x6, 90x12
DB Incline 100x12, 100x7
Crossover 42.5x12, 42.5x12
Shruggs 450x12, 450x12
BB Curl 80x12, 80x7
Rope Tricep 72.5x12, 80x12
Arnold Press 60x12, 60x12
2-9-07
Diet - From post workout Thurs thru Friday night
269g Protein, 1492g Carbs, 77g Fat
2-10-07
Diet
250g Protein, 270g Carbs, 93g Fat
AM
a1. Deadlift 355x6, 255x6, 355x6
a2. Seated Calf 270x6, 270x6, 270x6
b1. Squat 295x3, 275x3, 245x4
b2. Shruggs 540x6, 540x6, 540x6
c1. Bench 335x3, 315x5, 315x5
c2. Row 245x6, 245x6, 245x6
d1. Chin BWx6, BWx6, BWx6
d2. HS Military 135x5, 135x4, 135x4
e1. BB Curl 110x5, 110x4, 110x4
e2. Tricep Pressdown 100x6, 115x6, 130x4
Squatting went awful today. My knees just were not ready to go and my weights suffered because of it.
[quote]Jason B wrote:
2-10-07
Squatting went awful today. My knees just were not ready to go and my weights suffered because of it.
[/quote]
Hi Jason,
…been following along with interest.
Thanks for sharing!
Re: knees
Do you wrap? -your knees I mean…do you use knee wraps or no?
I’m just curious. I’ve been mess’n with them here lately -off and on.
I can see why guys use them. I can definitely get more weight and more reps…but ultimately my knees really take a beating.
peace
I don’t wrap my knees. What I think happened was I had to go work out early on Saturday morning which I am not used to. I normally have all day to get my knees warmed up, but instead I got out of bed and went to the gym and didn’t warm up well enough. So if it happens again I will be concerned.
I have had some requests for a sample depletion day diet menu. Here is one from last week.
Pro Carb Fat
Meal 1 - Micellar Milk 40 12 2
Meal 2 - Labrada Bar 30 36 7
Meal 3 - Taco Meat 72 16 12
3 oz FF Cheese 27 6 0
3 Taco Shells 2 22 6
Meal 4 - Micellar Milk 40 12 2
Meal 5 - Tuna on Toast 45 36 6
Totals 256 140 35
2-11-07
Diet
235g protein, 244g Carbs, 48g Fat
PM
40 min Cardio
2-12-07
Diet
286g Protein, 176g Carbs, 57g Fat
AM
40 min Cardio
PM
Rope Pullthroughs 57.5x20 for 4 sets, 57.5x15, 57.5x15
Hamstring Curl 75x20 for 6 sets
Calf Press 370x20 for 6 sets
Rope Pulldown 85x20 for 2 sets, 85x17, 85x15, 70x20 for 2 sets
LP Row 60x20 for 6 sets
BB Curl 50x20 for 4 sets, 50x17, 50x15
Shruggs 360x20 for 5 sets, 360x15
2-13-07
Diet
266g Protein, 161g Carbs, 63g Fat
AM
20 min of Snow Shoveling
PM
Leg Press 310x20 for 6 sets
Leg Ext 95x20 for 6 sets
DB Incline 45x20 for 3 sets, 45x18, 45x16, 45x14
HS Incline 45x20 for 4 sets, 45x16, 45x15
Military 30x20 for 5 sets, 30x16
Tricep Pressdown 50x20 for 3 sets, 50x15, 40x20, 40x16
2-14-07
Diet
251g Protein, 137g Carbs, 82g Fat
AM
40 min Cardio
PM
30 min. Cardio
2-15-07
Diet - Thru pre-workout
120g Protein, 117g Carbs, 36g Fat
PM
Squat 245x8, 225x12
SL Deadlift 255x12, 255x8
Leg Ext 235x12, 235x12
Leg Curl 140x12, 140x12
Single Leg Calf press 210x12, 230x12
Pulldown 160x12, 160x9
Row 100x12, 100x10
DB Incline 100x12, 90x8
Crossover 50x7, 42.5x11
BB Shruggs 225x12, 225x12
Military 65x12, 65x10
BB Curl 80x12, 80x10
Rope Tricep 50x12, 50x12
30 min Cardio post workout
2-16-07
Diet - From Thurs post workout thru Friday night
289g Protein, 1460g Carbs, 78g Fat
2-17-07
Diet
262g Protein, 199g Carbs, 59g Fat
PM
a1. Squat 275x4, 275x4, 275x3
a2. Shrugg 540x6, 540x6, 540x6
b1. Deadlift 355x6, 355x4, 355x3
b2. Seated Calf 270x6, 270x6, 270x6
c1. Bench 315x5, 315x4, 315x3
c2. BB Row 255x3, 245x5, 225x6
d1. Chin BWx6, BWx6, BWx6
d2. HS Military 135x4, 135x4, 135x4
e1. BB Curl 110x5, 110x4, 110x4
e2. Tricep Pressdown 115x6, 115x6, 115x6
30 min. Cardio Postworkout
Looking good man, keep it up. Why dont you post some pic’s so we can see how your doing?
I need to get some pics up along with my last week of my journal. I will see what I can do on the pic front in the next few days.