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Old 01-01-2009, 07:21 PM   #731
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do you guys have the same new year we do?
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Old 01-03-2009, 01:38 PM   #732
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Friday Jan 2nd/2009

First workout of the new year. Pretty cool.

Weight: 190.2lb

DE Incline Bench
-bar x 8
-95lb x 5
-105lb 8x2

I estimated my max to be somewhere in the 205 range but I'm not really sure.

Dips
bw x 10
bw + 10lb x 10
bw + 20lb x 10
bw + 25lb x 10
bw + 35lb x 9

Haven't done dips in quite a while so the shoulders took a few reps to get back into it. Flexibility is still a bit of an issue here but it seemed to come back a bit as I got used to it again.

HS Narrow Grip Row (hammer grip)
35plates x 10
45s + 10s x 10
2 45s each side 4x10

I've never done a really narrow row like this before and it absolutely hammered my back. I'm very sore today (I'm writing this the next day) in between the scapula. Its a good sore though.

Thougths

Back into ME work for the next 2 workouts. I decided to start in with the DE workouts to "ease in" after the holidays. I'm glad I did because I'm sore anyways. lol

IW
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Old 01-03-2009, 02:14 PM   #733
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Goodluck with the new diet in the new year.

I'm going TCD also
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Old 01-04-2009, 03:23 PM   #734
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Sunday Jan 4th/2009

Anderson Squats
bar x 5
115lb x 4
135lb x 3
165lb x 2
185lb x 1
205lb x 5
215lb x 2

The last rep was a killer but I grunted alot and got it.

Step Ups
bw x 5 (each leg)
40lb x 5
60lb 4x10


Bar Rollouts (from knees)
bw 4x8


Thougths

Tough workout today but good. Next workout I do will be the first one on my TCD.

IW
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Old 01-04-2009, 03:31 PM   #735
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how many days into your tcd?
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Old 01-04-2009, 04:37 PM   #736
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None yet. I'm starting tomorrow.

*EDIT* I see that it didn't save the format I had. I did it in Microsoft works if anyone wants to see it I'll send it over. *EDIT*

Here is what I have worked out so far:

Fats(g) Protein (g) Carbs (g) Calories
Breakfast 7:00am
2 slices bacon 20 7 0
2 whole eggs 10 12.6 1.2
3/4 scoop whey 0 18 0
1 cup Snap Peas 0.4 2 7
Metamucil Tabs 0 0 0
Subtotal 30.4 39.6 8.2 465

Morning Meal 9:30am
100g (1/2 cup) ground beef 25 17 0
100g chicken breast 0.5 20 0
1 whole egg 5 6.3 0.6
1 cup diced celery (120g) 0.2 0.8 3.6
Subtotal 30.7 44.1 4.2 470

Lunch 12:00
100g (1/2 cup) ground beef 25 17 0
100g chicken breast 0.5 20 0
1 whole egg 5 6.3 0.6
1 cup diced celery (120g) 0.2 0.8 3.6
Subtotal 30.7 44.1 4.2 470

Afternoon Meal 2:30pm
100g (1/2 cup) ground beef 25 17 0
100g chicken breast 0.5 20 0
1 whole egg 5 6.3 0.6
1 cup diced celery (120g) 0.2 0.8 3.6
Subtotal 30.7 44.1 4.2 470

Supper 5:30pm
Bratwurst 26 15 3
1/2 Can of Tuna 0.75 19 0
1 cup Snap Peas 0.4 2 7
1 tsp EVOO 4.5 0 0
Subtotal 31.65 36 10 469

Night Meal 8:00pm
1 scoop of whey 0 24 0
4 tbsp 1/2 fat mayo 20 0.5 0
1 cup diced celery (120g) 0.2 0.8 3.6
3 slices turkey bacon 9 10 0
Subtotal 29.2 35.3 3.6 418

Total 183.35 243.2 34.4 2,761

I put the morning meal, lunch, and afternoon meal the same because I want it to be easy to make meals for work.

Its based off 60% Fat 33% protein and 7% carbs (by calories). The reason I chose such a high fat level was otherwise the protein levels had to huge to make up for the calories.

Any suggestions? I also have to work out the gym day meal plan but it will the same until the last meal because that is after the gym.



IW
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Old 01-05-2009, 08:18 PM   #737
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I've decided the workout day meal plan will be the same as the non workout day but the night meal will be switched PWO shake with carbs. 80g carbs and 35g protein. Should I have something after this as well? The PWO shake will be around 7:30 I'm guessing.

IW
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Old 01-05-2009, 09:04 PM   #738
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Well good luck with the diet man. Do you have a specific goal in mind... or just jacked and tanned.
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Old 01-05-2009, 09:11 PM   #739
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What time of day do you lift?
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Old 01-06-2009, 05:59 AM   #740
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My goal is to just slowly trim up while at least maintaining strength...if not still making gains. Hopefully to be pretty trim by summer time.

I workout out in the evening. We usually start at around 7pm and finish in about an hour.

IW

Last edited by iron_worker; 01-06-2009 at 07:09 AM..
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