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Pitysister · 02-24-2009, 04:49 PM

usually for beef...4 oz. has 22 g of protein...is that what the label says? if it is...then it's for uncooked

iron_worker · 02-24-2009, 05:25 PM

Everything is in grams. lol

100g lean ground beef = 15g fat, 20g protein,

Pitysister · 02-24-2009, 06:32 PM

yeah, that's raw

iron_worker · 02-25-2009, 06:15 PM

Wednesday Feb 25th/2009

Flat BB Bench
bar x 8
115lb x 10
155lb x 10
165lb x 10
175lb 2x10

Single arm DB Row
40lb x 12
45lb x 12
50lb x 12
55lb x 12
60lb x 12
65lb x 12

Incline Bench
bar x 5
95lb x 10
115lb x 10
135lb x 5

Wow, tris are trashed.

Seated DB Curls
20lb x 10
25lb x 10
27.5lb x 10
30lb x 9,8

Thoughts

Wow this volume stuff really kills me.

IW

Pitysister · 02-25-2009, 07:12 PM

that just doesn't look fun

iron_worker · 02-25-2009, 07:39 PM

Its something different than what I have been doing some I'm enjoying it for now.

Oh ya, I found out today that my scale is not accurate today. Pft. I spent like $15 bucks on two tiny batteries and it doesn't work right. Great.... lol

IW

iron_worker · 02-27-2009, 03:45 PM

Friday Feb 27th/2009

Weight: 186.0 I definately looked/felt leaner all this week and the scale proves it. I think I may have my diet more or less figure now. Running the TCD for 5 days straight is going to be great I think.

Deadlifts
bar x 5
40kg x 5
60kg x 5
80kg x 3
100kg x 5
120kg x 5
130kg x 5
140kg x 5
150kg x 4

My last rep started to fall apart so I abandoned it but overall I'm happy with that.

BB Lunges
bar x 8
65lb x 8
85lb x 8
95lb x 8

Oblique Cable Twisty Thing
40lb x 12
45lb x 12
50lb x 12
55lb x 12

Thougths

This workout was a little pressed for time. I would have done at least one more exercise but no time no time!

IW

iron_worker · 03-02-2009, 05:45 PM

Monday March 2nd/2009

Flat BB Bench
bar x 8
135lb x 3
175lb x 5
185lb x 5
195lb x 5
205lb x 5
215lb x 3

Pull-Ups
bw x 5,4,3

Chin-Ups
bw x 4,3,3

My chins/pulls are le poo.

Standing DB Press
30lb x 10
32.5lb x 10
35lb x 10
40lb x 8

BB Shrugs
135lb x 10
185lb x 8,6,5

BB Curls
bar x 10
55lb x 12
65lb x 12
75lb x 6
45lb x 20

Thoughts

Well last night I went to bed at a reasonable hour but for some reason woke up at about 4:30am and couldn't really get to sleep after that. On a good note, I signed a contact with a consulting firm for some casual work with the potential to go permanent if the work is there. Thank god!

IW

HIThopper · 03-02-2009, 06:06 PM

Great news about the job Dub!!

Ross86 · 03-02-2009, 06:59 PM

Good to hear. I hope it pans out for you.

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02-24-2009, 04:49 PM	#871
Pitysister Rank: Light Heavyweight Experience: > 1 Year Join Date: Aug 2007 Posts: 4,221 Country: Gender:	usually for beef...4 oz. has 22 g of protein...is that what the label says? if it is...then it's for uncooked

02-24-2009, 05:25 PM	#872
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Everything is in grams. lol 100g lean ground beef = 15g fat, 20g protein,

02-24-2009, 06:32 PM	#873
Pitysister Rank: Light Heavyweight Experience: > 1 Year Join Date: Aug 2007 Posts: 4,221 Country: Gender:	yeah, that's raw

02-25-2009, 06:15 PM	#874
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Wednesday Feb 25th/2009 Flat BB Bench bar x 8 115lb x 10 155lb x 10 165lb x 10 175lb 2x10 Single arm DB Row 40lb x 12 45lb x 12 50lb x 12 55lb x 12 60lb x 12 65lb x 12 Incline Bench bar x 5 95lb x 10 115lb x 10 135lb x 5 Wow, tris are trashed. Seated DB Curls 20lb x 10 25lb x 10 27.5lb x 10 30lb x 9,8 Thoughts Wow this volume stuff really kills me. IW

02-25-2009, 07:12 PM	#875
Pitysister Rank: Light Heavyweight Experience: > 1 Year Join Date: Aug 2007 Posts: 4,221 Country: Gender:	that just doesn't look fun

02-25-2009, 07:39 PM	#876
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Its something different than what I have been doing some I'm enjoying it for now. Oh ya, I found out today that my scale is not accurate today. Pft. I spent like $15 bucks on two tiny batteries and it doesn't work right. Great.... lol IW

02-27-2009, 03:45 PM	#877
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Friday Feb 27th/2009 Weight: 186.0 I definately looked/felt leaner all this week and the scale proves it. I think I may have my diet more or less figure now. Running the TCD for 5 days straight is going to be great I think. Deadlifts bar x 5 40kg x 5 60kg x 5 80kg x 3 100kg x 5 120kg x 5 130kg x 5 140kg x 5 150kg x 4 My last rep started to fall apart so I abandoned it but overall I'm happy with that. BB Lunges bar x 8 65lb x 8 85lb x 8 95lb x 8 Oblique Cable Twisty Thing 40lb x 12 45lb x 12 50lb x 12 55lb x 12 Thougths This workout was a little pressed for time. I would have done at least one more exercise but no time no time! IW

03-02-2009, 05:45 PM	#878
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Monday March 2nd/2009 Flat BB Bench bar x 8 135lb x 3 175lb x 5 185lb x 5 195lb x 5 205lb x 5 215lb x 3 Pull-Ups bw x 5,4,3 Chin-Ups bw x 4,3,3 My chins/pulls are le poo. Standing DB Press 30lb x 10 32.5lb x 10 35lb x 10 40lb x 8 BB Shrugs 135lb x 10 185lb x 8,6,5 BB Curls bar x 10 55lb x 12 65lb x 12 75lb x 6 45lb x 20 Thoughts Well last night I went to bed at a reasonable hour but for some reason woke up at about 4:30am and couldn't really get to sleep after that. On a good note, I signed a contact with a consulting firm for some casual work with the potential to go permanent if the work is there. Thank god! IW

03-02-2009, 06:06 PM	#879
HIThopper Rank: Middleweight Join Date: Aug 2007 Location: Australia Posts: 2,029 Country: Gender:	Great news about the job Dub!!

03-02-2009, 06:59 PM	#880
Ross86 Rank: Light Heavyweight Experience: > 1 Year Join Date: Jan 2007 Location: NC Posts: 3,268 Country: Gender:	Good to hear. I hope it pans out for you.

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