Bodybuilding.net - Bodybuilding Forum

April 4/09

10 min w/u run.


SQUAT

BARx5
95x8
145x3
195x2
215x1
235x1
255x5x3
215x5x2

BENCH

BARx5
95x8
145x3
165x2
175x1
190x5x3
165x5x2

Shoot.. Forgot it was military presses today..

SINGLE ARM ROWS

40x5
60x5
75x4
85x3
105x5x3

HANGING CHAIR RAISES

10x3


DIET:

Oats, 1% cottage cheese, 3 tbsp walnuts, 1% milk

1.5 cups cottage cheese, 1 cup grapes, 3 tbsp almonds

bran cereal, 1% milk, .5 cups dried blueberries, 40g whey, walnuts

1 cup brown rice, 8oz. salmon, salad with olive oil dressing.

70g waxy maize, 30g whey.

bran cereal, 1% milk, .5 cups dried blueberries, 40g whey, 3 tbsp. walnuts

1 cup 1% cottage cheese.

3130 cals. 293g protein. F 21% C 41% P 37%

April 6/09

Diet:

Oats, 1% cottage cheese, 3 tbsp walnuts, 1% milk

1.5 cups cottage cheese, 1 cup grapes, 3 tbsp almonds

1 cup brown rice, 2 cups chicken breast, .5 cup tomato sauce, .5 onion

1 cup chicken breast, 1 cup broccoli, 1 cup brown rice.

12oz smooth tofu, 2 tbsp peanut butter, 2 tbsp cocoa powder, 30g whey, 1 tbsp fructose, 1 tsp vanilla (chocolate tofu pudding)

2860 cals. 290g protein. F 25% C 35% P 40%

June '08: 204 lbs, 21.5% b.f. (isolation excersizes, 10-15 reps)

Waist: 37.25 Upper Chest: 44.0 Chest: 41.5 Ribs: 38.5 Hips: 42.5 Thigh: 25.5 Calf: n/a

Sept '09: 210 lbs, 21.8% b.f. (started SS)

Waist: 37.75 Upper Chest: 44.0 Chest: 42.5 Ribs: 40.0 Hips: 43.0 Thigh: 25.5 Calf: n/a

March '09: 231 lbs, 23% b.f.

Waist: 41.0 Upper Chest: 44.75 Chest: 43.5 Ribs: 41.75 Hips: 44.0 Thigh: 25.0 Calf: 16.0

June '08 to March '09:

Waist: +3.75 Chest: +2.0 Upper Chest: +0.75 Ribs: +3.25 Hips: +1.5 Thigh: -0.5 Calf: n/a