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

Everything is in grams. lol

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

yeah, that's raw :)

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

that just doesn't look fun :)

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

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

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

Great news about the job Dub!!

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