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Doing your abs is like eating your vegetables when you were younger...You don't want to do it, they suck, they are terrible, you feel like shit after and it seems like there is an infinite amount of them...But they HAVE to be done!

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"Pain don't hurt" - Dalton

"NO, this is my squat rack. Go get your own!"

"Damn that's shit heavy" - Wolf


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umm....im indian....i LIKE veggies...ESPECIALLY brocoli...

LOL Its still a well known stereotype and I'm sticking to my analogy

im just fucking you

About 2500 different comebacks came to mind...I'll let you off with a warning this time, next time you won't be so lucky hahaha.

This smilie says it all anyway:

jk bro

So I guess i check up on you at the wrong time ... *slowly backs away from the thread ... turns around ... and runs as fast as his legs will carry him*

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I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.

ahhh christ... :(

I can only really see the vege analogy if you pick one certain vege....like brussel sprouts.

Week 3 - Wednesday - LIGHT Day

The Basic Lifts:

Olympic Squats 3 x 5
W3 --->>> 155 lbs
W2 --->>> 150 lbs
W1 --->>> 145 lbs

Military Press 2 x 5, 1 x 10
W3 --->>> 115 lbs, 75 lbs
W2 --->>> 110 lbs, 70 lbs
W1 --->>> 105 lbs , 65 lbs

Deadlifts 1 x 5
W3 --->>> 275 lbs
W2 --->>> 275 lbs
W1 --->>> 225 lbs

TOTAL POUNDAGE
W3 --->>> 5600 lbs
W2 --->>> 5425 lbs
W1 --->>> 5000 lbs

The Accessory Lifts:

Plate Side Bends
W3 --->>> 25 lbs per hand @ 2 sets x 25 reps
W2 --->>> 25 lbs per hand @ 2 sets x 20 reps
W1 --->>> 25 lbs per hand @ 2 sets x 15 reps

Sit-Ups
W3 --->>> BW @ 2 sets x 25 reps
W2 --->>> BW @ 2 sets x 25 reps
W1 --->>> BW @ 2 sets x 25 reps

Flat Leg Raises
W3 --->>> BW @ 1 set x 25 reps
W2 --->>> BW @ 1 set x 20 reps
W1 --->>> BW @ 1 set x 15 reps

Diet:

10:40 am --->>> 1 scoop weightgainer
2:00 pm --->>> grilled chicken sandwich with swiss cheese and lettuce and mustard
3:00 pm --->>> single slice pizza
3:30 pm --->>> apple
5:45 pm --->>> 3 BCAA pills with banana
8:00 pm --->>> 2 sccops whey + 1 BCAA pill
9:00 pm --->>> turkey sandwich with swiss cheese and lettuce and mustard and salsa
10:30 pm --->>> salad containing lettuce, brocoli (i love brocoli), black olives (lots), egg whites, chicken, carot, beans, almonds
11:30 pm --->>> protein shake

Overall Impression:

good workout...as long as the overall poundage increases im happy....

i kept the dedlift the same because i just wasnt into it today...i dunno why though..

but everything else was swell...i did not forget to stretch today hahaha

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Week 3 - Friday - MEDIUM Day

The Basic Lifts:

Olympic Squats
W3 --->>> 275 lbs x 3 reps ; 185 lbs x 10 reps
W2 --->>> 275 lbs x 2 reps ; 185 lbs x 10 reps
W1 --->>> 275 lbs x 1 rep ; 185 lbs x 10 reps

Flat Bench Press
W3 --->>> 185 lbs x 3 reps ; 135 lbs x 6 reps
W2 --->>> 185 lbs x 2 reps ; 135 lbs x 6 reps
W1 --->>> 185 lbs x 1 rep ; 135 lbs x 6 reps

Pull-Ups 3 x failure
W3 --->>> 5 + 3 + 2 = 10
W2 --->>> 7 + 4 + 3 = 14
W1 --->>> 5 + 4 + 3 = 12

TOTAL POUNDAGE
W3 --->>> 5870 lbs
W2 --->>> 6100 lbs
W1 --->>> 5280 lbs

The Accessory Lifts:

Sit-Ups
W3 --->>> BW @ 3 sets x 15 reps
W2 --->>> BW @ 3 sets x 15 reps
W1 --->>> BW @ 3 sets x 15 reps

Cable Pull-Throughs
W3 --->>> 40 lbs @ 1 set x 15 reps
W2 --->>> 17.5 lbs @ 1 set x 20 reps
W1 --->>> 17.5 lbs @ 1 sets x 15 reps

Reverse Hyperextensions
W3 --->>> 25 lbs @ 1 set x 25 reps
W2 --->>> 25 lbs @ 1 set x 15 reps
W1 --->>> 25 lbs @ 1 set x 10 reps

Diet:

9:40 am : chicken sandwhich with weightgainer
11:30 am : baegels
1:45 pm : turkey burger with salad containing viggies and almonds, etc
3:45 pm : apple
5:00 pm : whey + banana + BCAAs
7:00 pm : weightgainer + BCAA
8:30 pm : tons of chicken at Popeye's

Overall Impression:

good session. the reason why my pull-ups were short today was because my bodyweight today is 182.7 lbs whereas last friday it was 179.4 lbs. so yeah: gained some weight and im fucking over the 180 lbs boundary next goal is to reach 185 sometime soon....i guess my present diet must be good because ive not put on any fat that i can see. so from someone who is after strength but has no intention of looking bad, everything is A ok

as for lifts: i got vids of the squat and the bench....if u want ill pm them to u...just tell me who wants and who doesnt (assuming u r not my regular subscriber) ill put them up right now but youtube takes some time to put them up because they need to verify that im not posting porn

anyways, good session...im happy with the improvements ive made in my diet. im not getting in fats, protein (this was ALWAYS there), carbs and veggies finally....along with nuts, etc...