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10-24-14 legs
Squats 200x10,250x10,270x10,300x8
Leg ext 90x10,100x10,120x10
Calf raise 125x14,145x14,165x18
Deads 225x8,250x8,285x8,300x4
Meal one 12 eggs bagels
Meal two 100 vitargo and ISO whey
Meal three mass gainer
Meal four steak salad tater bread
Meal five moms pot roast
Meal six 100g casin/whey
10-25-14. Arms got up so early went to gym devoted workout to my bro
Arms heavy
Standing curls 35x12,40x12,45x10,50x8
Skull krusher bar 100x12,110x12,120x12,130x10
Hammer with rope 90x12,100x12,120x12,130x12
Rope pull downs 120x12,130x12,140x12,150x12
Preacher machine 100x12,110x12,120x12
Push down machine 200x15,220x12,230x8
Meal one muscle milk pre mixed
Meal two 100 vitargo and ISO
Meal three mass gainer milk
Meal four fish and slaw taters family lunch
Meal five 100 g whey
Meal six 100 g whey
Traveling day back to mtns hard to get In solid meals
Cutting start Monday 10-27-14 I listed what I using already protein will be at 500-600 g ed carbs 300/400
Ed cardio 5-6 day a week 30-45 mins. Per guns my weights will stay the same I'll have bigger carb meals prior to the gym for the strength I'm excited cutting is my favorite my first comp is in march this should be plenty of time to prep wanna go In at 250-260 bf low as possible I'll post Dailey in detail from lifts diet and cardio and any changes in gear or supps blood work once per mth this should be fun.
10-27-14
Cardio 30 min
Arms
Hammers 4x12
Pull down rope 4x14
Preacher 4c12
Dips 100
Stand curl 4x12
Meal one 10 egg whites
Meal two 14 oz fish sweet tatter
Meal three 100 g ISO
Meal four 16 oz chicken rice
Meal five 15 oz steak rice
Meal six 100 g whey shake
First day of cutter felt week all day
10-28-11 cardio chest
45 min cardio fasting
Flat press 4 @12 reps 200 ,220,230,250
Incline press 4@ 12 180 ,200,220,240
Decline 4 @ 12 240,250,260,270
Pull overs 4. @ 14 200,220 ,240,250
Meal one 100 g ISO
Meal two 10 egg whites tatters
Meal three 16 oz ground chicken rice
Meal four 100 g whey mix
Meal five 20 oz steak rice
Meal six 100 g whey mix
More energy today
i know i have been lazy lower carbs are killing me
10-29-14 cardio legs
25 min tredmill
squats 220x12,240,x12,260x12,280x12
calf raise standing 180x12,190x12,200x15
leg ext 120x12,130x12,140x10,150x8
hack squats smith 200x14,220x14,260x14,270x14
leg curls 110x14,120x14,130x14,140x8
25 min cardio tredmill
meal one 12 egg whites turkey bacon grits
meal two 100 g whey shake
meal three 16 oz chicken breast and wild rice
meal four 10 oz ground beef & cheese
meal five 100 g vitargo and whey iso
meal six pork loin 14 oz red tatters
meal seven 100 g whey in milk
10-31-14 chest cardio
Tredmill 20 min
Flat 200x12,220x12,250x12
Incline 220x12,240x12,260x12
Decline 280x12,300x12,320x10
Cables 60x12,70x12,80x12
Pullovers 100x12,120x12,130x12
Press downs 220x16,250x12,300x10
Cardio 30
Meal one 10 egg whites turkey sausage bagel
Meal two 100g ISO whey 70 g vitargo
Meal three 16 oz ground turkey taters
Meal four 100 g ISO
Meal. Five two chicken Breast salad
Meal six two loin chops rice
Meal seven 100g whey mix fat free milk
11-3-14 back @ shoulders started t-3 today 200 mcg
Cardio 25 min tredmill
Upright rows 80,90,100,110x14
Bar pull downs 120,130,140,150x12
Shrugs DB 80,90,100,110x 14
Seated rows hammer 120,130,140,150x10
Reverse flys 90,100,110,120x12
Good mornings 100,110,120x14
Cardio 25 min tredmill
Meal one 16 oz flounder rice
Meal two 100g ISO 70 g vitargo
Meal three two chicken breast and rice
Meal four 100 g whey mix
Meal five 10 oz ground sirloin and red tatters
Meal six milk and whey mix 100g
G
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