asto_86
07-22-2010, 08:18 AM
107 days out (15 weeks; November 6th, 2010 Midwest Ironman)
Stats:
5'10"
176lbs
8-10% BF
Daily Caloric deficit goal for week 1: 500 Cals
Week 1 total deficit goal: 3500 Cals
Lifting Schedule: Ronnie Rowland's STS
Monday: Chest and Calves
Tuesday: Back and Abs
Wednesday: Shoulders and Traps
Thursday: Arms
Friday: Legs
Weekend: Off
Cardio: I run 5 miles daily first thing in the morning. Average 20-30 miles a week.
Diet: Clean and random. Designed to fuel workouts while maintaining a deficit.
Current lifting stats as of this week:
Bench Press: 305x4
Dead Lift: 375x6 (pretty easy)
Squat: 315x5 (My weakness)
Current Pics: Coming soon...
Stats:
5'10"
176lbs
8-10% BF
Daily Caloric deficit goal for week 1: 500 Cals
Week 1 total deficit goal: 3500 Cals
Lifting Schedule: Ronnie Rowland's STS
Monday: Chest and Calves
Tuesday: Back and Abs
Wednesday: Shoulders and Traps
Thursday: Arms
Friday: Legs
Weekend: Off
Cardio: I run 5 miles daily first thing in the morning. Average 20-30 miles a week.
Diet: Clean and random. Designed to fuel workouts while maintaining a deficit.
Current lifting stats as of this week:
Bench Press: 305x4
Dead Lift: 375x6 (pretty easy)
Squat: 315x5 (My weakness)
Current Pics: Coming soon...