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View Full Version : Haters gonna hate, they mad: Brownie Sundae Challenge



ShweezyBTFO
04-12-2012, 04:46 PM
Workouts:

Lower Body A:
One-legged box jumps 3 x 12
quarter squat jumps 3 x 6
Depth Jumps 3 x 5
Jump Squats 3 x 12
Squats 3 x 5
Deadlifts 3 x 5


Upper Body A:
Bench Press 10, 8, 6 (pyramid)
Incline BP 10, 8, 6
Dips 3 x 10 (increased resistance around weight belt each workout, currently at 25 lbs)
Shoulder Press 3 x 6
Tricep Extension 3 x 6



Lower Body B:

Depth Jumps 3 x 5
quarter squat jumps 3 x 6
One-legged box jumps 3 x 12
Romanian Deadlifts 3 x 5
Squats 3 x 5
Jump Squats 3 x 12


Upper Body B:

Bent over barbell rows 3 x 5 (both supinated and pronated)
pull-ups 3 x 10
chin-ups 3 x 10
shrugs 3 x 5


Calories on lift days: 2500

Calories on non-lift days: 1500


Brownie Sundae calories: 1500 (70 g fat/200 g carbs/20 g protein)
cardio: 2 hrs of full-court 5 on 5 basketball on lift days, 3 hrs on non-lift days

starting BF: 15%
goal: <10%

dis gon be gud. Already on day 14 (today) out of 50.