Monday December 17th 2012
Weight: 225 lbs (gaining)
Chest day
Abs:
Hanging Knee Raise - 1x25
Twists - 1x25
Decline Crunch - 1x25
Chest & Calves:
Incline Cable Fly's - 4x20/15/15/10 15/20/20/25 lbs
Bench Press - 4x12/7/6/20 205/225/235/145 lbs (last set half close grip, half wide)
Incline Dumbbell Press - 4x10/10/10/15 75/75/75/65 lb dumbbells
Life Fitness Machine Press - 3x12 45 lbs (one handed, heavy negatives)
-Super set with-
Decline Dumbbell Fly's - 3x12/10/10 40/45/45 lb dumbbells
Donkey Calf Raise - 3x20/15/12 25/50/70 lbs (PR)
Cardio:
Walking (fasted) - 20 minutes
Diet:
Meal #1
1 egg
7 egg whites
1 scoop protein
1 cup oatmeal
2 slices whole wheat bread
1 orange
Meal #2 (post workout)
2 scoops protein
45g carbs
Meal #3
1 egg
5 egg whites
2 oz pasta
Meal #4 (home made shake)
1 scoop protein
1 egg
1 egg white
1/2 cup oatmeal
Meal #5
1 egg
5 egg whites
2 oz pasta
Meal #6
3 eggs
5 egg whites
1 cup green beans
2 cups salad greens
Supplements:
2 multi vitamin/ mineral
1 vitamin D
1 calcium
3 fish oil
3 glucosamine
1 scoop Muscle N.O
1 scoop Xtend
10 BCAA capsules
6g glutamine
|
-
12-17-2012, 10:56 PM #121
- Join Date: Jun 2007
- Location: Grants Pass, Oregon, United States
- Age: 39
- Posts: 646
- Rep Power: 457
"The word you are looking for gentlemen, is incredible" - Master Shake.
Friend me on ********
https://www.********.com/ben.whitney.980
-
12-18-2012, 11:02 PM #122
- Join Date: Jun 2007
- Location: Grants Pass, Oregon, United States
- Age: 39
- Posts: 646
- Rep Power: 457
Tuesday December 18th 2012
Weight: 221 lbs (gaining)
Back day
Abs:
Crunch - 1x25
Reverse Crunch - 1x25
Twists - 1x25
Back:
Wide Grip Pulldowns (neutral grip) - 4x15/12/8/4 190/210/220/250 lbs
Dumbbell Rows - 4x15/12/12/12 110/125/125/125 lb dumbbell
Wide Grip Cable Rows (underhand grip) - 4x20/15/10/8 170/200/230/240 lbs (PR)
-Super set with-
Dorian's (on squat rack) - 4x15/12/7/7 135/155/185/185 lbs
Rack Chins - 3x10 body weight
-Super set with-
Straight Arm Pulldowns - 3x15/12/10 50/55/60 lbs
Cardio:
Walking (fasted) - 20 minutes
Diet:
Meal #1
1 egg
7 egg whites
1 scoop protein
1 cup oatmeal
2 slices whole wheat bread
1 apple
Meal #2 (post workout)
2 scoops protein
45g carbs
Meal #3
1 egg
5 egg whites
2 oz pasta
Meal #4 (home made shake)
1 scoop protein
1 egg
1 egg white
1/2 cup oatmeal
Meal #5
1 egg
5 egg whites
2 oz pasta
Meal #6
8 oz 93/7 lean ground beef
1 cup mixed veggies
2 cups salad greens
Supplements:
2 multi vitamin/ mineral
1 vitamin D
1 calcium
3 fish oil
3 glucosamine
1 scoop Muscle N.O
1 scoop Xtend
10 BCAA capsules
6g glutamine"The word you are looking for gentlemen, is incredible" - Master Shake.
Friend me on ********
https://www.********.com/ben.whitney.980
-
12-19-2012, 11:14 PM #123
- Join Date: Jun 2007
- Location: Grants Pass, Oregon, United States
- Age: 39
- Posts: 646
- Rep Power: 457
Wednesday December 19th 2012
Weight: 220 lbs (gaining)
Shoulder day
Abs:
Twists - 1x25
Decline Crunch - 1x50
Shoulders, Traps, Neck & Calves:
Incline Dumbbell Rear Laterals (straight out) - 4x15/12/8/8 35/40/50/50 lb dumbbells (PR)
-Triple set with-
Incline Dumbbell Side Laterals - 4x15/12/6/6 35/40/50/50 lb dumbbells (PR)
-Triple set with-
Decline Dumbbell Side Laterals - 4x10/11/8/8 20/20/25/25 lb dumbbells (PR)
Dumbbell Press - 4x15/12/6/15 65/75/85/70 lb dumbbells
Hammer Strength Machine Side Laterals - 7x10 50 lbs (FST-7, 20 seconds rest between sets)
Dumbbell Shrugs - 3x15 100 lb dumbbells
-Triple set with-
Neck Machine - 4x12 50 lbs
-Triple set with-
Seated Calf Raise - 3x15 135 lbs
Cardio:
Walking (fasted) - 20 minutes
Diet:
Meal #1
1 egg
7 egg whites
1 scoop protein
1 cup oatmeal
2 slices whole wheat bread
1 apple
Meal #2 (post workout)
2 scoops protein
45g carbs
Meal #3
1 egg
5 egg whites
3 oz pasta
Meal #4 (home made shake)
1 scoop protein
1 egg
1 egg white
1/2 cup oatmeal
Meal #5
1 egg
5 egg whites
3 oz pasta
Meal #6
8 oz ground turkey
1 cup mixed veggies
2 cups salad greens
Supplements:
2 multi vitamin/ mineral
1 vitamin D
1 calcium
3 fish oil
3 glucosamine
1 scoop Muscle N.O
1 scoop Xtend
10 BCAA capsules
6g glutamine"The word you are looking for gentlemen, is incredible" - Master Shake.
Friend me on ********
https://www.********.com/ben.whitney.980
-
12-23-2012, 01:11 PM #124
- Join Date: Jun 2007
- Location: Grants Pass, Oregon, United States
- Age: 39
- Posts: 646
- Rep Power: 457
Friday December 21st 2012 (the end of the world!)
Weight: 222 lbs (gaining)
Arm day
Abs:
Twists - 1x25
Ball Crunch - 1x50
Arms & Legs:
Cable Curls (fat bar) - 4x13/11/9/7 55/60/65/70 lbs
-Super set with-
Pressdowns (V-handle attachment) - 4x13/11/9/7 65/70/75/80 lbs
Dumbbell Curls - 4x10/10/10/12 55/55/55/45 lb dumbbells
-Super set with-
Pull Over Presses - 4x10 95 lbs
Preacher Hammer Curls - 3x15/10/10 20/25/25 lb dumbbell
-Super set with-
Overhead Dumbbell Triceps Extensions (one handed) - 3x15/12/6 25/30/35 lb dumbbell
Sissy Squats - 3x30 body weight
-Super set with-
Hammer Strength Seated Leg Curls - 3x30 55 lbs
Cardio:
Walking (fasted) - 20 minutes
I got snowed in yesterday and missed my workout. I added a little legs in at the end of today to make up for it.
Diet:
Meal #1
1 egg
7 egg whites
1 scoop protein
1 cup oatmeal
2 slices whole wheat bread
1 apple
Meal #2 (post workout)
2 scoops protein
45g carbs
Meal #3
1 egg
5 egg whites
3 oz pasta
Meal #4 (home made shake)
1 scoop protein
1 egg
1 egg white
1/2 cup oatmeal
Meal #5
1 egg
5 egg whites
3 oz pasta
Meal #6
3 eggs
5 egg whites
1 cup mixed veggies
2 cups salad greens
Supplements:
2 multi vitamin/ mineral
1 vitamin D
1 calcium
3 fish oil
3 glucosamine
1 scoop Muscle N.O
1 scoop Xtend
10 BCAA capsules
6g glutamine"The word you are looking for gentlemen, is incredible" - Master Shake.
Friend me on ********
https://www.********.com/ben.whitney.980
-
-
12-24-2012, 05:48 PM #125
- Join Date: Jun 2007
- Location: Grants Pass, Oregon, United States
- Age: 39
- Posts: 646
- Rep Power: 457
Monday December 24th 2012
Weight: 224 lbs (gaining)
Chest day
Abs:
Lying Machine Crunch - 1x25
Hanging Knee Raise - 1x25
Twists - 1x25
Chest, Shoulders & Calves:
Pec Deck - 4x20/12/12/6 70/90/90/110 lbs
Incline Bench Press - 4x8/6/10/15 225/245/205/145 lbs (last set half wide grip, half close)
Hammer Strength Machine Press - 4x15/10/10/17 140/180/200/90 lbs (held arms instead of handles on last set)
Incline Dumbbell Fly's - 3x15/12/10 40/45/50 lb dumbbells
-Super set with-
Dumbbell Pullovers - 3x15/15/12 80/80/90 lb dumbbell
Dumbbell Side Laterals - 3x15/12/10 35/40/45 lb dumbbells
-Triple set with-
Overhead Dumbbell Side Laterals - 3x15 25 lb dumbbells
-Triple set with-
Standing Calf Raise (leaning backwards) - 3x22 body weight
Cardio:
Walking (fasted) - 20 minutes
I will not be training tomorrow so I changed my split slightly, that is why I added in some shoulder work today (obviously lol).
Diet:
Meal #1
1 egg
7 egg whites
1 scoop protein
1 cup oatmeal
2 slices whole wheat bread
1 orange
Meal #2 (post workout)
2 scoops protein
45g carbs
Meal #3 (cheat meal, not measured)
home made lasagna
garlic bread
pie! (yes it really is that exciting)
Meal #4
3 eggs
5 egg whites
2 cups salad greens
Supplements:
2 multi vitamin/ mineral
1 vitamin D
1 calcium
3 fish oil
3 glucosamine
1 scoop Muscle N.O
1 scoop Xtend
10 BCAA capsules
6g glutamine"The word you are looking for gentlemen, is incredible" - Master Shake.
Friend me on ********
https://www.********.com/ben.whitney.980
-
12-26-2012, 07:21 PM #126
- Join Date: Jun 2007
- Location: Grants Pass, Oregon, United States
- Age: 39
- Posts: 646
- Rep Power: 457
Wednesday December 26th 2012
Weight: 223 lbs (gaining)
Back day
Abs:
Crunch - 1x25
Reverse Crunch - 1x25
Twists - 1x25
Back:
Wide Grip Pull Ups (neutral grip) - 4x12/10/7/12 BW/10/25/BW lbs
Barbell Rows (wide grip) - 4x25/15/10/12 225/275/315/315 lbs (PR)
Hammer Strength Low Row Machine - 4x15/15/10/10 180/230/270/320 lbs (1st set two hands, 2nd & 3rd overhand grip, 4th normal grip)
-Super set with-
Dorian's (on squat rack) - 4x12/10/10/10 155/165/165/165 lbs
Curry Rows - 3x10/11/6 15/15/20 lbs (PR)
-Super set with-
Decline Pullovers - 3x15/15/15 75/85/85 lbs
Dumbbell Side Laterals (palms facing backward) - 3x10 20 lbs
-Super set with-
Dumbbell Side Laterals (palms facing forward) - 3x10 20 lbs
Cardio:
Walking (fasted) - 20 minutes
I need a lot more shoulder width. I am going to experiment with doing some light side laterals at the end of most workouts. On the Side Laterals today I did not set the dumbbells down between super sets.
Diet:
Meal #1
1 egg
7 egg whites
1 scoop protein
1 cup oatmeal
2 slices whole wheat bread
1 orange
Meal #2 (post workout)
2 scoops protein
45g carbs
Meal #3
1 egg
5 egg whites
3 oz pasta
Meal #4 (home made shake)
1 scoop protein
1 egg
1 egg white
1/2 cup oatmeal
Meal #5
1 egg
5 egg whites
3 oz pasta
Meal #6
3 eggs
5 egg whites
1 cup mixed veggies
2 cups salad greens
Supplements:
2 multi vitamin/ mineral
1 vitamin D
1 calcium
3 fish oil
3 glucosamine
1 scoop Muscle N.O
1 scoop Xtend
10 BCAA capsules
6g glutamine"The word you are looking for gentlemen, is incredible" - Master Shake.
Friend me on ********
https://www.********.com/ben.whitney.980
-
12-27-2012, 10:39 PM #127
- Join Date: Jun 2007
- Location: Grants Pass, Oregon, United States
- Age: 39
- Posts: 646
- Rep Power: 457
Thursday December 27th 2012
Weight: 225 lbs (gaining)
Leg day
Abs:
Life Fitness Machine Crunch - 3x12 90 lbs
Twists - 1x25
Legs:
Hammer Strength Leg Extensions - 4x20/15/10/10 110/140/200/200 lbs
-Super set with-
Lying Leg Curls - 4x20/10/10/10 90/120/120/120 lbs
Hack Squats - 4x25/20/20/20 360/450/270/180 lbs
-Super set with-
Smith Machine Squats - 4x30/20/20/20 185/225/225/225 lbs
Cable Glute/ Ham Kickbacks - 4x20/12/10/10 10/20/25/25 lbs (PR)
Cardio:
Walking (fasted) - 20 minutes
The last two sets on Hack Squats were a fuller range of motion. My quads were quite tired and I felt like I may have torn one if I kept going heavier so I lightened up a bit. On the Smith Machine Squats I had my feet out kinda far in front of me to hit more hams.
Diet:
Meal #1
1 egg
7 egg whites
1 scoop protein
1 cup oatmeal
2 slices whole wheat bread
1 orange
Meal #2 (post workout)
2 scoops protein
45g carbs
Meal #3
1 egg
5 egg whites
3 oz pasta
Meal #4 (home made shake)
1 scoop protein
1 egg
1 egg white
1/2 cup oatmeal
Meal #5
1 egg
5 egg whites
3 oz pasta
Meal #6
8 oz 93/7 lean ground beef
1 cup broccoli
2 cups salad greens
Supplements:
2 multi vitamin/ mineral
1 vitamin D
1 calcium
3 fish oil
3 glucosamine
1 scoop Muscle N.O
1 scoop Xtend
10 BCAA capsules
6g glutamine"The word you are looking for gentlemen, is incredible" - Master Shake.
Friend me on ********
https://www.********.com/ben.whitney.980
-
12-28-2012, 11:06 PM #128
- Join Date: Jun 2007
- Location: Grants Pass, Oregon, United States
- Age: 39
- Posts: 646
- Rep Power: 457
Friday December 28th 2012
Weight: 222 lbs (gaining)
Arm day
Abs:
Twists - 1x25
Ball Crunch - 1x50
Arms & Calves:
Incline Barbell Curls (face down) - 4x15/12/10/8 50/60/70/75 lbs
-Super set with-
Rope Pressdowns (on lat tower) - 4x20/15/10/8 50/60/70/80 lbs
EZ Bar Curls - 4x12/12/8/8 95/95/115/115 lbs (1 set wide grip, 1 close, 2 normal)
-Super set with-
Decline EZ Bar Extensions - 4x12/12/8/8 95/95/115/115 lbs
Hammer Curls - 3x12/10/10 45/50/50 lb dumbbells
-Super set with-
Triceps Ladder - 3x15 body weight
Dumbbell Side Laterals - 5x10 20 lb dumbbells (1 set palms forward, 1 backward, 1 regular, 1 overhead, 1 on incline bench)
-Super set with-
Standing Calf Raise - 3x20 pin #10 (1 set normal, 1 toes in, 1 toes out)
Cardio:
Walking (fasted) - 20 minutes
Diet:
Meal #1
1 egg
7 egg whites
1 scoop protein
1 cup oatmeal
2 slices whole wheat bread
1 orange
Meal #2 (post workout)
2 scoops protein
45g carbs
Meal #3
1 egg
5 egg whites
3 oz pasta
Meal #4 (home made shake)
1 scoop protein
1 egg
1 egg white
1/2 cup oatmeal
Meal #5
1 egg
5 egg whites
3 oz pasta
Meal #6
3 eggs
5 egg whites
1 cup broccoli
2 cups salad greens
Supplements:
2 multi vitamin/ mineral
1 vitamin D
1 calcium
3 fish oil
3 glucosamine
1 scoop Dark Energy
1 scoop Xtend
10 BCAA capsules
6g glutamine"The word you are looking for gentlemen, is incredible" - Master Shake.
Friend me on ********
https://www.********.com/ben.whitney.980
-
-
12-31-2012, 05:02 PM #129
- Join Date: Jun 2007
- Location: Grants Pass, Oregon, United States
- Age: 39
- Posts: 646
- Rep Power: 457
Monday December 31st 2012
Weight: 225 lbs (gaining)
Chest day
Abs:
Lying Machine Crunch - 1x25
Hanging Knee Raise - 1x25
Twists - 1x25
Chest & Calves:
Incline Cable Fly's - 4x20/10/10/10 15/25/25/25 lbs
Decline Bench Press - 4x15/5/3/20 225/275/275/145 lbs (last set half wide grip, half close)
Incline Dumbbell Press - 4x15/10/10/10+10 65/75/75+50 lbs dumbbells (last set drop set)
Upward Dumbbell Fly's - 3x15/15/10 17.5/20/25 lb dumbbells (PR)
-Super set with-
Incline Dumbbell Pullovers - 3x15/12/12 90/100/100 lb dumbbell
Dumbbell Side Laterals - 3x10/8/8 45/50/50 lb dumbbells
-Triple set with-
Cable Side Laterals (behind back) - 3x15 10 lbs (slow reps)
-Triple set with-
Standing Calf Raise (leaning backward) - 3x22 body weight
Cardio:
Walking (fasted) - 20 minutes
Diet:
Meal #1
1 egg
7 egg whites
1 scoop protein
1 cup oatmeal
3 slices whole wheat bread
Meal #2 (post workout)
2 scoops protein
45g carbs
Meal #3
1 egg
5 egg whites
2 cups rice
Meal #4 (home made shake)
1 scoop protein
1 egg
1 egg white
1/2 cup oatmeal
Meal #5
1 egg
5 egg whites
2 cups rice
Meal #6
3 eggs
5 egg whites
1 cup broccoli
2 cups salad greens
Supplements:
2 multi vitamin/ mineral
1 vitamin D
1 calcium
3 fish oil
3 glucosamine
1 scoop Dark Energy
1 scoop Xtend
10 BCAA capsules
6g glutamine"The word you are looking for gentlemen, is incredible" - Master Shake.
Friend me on ********
https://www.********.com/ben.whitney.980
-
01-02-2013, 07:54 PM #130
- Join Date: Jun 2007
- Location: Grants Pass, Oregon, United States
- Age: 39
- Posts: 646
- Rep Power: 457
Wednesday January 2nd 2013
Weight: 223 lbs (gaining)
Back day
Abs:
Twists - 1x25
Hanging Knee Raise - 1x25
Decline Crunch - 1x25
Back & Calves:
Wide Grip Pull Ups - 4x12/8/8/8 BW/25/25/BW lbs
-Super set with-
Close Grip Pulldowns (underhand grip) - 4x15/10/10/12 170/200/200/190 lbs
T-Bar Rows - 4x20/15/12/12 180/225/250/250 lbs (weight does not include bar)
One Handed Barbell Rows (behind back) - 4x12/12/12/10 25/25/25/35 lbs (weight does not include bar) (PR)
Wide Grip Cable Rows (neutral grip) - 3x15/15/10 150/170/200 lbs
-Triple set with-
Curry Rows - 3x7 20 lbs (PR)
-Triple set with-
Seated Calf Raise - 3x15 135 lbs
Cardio:
Walking (fasted) - 20 minutes
The One Handed Barbell Rows were something I came up with on the spur of the moment today. I had the bar in the same place as when I was doing T-Bar Rows. I held the bar at the very end near the weight plate and pulled it up towards my head behind my back. Odd angle but hit my lats well.
Diet:
Meal #1
1 egg
7 egg whites
1 scoop protein
1 cup oatmeal
3 slices whole wheat bread
Meal #2 (post workout)
2 scoops protein
45g carbs
Meal #3
1 egg
5 egg whites
3 oz pasta
Meal #4 (home made shake)
1 scoop protein
1 egg
1 egg white
1/2 cup oatmeal
Meal #5
1 egg
5 egg whites
3 oz pasta
Meal #6
3 eggs
5 egg whites
1 cup cauliflower
2 cups salad greens
Supplements:
2 multi vitamin/ mineral
1 vitamin D
1 calcium
3 fish oil
3 glucosamine
1 scoop Dark Energy
1 scoop Xtend
10 BCAA capsules
6g glutamine"The word you are looking for gentlemen, is incredible" - Master Shake.
Friend me on ********
https://www.********.com/ben.whitney.980
-
01-03-2013, 10:58 PM #131
- Join Date: Jun 2007
- Location: Grants Pass, Oregon, United States
- Age: 39
- Posts: 646
- Rep Power: 457
Thursday January 3rd 2013
Weight: 223 lbs (gaining)
Leg day
Abs:
Life Fitness Machine Crunch - 3x12 90 lbs
Twists - 1x25
Legs:
Leg Extensions - 2x100/25 100/100 lbs (100) (25)
Hammer Strength Seated Leg Curls - 2x100/25 45/45 lbs (75/15/10) (25)
Angled Leg Press - 2x100/25 270/270 lbs (40/15/15/15/15) (25)
Dumbbell Side Laterals - 1x50 10 lb dumbbells
Cardio:
Walking (fasted) - 20 minutes
I did what I call the 100 workout today (this time with a second round). I do as many reps as I possibly can, take a very short pause and then start again until all 100 reps are done. This time I went back for a second round of 25 reps. The numbers in parenthesis are how many reps I got at a time before having to stop. I did one set of each, then went back and did another round of each.
Diet:
Meal #1
1 egg
7 egg whites
1 scoop protein
1 cup oatmeal
3 slices whole wheat bread
Meal #2 (post workout)
2 scoops protein
45g carbs
Meal #3
1 egg
5 egg whites
2 cups rice
Meal #4 (home made shake)
1 scoop protein
1 egg
1 egg white
1/2 cup oatmeal
Meal #5
1 egg
5 egg whites
2 cups rice
Meal #6
3 eggs
5 egg whites
1 cup cauliflower
2 cups salad greens
Supplements:
2 multi vitamin/ mineral
1 vitamin D
1 calcium
3 fish oil
3 glucosamine
1 scoop Build HD
1 scoop Xtend
10 BCAA capsules
6g glutamine"The word you are looking for gentlemen, is incredible" - Master Shake.
Friend me on ********
https://www.********.com/ben.whitney.980
-
01-04-2013, 06:28 AM #132
-
-
01-04-2013, 10:17 PM #133
-
01-04-2013, 10:32 PM #134
- Join Date: Jun 2007
- Location: Grants Pass, Oregon, United States
- Age: 39
- Posts: 646
- Rep Power: 457
Friday January 4th 2013
Weight: 223 lbs (gaining)
Arm day
Abs:
Twists - 1x25
Ball Crunch - 1x50
Arms & Calves:
Incline Dumbbell Curls - 4x15/12/10/5 30/35/40/50 lb dumbbells (PR)
-Super set with-
Overhead Rope Triceps Extensions (bent over) - 4x20/12/10/10 60/75/80/80 lbs
Twenty Ones - 4 sets, 65 lbs (1 set wide grip, 1 close grip, 1 normal, 1 reverse grip)
-Super set with-
Dips - 4x15/12/12/10 BW/25/35/50 lbs
Reverse Grip Concentration Curls - 3x10 20 lb dumbbell
-Super set with-
Incline Dumbbell Triceps Extensions - 3x15/10/8 20/30/30 lb dumbbells
Standing Calf Raise - 3x20 pin #10
-Super set with-
Dumbbell Side Laterals - 5x10 20 lb dumbbells (1 set palms forward, 1 backward, 1 regular, 1 overhead, 1 incline)
Cardio:
Walking (fasted) - 20 minutes
Diet:
Meal #1
1 egg
7 egg whites
1 scoop protein
1 cup oatmeal
3 slices whole wheat bread
Meal #2 (post workout)
2 scoops protein
45g carbs
Meal #3
1 egg
5 egg whites
2 cups rice
Meal #4 (home made shake)
1 scoop protein
1 egg
1 egg white
1/2 cup oatmeal
Meal #5
1 egg
5 egg whites
2 cups rice
Meal #6
3 eggs
5 egg whites
1 cup cauliflower
2 cups salad greens
Supplements:
2 multi vitamin/ mineral
1 vitamin D
1 calcium
3 fish oil
3 glucosamine
1 scoop Dark Energy
1 scoop Xtend
10 BCAA capsules
6g glutamine"The word you are looking for gentlemen, is incredible" - Master Shake.
Friend me on ********
https://www.********.com/ben.whitney.980
-
01-07-2013, 11:17 PM #135
- Join Date: Jun 2007
- Location: Grants Pass, Oregon, United States
- Age: 39
- Posts: 646
- Rep Power: 457
Monday January 7th 2013
Weight: 227 lbs (gaining)
Chest day
Abs:
Twists - 1x25
Decline Crunch - 1x50 25 lbs
Chest & Calves:
Cable Crossovers - 4x25/12/10/10 15/25/30/30 lbs (PR)
Smith Machine Incline Press (guillotine reps) - 4x15/6/6/12 185/225/235/135 lbs (last set reverse grip)
Dumbbell Press - 4x15/8/8+10 65/75/75+50 lb dumbbells (last set drop set)
Incline Dumbbell Fly's - 3x12 40 lb dumbbells
-Super set with-
Incline Push Ups - 3x12 body weight
Incline Dumbbell Side Laterals (sideways on bench) - 3x12 15 lb dumbbell
-Super set with-
Standing Calf Raise (one legged) - 3x15 body weight
Cardio:
Walking (fasted) - 20 minutes
Diet:
Meal #1
1 egg
7 egg whites
1 scoop protein
1 cup oatmeal
3 slices whole wheat bread
Meal #2 (post workout)
2 scoops protein
45g carbs
Meal #3
1 egg
5 egg whites
2 cups rice
Meal #4 (home made shake)
1 scoop protein
1 egg
1 egg white
1/2 cup oatmeal
Meal #5
1 egg
5 egg whites
2 cups rice
Meal #6
3 eggs
5 egg whites
1 cup winter blend veggies
2 cups salad greens
Supplements:
2 multi vitamin/ mineral
1 vitamin D
1 calcium
3 fish oil
3 glucosamine
1 scoop Dark Energy
1 scoop Xtend
10 BCAA capsules
6g glutamine"The word you are looking for gentlemen, is incredible" - Master Shake.
Friend me on ********
https://www.********.com/ben.whitney.980
-
01-08-2013, 11:00 PM #136
- Join Date: Jun 2007
- Location: Grants Pass, Oregon, United States
- Age: 39
- Posts: 646
- Rep Power: 457
Tuesday January 8th 2013
Weight: 222 lbs (gaining)
Back day
Abs:
Crunch - 1x25
Reverse Crunch - 1x25
Twists - 1x25
Back:
Wide Grip Pulldowns (neutral grip) - 4x15/12/12/10 180/200/200/210 lbs
Dumbbell Rows - 4x15/12/12/15 110/125/125/110 lb dumbbell
Machine T-Bar Rows - 4x20/15/10/8 55/70/90/100 lbs
-Super set with-
Cable Rows (one handed) - 4x15/12/10/8 70/80/90/100 lbs
Rack Chins - 3x10 body weight (2 regular, 1 underhand grip)
-Super set with-
Straight Arm Pulldowns - 3x15/12/12 60/65/65 lbs (2 sets normal, 1 wide grip)
Cardio:
Walking (fasted) - 20 minutes
Diet:
Meal #1
1 egg
7 egg whites
1 scoop protein
1 cup oatmeal
3 slices whole wheat bread
Meal #2 (post workout)
2 scoops protein
45g carbs
Meal #3
1 egg
5 egg whites
3 oz pasta
Meal #4 (home made shake)
1 scoop protein
1 egg
1 egg white
1/2 cup oatmeal
Meal #5
1 egg
5 egg whites
3 oz pasta
Meal #6
8 oz 93/7 lean ground beef
1 cup winter blend veggies
2 cups salad greens
Supplements:
2 multi vitamin/ mineral
1 vitamin D
1 calcium
3 fish oil
3 glucosamine
1 scoop Dark Energy
1 scoop Xtend
10 BCAA capsules
6g glutamine"The word you are looking for gentlemen, is incredible" - Master Shake.
Friend me on ********
https://www.********.com/ben.whitney.980
-
-
01-09-2013, 10:43 PM #137
- Join Date: Jun 2007
- Location: Grants Pass, Oregon, United States
- Age: 39
- Posts: 646
- Rep Power: 457
Wednesday January 9th 2013
Weight: 222 lbs (gaining)
Shoulder day
Abs:
Lying Machine Crunch - 1x25
Hanging Knee Raise - 1x25
Twists - 1x25
Shoulders, Traps, Neck & Calves:
Machine Rear Laterals - 4x15/12/10/8 50/70/80/90 lbs
-Triple set with-
Wide Grip Upright Rows - 4x15/12/10/8 95/115/125/135 lbs
-Triple set with-
Incline Dumbbell Side Laterals (sideways on bench) - 4x15/12/10/8 15/17.5/20/22.5 lb dumbbells (PR)
Behind Neck Press - 4x15/12/15/15 95/105/115/125 lbs
Cable Side Laterals - 7x10 20 lbs (4 sets normal, 3 behind back) (FST-7)
Smith Machine Behind Back Shrugs - 3x15 225 lbs
-Triple set with-
Neck Machine - 4x15 45 lbs
-Triple set with-
Dumbbell Seated Calf Raise - 3x12 80 lb dumbbell
Cardio:
Walking (fasted) - 10 minutes
Diet:
Meal #1
1 egg
8 egg whites
1 scoop protein
1 cup oatmeal
3 slices whole wheat bread
Meal #2 (post workout)
2 scoops protein
45g carbs
Meal #3
1 egg
6 egg whites
3.5 oz pasta
Meal #4 (home made shake)
1 scoop protein
1 egg
1 egg white
1/2 cup oatmeal
Meal #5
1 egg
6 egg whites
3.5 oz pasta
Meal #6
3 eggs
7 egg whites
1 cup broccoli
2 cups salad greens
Supplements:
2 multi vitamin/ mineral
1 vitamin D
1 calcium
3 fish oil
3 glucosamine
1 scoop Dark Energy
1 scoop Xtend
10 BCAA capsules
6g glutamine"The word you are looking for gentlemen, is incredible" - Master Shake.
Friend me on ********
https://www.********.com/ben.whitney.980
-
01-10-2013, 10:30 PM #138
- Join Date: Jun 2007
- Location: Grants Pass, Oregon, United States
- Age: 39
- Posts: 646
- Rep Power: 457
Thursday January 10th 2013
Weight: 222 lbs (gaining)
Leg day
Abs:
Life Fitness Machine Crunch - 3x12 90 lbs
Twists - 1x25
Legs:
Sissy Squats - 4x32/25/15/12 BW/25/50/80 lbs (PR)
-Super set with-
Standing Leg Curls - 4x20/15/12/10 50/70/80/100 lbs (PR)
Squats (close stance) - 4x25/15/15+10 135/185/185+135 lbs (last set drop set)
-Super set with-
Barbell Split Squats - 4x25/15/15+10 95/115/115+95 lbs (last set drop set)
Cardio:
Walking (fasted) - 10 minutes
Diet:
Meal #1
1 egg
8 egg whites
1 scoop protein
1 cup oatmeal
3 slices whole wheat bread
Meal #2 (post workout)
2 scoops protein
45g carbs
Meal #3
1 egg
6 egg whites
3.5 oz pasta
Meal #4 (home made shake)
1 scoop protein
1 egg
1 egg white
1/2 cup oatmeal
Meal #5
1 egg
6 egg whites
3.5 oz pasta
Meal #6
10 oz chicken breast
1 cup broccoli
2 cups salad greens
Supplements:
2 multi vitamin/ mineral
1 vitamin D
1 calcium
3 fish oil
3 glucosamine
1 scoop Dark Energy
1 scoop Xtend
10 BCAA capsules
6g glutamine"The word you are looking for gentlemen, is incredible" - Master Shake.
Friend me on ********
https://www.********.com/ben.whitney.980
-
01-11-2013, 10:26 PM #139
- Join Date: Jun 2007
- Location: Grants Pass, Oregon, United States
- Age: 39
- Posts: 646
- Rep Power: 457
Friday January 11th 2013
Weight: 222 lbs (gaining)
Arm day
Abs:
Twists - 1x25
Decline Crunch - 1x50
Arms & Calves:
Cable Curls (fat bar) - 4x20/15/12/10 50/60/65/70 lbs
-Super set with-
Pressdowns (underhand grip) - 4x20/15/12/10 45/55/60/65 lbs
Dumbbell Curls - 4x12/10/10/10 45/47.5/47.5/47.5 lb dumbbells
-Super set with-
Lying Triceps Extensions (neutral grip bar) - 4x15/10/10/10 75/95/95/95 lbs
Machine Preacher Curls - 3x15/10/10 45/70/70 lbs
-Super set with-
Incline Dumbbell Triceps Extensions - 3x12/8/8 25/30/30 lb dumbbells
Dumbbell Side Laterals - 5x10 20 lb dumbbells (1 set normal, 1 overhead, 1 palms forward, 1 backward, 1 incline)
-Super set with-
Standing Calf Raise - 3x20 pin #10 (1 set normal, 1 toes in, 1 toes out)
Cardio:
Walking (fasted) - 10 minutes
Diet:
Meal #1
1 egg
8 egg whites
1 scoop protein
1 cup oatmeal
3 slices whole wheat bread
Meal #2 (post workout)
2 scoops protein
45g carbs
Meal #3
1 egg
6 egg whites
3.5 oz pasta
Meal #4 (home made shake)
1 scoop protein
1 egg
1 egg white
1/2 cup oatmeal
Meal #5
1 egg
6 egg whites
3.5 oz pasta
Meal #6
10 oz chicken breast
1 cup broccoli
2 cups salad greens
Supplements:
2 multi vitamin/ mineral
1 vitamin D
1 calcium
3 fish oil
3 glucosamine
1 scoop Dark Energy
1 scoop Xtend
10 BCAA capsules
6g glutamine"The word you are looking for gentlemen, is incredible" - Master Shake.
Friend me on ********
https://www.********.com/ben.whitney.980
Bookmarks