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Sellhast
05-16-2007, 02:54 PM
Hello, I have been lurking around on the bodybuilding.com forums and this forum for awhile. I have learned alot from reading post after post and I have been inspired to begin cutting and getting in better shape. I believe that in order to do this successfully I will need to put 100% into my diet and will not have any excuse for failure. I have worked out my diet and lifting plan and plan on cutting for the next two to three months.

I have always been an avid weightlifter ever since I got into high school and touched weights for the first time at the beginning my my freshman year. I may have had a solid training routine, but I didn't have a good diet and I know now that diet is the most important thing. With that being said I intend to keep a log on here to keep my motivated and keep track of all of my progress. I look foreward to comments and constructive criticism, and withough further ado, here is my typical diet and workout split.

Meal 1:
3 whole eggs
1/2 cup oatmeal
1.5 cups skim milk

Meal 2:
Banana
Cottage cheese

Meal 3:
Ham sandwich on whole wheat bread

Meal 4 (PWO):
3 scoops whey protein

Meal 5:
3 morningstar sausage patties
2 tbsp peanut butter
1.5 cups skim milk

Meal 6:
6 oz chicken breast
1 cup veggies
Salad

Meal 7:
Cottage cheese
1 cup skim milk

This brings me to 2300-2350 calories a day. The macros are 42/39/19 of protein/carbs/fats. These numbers might vary very slightly day to day as I do not eat exactly the same thing everyday, but very close to it.

This is my workout split:

Day 1: Chest/Shoulders
Day 2: Biceps/Triceps
Day 3: Rest
Day 4: Back/Abs
Day 5: Legs
Day 6: Rest
Day 7: Rest
Then repeat...

I am doing Hiit cardio 4 times a week right now and doing it on rest days, and one HIIT day falls on a workout day (usually varies). I have worked up to 11 minutes of 30/30 of jog/sprint. This is the hardest cardio that I have ever done but I love it because it takes so little time to yield results.

As it stands right now I weighed in this morning at 195.8 at a height of 5'9". I estimate my bf% to be around 16-19% but you can be the judge with the pictures that I will post here.

http://img244.imageshack.us/img244/2408/getattachmentaspxgs3.th.jpg (http://img244.imageshack.us/my.php?image=getattachmentaspxgs3.jpg)

http://img54.imageshack.us/img54/9650/getattachment1aspxpq1.th.jpg (http://img54.imageshack.us/my.php?image=getattachment1aspxpq1.jpg)


So it begins...

Sellhast
05-16-2007, 03:05 PM
Because today was a rest day I will post my cardio and lifting that I did yesterday...

Day 2: Biceps and Triceps

4 warmup sets for biceps and tricep work sets

work sets:

EZ bar curls:
100x8,8,6,5

DB Hammer curls:
40x8,8,6,4

Close-grip bench press:
155x10,8,6,4

Skullcrushers:
95x12,10,8,6

HIIT - 11 mins

30/30 of jog/sprint

My arms had a crazy pump as I finished what i thought was my best arm workout in a very long time. When I began cutting two weeks ago I could hardly see any vascularity im my arms, but it is amazing what a change of 7 pounds can make. The HIIT cardio today was a killer, like it always is but I managed to push through and finish it. On thursday I am going to try for 12 minutes. As for my diet today I was right on and was purprised at how much food it actually was. I am not used to eating this much during a cut (which is why I probably failed several times in the past). Overall, good day, good run, good lifts, and I'm happy.

Finnegan Bell
05-16-2007, 03:34 PM
Meal 1:
3 whole eggs
1/2 cup oatmeal
1.5 cups skim milk

Meal 2:
Banana Why a banana (simple carbs) in a middle of a day,It is better to replace simple carbs by complex carbs (starchy and fibrous) on a cut
complex carbs digested slowly because they have longer sugar chain,which gives u regulated blood sugar levels and sustained energy through the day.

Cottage cheese

Meal 3:
Ham sandwich on whole wheat bread

Meal 4 (PWO):
3 scoops whey protein
Here where u'll need lots of bananas!! plz read this wonderful sticky about Pre-Post workout nutrition
http://forum.bodybuilding.com/showthread.php?t=272067


Meal 5:
3 morningstar sausage patties
2 tbsp peanut butter
1.5 cups skim milk

Meal 6:
6 oz chicken breast
1 cup veggies
Salad

Meal 7:
Cottage cheese
1 cup skim milk
What about replacing the fast acting skim milk by a healthy fat source,like PB? to slow the digestion of the casein protein more and provide ur body with amines for ur long time sleep.

This brings me to 2300-2350 calories a day. The macros are 42/39/19 of protein/carbs/fats.

Are u sure u r eating 230 grams of carbs?? I dont see them,I only see some milk,1/2 cups of oats and a banana and some bread,I maybe wrong,but with a glance this cant be 230 grams unless u eat lots of bread at ur second meal.

These numbers might vary very slightly day to day as I do not eat exactly the same thing everyday, but very close to it.


Read Bold plz,and ur BF % is 19-20%

Sellhast
05-16-2007, 03:51 PM
There....changes made based on your suggestions. Look better?

Meal 1:
3 whole eggs
1/2 cup oatmeal
1.5 cups skim milk

Meal 2:
1 cup veggies
Cottage cheese

Meal 3:
Sliced turkey breast sandwich on whole wheat bread
1 scoop whey protein

Meal 4 (PWO):
2 scoops whey protein
Banana

Meal 5:
can of tuna
1.5 cups skim milk

Meal 6:
6 oz chicken breast
1 cup veggies
Salad

Meal 7:
Cottage cheese
2 tbsp peanut butter

GP2001
05-16-2007, 03:59 PM
Looks pretty good to me. I would def switch to natural PB. I also like to get a good source of carbs around 1-2 hours before workout. Looks like you've got your stuff pretty well together, and seem to be determined, good luck!

Finnegan Bell
05-16-2007, 04:17 PM
u need more carbs Post workout,some people says PWO Protein:carbs 1:2
some people say 80-120 grams of carbs.

u definately need more than one banana,plz read the link I gave u and never be lazy about reading.Reading is as important as working out,unless u r hiring a nutritionist or a personal trainer to design programs for u!

Finnegan Bell
05-16-2007, 04:18 PM
and u replaced bread by veggies,good,but u r low on carbs,please show us the macros/calories of each meal,u seem u r miscalculating.

Sellhast
05-16-2007, 04:32 PM
and u replaced bread by veggies,good,but u r low on carbs,please show us the macros/calories of each meal,u seem u r miscalculating.

Ok, I'll re-do the math and make sure everything adds up.

Meal 1:
3 whole eggs (210 cals 13.5g fat 3g carbs 18g pro)
1/2 cup oatmeal (120 cals 2.5g fat 26g carbs 5g pro)
1.5 cups skim milk (120 cals 0g fat 19.5g carbs 12g pro)

Meal 2:
1 cup veggies (90 cals 0g fat 18g carbs 4g pro)
Cottage cheese (90 cals 2.5g fat 6g carbs 11g pro)

Meal 3:
Sliced turkey breast sandwich on whole wheat bread [bread] (160 cals 2g fat 36g carbs 4g pro) [meat] (150 cals 2.5g fat 5g carbs 25g pro)
1 scoop whey protein (105 cals .3g fat 1g carbs 25g pro)

Meal 4 (PWO):
2 scoops whey protein (210 cals .6g fat 2g carbs 50g pro0
2 Bananas (172 cals 0g fat 40g carbs 3g pro)

Meal 5:
can of tuna (120 cals 1g fat 0g carbs 26g pro)
1.5 cups skim milk (120 cals 0g fat 19.5g carbs 12g pro)

Meal 6:
6 oz chicken breast (185 cals 2g fat 0g carbs 39g pro)
1 cup veggies (90 cals 0g fat 18g carbs 4g pro)
Salad

Meal 7:
Cottage cheese (90 cals 2.5g fat 6g carbs 11g pro)
2 tbsp peanut butter (190 cals 16g fat 8g carbs 8g pro)

Total 2102 cals
45.4g fat
190 g carbs
256 g pro

Yup, looks fine to me.

Sellhast
05-17-2007, 03:34 PM
Thursday, May 17th.

So today I was supposed to start my new and improved diet and I did, but later I came to find out that I was out of college cheese and I wont be able to get to the store until saturday. But oh well, some things you just have to work around. My diet for today will look like this:

Meal 1:
3 whole eggs (210 cals 13.5g fat 3g carbs 18g pro)
1/2 cup oatmeal (120 cals 2.5g fat 26g carbs 5g pro)
1.5 cups skim milk (120 cals 0g fat 19.5g carbs 12g pro)

Meal 2:
1 cup veggies (90 cals 0g fat 18g carbs 4g pro)

Meal 3:
Sliced turkey breast sandwich on whole wheat bread [bread] (160 cals 2g fat 36g carbs 4g pro) [meat] (150 cals 2.5g fat 5g carbs 25g pro)
1 scoop whey protein (105 cals .3g fat 1g carbs 25g pro)

Meal 4 (PWO):
2 scoops whey protein (210 cals .6g fat 2g carbs 50g pro0
1 Banana (172 cals 0g fat 40g carbs 3g pro)

Meal 5:
can of tuna (120 cals 1g fat 0g carbs 26g pro)
1.5 cups skim milk (120 cals 0g fat 19.5g carbs 12g pro)

Meal 6:
6 oz chicken breast (185 cals 2g fat 0g carbs 25.5g pro)
1 cup veggies (90 cals 0g fat 18g carbs 4g pro)
Salad

Meal 7:
2 tbsp peanut butter (190 cals 16g fat 8g carbs 8g pro)

Total 1922 cals
40.4g fat
178 g carbs
219.5 g pro

Yeah the cals were a little on the low side but I will only have to eat like this for another day, so no worries there.

My workout for today looked like this:

Back/abs day:

Pull ups:
BW+25x8,6,4,2

Bent db rows:
65x10,10,10,9

Deads:
135x5
225x5
315x8,8,8
405x4

Cable-crunches
90x10,10,10,10

Weighted sit-ups (holding 25lb plate over head):
BW+25x6,6,6

Overall today was a good day for working out and I have yet to do my cardio. I am getting sort of tired of HIIT (after only 2 weeks I know) so im going to do some low-impact slow and boring cardio for the next couple days and I'll see how that feels. Ill update this later today after I'm done running.

Sellhast
05-17-2007, 05:40 PM
Just got done running for 40 minutes and I tried to keep it at 80-90% of my max heart rate. I am feeling pretty dead after this but pretty good as well. Gonna eat my food and do some hit tommorow cause I jut remembered how much I hate that kind of cardio (and all other cardio in that case).

yioti
05-17-2007, 11:32 PM
your numbers don't look right(just a glance) i seriously doubt 1 cup veggies is 18g's carbs and even if it says so your body metabolizes it differently then other foods. also chicken breast is around 120 cals/17g's P per 4 oz(depending on how you prepare it). what kaudd said was right on the money dude, listen to that guy he knows his stuff.

Sellhast
05-18-2007, 07:51 AM
Ok, ill go and double check my numbers on everything.

Sellhast
05-18-2007, 05:31 PM
Here is my modified meal plan and I did do the reading Klaaud, lol.

Meal 1: 410 cals 16g fat 42g carbs 31g pro
3 whole eggs (210 cals 13.5g fat 3g carbs 18g pro)
1/2 cup oatmeal (120 cals 2.5g fat 26g carbs 5g pro)
1 cup skim milk (80 cals 0g fat 13g carbs 8g pro)

Meal 2: 150 cals 2.5g fat 14g carbs 13g pro
1 cup brocolli (60 cals 0g fat 8g carbs 2g pro)
Cottage cheese (90 cals 2.5g fat 6g carbs 11g pro)

Meal 3 (PreWO): 382 cals .6g fat 42g carbs 52g pro
2 scoops whey protein (210 cals .6g fat 2 carbs 50g pro)
Banana (172 cals 0g fat 40g carbs 3g pro)

Meal 4 (PostWO): 660 cals 5.6g fat 75g carbs 63g pro
2 scoops whey protein (210 cals .6g fat 2g carbs 50g pro)
1 cup oats (240 cals 5g fat 52g carbs 10g pro)
3 rice cakes (210 cals 0g fat 21g carbs 6g pro)

Meal 5: 321 cals 2g fat 22g carbs 36g pro
6 oz chicken breast (185 cals 2g fat 0g carbs 25g pro)
1 cup brocolli (60 cals 0g fat 8g carbs 2g pro)
Salad

Meal 6: 280 cals 18.5g fat 14g carbs 19g pro
Cottage cheese (90 cals 2.5g fat 6g carbs 11g pro)
2 tbsp peanut butter (190 cals 16g fat 8g carbs 8g pro)

Total: 2203 cals 45.2g fat 209g carbs 215g pro

Now I know that I should probably just get rid of one of PWO protein shakes and replace them with a lean protein source but money is tight so it will have to suffice untill I can start buying more tuna of chicken breasts to fit into my diet.

Sellhast
05-18-2007, 05:39 PM
Friday, May 19th

My diet was Identical to what it was yesterday but I am going shopping tonight to get all of the food that I need. Today's workout conisisted of just my legs.

Leg day:

ATG Squats:
135x5 (warmup)
225x5 (warmup)
315x8,7,5,3

Leg curls:
90x8,8,6

Calf raises on leg press:
405x15,15,15,15,15

Leg Extensions:
135x12,12,12,12

HIIT: 10 minutes
I had a good run today and it had totally kicked my ass but it feels good.

Overall, today was a good day and I thought I would have had less energy because I'm not eating enough (by 300 cals) but I was fine. Saturday and Sunday will be better because those days I will be resting from weight training (not HIIT). My legs are aboslutely killing me after doing HIIT after squats but it feels good to work my body it it's limits. Good day, good run, dead legs.

Sellhast
05-19-2007, 04:49 PM
New food and a new diet today. My off days will be slightly different than my liting days in terms of food content but the marcros should be about the same.

Today so far I am on my fourth meal and the whole day will look like this:

Meal 1: 410 cals 16g fat 42g carbs 31g pro
3 whole eggs (210 cals 13.5g fat 3g carbs 18g pro)
1/2 cup oatmeal (120 cals 2.5g fat 26g carbs 5g pro)
1 cup skim milk (80 cals 0g fat 13g carbs 8g pro)

Meal 2: 395 cals 18g fat 53g carbs 13g pro
3oz raw carrots (45 cals 0g fat 9g carbs 1g pro)
PB on grain bread (350 cals 18g fat 44g carbs 13g pro)

Meal 3 (PreWO): 382 cals .6g fat 42g carbs 52g pro
2 scoops whey protein (210 cals .6g fat 2 carbs 50g pro)
Banana (172 cals 0g fat 40g carbs 3g pro)

Meal 4 (PostWO): 420 cals 2.1g fat 50g carbs 56g pro
2 scoops whey protein (210 cals .6g fat 2g carbs 50g pro)
3 rice cakes (210 cals 0g fat 21g carbs 6g pro)

Meal 5: 416 cals 18g fat 26g carbs 58g pro
Flank steak (260 cals 18g fat 0g carbs 42g pro)
Mixed veggies (50 cals 0g fat 8g carbs 2g pro)
Salad
Skim Milk 1 cup (80 cals 0g fat 13g carbs 8g pro)

Meal 6: 55 cals 18.5g fat 14g carbs 19g pro
1/4 cup Cottage cheese (55 cals 2.25g fat 2.5g carbs 6.5g pro)

Total: 2078 cals 56.95g fat 215.5g carbs 217.5g pro

Today for cardio I did 15 mins of jogging to get to the track then I rean 10 minutes of HIIT at 30/30 intervals than I ran (very slowly) 15 mins back home. Overall, it was a good day.

Sellhast
05-19-2007, 04:55 PM
Holy **** I'm soo happpy with my progress! It's beginning to show because just today I tried on some jean shorts that I couldn't fit in since I was 15 but they fit perfectly. Its amazing how dieting and doing HIIT for just 3 weeks properly can make such a huge difference. Now I am motivated more than ever and hopefully within the next couple weeks I'll be able to fit into some 34's.

Sellhast
05-21-2007, 03:41 PM
Today was my Chest and Tri's day. All sets were done to failure.

(All warm-up sets not included)

Incline DB Presses
75x8,6,5,4

Incline DB Flyes
35x8,8,8,8

Dips
BWx8,7,5,4

Close-Grip Bench Press:
155x12,6,6,4

Tricep Pushdowns
80x6,4
70x8,6

Skullcrushers
95x8,8,6,5

I ran 10 minutes of HIIT today and I was feeling more energetic today because today was really the first day that I was folling my diet to a tee. I really felt more energized through my workouts and HIIT because of my bigger PreWO and PostWO meals. Now the goal is to keep my diet on track for at least a week so that I can be successful.

Here was my diet for today:

Meal 1: 410 cals 16g fat 42g carbs 31g pro
3 whole eggs (210 cals 13.5g fat 3g carbs 18g pro)
1/2 cup oatmeal (120 cals 2.5g fat 26g carbs 5g pro)
1 cup skim milk (80 cals 0g fat 13g carbs 8g pro)

Meal 2: 325 cals 17.5g fat 20g carbs 24g pro
3 oz carrots (60 cals 0g fat 8g carbs 1g pro)
2 tbsp pb (190 cals 16g fat 6g carbs 8g pro)
3 slices deli ham (90 cals 1.5g fat 3g carbs 15g pro)

Meal 3 (PreWO): 382 cals .6g fat 42g carbs 52g pro
2 scoops whey protein (210 cals .6g fat 2 carbs 50g pro)
Banana (172 cals 0g fat 40g carbs 3g pro)

Meal 4 (PostWO): 540 cals 4.6g fat 76g carbs 61g pro
2 scoops whey protein (210 cals .6g fat 2g carbs 50g pro)
1/2 cup oats (120 cals 2.5g fat 26g carbs 5g pro)
3 rice cakes (210 cals 1.5g fat 21g carbs 6g pro)

Meal 5: 341 cals 2g fat 26g carbs 41g pro
6 oz chicken breast (185 cals 2g fat 0g carbs 25g pro)
1 cup brocolli (60 cals 0g fat 8g carbs 2g pro)
Salad

Meal 6: 205 cals 12.5g fat 9g carbs 17g pro
Cottage cheese (90 cals 2.5g fat 6g carbs 11g pro)
1 tbsp peanut butter (95 cals 8g fat 4g carbs 4g pro)

Total: 2203 cals 53.2g fat 215g carbs 227g pro

Today was another good day. I wil update my journal with progress pictures weekly starting on wednesday.

yioti
05-21-2007, 07:45 PM
Here is my modified meal plan and I did do the reading Klaaud, lol.

Meal 1: 410 cals 16g fat 42g carbs 31g pro
3 whole eggs (210 cals 13.5g fat 3g carbs 18g pro)
1/2 cup oatmeal (120 cals 2.5g fat 26g carbs 5g pro)
1 cup skim milk (80 cals 0g fat 13g carbs 8g pro)

Meal 2: 150 cals 2.5g fat 14g carbs 13g pro
1 cup brocolli (60 cals 0g fat 8g carbs 2g pro)
Cottage cheese (90 cals 2.5g fat 6g carbs 11g pro)

Meal 3 (PreWO): 382 cals .6g fat 42g carbs 52g pro
2 scoops whey protein (210 cals .6g fat 2 carbs 50g pro)
Banana (172 cals 0g fat 40g carbs 3g pro)

Meal 4 (PostWO): 660 cals 5.6g fat 75g carbs 63g pro
2 scoops whey protein (210 cals .6g fat 2g carbs 50g pro)
1 cup oats (240 cals 5g fat 52g carbs 10g pro)
3 rice cakes (210 cals 0g fat 21g carbs 6g pro)

Meal 5: 321 cals 2g fat 22g carbs 36g pro
6 oz chicken breast (185 cals 2g fat 0g carbs 25g pro)
1 cup brocolli (60 cals 0g fat 8g carbs 2g pro)
Salad

Meal 6: 280 cals 18.5g fat 14g carbs 19g pro
Cottage cheese (90 cals 2.5g fat 6g carbs 11g pro)
2 tbsp peanut butter (190 cals 16g fat 8g carbs 8g pro)

Total: 2203 cals 45.2g fat 209g carbs 215g pro

Now I know that I should probably just get rid of one of PWO protein shakes and replace them with a lean protein source but money is tight so it will have to suffice untill I can start buying more tuna of chicken breasts to fit into my diet.

just some advice
meal 1 - the numbers still don't look to accurate, what does it day on the box for oatmeal? i think its like 150 calories for 1/2 cup also the numbers for your 3 whole eggs still don't look right and im not quite sure about the skim milk

meal 2 just letting you know that you swapped out a carb for broc****. you went down in carbs which changes the total # your getting in, also the protein here doesnt look sufficient.

meal 3 and 4 look ok but i would swap carb sources and cut out the rice cakes, imo theres other things that are more filling that you can have. so have the banana post and the oats pre

meal 5 add some fat here, fat is better absorbed with vegetables rather then carbs, altho you can have P+C+F in every meal, i tend to keep P+F with veggies only

Meal 6
i would add more cottage cheese to the equation and cut out 1 TBSP pb

yioti
05-21-2007, 07:48 PM
New food and a new diet today. My off days will be slightly different than my liting days in terms of food content but the marcros should be about the same.

Today so far I am on my fourth meal and the whole day will look like this:

Meal 2: 395 cals 18g fat 53g carbs 13g pro
3oz raw carrots (45 cals 0g fat 9g carbs 1g pro)
PB on grain bread (350 cals 18g fat 44g carbs 13g pro)

Meal 6: 55 cals 18.5g fat 14g carbs 19g pro
1/4 cup Cottage cheese (55 cals 2.25g fat 2.5g carbs 6.5g pro)

Total: 2078 cals 56.95g fat 215.5g carbs 217.5g pro

Today for cardio I did 15 mins of jogging to get to the track then I rean 10 minutes of HIIT at 30/30 intervals than I ran (very slowly) 15 mins back home. Overall, it was a good day.

no offense dude but those are not meals, i could eat meal 6 in 2 bites, you need to eat bro EAT EAT EAT EAT EAT and love every minute of it. still eat clean but you need to eat more of what your eating.

wakingmalice
05-22-2007, 03:55 PM
no offense dude but those are not meals, i could eat meal 6 in 2 bites, you need to eat bro EAT EAT EAT EAT EAT and love every minute of it. still eat clean but you need to eat more of what your eating.

but hes trying to cut so hes giving his body LESS calories so he will end up with a calorie deficiency so his body will say "ok, i gotta burn this **** off"

Sellhast
05-23-2007, 09:17 PM
I will be posting weekly pictures of my progress. I am down to 193.8 from 195.8 last week.

Week 1

http://img244.imageshack.us/img244/2408/getattachmentaspxgs3.th.jpg (http://img244.imageshack.us/my.php?image=getattachmentaspxgs3.jpg)
http://img54.imageshack.us/img54/9650/getattachment1aspxpq1.th.jpg (http://img54.imageshack.us/my.php?image=getattachment1aspxpq1.jpg)

Week 2

http://img405.imageshack.us/img405/9282/week2frontov6.th.jpg (http://img405.imageshack.us/my.php?image=week2frontov6.jpg)

Sellhast
06-19-2007, 08:16 AM
Here is a quick update: I had fallen off the bandwagen after several weeks because of this being my last few weeks in school. Along with graduation and the last week of school came binge eating and partying almost every night of the week. The following week I stepped on the scale only to find that I had gained about 5 pounds. I still am lower than when i started so this is only two one step back from my two steps foreward. I have modified my diet slightly and have changed my coloric intake to 2500-2600 cals a day. I just got my own gym membership and will have my bodyfat measured today. I will begin posting my progress again in this thread and keep it updated for all to see.

As I said before, and comments or criticism is welcome.

Sellhast
06-19-2007, 02:06 PM
So I got back from the gym today and had a great workout. I also met with my personal trainer and took all of my measurements. I weighed in at 194.6 pounds and have 15.2% bodyfat. My goal still stands at achieving 10% bodyfat by the end of summer. How long do you think it would take to reach this goal while cutting properly? Im thinking about 6-8 weeks.

Today's workout:

Shoulders and tris (warup sets not included):

DB presses:
65x10,8,7,5

Bent db raise:
35x12,12,12,12,12

Lateral db raise:
25x10,10,8,8,6

Arnold Presses:
40x10,10,8,6

Skullcrushers:
80x6, 70x8,8,6,5

Tricep ext.:
80x8,7,5,4

Cardio:
30 mins on treadmill

Today was a great workout and I feel totally exhausted now. Hopefully my new diet will work out for me. I'm quite anxous to see my weight on the scale on monday.

DaJager_Meister
06-19-2007, 04:02 PM
hey man good work on your progress...I'm in your shoes right now (starting a journal as well....link is in my sig if you wanna check it out) and I'll be keeping a close eye on your journal. Maybe we should have a little competition :O lol.

Sellhast
06-20-2007, 10:59 AM
Back day (warmup sets not included, all work sets done to failure):

Pullups:
BWx12,9,6,4

Pendlay rows:
135x8,7,5,3

Is this weak for pendlay rows?

DB rows:
70x10,8,6,4

Deads:
405x5,5,3

Couldn't finish last set, was too burned out.

Cardio:
30 mins running on treadmill

Overall today was a good day. This was one of the most intense workouts that I have had in awhile. I almost collapsed after that third set of deads and couldn't do any more. I had to wait a half hour to recover before I could do my cardio. Well at least I know I worked hard and busted my ass.

Rating: 9/10

Sellhast
06-21-2007, 09:47 PM
Today was leg day and since I did legs on saturday I took it a little easier.

Leg day (Warm-up sets not included):

Front Squats:
135x8
185x8,8,8

Hack Squats:
225x5,5,3,2

Lunges:
50 lb db in each handx5,5

SLDL's:
225x8,6

Cardio:
30 mins treadmill

Overall today was a good day for me, not so much in the weight room but because my diet was spot-on and I didn't mess anything up. I ran for 30 mins on the treadmill but I am already starting to miss HIIT cardio again so I think I will start it up next week if standard jogging diesn't have very good results.

Here was my diet for today

Meal 1:
2 eggs
4egg whites
1 cup oatmeal
1 cup skim milk

Meal 2 (PostWO):
Banana
2 Scoops whey
1 cup skim milk

Meal 3:
Can of tuna
1 tbsp PB
6 oz carrots

Meal 4:
1/2 cup oatmeal
Veggie sausages (have 10g for pro each, low fat)

Meal 5:
Steak
Salad
Mixed Veggies
1 cup skim milk

Meal 6:
1 cup lowfat cottage cheese
2 tbsp PB

Overall: 2600 cals

Rating: 7/10 (only because diet was spot-on)