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Keep the results comin man!!

Im finally starting to lose fat now too, at about the same rate you are, like .2-.3lbs per day still on a pretty good amount of carbs!!!

Chest/Back Hypertrophy

BB Bent Over Row 65%- 95 x 10 for 3 sets
BB Incline Bench 65%- 95 x 10 for 3 sets
DB Rows- 60 x 12 for 3 sets
DB Flat Bench- 75 x 10,8,8
Lat Pulldown- 115 x 12,12,11
DB...

Lower Body Power

BB Squats 80%- 190 x 5 for 4 sets
Hammer Strength Single Leg Extension- +50 x 8,8
BB SLDL 80%- 190 x 5 for 4 sets
Lying Leg Curl-100 x 10, 105 x 10
Standing Calf Raise- 4...

Upper Body Power

BB Bent Over Row 80%- 130 x 5 for 4 sets
Lat Pulldown- 120 x 10, 125 x 10,9
BB Incline Bench Press 80%- 135 x 5 for 4 sets
Flat Bench DB Fly- 40 x 10,10 45 x 10
DB Military...

Yeah man, these past few weeks have been really hectic at school nad i havent had that much time to update. That's awesome that your gonna work with Tommy now. Its awesome, he explains his reasoning...

HIIT Workout

7 minutes of intervals on the bike
30 minutes of cardio on the treadmill 3.3 mph and 5 incline
7 minutes of intervals on the bike

5 minutes of stretching

Diet
215 CHO

Check out teh LEGZ!!!

Got it! Started the diet today and training tomorrow with HIIT.

Set Up:

Monday- Upper Body Power
Tuesday- Lower Body Power
Wednesday-REST OFF
Thursday-Upper Body Hypertrophy
Friday-Upper...

You have no idea how ready i am man!!!

As of yesterday i am 175 lbs. And i prefer to work the antagonist muscle groups together. I just did chest/tris and back/bis because my friends have been bugging me to lift with them for a while and...

Chest/Tris
--was supposed to be upper body but my friend asked me to lift with him tomorrow so i just did this...and i got to the gym late and it was extremely crowded

BB incline-175 x 5 for 3...

I will be working with Tommy Jeffers soon, im just waiting for my program from him, then ill be getting started!!

EPIC cheat meal this morning: Waffle House: Triple order of hash browns, 2...

So, yesterday, i weighed 181 when i weighed myself at the gym. That night, i ate a crunchwrap supreme, an oreo mcflurry, and 6 kashi waffles before bed.

This morning, when i got to the gym and...

Thanks, your a good friend Bob.

It was dude. I got a little carried away with mself. I think im overtraining a little bit, so im gonna cut back for a little while. That and some other issues i have going on in my life right now. Im...

Surprisingly, yesterday actually turned out to be pretty good in like a weird way lol

Today is going pretty well too so far!

Upper body workout is comin up in like 30 mins!!!

I lose weight like that too..im eating like 3200 right now and i keep losing weight..eating IS starting to become a chore.

I felt like crap during this whole workout...

October 21, 2008
Lower Body Workout 1 of 2

BB Squats-225 x 5 for 3 sets
SLDL-225 x 5 for 3 sets
Leg Press-4 plates per side x 20 for 3 sets
Leg...

Tommy, how much do you usually increase your carbs/cals by when you stop gaining?? I keep losing on like 3100 cals and 420g carbs (180 pro and 70 fat) per day, any suggestions?

Thanks
Zac

October 20, 2008

Upper Body Workout 1 of 3

DB Incline Bench
70 x 8 for 3 sets

BB Bent Over Row
135 x 12 for 3 sets