Return of the QuadzillaRF

[QuadzillaRF]

I'm getting back into lifting heavy a$$ weights after 4 years off and hope this online journal will help me stay motivated. I'll post my routines and my meals. I'll list only the working sets in my routines and weights will be in pounds.

Stats:

Age: 29
Height : 5'11"
Weight: 235 pounds
Body Fat: 30% :cry:
Waist: 38in :cry:

Any advice will be most appreciative.

Jan 18, 2008

6:00AM Jog 25min

8:15PM First day of WBB #2

Biceps, Triceps, and Shoulders

(Super Tri Set)
Seated Dumbbell Press
50 x 10
60 x 6

DB Lateral Raises / Front DB Raise
25 x 6
30 x 6

Incline Skull Crushers
60 x 11
70 x 11

Incline Dumbbell Curls
25 x 11
30 x 9

Dips
(own body weight) x 11
(own body weight) x 11

Hammer Curls
25 x 11
35 x 9

Decline Situps
3 x 10

Russian Twist
2 x 8

45m workout. Short and intense.

Meal
Meal 1: Egg Beaters ( 1 cup ), Oatmeal w/ PB, Non Fat Yogurt, V8
Meal 2: 1 Grilled Chicken Breast and granola bar
Meal 3: Turkey and Spinach on Whole wheat bun and bag pretzels
Meal 4: 1 Grilled Chicken Breast and apple
Meal 5: Chicken Salad with Balsamic Salad dressing and Yogurt
Meal 6: Protein Shake with Non Fat Yogurt
Meal 7: Half cup of Low Fat Cottage Cheese

1 gallon of Lemon Crystal Light

* rough estimate
Calories: 2200
Protein: 166g
Carb:221g
Fat 79g

[QuadzillaRF]

Chest and Back

DB Incline Press
75x11
80x9

Close Grip Chins
130x14
160x10

Flat DB Flies
50x11
55x9

Wide Grip Pull Downs
110x11
130x9

Decline BB Press
185x8
185x8

Seated Cable Rows
150x11
165x9

[QuadzillaRF]

Legs

Squats
135x20

Leg Press
360x20

Leg Extensions
120x15

Hamstring Curls
85x11
100x9

Seated Calf Raise
90x25

Standing Calf Raise
100x25

Decline Situps
3x10

[QuadzillaRF]

M1: 2 Whole Eggs, Half cup Egg Beates, half cup of oatmeal stirred with Natty PB (Fish Oil)
M2: 1 Chicken Breast, 1 cup of broccoli
M3: 1 Chicken Breast, 1 cup of broccoli, Apple or Orange (Fish Oil)
M4: 1 Chicken Breast, half cup of oatmeal *Pre Workout*
M5: 2 Scoops of Protein Powder blended with Natty PB *Post Workout*
M6: Half cup of 2% Cottage Cheese, 1 Chicken Breast (Fish Oil), Orange

Carbs: 187g ------- 761cal ------ 28%
Fat: 77g ---------- 677cal ------ 26%
Protein: 292g ----- 1888cal ----- 46%

Calories: 2257

[QuadzillaRF]

No Carb Day

M1: 2 Whole Eggs, Half cup Egg Beaters (Fish Oil)
M2: 1 Chicken Breast (Fish Oil)
M3: 1 Chicken Breast, 1 cup of broccoli (Fish Oil)
M4: 1 Chicken Breast, 1 cup of broccoli (Fish Oil)
M5: 2 Scoops of Protein Powder (Fish Oil)
M6: 1/2 pound of Top Round Steak, 1 cup of broccoli, 1/2 cup mushrooms (Fish Oil)

Carbs: 34g ------- 138cal ------ 8%
Fat: 56g ----------496cal ------ 30%
Protein: 272g ----- 1106cal ----- 67%

Calories: 1648