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View Full Version : Leangains Diet for 90 Days



T_T
05-08-2013, 02:38 PM
http://www.youtube.com/watch?v=qg9y8wMjJZI


http://www.thetestee.com/images/weight.png
Weight (Pounds)


http://www.thetestee.com/images/weightkg.png
Weight (Kilograms)


http://www.thetestee.com/images/consumed.png
What I Consumed


http://www.thetestee.com/images/water.png
Water Consumption


http://www.thetestee.com/images/sleep.png
Amount of Sleep

T_T
05-08-2013, 02:40 PM
http://www.youtube.com/watch?v=SwtrdRyAWbA


Shoulder Presses
10 pounds on each end of the barbell x 10
20 pounds on each end of the barbell x 5
20 pounds on each end of the barbell x 3

Seated Cable Rows
75 pounds x 10
120 pounds x 8

Deadlifts
35 pounds on each end of the barbell x 5

Shrugs
35 pound dumbbells x 15
35 pound dumbbells x 13
35 pound dumbbells x 13

Chin-Ups
Body weight x 7
Body weight x 3

Push-Ups
Body weight x 50

T_T
05-08-2013, 02:41 PM
http://www.youtube.com/watch?v=vLOh9BTNhg8

T_T
05-08-2013, 02:43 PM
http://www.youtube.com/watch?v=AsdvUd3-M0E


Bench Presses
20 pound dumbbells x 12
45 pound dumbbells x 12
50 pound dumbbells x 6

Dumbbell Curls
20 pound dumbbells x 15
20 pound dumbbells x 7

Squats
25 pounds on each end of the barbell x 5
25 pounds on each end of the barbell x 5
20 pounds on each end of the barbell x 6

Shrugs
35 pound dumbbells x 15
35 pound dumbbells x 13
35 pound dumbbells x 13

Chin-Ups
Body weight x 7
Body weight x 4

Calf Raises
35 pounds x 12
35 pounds x 10

Triceps Pushdowns
32.5 pounds x 13
27.5 pounds x 10

T_T
05-08-2013, 02:43 PM
http://www.youtube.com/watch?v=mh9PIW1tewQ

T_T
05-08-2013, 02:44 PM
http://www.youtube.com/watch?v=RzxAhlSbmpE

T_T
05-08-2013, 02:46 PM
http://www.youtube.com/watch?v=y2P4aiDF_xY


Bench Presses
50 pound dumbbells x 8
50 pound dumbbells x 8
50 pound dumbbells x 7

Dumbbell Curls
20 pound dumbbells x 15
20 pound dumbbells x 8

Squats
30 pounds on each end of the barbell x 5
30 pounds on each end of the barbell x 5
25 pounds on each end of the barbell x 7

Shrugs
35 pound dumbbells x 15
35 pound dumbbells x 15
35 pound dumbbells x 14

Chin-Ups
Body weight x 7
Body weight x 5

Calf Raises
70 pounds x 12
70 pounds x 10

Push-Ups
Body weight x 50

T_T
05-08-2013, 02:46 PM
http://www.youtube.com/watch?v=lBaLwoPqRTI

T_T
05-09-2013, 07:12 PM
http://www.youtube.com/watch?v=OWm2O-VgjKs


Shoulder Presses
20 pounds on each end of the barbell x 5
20 pounds on each end of the barbell x 5
20 pounds on each end of the barbell x 5

Seated Cable Rows
120 pounds x 10
120 pounds x 10

Deadlifts
40 pounds on each end of the barbell x 5

Shrugs
35 pound dumbbells x 15
35 pound dumbbells x 15
35 pound dumbbells x 15

Chin-Ups
Body weight x 7
Body weight x 6

Push-Ups
Body weight x 50

T_T
05-10-2013, 11:29 AM
http://www.youtube.com/watch?v=cPBrJb_41iY

T_T
05-11-2013, 08:57 AM
Bench Presses
55 pound dumbbells x 7
60 pound dumbbells x 5
60 pound dumbbells x 5

Dumbbell Curls
25 pound dumbbells x 10
25 pound dumbbells x 7

Squats
25 pounds on each end of the barbell x 6
30 pounds on each end of the barbell x 5
30 pounds on each end of the barbell x 5

Shrugs
40 pound dumbbells x 15
40 pound dumbbells x 15
40 pound dumbbells x 15

Chin-Ups
Body weight x 7
Body weight x 4

Calf Raises
45 pounds x 10
45 pounds x 7

Triceps Pushdowns
32.5 pounds x 15
32.5 pounds x 15

T_T
05-14-2013, 11:56 AM
Shoulder Presses
20 pounds on each end of the barbell x 6
20 pounds on each end of the barbell x 6
20 pounds on each end of the barbell x 6

Seated Cable Rows
125 pounds x 9
75 pounds x 12

Squats
32.5 pounds on each end of the barbell x 6
35 pounds on each end of the barbell x 5
35 pounds on each end of the barbell x 5

Shrugs
35 pound dumbbells x 15
40 pound dumbbells x 12
40 pound dumbbells x 12

Chin-Ups
Body weight x 7
Body weight x 4

Calf Raises
40 pounds on each side of the machine x 12
40 pounds on each side of the machine x 12

Push-Ups
Body weight x 50

T_T
05-16-2013, 12:32 PM
Bench Presses
60 pound dumbbells x 10
70 pound dumbbells x 3
65 pound dumbbells x 4

Dumbbell Curls
25 pound dumbbells x 10
25 pound dumbbells x 8

Squats
32.5 pounds on each end of the barbell x 6
35 pounds on each end of the barbell x 5
35 pounds on each end of the barbell x 5

Shrugs
35 pound dumbbells x 15
40 pound dumbbells x 12
40 pound dumbbells x 12

Chin-Ups
Body weight x 7
Body weight x 4

Calf Raises
40 pounds on each side of the machine x 12
40 pounds on each side of the machine x 12

Push-Ups
Body weight x 50

T_T
05-18-2013, 09:59 PM
Shoulder Presses
25 pounds on each end of the barbell x 5
25 pounds on each end of the barbell x 5
22.5 pounds on each end of the barbell x 6

Seated Cable Rows
135 pounds x 6
90 pounds x 12

Squats
35 pounds on each end of the barbell x 6
35 pounds on each end of the barbell x 6
35 pounds on each end of the barbell x 7

Shrugs
70 pound dumbbells x 15
75 pound dumbbells x 13
75 pound dumbbells x 10

Chin-Ups
Body weight x 7
Body weight x 5

Calf Raises
40 pounds x 12
40 pounds x 12

Triceps Pushdowns
40 pounds x 20
40 pounds x 10

T_T
05-20-2013, 10:03 AM
Bench Presses
65 pound dumbbells x 6
65 pound dumbbells x 6
65 pound dumbbells x 6

Dumbbell Curls
25 pound dumbbells x 11
25 pound dumbbells x 9

Squats
37.5 pounds on each end of the barbell x 5
37.5 pounds on each end of the barbell x 5
35 pounds on each end of the barbell x 6

Shrugs
75 pound dumbbells x 13
75 pound dumbbells x 13
75 pound dumbbells x 13

Chin-Ups
Body weight x 8
Body weight x 7

Calf Raises
40 pounds x 13
40 pounds x 13

Push-Ups
Body weight x 50