Steelheart
10-20-2001, 05:26 PM
Stats 6ft, 230 12%
Diet
Meal#1 (7:30am)
10 tbs. of Raw Oats/cooked in microwave 1 scoop of GEN's AMP WHEY (low carb protein)
1 piece of fruit
Water/Coffee (lots!)
Mineral&Vitamin pack (GEN)
2 tbs.L-Carnithine and Thermo-genics to help me go thur my workout and burn fat.
---------------------------------------------------------------------------------
8:30am HIT WORKOUT! (+cardio session/ 45min. but low intense)
---------------------------------------------
Meal#2 (11:00am)
1 small baked potato (topped with salsa)
6 oz. of skinless Chickenbreast
Water/Diet Coke
10 grams of L-Glutamine (for better recovery)
---------------------------------------------
Meal#3 (2:00pm)
2 medium size Chickenbreast (grilled)
Tomato salad (with Vinegar and 1 tsp. of Oil)
Water/Coffee
---------------------------------------------
Meal#4 (5:00pm)
1 Whey protein shake (low carb/in water)
10 almonds
2 tbs. of L-Carnithine and Thermo's before my second (yes! second!) cardio
session for today....another brisk walk for 45min. (my fat-ass is just not going to get
ripped without that -grin)
---------------------------------------------
Meal#5 -last Meal :-( (approx. 8-9pm)
6-8oz. of Fish (whitefish)
Veggies or Salad (use balsamic vinegar -no oil)
MY TRAINING
Monday: CHEST/TRICEPS (small muscle, less energy needed)
Tuesday: BACK (..and back only - my weak point, need to focus on)
DAY OFF! (or maybe two)
Thursday: DELTS/BICEPS (I am also including shrugs for traps)
Friday: LEGS (I might do some ABS here..)
WEEKEND OFF!
++++++++++++++++++++++++++++++++++++++++++++++++
Monday: CHEST/TRICEPS (small muscle, less energy needed)
Tuesday: BACK (..and back only - my weak point, need to focus on)
DAY OFF! (or maybe two)
Thursday: DELTS/BICEPS (I am also including shrugs for traps)
Friday: LEGS (I might do some ABS here..)
WEEKEND OFF!
++++++++++++++++++++++++++++++++++++++++++++++++
My workouts look like this:
Chest= Peck Deck (superset w/Incline press) 1X6-10
Cable Cross 1X6-10
Bench Press (Machine) 1X10-15
Triceps= Pushdown on cable 1X6-10
Dip machine 1X10-15
----------
Back= Deadlifts 1X6-10
Pullover (dumbell) 1X6-10
T-bar row (free) 1X10-15
Latpulldown 1X10-15
---------
Delts= Side raises (d-bell) 1X6-10
Rear lateral (machine) 1X10-15
Press (d-bell) 1X6-10
upright rows 1X10-15
Shrugs (for traps/machine) 1X6-10
Bicep= Preacher (machine curl) 1X6-10
D-bell (one arm curls) 1X10-15
Reverse grip curls (bar) 1X10-15
-------
Legs= Calf raises (seated) 1X10-15
(stand.) 1X15-20
(using drop sets, going from a super heavy weight - then reduce
in 3 steps...400X5....370X7....330X8 (total=20)
Leg curls (seated) 1X10-15
One Leg curl 1X 10-15
Leg Ext. 1X-10-15
Leg press/Squat 1X10-15
ABS (hang. raises) 3X15-20
Diet
Meal#1 (7:30am)
10 tbs. of Raw Oats/cooked in microwave 1 scoop of GEN's AMP WHEY (low carb protein)
1 piece of fruit
Water/Coffee (lots!)
Mineral&Vitamin pack (GEN)
2 tbs.L-Carnithine and Thermo-genics to help me go thur my workout and burn fat.
---------------------------------------------------------------------------------
8:30am HIT WORKOUT! (+cardio session/ 45min. but low intense)
---------------------------------------------
Meal#2 (11:00am)
1 small baked potato (topped with salsa)
6 oz. of skinless Chickenbreast
Water/Diet Coke
10 grams of L-Glutamine (for better recovery)
---------------------------------------------
Meal#3 (2:00pm)
2 medium size Chickenbreast (grilled)
Tomato salad (with Vinegar and 1 tsp. of Oil)
Water/Coffee
---------------------------------------------
Meal#4 (5:00pm)
1 Whey protein shake (low carb/in water)
10 almonds
2 tbs. of L-Carnithine and Thermo's before my second (yes! second!) cardio
session for today....another brisk walk for 45min. (my fat-ass is just not going to get
ripped without that -grin)
---------------------------------------------
Meal#5 -last Meal :-( (approx. 8-9pm)
6-8oz. of Fish (whitefish)
Veggies or Salad (use balsamic vinegar -no oil)
MY TRAINING
Monday: CHEST/TRICEPS (small muscle, less energy needed)
Tuesday: BACK (..and back only - my weak point, need to focus on)
DAY OFF! (or maybe two)
Thursday: DELTS/BICEPS (I am also including shrugs for traps)
Friday: LEGS (I might do some ABS here..)
WEEKEND OFF!
++++++++++++++++++++++++++++++++++++++++++++++++
Monday: CHEST/TRICEPS (small muscle, less energy needed)
Tuesday: BACK (..and back only - my weak point, need to focus on)
DAY OFF! (or maybe two)
Thursday: DELTS/BICEPS (I am also including shrugs for traps)
Friday: LEGS (I might do some ABS here..)
WEEKEND OFF!
++++++++++++++++++++++++++++++++++++++++++++++++
My workouts look like this:
Chest= Peck Deck (superset w/Incline press) 1X6-10
Cable Cross 1X6-10
Bench Press (Machine) 1X10-15
Triceps= Pushdown on cable 1X6-10
Dip machine 1X10-15
----------
Back= Deadlifts 1X6-10
Pullover (dumbell) 1X6-10
T-bar row (free) 1X10-15
Latpulldown 1X10-15
---------
Delts= Side raises (d-bell) 1X6-10
Rear lateral (machine) 1X10-15
Press (d-bell) 1X6-10
upright rows 1X10-15
Shrugs (for traps/machine) 1X6-10
Bicep= Preacher (machine curl) 1X6-10
D-bell (one arm curls) 1X10-15
Reverse grip curls (bar) 1X10-15
-------
Legs= Calf raises (seated) 1X10-15
(stand.) 1X15-20
(using drop sets, going from a super heavy weight - then reduce
in 3 steps...400X5....370X7....330X8 (total=20)
Leg curls (seated) 1X10-15
One Leg curl 1X 10-15
Leg Ext. 1X-10-15
Leg press/Squat 1X10-15
ABS (hang. raises) 3X15-20