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View Full Version : Back in the swing of things...



stoni9
03-22-2005, 07:55 AM
hey all, fairly "new" to this site. did some research a few months back. found that there's a lot of amazing information to be tapped into on here. finally got to start back up my workout routine. Work full time and also manage 15 credit hours a semester. wanted to get a thread goin to track my progress. i'm kinda using the WBB routine II as a guide this time. we'll see how it works out

monday 3/21

Dumbell incline press
10@70, 10@80, 10@90

Close grip chins
12, 10

Flat dumbell flys
12@20, 12@25, 10@25

Wide grip pull downs
12@100, 12@120, 10@140

Decline barbell bench press
10@135, 10@145, 10@155

Seated cable rows
10@130, 10@150, 10@180

Swiss ball sit ups
3x15

Daily diet...

Meal 1:
can of tuna with bout a 1/4 cup rice and slice of cheese
Meal 2:
1/2 wheat bagel sandwich with 6 oz chicken, 1scoop whey protein drink
Meal 3:
2 scoop whey protien drink
Meal 4:
1/2 wheat bagel sandwich with 6 oz chicken, 1scoop whey protein drink
Meal 5:
8 oz chicken, baked potato, and usually a handful of carrots
Meal 6:
3/4 cup cottage cheese with a cut up bananna

stoni9
03-22-2005, 08:24 AM
well, im sittin here reading over my thread, and i realize i missed some stuff in there....

i'm 5'11, 175, like 18-20% bodyfat

goals are to first lean down the first couple months, then slightly bulk up...hence the semi low carbs compared to protien (about 80-90 grams a day, compared to about 200 grams a day)

stoni9
03-23-2005, 06:38 AM
Tuesday was a cardio day....

Used bike for 30 mins...level 8....at 100 RPM's....got 2 be a good burn....
then played some pick up basketball for like an hour or so?? also did 3X15 swiss ball sit ups in the morning

food was clean again, pretty much the same as monday's meals....small cheat with a chocolate chips cookie, but ull have that, also missed that cottage cheese 6th meal last nite, but no biggie

today, legs day....
squats, leg press, leg extensions, hamstring curls, seated standing calf raises

good luck ya'll with ur push for spring/summer perfection