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Drheckler
06-29-2005, 09:55 PM
Well I'll keep things short and sweet. Got about 3200 cals in today not quite what I was shooting for, I've been getting 3500 quite consistantly lately but still not to bad too miss a couple hundred. Bumped my milk intake up to 2 liters of skim a day helps add some extra cals without the fat. Hope to hit 170 by the end of July. Going to try and cut down too 3 days at the gym from 4 just to change it up abit. I feel my body is needs some more rest periods, so we will see how that go's.

Weight in this morning: 164 still

Hit the gym around 7:30 for Leg Day

warm up with 2 min of mild stretching

Warm up with Leg extensions

3 sets of 60x10

Squats:

135x10
205x8
225x6
225x6
245x5 weren't as deep as would have like but I felt them.

Barbell Lunges

135x10
135x8
135x8

Leg Extensions

145x9
160x8
160x6

Hamstring Extensions (Needs Work)

80x8
80x8
80x6 ( quite pathetic, I like to call my hamstrings the quivering hams )

Seated hamstring machine

120x8
120x8
120x6

Wasn't a bad workout. :)

Anthony
06-30-2005, 04:07 AM
Imagine that ... you have a journal. ;) Nice work. 6lbs by end of July means you have to stay consistent with the calories. How much have you been gaining per week with the 3500?

Wannabelean
06-30-2005, 04:31 AM
Good luck with your goals man, you can do it!

Drheckler
06-30-2005, 08:35 AM
Imagine that ... you have a journal. ;) Nice work. 6lbs by end of July means you have to stay consistent with the calories. How much have you been gaining per week with the 3500?


Roughly around a pound a week, but not much has happened in the last week. I'm going to bump my cals up to 3700 and hope for the best, even if I hit 170 by mid august I'll be happy but end of july would be nice.

Hows the cut going?

Anthony
06-30-2005, 09:03 AM
Cool, 1lbs per week is decent. Cut has been stubborn the past while, but I've also been more lax on diet and cardio because of the heat wave. I need to pick things up, though.

Drheckler
07-06-2005, 05:43 PM
Well had to take a week off get some rest, then I got fukin sick so 3 more days passed and finally today I got back to the gym.

Chest and Back Day

Did a quick 2min warm up with some dumbells

Dumbell Bench Press

140x9
180x8
200x6

Dumbell Incline Press

140X8
170X6
140X7

Dumbell flat bench flyes

35X8
35X8

Flyes machine

160X6
160X6

Back

Barbell Bent rows ( plates on one end )

70X15
160X10
205X6
255X5

Dumbell Shrugs

200X6
200X6
180X7

Lat pull downs

135X10
165X8
180X6

After being sick I happy to find I didn't lose alot of strength so I was pleased with my lifts today.