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Lones Green
03-07-2007, 09:51 PM
March 7

current weigh in-280 lbs

Today i started the 20 rep squat workout. After hearing many good things about it i figured i'd give it a go.

Squats-1x20, 125 lbs

after a few warmup sets, i repped 125 20 times, following the directions, taking deep breaths in between reps. honestly this got pretty intense towards the end.

Pullovers-2x10, 30 lbs

Bench-5x5, 50, 60, 70, 80, 90 lbs

Stiff leg DL-4x6, 125, 175, 225, 275 lbs

i felt pretty much like i was gonna die after these, probably should have done these lighter

Assisted Chins-3x8, 120, 100, 80 lbs

One armed dumbbell rows-3x8, 80, 90, 100 lbs

Decline situps- 3x12, holding 25 lb plate


DIET:
Meal 1- 2 scoops nitrean in milk w/blueberries and half a cup of oats, 2.5 g of creatine, 2 eggs, 2 peices of 12 grain toast

Meal 2- burrito with chicken, rice, black beans, cheese

Meal 3- banana, amazing protein bar, glass of milk

Meal 4- cup of yogurt, couple handfuls of cashews

Meal 5- close to half a tray of lasagna, full ofbeef, cottage cheese, cheese, etc

Meal 6- 2 scoops of nitrean in water, 2.5 g of creatine, PWO shake

Meal 7- amazing protein bar, handful of baby carrots, glass of milk

Meal 8- 4 eggs, glass of milk, cup of yogurt

Meal 9- before bed shake, 2 scoops nitrean in milk, along with 2 spoonfulls of natty PB

got in about 4 L of water today


supplement wise im taking an ON men's multi, ETS, 8g of fish oil a day, and 4 BCAA caps before bed with my shake.

i'm going to try to post in this every day, if not it will be at least every workout day...any comments or critiscism is appreciated