Results 1 to 25 of 1087

Thread: OlePapaBobby's Brand New Rag Mag

Threaded View

  1. #1
    Geordie The_Chicken_Daddy's Avatar
    Join Date
    Jan 2001
    Location
    Grace
    Posts
    6,187

    The official :hump: thread

    Ok, time to get serious.

    This will be updated everyday, not just with lifts but with diet, rest, goals, sets, reps, etc... basically, the whole sch - bang!

    The following diet plan is what i will try to consume each and everyday (on non-trainning days, the post-trainning meal will be replaced with a MRP and fruit).

    I have other meals worked out that i can substitute in for practicality or for a 'cheat'.

    The times shown are all approximations that i will aim for.

    Diet Plan

    Meal 1: [8:30am]
    - Muslei (+ milk)
    - 2 Whole eggs
    - 4 eggs whites
    - apple
    Meal 2: [10:30am]
    - Tuna (+ Mayo) on
    - 4 slices wheat bread
    - orange
    Meal 3: [1pm]
    - roast beef on
    - 4 slices wheat bread
    - banana
    Meal 4: (post trainning) [3:30pm]
    - 1/2 Nlarge2 + milk(usually with creatine)
    Meal 5: [6pm]
    - Oatmeal ( + milk)
    - Whey protein shake
    - 1 tsp PB
    Meal 6: [9pm]
    - 2 chicken breast
    - rice
    - 1 tsp flax
    Meal 7: [11:30pm]
    - tuna
    - 1 slice wheat bread

    Daily totals:
    4203.7 kcals
    318.1g protein
    521.8g carbs
    93.8g fat


    Currently taking Glutamine, creatine, Vitamins, cod liver oil and glucosamine.


    Training goals

    1. Thicker shoulders
    2. Overall thicker chest ----> better development
    3. Thicker calves

    These are the present main concerns although obviously overall bodily development is the ultimate goal.

    Training split:

    Monday - Chest triceps abs
    Tuesday - Back biceps forearms
    Wednesday - rest
    Thursday - Quads Hams Calves
    Friday - Delts Traps

    [All sets to failure]
    Exercises:
    Chest - Flat Barbell press 2 sets
    - Incline Dumbell press 2 sets
    - Dips OR Machine flyes 2 sets

    Back - Deadlifts 2 sets
    - Chins 3 sets
    - Dumbell rows 2 sets
    - Cable low-pulley rows 1-2 sets

    Legs - Leg extensions 3 sets (pre-exhaust)
    - Squats OR Leg press 3 sets
    - Seated leg curls 3 sets
    - Standing leg curls 2 sets
    - Seated calf raise 2 sets
    - Standing calf raise

    Delts - Dumbell press 1 set
    - Side laterals 1 set
    - Rear laterals 1 set

    Traps - Dumbell shrugs 2 sets

    Biceps - Standing Barbell curl 2 sets
    - Seated alt. Dumbell curl 1 set


    Triceps - Seated Skullcrushers 2 sets
    - Rope pushdown 2 sets

    Forearms - Reverse dumbbell wrist curls 2 sets
    - Behind the body barbell wrist curls 2 sets
    Last edited by The_Chicken_Daddy; 10-06-2001 at 09:01 AM.
    "Geordie/'d3c:di/n. & adj. Brit colloq. n. 1 a native of Tyneside. 2 the dialect spoken on Tyneside. adj. of or relating to Tyneside, its people, or its dialect. [the name George + -IE]

Similar Threads

  1. Why is muscle and Fittness mag so bad?
    By illa_noize in forum Bodybuilding & Weight Training
    Replies: 14
    Last Post: 03-10-2004, 11:53 PM
  2. Success With Muscle Mag Routines
    By -TIM- in forum Bodybuilding & Weight Training
    Replies: 11
    Last Post: 07-09-2003, 11:26 AM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •