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Thread: Jeremy1122k's Journal: Operation: GET BIG!!! :-)

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  1. #1
    Wannabebig Member
    Join Date
    Apr 2001
    Location
    San Diego
    Posts
    13
    this is also on my website too: http://jeremy1122k.tripod.com

    Stats
    Age: 19
    Ht: 5'10

    Waist: 31"
    Arms: 13.75"
    Chest: 38.5"
    Calves: 14"
    Thighs: 19.75"
    Heights=5'10"
    Weight=146.5 lbs
    BF%=9

    Goals
    Reach 165 at 9% bf by August 1st!

    Workout Schedule
    Note: I do 4 heavy sets each, keeping the reps to 6-8,
    pyramiding the weight (Every set I raise the weight and lower the amount of reps.)

    Monday - Legs & Abs
    Squats
    Lying Leg Curls
    Seated or Standing Calf Raises
    Crunches 4x20

    Tuesday - Abs and Cardio
    Performing all 6 exercises as one continuous circuit. 2x10 each exercise.
    Reverse Crunch
    Knees-to-Side Crunch
    Butterfly Crunch
    Crossover Crunch
    V-Up Crunch
    25 Minute Run

    Wednesday - Chest, Shoulders, Triceps, Abs
    Flat Bench Press, Incline Dumbbell Flies (Superset) Barbell or Dumbbell Press, Side Raises (Superset) Pushdowns or Skullcrushers
    Bar Dips Reverse
    Incline Leg Raises 3x20

    Thursday - Abs and Cardio
    Performing all 6 exercises as one continuous circuit 2x10 each exercise.
    Reverse Crunch
    Knees-to-Side Crunch
    Butterfly Crunch
    Crossover Crunch
    V-Up Crunch
    25 Minute Run

    Friday - Back, Biceps,Abs
    Dead Lifts
    Wide Grip Pull-ups, Lat Bar Pull Downs (Superset)
    Barbell Curls, Incline Dumbbell Curls (Superset) Crunches 4x20

    Saturday - Lagging Muscles
    Incline Smith Machine Press or Incline Dumbell Press or Incline Isolation Machine
    Side Raises Rear Lateral Raise
    Neck Flexion
    Seated or Standing Calve Raises

    Supps/Vitamins:
    GNC Mega Man Multi-Vitamin
    Twinlab Glutamine Fuel Powder
    Designer Protein Smoothies
    EAS Myoplex
    EAS Simply Protein
    Vitamin C ( 1000mg) & D (1000iu)


    My Diet Each Day
    Consume 3500 Calories and 225 Protein
    Last edited by Jeremy1122k; 05-01-2001 at 12:59 PM.

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