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Thread: Leangains Diet for 90 Days

  1. #1
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    Leangains Diet for 90 Days





    Weight (Pounds)



    Weight (Kilograms)



    What I Consumed



    Water Consumption



    Amount of Sleep

  2. #2
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    Day 1



    Shoulder Presses
    10 pounds on each end of the barbell x 10
    20 pounds on each end of the barbell x 5
    20 pounds on each end of the barbell x 3

    Seated Cable Rows
    75 pounds x 10
    120 pounds x 8

    Deadlifts
    35 pounds on each end of the barbell x 5

    Shrugs
    35 pound dumbbells x 15
    35 pound dumbbells x 13
    35 pound dumbbells x 13

    Chin-Ups
    Body weight x 7
    Body weight x 3

    Push-Ups
    Body weight x 50

  3. #3
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    Day 2


  4. #4
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    Day 3



    Bench Presses
    20 pound dumbbells x 12
    45 pound dumbbells x 12
    50 pound dumbbells x 6

    Dumbbell Curls
    20 pound dumbbells x 15
    20 pound dumbbells x 7

    Squats
    25 pounds on each end of the barbell x 5
    25 pounds on each end of the barbell x 5
    20 pounds on each end of the barbell x 6

    Shrugs
    35 pound dumbbells x 15
    35 pound dumbbells x 13
    35 pound dumbbells x 13

    Chin-Ups
    Body weight x 7
    Body weight x 4

    Calf Raises
    35 pounds x 12
    35 pounds x 10

    Triceps Pushdowns
    32.5 pounds x 13
    27.5 pounds x 10

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    Day 4


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    Day 5


  7. #7
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    Day 6



    Bench Presses
    50 pound dumbbells x 8
    50 pound dumbbells x 8
    50 pound dumbbells x 7

    Dumbbell Curls
    20 pound dumbbells x 15
    20 pound dumbbells x 8

    Squats
    30 pounds on each end of the barbell x 5
    30 pounds on each end of the barbell x 5
    25 pounds on each end of the barbell x 7

    Shrugs
    35 pound dumbbells x 15
    35 pound dumbbells x 15
    35 pound dumbbells x 14

    Chin-Ups
    Body weight x 7
    Body weight x 5

    Calf Raises
    70 pounds x 12
    70 pounds x 10

    Push-Ups
    Body weight x 50

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    Day 7


  9. #9
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    Day 8



    Shoulder Presses
    20 pounds on each end of the barbell x 5
    20 pounds on each end of the barbell x 5
    20 pounds on each end of the barbell x 5

    Seated Cable Rows
    120 pounds x 10
    120 pounds x 10

    Deadlifts
    40 pounds on each end of the barbell x 5

    Shrugs
    35 pound dumbbells x 15
    35 pound dumbbells x 15
    35 pound dumbbells x 15

    Chin-Ups
    Body weight x 7
    Body weight x 6

    Push-Ups
    Body weight x 50
    Last edited by T_T; 05-09-2013 at 08:12 PM.

  10. #10
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    Day 9


  11. #11
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    Day 10

    Bench Presses
    55 pound dumbbells x 7
    60 pound dumbbells x 5
    60 pound dumbbells x 5

    Dumbbell Curls
    25 pound dumbbells x 10
    25 pound dumbbells x 7

    Squats
    25 pounds on each end of the barbell x 6
    30 pounds on each end of the barbell x 5
    30 pounds on each end of the barbell x 5

    Shrugs
    40 pound dumbbells x 15
    40 pound dumbbells x 15
    40 pound dumbbells x 15

    Chin-Ups
    Body weight x 7
    Body weight x 4

    Calf Raises
    45 pounds x 10
    45 pounds x 7

    Triceps Pushdowns
    32.5 pounds x 15
    32.5 pounds x 15

  12. #12
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    Day 13

    Shoulder Presses
    20 pounds on each end of the barbell x 6
    20 pounds on each end of the barbell x 6
    20 pounds on each end of the barbell x 6

    Seated Cable Rows
    125 pounds x 9
    75 pounds x 12

    Squats
    32.5 pounds on each end of the barbell x 6
    35 pounds on each end of the barbell x 5
    35 pounds on each end of the barbell x 5

    Shrugs
    35 pound dumbbells x 15
    40 pound dumbbells x 12
    40 pound dumbbells x 12

    Chin-Ups
    Body weight x 7
    Body weight x 4

    Calf Raises
    40 pounds on each side of the machine x 12
    40 pounds on each side of the machine x 12

    Push-Ups
    Body weight x 50

  13. #13
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    Day 15

    Bench Presses
    60 pound dumbbells x 10
    70 pound dumbbells x 3
    65 pound dumbbells x 4

    Dumbbell Curls
    25 pound dumbbells x 10
    25 pound dumbbells x 8

    Squats
    32.5 pounds on each end of the barbell x 6
    35 pounds on each end of the barbell x 5
    35 pounds on each end of the barbell x 5

    Shrugs
    35 pound dumbbells x 15
    40 pound dumbbells x 12
    40 pound dumbbells x 12

    Chin-Ups
    Body weight x 7
    Body weight x 4

    Calf Raises
    40 pounds on each side of the machine x 12
    40 pounds on each side of the machine x 12

    Push-Ups
    Body weight x 50

  14. #14
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    Day 17

    Shoulder Presses
    25 pounds on each end of the barbell x 5
    25 pounds on each end of the barbell x 5
    22.5 pounds on each end of the barbell x 6

    Seated Cable Rows
    135 pounds x 6
    90 pounds x 12

    Squats
    35 pounds on each end of the barbell x 6
    35 pounds on each end of the barbell x 6
    35 pounds on each end of the barbell x 7

    Shrugs
    70 pound dumbbells x 15
    75 pound dumbbells x 13
    75 pound dumbbells x 10

    Chin-Ups
    Body weight x 7
    Body weight x 5

    Calf Raises
    40 pounds x 12
    40 pounds x 12

    Triceps Pushdowns
    40 pounds x 20
    40 pounds x 10

  15. #15
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    Day 19

    Bench Presses
    65 pound dumbbells x 6
    65 pound dumbbells x 6
    65 pound dumbbells x 6

    Dumbbell Curls
    25 pound dumbbells x 11
    25 pound dumbbells x 9

    Squats
    37.5 pounds on each end of the barbell x 5
    37.5 pounds on each end of the barbell x 5
    35 pounds on each end of the barbell x 6

    Shrugs
    75 pound dumbbells x 13
    75 pound dumbbells x 13
    75 pound dumbbells x 13

    Chin-Ups
    Body weight x 8
    Body weight x 7

    Calf Raises
    40 pounds x 13
    40 pounds x 13

    Push-Ups
    Body weight x 50

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