I'm starting a journal, I will monitor the progress for 6 months to see if I've improved.
Mostly eggs, chicken, fish, turkey, protien bars, water, brown rice, wholewheat pancakes (post workout), sugarless syrup, oats, potatoes and protien shakes.
At least 250-300 per day
Weight 192, 5'11, 20% bf.
Supps Protein shakes, multi's, flax.
Day 1.- Legs
Day 2 - Chest
Day 3 - Shoulders
Day 4 - Backs
Day 5 - Arms
Train abs 3-5 times a week, light cardio before lifting to get the heart going.
July 3, legs
Squats - 11x50 plus bar weight
9x50 plus bar weight
8x60 plus bar weight
9x60 plus bar weight - My squat sucks becuase I carry alot of weight on my legs due to a big gut that I've created over the years, also, I tend to go light on squats becuase I have Sickle Cell and whenever I feel my back begin to go I stop. Nothing a little time won't heal.
Leg Curls - 12x90, 9x105, 9x120, 10x105 - My thighs are pretty strong, I had more in me but didn't push it.
Reverse leg curls, inner thighs - 9x120, 12x105, 10x120 - good set
Calf raises - 20x90, 130x12, 140x 14 - good set, I'm feeling them this morning.
Great workout, wasn't any distractions at all and was focused. Have a cold now