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Thread: Return of the QuadzillaRF

  1. #1
    Load Dem Magazines QuadzillaRF's Avatar
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    Return of the QuadzillaRF

    I'm getting back into lifting heavy a$$ weights after 4 years off and hope this online journal will help me stay motivated. I'll post my routines and my meals. I'll list only the working sets in my routines and weights will be in pounds.

    Stats:

    Age: 29
    Height : 5'11"
    Weight: 235 pounds
    Body Fat: 30%
    Waist: 38in

    Any advice will be most appreciative.

    Jan 18, 2008

    6:00AM Jog 25min

    8:15PM First day of WBB #2

    Biceps, Triceps, and Shoulders

    (Super Tri Set)
    Seated Dumbbell Press
    50 x 10
    60 x 6

    DB Lateral Raises / Front DB Raise
    25 x 6
    30 x 6

    Incline Skull Crushers
    60 x 11
    70 x 11

    Incline Dumbbell Curls
    25 x 11
    30 x 9

    Dips
    (own body weight) x 11
    (own body weight) x 11

    Hammer Curls
    25 x 11
    35 x 9

    Decline Situps
    3 x 10

    Russian Twist
    2 x 8

    45m workout. Short and intense.

    Meal
    Meal 1: Egg Beaters ( 1 cup ), Oatmeal w/ PB, Non Fat Yogurt, V8
    Meal 2: 1 Grilled Chicken Breast and granola bar
    Meal 3: Turkey and Spinach on Whole wheat bun and bag pretzels
    Meal 4: 1 Grilled Chicken Breast and apple
    Meal 5: Chicken Salad with Balsamic Salad dressing and Yogurt
    Meal 6: Protein Shake with Non Fat Yogurt
    Meal 7: Half cup of Low Fat Cottage Cheese

    1 gallon of Lemon Crystal Light

    * rough estimate
    Calories: 2200
    Protein: 166g
    Carb:221g
    Fat 79g
    Last edited by QuadzillaRF; 01-18-2008 at 10:14 PM.
    405 Deadlift
    275 Bench
    365 Squat

  2. #2
    Load Dem Magazines QuadzillaRF's Avatar
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    Chest and Back

    DB Incline Press
    75x11
    80x9

    Close Grip Chins
    130x14
    160x10

    Flat DB Flies
    50x11
    55x9

    Wide Grip Pull Downs
    110x11
    130x9

    Decline BB Press
    185x8
    185x8

    Seated Cable Rows
    150x11
    165x9
    Last edited by QuadzillaRF; 01-23-2008 at 06:38 PM.
    405 Deadlift
    275 Bench
    365 Squat

  3. #3
    Load Dem Magazines QuadzillaRF's Avatar
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    Legs

    Squats
    135x20

    Leg Press
    360x20

    Leg Extensions
    120x15

    Hamstring Curls
    85x11
    100x9

    Seated Calf Raise
    90x25

    Standing Calf Raise
    100x25

    Decline Situps
    3x10
    Last edited by QuadzillaRF; 01-24-2008 at 05:26 AM.
    405 Deadlift
    275 Bench
    365 Squat

  4. #4
    Load Dem Magazines QuadzillaRF's Avatar
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    M1: 2 Whole Eggs, Half cup Egg Beates, half cup of oatmeal stirred with Natty PB (Fish Oil)
    M2: 1 Chicken Breast, 1 cup of broccoli
    M3: 1 Chicken Breast, 1 cup of broccoli, Apple or Orange (Fish Oil)
    M4: 1 Chicken Breast, half cup of oatmeal *Pre Workout*
    M5: 2 Scoops of Protein Powder blended with Natty PB *Post Workout*
    M6: Half cup of 2% Cottage Cheese, 1 Chicken Breast (Fish Oil), Orange

    Carbs: 187g ------- 761cal ------ 28%
    Fat: 77g ---------- 677cal ------ 26%
    Protein: 292g ----- 1888cal ----- 46%

    Calories: 2257
    405 Deadlift
    275 Bench
    365 Squat

  5. #5
    Load Dem Magazines QuadzillaRF's Avatar
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    No Carb Day

    M1: 2 Whole Eggs, Half cup Egg Beaters (Fish Oil)
    M2: 1 Chicken Breast (Fish Oil)
    M3: 1 Chicken Breast, 1 cup of broccoli (Fish Oil)
    M4: 1 Chicken Breast, 1 cup of broccoli (Fish Oil)
    M5: 2 Scoops of Protein Powder (Fish Oil)
    M6: 1/2 pound of Top Round Steak, 1 cup of broccoli, 1/2 cup mushrooms (Fish Oil)

    Carbs: 34g ------- 138cal ------ 8%
    Fat: 56g ----------496cal ------ 30%
    Protein: 272g ----- 1106cal ----- 67%

    Calories: 1648
    Last edited by QuadzillaRF; 01-24-2008 at 09:07 PM.
    405 Deadlift
    275 Bench
    365 Squat

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