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Thread: Staying TRU to the freak

  1. #1
    The Truth
    Join Date
    Apr 2002
    Posts
    609

    Staying TRU to the freak

    My short-term goal is to be 185-195lbs at 10% bodyfat or under by July. That's from the starting weight of 170lbs.
    My overall goal is to be 200-210 at under 8% bodyfat.

    Day 1: Chest, Triceps, abs
    Day 2: Legs, calves
    Day 3: Rest.
    Day 4: Shoulders, abs, forearms
    Day 5: Back, Biceps
    Day 6: Rest.
    Day 7: Rest.

    1 Minute rest between sets for chest/shoulders/back, 1 1/2-2 minutes for legs, 30-45seconds for biceps/triceps, calves and abs 20-30 seconds.

    -=Chest/triceps=-
    Incline Dumbbell Bench, Flat Barbell Bench, Dumbbell Pullovers, DIPS, French Press, lying tricep extensions

    -=Legs/Calves=-
    Front Squats, Hack Squats, Leg curls, Lunges, Seated Barbell Calve Raises

    -=Shoulders=-
    Military Press, Shrugs, Upright Rows, Standing lateral raises

    -=Abs=- (4 sets of 15-20, come up in 3 seconds, pause for 2, down in 3)=-
    Crunches, Reverse crunches, Side crunches

    -=Forearms=-
    Barbell wrist Curls, barbell reverse wrist curls

    -=Back/Biceps=-
    Palms Away Pullups, Deadlift, One Arm DB Rows,
    Incline Dumbbell Curls, barbell curls, Hammer Curls


    Diet:

    Training days:

    7:00 - 3 whole eggs, 1/2 cup oatmeal, 20oz milk with 2 scoops whey
    10:30 - protein bar
    12:30 - chicken nuggets, milk
    3:30 - 2 scoops whey with 8oz grape juice
    3:40 - workout
    4:40 - 2 scoops whey with 8oz grape juice
    5:30 - chicken breast, 1/2 cup oatmeal, brocolli, 20 oz milk
    7:30 - chicken breast, brocolli
    8:30 - cup cottage cheese
    9:30 - cup cottage cheese

    breakdown according to fitday.com:
    Calories: 3108
    Protein: 352
    Carbs: 253
    Fat: 75


    Nontraining days:
    breakdown:
    Calories: 1728
    Protein: 163
    Carbs: 161
    Fat: 49

    7:00 - 1/2 cup oatmeal, 2 whole eggs, 20oz milk w/ 1 scoop whey
    10:30 - protein bar
    12:30 - chicken nuggets, milk
    4:00 - chicken breast, brocolli, 1/2 cup oatmeal
    6:00 - 1/2 cup cottage cheese
    8:00 - 1/2 cup cottage cheese
    Last edited by Tru; 03-30-2003 at 02:07 PM.

  2. #2

  3. #3
    is numero uno Saint Patrick's Avatar
    Join Date
    May 2002
    Posts
    6,557
    Why are you working abs twice a week while working all other muscle groups only once a week?
    Age:30
    Height: 5'7"
    Weight: Not Big Enough
    ______________________

    “Take things as they are. Punch when you have to punch. Kick when you have to kick.” — Bruce Lee

  4. #4
    The Truth
    Join Date
    Apr 2002
    Posts
    609
    Because abs are a small muscle group. I should work calves more than once too, but i'm not concerned with them right now.

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