gday gents.. going to start a journal from now on.. i have already posted my diet etc in another thread but ill re-post it in here and use this as my jounral.. will also have pics etc every 2 months or so.. and also max lifts.. so here it goes..
Starting stats:
Height - 178cm
Weight - 66kgs
Lifts:
Squats - 160kgs
Deads - 150kgs
Flat Bench (DB) - 70kgs (35 each)
Decline Smith - 85kgs
Goals: By 17/01/2009
Squats - 200kgs
Deads - 200kgs
Flat Bench (DB) - 100kgs (50 each)
Weight - 76kgs
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5am Breakfast:
100g Oats
3 Whl Eggs
Whey
Milk
- all blended up into a shake.
9-10am Snack:
180g Tuna
Multigrain Bread
Cashews (Handful)
12-1pm Lunch
Chicken Breast / Rump Steak
Salad / Vegies
Low GI Rice
Fish Oil (3000mg)
3-4pm Snack
Tuna Sandwich
Museli
6pm Pre-WO
Stack (Creatine, Dextrose, BCAA's, Amino Acids)
Banana
6:30ish - TRAINING
7:30ish Post-WO
Whey & Oats pre-blended, then add milk/water in shaker.
8:00 Dinner
If still at work & didn't prep during the day I usually have 2x microwave meals & another shake. Otherwise if at home -
Chicken Breast / Rump Steak
Salad / Vegies
Low GI Rice
Fish Oil (3000mg)
10:00 Pre-bed
Whey & Oats
80g Low-fat cottage cheese
TOTALS
Carbs: 286.5
Protein: 433.8
Fats: 100
Calories: 4485
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program (courtesy of punkfloyd. thanks mate!)
MONDAY
Incline / Decline Bench - 3x6 (cycle incl and decl week by week)
Dumbell Press - 3x6
Dips - 2x Failure (BW)
Lateral Raise - 3x15
Clean & Press - 3x8
WEDNESDAY
Chinups - 3x Failure (BW)
Bent-Over Row - 3x12
Deadlift - 10, 5, 5, 20
Shrugs - 2x12
Hammer Curls - 2x10
FRIDAY
Squats - 10, 5, 5, 20
Calf Raise - 4x25
Leg Curls - 4x15
Leg Extensions - 3x15
Lunges - 3x15
will update next week with starting lifts.. see how i go.
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now for piccies!!
