[Kirk]

good to hear diet and lifts are still going good! keep up the great work.

[justlift32]

I'm finally home from school, so I'm really excited to get my diet down perfectly and lifting consistency and intensity back up.

Today was Chest and Tri's...I haven't trained my chest in almost 8 weeks. I took it easy. My muscle endurance isn't quite up to par, and I deff could feel it towards the end of Flat DB press.

Incline BB 4x10- 115,125,135,135
Incline DB Press 3x10- 50, 55, 55
Flat DB Press 3x10- 55, 50, 50
Incline DB Flyes 3x10 25, 30, 30
Pec Deck (cables were busy) 3x10- 70, 70, 60 (til failure)

Two Hand Overhead Extension 3x10 45, 55, 50
Straight Bar Pressdown- 3x10 70, 80, 90
One arm reverse pressdown 3x10 20, 25, 25 (til failure)

I'll post diet after last meal tonight.

[justlift32]

Diet 5/12/08

Meal 1:
5 egg whites
2 whole eggs
2 slices 100% whole wheat
8 oz apple juice

Meal 2:
6 oz albacore tuna
3/4 cup brown rice

Meal 3: pre w/o
ON 100% Whey- 1 scoop

Meal 4: post w/o
On 100% Whey- 2 scoop
10 oz apple juice

Meal 5:
6 Scallops
1/2 cup brown rice
2 cups lettuce w/ 2tbsp oil/vinegar mix

Meal 6:
ON Casein-2 Scoops
Olive Oil- 1 tbsp

MACROS: 2, 152 Cals/ 48g Fat/ 201g Carbs/ 232g Protein

Overall, I felt good. It is great to be eating clean again. I need to put some solid food in pre and post workout as a carb source, but I'll have to restructure other carbs then during the day to stay at my target. other than that, things are good.

Tomorrow: Leg's/Bi's- OH YEAAAAAAAH

[allstar]

looking good man, ill be sure to stop by and check this out!

[justlift32]

Training was great today. The weights aren't where they were, but it was good to be training legs again.

I changed it up and did Quads and Bi's, its part of my new split

Training- Quads and Bi's 5/13/08

Squats 4x10- 135, 155, 165, 175 (ass to the floor)
Leg Press 1x10-2 plates, 1x10- 3 plates, 2x8-4 plate(4 total sets)
Leg extensions 4x12- 60, 80, 90, 80

Seated DB Curl 4x10-8-8-10: 25, 30, 35, 30
Plate Curls 3x12- 35 lb plate

The leg workout was intense with only 30-45 second rest time. I threw up before Bi's, LOVED IT!

Diet is good.

Tomorrow is an off day.

[allstar]

30-45 sec rest time thats intense good job!

[justlift32]

im training shoulders and traps today, with some 25 mins of HIIT in there at the end. can't wait.

eating meal number 2 right now. ground turkey and brown rice.

i wish i was eating more, but thats the bitch of a cut. oh well!

[Kirk]

Originally Posted by justlift32

Training was great today. The weights aren't where they were, but it was good to be training legs again.

I changed it up and did Quads and Bi's, its part of my new split

Training- Quads and Bi's 5/13/08

Squats 4x10- 135, 155, 165, 175 (ass to the floor)
Leg Press 1x10-2 plates, 1x10- 3 plates, 2x8-4 plate(4 total sets)
Leg extensions 4x12- 60, 80, 90, 80

Seated DB Curl 4x10-8-8-10: 25, 30, 35, 30
Plate Curls 3x12- 35 lb plate

The leg workout was intense with only 30-45 second rest time. I threw up before Bi's, LOVED IT!

Diet is good.

Tomorrow is an off day.

hahaha, that'a boy... way to get back into it! muscle endurance will come, just give it time...keep up the good work. what are your summer plans now that you're home?

[justlift32]

right now im working for my pops, but hoping to get an internship in the city. I might be getting one with Polo Ralph Lauren on their business side, not clothing side haha.

what about you man

[Kirk]

that'd be sick if you pull the "polo" internship. hopefully you get it bro. summers starting up, boarding is in full swing so im constantly having to do something with that 4 out of the 7 days of the week, classes ended a couple weeks ago so thats a plus. as of june 4th im actually moving about 20 miles down the road, new condo's went up in newark delaware and they're extremely nice, so i put in a bid and got a place which im stoked about.

[justlift32]