[Kirk]

Originally Posted by chrispghmuscle

No hurry bro.. Im on till 19:00 ( thats 7pm ) to you non military personel..

ill be updating when i get off work late, i am swamped currently. im at work till 21:00 at the earliest. more than likely will update tomorrow or something.

[chrispghmuscle]

ok cool

[Kirk]

02-11-2008

Chest/Tri

BB Flat Bench *Warmup*: 150x12, 150x12
DB Flat Bench: 65x12, 75x10, 85x8, 95x6
DB Incline: 60x12, 70x10, 80x8, 85x6
Close Grip Bench: 125x12, 135x10, 145x8, 155x6
Skull Crushers: 80x12, 90x10, 100x8, 110x6
Dips: 45x12, 50x10, 55x8, 60x6
Cable Flys: 60x10, 70x8, 80x6
Straight Bar Pushdowns: 150x12, 160x10, 170x8, 180x6
Rope Pushdowns: 110x10, 120x8, 130x6, 140x4
DB Incline Flys: 50x12, 60x10, 65x8

Meals and Counts

Calories: 3400
Protein: 180g
Water Intake: 2 Gallons


Meal 1: 2 ham egg and cheese on crossant sandwiches, 2 banannas, 1 glass oj, 24 g whey, 1 plain bagel w/ plain cream cheese, bcaa, glutamine, multi
Meal 2: 2 turkey sandwiches with chedder and light mayo spread, 2 english muffins with butter
Meal 3: 12oz porterhouse with marinade over 2 cups rice, 24 g whey
Meal 4: 2 strips monk fish doused in butter, tossed house salad with newmans own dressing
Meal 5: half pound of meatloaf, sweet potato casserole, 1 slice cornbread
Meal 6: cottage cheese mixed with berries, 2 rice cakes, 33g casein

[mperk]

Originally Posted by Kirk

02-11-2008

Chest/Tri

BB Flat Bench *Warmup*: 150x12, 150x12
DB Flat Bench: 65x12, 75x10, 85x8, 95x6
DB Incline: 60x12, 70x10, 80x8, 85x6
Close Grip Bench: 125x12, 135x10, 145x8, 155x6
Skull Crushers: 80x12, 90x10, 100x8, 110x6
Dips: 45x12, 50x10, 55x8, 60x6
Cable Flys: 60x10, 70x8, 80x6
Straight Bar Pushdowns: 150x12, 160x10, 170x8, 180x6
Rope Pushdowns: 110x10, 120x8, 130x6, 140x4
DB Incline Flys: 50x12, 60x10, 65x8

Meals and Counts

Calories: 3400
Protein: 180g
Water Intake: 2 Gallons


Meal 1: 2 ham egg and cheese on crossant sandwiches, 2 banannas, 1 glass oj, 24 g whey, 1 plain bagel w/ plain cream cheese, bcaa, glutamine, multi
Meal 2: 2 turkey sandwiches with chedder and light mayo spread, 2 english muffins with butter
Meal 3: 12oz porterhouse with marinade over 2 cups rice, 24 g whey
Meal 4: 2 strips monk fish doused in butter, tossed house salad with newmans own dressing
Meal 5: half pound of meatloaf, sweet potato casserole, 1 slice cornbread
Meal 6: cottage cheese mixed with berries, 2 rice cakes, 33g casein

Awsome chest workout dude! You're lifting some serious weigth there! I finally made it up to 80 lb for the DB bench press - but man it's hard to push it up those first few inches - 95 is really impressive! Ever try doing the skullcrushers on a decline bench - i did that last weekend and got awhole new angle (and soreness) on the tri's.

Keep up the good work!

[Kirk]

Happy Valentines Day homie's... live it up.

[chrispghmuscle]

Oh I plan on it. I'm having Italian tonight.. yummmmmo!!!!!

[mr_bhana]

thats some sick WO!! was all that barbell bench your warm up? cause if it is, thats a heavy warm up lol
meals look good as usual.... 2g's of water! you must have pissed out 2 gallons lol

[KM]

Originally Posted by Kirk

02-11-2008

Chest/Tri

BB Flat Bench *Warmup*: 150x12, 150x12
DB Flat Bench: 65x12, 75x10, 85x8, 95x6
DB Incline: 60x12, 70x10, 80x8, 85x6
Close Grip Bench: 125x12, 135x10, 145x8, 155x6
Skull Crushers: 80x12, 90x10, 100x8, 110x6
Dips: 45x12, 50x10, 55x8, 60x6
Cable Flys: 60x10, 70x8, 80x6
Straight Bar Pushdowns: 150x12, 160x10, 170x8, 180x6
Rope Pushdowns: 110x10, 120x8, 130x6, 140x4
DB Incline Flys: 50x12, 60x10, 65x8

Meals and Counts

Calories: 3400
Protein: 180g
Water Intake: 2 Gallons


Meal 1: 2 ham egg and cheese on crossant sandwiches, 2 banannas, 1 glass oj, 24 g whey, 1 plain bagel w/ plain cream cheese, bcaa, glutamine, multi
Meal 2: 2 turkey sandwiches with chedder and light mayo spread, 2 english muffins with butter
Meal 3: 12oz porterhouse with marinade over 2 cups rice, 24 g whey
Meal 4: 2 strips monk fish doused in butter, tossed house salad with newmans own dressing
Meal 5: half pound of meatloaf, sweet potato casserole, 1 slice cornbread
Meal 6: cottage cheese mixed with berries, 2 rice cakes, 33g casein

Alright bro...

First thing I noticed. Your warm up went from 125 lbs -150 lbs! Incredible for sure! Improvement is coming real nice in the training area, as proven. Seems like an intense day to say the least. Diet looks great and your water intake is amazing! Every meal seems to have the essential nutrients you need. That's a struggle imo, but you always seem to accomplish it. Keep up the hard work Kirk, everyday looks better and better.

[Kirk]

Originally Posted by mr_bhana

thats some sick WO!! was all that barbell bench your warm up? cause if it is, thats a heavy warm up lol
meals look good as usual.... 2g's of water! you must have pissed out 2 gallons lol

yea no doubt, definitely did!!! lol, my bladder has gotten used to it, im probably hitting the head once every two hours. yea the barbell bench was my warm up... 125 wasnt doing it anymore, i could do lighter weight higher reps as a warm up but i figured i'd give it a go with higher weight, worked great and got incredible pump right off the bat.

[Kirk]

Originally Posted by KM

Alright bro...

First thing I noticed. Your warm up went from 125 lbs -150 lbs! Incredible for sure! Improvement is coming real nice in the training area, as proven. Seems like an intense day to say the least. Diet looks great and your water intake is amazing! Every meal seems to have the essential nutrients you need. That's a struggle imo, but you always seem to accomplish it. Keep up the hard work Kirk, everyday looks better and better.

glad you did notice, first off, the weight jump was necessary because the last chest day i did wasn't working for me at all. i just told bhana that i could do 125 with a higher rep method, but decided against it. 150 for a warm up actually worked perfect, didn't feel fatigued or anything going right into db work. secondly, my diet was on point today, it definitely is a struggle...however im sure you're aware if you want something bad enough, you're willing to do anything to accomplish it. i slip up every now and then, but with the gains im getting...its an addiction, eating a cheat almost makes me feel like im cheating on a girlfriend, i feel terrible... i stay away from junk food, cant remember the last time i had a soda or candy, and im disciplined as hell when it comes to my meals. good text convo today bro, it was good hearing from you outside of the dungeon. hope the family vday night went well and best of luck with that girl you're talking too, need any advice im here.