[Finod]

Ok so im tryin to get real serious with what im doing so ima post everything on this so i can hope to reach my goals with the help of you guys.

Basic stats:6 feet even
Weight:182
BF%13

Some Popular lifts:
Bench press:225x3
squat:265x6
Deadlift:Barefoot 265x8

Right now i have a moderate knee injury so leg training will take place only once a week at a very light almost physical therapy late. I recently aggrivated my torn meniscus but legs have and always will be my strong point

3/25/2008- chest shoulders nd abs

Flat Dumbell press
15x45's (warmup)
12x65's
8x80's
5x85's superset 10x45's

Incline Smith Press
135x12
175x9
195x7
205x5

Pec deck
120x12
120x12
120x12

50Push ups

Shoulders & Traps

Side raises super set front raises

15'sx12
20'sx10
20'sx10

Dumbell raises
75's x 12
85's x 10
90's x 8

Shoulder press
45's x 10
50's x 8
55's x 7

Abs
Hangins knee raises
3 sets of 15 reps

Weighted crunches
3 sets of crunches with 50 lbs of resistance

I am trying to get to 8-10% bodyfat while maintaing strentgh and size

[mostmuscular84]

What type of meals are you eatting what is your split?

[Finod]

7:00 A.m 4 egg whites cup of oatmeal

10:00 A.m 1/2 cup cottage cheese

11:30 A.M 1 slice of buffalo chicken pizza

2:20 P.M Peanut butter with a glass of milk

pre w.o 1 scoop of o.n whey

post same as pre

8:00 P.M Usually some sort of meat with 2 vegtables varies depending on what my mom makes

My current split consits of Chest/shoulders/traps and abs and then back/bi's/tris

I am currently going through physical therapy for my knee so that is my leg days as i have to take it light after that is over i will return to my 3 day split

[ZackKnight]

need more carbs pre workout and definitely more postworkout

the carbs pre-workout should be complex to give you sustained energy throughout your work out, the carbs post should be quick digesting because you need that insulin spike to combat the cortisol.

also you need more protein and more carbs throughout the day.

[Finod]

3/27/2008
Back Bis Tris

Underhand barbell rows
85*15
105*12
125*10
135*9

Dumbell rows
70's*12
75*10
80's*8

Pullups
12
12
12

Biceps

dumbell preachers
30*12
35*11
40*9

Barbell curls
65*12
75*9
80*8

Tri Pulldowns
50*15
60*12
70*8
Underhand
40*10
40*10

Reverse Grip Close Bench
85*10
95*8
95*8

[Finod]

Yep ill incorporate that thanks Zack

[ZackKnight]

Anytime man. I'm always here if you ever need anything.

[Finod]

3/29/2008

So far today i ate 11:30 shake and 1 cup of oatmeal

Pre W.O 1:00 Cup of cooked rice

Post W.o 2.45Shake with 23 grms of proteing 51 g of carbs nd 3 g of fat taking the advice from zack knight of carbs before and after workout

5:30 peanut butter with 10 g of protein powder on top. 2 clices wheat bread

Tonight will be Chicken breast with potatoes brocolli carrots and saladl

Chest and shoulders Highlights

Dumbell pressed 90's x 5

ALso played basketball for 2 hours after workoutso i considered that my cardio for the day. Feeling tired and sore but i love it

[ZackKnight]

need protein pre-workout. gotta get that protein synthesis and to keep anabolic throughout the workout to sort of combat those lowered test levels during the workout.

[Finod]

Ok ill do that and sundays are my days off so ill have 1 cheat meal to hold me off until next sunday. Training resumes tmmw

[Finod]

Alright off to the gym in about 45 minutes

So far today i have eaten

7:00 3 whole eggs 1 cup oatmeal

10:00 1 Can tuna fish about 40 g protein

12:30 Chicken cutlets with mozz cheese and tomato on roll

2:30 Peanut butter and 1 glass of milk

I plan on taking a protein shake and consuming 1 cup of cooked rice before i go to the gym. I will post later tonight on my workout

[ZackKnight]

need more carbs throughout the day

[Finod]

Hey Zack thank you for staying loyal throughout the first 5 days of my log. When i got home which was about 5 mins ago i made a shake and ate 2 slices of white bread. tonight my mom's making chicken cutlets with sweet potatoes and broccoli. Is that still not enough carbs because im trying to cut down and idk how much i can handle. Im always afraid to go back to too many carbs because i was overweight as a child. Thank you again and ill try to make the diet better