[bigDman]

Calories eaten 4648
Fat 104g 20%
Carb 3572g 47%
Protein 358g 31%

Calories burnt ~ 3559


Tuesday, August 30, 2005
Weight: 180 lbs
HR: 53bpm
Sleep: 9 hrs
Activity: Workout above
Meal 1: oats, and 4 cups of milk
Meal 2: mixed nuts
Meal 3: Turkey sandwich, pb&j sandwich 1 small fat free yogurt
Meal 4: Pasta, chicken breast
Meal 5: pasta clam's and chicken sausage
Meal 6: Protein shake and gatorade

[bigDman]

Max Effort Lower body
Squat Work 45x10 95x5 135x3 205x1 255x2 PR +10 lbs
SLDL 215x6 215x6 215x6 215x6 PR +10 lbs
Lunges 45 in each hand x10 with each leg 45x10 45x10 PR +10 lbs
Plate pinch gripping

ALL NEW PR's

Squats were killer. THey totally killed me
SLDL were hard and finshed me off i was absoultly dead after them
Lunges just sucked because i had no energy left
Plate pinch gripping left my forearms dead

Overall: A

[bigDman]

RE Upper
bench 95x25 95x20 95x20
Snatch 65x5 65x5 65x5 65x5 65x5
Towell Pullup bwx8 bwx7 bwx6
Circuit Abdominal work
Crunches 2x50
Leg Throws 3x10
Stomach vacuum 3x 40 seconds

my wrist hurt coming into this workout
Bench press went well was happy with the numbers. But it my wruist hurt alot
Snatchs didnt hurt my wrist. It was my second time doing them so i keept the wieght low to get the form down. They went well
I went to do pullups but couldnt because of my wrist i figured i could do towel pullups, and i did. They were killer...
My core work sucked as always accept the leg throws because i like those

wow sounds alot like last week

Overall: B+

[bigDman]

Warmup
Timed run (1 and half miles)
My time was 11min 9 seconds (50 seconds better then last time)

This run is through my neigboorhood and is about 1 1/2 miles Theres a couple hills and most of the run is ethier slightly downhill or slightly up hill theres not many true flats

[bigDman]

Max Effort Upper Body

Bench press 45x10 95x5 115x3 135x1 165x3 PR +10 lbs
Power Clean 145x2 145x2 145x2 145x2 145x2 145x2 145x2 145x2 PR +10lbs
Close grip bench press 115x6 115x6 115x6 115x6 PR +10 lbs
Weighted Swiss ball crunches 75x12 75x12 75x12
Leg Rises bwx15 bwx15

bench press was great
Power cleans were good
CG bench was nice
core= boring
but for some reason everything felt heavy today even though i got all PR's
I need to switch up my core work to make it more intresting

Overall: B

[bigDman]

Calories eaten 4623
Fat 103g 20%
Carb 516g 41%
Protein 410g 36%

Calories burnt ~ 3559


Tuesday, Sept 6, 2005
Weight: 181.5 lbs
HR: 55bpm
Sleep: 9 hrs
Activity: Workout above
Meal 1: oats, and 4 cups of milk
Meal 2: mixed nuts pb and j
Meal 3: Turkey sandwich 1 small fat free yogurt
Meal 4: Protein shake, chicken breast
Meal 5: chicken breast and poato
Meal 6: Protein shake and 2 mini bagels

[bigDman]

Max Effort Lower body
Squat Work 45x10 95x5 135x3 205x1 255x4 PR +2 reps
SLDL 215x6 215x6 215x6 215x6
Lunges 45 in each hand x10 with each leg 45x10 45x10 45x10
Plate pinch gripping



Squats were killer.
SLDL were hard
Lunges just sucked because i hate high reps
Plate pinch gripping left my forearms dead

Overall: A:(241):

[bigDman]

Repetition Lower body day


Deadlift 300x2 PR +45lbs 275x2 275x2 275x2 275x2 270x2 265x2 265x2
GHR bwx5 bwx10 bwx8
Shrugs 135x 15 second 185 x 12 235x10 245x10
Wrist curls 45x15 45x15 45x15

Man were deadlifts hard im am proud of the pr but i wish i did 300 all 8 sets
GHR's i cant do without help from my hands
its hard to hold so much wieght for so long in the shrugs
Wrist curls were boring

Overall: B

[Banshee20]

Originally Posted by bigDman

its hard to hold so much wieght for so long in the shrugs

Hey bigD. Are you using straps for the shrugs? Might help if you dont already!!

[bigDman]

No i dont use straps... dont have any

Maybe ill get some for chrismas

[TroyMac]

keep up the hard liftin bigDman.

[bigDman]

thanks troymac i will

[bigDman]

well i had a lacrosse game today
it went great i felt so much faster and agile. i played great defence. I did great on