View Single Post
Old 07-14-2012, 06:20 PM   #19
rippednmichigan
Social Media Manager/REP
Max Brawn
Points: 22,927, Level: 93 Points: 22,927, Level: 93 Points: 22,927, Level: 93
Activity: 2% Activity: 2% Activity: 2%
 
rippednmichigan's Avatar
 

Join Date: Jul 2009
Location: Michigan
Posts: 8,002
Training Type: Bodybuilding
Fav Supp: EFX K-Otic Orange Ambush
Reputation: 76411
rippednmichigan is a lifting beastrippednmichigan is a lifting beastrippednmichigan is a lifting beastrippednmichigan is a lifting beastrippednmichigan is a lifting beastrippednmichigan is a lifting beastrippednmichigan is a lifting beastrippednmichigan is a lifting beastrippednmichigan is a lifting beastrippednmichigan is a lifting beastrippednmichigan is a lifting beast
Default

Legs:

Box Squat: 4 sets of 3-5 reps, Dropset on final set
DB Lunges: 3 sets of 3-5 reps, Dropset on final set
Leg Extension: 3 sets of 3-5 reps, Dropset on final set
Lying Leg Curls: 4 sets of 3-5 reps, Dropset on final set
Seated Leg Curl: 3 sets of 3-5 reps, Dropset on final set
Smith Machine Hip Thrust: 3 sets of 6-9 reps, Dropset on final set
Cable Crunches: 3 sets of 6-9 reps, Dropset on final set
Plank: 4 sets of 90-seconds

Food:

Meal 1:
1/2 cup oatmeal made with water
7 egg whites cooked with 1 yolk
1/2 cup strawberries

Meal 2:
1 cup green veggies
8 oz. chicken breast

Meal 3:
Large baked potato with skin (3-4" in diameter)
1 cup green veggies
8 oz. lean steak

Meal 4: Protein shake made w/ 30-40 g whey protein and 1 cup berries

Meal 5:
7 oz. lean steak
6-8 stalks asparagus

1,846 calories, 258 g protein, 122 g carbohydrate, 32 g fat, 23 g fiber
User owns 3x $30 I\'ll Pump You Up cash User owns 1x $20 I\'ll Pump You Up cash
__________________
Social Media Manager/ Board Rep
Be sure to "LIKE" us on Facebook!!

Pure-Potent-Drug Free

http://allamericanefx.com/

Certified Personal Trainer
Training and Nutrition at
www.flexfitnessandnutrition.com


"Take control and push your limits!"
rippednmichigan is offline   Reply With Quote