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-   -   theshaman's eat to grow,lift to grow,sleep to grow,live to show log (http://www.muscleandbrawn.com/forum/showthread.php?t=5523)

theshaman 02-24-2011 05:23 AM

theshaman's eat to grow,lift to grow,sleep to grow,live to show log
 
I figured I'd keep a log of my training for awhile. Goal is to increase lean muscle.

Starting weight: 189
Starting bodyfat: 13.3%
Measurements: Will update if I can


Typical Diet:
Eat every 3 hours that I am awake-
Eat a lot of Steak/Chicken/Brown Rice/Oatmeal

Training Program

2-3 times week low intensity cardio/abs

LEGS
Leg Extensions- 2 sets of 20
Squats- 4 x 8
Stiff Legged Dead Lifts- 3 x 8
Leg Press 3 x 8
SS Barbell Lunges /Calf Raises 3 x 10
SS Leg Extensions/Leg Curls 3 x 8

CHEST
Flat Bench Press 3 x 8
Incline Bench Press 3 x 8
Decline Bench Press 3 x 8
Flat Bench Flyes 3 x 8
Skull Crushers 3 x 8
Tricep Pulldown 3 x 8
Dips 2 x 10 3rd to failure

BACK
Pull-ups 3 x 8
Pulldowns 3 x 8
Low Cable Rows 3 x 8
Bent Over Rows 3 x 8
Barbell Curls 3 x 8
Hercules Curls 3 x 8

SHOULDERS/TRAPS/CALVES
Overhead Press 3 x 8
Rear Lateral Raises 3 x 8
Arnold Press 3 x 8
Shrugs 3 x 8
Standing Calf Raises 3 x 10
Seated Calf Raises 3 x 10

Supps:
Mass Addiciton Amplified
Anabolic Rehab
Anabolic Addiction MFV
Anabolic Addiction ResverAcai
IBE X-Dream
Omega 3-6-9 Fish Oils
Cranberry Pills
SciFit Gluta-lyn
Protein Powders

theshaman 02-24-2011 05:24 AM

Day 1
 
Woke up late and didnt prepare meals like usual so I have more powders than normal. But nevertheless...

Meal 1 (Breakfast)
3oz Steak
21g shake
grits

Meal 2 (Preworkout)
21g Protein Shake
grits

BACK
Pull-ups 3 x 8
Pulldowns 3 x 8
Low Cable Rows 3 x 8
Bent Over Rows 3 x 8
Barbell Curls 3 x 8
Hercules Curls 3 x 8

Meal 3 (Postworkout)
40g isopure
grits

Meal 4
6oz Steak
1 cup br rice

Meal 5
6oz Steak

Carl1174 02-24-2011 05:46 AM

love the 'steak for breakfast' diet :)

Carl.

theshaman 02-24-2011 06:02 AM

Quote:

Originally Posted by Carl1174 (Post 118533)
love the 'steak for breakfast' diet :)

Carl.

"Good old steak" (ronnie coleman voice)

bigtim27 02-24-2011 06:10 AM

any diet that starts the day with a steak is good to me lol

theshaman 02-24-2011 06:33 AM

Quote:

Originally Posted by bigtim27 (Post 118536)
any diet that starts the day with a steak is good to me lol

I usually try to eat steak for breakfast. I am not a big fan of eggs.

BendtheBar 02-24-2011 07:55 AM

Subbed. How long have you been training?

theshaman 02-24-2011 08:08 AM

for about 7 years. I took some time off this past year moving and returning from deployments

rippednmichigan 02-24-2011 08:27 AM

Quote:

Originally Posted by theshaman (Post 118565)
for about 7 years. I took some time off this past year moving and returning from deployments

You back in the states? Welcome by the way glad to have you here!

theshaman 02-24-2011 08:44 AM

no im in germany now but im liking it on this forum already


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