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Old 02-24-2011, 05:23 AM   #1
theshaman
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Default 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
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Last edited by theshaman; 02-24-2011 at 05:40 AM.
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Old 02-24-2011, 05:24 AM   #2
theshaman
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Default 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
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Last edited by theshaman; 02-24-2011 at 06:01 AM.
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Old 02-24-2011, 05:46 AM   #3
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love the 'steak for breakfast' diet

Carl.
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Old 02-24-2011, 06:02 AM   #4
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Quote:
Originally Posted by Carl1174 View Post
love the 'steak for breakfast' diet

Carl.
"Good old steak" (ronnie coleman voice)
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Old 02-24-2011, 06:10 AM   #5
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any diet that starts the day with a steak is good to me lol
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Old 02-24-2011, 06:33 AM   #6
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Quote:
Originally Posted by bigtim27 View Post
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.
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Old 02-24-2011, 07:55 AM   #7
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Subbed. How long have you been training?
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Old 02-24-2011, 08:08 AM   #8
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for about 7 years. I took some time off this past year moving and returning from deployments
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Old 02-24-2011, 08:27 AM   #9
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Originally Posted by theshaman View Post
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!
User owns 3x $30 I\'ll Pump You Up cash User owns 1x $20 I\'ll Pump You Up cash
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Old 02-24-2011, 08:44 AM   #10
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no im in germany now but im liking it on this forum already
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