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Old 09-27-2011, 05:11 AM   #51
Carl1174
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its not a bad session Ripper, especially you have been feeling under the weather mate.

Keep killing it brother

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Old 09-28-2011, 06:29 PM   #52
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Tuesday Week 4

Workout Days: 2820 Calories (210g Protein, 60g Fat, 360g Carbs)




Back:
Widegrip Pull Ups:
BWx10,10,10,7

Chest Supported DB Rows:
55x10,10,9

Cable Rows:
140x10,10,10

Rear Delts:
Incline Rear Delt Raises:
20x12,10,10

Traps:
DB Shrugs:
75x10x4

Biceps:

BB Curls:
85x10,10

DB Curls:
45x7,6

Preacher Curls:
85x8,8,8
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Old 09-28-2011, 06:32 PM   #53
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WED: Week 4

1620 Calories (210g Protein, 60g Fat, 60g Carbs)

20 minutes cardio

Various AB's

20 minutes cardio
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Old 09-28-2011, 06:33 PM   #54
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How's that back hombre?
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Old 09-28-2011, 06:35 PM   #55
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Big change of plans, not going to say to much as in end goal BUT it's going to get ridiculously crazy for the next 12 weeks!!
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Old 09-28-2011, 06:49 PM   #56
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I'll be following this split for my weight training days:

Chest and Triceps
Back and Biceps
Legs
Shoulders, Calves and Abs

I'll be training on a 2 days on and 1 day off schedule. That means on Monday I'll train chest and triceps; on Tuesday Iíll train back and biceps; then I'll take Wednesday off. Thursday I'll train legs, and Friday I'll train shoulders, calves and abs. Not necessarily in this order.

I'll also be doing cardio 2 times a day for 20 minutes per session - 20 minutes in the morning and 20 minutes in the evening.

I am going to be finishing out this routine this week then Monday I'm starting with legs!!!
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Old 09-28-2011, 06:50 PM   #57
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Quote:
Originally Posted by BendtheBar View Post
How's that back hombre?
So far so good, legs tomorrow so we will see.
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Old 09-28-2011, 06:52 PM   #58
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Old 09-28-2011, 08:44 PM   #59
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make it happen ripper!
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Old 10-03-2011, 06:58 PM   #60
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Week 1, Day 1 of 12 weeks:
Leg Workout


Overall a good start to my new program, felt good all day and had pretty strong lift session. Official starting weight is 173lbs with a rough estimate of 13% BF, going for a major Recomp/Cut for the next 12 weeks. Goal is to be no lighter than 165lbs at 8% BF. Looking forward to chest and tri's tomorrow!

AM Cardio: 20 minutes

Meals and supplements for the day.

Breakfast:

Egg Whites
Oats
Coffee
1g Fish Oil

Meal 2:

Chicken
Brown Rice
1g Fish Oil

Lunch:

Chicken
Brown Rice
Broccoli
1g Fish Oil

Pre-Workout:

Chicken
Brown Rice
Broccoli
1g Fish Oil

Post-Workout:

EFX IGF 33, EFX Kre-Alkalyn, and EFX LG5

Dinner:

Lean Steak
Broccoli
1g Fish Oil

Nighttime Snack:

EFX NF Pro Whey


PM Workout

Box Squats:

3 warm-up sets
135x12
185x12
205x12

3 sets
245x12
265x12
285x12

Seated Hamstring Curl:
2 warm-up sets
100x15
110x15

3 sets
120x15,12,10

Lying Hamstring Curl:
3 sets
50x9,8,7

Leg Extension:
2 sets
95x12
105x12

Hack Squats:
3 sets
135x20
145x15
155x12

Cardio: 20 minutes
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