Extreme-Physique

Um…I’m sick of front squatting. Really sick of it. I wanna back squat now

My knees come in on squats and leg press

front squat 90 RI

115/5
120/4
125/3
120/5
125/4
130/3

RDL 90 RI

135/8
155/8
175/8

Leg Press 90 RI

90/12
180/10
230/10

Single leg back ext. 30 RI between each leg

2×8

I did about 10 min of cardio and then said screw this

I’m eating carbs tonight

Ok…meals…

Only did a bit of conditioning at home…tabatas, SCAP PUSHUPS, stretching and stuff.

M1

coffee w/ light cream
5 oz egg whites
3 oz ground turkey
1 whole egg

(but I didn’t eat it all )

M2
syntrax
apple
213 g yogurt

coffee

M3

tuna/mayo

M4

223 g CC
100g Yogurt
26 g mozza

M5

chicken catch-a-tori

I don’t have a calorie count on this cause I can’t find anything for the chicken, but it’s over 1200 and 135 P

training

off

cardio

off

M1

coffee w/ light cream
5 oz liquid egg whites
1 whole egg

M2

scoop nectar
banana

coffee w/ cream

M3

3 oz lean ground turkey
1 oz egg whites
1 whole egg + 1 egg white

M4 or something

apple
17 g natty PB
salad w/ 1 tsp olive oil

M5

can of tuna
tbsp mayo

M6

SF Hot Chocolate
150 g yogurt

Total: 1284
Fat: 55
Carbs: 79
Fiber: 9
Protein: 119

M1

coffee w/ light cream
banana
6 oz egg whites
1/3 cup oats

M2

1 scoop nectar
1/2 cup oats

M3 or something…

coffee
25 g cashew butter

M4

can of tuna
15 g full fat mayo

M5

4 oz lean ground turkey

Total: 1151
Fat: 46
Carbs: 80
Fiber: 10
Protein: 109

Ok….so…I worked out instead of working today lol. I am going to take some time tonight to draw up a two week diet and training program with the focus on fat loss. I only need to lose a little bit to be summer ready. Although…I’m going for more than just summer ready. At the end of two weeks, I will either continue fat loss or attempt a recomposition of sorts.

I just winged it today….

Flat bench 120 RI

95/5
95/5
95/5
95/4
90/5

Cable Row 60 RI

90/10
90/10
95/8

Seated DB Press 90 RI

25/5
30/5 x 4

SG Pulldown 60 RI

90/10 x 3

Superset
Lying Tri Ext. 60 RI

45/10
45/10

BB Curl 60 RI

45/10
45/10

Cardio

25 min on the bike, 5 min. warm up, 6 cycles of 60/60

ETA: Scratch that John Sullivan (http://www.ExcelStrength.com) is doing  my program.

Diet update shortly….

I’ve been sucking at keeping this updated. When I’m working…I don’t have a lot of time for this kinda stuff.

Well…I have a scheduled shoot w/ John Stutz. I am so, so excited….I have wanted to shoot w/ him for years. So…it’s time for me to stop sucking and get a little more hardcore w/ the dieting. woo hoo!

Diet update tomorrow

I did train, twice. I am too lazy to write it out.

Meals 3-03

M1

coffee w/ light cream
scoop of nectar

M2

scoop of nectar
apple

M3

201g CC
132g yogurt

M4

7 oz chicken
10 oz cantaloupe

M5

162g CC
106g yogurt

Total: 1127
Fat: 21
Carbs: 76
Protein: 154

I started out having a good day. training was good.

front squat

115/5
125/3
130/1
130/5
135/3
140/1
145/1

harrop curls

4
4
4

unilateral db RDL

35/8 x 3

these were so much easier on my retard leg after doing the harrop curls. Usually i am flopping around like a fish out of water

diet hasn’t been so good today