February 11, 2008
Feb-11 (Week #7, Workout 2 | Legs/Calves)
Squats (parallel)
67×8x2
111×2x1
121×1x1
135×4x3
Leg Press
225×15x4
Leg Extensions
55×12x3
25×20x1
Hyperextensions
BW+45×6x2
Seated Calf Raises
135×12x3 (straight/in/out)
100×20x2 (in/out)
::::Number of sets:::: 22
::::Time spent in the gym:::: 45
Posted in Training
February 11, 2008
Macros LOW LOW LOW 
1327 cals
153g protein
103g carbs (24g fiber)
36g fat
Posted in Nutrition
February 10, 2008
Feb-10 (Week #7, Workout 1 | Biceps/Triceps/Abs)
CGBP
65×6x2
89×8x4
DB Curls (supinated grip)
20×12x3
OH DB Tricep Extensions
50×12x1
50×10x1
50×8x1
—- supersetted w/ —-
Low Cable Curls (ez-bar)
50×10x3
Pulldown Abs (standing)
130×12x4
—- supersetted w/ —-
Low Cable Wrist Curls
80×12x4
BB Wrist Curls (close-grip)
60×8x2
H@rdcore tanning 
7 min !
::::Number of sets:::: 25
::::Time spent in the gym:::: 45 min
Posted in Training
February 10, 2008
Macros *revisited*
1443 cals
151g protein
118g carbs (34g fiber)
44g fat
Posted in Nutrition
February 7, 2008
Feb-6 (Week #6, Workout 3 | DE - Sq/DL)
Box Squats
85×2x10
Hyperextensions
BW+45×10x3
Chest-Supported Rows
100×8x4
Lying Leg Curls
80×6x3
Pulldown Abs (standing)
130×10x5
CARDIO !
Elliptical Machine
45 min
448 cals burned
Posted in Training
February 6, 2008
Feb-6 (Week #6, Workout 2 | ME - Bench Press)
BB Floor Press
65×3x1
95×3x1
110×2x1
120×2x1
125×1+1 (forced)x1
JM Press
65×5x1
85×3x1
95×3x2
Incline DB Press
35×10x1
35×8x1
DB Powercleans
12×8x4
Roman Chair Leg Raises
BWx15×5
Posted in Training
February 5, 2008
CARDIO !!!!!!!!!!!!!!!!!!
60 min
stationary bike
Average speed 28 km/h
Posted in Training
February 4, 2008
Feb-4 (Week #6, Workout 1 | ME - Sq/DL)
Low Box Squats
95×3x1
115×2x1
130×1x1
145×1x1
155×1x1
Lying Leg Curls
80×5x5
70×5x3
Partial Deadlifts (OH grip)
155×12x3
Hyperextensions
BW+45×8x5
Pulldown Abs
130×10x5
Posted in Training
February 2, 2008
Feb-2 (Week #5, Workout 4 | DE - Bench Press)
Flat BB Bench Press (3 diff. grips)
75×3x10
CGBP
89×3x1
95×1x1
105×3x2
DB Tricep Extensions
50×8x3
Plate Front Raises
25×12x3
CARDIO !
Elliptical Machine
30 min
312 cals burned
Posted in Training
January 31, 2008
Jan-31 (Week #5, Workout 3 | DE - Sq/DL)Box Squats
80×2x10
80×2x10Hyperextensions
BW+45×6x5
Chest-Supported Rows
100×6x4
Lying Leg Curls
70×6x3
Pulldown Abs
120×15x5
CARDIO !
Elliptical Machine
30 min
385 cals burned
Posted in Training
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