READ CHICKENTUNA’S BLOG “CRAP PUSHERS LETTER”
May 16, 2008I LOVE THIS WOMAN.Â
EXACTLY WHAT I HAVE TO DEAL WITH EVERYDAY, AS SO MANY PEOPLE AROUND ME EVERY DAY DO NOT REALIZE THAT EATING CRAP MAKES YOU LOOK LIKE CRAP. DUH. IT IS SO ANNOYING TO HAVE TO CONSTANTLY EXPLAIN TO PEOPLE WHY I DON’T EAT FRIED FOODS AND WHY I EAT PRACTICALLY EVERYTHING PLAIN!! THEN THOSE WHO EAT CRAP COMPLAIN ABOUT THEIR "FLABBY ARMS" OR "MUFFIN TOP" OR "I FEEL SO GROSS", WELL NOOOOO CRAP, DO SOMETHING ABOUT IT AND QUIT COMPLAINING.
 I LOVE CHICKENTUNA AKA CT.
Current Training Split (3 month program)
May 15, 2008My current training split is lifting 4 days per week. resting all other days or doing light cardio (walking, burpees).Â
PHASE 1: 6 WEEKS
PHASE 2: 6 WEEKS
TOTAL: 12 WEEKS AKA (3 MONTHS)
TRAINING ROTATION:
Week one : Monday workout one
                 Tuesday workout three
                  Thursday workout two
                  Friday workout one
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Week two : Monday workout three
                 Tuesday workout two
                  Thursday workout one
                  Friday workout three
Week three : Monday workout two
                 Tuesday workout one
                  Thursday workout three
                  Friday workout two
REST PERIODS:
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In the first week, rest 2 minutes between sets, and then decrease that time by 10 seconds each subsequent week. (I AM NOT RESTING THIS LONG- I USUALLY JUST REST UNDER 30 SECS, DEPENDING ON HOW I RECOVER FROM THE SET- BUT I LIKE TO GO THRU TRAINING FAST).
|
Exercise <strong />Â |
        Phase One                     Sets x Reps |
Phase Two                     Sets x Reps |
| WORKOUT ONE |
  Â
 |
  Â
 |
| ABDOMINALS |
  Â
 |
  Â
 |
| Lying leg raises |
2×20 |
2×20 |
| Forward crunches |
2×20 |
2×20 |
| CALVES |
  Â
 |
  Â
 |
| Standing calf raises |
5×15 |
5×8-10 |
| HAMSTRINGS |
  Â
 |
  Â
 |
| Lying leg curls |
5×12 |
5×8 |
| QUADRICEPS |
  Â
 |
  Â
 |
| Leg extensions |
5×15 |
4×8 |
| Barbell Squats                (or dumbbell squats) |
5×15 |
3×6-8 |
| Leg Presses or lunges |
5×15 |
3×10 |
|
Exercise <strong />Â |
Phase One                     Sets x Reps |
Phase Two                             Sets x Reps |
| WORKOUT TWO |
  Â
 |
  Â
 |
| CHEST |
  Â
 |
  Â
 |
| Bench presses (or dumbbell presses) |
5×12 |
4×6 |
| Incline dumbbell presses |
5×12 |
3×8 |
| Flat-bench flyes |
5×12 |
3×8 |
| SHOULDERS |
  Â
 |
  Â
 |
| Seated military presses (or seated shoulder presses) |
5×10 |
5×5 |
| Rear laterals on an incline bench |
5×12 |
3×8 |
| Seated dumbbell side laterals |
5×12 |
3×8 |
| TRAPEZIUS |
  Â
 |
  Â
 |
| Dumbbell shrugs |
5×10 |
4×6 |
|
Exercise <strong />Â |
Phase One                      Sets x Reps |
Phase Two                             Sets x Reps |
| WORKOUT THREE |
  Â
 |
  Â
 |
| BACK |
  Â
 |
  Â
 |
| Deadlifts |
5×8 |
5×4-6 |
| Bent rows |
5×12 |
3×8 |
| Close-grip pulldowns to the front |
5×12 |
3×8 |
| TRICEPS |
  Â
 |
  Â
 |
| Close grip bench presses or overhead triceps extensions |
5×12 |
5×8 |
| Triceps pushdowns |
5×12 |
5×8 |
| BICEPS |
  Â
 |
  Â
 |
| Barbell curls or standing dumbbell curls |
5×12 |
5×6 |
| Incline dumbbell curls |
5×12 |
5×6 |
I AM ALSO TRAINING ABS AND CALVES 3-4 DAYS PER WEEK.
Diet for Fr May 9th
May 9, 20088am
kashi trail mix cookie
1/2 cup nf milk, 1/2 cup coffee
920am
half can tuna
kashi go lean oatmeal
6 blackberries, 5 grapes
WATER
WORKOUT - workout number 1 from get huge book (legs)
2pm post-workout
raw tuna roll with rice and seaweed.
1 8oz container nonfat plain yogurt (alta dena)
-110 calories, 10g prot, 17g carbs
handful grapes and blackberries
water
(I had a couple pieces of dried mango slices pre and post workout as well).
5pm
clif builder’s bar 20g protein
6:45pmÂ
broiled chicken breast, brown rice, broccolli (with very light sauce, barely any)
water
10pmÂ
1/2 cup cottage cheese handful trail mix nuts, 5 grapes
sleep!
Welcome!
July 17, 2007Welcome to the Bodybuilding.com BodyBlogs. This is your first post. Edit or delete it, then start blogging!
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