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Sunday, September 17th, 2006

[previously stated] Stolen work-out plan from Yoghini : Hey, I’m not afraid to try something new and different!

We’ll compare results later :*ahem* some adjustments were in order for me!

Shifted the Wednesday workout to Sunday so I get TWO full days to rest my back! So now it’s a 5×5 modified total body work-out, with emphasis on Back/Biceps, Chest/Triceps, then Legs priority on day 3 (Friday)! In other words, a major excercise per muscle group (5 excercises, 5 sets each) and 2 or 3 isolating excercises for the emphasis group that day!

Sunday
Bent-over Row - 1—10 (135lbs) 4—5 (225lbs)

Deadlift - 1—5 (225lbs) 4—5 (275lbs)

Flat Dumbell Press - 1—10 (90lbs.each) 3—5 (110lbs.each) 1—5 (90lbs.each)

Squat Rack … 1—10 (135lbs) 1—5 (225lbs) 3×5 (245lbs) low intensity, back feels better
Barbell Curl - 5—5 (135lbs) 1—7 (135lbs)

Cable Curls (He-mans) - 3×10 (60lbs each)

Wednesday
Squat … 5—5
Incline Bench … 5—5
Barbell row or seated rows or T bar rows … 5—5

Skull Crusher - 5×5
Chin ups - 5—5
Abs

Friday
Squat … 5—10-12
Military Press … 5—6-8
LEG PRESS … 5—10-12
Leg Extension … 5—10-12

Leg Curl - 5×10-12
Calfs

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Latest Comment: Thats a pretty good workout routine!!!!!

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What have I been eating?

Thursday, September 14th, 2006

Okay, Wednesday I talked all this mess about doing Yoghini’s program too for 6-weeks … here are the meals for that day:

0630 - Mesotech Protien mix w/water, animal pack, NITRIX tabs x 3

0815 - 2 boiled eggs, 2 pork sausage, 4oz. white rice, 4oz. instant oatmeal, 1/2 cup sliced canteloupe, 1 small pancake w/strawberries & syrup, 2 8oz cartons of skim milk

1100 workout, empty stomach - follow-up with scoop of grape CELL MASS (3 grams CEM3) in water and 3 NITRIX tabs

1330 - 6 oz turkey slice, turkey chef salad, 5 chicken wings, 4oz broccoli, 4oz white rice, bread role, 20oz orange Gatorade

1900 - Panini Sandwich with turkey and ham, lettuce, tomato, olives, bacon and mustard, 20oz Gatorade

2100 - tired, back hurts, sleep

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Latest Comment: Man, I can't belive you are staying so lean...

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Posted in Training, Nutrition

Blog Entry

Thursday, September 14th, 2006

[previously stated] Stolen work-out plan from Yoghini : Hey, I’m not afraid to try something new and different!
We’ll compare results later :*ahem* some adjustments were in order for me!

Well - that 3×3 concept even at 55% max hurt like hell! I’m sure my max lifts have dropped since dieting for that last show on Sept 1st, then taking a week off. I probably need to hit a 5×5 program till my strength (and weight) gets back up! I had to adjust Yoghini’s plan based on the feel - popped my back pretty good on the 2nd set of DL and ended up bringing the weight own for a final set. The curls at the end was just to satisfy my yearnin’ for some burnin’ …

I’m substituting second round of DL for LEG PRESS since my back is DONE for the rest of the week!

Wednesday
Bent-over Row - 1×15 (135lbs) 1×5 (205lbs) 3×3 (225lbs)

Deadlift - 1×5 (225lbs) 2×3 (315lbs) 1×5 (225lbs)

Flat Dumbell Press - 1×10 (90lbs.each) 2×5 (110lbs.each) 1×5 (90lbs.each)

Squat, Smith Machine … 1×8 (225lbs) 3—5 (295lbs)
Barbell Curl - 5×5 (135lbs) 1×7 (135lbs)Friday
Squat … 5—5
Incline Bench … 5—5
Barbell row or seated rows or T bar rows … 5—5
Chin ups - 2—5
Calfs

Sunday
Squat … 3-4—10-12
Military Press … 3-4—10-12
LEG PRESS … 3-4—10-12
Decline narrow grip bench press … 3-4—10-12
Abs

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Posted in Training

Blog Entry

Wednesday, September 13th, 2006

Wednesday
Squat … 3×3
Flat Bench … 3×3
Deadlifts … 3×3
Flat narrow grip bench press (till my shoulder is 100%)-2×5
Abs

Friday
Squat … 5×5
Incline Bench … 5×5
Barbaell row or seated rows or T bar rows … 5×5 (depending on how my back is doing)
Chin ups - 2×5
Calfs

Stolen work-out plan from Yoghini … Hey, I’m not afraid to try something new and different!
We’ll compare results later …

Sunday
Squat … 3-4×10-12
Military Press … 3-4×10-12
Deadlifts … 3-4×10-12
Decline narrow grip bench press … 3-4×10-12
Abs

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Posted in Training

Welcome!

Wednesday, September 13th, 2006

Welcome to the Bodybuilding.com BodyBlogs. This is your first post. Edit or delete it, then start blogging!

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Latest Comment: This something new ... let's see how this works...

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