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Max1973 · 11-12-2009, 09:43 PM

For the large eggs I was going off the nutrition value on the carton

rippednmichigan · 11-13-2009, 08:23 AM

Quote:

Originally Posted by Max1973

For the large eggs I was going off the nutrition value on the carton

The nutrional value on the carton is for the whole egg.

Max1973 · 11-13-2009, 12:50 PM

Friday November 13th- work out and food intake for the rest of the day

I again have everything cooked up and ready to eat though out today. So I am going to start of with the food. I am out of eggs and rather kind of sick of eating them and I poor right now lol!

1) 25 gram Protein Shake, 1 full cup oats 10g protein, 3 slices lean deli ham 15g protein, 1 bottled Water = 50g protein

work Out

2) Post work out Shake 50g protein and 1 bottled Water

3) Chicken Breast 3.5oz / 30g protein , 2 cups brown rice 10g protein,1 bottled Water = 40g protein

4)Chicken Breast 3.5oz / 30g protein , 2 cups brown rice 10g protein, 1 bottled Water = 40g protein

5) Post Bed Shake 50g Protein and 1 bottled Water

Total for today will be 230g protein intake

The Work Out

Friday - Back/Traps/Abs/Cardio

1) Pull Ups 4 x 5/5/5/5

2) Deadlifts
Warm Up -170 x 6
180 x 6
190 x 6
200 x 5
215 x 5

3) Seated Supported Rows
120 x 6
130 x 6
145 x 6

It was the first time I used this so I took it cool on the numbers

4) Hyper Extentions @ Body Weight - 3 Sets - 15/10/15

5) Barbell Shrugs
Warm Up - 150x 10/ 160 x 10

225 x 10/8/7

Cardio/Abs

1) Sledge Hammers/ Sit Ups - 3 Sets

2) Side Bends w/ 45lbs / Crunches - 3 x 50

3) Jump Rope - 3 x 100 seconds

Max1973 · 11-17-2009, 11:42 AM

Monday November 16th - Chest/Biceps/Forearms

1) Decline Push Ups With 45lbs in weight Vest - 4 Sets - 15/16/14/10

2) Flat Dumbell Press - 4 sets
62 x 10
65 x 8
65x8
65 x 8

3) Flat Bench - 3 sets
100 x 15
100 x 15
100 x 15

4) Flat Flyes - 3 Sets
30 x 10
40 x 9
40 x 8

5) DB Curls - 4 sets
34 x 10/8/8/8

6) BB Curls - 3 Sets
60 x 8
50 x 8
50 x 8

7) Reverse Curls And Wrist Rollers Super Set for forearms
30 x 10/10/10

Wrist Curls 3 sets to fail

Food For Monday was

1) 25 Gram Protein Shake, 1 and a half cups of Oats, 5 eggs + Large Water
work out
2) 50 gram Protein Shake + Large Water
3) Chinese Food-Broccoli Chicken, Mushroom Chicken no rice, Large Water
4) Whole Wheat Pasta at my moms with Spinach Salad + Large Water
5) 50 gram protein Shake
Sleep

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11-12-2009, 09:43 PM	#61
Max1973 Senior Member Join Date: May 2009 Rating: Not Rated Posts: 259	For the large eggs I was going off the nutrition value on the carton

11-13-2009, 12:50 PM	#63
Max1973 Senior Member Join Date: May 2009 Rating: Not Rated Posts: 259	Friday November 13th- work out and food intake for the rest of the day I again have everything cooked up and ready to eat though out today. So I am going to start of with the food. I am out of eggs and rather kind of sick of eating them and I poor right now lol! 1) 25 gram Protein Shake, 1 full cup oats 10g protein, 3 slices lean deli ham 15g protein, 1 bottled Water = 50g protein work Out 2) Post work out Shake 50g protein and 1 bottled Water 3) Chicken Breast 3.5oz / 30g protein , 2 cups brown rice 10g protein,1 bottled Water = 40g protein 4)Chicken Breast 3.5oz / 30g protein , 2 cups brown rice 10g protein, 1 bottled Water = 40g protein 5) Post Bed Shake 50g Protein and 1 bottled Water Total for today will be 230g protein intake The Work Out Friday - Back/Traps/Abs/Cardio 1) Pull Ups 4 x 5/5/5/5 2) Deadlifts Warm Up -170 x 6 180 x 6 190 x 6 200 x 5 215 x 5 3) Seated Supported Rows 120 x 6 130 x 6 145 x 6 It was the first time I used this so I took it cool on the numbers 4) Hyper Extentions @ Body Weight - 3 Sets - 15/10/15 5) Barbell Shrugs Warm Up - 150x 10/ 160 x 10 225 x 10/8/7 Cardio/Abs 1) Sledge Hammers/ Sit Ups - 3 Sets 2) Side Bends w/ 45lbs / Crunches - 3 x 50 3) Jump Rope - 3 x 100 seconds

11-17-2009, 11:42 AM	#64
Max1973 Senior Member Join Date: May 2009 Rating: Not Rated Posts: 259	Monday November 16th - Chest/Biceps/Forearms 1) Decline Push Ups With 45lbs in weight Vest - 4 Sets - 15/16/14/10 2) Flat Dumbell Press - 4 sets 62 x 10 65 x 8 65x8 65 x 8 3) Flat Bench - 3 sets 100 x 15 100 x 15 100 x 15 4) Flat Flyes - 3 Sets 30 x 10 40 x 9 40 x 8 5) DB Curls - 4 sets 34 x 10/8/8/8 6) BB Curls - 3 Sets 60 x 8 50 x 8 50 x 8 7) Reverse Curls And Wrist Rollers Super Set for forearms 30 x 10/10/10 Wrist Curls 3 sets to fail Food For Monday was 1) 25 Gram Protein Shake, 1 and a half cups of Oats, 5 eggs + Large Water work out 2) 50 gram Protein Shake + Large Water 3) Chinese Food-Broccoli Chicken, Mushroom Chicken no rice, Large Water 4) Whole Wheat Pasta at my moms with Spinach Salad + Large Water 5) 50 gram protein Shake Sleep