Total 6-pack by APRIL 2008.

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Hey whats happening folks. Just here to hopefully keep a log of my workouts and rants.


INFO
5'7"
22LB
BF- ? ? 20%+



DAY 17
HST new workout.
- 15 rep max.

BW PULL UPS: - 5 - - 5 -
CURL GRIP PULL DOWN: - 120X15 - - 130X15 -
WIDE GRIP PULL DOWN: - 130 X 8 - - 110 X 12 -
HYPEREXTENSIONS: BW X 15 X 2

DIPS: 10xBW - 7xBW
DB FLAT BENCH: 65 X 15 X 2
DB INCLINDED FLIES: 35 X15 X 2

 

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GOALS WHICH I WILL ACHIEVE ON OR BEFORE APRIL 2008.
- visible 6 pack
- Run an 8 mile run.
- Run my 3 miles in 19:00.
- Do 20 pull ups in one set.
- Do 25 dips in one set.
- I am going to drop my pant size back to 34 1/2 from my current 38.
- I am performing cardio 4 times a week without hesitation.

 

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Day 18

- No workout today.
- Cardio: 3 miles @ 24 minutes.
- Working tonight at the Bar; I have to learn to prepare my meals way in advance the nights I work.

 

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Day 21

- Had a great HST 10 rep max workout yesterday before work.

Supplements
- 300mg ALA
- 500MG ALCAR
- 500 HMB
- Biotin
- 1000 mgSesamin

 

[AKIRA]

Interesting Journal...nothing like starting on Day 17, but Ill keep popping in!

 

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Yeah Dude, nothing like it i nthe world. ha. In reality I had started my diet and workout routine two weeks prior to coming in the website.

 

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CARDIO:
4 Miles @ 32:30. Empty Stomach. A real breeze.

 

[katt]

What's your diet look like?

 

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Here is the template for my diet. Its about 1800-2000 Calories. I may actually lower my carbs a bit. I do have a very rough schedule when your bartending until 2am, So my diet has been all over. But I started to follow that guide as of late.

MEAL 1
3 Serving/s Meat Category
2 Serving/s Fat Category
1 Serving/s Fruit Category
1 Serving/s Carb. Category
1 Serving/s Milk Category
45g Carbs | 28g Protein | 10g Fats | 382kcal



MEAL 2
4 Serving/s Meat Category
2 Serving/s Fat Category
1 Serving/s Fruit Category
1 Serving/s Carb. Category
30g Carbs | 28g Protein | 10g Fats | 322kcal


MEAL 3
4 Serving/s Meat Category
2 Serving/s Fat Category
1 Serving/s Veggi Category
1 Serving/s Carb. Category
20g Carbs | 28g Protein | 10g Fats | 282kcal


MEAL 4
3 Serving/s Meat Category
1 Serving/s Fat Category
2 Serving/s Veggi Category
1 Serving/s Carb. Category
25g Carbs | 21g Protein | 5g Fats | 229kcal

MEAL 5
4 Serving/s Meat Category
2 Serving/s Fat Category
3 Serving/s Veggi Category
1 Serving/s Carb. Category
30g Carbs | 28g Protein | 10g Fats | 322kcal


MEAL 6
5 Serving/s Meat Category
2 Serving/s Fat Category
1 Serving/s Veggi Category
5g Carbs | 35g Protein 10g Fats | 250kcal