- Joined
- Jan 10, 2011
- Messages
- 1,306
- Reaction score
- 962
Phase 1 Week 1
Bench
25 x bar
10 x 95#
10 x 135#
8 x 185#
5 x 225# (1/F)
5 x 225# (5RM)
5 x 225# (5RM)
5 x 195# (3/F)
5 x 195# (3/F)
5 x 195# (4/F)
Skullcrushers + Close grip bench Superset
3 x (7 + 7) (3-4/F)
BB Upright Row
3 x 10 x 70# (4/F)
BB Curls
7 x 65# (3/F)
6 x 65# (3/F)
5 x 65# (3/F)
Diet:
7:30am
4oz ground beef + small handful brocoli + 3 table spoon natural peanut butter
10:00am
8oz egg whites + half green pepper + small handful peanuts & 1 tbl spoon Nat peanut butter
1:00pm
4 oz ground chicken + 1/3 cucumber + 1tbl spoon olive oil + 2 apples
4:00pm (Gym)
25g whey protein in water + 60g gatorade in water
5:45pm
25g whey protein in water + 2 nutrigrain bars (60g carbs)
9:00pm
4oz ground beef + half cucumber + 60g brown rice + small handful of nuts
10:30pm
45g casein protein in water + 45g brown rice + 1 tbl spoon olive oil
The first week I'm supposed to do sets and stop at 4 reps short of failure. Maybe it's me but it's hard to gauge when you're 4 reps short of failure... Also, think I overestimated my bench.
Bench
25 x bar
10 x 95#
10 x 135#
8 x 185#
5 x 225# (1/F)
5 x 225# (5RM)
5 x 225# (5RM)
5 x 195# (3/F)
5 x 195# (3/F)
5 x 195# (4/F)
Skullcrushers + Close grip bench Superset
3 x (7 + 7) (3-4/F)
BB Upright Row
3 x 10 x 70# (4/F)
BB Curls
7 x 65# (3/F)
6 x 65# (3/F)
5 x 65# (3/F)
Diet:
7:30am
4oz ground beef + small handful brocoli + 3 table spoon natural peanut butter
10:00am
8oz egg whites + half green pepper + small handful peanuts & 1 tbl spoon Nat peanut butter
1:00pm
4 oz ground chicken + 1/3 cucumber + 1tbl spoon olive oil + 2 apples
4:00pm (Gym)
25g whey protein in water + 60g gatorade in water
5:45pm
25g whey protein in water + 2 nutrigrain bars (60g carbs)
9:00pm
4oz ground beef + half cucumber + 60g brown rice + small handful of nuts
10:30pm
45g casein protein in water + 45g brown rice + 1 tbl spoon olive oil
The first week I'm supposed to do sets and stop at 4 reps short of failure. Maybe it's me but it's hard to gauge when you're 4 reps short of failure... Also, think I overestimated my bench.
Thanks for the support, always appreciated!In. Interested to see how you go.
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