M/E SQUAT/DL
WARM UP/DYNAMIC STRETCH
SQUAT
5 x bar
3 x 135
3 x 225
1 x 315
1 x 385 (added belt)
1 x 425
1 x 475 - 4
RACK PULLS (from top of knee)
5 x 135
3 x 225
3 x 315
1 x 405 (added belt)
1 x 455
1 x 495
SWISS BALL AB ROLLOUTS
10 x BW - 2
8 x BW - 2
FOOD
MEAL 1
1 big plate of Chinese food
1 12 oz. bottle of chocolate milk
SNACK
Sunflower seeds
MEAL 2 (post workout)
2 Chipotle burritos
1 Large strawberry shake
SNACK
1 Order of onion rings (Tubby's)
3 Pints of beer (2 Bud, 1 Guinness)
BODYWEIGHT
268
Mens Sana in Corpore Sano
6/18/10
Thursday, June 17, 2010
ACCESSORY
REAR DELT FLYES
10 x 90 - 4
SCARECROWS
10 x 5 - 2
PULL THROUGHS
10 x 80 - 4
BACK RAISE
10 x BW - 3
FOOD
MEAL 1
1 Big plate of Chinese food
Meal 2 (post)
2 Chipotle burritos (light on the rice)
Meal 3
2 candy bars
1 bag of beef jerky
Mens Sana in Corpore Sano
REAR DELT FLYES
10 x 90 - 4
SCARECROWS
10 x 5 - 2
PULL THROUGHS
10 x 80 - 4
BACK RAISE
10 x BW - 3
FOOD
MEAL 1
1 Big plate of Chinese food
Meal 2 (post)
2 Chipotle burritos (light on the rice)
Meal 3
2 candy bars
1 bag of beef jerky
Mens Sana in Corpore Sano
6/16/10
NEW CARDIO
LINK
Here is my cardio routine. It will be adjusted as needed.
At first, the goal will be to maintain bodyweight (270) and improve body composition. As time passes, I will attempt to gain weight, but only if I can maintain the level of conditioning.
Mens Sana in Corpore Sano
Here is my cardio routine. It will be adjusted as needed.
At first, the goal will be to maintain bodyweight (270) and improve body composition. As time passes, I will attempt to gain weight, but only if I can maintain the level of conditioning.
Mens Sana in Corpore Sano
CARDIO
WALKING
30 minutes outside
Have a new cardio plan I will be posting soon.
FOOD
BREAKFAST
Can of coke
MEAL 1
1/3 lbs. burger and fries
Budweiser
MEAL 2
Half order of egg rolls at Kite's
1/3 lbs. burger and fries
SNACK
Large shake at Coldstone
Few handfuls of sunflower seeds
Mens Sana in Corpore Sano
WALKING
30 minutes outside
Have a new cardio plan I will be posting soon.
FOOD
BREAKFAST
Can of coke
MEAL 1
1/3 lbs. burger and fries
Budweiser
MEAL 2
Half order of egg rolls at Kite's
1/3 lbs. burger and fries
SNACK
Large shake at Coldstone
Few handfuls of sunflower seeds
Mens Sana in Corpore Sano
6/15/10
Tuesday, June 15, 2010
M/E BENCH PRESS
HIP MOBILITY/WARMUP
ARM SWINGS
BENCH PRESS
10 x bar
8 x 95
5 x 135
3 x 225
3 x 255
1 x 315
1 x 345 - 4
PULL OVER
8 x 70 - 4
SCARECROWS
8 x 7.5 - 2
FOOD
MEAL 1
7 slices of deep-dish pizza
1 beer
1 cookie
1 Caesar salad
SNACK
5 handfuls of sunflower seeds
MEAL 2
2 Chipotle burritos (small amt. of rice)
Medium ice cream shake at Coldstone.
SNACK
5 handfuls of sunflower seeds
Mens Sana in Corpore Sano
HIP MOBILITY/WARMUP
ARM SWINGS
BENCH PRESS
10 x bar
8 x 95
5 x 135
3 x 225
3 x 255
1 x 315
1 x 345 - 4
PULL OVER
8 x 70 - 4
SCARECROWS
8 x 7.5 - 2
FOOD
MEAL 1
7 slices of deep-dish pizza
1 beer
1 cookie
1 Caesar salad
SNACK
5 handfuls of sunflower seeds
MEAL 2
2 Chipotle burritos (small amt. of rice)
Medium ice cream shake at Coldstone.
SNACK
5 handfuls of sunflower seeds
Mens Sana in Corpore Sano
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