WWMCD24's workout thread

Discussion in 'The Rink' started by Dr Van Nostrand, May 11, 2011.

  1. Dr Van Nostrand

    Dr Van Nostrand Banned

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  2. Dr Van Nostrand

    Dr Van Nostrand Banned

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    Also, during my "rest days," I'll be working on pure lower/upper body off-machine exercises
     
  3. Wease

    Wease Registered User

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    Do you do any cardio or just lift?
     
  4. HolyRollie

    HolyRollie Registered User

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    Good looking schedule...I might have to steal it for this summer!
     
  5. Dr Van Nostrand

    Dr Van Nostrand Banned

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    Deviated from the workout yesterday (free weights were closed at the gym, some ass didn't have a spotter and almost died)



    Workout:

    Warmup - Treadmill - ~15 minutes at ~4 MPH

    Leg curls - 3 sets - 8 reps - 95 lbs

    Leg extension - 3 sets - 12, 10, 8 - 120 lbs

    Horizontal calf - 5 sets - 12 reps - 140 lbs

    Seated leg press - 5 sets - 15 reps - 200 lbs *hory shet*

    Hip adduction - 3 sets - 10 reps - 205 lbs

    Hip abduction - 3 sets - 12 reps - 190 lbs

    Tricep extension - 5 sets - 10 reps - 70 lbs (ROFL)

    Abdominal crunch w/ weight - 3 sets - 17 reps - 90 lbs



    Weight yesterday: 176 lbs

    BMI: <24

    Body fat : 10.2%



    Nutrition:

    Total:

    2474 Calories


    135.9g of Protein
    53.0g of Fat
    378.4g of Carbs


    Breakfast:

    Muffin

    Milk

    Total: 448 calories 11.3g of fat 67.1g of carbs 24.0g
    of protein



    Lunch:

    V8 VFusion

    Parfait

    570 13.5g 118g 14.5g



    After workout:

    4 scoops of Monster Mass in 20 oz. milk

    640 17g 71g 50g




    Dinner:

    Tilapia

    Milk

    Brocolli

    Rice

    816 11.2g 122.3g 47.4g
     
  6. Maupin Fan

    Maupin Fan Hot Air

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    You aren't taking in nearly enough calories nor are you eating a sufficient number of meals a day to recover and grow on a schedule like that.
     

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