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-   -   WWMCD24's workout thread (http://hfboards.hockeysfuture.com/showthread.php?t=913270)

Dr Van Nostrand 05-11-2011 09:42 PM

WWMCD24's workout thread
 
http://cid-47213d89417fd899.office.l...20workout.xlsx

Plan:
Do this workout for 4 weeks, with one rest day between days 2 & 3. 25 second rest between sets.

Dr Van Nostrand 05-12-2011 12:05 AM

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

Wease 05-13-2011 02:08 PM

Do you do any cardio or just lift?

HolyRollie 05-13-2011 05:56 PM

Good looking schedule...I might have to steal it for this summer!

Dr Van Nostrand 05-14-2011 11:29 AM

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

Maupin Fan 05-15-2011 08:51 PM

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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