Pharmher 2005

[pharmher]

9PM Feta chicken

12:30AM 1 scoop Driver protein


Totals 1322cals 34gm fat 21gm carbs 234gm protein

 

[pharmher]

3/23/05

8AM Latte

9AM 1 scoop whey protein, 1 granny smith apple

Noon 1/2 wild rice, 1/2 brown rice w/6oz chicken breast

1:00 Shadow, I decided to give your program a try after seeing all the
fantastic results others have had. I'm starting with the week of
Jan 31.


Legs

Leg Press 180x15 6 TUT
215x12
250x8
275x6
SLDL 65x15 6 TUT
75x12
85x8
95x6
Leg Extension Triple Drop Set
10 reps each at 50,40,30lbs
12 reps at 20lbs
Calf Raises Triple Drop Set
10 reps each at 135, 110, 90, 70lbs

HIIT Cardio
10min warm-up, 7 cycles of 45sec max,75 sec recov
Starting HR: 105, Max HR: 175, Ending HR: 110

 

[*Bunny*]

Shadow, I decided to give your program a try after seeing all the fantastic results others have had.

Now that's what I like to hear...

commitment + dedication + ....

 

[pharmher]

2PM 1 scoop whey protein

4PM Latte

7PM 1/2 wild rice, 1/2 brown rice w/6oz chicken breast


Totals 1348cals 30gm fat 106gm carbs 161gm protein

 

[pharmher]

3/24/05

9AM Latte

10:30 EAS Cookies & Cream Low Carb Protein Bar

11PM Back/Abs Workout

Seated rows w/straight bar, 6 TUT
40lb x 10 reps
50lb x 10, 3 sets
Narrow grip pulldowns, 6 TUT
60lb x 10 reps, 4 sets
Pullovers, 6 TUT
30lb x 10 reps
35lb x 10, 2 sets
Reverse Pec-Deck, 6 TUT
20lb x 10 reps
25lb x 10, 2 sets
5 supersets of bicycles/scissors (1min each set)

12:15 PW Shake

 

[pharmher]

1PM Donated Blood

2PM EAS Choc/PB Low carb protein bar, 1c strawberries

2:45 Massage

5PM Small romaine salad w/1TBSP ranch dressing

 

[pharmher]

5PM Small romaine salad w/1TBSP ranch dressing

6PM 1c teriyaki chicken
Steamed sweet peppers, shitaake mushrooms,
and snap peas

Totals 1488cals 32gm fat 107gm carbs 151gm protein

 

[pharmher]

3/25/05

8:30AM HIIT Cardio
10min warm-up, 7 cycles of 45sec max,75 sec recov
Starting HR: 100, Max HR: 170, Ending HR: 105

9:15 1 scoop whey protein + glutamine & creatine
Chest workout later today

 

[*Bunny*]

3/25/05

8:30AM HIIT Cardio
10min warm-up, 7 cycles of 45sec max,75 sec recov
Starting HR: 100, Max HR: 170, Ending HR: 105

Good job on the HIIT... are you using tread? elliptical?
How do you feel afterwards? like you got worked? (i love that feeling, but Im crazy )

 

[pharmher]

Good job on the HIIT... are you using tread? elliptical?
How do you feel afterwards? like you got worked? (i love that feeling, but Im crazy )

I use an elliptical that also has the dependent arms so I get a full body workout. Plus, I only have that and a NordicTrack at home, which is where I work out. I also do HIIT on it sometimes.