Pharmher 2005

[pharmher]

2/19/05

9AM Latte, 2trex, 8mg M4OHN
9:30 Take the llittle darlins to vet before work- no workout today
Noon Another Latte!!! (Couldn't wake up today)
6c romaine + 60z chicken breast + 1/2c croutons
2:00 500cc water
3:30 500cc water
4:00 EAS Blueberry Low-Carb Protein Bar
6PM 500cc water (making up for all that coffee)
Low-carb tortilla w/fat free cheddar, sliced turkey,
& turkey pepperoni
1 orange
8:00 500cc water
9:00 1pkg Lean Protein Bites (PB), steamed veggies
10:30 500cc water

Totals Cals 1363 Fats 34 Carbs 138 Protein 144

 

[pharmher]

Well, I finally got a couple of pics uploaded from 1/1/05, my starting point. Ht: 5' 1", Wt: 138lbs, BF%:24% - according to one of those crappy tanita scales. I have some calipers on the way. When I get the time, I will upload some from 2 days ago. This forum is what is keeping me motivated to keep working at cutting - I want to look good for my trip to Mexico April 30th!

 

[pharmher]

2/20/05

Overslept a little, but I must've needed it because I have lots of energy.

9:30AM Latte, 2Trex, 12mg M4OHN
10:30 Quads/Hamstrings: 1200cc water
Reverse lunges w/15lb DBs,
4 sets of 15 each leg
Hack squats, 15rep @ 140lbs
12rep @ 150lbs
10rep @ 160lbs
8rep @ 170lbs
Seated Calf Raises 3sets of
20reps @ 30lbs
Hack Calf Raises 4sets of
12,10,9,8 reps @ 135lbs

Legs are toast!!!!!!!!!!!

11:30 PW Shake
1:30 EAS Cookies & Cream low carb protein bar
1 orange
3PM 500cc water
4:30 500cc water, protein shake (feeling hungry today)
6PM Low-carb tortilla w/fat free cheddar, 7 slices
turkey, and 9 slices turkey pepperoni
7:00 400cc hot green tea
9PM Lean protein bites, steamed snow peas, sweet peppers, & portabello
mushrooms
1AM Bedtime

 

[pharmher]

This is my new workout cycle I have planned. Each bodypart is exercised every 6 days, for a total of six cyles - please let me know what you think. I have also posted pics taken 1 1/2 months apart in my gallery. Please be kind!! Sorry for the poor quality and lack of experience posing.

Workout:
Day 1 Hamstrings/Chest
Lying Leg Curls 5sets 4-6 reps Tempo 8010
Reverse Hypers 5sets 8-12reps Tempo 4010
Flat DB Press 4sets 6-8reps Tempo 312
Pushups 3sets 8-10reps Tempo 311
Pec Deck 3sets 8-12reps Tempo 312

Day 2 Back/Shoulders
Chinups 3sets AMRAP Tempo 312
Deadlifts 7sets 6-12reps Tempo 211
Seated Barbell Press 7 sets 6-8reps Tempo 311
behind neck
Cable Lateral 3 sets 8-12reps Tempo 402
shoulder raise
Reverse Pec-Deck 4sets 8-12reps Tempo 212

Cardio

Day 3 HIIT Cardio 30min

Day 4 Quads/Calves
1 1/4 Squats 5sets 4-8reps Tempo 50101
Lunges w/15lb DBs 4sets 15reps
Seated Calf Raise 3sets 20-30reps Tempo 412
Standing Calf Raise 3sets 15-20reps Tempo 311

Day 5 Arms
Concentration Curls 3sets 10-12reps Tempo 301
EZ Bar Curls 3sets 8-10reps Tempo 401
Rope Hammer Curls 3sets 8-12reps Tempo 401
Dips 3sets 8-12reps Tempo 301
Overhead DB Tricep 3sets 10-12reps Tempo 301
press, reverse grip
1-arm Tricep Pressdown 3sets 10-12reps Tempo 201
pronated grip
Cardio

Day 6 HIIT Cardio

 

[pharmher]

9AM Latte, 2 trex, 4mg M4OHN,400mg PS
10:00 Arms workout, 30min cardio on Nordictrack (after
weights)
1000cc water

Incline DB curls, 3sets/10reps/17.5lbs/312tempo
Dips, 3sets/12,8,7reps/302tempo
Hammer DB curls 3sets/10reps/17.5lbs/302tempo
Decline Skullcrushers 3sets/10reps/39lbs/302tempo
Reverse EZ Bar Curls 3sets/7reps/27lbs/312tempo
Close-grip pressdowns 3sets/10reps/27lbs/401tempo

11:30 PW Shake, multivit, calcium, vitE, tyrosine
12:30 2 trex, 4mg M4OHN
1:30 Protein bar, 1 orange
3:30 500cc water
4:30 Whey protein shake
6PM Healthy Choice turkey frozen dinner, 500cc water
8:30 500cc water
9PM Lean Protein Bites, PB flavor
3c steamed veggies- sweet peppers, broccoli,
portabella mushrooms
500cc water
MN 1 scoop driver protein w/1T flax seed
4mg M4OHN, calcium, glucosamine, glutamine 5g,
vitamin E

Totals: 1400cal, 33gm fat, 114gm carb, 144gm protein

 

[pharmher]

9AM Latte, 2 Trex, 4mg M4OHN

10AM 30min HIIT cardio 2min:1min x 10cycles
Ab crunches on swiss ball, leg raises
1000cc water

11AM Supplements-5gm glutamine, mvi, calcium, E, glucosamine

12PM 2 Trex, 4mg M4OHN
Romaine Salad + 6oz chicken breast + 1/2c croutons
+ 1T flax seed
700cc water

3:30 EAS Cookies & Cream LowCarb Protein Bar
500cc water

5:00 500cc water, 1 coffee + 1T creamer

6:30 Lean Cuisine Three Cheese Chicken Dinner
2Trex

8:30 Steamed veggies-broccoli,sweet peppers,mushrooms
Low Carb Protein bar
500cc water

11:00 500cc water

12:30AM 1 scoop Driver protein
4mg M4OHN, vit E, calcium, glucosamine,
5gm glutamine

Totals 1348 48gm fat 61carbs 142protein 3.7L water

 

[pharmher]

2/23/05

7AM Latte, 2Trex, 4mg M4OHN
8:00 Multivit, E, Calcium, Tyrosine, Glutamine 5gm,
Glucosamine
9:00 Whey Protein Shake, 600cc water
Noon 2 Trex, EAS Cookies & Cream Low-Carb Protein Bar

1:30 3c steamed brussel sprouts
3PM 2Trex, 4mg M4OHN, 400mg PS, another latte
4:00 Chest/Hamstrings Workout:

Flat DB Press 35lbs/10,10,9,8reps/312tempo
Pushups 7,6,6reps/311tempo
Pec Deck Flyes 40lbs/12,12,12 reps/312 tempo
Lying leg curls 20lbs/6,6,6,6,6 reps/801 tempo
Glute Ham Raises 10,10,10,9,8 reps/401 tempo

5:00 PW Shake
7:30 10oz Ono Fish
3c Asparagus, steamed
600cc water
9PM 4mg M4OHN, Calcium, Vit E, Glutamine 5gm,
Glucosamine

Totals Cals: 1410 Fat: 29 Carbs: 99 Protein: 169

 

[pharmher]

2/24/05

9AM Latte, 2Trex, 4mg M4OHN, 400mg PS
11:30 Back/Shoulders
Chin-ups 5 reps, 4 reps, 3 reps, 4 negatives
Deadlifts 65x20reps, 85x15, 100x12, 110x10,
120x10, 130x8, 140x4
Seated barbell press behind neck
60x12reps, 70x11, 70x10, 70x9, 70x8
Lateral Cable shoulder raises
3sets 10x10reps
Revers Pec-Deck
20x12reps, 30x10, 30x10, 30x9
30min cardio on NordicTrack
1000cc water
1PM PW Shake
2:30 Slim Fast Low Carb Bar
600cc water
5PM 700cc water
6PM Teriyaki Chicken
600cc water


Totals 1305cal 28gm fats 85gm carbs 151gm protein

 

[pharmher]

2/25/05

WOO HOO! CHEAT DAY!!

8AM Latte, 4mg M4OHN, 2 Trex, 400mg PS

9:00 30min HIIT cardio x 10 cycles (2min:1min)
9:30 2 scoops whey protein

Noon 3 breaded chicken strips, 1 red licorice rope
MMMMMM, Carbolicious!!

4PM 30 min more HIIT cardio x 10 cycles (40sec:20sec)
Swiss ball crunches 9 sets of 15 (3 on each side and
one middle)

 

[*Bunny*]

Hey there

Why the HIIT twice in one day? Just Curious