Pharmher 2005

[pharmher]

Is is so motivating to see everyone's daily logs! I haven't been satisfied with the progress I have been making on my own over the past 45 days, so I've decided to join in.

My goals:
Weight 120-125lbs
BF 16-18%
Gain more definition while retaining as much mass as possible

Current stats:
Weight 131lbs (Down from 138 1/1/05)
BF 22% (Down from 24% 1/1/05)

Measurements:
Chest: 34in
Waist: 28in
Hips: 38in
Thighs: 23.5in
Calves: 14.5in
Biceps: 12.5in

Supplements:
Multivit, calcium, glucosamine, vitamin E
Tyrosine 500mg/day
Phosphatidylserine 400mg/day
Glutamine 5gm 2x/day
Trex (just started on Monday)
M4OHN

I feel that I have enough muscle mass, but not enough definition. I started my first cycle of M4OHN in mid-Jan and am currently taking 8mg/day for a total duration of 8wks. I have not noticed any side effects (or size differences either). I think that my diet must be what is the problem, so I am going to start posting my daily dietary intake along w/my workouts. I would love any comments/feedback!

I will also bite the bullet and post some pics tomorrow.

 

[pharmher]

Oops - forgot workout split.

Day 1: Hams/Chest- standing leg curls 8sets x 8reps at 20lbs
good mornings 8sets x 12-15 reps at 45-60lbs
incline dumbell supersets at 3 angles per set, 24 reps
per set. Start at 30lb, then 27.5lb, then 25lb for last
set.

Day 2: Back/Shoulders-Chin-ups - I currently can do 6reps on 1st set, 4reps
on 2nd set. Then I do negatives AMRAP.
Barbell row 6sets x 6-10 reps, 65-95lbs
Shoulder supersets consisting of pulley rows, flyes for
set 1a, then bent-over flyes & seated cable rows
for set 1b. Do this for 3 sets total

Day 3: Cardio

Day 4: Quads/Calves- Reverse Lunges w/15lb DBs, 4sets, 15rep each leg
Hack Squat, 4 sets, 8-15 reps, 140-170lbs
Seated Calf Raise, 3 sets, 20reps, 25-30lbs
Hack Machine Calf Raise 4 sets, 8-12reps, 135lbs

Day 4: Arms- Incline DB curls, 3 sets, 8-12reps, 17.5lbs
Hammer DB curls, 3 sets, 8-12reps, 17.5lbs
Reverse EZ Bar curls, 3 sets, 5-7reps, 26lbs
Dips, currently can do 11rep set 1, 9rep set 2, 8rep set 3
Skullcrushers, 3 sets, 6-10reps, 39lbs
Close-grip tricep pressdowns, 3 sets, 6-10reps, 27lbs
30min cardio if time

Day 5: Cardio

I work 7days on/7days off, so I don't do as much cardio when I'm working (3-4 sessions) On my days off, I try to get in cardio 5 of 7 days

I am also trying to change my workouts after 6 times through each cycle

 

[Sassy69]

Congrats on your progress so far & welcome to the "log club"!

 

[nycgirl]

Welcome!!!

It is exciting to see another log. I've learned a lot from the other logs and the advice. I've seen more results thanks to keeping the log and being accountable for my actions than before.

Again Welcome!!

 

[*Bunny*]

Is is so motivating to see everyone's daily logs! I haven't been satisfied with the progress I have been making on my own over the past 45 days, so I've decided to join in.
I will also bite the bullet and post some pics tomorrow.

Welcome and good luck!

 

[jenscats5]

Hey there! Welcome!!

 

[pharmher]

2/16/05

9AM 1 t-rex, 8mg M4OHN, 1 latte

10:15 30min HIIT cardio 2min slow/1min fast x10 cycles
700cc water

12:00 2 t-rex, 500cc water
5c shredded romaine
6oz chicken breast
1/2c croutons
1T flax seed

2:30 2 strawberries, 600cc water

5:00 1 low-carb protein bar

6:30 2 t-rex, 600cc water
1 turkey taco w/fat free cheddar & low-carb tortilla

9PM 2c steamed asparagus
salmon patty
600cc water

12:30AM 1 scoop driver protein before bedtime

Totals: 1168 calories, 143gm protein, 93gm carbs, 27gm fat

I read another post where Shadow said that Tanita BF scales are worthless. That is what I have been using- what is a good product to use?

 

[pharmher]

2/17/05

9AM Latte (yes, I need my morning java)
10:00 Chest/Hamstrings Workout
11:30 PW Shake
1:30 EAS Cookies & Cream Low Carb Protein Bar
4:30 Protein Shake
6PM Turkey Taco W/Fat Free Cheddar
9PM 2C Asparagus, Salmon Patty

Totals: 1300cal, 156gm protein, 94gm carbs, 29gm fats

 

[Lady Viking]

It is so motivating to see everyone's daily logs! I haven't been satisfied with the progress I have been making on my own.

Same here

 

[pharmher]

9AM Latte
10:30 Back/Shoulders workout, 700cc water
11:30 PW Shake, 500cc water
12:15 3C Brussels Sprouts
3PM EAS Cookies & Cream low carb protein bar, 500cc water
6PM Teriyaki Chicken
9:45 Steamed sweet peppers, portabella mushrooms, & sugar
snap peas

Totals 1528cal 28fats 129carbs 174protein