Pharmher 2005

[pharmher]

too many sets - 20 just for back

I only did 10 sets - 3 sets of chinups and 7 sets of deadlifts.

 

[pharmher]

3/18/05

9AM Latte
10AM HIIT cardio on elliptical
30min, 2min:1min ratio, 10 cycles
Starting HR: 110
Max HR: 173
Ending HR after 3min cooldown: 118

Abs- Leg raises 3 sets of 15
Swiss Ball Crunches 3 sets of 15 on
left side, right side, and center (total of 45reps)

11AM 1 scoop whey protein

 

[pharmher]

1PM Low Carb Protein Bar

3:30 6oz chicken w/wasabi mustard

6PM Romaine salad w/6oz chicken

 

[The Shadow]

ah...welll its 15...I count reer delsts as back

 

[pharmher]

3/18/05 cont.

9:30 Feta Chicken

Totals 1141cals 33gm fat 14gm carbs 183gm protein

 

[pharmher]

3/19/05

9AM Latte, 1 scoop whey protein,

10:30 Seated Calf Raises 35lb/3 sets/20 reps/412 tempo
Standing Calf Raises 3 sets/15 reps/311 tempo
Hack Calf Raises 135lb/3 sets/12,10,8 reps
311 tempo
Hack Squats 90lb/4 sets/15 reps
Standing Cable Leg Kicks 10lb/4 sets/15 reps
212 tempo
Step-ups 3 sets/15 reps each side

12AM 1 scoop whey protein
1 apple
1c oatmeal

 

[pharmher]

3:30 1 scoop whey protein
1.5c coleslaw made w/fat-free mayo and stevia

6PM 3c green beans
1.5c teriyaki chicken (no rice)

9PM Steamed snow peas, sweet peppers,
& shitaake mushrooms

Totals 1560cal 27gm fat 129gm carbs 178gm protein

 

[pharmher]

3/20/05

9AM Latte, 1 scoop whey protein

10:30 1hr cardio (30min NordicTrack, 30min elliptical) moderate intensity,
HR ~130. I'm finding that the more HIIT I do, the lower my HR
is when doing regular cardio even though I am working at
the same or more intensity than before

11:45 1.5 scoops whey protein, 1T flax oil

 

[The Shadow]

whats your current weight?

 

[pharmher]

whats your current weight?

Not sure.....haven't weighed myself in ~1 week. Last weight was 130. Will weigh myself tomorrow morning.