Pharmher 2005

[pharmher]

11:30 EAS Cookies & Cream Low Carb Protein Bar

1PM Pure Protein Low Carb Bar (got hungry and
didn't have anything else in the car)

2:30 3/4c teriyaki chicken

4PM Chest Workout
Incline DB Press-TDS
40lb x 8
30lb x 7
22.5lb x 7
17.5lb x 10
Incline Flyes 6 TUT
15lb x 10
20lb x 10 (2 sets)
Flat Barbell Press TDS (I don't have a chest press
machine at home)
65lb x 12
50lb x 12
40lb x 12
30lb x 12
Pec-Deck TDS (no cable crossover at home)
60lb x 8
45lb x 6
35lb x 8
25lb x 12

 

[pharmher]

6PM 6oz chilled shrimp

7:30PM 8oz (raw wt) halibut
3c romaine lettuce w/Walden farms dressing

Totals 1412cals 39gm fat 23gm carbs 209gm protein

 

[pharmher]

3/26/05 - Good Morning!

9AM Latte, EAS Low-Carb Protein Bar

10AM Shoulders/Abs

Seated Barbell Press TDS
60lb x 7
45lb x 7
35lb x 7
25lb x 7
Side Laterals 6 TUT
10lb x 10
12lb x 10 - 2 sets
Front Laterals w/plate 6 TUT
10lb x 10
11.25lb x 10 (I have Plate Mates magnetic wts)
12.5lb x 10
Shrugs TDS
30lb x 10
22.5lb x 10
17.5lb x 10
15lb x 10

Hanging Leg Raises 3 sets of 10
Decline Crunches 3 sets of 10
Swiss Ball Side Crunches 3 sets of 10 each side

11AM 1 scoop whey protein w/glutamine & creatine

 

[pharmher]

12PM 1 granny smith apple

12:30 Steamed sweet peppers, snap peas, shitaake mushrooms

4PM Romaine Lettuce w/6oz chicken, 0.25c croutons, &
0.25c sesame miso dressing

7PM Cheat Meal Tonight: 1.5 lb King Crab Legs
w/2 Smirnoff Low-Carb Apple Drinks

Totals 1790cals 39gm fat 103gm carbs 205gm protein

 

[*Bunny*]

GOOD cheat!!!

 

[pharmher]

3/27/05 - Happy Easter!!!

9AM Feel much more energized after my cheat meal!
Latte

10AM EAS Low Carb Protein Bar

10:30 Arms/Cardio

Triceps Pushdowns TDS
45x12, 35x10, 25x12, 20x15
Cable Curls TDS
45x10, 35x10, 25x10, 20x10
Overhead Triceps Extension w/Rope TDS
25x10, 20x15, 15x15, 10x20
45 Degree Incline DB Curls - 3 sets 6 TUT
15lb DB x 10reps, 8reps, 8reps
Triceps Kickback - 3 sets 6 TUT
15lb DB x 10reps, 10reps, 10reps

HIIT cardio - same 7 cycles on elliptical
Starting HR: 100, Max: 175, Ending: 110

Felt a lot stronger also after my cheat meal!!

12:30 1 scoop whey protein w/glutamine & creatine

 

[pharmher]

1PM 1.5c wild/brown rice mixture

2:30 Steamed broccoli & yellow squash

 

[pharmher]

3/27/05 cont.

6PM Easter Dinner
Roasted Cornish Game Hen w/rosemary
1c Tabbouleh
1c Asparagus sauteed in walnut oil & spices

Dessert: 3c strawberries


Totals 1616cals 54gm fat 102gm carbs 147gm protein

 

[pharmher]

3/25/05

8AM Latte

9:30 60min steady-state cardio on NordicTrack w/max
incline

10:45 1 scoop whey protein w/1TBSP flax oil, glutamine,
& creatine

 

[pharmher]

12:30 3oz roasted chicken breast

2:30 5c romaine lettuce + 6oz roasted chicken breast w/
Walden Farms dressing