Pharmher 2005

[pharmher]

4/5/05

Day off!!

9AM Latte

11AM 1 scoop whey protein w/glutamine & creatine

1PM 2 salmon patties
3c steamed broccoli & portabella mushrooms

5:30 5c shredded romaine w/6oz chicken breast

 

[pharmher]

8:30PM Feta Chicken

10:30PM 1 can InStone Vanilla Pudding

Totals 1202cals 31gm fat 26gm carbs 203gm protein

 

[pharmher]

4/6/05

9AM Latte, EAS low carb protein bar (very hungry
when I woke up- probably due to yesterday)

11AM Legs workout

Lunges w/2-15lb DBs - 3 sets of 15 each leg
Unilateral Leg Curls w/10lb Iron Boot -
3 sets of 8 reps 6TUT
Seated Calf Raises - 4 sets total 6TUT
35lb x 12
45lb x 12 - 3 sets
SLDLs - 3 sets of 8 reps w/85lbs 6 TUT
Leg Press - 3 sets of 8 reps w/180lbs 6TUT

1PM 1 scoop whey protein w/creatine & glutamine

3PM Cheat meal - 1 french hoagie roll w/2T
Brummel & Brown spread

3:30 45min steady-state cardio on elliptical trainer

 

[pharmher]

4/4/05

10:30AM Latte

11:30 Back/Abs
Stiff Arm Pulldowns 6 TUT
35lb x 12reps - 4 sets
Seated Rows, Overhand Grip 3sets/4 TUT
50lb x 15 reps
60lb x 15 - 2 sets
Rope Pulldowns 3 sets/6 TUT
60lb x 12 reps - 3 sets
Hypers w/10lb plate
3 sets of 12 reps

Bicycles/Scissors Ab Supersets 1min
5 sets w/30 sec rest intervals
Swiss Ball Crunches
3 sets of 15 w/30 sec rest intervals

1PM 1 scoop whey protein w/creatine & glutamine

2PM 5c romaine w/6oz chicken breast

 

[pharmher]

4/7/05 cont. (last post was also 4/7 - thick fingers!)


4PM Low-Carb Protein Bar

7PM 1.5c Teriyaki chicken, no rice
Small side salad w/1T dressing

Totals 1332cal 42gm fat 39gm carbs 183gm protein