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Clipper
02-01-10, 9:23 am
It's the start of my Journey from today ! Hope you guys can help me motivate to drop 25% of body fat to around 15%.

Clipper
02-01-10, 9:24 am
I would be joining this team !

Iron Contest II: Team Red - The Cutters
Use this thread to encourage motivate one another, ask questions and keep each other in check. Yellow Team members are encourage to read and post in this section as well. Use caution when answering questions on my behalf, especially in the area of diet. If I have answered the question earlier, then please feel free to quote/repeat my answer.

I've listed below, the suggested starting diet and training routine for your convenience. You guys have your work cut out for you. Let's get to it.



DIET
It is critical that you follow my diet and drink 1 gallon minimum of water every day. The more obstacles you have, the better your story and the less excuses others can make because you set the bar for them. Success in dieting is in preparation. Cook all your meals the night before or the day of. If that doesn't work, then cook 3 or 4 or even 7 days of food, freeze it and manage accordingly. Always have a portable cooler and always have ice packs on hand. Get used to eating food cold. Do what it takes to make it happen.

Meal 1 8 oz top sirloin and 1 cup oatmeal
Meal 2 8 oz chicken breast (or tilapia or cod) and 8 oz yam
Meal 3 8 oz chicken breast (or tilapia or cod) and 1/3 cup of brown rice
Meal 4 8 oz chicken breast (or tilapia or cod) and salad (dry or with oil and vinegar only)
Meal 5 8 oz chicken breast (or tilapia or cod) and salad (dry or with oil and vinegar only)
Meal 6 Protein shake - 50 grams of whey protein and 5 grams of glutamine.

Switch meal 6 to the post workout meal wherever that might fit.

If you DON'T SEE a food item on the list, ask before you put it in your mouth.

Drink one gallon of water each day before you can have any diet soda or crystal lite.

All food measurements are uncooked.


TRAINING
Only working sets are listed.

A and B represent different routines from week to week.

Week A: Day 1 - Chest & Biceps:
Neck press (barbell) 3 x failure
Incline Dumbbell 2 x 12
Flat dumbbell flyes 2 x 12
Seated alternating curls 3 x 15
Standing Hammer curls 2 x 20
Machine preacher curls 1 x failure

Week B: Day 1 - Chest & Biceps:
Incline barbell press 3 x 12
Flat dumbbell press 3 x 12
Body weight dips 2 x failure
Cambered bar reverse curls 3 x 15
Double arm dumbbell curls 2 x 15
Double arm cable curls 2 x failure

Week A: Day 2: Quads & Hamstrings:
Leg press 3 x 50 (yes, that's 50!)
Squats 2 x 20
Leg ext. 3 x 20
Lying leg curl 3 x 12
Standing single leg curls 2 x 12-15

Week B: Day 2: Quads:
Front squats 3 x 15
Single leg, leg press 3 x 20 (short range of motion)
Leg ext. 2 x 15

Day 3: off

Week A: Day 4: Back, Traps & Rear Delts:
Bent over rows 3 x 15
Close grip pull-ups 3 x failure
Straight arm pull-downs 2 x 15
Standing dumbbell shrugs 3 x 50 (Heavy as you can. Yes, that's another 50!)
Reverse flyes 3 x 15

Week B: Day 4: Back, Traps & Rear Delts:
Alternating dumbbell rows 3 x 15 (heavy as you can)
V-bar pull downs 3 x failure
Dumbbell pull-overs 2 x 15
Standing barbell shrugs 3 work sets (heavier each set) No less than 20 reps
Dumbbell reverse flyes 3 x 15

Week A: Day 5: Delts & Triceps:
Seated dumbbell press 3 x 15
Standing dumbbell front laterals 2x 15
Dumbbell Seated side laterals 3x 15
Close grip bench 3 x 8 (heavy)
Dumbbell kick backs 2 x 15
Cable press downs 1 x failure (burnout)

Week B: Day 5: Delts & Triceps:
Standing barbell presses 3 x 12 (heavy)
Machine presses 2 x failure
Side laterals 3 x 15
Triceps press downs 3 x 12
Skull Crushers 2 x 12
Body wt dips (partials) 2 x failure



CARDIO
Your all starting with 45 minutes of cardio first thing in the a.m. on an empty stomach or after training 6 days a week. No cardio on leg days

Clipper
02-01-10, 9:37 am
Week 1: Day 1 - Chest & Biceps:
Neck press (barbell) 3 x failure 40kg*15 50kg*15 60kg*12
Incline Dumbbell 2 x 12 26kg/26kg
Flat dumbbell flyes 2 x 12 10kg/12kg
Seated alternating curls 3 x 15 10kg/10kg/10kg
Standing Hammer curls 2 x 20 10kg/10kg
Machine preacher curls 1 x failure 30kg*11

Abs/Core

30 mins Treadmill, 15 mins Stationary Bike.

Clipper
02-01-10, 1:56 pm
Week1 Day 1 - Input
0700 - Animal Cuts
0800 - Chicken Breast + Animal Pak
0900 - Pre workout 25g whey protein
9-11 Gym
1100 - Post workout 25g whey protein
0100 - Animal Cuts
0130 - Chicken Breast + Salad
0330 - Can of Tuna
0530 - Chicken Breast + Salad
0630- Can of Tuna
0730 - 25g whey protein

Clipper
02-01-10, 3:07 pm
20:00

time to go to work.

Clipper
02-02-10, 5:20 am
Week 1: Day 2: Quads & Hamstrings:
45° Leg press 3 x 50 60kg/70kg/80kg
Squats 2 x 20 50kg/60kg
Leg ext. 3 x 20 40kg/50kg/60kg
Seated leg curl 3 x 12 40kg/50kg/55kg
Standing single leg curls 2 x 15 15kg/20kg


Abs/Core

No Cardio

Clipper
02-02-10, 1:38 pm
Week1 Day 2 - Input
0500 - Animal Cuts
0600 - Chicken Breast + Animal Pak
0700 - Pre workout 25g whey protein
8-0930 Gym
0930 - Post workout 25g whey protein
1030 - Animal Cuts
1130 - Chicken Breast + Salad
*SLEEP*
1530 - Can of Tuna
1730 - Chicken Breast
1830- Can of Tuna + 2 cups oatmeal
1930 - 25g whey protein

Clipper
02-02-10, 1:59 pm
*1 cup of oatmeal

Clipper
02-02-10, 3:12 pm
2000
night shift work.

Clipper
02-03-10, 5:45 am
Abs/Core

Cardio . 20 mins treadmill , 10 mins bike

Clipper
02-03-10, 1:12 pm
Week 1 Day 3 input

0400: Animal Cuts
0530: Chicken Breast + Animal Pak
0700: 25g Whey
0800 Animal Cuts
09-1030 Gym
1030 25g Whey
1100 Chicken Breast + Salad
1300 Tuna
1330-1700 - SLEEP
1700 - Chicken Breast + Salad
1800 - Tuna + 1 cup oatmeal.
1900 - 25g Whey

Clipper
02-04-10, 12:44 pm
Week 1: Day 4: Back, Traps & Rear Delts:
Bent over rows 3 x 15 50kg/60kg/65kg
Close grip pull-ups 3 x failure 8/8/6
Straight arm pull-downs 2 x 15 40kg/45kg
Standing dumbbell shrugs 3 x 50 18kg/20kg/22kg
Reverse flyes 3 x 15 4kg/6kg/6kg

25 mins treadmill
10 mins eliptical

Clipper
02-04-10, 12:50 pm
Week1 Day 4 Input

0500 - Animal Cuts
0600 - Chicken Breast + Animal Pack
0730 - 25g Whey Protein
0800 - 1000 - Gym
1000 - 25g Whey Protein
1100 - Chicken Breast + Salad
1100 - 1500 - SLEEP
1500 - Tuna
1700 - Chicken Breast
1830 - Lean Beef + Porridge
1930 - 25g Whey Protein

Clipper
02-04-10, 12:51 pm
Got my body fat% accurately measured yesterday and still waiting for the result. ( just asked a favour from my elite trainer buddy lol. )

Clipper
02-05-10, 7:05 am
Week1 Day 5
Seated dumbbell press 3 x 15 16kg/16kg/16kg
Standing dumbbell front laterals 2x 15 8kg/10kg
Dumbbell Seated side laterals 3x 15 6kg/6kg/6kg
Close grip bench 3 x 8 (heavy) 50kg/60kg/60kg
Dumbbell kick backs 2 x 15 6kg/8kg
Cable press downs 1 x failure (burnout) 20x 30kg

15 mins treadmill
10 mins eliptical
10 mins bike

Clipper
02-05-10, 2:59 pm
Week1 Day5 input
0500 animal cuts
0600 chicken breast + animal pak
0730 whey 25g
0800 - 1000 GYM
1000 - whey 25g
1100 - animal cuts
1200 - chicken breast + salad
1200-1600 SLEEP
1600 - tuna
1700 - chicken breast + brown rice
1830 - beef + oats
2000 - whey 25g

Clipper
02-09-10, 5:30 am
Week 2 Day 1
Incline barbell press 3 x 12 50kg/55kg/60kg
Flat dumbbell press 3 x 12 22kg/24kg/24kg
Body weight dips 2 x failure 9/8
Cambered bar reverse curls 3 x 15 20kg/20kg/20kg
Double arm dumbbell curls 2 x 15 10kg/12kg
Double arm cable curls 2 x failure 13*30kg 10*40kg

30 mins treadmill
10 mins elip

Clipper
02-09-10, 5:31 am
Week 2 Day 2

Front squats 3 x 15 50kg/50kg/50kg
Single leg, leg press 3 x 20 (short range of motion) 50kg/50kg/60kg
Leg ext. 2 x 15 40kg/50kg

Clipper
02-09-10, 5:32 am
Body fat % = 19.6%.

Clipper
02-11-10, 5:53 am
Alternating dumbbell rows 3 x 15 16kg/18kg/20kg
V-bar pull downs 3 x failure 13*60kg / 10* 65kg/ 8*75kg
Dumbbell pull-overs 2 x 15 16kg/20kg
Standing barbell shrugs 3 work sets 20*60kg/ 20*70kg/ 20*75kg
Dumbbell reverse flyes 3 x 15 10kg/12kg/12kg

15 mins HIIT
10 mins elip

Clipper
02-13-10, 6:34 am
Week B: Day 5: Delts & Triceps:
Standing barbell presses 3 x 12 (heavy) 40kg/40kg/40kg
Machine presses 2 x failure 21*25kg / 18*25kg
Side laterals 3 x 15 8kg/8kg/8kg
Triceps press downs 3 x 12 40kg/50kg/60kg
Skull Crushers 2 x 12 15kg/20kg
Body wt dips (partials) 2 x failure 9/8

20 mins treadmill
10 mins elip