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TOPIC: Silentaggression's Silent Transformation

RE:Silentaggression's Silent Transformation 3 years 6 months ago #32910

Training
N.A.

Cardio
20 mins of HIIT on treadmill
35 mins moderate pace on elliptical

Diet
Low Carb day
Protein : 275 gms
Carbs : 60 gms
Fats : 36 gms

Supplements
Multi
Fish Oils
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RE:Silentaggression's Silent Transformation 3 years 6 months ago #32939

Training
Incline Dumbbell Curls (rest paused)
30 x 15 + 7 + 5
Behind Back Wrist Curls
85 x 20
Calf Press (rest paused)
4 plates/side x 10 + 2 drops
Sumo Leg Press (rest paused)
4 plates/side x 15 + 10 + 8
Squat
225 x 5, 165 x 20

Cardio
55 mins elliptical on a empty stomach

Diet
Medium Card day
Protein : 275 gms
Carbs : 150 gms
Fats : 16 gms

Supplements

Multi
Fish Oils
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RE:Silentaggression's Silent Transformation 3 years 6 months ago #32976

Date : 10/04/2010

Training :

Deadlifts
365 x 2 x 6, 335 x 6

Pull Ups
25 x 2 x 6, bw x 9

Barbell Rows (elbows out)
95 x 10, 105 x 8, 115 x 6

Barbell Shrugs
185 x 10, 235 x 2 x 6

Dumbbell Shrugs
75 x 6, 80 x 2 x 6

Cardio
55 mins elliptical on an empty stomach
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RE:Silentaggression's Silent Transformation 3 years 6 months ago #32980

Diet

Meal 1: 30g carbs, 45g protein, 3g fish oils
Meal 2: same as meal 1
Meal 3: 45g protein, 1.5 tablespoon all natural peanut butter
Meal 4: same as meal 3
Meal 5: same as meal 3
Meal 6: 45g protein
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RE:Silentaggression's Silent Transformation 3 years 6 months ago #32987

Managed to pull my right pec somehow yesterday @home. Still decided to go the gym and see what I could do. Unfortunately not much.

Training :

Decline Bench Press
N.A. (95 lbs hurt to unrack)

Incline D/b Press
55 x 3 x 6 ( it was ok, but the stretch at the bottom hurt, so didn't go heavier)

Hammer Strength Bench
N.A. (didn't even try)

Military Press
95 x 7, 6, 8

D/b Laterals
15 x 10, 20 x 10, 25 x 6
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RE:Silentaggression's Silent Transformation 3 years 6 months ago #32999

Diet

Meal 1: 30g carbs, 45g protein, 3g fish oils
Meal 2: same as meal 1
Meal 3: 45g protein, 1.5 tablespoon all natural peanut butter
Meal 4: same as meal 3
Meal 5: same as meal 3
Meal 6: 45g protein
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RE:Silentaggression's Silent Transformation 3 years 6 months ago #33010

Cardio
55 mins elliptical on an empty stomach


Diet
Meal 1: 30g carbs, 45g protein, 3g fish oils
Meal 2: same as meal 1
Meal 3: 45g protein, 1.5 tablespoon all natural peanut butter
Meal 4: same as meal 3
Meal 5: Cheat (2/3 lb burger w/ the bun)
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RE:Silentaggression's Silent Transformation 3 years 6 months ago #33016

Cardio
55 mins elliptical on an empty stomach


Diet
Meal 1: 30g carbs, 45g protein, 3g fish oils
Meal 2: same as meal 1
Meal 3: 45g protein, 1.5 tablespoon all natural peanut butter
Meal 4: same as meal 3
Meal 5: 45g protein

My right pec pain seems to be a case of costochondritis. Have been taking some ibuprofen and today was much better but still decided to stay out of the gym...well almost. Hit the home gym and did 5 light sets of neck press and cls grip press since today was Push day.
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RE:Silentaggression's Silent Transformation 3 years 6 months ago #33061

Weight : 171.2 lbs

Cardio : 45 mins on elliptical

Training

Front Squats 135 x 5,5,5,5,5
Hack Squats 1 pl x 10, 1.5 pl x 10, 2 pl x 6,5,5
Might switch to barbell version, just didn't get a good groove on this m/c
Leg Curls 150 x 5,5,5,5,4
Calf Press 3pl x 2 x 10-10-10 (drop sets)

Diet
Meal 1: 30g carbs, 45g protein, 3g fish oils
Meal 2: same as meal 1
Meal 3: 45g protein, 1.5 tablespoon all natural peanut butter
Meal 4: same as meal 3
Meal 5: same as meal 3
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RE:Silentaggression's Silent Transformation 3 years 6 months ago #33089

Weight : 168 lbs

Cardio : 45 mins on elliptical

Training
Abs
Incline Crucnhes x 10
ss
Incline Leg Raises 5 full + 5 botton half + 5 top half + 5 full
ss
Frog Situps x 10

Incline Leg Raises x 10
ss
Incline Crunches 5 full + 5 botton half + 5 top half + 5 full
ss
Frog Situps x 10

Incline Leg Raises x 10
ss
v-ups 5 full + 5 botton half + 5 top half + 5 full
ss
Incline Crunches x 10


Diet
Meal 1: 30g carbs, 45g protein, 3g fish oils
Meal 2: same as meal 1
Meal 3: 45g protein, 1.5 tablespoon all natural peanut butter
Meal 4: same as meal 3
Meal 5: same as meal 3
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RE:Silentaggression's Silent Transformation 3 years 6 months ago #33101

Weight : 167 lbs

Cardio : 55 mins on elliptical

Training
Decline Bench Press 155 x 12, 12, 160 x 10 , 8 supersetted w/
Wide/Neutral Grip Pulldowns 100 x 12, 120 x 12, 140 x 10, 140 x 8
Incline D/b Press 40 x 3 x 10 supersetted w/
Cls Supinated Grip Pulldowns 85 x 3 x 10 ( 1 1/2 = 1 rep)
Neck Press 95 x 12, 105 x 2 x 12 supersetted w/
Medium Grip Seated Rows 100 x 3 x 10
Flat D/b Flyes 15 x 20, 15 x 20 supersetted w/
Barbell Pullovers 20 x 25, 30 x 20

Diet
Meal 1: 30g carbs, 45g protein, 3g fish oils
Meal 2: same as meal 1
Meal 3: 45g protein, 1.5 tablespoon all natural peanut butter
Meal 4: Cheat Meal!!
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RE:Silentaggression's Silent Transformation 3 years 6 months ago #33107

Weight : 167.4 lbs

Cardio : 55 mins on elliptical

Training

Leg Curls 110 x 12, 120 x 10 , 130 x 8 + drops on the last set
Smith SLDLs 185 x 15, 225 x 12
Leg Press 3 pl x 10, 3.5 x 2 x 10 (5 sec negatives)
Hack Squats 50 x 3 x 10 continuous motion w/ no locking and drop on the last set
Seated Calf Raises 25 x 12, 35 x 8, 35 x 5 supersetted w/
Calf squats 15, 12, 12

Comments : Weights were not impressive by any means and in the process of getting used working a muscle twice a week but it was an awesome workout!! . I am sure I saw stars midway through the workout :)

Diet
Meal 1: 30g carbs, 45g protein, 3g fish oils
Meal 2: same as meal 1
Meal 3: 45g protein, 1.5 tablespoon all natural peanut butter
Meal 4: same as meal 3
Meal 5: same as meal 3
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RE:Silentaggression's Silent Transformation 3 years 6 months ago #33149

Cardio
45 mins on elliptical

Training
Decline Bench Press 180 (+5) x 5,5,5,5,5
Barbell Row 160(+5) x 5,5,5,5,5
Military Press 120 (+5) x 5.4.4
Barbell Curl 100 (+5) x 5,5,5
Floor Press 135 x 5,5,5

Diet
Keeping it sensible but not measuring for next couple of days. Reason : My parents live outside of the US and we meet them once in 2-3 yrs and this time round they were here the week I started dieting to get into the shape I am right now. So I never got a chance to taste mom's good food for all these months. It was tough but I couldn't let up on my program. Now, given there are 3-4 days left before they head back I have decided to enjoy some home cooked food. Rest assured I will back on track next week.
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RE:Silentaggression's Silent Transformation 3 years 6 months ago #33164

Cardio : 45 mins on elliptical


Training

Leg Curls 150 x 5,5,5,5,5
Front Squats 137.5 (+2.5) x 5,5,5,5,5
Hack Squats 1.5 pl x 6, 2 pl x 3, 1.5 pl x 5
bombed on this one..no idea why
Calf Press 3pl x 2 x 10-10-10 (drop sets)
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RE:Silentaggression's Silent Transformation 3 years 6 months ago #33175

Cardio
55 mins on treadmill
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