ShapeFit.com

[swanso5]

ab-ripper-x????

[Patrick]

haha yeah ab ripper x is the p90 x thing that you have probably seen on tv i did the ab thing and i declare it absolutely usless... for 1 everything is 25 reps 1 set each 11 exercises and basically its jsut working on a few crunches and having your legs in the air stretching your abs out. believe me this workout will never get you abs i dout it has any positive impact on your training

[Patrick]

tuesday

meal 1
shredded wheat, low fat milk, apple
meal 2
almonds, water
meal 3
pasta with tomato basil sauce, chicken breast, water
meal 4
almonds, water yogurt
meal 5
chicken breast, broccoli, cauliflowers, green beans and carrots mixed into stir fry, water
train
squat
1x3 150, 1x3 180, 8x3 190
dips
4x6 bw+45 attached
db rows
4x6 65 lbs
skull crushers + close grip bench superset
4x6 70lbs
bb curls
3x6 60lbs, 1x6 50lbs
negatives
80lbs 2x6
hanging leg raises
4x6 bw

[Patrick]

forgot post workout
meal 6
1 bowl apple cinimon cheerio's, 1 scoop protein
meal 7
fruit cup and water b4 bed

[Patrick]

meal 1
shredded wheet, skim milk, fruit cup, 1/2 protein shake
meal 2 apple, water
meal 3 2 cups steemed veggies, 1 chiken burger jsut he meat
meal 4 yogurt, water, almonds
meal 5 pasta with meat sauce (had to have this parents are visiting and my aunt cooked)
train 30 min low intensity cardio no sprints today
meal 6bananna, oatmeal muffins and water

[swanso5]

i'll keep saying...

PROTEIN EVERY TIME YOU EAT

[Patrick]

Thursday
Meal 1
1 cup oatmeal, 1 bananna, 1/2 cup of protein, 1 L ice water
Meal 2
1/2 chicken sandwich on all grain bread, 500 ml water
Meal 3 Chicken garden salad, water
Meal 4
1/2 chicken sandwich
Meal 5
BBQ with family, 2 lean pork tenderloins, 2 bowls garden salad, 2 baked potatos, water
Train
bench press 180 1x3 175 1x2 170 4x3 165 4x3 (my bench wont move plateau maybe)
deads 160 1x6, 2x6 210 sumo style, 1x6 160 regular
military 80 4x6
calf raises 260 1x6, 280 1x6, 300 2x6
upright row 70 4x6 form straighter then first time
french press 70 1x6, 65 3x6
1 1/2 scoop protein, slice bread some poweraid
bed

[Patrick]

Friday
Meal 1
bananna, 1L water, 1 cup oatmeal
meal 2
1/2 chicken Sandwich, water, few veggies
meal 3
salmon, fries and water
meal 4
1/2 chicken sandwich, veggies
meal 5 chicken rice and veggie dish
5 spints and treadmill, 3 sprints on bike
meal 6 cheerios, milk, protein

[Patrick]

saterday
meal 1
bananna, oatmeal, water
meal 2
1/2 chicken sandwich, apple, water
train
front squats 4x6 120
reverse crunches 4x25
sholder press 4x6 140
1 arm db row 4x6 55
bulgarian split squat 4x6 each leg 100
1 leg dead 3x6 40
decline bench 4x6 160
external rotations 4x6 30
meal 3
protein, 1/2 chicken wandwich, water

[swanso5]

looking better

[Patrick]

meal 4
turkey, potato, dressing, peas, 1 cup brocolli, 1l water
meal 5
fresh veggies and 50g of turkey
meal 6 some veggies
meal 7 muscle milk b4 bed

[Patrick]

Sunday - offday

meal 1 bananna, bowl of cheerios
meal 2 1/2 chicken sandiwhc, water, apple
meal 3 1/2 chicken sandiwch, water
meal 4 brown rice, veggies
meal 5 got rdy for a bbq but it rained 1 chicken breast, 2 baked potatos and garden salad
meal 6 fresh veggies and 50 g turkey
meal 7 had some tortios and dip while watching the us open
bed

[Patrick]

Ok guys so im back not sure for how long but ill try and keep track i had to go home for a week for work and im from a small town no gym, and little equipment myself. Basically i ate craqppy and did alittle jogging nothing worth talking about ill keep track from here!

[Patrick]

Meal 1
Oatmeal, bananna, water
Meal 2
Chicken Breast, 2 slices whoel grain bread,
Meal 3
Chicken Breast, Veggies
Meal 4
water veggies, steak
train
Front squats 160 6X3
Decline Bench 140 6X3
Calf Raises 300 6x3
chins 6x3 +25 lbs 1x9 bw
side bends 80 6x3
Meal 5 apple cinnimon cheerios, protein
meal 6 veggies and some almonds