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| IronMass Forums AYung - Contest Prep for the IMPC 2006 Workout Logs Discuss AYung - Contest Prep for the IMPC 2006 in the Bodybuilding Science forums; 9/3/06 Sunday - Waist Waist Swiss Ball Crunches Set 1 - BW x 20 Set 2 - BW x 20 Hanging Reverse Crunches Set 1 - BW x 10 Set 2 - BW ... |
09-12-2006, 01:46 AM
| #31 |
| IMPC Contestant  Join Date: May 2005 Location: Edmonton, Alberta Canada
Posts: 2,293
Recipes: 0 Rep Power: 41   |  9/3/06 Sunday - Waist Waist Swiss Ball Crunches Set 1 - BW x 20 Set 2 - BW x 20 Hanging Reverse Crunches Set 1 - BW x 10 Set 2 - BW x 10 Weighted Incline Crunches Set 1 - 25 x 15 Set 2 - 25 x 15 Cable Rope Crunches Set 1 - 72 x 12 Set 2 - 72 x 12 Lying Leg Raises Set 1 - BW x 20 Set 2 - BW x 20 Twisting Crunches Set 1 - BW x 20 Set 2 - BW x 20 Side Bends Set 1 - BW x 10 seconds Set 2 - BW x 15 seconds Workout Length: 41 minutes Notes: I took too much rest. I wil change around some exercises next week.
__________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered. |
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09-12-2006, 01:47 AM
| #32 |
| IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada
Posts: 2,293
Recipes: 0 Rep Power: 41 | Diet (Sunday 9/3/06) Meal 1(8:15) 38g Syntrax Matrix 5.0 100g Mixed Vegetables 1tsp Glutamine 2.5mL Dymatize Liquid Amp'd 1 caplet GNC Multivitamins/Minerals 200mcg NOW Chromium Picolinate 1 tablet Quest Cal-Mag 500mg Vitamin C 400IU Vitamin E Meal 2(11:54) 42g syntrax Matrix 5.0 1tbsp Udo's 3-6-9 Oil Meal 3(4:25) 8 Egg Whites 1 Extra Large Egg Whole 1/2tbsp Udo's 3-6-9 Oil Meal 4(6:51) 1 can Chunk Light Tuna 164g Banana 2.5mL Dymatize Liquid Amp'd 2 caplets Dymatize BCAA 2200 1 tablet Quest Cal-Mag 500mg Vitamin C During W/O(8:40) 44g ON's Classic Whey 18g Dextrose 2tsp Glutamine Meal 5(9:51) 1 can Chunk Light Tuna 118g Banana 2 caplets Dymatize BCAA 2200 500mg Vitamin C 400IU Vitamin E Meal 6(12:22) 8 Egg Whites 1 Extra Large Egg Whole 1/2tbsp Udo's 3-6-9 Oil 1 caplet Multivitamins/Minerals 1 tablet Quest Cal-Mag 500mg Vitamin C 400IU Vitamin E Daily Total Calories - 1810 Protein - 221.8 Fat - 49.6 Carbohydrates - 107.7
__________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered. |
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09-12-2006, 01:47 AM
| #33 |
| IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada
Posts: 2,293
Recipes: 0 Rep Power: 41 | Week 1:Bodyfat 18.9% 165lbs Week 2:Bodyfat 17.5% 163lbs Week 3:Bodyfat 16.0% 155lbs Week 4:Bodyfat 17.5% 151lbs Week 5:Bodyfat 16.0% 147lbs Week 6:Bodyfat 16.0% 146lbs Week 7:Bodyfat 14.0% 143lbs Week 8:Bodyfat 12.5% 141lbs Week 9: Week 10: Week 11: Week 12: Week 13: Week 14: Week 15: Week 16: Week 17: Contest Day 11/11/06:
__________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered. |
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09-12-2006, 01:48 AM
| #34 |
| IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada
Posts: 2,293
Recipes: 0 Rep Power: 41 | Diet (Monday 9/4/06) Meal 1(8:16) 38g Syntrax Matrix 5.0 100g Mixed Vegetables 1tsp Glutamine 2.5mL Dymatize Liquid Amp'd 1 caplet GNC Multivitamins/Minerals 200mcg NOW Chromium Picolinate 1 tablet Quest Cal-Mag 500mg Vitamin C 400IU Vitamin E Meal 2(12:50) 1 can Chunk Light Tuna 1tbsp Udo's 3-6-9 Oil Meal 3(4:25) 44g ON's Classic Whey 146g Banana 2.5mL Dymatize Liquid Amp'd 2 caplets Dymatize BCAA 2200 Meal 4(6:02) 44g ON's Classic Whey 1tbsp Udo's 3-6-9 Oil 1 tablet Quest Cal-Mag 500mg Vitamin C 400IU Vitamin E Meal 5(7:35) 6 slices Turkey Breast 1 Whole Wheat Tortilla 2 caplets Dymatize BCAA 2200 500mg Vitamin C Meal 6(10:20) 1 can Chunk Light Tuna 1tbsp Udo's 3-6-9 Oil 1tsp Glutamine 1 caplet Multivitamins/Minerals 1 tablet Quest Cal-Mag 500mg Vitamin C 400IU Vitamin E Daily Total Calories - 1672 Protein - 190.5 Fat - 58.1 Carbohydrates - 94.7
__________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered. |
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09-12-2006, 01:49 AM
| #35 |
| IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada
Posts: 2,293
Recipes: 0 Rep Power: 41 | Diet (Tuesday 9/5/06) Meal 1(7:18) 44g ON's Classic Whey 95g Mixed Vegetables 1tsp Glutamine 2.5mL Dymatize Liquid Amp'd 1 caplet GNC Multivitamins/Minerals 200mcg NOW Chromium Picolinate 1 tablet Quest Cal-Mag 500mg Vitamin C 400IU Vitamin E Meal 2(10:45) 44g ON's Classic Whey 1tbsp Udo's 3-6-9 Oil Meal 3(2:28) 44g ON's Classic Whey 1tbsp Udo's 3-6-9 Oil Meal 4(4:10) 6 slices Turkey Breast 1 Whole Wheat Tortilla 2.5mL Dymatize Liquid Amp'd 2 caplets Dymatize BCAA 2200 1 tablet Quest Cal-Mag 500mg Vitamin C Meal 5(7:25) 1 can Chunk Light Tuna 30g Light Marble Cheese 1 Whole Wheat Tortilla Meal 6(9:30) 8 Egg Whites 33g Whole Wheat Bread 500mg Vitamin C 400IU Vitamin E Meal 7(10:55) 8 Egg Whites 2 caplets Dymatize BCAA 2200 1 caplet Multivitamins/Minerals 1 tablet Quest Cal-Mag 500mg Vitamin C 400IU Vitamin E Daily Total Calories - 1935 Protein - 228.8 Fat - 55 Carbohydrates - 110.1
__________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered. |
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09-12-2006, 01:49 AM
| #36 |
| IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada
Posts: 2,293
Recipes: 0 Rep Power: 41 | Diet (Wednesday 9/6/06) Meal 1(7:24) 38g ON's Classic Whey 95g Mixed Vegetables 1tsp Glutamine 2.5mL Dymatize Liquid Amp'd 1 caplet GNC Multivitamins/Minerals 200mcg NOW Chromium Picolinate 1 tablet Quest Cal-Mag 500mg Vitamin C 400IU Vitamin E Meal 2(10:55) 44g ON's Classic Whey 1tbsp Udo's 3-6-9 Oil Meal 3(2:08) 44g ON's Classic Whey 1tbsp Udo's 3-6-9 Oil Meal 4(4:20) 8 Egg Whites 60g Whole Wheat Bread 2.5mL Dymatize Liquid Amp'd 2 caplets Dymatize BCAA 2200 1 tablet Quest Cal-Mag 500mg Vitamin C Meal 5(7:26) 226g Fat Free Yogourt 28g Whole Wheat Bread 78g Egg White 30g Light Marble Cheese 500mg Vitamin C 400IU Vitamin E Meal 6(9:48) 29.4g ON's Classic Whey 30g Light Marble Cheese 1tsp Glutamine Meal 7(11:09) 135g Chicken Breast 2 caplets Dymatize BCAA 2200 1 caplet Multivitamins/Minerals 1 tablet Quest Cal-Mag 500mg Vitamin C 400IU Vitamin E Daily Total Calories - 1764 Protein - 213.3 Fat - 51.7 Carbohydrates - 92.9
__________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered. |
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09-12-2006, 01:50 AM
| #37 |
| IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada
Posts: 2,293
Recipes: 0 Rep Power: 41 | 9/7/06 Thursday - Cardio HIIT Cardio Jog - 45 seconds Sprint - 15 seconds Jog - 45 seconds Sprint - 15 seconds Jog - 45 seconds Sprint - 15 seconds Jog - 45 seconds Sprint - 15 seconds Jog - 45 seconds Sprint - 15 seconds Workout Length: 5 minutes Notes: Cardio was done on an open field which made it harder. Next time I will stick to the road.
__________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered. |
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09-12-2006, 01:51 AM
| #38 |
| IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada
Posts: 2,293
Recipes: 0 Rep Power: 41 | Diet (Thursday 9/7/06) REFEED Meal 1(7:02) 15g ON's Classic Whey 100g Banana 58g Whole Wheat Bread 1tsp Glutamine 2.5mL Dymatize Liquid Amp'd 1 caplet GNC Multivitamins/Minerals 200mcg NOW Chromium Picolinate 1 tablet Quest Cal-Mag 500mg Vitamin C 400IU Vitamin E Meal 2(11:02) 28g ON's Classic Whey 1/2tbsp Udo's 3-6-9 Oil Meal 3(1:32) 24g ON's Classic Whey 28g Whole Wheat Bread Meal 4(4:00) 2 slices Turkey Breast 113g Fat Free Yogourt 52g Whole Wheat Bread 170g Potato 2.5mL Dymatize Liquid Amp'd 2 caplets Dymatize BCAA 2200 1 tablet Quest Cal-Mag 500mg Vitamin C Post W/O(6:24) 29.4g ON's Classic Whey 76g Dextrose 2tsp Glutamine 2 caplets Dymatize BCAA 2200 Meal 5(6:44) 226g Fat Free Yogourt 76g Whole Wheat Bread 36g All-Bran 500mg Vitamin C 400IU Vitamin E Meal 6(10:08) 30g Cottage Cheese 70g Egg White 1 Extra Large Egg Whole 1tsp Glutamine 1 caplet Multivitamins/Minerals 1 tablet Quest Cal-Mag 500mg Vitamin C 400IU Vitamin E Daily Total Calories - 2132 Protein - 139.6 Fat - 26.8 Carbohydrates - 226
__________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered. |
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09-12-2006, 01:51 AM
| #39 |
| IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada
Posts: 2,293
Recipes: 0 Rep Power: 41 | Diet (Friday 9/8/06) Meal 1(7:17) 38g ON's Classic Whey 30g Whole Wheat Bread 1tsp Glutamine 2.5mL Dymatize Liquid Amp'd 1 caplet GNC Multivitamins/Minerals 200mcg NOW Chromium Picolinate 1 tablet Quest Cal-Mag 500mg Vitamin C 400IU Vitamin E Meal 2(11:05) 38g ON's Classic Whey 1tbsp Udo's 3-6-9 Oil Meal 3(12:05) 135g Chicken Breast 1tbsp Udo's 3-6-9 Oil Meal 4(4:11) 135g Chicken Breast 50g Whole Wheat Bread 2.5mL Dymatize Liquid Amp'd 2 caplets Dymatize BCAA 2200 1 tablet Quest Cal-Mag 500mg Vitamin C Meal 5(7:15) 38g ON's Classic Whey 120g Grapes Meal 6(9:44) 113g Fat Free Yogourt 8 Egg Whites 2 caplets Dymatize BCAA 2200 500mg Vitamin C 400IU Vitamin E Meal 7(11:49) 8 Egg Whites 1 Extra Large Egg Whole 1tsp Glutamine 1 caplet Multivitamins/Minerals 1 tablet Quest Cal-Mag 500mg Vitamin C 400IU Vitamin E Daily Total Calories - 1683 Protein - 213.2 Fat - 45.3 Carbohydrates - 82.1
__________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered. |
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09-12-2006, 01:52 AM
| #40 |
| IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada
Posts: 2,293
Recipes: 0 Rep Power: 41 | Diet (Saturday 9/9/06) Meal 1(11:25) 38g ON's Classic Whey 18g All-Bran 1tsp Glutamine 2.5mL Dymatize Liquid Amp'd 1 caplet GNC Multivitamins/Minerals 200mcg NOW Chromium Picolinate 1 tablet Quest Cal-Mag 500mg Vitamin C 400IU Vitamin E Meal 2(1:46) 8 Egg Whites 1 Extra Large Egg Whole 1/2tbsp Udo's 3-6-9 Oil Meal 3(3:06) 110g Chicken Breast 113g Fat Free Yogourt 96g Grapes 2.5mL Dymatize Liquid Amp'd 2 caplets Dymatize BCAA 2200 500mg Vitamin C Meal 4(6:32) 1 can Chunk Light Tuna 28g All-Bran 1 tablet Quest Cal-Mag 500mg Vitamin C 400IU Vitamin E Meal 5(11:17) 8 Egg Whites 1 Extra Large Egg Whole 1/2tbsp Udo's 3-6-9 Oil Meal 6(12:42) 188g Cottage Cheese 1tbsp Udo's 3-6-9 Oil 1tsp Glutamine 1 caplet Multivitamins/Minerals 1 tablet Quest Cal-Mag 500mg Vitamin C 400IU Vitamin E Daily Total Calories - 1475 Protein - 189.6 Fat - 45.3 Carbohydrates - 72.4
__________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered. |
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09-12-2006, 02:00 AM
| #41 |
| IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada
Posts: 2,293
Recipes: 0 Rep Power: 41 | Diet (Sunday 9/10/06) Meal 1(12:20) 38g ON's Classic Whey 18g All-Bran 1tsp Glutamine 2.5mL Dymatize Liquid Amp'd 1 caplet GNC Multivitamins/Minerals 200mcg NOW Chromium Picolinate 1 tablet Quest Cal-Mag 500mg Vitamin C 400IU Vitamin E Meal 2(2:50) 135g Chicken Breast 1tbsp Udo's 3-6-9 Oil Meal 3(5:21) 8 Egg Whites 113g Fat Free Yogourt 150g Mixed Vegetables 2.5mL Dymatize Liquid Amp'd 1 tablet Quest Cal-Mag 500mg Vitamin C 400IU Vitamin E Meal 4(7:39) 38g ON's Classic Whey 132g Apple 114g Romaine Lettuce 2tbsp Light Caesar Dressing Meal 5(9:51) 20g ON's Classic Whey 2 Extra Large Egg Wholes 500mg Vitamin C Meal 6(11:50) 1 can Chunk Light Tuna 1tbsp Udo's 3-6-9 Oil 1tsp Glutamine 1 caplet Multivitamins/Minerals 1 tablet Quest Cal-Mag 500mg Vitamin C 400IU Vitamin E Daily Total Calories - 1568 Protein - 182.4 Fat - 51.4 Carbohydrates - 84.2
__________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered. |
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09-12-2006, 02:03 AM
| #42 |
| IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada
Posts: 2,293
Recipes: 0 Rep Power: 41 | Measurements - Week 1(July 17, 2006) Arms: Right - 13.5", Left - 13.5" Forearms: Right - 11.625", Left - 11.625" Chest: 40.5" Waist: 33.25" Thighs: Right - 23", Left - 23" Calves: Right - 14.375", Left 14.375" Weight: 165lbs Measurements - Week 5(August 14, 2006) Arms: Right - 12.875", Left - 12.875" Forearms: Right - 11.125", Left - 11.125" Chest: 38.875" Waist: 30.5" Thighs: Right - 21.625", Left - 21.625" Calves: Right - 13.625", Left 13.625" Weight: 147lbs Measurements - Week 9(September 10, 2006) Arms: Right - 12.5", Left - 12.5" Forearms: Right - 11.125", Left - 11.125" Chest: 39" Waist: 29.75" Thighs: Right - 21", Left - 21" Calves: Right - 13.5", Left 13.5" Weight: 137lbs
__________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered. |
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09-12-2006, 02:04 AM
| #43 |
| IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada
Posts: 2,293
Recipes: 0 Rep Power: 41 | Week 1:Bodyfat 18.9% 165lbs Week 2:Bodyfat 17.5% 163lbs Week 3:Bodyfat 16.0% 155lbs Week 4:Bodyfat 17.5% 151lbs Week 5:Bodyfat 16.0% 147lbs Week 6:Bodyfat 16.0% 146lbs Week 7:Bodyfat 14.0% 143lbs Week 8:Bodyfat 12.5% 141lbs Week 9:Bodyfat 11.5% 137lbs Week 10: Week 11: Week 12: Week 13: Week 14: Week 15: Week 16: Week 17: Contest Day 11/11/06:
__________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered. |
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09-25-2006, 02:08 AM
| #44 |
| IMPC Contestant  Join Date: Mar 2006 Location: In the gym
Posts: 1,726
Recipes: 0 Rep Power: 39 | where you at man? gotta keep an eye on my competitors 
__________________  Spaceclown |
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09-25-2006, 03:28 AM
| #45 |
| IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada
Posts: 2,293
Recipes: 0 Rep Power: 41 | Sorry bro, every day I am thinking about posting the updates, but I can't find time. Don't worry though, all my diet and workout logs are still in my notebooks, I just have to find time to post them up. MAYBE later on tonight...
__________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered. |
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