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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; Finished Dymatize Liquid Amp'd.... |
09-27-2006, 04:54 AM
| #61 |
| IMPC Contestant  Join Date: May 2005 Location: Edmonton, Alberta Canada
Posts: 2,289
Recipes: 0 Rep Power: 41   |  Finished Dymatize Liquid Amp'd.
__________________ 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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09-27-2006, 04:56 AM
| #62 |
| IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada
Posts: 2,289
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:Bodyfat 10.5% 136lbs 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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09-27-2006, 04:57 AM
| #63 |
| IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada
Posts: 2,289
Recipes: 0 Rep Power: 41 | Refeeds will now be done twice a week. On Monday and Thursday,
__________________ 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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09-27-2006, 04:57 AM
| #64 |
| IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada
Posts: 2,289
Recipes: 0 Rep Power: 41 | Diet (Monday 9/18/06) REFEED Meal 1(6:53) 30g Dymatize Elite Whey 54g Whole Wheat Bread 40g All-Bran Flakes 1 slice Fat Free Cheese 2 cups Coffee 1tsp Glutamine 1 caplet GNC Multivitamins/Minerals 1 tablet Quest Cal-Mag 500mg Vitamin C 400IU Vitamin E 200mcg NOW Chromium Picolinate Meal 2(9:41) 40g Dymatize Elite Whey Meal 3(12:13) 140g Chicken Breast 50g Whole Wheat Bread Meal 4(3:58) 200g Mixed Vegetables 162g Whole Wheat Bread 40g All-Bran Flakes 3 slices Fat Free Cheese 2 cups Green Tea 2 caplets Dymatize BCAA 2200 1 tablet Quest Cal-Mag 500mg Vitamin C During W/O(6:55) 46g Dymatize Elite Whey 76g Dextrose 2tsp Glutamine Meal 5(8:42) 252g Mixed Vegetables 58g Whole Wheat Bread 40g All-Bran Flakes 1 slice Fat Free Cheese 2 caplets Dymatize BCAA 2200 500mg Vitamin C 400IU Vitamin E Meal 6(10:30) 125g Cottage Cheese 1 Extra Large Egg Whole 31g Turkey Breast 1tsp Glutamine 1 caplet Multivitamins/Minerals 1 tablet Quest Cal-Mag 500mg Vitamin C 400IU Vitamin E Daily Total Calories - 2772 Protein - 274.7 Fat - 33 Carbohydrates - 353.7
__________________ 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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09-27-2006, 04:58 AM
| #65 |
| IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada
Posts: 2,289
Recipes: 0 Rep Power: 41 | 9/18/06 Monday - Chest and calves Chest Warm-Up Incline Bench Press Set 1 - 40 x 12 Set 2 - 40 x 12 Incline Bench Press Set 1 - 85 x 10 Set 2 - 85 x 10 Set 3 - 85 x 10 Flat Dumbbell Press Set 1 - 35 x 10 Set 2 - 35 x 10 Set 3 - 35 x 10 Incline Dumbbell Flyes Set 1 - 15 x 12 Set 2 - 15 x 12 Set 3 - 15 x 12 Decline Dumbbell Press Set 1 - 30 x 12 Set 2 - 30 x 12 Dumbbell Pullover Set 1 - 35 x 12 Set 2 - 35 x 12 Calves Warm-Up Standing Machine Calf Raises Set 1 - 52 x 15 Standing Machine Calf Raises Set 1 - 106 x 12 Set 2 - 106 x 12 Seated Calf Raises Set 1 - 50 x 15 Set 2 - 50 x 15 Set 3 - 50 x 15 Workout Length: 64 minutes Notes: Today's Chest and Calves workout was overall good. Some improvements are still needed on decreasing rest time.
__________________ 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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09-27-2006, 04:59 AM
| #66 |
| IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada
Posts: 2,289
Recipes: 0 Rep Power: 41 | Diet (Tuesday 9/19/06) Meal 1(7:04) 30g Dymatize Elite Whey 56g Whole Wheat Bread 1 slice Fat Free Cheese 2 cups Coffee 1tsp Glutamine 1 caplet GNC Multivitamins/Minerals 1 tablet Quest Cal-Mag 500mg Vitamin C 400IU Vitamin E 200mcg NOW Chromium Picolinate Meal 2(9:20) 40g Dymatize Elite Whey 1tbsp Udo's 3-6-9 Oil Meal 3(12:12) 140g Chicken Breast 1tbsp Udo's 3-6-9 Oil Meal 4(4:05) 106g Whole Wheat Bread 31g Turkey Breast 3 slices Fat Free Cheese 2 cups Coffee 2 caplets Dymatize BCAA 2200 1 tablet Quest Cal-Mag 500mg Vitamin C During W/O(6:56) 46g Dymatize Elite Whey 20g Dextrose 2tsp Glutamine Meal 5(8:06) 28g Allmax IsoKool 200g Mixed Vegetables 20g Whole Wheat Bread 1 slice Fat Free Cheese 2 caplets Dymatize BCAA 2200 500mg Vitamin C 400IU Vitamin E Meal 6(10:26) 125g Cottage Cheese 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 - 2011 Protein - 249.1 Fat - 52.5 Carbohydrates - 130.7
__________________ 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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09-27-2006, 04:59 AM
| #67 |
| IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada
Posts: 2,289
Recipes: 0 Rep Power: 41 | 9/19/06 Tuesday - Back Back Warm-Up Barbell Rows Set 1 - 45 x 12 Set 2 - 45 x 12 Barbell Rows Set 1 - 90 x 10 Set 2 - 90 x 10 Set 3 - 90 x 10 Lat Pull-downs Set 1 - 77 x 10 Set 2 - 77 x 10 Set 3 - 77 x 10 Seated Cable Rows Set 1 - 82 x 12 Set 2 - 82 x 12 Set 3 - 87 x 12 "V"-Bar Rows Set 1 - 65 x 8 Set 2 - 65 x 8 Set 3 - 65 x 8 Weighted Hyperextensions Set 1 - 5 x 15 Set 2 - 5 x 15 Set 3 - 5 x 15 Workout Length: 45 minutes Notes: Workout was good but I could have been more focused. Will go up on weight next workout.
__________________ 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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09-27-2006, 05:00 AM
| #68 |
| IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada
Posts: 2,289
Recipes: 0 Rep Power: 41 | Diet (Wednesday 9/20/06) Meal 1(7:56) 40g Dymatize Elite Whey 24g All-Bran Flakes 2 cups Coffee 1tsp Glutamine 1 caplet GNC Multivitamins/Minerals 1 tablet Quest Cal-Mag 500mg Vitamin C 400IU Vitamin E 200mcg NOW Chromium Picolinate Meal 2(9:40) 40g Dymatize Elite Whey 1tbsp Udo's 3-6-9 Oil Meal 3(12:12) 140g Chicken Breast 1tbsp Udo's 3-6-9 Oil Meal 4(3:08) 125g Turkey Breast 1 slice Fat Free Cheese 250g Mixed Vegetables 2 cups Coffee 2 caplets Dymatize BCAA 2200 1 tablet Quest Cal-Mag 500mg Vitamin C During W/O(6:36) 46g Dymatize Elite Whey 26g Dextrose 2tsp Glutamine Meal 5(7:49) 3 Power Muffins 8 Egg Whites 1 slice Fat Free Cheese 2 caplets Dymatize BCAA 2200 500mg Vitamin C 400IU Vitamin E Meal 6(10:18) 125g Cottage Cheese 1 Extra Large Egg Whole 1 slice Fat Free Cheese 1tsp Glutamine 1 caplet Multivitamins/Minerals 1 tablet Quest Cal-Mag 500mg Vitamin C 400IU Vitamin E Daily Total Calories - 1989 Protein - 251.1 Fat - 46.3 Carbohydrates - 136.8
__________________ 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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09-27-2006, 05:00 AM
| #69 |
| IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada
Posts: 2,289
Recipes: 0 Rep Power: 41 | 9/20/06 Wednesday - Waist and Cardio Waist Swiss Ball Crunches Set 1 - BW x 20 Set 2 - BW x 20 Set 3 - BW x 20 Weighted Incline Crunches Set 1 - 25 x 15 Set 2 - 25 x 15 Set 3 - 25 x 15 Vertical Knee Raises Set 1 - BW x 20 Set 2 - BW x 20 Lying Leg Raises Set 1 - BW x 20 Set 2 - BW x 20 Side Bends Set 1 - BW x 30 seconds Set 2 - BW x 30 seconds Workout Length: 33 minutes Cardio HIIT 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 Cardio Length: 5 minutes Notes: Today's Waist and Cardio sessions were well done. I made some improvement on cutting down rest times, but more improvement is needed.
__________________ 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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09-27-2006, 05:01 AM
| #70 |
| IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada
Posts: 2,289
Recipes: 0 Rep Power: 41 | Diet (Thursday 9/21/06) REFEED Meal 1(6:59) 29.4g Dymatize Elite Whey 4 Power Muffins 1tsp Glutamine 2 cups Coffee 1 caplet GNC Multivitamins/Minerals 1 tablet Quest Cal-Mag 500mg Vitamin C 400IU Vitamin E 200mcg NOW Chromium Picolinate Meal 2(9:20) 40g Dymatize Elite Whey Meal 3(12:12) 140g Chicken Breast 1 Power Muffin Meal 4(2:51) 6 Power Muffins Meal 5(4:20) 125g Turkey Breast 4 Power Muffins 2 cups Coffee 2 caplets Dymatize BCAA 2200 1 tablet Quest Cal-Mag 500mg Vitamin C During W/O(7:56) 46g Dymatize Elite Whey 76g Dextrose 2tsp Glutamine Meal 6(9:52) 8 Egg Whites 400g Mixed Vegetables 108g Tomato 1 slice Fat Free Cheese 40g All-Bran Flakes 2 caplets Dymatize BCAA 2200 500mg Vitamin C 400IU Vitamin E Meal 7(11:43) 1 Extra Large Egg Whole 1 slice Fat Free Cheese 62.5g Turkey Breast 1tsp Glutamine 1 caplet Multivitamins/Minerals 1 tablet Quest Cal-Mag 500mg Vitamin C 400IU Vitamin E Daily Total Calories - 2696 Protein - 272.9 Fat - 24.8 Carbohydrates - 357.3
__________________ 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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09-27-2006, 05:02 AM
| #71 |
| IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada
Posts: 2,289
Recipes: 0 Rep Power: 41 | 9/21/06 Thursday - Quadriceps and Hamstrings Quadriceps Warm-Up Squats Set 1 - 70 x 12 Set 2 - 70 x 12 Squats Set 1 - 135 x 12 Set 2 - 135 x 12 Set 3 - 135 x 12 Front Squats Set 1 - 90 x 10 Set 2 - 90 x 10 Leg Extensions Set 1 - 75 x 15 Set 2 - 75 x 15 Set 3 - 75 x 15 Dumbbell walking Lunges Set 1 - 10 x 16 Set 1 - 10 x 19 Hamstrings Warm-Up Stiff Leg Deadlifts Set 1 - 55 x 12 Stiff Leg Deadlifts Set 1 - 100 x 12 Set 2 - 100 x 12 Set 3 - 100 x 12 Lying Leg Curls Set 1 - 40 x 12 Set 2 - 40 x 12 Standing Leg Curls Set 1 - 20 x 12 Set 2 - 33 x 12 Workout Length: 59 minutes Notes: Today's Quadriceps and Hamstrings workout took too long. It was still alright though. The walking lunges gave my quads a tremendous pump. I had terrible form on standing leg curls and will drop the exercise next workout.
__________________ 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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09-27-2006, 05:02 AM
| #72 |
| IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada
Posts: 2,289
Recipes: 0 Rep Power: 41 | Diet (Friday 9/22/06) Meal 1(7:03) 40g Dymatize Elite Whey 100g Mixed Vegetables 1tsp Glutamine 2 cups Coffee 1 caplet GNC Multivitamins/Minerals 1 tablet Quest Cal-Mag 500mg Vitamin C 400IU Vitamin E 200mcg NOW Chromium Picolinate Meal 2(9:40) 40g Dymatize Elite Whey 1tbsp Udo's 3-6-9 Oil Meal 3(12:13) 40g Dymatize Elite Whey 1tbsp Udo's 3-6-9 Oil Meal 4(2:51) 134g Apple 62.5g Turkey Breast 2 slices Fat Free Cheese 2 caplets Dymatize BCAA 2200 During W/O(3:24) 46g Dymatize Elite Whey 20g Dextrose 2tsp Glutamine Meal 5(4:07) 1 can Chunk Light Tuna 34g All-Bran Flakes 1 cup Coffee 2 caplets Dymatize BCAA 2200 1 tablet Quest Cal-Mag 500mg Vitamin C 400IU Vitamin E Meal 6(7:30) 1 can Chunk Light Tuna 500mg Vitamin C Meal 7(12:04) 2 Extra Large Egg Wholes 1 slice Fat Free Cheese 28g Allmax IsoKool 1tsp Glutamine 1 caplet Multivitamins/Minerals 1 tablet Quest Cal-Mag 500mg Vitamin C 400IU Vitamin E Daily Total Calories - 1941 Protein - 233.8 Fat - 53.1 Carbohydrates - 103.3
__________________ 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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09-27-2006, 05:03 AM
| #73 |
| IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada
Posts: 2,289
Recipes: 0 Rep Power: 41 | 9/22/06 Friday - Shoulders and Traps Shoulders Warm-Up Standing Military Press Set 1 - 35 x 12 Set 2 - 35 x 12 Standing Military Press Set 1 - 65 x 10 Set 2 - 65 x 8 Set 3 - 65 x 8 Dumbbell Lateral Raise Set 1 - 10 x 10 Set 2 - 10 x 10 Curl Bar Front Raise Set 1 - 30 x 12 Set 2 - 30 x 10 Dumbbell Rear Lateral Raise Set 1 - 10 x 12 Set 2 - 10 x 12 Set 3 - 10 x 12 Traps Warm-Up Barbell Shrugs Set 1 - 60 x 12 Barbell Shrugs Set 1 - 115 x 12 Set 2 - 115 x 12 Set 3 - 115 x 12 Machine Shrugs Set 1 - 114 x 12 Set 2 - 114 x 12 Workout Length: 32 minutes Notes: Today's Shoulder's and Traps workout was one again rushed. My pre workout meal was very rushed so I did not allow my body to digest the food for energy. This was very negative toward my workout. I will need to fix this problem 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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09-27-2006, 05:04 AM
| #74 |
| IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada
Posts: 2,289
Recipes: 0 Rep Power: 41 | Diet (Saturday 9/23/06) Meal 1(9:23) 8 Egg Whites 100g Mixed Vegetables 1tsp Glutamine 2 cups Coffee 1 caplet GNC Multivitamins/Minerals 1 tablet Quest Cal-Mag 500mg Vitamin C 400IU Vitamin E 200mcg NOW Chromium Picolinate Meal 2(12:07) 1 can Chunk Light Tuna 1tbsp Udo's 3-6-9 Oil Meal 3(5:59) 4 Power Muffins 8 Egg Whites 1 cup Coffee 2 caplets Dymatize BCAA 2200 1 tablet Quest Cal-Mag 500mg Vitamin C During W/O(9:09) 46g Dymatize Elite Whey 26g Dextrose 2tsp Glutamine Meal 4(10:33) 2 Power Muffins 8 Egg Whites 16g All-Bran Flakes 2 caplets Dymatize BCAA 2200 500mg Vitamin C 400IU Vitamin E Meal 5(12:47) 8 Egg Whites 2 Extra Large Egg Wholes 1tsp Glutamine 1 caplet Multivitamins/Minerals 1 tablet Quest Cal-Mag 500mg Vitamin C 400IU Vitamin E Daily Total Calories - 1749 Protein - 207.3 Fat - 34.5 Carbohydrates - 123
__________________ 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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09-27-2006, 05:04 AM
| #75 |
| IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada
Posts: 2,289
Recipes: 0 Rep Power: 41 | 9/23/06 Saturday - Biceps, Triceps and Forearms Biceps Warm-Up Curl Bar Curls Set 1 - 20 x 12 Set 2 - 20 x 12 Curl Bar Curls Set 1 - 45 x 12 Set 2 - 45 x 12 Set 3 - 45 x 12 Alternating Dumbbell Curls< |
