AYung - Contest Prep for the IMPC 2006 - Page 4

AYung · 10-01-2006, 11:58 PM

Finished Quest Cal-Mag, starting Exact Cal-Mag.

It's pretty much a no name brand.

1 tablet in Meal 1 and 1 tablet in last meal.

AYung · 10-01-2006, 11:58 PM

Diet
(Saturday 9/30/06)

Meal 1(12:07)
150g Chicken Breast
52g Whole Wheat Bread
1tsp Glutamine
2 cups Green Tea
1 capsule CLA-80
2 softgels NOW Omega-3
1 caplet GNC Multivitamins/Minerals
1 tablet Cal-Mag
500mg Vitamin C
400IU Vitamin E
200mcg NOW Chromium Picolinate

Meal 2(2:02)
1 can Chunk Light Tuna
1.5tbsp Natural Peanut Butter

Meal 3(4:32)
28g Allmax IsoKool
1.5tbsp Natural Peanut Butter

Meal 4(5:46)
1 can Chunk Light Tuna
45g Oats
2 cups Green Tea
2 caplets Dymatize BCAA 2200
1 capsule CLA-80
2 softgels NOW Omega-3
500mg Vitamin C

During W/O(8:07)
46g Dymatize Elite Whey
26g Dextrose
2tsp Glutamine

Meal 5(9:50)
84g Chicken Breast
45g Oats
28g Allmax IsoKool
2 caplets Dymatize BCAA 2200
500mg Vitamin C
400IU Vitamin E

Meal 6(12:33)
150g Cottage Cheese
1.5tbsp Natural Peanut Butter
1tsp Glutamine
1 capsule CLA-80
2 softgels NOW Omega-3
1 caplet Multivitamins/Minerals
1 tablet Cal-Mag
500mg Vitamin C
400IU Vitamin E

Daily Total
Calories - 2059
Protein - 242.7
Fat - 60.7
Carbohydrates - 116.8

AYung · 10-01-2006, 11:59 PM

9/30/06

Saturday - Biceps, Triceps and Forearms

Biceps
Warm-Up
Curl Bar Curls
Set 1 - 25 x 12
Set 2 - 25 x 12

Curl Bar Curls
Set 1 - 50 x 12
Set 2 - 50 x 12
Set 3 - 50 x 12
Alternating Dumbbell Curls
Set 1 - 30 x 10
Set 2 - 30 x 10
One-Arm Dumbbell Preacher Curl
Set 1 - 20 x 12
Set 2 - 20 x 12

Triceps
Warm-Up
Close Grip Bench Press
Set 1 - 45 x 12
Set 2 - 45 x 12

Close Grip Bench Press
Set 1 - 90 x 10
Set 2 - 90 x 10
Set 3 - 90 x 10
Lying Triceps Extensions
Set 1 - 50 x 12
Set 2 - 50 x 12
Standing Dumbbell Triceps Extensions
Set 1 - 35 x 12
Set 2 - 35 x 12

Forearms
Dumbbell Wrist Curls
Set 1 - 25 x 12
Set 2 - 25 x 12
Curl Bar Reverse Wrist Curls
Set 1 - 15 x 15
Set 2 - 15 x 15

Workout Length: 60 minutes

Notes: Todays Biceps, Triceps and Forearms workout was awesome. Each muscle was pumped almost to the max. I look forward to increasing the weight next workout.

AYung · 10-02-2006, 05:10 AM

Diet
(Sunday 10/1/06)

Meal 1(10:21)
28g Allmax IsoKool
46g Whole Wheat Bread
2 slices Fat Free Cheese
1tsp Glutamine
2 cups Green Tea
1 capsule CLA-80
2 softgels NOW Omega-3
1 caplet GNC Multivitamins/Minerals
1 tablet Cal-Mag
500mg Vitamin C
400IU Vitamin E
200mcg NOW Chromium Picolinate

Meal 2(12:07)
1 can Chunk Light Tuna
1.5tbsp Natural Peanut Butter

Meal 3(3:00)
8 Egg Whites
1.5tbsp Natural Peanut Butter

Meal 4(4:40)
150g Chicken Breast
122g Yams
2 cups Green Tea
2 caplets Dymatize BCAA 2200
1 capsule CLA-80
2 softgels NOW Omega-3
500mg Vitamin C

During W/O(6:45)
46g Dymatize Elite Whey
20g Dextrose
2tsp Glutamine

Meal 5(8:34)
8 Egg Whites
1 slice Fat Free Cheese
45g Oats
2 caplets Dymatize BCAA 2200
500mg Vitamin C
400IU Vitamin E

Meal 6(10:28)
70g Cottage Cheese
115g Salmon Fillet
1/2tbsp Udo's 3-6-9 Oil
1tsp Glutamine
1 capsule CLA-80
2 softgels NOW Omega-3
1 caplet Multivitamins/Minerals
1 tablet Cal-Mag
500mg Vitamin C
400IU Vitamin E

Daily Total
Calories - 2044
Protein - 241.8
Fat - 55.9
Carbohydrates - 120.6

AYung · 10-02-2006, 05:11 AM

10/1/06

Sunday - Waist and Cardio

Waist
Vertical Knee Raise
Set 1 - BW x 20
Set 2 - BW x 20
Set 3 - BW x 20
Bicycle Maneuver
Set 1 - BW x 20
Set 2 - BW x 20
Weighted Incline Crunches
Set 1 - 25 x 15
Set 2 - 25 x 15
Reverse Crunches
Set 1 - BW x 10
Set 2 - BW x 10
Cable Rope Crunches
Set 1 - 72 x 10
Set 2 - 72 x 10
Swiss Ball Crunches
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: 37 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
Jog - 45 seconds
Sprint - 15 seconds
Jog - 45 seconds
Sprint - 15 seconds
Jog - 45 seconds
Sprint - 15 seconds

Cardio Length: 8 minutes

Notes: Today's Waist and Cardio workout was good. I need to switch some exercises for waist next time. The cardio was intense. I pushed another minute outta me and am glad that I did!

AYung · 10-03-2006, 04:48 AM

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:Bodyfat 10.5% 136lbs
Week 12:Bodyfat 9.7% 134.5lbs
Week 13:
Week 14:
Week 15:
Week 16:
Week 17:
Contest Day 11/11/06:

AYung · 10-03-2006, 11:29 PM

Diet
(Monday 10/2/06)
REFEED

Meal 1(6:51)
28g Allmax IsoKool
85 Yams
46g Whole Wheat Bread
15g Fibre 1
1tsp Glutamine
2 cups Green Tea
1 caplet GNC Multivitamins/Minerals
1 tablet Cal-Mag
500mg Vitamin C
400IU Vitamin E
200mcg NOW Chromium Picolinate
1 capsule CLA-80
2 softgels NOW Omega-3

Meal 2(9:47)
150g Chicken Breast

Meal 3(12:52)
75g Chicken Breast
50g Whole Wheat Bread
1 slice Fat Free Cheese

Meal 4(4:01)
222g Yams
46g Whole Wheat Bread
2 slices Fat Free Cheese
45g Oats
2 cups Green Tea
1 caplet Dymatize BCAA 2200
500mg Vitamin C
1 capsule CLA-80
2 softgels NOW Omega-3

During W/O(6:52)
46g Dymatize Elite Whey
76g Dextrose
2tsp Glutamine

Meal 5(8:24)
8 Egg Whites
1 slice Fat Free Cheese
254g Yams
20g Fibre 1
1 caplet Dymatize BCAA 2200
500mg Vitamin C
400IU Vitamin E

Meal 6(11:06)
150g Cottage Cheese
1tsp Glutamine
1 caplet Multivitamins/Minerals
1 tablet Cal-Mag
500mg Vitamin C
400IU Vitamin E
1 capsule CLA-80
2 softgels NOW Omega-3

Daily Total
Calories - 2537
Protein - 217.7
Fat - 25.8
Carbohydrates - 350.9

AYung · 10-03-2006, 11:29 PM

10/2/06

Monday - Chest and Calves

Chest
Warm-Up
Incline Bench Press
Set 1 - 50 x 12
Set 2 - 50 x 12

Incline Barbell Press
Set 1 - 95 x 10
Set 2 - 95 x 10
Set 3 - 95 x 10
Flat Dumbbell Press
Set 1 - 35 x 10
Set 2 - 35 x 10
Set 3 - 35 x 10
Flat Dumbbell Flyes
Set 1 - 15 x 12
Set 2 - 15 x 12
Set 3 - 15 x 12
Decline Dumbbell Press
Set 1 - 35 x 12
Set 2 - 35 x 12
Dumbbell Pullover
Set 1 - 40 x 10
Set 2 - 40 x 10

Calves
Warm-Up
Standing Machine Calf Raises
Set 1 - 52 x 12

Standing Machine Calf Raises
Set 1 - 114 x 12
Set 2 - 114 x 12
Seated Calf Raises
Set 1 - 57.5 x 15
Set 2 - 57.5 x 15
Set 3 - 60 x 15
Dumbbell Reverse Calf Raises
Set 1 - 15 x 20
Set 2 - 15 x 20

Workout Length: 65 minutes

Notes: Today's Chest and Calves workout was very well done. I used a rotating palm verion for flat dumbbell presses this time. I went up in weight on incline presses aswell. Calves were pushed harder than ever. After adding an exercise, I still managed to cut enough rest times to finish sooner than last weeks workout.

AYung · 10-03-2006, 11:30 PM

Finished Dymatize BCAA 2200. Look forward to getting more when I start bulking.

AYung · 10-03-2006, 11:31 PM

I'm going to change my refeed's a bit. I need to lower protein intake to 1g/lb when refeeding and add more carbs in.

AYung · 10-04-2006, 02:40 AM

A minor change in my routine, doing traps and tuesday now and training calves twice a week now.

Current Routine:
Monday - Chest and Calves
Tuesday - Back and Traps
Wednesday - Waist and Cardio
Thursday - Quadriceps and Hamstrings
Friday - Shoulders and Calves
Saturday - Biceps, Triceps and Forearms
Sunday - Waist and Cardio

AYung · 10-04-2006, 02:40 AM

Monday 10/2/06: Posing - 25 minutes

AYung · 10-04-2006, 05:36 AM

Diet
(Tuesday 10/3/06)

Meal 1(7:03)
150g Chicken Breast
125g Mixed Vegetables
1tsp Glutamine
2 cups Green Tea
1 capsule CLA-80
2 softgels NOW Omega-3
1 caplet GNC Multivitamins/Minerals
1 tablet Cal-Mag
500mg Vitamin C
400IU Vitamin E
200mcg NOW Chromium Picolinate

Meal 2(9:19)
46g Dymatize Elite Whey
1tbsp Udo's 3-6-9 Oil

Meal 3(12:12)
150g Chicken Breast
1tbsp Udo's 3-6-9 Oil

Meal 4(3:57)
1 can Chunk Light Tuna
45g Oats
2 cups Green Tea
1 capsule CLA-80
2 softgels NOW Omega-3
500mg Vitamin C

During W/O(6:27)
46g Dymatize Elite Whey
20g Dextrose
2tsp Glutamine

Meal 5(7:58)
8 Egg Whites
1 slice Fat Free Cheese
45g Oats
500mg Vitamin C
400IU Vitamin E

Meal 6(10:08)
85g Cottage Cheese
115g Salmon Fillet
1tbsp Natural Peanut Butter
1tsp Glutamine
1 capsule CLA-80
2 softgels NOW Omega-3
1 caplet Multivitamins/Minerals
1 tablet Cal-Mag
500mg Vitamin C
400IU Vitamin E

Daily Total
Calories - 2068
Protein - 244.3
Fat - 64.2
Carbohydrates - 109.9

AYung · 10-04-2006, 05:37 AM

10/3/06

Tuesday - Back and Traps

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 12
Set 2 - 77 x 12
Seated Cable Rows
Set 1 - 87 x 12
Set 2 - 87 x 12
"V"-Bar Rows
Set 1 - 75 x 8
Set 2 - 75 x 8
Set 3 - 75 x 8
One-Arm Dumbbell Rows
Set 1 - 40 x 12
Set 2 - 40 x 12
Weighted Hyperextensions
Set 1 - 5 x 15
Set 2 - 5 x 15

Traps
Warm-Up
Barbell Shrugs
Set 1 - 60 x 12

Barbell Shrugs
Set 1 - 125 x 12
Set 2 - 125 x 12
Machine Shrugs
Set 1 - 124 x 12
Set 2 - 124 x 12
Barbell Upright Rows
Set 1 - 45 x 15
Set 2 - 45 x 15

Workout Length: 52 minutes

Notes: Todays Back and Traps workout was good enough. At least I got the job done. Strength seems to be staying where it's at. Barbell rows continue to be very difficult. Got a good pump from upright rows, but will decrease weight next workout to improve form.

AYung · 10-04-2006, 05:38 AM

Sorry, couldn't take pics today because I didn't have the camera.

10-01-2006, 11:58 PM	#91
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,287 Recipes: 0 Rep Power: 41	Finished Quest Cal-Mag, starting Exact Cal-Mag. It's pretty much a no name brand. 1 tablet in Meal 1 and 1 tablet in last meal. __________________ 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.

10-01-2006, 11:58 PM	#92
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,287 Recipes: 0 Rep Power: 41	Diet (Saturday 9/30/06) Meal 1(12:07) 150g Chicken Breast 52g Whole Wheat Bread 1tsp Glutamine 2 cups Green Tea 1 capsule CLA-80 2 softgels NOW Omega-3 1 caplet GNC Multivitamins/Minerals 1 tablet Cal-Mag 500mg Vitamin C 400IU Vitamin E 200mcg NOW Chromium Picolinate Meal 2(2:02) 1 can Chunk Light Tuna 1.5tbsp Natural Peanut Butter Meal 3(4:32) 28g Allmax IsoKool 1.5tbsp Natural Peanut Butter Meal 4(5:46) 1 can Chunk Light Tuna 45g Oats 2 cups Green Tea 2 caplets Dymatize BCAA 2200 1 capsule CLA-80 2 softgels NOW Omega-3 500mg Vitamin C During W/O(8:07) 46g Dymatize Elite Whey 26g Dextrose 2tsp Glutamine Meal 5(9:50) 84g Chicken Breast 45g Oats 28g Allmax IsoKool 2 caplets Dymatize BCAA 2200 500mg Vitamin C 400IU Vitamin E Meal 6(12:33) 150g Cottage Cheese 1.5tbsp Natural Peanut Butter 1tsp Glutamine 1 capsule CLA-80 2 softgels NOW Omega-3 1 caplet Multivitamins/Minerals 1 tablet Cal-Mag 500mg Vitamin C 400IU Vitamin E Daily Total Calories - 2059 Protein - 242.7 Fat - 60.7 Carbohydrates - 116.8 __________________ 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.

10-02-2006, 05:10 AM	#94
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,287 Recipes: 0 Rep Power: 41	Diet (Sunday 10/1/06) Meal 1(10:21) 28g Allmax IsoKool 46g Whole Wheat Bread 2 slices Fat Free Cheese 1tsp Glutamine 2 cups Green Tea 1 capsule CLA-80 2 softgels NOW Omega-3 1 caplet GNC Multivitamins/Minerals 1 tablet Cal-Mag 500mg Vitamin C 400IU Vitamin E 200mcg NOW Chromium Picolinate Meal 2(12:07) 1 can Chunk Light Tuna 1.5tbsp Natural Peanut Butter Meal 3(3:00) 8 Egg Whites 1.5tbsp Natural Peanut Butter Meal 4(4:40) 150g Chicken Breast 122g Yams 2 cups Green Tea 2 caplets Dymatize BCAA 2200 1 capsule CLA-80 2 softgels NOW Omega-3 500mg Vitamin C During W/O(6:45) 46g Dymatize Elite Whey 20g Dextrose 2tsp Glutamine Meal 5(8:34) 8 Egg Whites 1 slice Fat Free Cheese 45g Oats 2 caplets Dymatize BCAA 2200 500mg Vitamin C 400IU Vitamin E Meal 6(10:28) 70g Cottage Cheese 115g Salmon Fillet 1/2tbsp Udo's 3-6-9 Oil 1tsp Glutamine 1 capsule CLA-80 2 softgels NOW Omega-3 1 caplet Multivitamins/Minerals 1 tablet Cal-Mag 500mg Vitamin C 400IU Vitamin E Daily Total Calories - 2044 Protein - 241.8 Fat - 55.9 Carbohydrates - 120.6 __________________ 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.

10-03-2006, 04:48 AM	#96
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,287 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:Bodyfat 10.5% 136lbs Week 12:Bodyfat 9.7% 134.5lbs 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.

10-03-2006, 11:29 PM	#97
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,287 Recipes: 0 Rep Power: 41	Diet (Monday 10/2/06) REFEED Meal 1(6:51) 28g Allmax IsoKool 85 Yams 46g Whole Wheat Bread 15g Fibre 1 1tsp Glutamine 2 cups Green Tea 1 caplet GNC Multivitamins/Minerals 1 tablet Cal-Mag 500mg Vitamin C 400IU Vitamin E 200mcg NOW Chromium Picolinate 1 capsule CLA-80 2 softgels NOW Omega-3 Meal 2(9:47) 150g Chicken Breast Meal 3(12:52) 75g Chicken Breast 50g Whole Wheat Bread 1 slice Fat Free Cheese Meal 4(4:01) 222g Yams 46g Whole Wheat Bread 2 slices Fat Free Cheese 45g Oats 2 cups Green Tea 1 caplet Dymatize BCAA 2200 500mg Vitamin C 1 capsule CLA-80 2 softgels NOW Omega-3 During W/O(6:52) 46g Dymatize Elite Whey 76g Dextrose 2tsp Glutamine Meal 5(8:24) 8 Egg Whites 1 slice Fat Free Cheese 254g Yams 20g Fibre 1 1 caplet Dymatize BCAA 2200 500mg Vitamin C 400IU Vitamin E Meal 6(11:06) 150g Cottage Cheese 1tsp Glutamine 1 caplet Multivitamins/Minerals 1 tablet Cal-Mag 500mg Vitamin C 400IU Vitamin E 1 capsule CLA-80 2 softgels NOW Omega-3 Daily Total Calories - 2537 Protein - 217.7 Fat - 25.8 Carbohydrates - 350.9 __________________ 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.

10-03-2006, 11:30 PM	#99
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,287 Recipes: 0 Rep Power: 41	Finished Dymatize BCAA 2200. Look forward to getting more when I start bulking. __________________ 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.

10-03-2006, 11:31 PM	#100
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,287 Recipes: 0 Rep Power: 41	I'm going to change my refeed's a bit. I need to lower protein intake to 1g/lb when refeeding and add more carbs in. __________________ 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.

10-04-2006, 02:40 AM	#101
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,287 Recipes: 0 Rep Power: 41	A minor change in my routine, doing traps and tuesday now and training calves twice a week now. Current Routine: Monday - Chest and Calves Tuesday - Back and Traps Wednesday - Waist and Cardio Thursday - Quadriceps and Hamstrings Friday - Shoulders and Calves Saturday - Biceps, Triceps and Forearms Sunday - Waist and Cardio __________________ 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.

10-04-2006, 02:40 AM	#102
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,287 Recipes: 0 Rep Power: 41	Monday 10/2/06: Posing - 25 minutes __________________ 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.

10-04-2006, 05:36 AM	#103
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,287 Recipes: 0 Rep Power: 41	Diet (Tuesday 10/3/06) Meal 1(7:03) 150g Chicken Breast 125g Mixed Vegetables 1tsp Glutamine 2 cups Green Tea 1 capsule CLA-80 2 softgels NOW Omega-3 1 caplet GNC Multivitamins/Minerals 1 tablet Cal-Mag 500mg Vitamin C 400IU Vitamin E 200mcg NOW Chromium Picolinate Meal 2(9:19) 46g Dymatize Elite Whey 1tbsp Udo's 3-6-9 Oil Meal 3(12:12) 150g Chicken Breast 1tbsp Udo's 3-6-9 Oil Meal 4(3:57) 1 can Chunk Light Tuna 45g Oats 2 cups Green Tea 1 capsule CLA-80 2 softgels NOW Omega-3 500mg Vitamin C During W/O(6:27) 46g Dymatize Elite Whey 20g Dextrose 2tsp Glutamine Meal 5(7:58) 8 Egg Whites 1 slice Fat Free Cheese 45g Oats 500mg Vitamin C 400IU Vitamin E Meal 6(10:08) 85g Cottage Cheese 115g Salmon Fillet 1tbsp Natural Peanut Butter 1tsp Glutamine 1 capsule CLA-80 2 softgels NOW Omega-3 1 caplet Multivitamins/Minerals 1 tablet Cal-Mag 500mg Vitamin C 400IU Vitamin E Daily Total Calories - 2068 Protein - 244.3 Fat - 64.2 Carbohydrates - 109.9 __________________ 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.

10-04-2006, 05:37 AM	#104
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,287 Recipes: 0 Rep Power: 41	10/3/06 Tuesday - Back and Traps 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 12 Set 2 - 77 x 12 Seated Cable Rows Set 1 - 87 x 12 Set 2 - 87 x 12 "V"-Bar Rows Set 1 - 75 x 8 Set 2 - 75 x 8 Set 3 - 75 x 8 One-Arm Dumbbell Rows Set 1 - 40 x 12 Set 2 - 40 x 12 Weighted Hyperextensions Set 1 - 5 x 15 Set 2 - 5 x 15 Traps Warm-Up Barbell Shrugs Set 1 - 60 x 12 Barbell Shrugs Set 1 - 125 x 12 Set 2 - 125 x 12 Machine Shrugs Set 1 - 124 x 12 Set 2 - 124 x 12 Barbell Upright Rows Set 1 - 45 x 15 Set 2 - 45 x 15 Workout Length: 52 minutes Notes: Todays Back and Traps workout was good enough. At least I got the job done. Strength seems to be staying where it's at. Barbell rows continue to be very difficult. Got a good pump from upright rows, but will decrease weight next workout to improve form. __________________ 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.

10-04-2006, 05:38 AM	#105
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,287 Recipes: 0 Rep Power: 41	Sorry, couldn't take pics today because I didn't have the camera. __________________ 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.