AYung - Contest Prep for the IMPC 2006 - Page 6

AYung · 10-24-2006, 02:10 AM

10/16/06

Monday - Chest and Calves

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

Incline Barbell Press
Set 1 - 100 x 10
Set 2 - 100 x 10
Set 3 - 100 x 10
Flat Dumbbell Press
Set 1 - 35 x 10
Set 2 - 35 x 10
Set 3 - 35 x 10
Dumbbell Flyes
Set 1 - 15 x 12 <--Flat
Set 2 - 15 x 12 <--Incline
Set 3 - 15 x 12 <--Decline
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 - 60 x 15
Set 2 - 60 x 15
Set 3 - 60 x 15

Workout Length: 65 minutes

Notes: Today's Chest and Calves workout was surprisingly pretty good. Strength is going up, so that means the weight is going up next workout. Workout was surprising because I only got 4.5 hours of sleep.

AYung · 10-24-2006, 02:10 AM

Diet
(Tuesday 10/17/06)

Meal 1(7:07)
150g Chicken Breast
25g Food For Life Ezekiel 4:9 Cereal
1tsp Glutamine
2 cups Green Tea
1 capsule CLA-80
1 caplet GNC Multivitamins/Minerals
1 tablet Cal-Mag
500mg Vitamin C
400IU Vitamin E
200mcg NOW Chromium Picolinate

Meal 2(9:30)
150g Chicken Breast
1tbsp Udo's 3-6-9 Oil
1 cup Green Tea

Meal 3(1:00)
150g Chicken Breast
1tbsp Udo's 3-6-9 Oil
1 cup Green Tea

Meal 4(3:59)
1 can Chunk Light Tuna
50g Oats
10g Food For Life Ezekiel 4:9 Cereal
2 cups Green Tea
1 capsule CLA-80
500mg Vitamin C

During W/O(7:05)
46g Dymatize Elite Whey
22g Dextrose
2tsp Glutamine

Meal 5(8:29)
1 can Chunk Light Tuna
40g Oats
500mg Vitamin C
400IU Vitamin E

Meal 6(10:01)
150g Cottage Cheese
2tbsp Natural Peanut Butter
1tsp Glutamine
1 capsule CLA-80
1 caplet Multivitamins/Minerals
1 tablet Cal-Mag
500mg Vitamin C
400IU Vitamin E

Daily Total
Calories - 1986
Protein - 222.4
Fat - 61.5
Carbohydrates - 120.3

AYung · 10-24-2006, 02:11 AM

10/17/06

Tuesday - Back and Traps

Back
Warm-Up
Barbell Rows(Underhand)
Set 1 - 40 x 12
Set 2 - 40 x 12

Barbell Rows(Underhand)
Set 1 - 90 x 10
Set 2 - 90 x 10
Set 3 - 90 x 10
Chin-Ups
Set 1 - BW x 6
Set 2 - BW x 6
V-Bar Pull-downs
Set 1 - 77 x 12
Set 2 - 77 x 12
Set 3 - 77 x 12
V-Bar Rows
Set 1 - 75 x 8
Set 2 - 75 x 8
Straight Arm Pulldown
Set 1 - 44 x 10
Set 2 - 44 x 10
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 - 130 x 12
Set 2 - 130 x 12
Machine Shrugs
Set 1 - 136 x 12
Set 2 - 136 x 12
Barbell Upright Rows
Set 1 - 40 x 15
Set 2 - 40 x 15

Workout Length: 54 minutes

Notes: Todays Back and Traps workout was very surprising, much like yesterday's workout, because of only getting 4.5 hours of sleep. I actually felt a bit stronger for some reason too. I changed around a lot of exercises and it felt better this way. Overall, workout was great!

AYung · 10-24-2006, 02:11 AM

Diet
(Wednesday 10/18/06)

Meal 1(6:56)
150g Chicken Breast
25g Food For Life Ezekiel 4:9 Cereal
1tsp Glutamine
2 cups Green Tea
1 capsule CLA-80
1 caplet GNC Multivitamins/Minerals
1 tablet Cal-Mag
500mg Vitamin C
400IU Vitamin E
200mcg NOW Chromium Picolinate

Meal 2(9:25)
115g Salmon Fillet
1tbsp Natural Peanut Butter
1 cup Green Tea

Meal 3(12:35)
150g Chicken Breast
50g Oats
1 cup Green Tea

During W/O(2:16)
46g Dymatize Elite Whey
22g Dextrose
2tsp Glutamine

Meal 4(3:30)
150g Chicken Breast
45g Oats
2 cups Green Tea
1 capsule CLA-80
500mg Vitamin C
400IU Vitamin E

Meal 5(6:56)
8 Egg Whites
1 slice Fat Free Cheese
2tbsp Natural Peanut Butter
500mg Vitamin C

Meal 6(9:24)
150g Cottage Cheese
1.5tbsp Natural Peanut Butter
1tsp Glutamine
1 capsule CLA-80
1 caplet Multivitamins/Minerals
1 tablet Cal-Mag
500mg Vitamin C
400IU Vitamin E

Daily Total
Calories - 2002
Protein - 225.3
Fat - 58.9
Carbohydrates - 122.8

AYung · 10-24-2006, 02:12 AM

10/18/06

Wednesday - Waist and Cardio

Waist
Hanging Knee Raises
Set 1 - BW x 12
Set 2 - BW x 12
Set 3 - BW x 12
Weighted Crunches
Set 1 - 25 x 15
Set 2 - 25 x 15
Set 3 - 25 x 15
Vertical Knee Raise
Set 1 - BW x 20
Set 2 - BW x 20
Set 3 - BW x 20
Cable Rope Crunches
Set 1 - 60 x 15
Set 2 - 70 x 15
Set 3 - 80 x 15

Workout Length: 20 minutes

Cardio
Elliptical - 25 minutes

Notes: Today's Waist and Cardio workouts were pretty good. I trained at the school gym for once, so the equipment was better.

AYung · 10-24-2006, 02:12 AM

Diet
(Thursday 10/19/06)
REFEED

Meal 1(6:47)
68g Food For Life Genesis 1:29 Bread
1 slice Fat Free Cheese
57g Food For Life Ezekiel 4:9 Cereal
1tsp Glutamine
2 cups Green Tea
1 capsule CLA-80
1 caplet GNC Multivitamins/Minerals
1 tablet Cal-Mag
500mg Vitamin C
400IU Vitamin E
200mcg NOW Chromium Picolinate

Meal 2(9:41)
18g Dymatize Elite Whey
32g Food For Life Ezekiel 4:9 Cereal
1 cup Green Tea

Meal 3(12:13)
24g Dymatize Elite Whey
1 cup Green Tea

Meal 4(2:57)
90g Oats
142g Food For Life Genesis 1:29 Bread
6g Food For Life Ezekiel 4:9 Cereal
45g Fibre 1
2 cups Green Tea
1 capsule CLA-80
500mg Vitamin C

During W/O(7:03)
20g Dymatize Elite Whey
95g Dextrose
2tsp Glutamine

Meal 5(8:41)
350g Romaine Lettuce
2tbsp Fat Free Italian Dressing
90g Oats
34g Food For Life Ezekiel 4:9 Cereal
500mg Vitamin C
400IU Vitamin E

Meal 6(10:58)
100g Cottage Cheese
1tsp Glutamine
1 capsule CLA-80
1 caplet Multivitamins/Minerals
1 tablet Cal-Mag
500mg Vitamin C
400IU Vitamin E

Daily Total
Calories - 2545
Protein - 148.3
Fat - 22.5
Carbohydrates - 471.6

AYung · 10-24-2006, 02:13 AM

10/19/06

Thursday - Quadriceps and Hamstrings

Quadriceps
Warm-Up
Squats
Set 1 - 80 x 12
Set 2 - 80 x 12

Squats
Set 1 - 165 x 8
Set 2 - 165 x 8
Set 3 - 170 x 8
Front Squats
Set 1 - 110 x 10
Set 2 - 110 x 10
Leg Extensions
Set 1 - 75 x 15
Set 2 - 75 x 15
Set 3 - 75 x 15
Dumbbell walking Lunges
Set 1 - 15 x 16
Set 1 - 15 x 16

Hamstrings
Warm-Up
Lying Leg Curls
Set 1 - 15 x 12

Lying Leg Curls
Set 1 - 30 x 12
Set 2 - 30 x 12
Set 3 - 30 x 12
Standing Leg Curls
Set 1 - 36 x 12
Set 2 - 36 x 12
Weighted Hyperextensions
Set 1 - 5 x 15
Set 2 - 5 x 15
Set 3 - 5 x 15

Workout Length: 55 minutes

Notes: Today's Quadriceps and Hamstrings workout was another positive one despite lack of sleep. I feel that I stimulated my thighs pretty well, but taking shorter rests is still something I have to work on.

AYung · 10-24-2006, 02:13 AM

Diet
(Friday 10/20/06)

Meal 1(7:03)
8 Egg Whites
25g Food For Life Ezekiel 4:9 Cereal
1tsp Glutamine
2 cups Green Tea
1 capsule CLA-80
1 caplet GNC Multivitamins/Minerals
1 tablet Cal-Mag
500mg Vitamin C
400IU Vitamin E
200mcg NOW Chromium Picolinate

Meal 2(10:15)
28.8g Dymatize Elite Whey
1.5tbsp Natural Peanut Butter
1 cup Green Tea

Meal 3(12:48)
110g Chicken Breast
50g Oats
1 cup Green Tea

During W/O(3:22)
46g Dymatize Elite Whey
22g Dextrose
2tsp Glutamine

Meal 4(4:23)
8 Egg Whites
45g Oats
2 cups Green Tea
1 capsule CLA-80
500mg Vitamin C
400IU Vitamin E

Meal 5(7:29)
1 can Chunk Light Tuna
1.5tbsp Natural Peanut Butter
2 cups Green Tea
500mg Vitamin C

Snack(9:58)
28g Allmax IsoKool

Meal 6(11:03)
100g Cottage Cheese
2.5tbsp Natural Peanut Butter
1tsp Glutamine
1 capsule CLA-80
1 caplet Multivitamins/Minerals
1 tablet Cal-Mag
500mg Vitamin C
400IU Vitamin E

Daily Total
Calories - 2059
Protein - 242.4
Fat - 58.6
Carbohydrates - 121.1

AYung · 10-24-2006, 02:14 AM

10/20/06

Friday - Shoulders and Calves

Shoulders
Warm-Up
Seated Military Press
Set 1 - 30 x 12
Set 2 - 30 x 12

Seated Military Press
Set 1 - 65 x 10
Set 2 - 65 x 10
Set 3 - 65 x 8
Dumbbell Front Raises
Set 1 - 10 x 12
Set 2 - 10 x 12
Dumbbell Lateral Raises
Set 1 - 10 x 12
Set 2 - 10 x 12
Dumbbell Rear Lateral Raises
Set 1 - 10 x 12
Set 2 - 10 x 12
Set 3 - 15 x 12

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
Set 3 - 114 x 12
Seated Calf Raises
Set 1 - 60 x 15
Set 2 - 60 x 15

Workout Length: 31 minutes

Notes: Today's Shoulder's and Calves workout was good. I cut rest times successfully, but it may have made me a bit weaker. I'll need to adjust rest times between certain exercises.

AYung · 10-24-2006, 02:15 AM

Diet
(Saturday 10/21/06)

Meal 1(9:21)
8 Egg Whites
25g Food For Life Ezekiel 4:9 Cereal
1tsp Glutamine
2 cups Green Tea
1 capsule CLA-80
1 caplet GNC Multivitamins/Minerals
1 tablet Cal-Mag
500mg Vitamin C
400IU Vitamin E
200mcg NOW Chromium Picolinate

Snack(12:18)
28g Allmax IsoKool

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

Meal 3(4:38)
8 Egg Whites
2tbsp Natural Peanut Butter
1 slice Fat Free Cheese
2 cups Green Tea

Meal 4(6:33)
8 Egg Whites
1 slice Fat Free Cheese
50g Oats
2 cups Green Tea
1 capsule CLA-80
500mg Vitamin C

During W/O(9:06)
46g Dymatize Elite Whey
20g Dextrose
2tsp Glutamine

Meal 5(10:51)
8 Egg Whites
1 slice Fat Free Cheese
380g Romaine Lettuce
2tbsp Fat Free Italian Dressing
12g Food For Life Ezekiel 4:9 Cereal
500mg Vitamin C
400IU Vitamin E

Meal 6(12:29)
125g Cottage Cheese
2.5tbsp Natural Peanut Butter
1tsp Glutamine
1 capsule CLA-80
1 caplet Multivitamins/Minerals
1 tablet Cal-Mag
500mg Vitamin C
400IU Vitamin E

Daily Total
Calories - 2191
Protein - 272.1
Fat - 57
Carbohydrates - 122.5

AYung · 10-24-2006, 02:15 AM

10/21/06

Saturday - Biceps, Triceps and Forearms

Biceps
Warm-Up
Curl Bar Curls
Set 1 - 30 x 12
Set 2 - 30 x 12

Curl Bar Curls
Set 1 - 60 x 10
Set 2 - 60 x 10
Set 3 - 60 x 10
Alternating Dumbbell Hammer Curls
Set 1 - 20 x 12
Set 2 - 20 x 12
One-Arm Dumbbell Preacher Curl
Set 1 - 20 x 12
Set 2 - 20 x 12

Triceps
Warm-Up
Close Grip Bench Press
Set 1 - 50 x 12
Set 2 - 50 x 12

Close Grip Bench Press
Set 1 - 100 x 10
Set 2 - 100 x 10
Set 3 - 100 x 9
Lying Triceps Extensions
Set 1 - 60 x 12
Set 2 - 60 x 12
Standing Dumbbell Triceps Extensions
Set 1 - 40 x 12
Set 2 - 30 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: 61 minutes

Notes: Todays Biceps, Triceps and Forearms workout was done very late. The main thing is that I got it done. The workout was intense and at times, extremely difficult. I increased weight on curl bar curls, cgbp, and lying triceps extensions. Decreased weight on dumbbell triceps extensions for a better stretch and ROM. Arm's were heavily pumped after each exercise.

AYung · 10-24-2006, 02:16 AM

Diet
(Sunday 10/22/06)

Meal 1(11:31)
8 Egg Whites
1 slice Fat Free Cheese
34g Food For Life Ezekiel 4:9 Cereal
1tsp Glutamine
2 cups Green Tea
1 capsule CLA-80
1 caplet GNC Multivitamins/Minerals
1 tablet Cal-Mag
500mg Vitamin C
400IU Vitamin E
200mcg NOW Chromium Picolinate

Meal 2(2:30)
1 can Chunk Light Tuna
1.5tbsp Natural Peanut Butter
2 cups Green Tea

Meal 3(4:34)
1 can Chunk Light Tuna
2tbsp Natural Peanut Butter
2 cups Coffee

Meal 4(6:42)
8 Egg Whites
1 slice Fat Free Cheese
72g Silver Hill's Bakery Balanced Bread
2 cups Green Tea
1 capsule CLA-80
500mg Vitamin C

During W/O(8:36)
46g Dymatize Elite Whey
20g Dextrose
2tsp Glutamine

Meal 5(9:40)
4 Egg Whites
1 slice Fat Free Cheese
74g Silver Hill's Bakery Balanced Bread
500mg Vitamin C
400IU Vitamin E

Meal 6(11:48)
150g Cottage Cheese
2tbsp Natural Peanut Butter
1tsp Glutamine
1 capsule CLA-80
1 caplet Multivitamins/Minerals
1 tablet Cal-Mag
500mg Vitamin C
400IU Vitamin E

Daily Total
Calories - 2065
Protein - 253.5
Fat - 51.2
Carbohydrates - 125

AYung · 10-24-2006, 02:17 AM

Sunday 10/22/06: Posing - 30 minutes

AYung · 10-24-2006, 02:17 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:Bodyfat 8.5% 134lbs
Week 14:Bodyfat 7.7% 135lbs
Week 15:Bodyfat 7.2% 134lbs
Week 16:
Week 17:
Week 18:
Contest Day 11/18/06:

10-24-2006, 02:10 AM	#151
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,293 Recipes: 0 Rep Power: 41	10/16/06 Monday - Chest and Calves Chest Warm-Up Incline Barbell Press Set 1 - 50 x 12 Set 2 - 50 x 12 Incline Barbell Press Set 1 - 100 x 10 Set 2 - 100 x 10 Set 3 - 100 x 10 Flat Dumbbell Press Set 1 - 35 x 10 Set 2 - 35 x 10 Set 3 - 35 x 10 Dumbbell Flyes Set 1 - 15 x 12 <--Flat Set 2 - 15 x 12 <--Incline Set 3 - 15 x 12 <--Decline 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 - 60 x 15 Set 2 - 60 x 15 Set 3 - 60 x 15 Workout Length: 65 minutes Notes: Today's Chest and Calves workout was surprisingly pretty good. Strength is going up, so that means the weight is going up next workout. Workout was surprising because I only got 4.5 hours of sleep. __________________ 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.

10-24-2006, 02:10 AM	#152
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,293 Recipes: 0 Rep Power: 41	Diet (Tuesday 10/17/06) Meal 1(7:07) 150g Chicken Breast 25g Food For Life Ezekiel 4:9 Cereal 1tsp Glutamine 2 cups Green Tea 1 capsule CLA-80 1 caplet GNC Multivitamins/Minerals 1 tablet Cal-Mag 500mg Vitamin C 400IU Vitamin E 200mcg NOW Chromium Picolinate Meal 2(9:30) 150g Chicken Breast 1tbsp Udo's 3-6-9 Oil 1 cup Green Tea Meal 3(1:00) 150g Chicken Breast 1tbsp Udo's 3-6-9 Oil 1 cup Green Tea Meal 4(3:59) 1 can Chunk Light Tuna 50g Oats 10g Food For Life Ezekiel 4:9 Cereal 2 cups Green Tea 1 capsule CLA-80 500mg Vitamin C During W/O(7:05) 46g Dymatize Elite Whey 22g Dextrose 2tsp Glutamine Meal 5(8:29) 1 can Chunk Light Tuna 40g Oats 500mg Vitamin C 400IU Vitamin E Meal 6(10:01) 150g Cottage Cheese 2tbsp Natural Peanut Butter 1tsp Glutamine 1 capsule CLA-80 1 caplet Multivitamins/Minerals 1 tablet Cal-Mag 500mg Vitamin C 400IU Vitamin E Daily Total Calories - 1986 Protein - 222.4 Fat - 61.5 Carbohydrates - 120.3 __________________ 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.

10-24-2006, 02:11 AM	#153
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,293 Recipes: 0 Rep Power: 41	10/17/06 Tuesday - Back and Traps Back Warm-Up Barbell Rows(Underhand) Set 1 - 40 x 12 Set 2 - 40 x 12 Barbell Rows(Underhand) Set 1 - 90 x 10 Set 2 - 90 x 10 Set 3 - 90 x 10 Chin-Ups Set 1 - BW x 6 Set 2 - BW x 6 V-Bar Pull-downs Set 1 - 77 x 12 Set 2 - 77 x 12 Set 3 - 77 x 12 V-Bar Rows Set 1 - 75 x 8 Set 2 - 75 x 8 Straight Arm Pulldown Set 1 - 44 x 10 Set 2 - 44 x 10 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 - 130 x 12 Set 2 - 130 x 12 Machine Shrugs Set 1 - 136 x 12 Set 2 - 136 x 12 Barbell Upright Rows Set 1 - 40 x 15 Set 2 - 40 x 15 Workout Length: 54 minutes Notes: Todays Back and Traps workout was very surprising, much like yesterday's workout, because of only getting 4.5 hours of sleep. I actually felt a bit stronger for some reason too. I changed around a lot of exercises and it felt better this way. Overall, workout was great! __________________ 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.

10-24-2006, 02:11 AM	#154
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,293 Recipes: 0 Rep Power: 41	Diet (Wednesday 10/18/06) Meal 1(6:56) 150g Chicken Breast 25g Food For Life Ezekiel 4:9 Cereal 1tsp Glutamine 2 cups Green Tea 1 capsule CLA-80 1 caplet GNC Multivitamins/Minerals 1 tablet Cal-Mag 500mg Vitamin C 400IU Vitamin E 200mcg NOW Chromium Picolinate Meal 2(9:25) 115g Salmon Fillet 1tbsp Natural Peanut Butter 1 cup Green Tea Meal 3(12:35) 150g Chicken Breast 50g Oats 1 cup Green Tea During W/O(2:16) 46g Dymatize Elite Whey 22g Dextrose 2tsp Glutamine Meal 4(3:30) 150g Chicken Breast 45g Oats 2 cups Green Tea 1 capsule CLA-80 500mg Vitamin C 400IU Vitamin E Meal 5(6:56) 8 Egg Whites 1 slice Fat Free Cheese 2tbsp Natural Peanut Butter 500mg Vitamin C Meal 6(9:24) 150g Cottage Cheese 1.5tbsp Natural Peanut Butter 1tsp Glutamine 1 capsule CLA-80 1 caplet Multivitamins/Minerals 1 tablet Cal-Mag 500mg Vitamin C 400IU Vitamin E Daily Total Calories - 2002 Protein - 225.3 Fat - 58.9 Carbohydrates - 122.8 __________________ 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.

10-24-2006, 02:12 AM	#155
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,293 Recipes: 0 Rep Power: 41	10/18/06 Wednesday - Waist and Cardio Waist Hanging Knee Raises Set 1 - BW x 12 Set 2 - BW x 12 Set 3 - BW x 12 Weighted Crunches Set 1 - 25 x 15 Set 2 - 25 x 15 Set 3 - 25 x 15 Vertical Knee Raise Set 1 - BW x 20 Set 2 - BW x 20 Set 3 - BW x 20 Cable Rope Crunches Set 1 - 60 x 15 Set 2 - 70 x 15 Set 3 - 80 x 15 Workout Length: 20 minutes Cardio Elliptical - 25 minutes Notes: Today's Waist and Cardio workouts were pretty good. I trained at the school gym for once, so the equipment was better. __________________ 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.

10-24-2006, 02:12 AM	#156
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,293 Recipes: 0 Rep Power: 41	Diet (Thursday 10/19/06) REFEED Meal 1(6:47) 68g Food For Life Genesis 1:29 Bread 1 slice Fat Free Cheese 57g Food For Life Ezekiel 4:9 Cereal 1tsp Glutamine 2 cups Green Tea 1 capsule CLA-80 1 caplet GNC Multivitamins/Minerals 1 tablet Cal-Mag 500mg Vitamin C 400IU Vitamin E 200mcg NOW Chromium Picolinate Meal 2(9:41) 18g Dymatize Elite Whey 32g Food For Life Ezekiel 4:9 Cereal 1 cup Green Tea Meal 3(12:13) 24g Dymatize Elite Whey 1 cup Green Tea Meal 4(2:57) 90g Oats 142g Food For Life Genesis 1:29 Bread 6g Food For Life Ezekiel 4:9 Cereal 45g Fibre 1 2 cups Green Tea 1 capsule CLA-80 500mg Vitamin C During W/O(7:03) 20g Dymatize Elite Whey 95g Dextrose 2tsp Glutamine Meal 5(8:41) 350g Romaine Lettuce 2tbsp Fat Free Italian Dressing 90g Oats 34g Food For Life Ezekiel 4:9 Cereal 500mg Vitamin C 400IU Vitamin E Meal 6(10:58) 100g Cottage Cheese 1tsp Glutamine 1 capsule CLA-80 1 caplet Multivitamins/Minerals 1 tablet Cal-Mag 500mg Vitamin C 400IU Vitamin E Daily Total Calories - 2545 Protein - 148.3 Fat - 22.5 Carbohydrates - 471.6 __________________ 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.

10-24-2006, 02:13 AM	#157
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,293 Recipes: 0 Rep Power: 41	10/19/06 Thursday - Quadriceps and Hamstrings Quadriceps Warm-Up Squats Set 1 - 80 x 12 Set 2 - 80 x 12 Squats Set 1 - 165 x 8 Set 2 - 165 x 8 Set 3 - 170 x 8 Front Squats Set 1 - 110 x 10 Set 2 - 110 x 10 Leg Extensions Set 1 - 75 x 15 Set 2 - 75 x 15 Set 3 - 75 x 15 Dumbbell walking Lunges Set 1 - 15 x 16 Set 1 - 15 x 16 Hamstrings Warm-Up Lying Leg Curls Set 1 - 15 x 12 Lying Leg Curls Set 1 - 30 x 12 Set 2 - 30 x 12 Set 3 - 30 x 12 Standing Leg Curls Set 1 - 36 x 12 Set 2 - 36 x 12 Weighted Hyperextensions Set 1 - 5 x 15 Set 2 - 5 x 15 Set 3 - 5 x 15 Workout Length: 55 minutes Notes: Today's Quadriceps and Hamstrings workout was another positive one despite lack of sleep. I feel that I stimulated my thighs pretty well, but taking shorter rests is still something I have to work on. __________________ 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.

10-24-2006, 02:13 AM	#158
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,293 Recipes: 0 Rep Power: 41	Diet (Friday 10/20/06) Meal 1(7:03) 8 Egg Whites 25g Food For Life Ezekiel 4:9 Cereal 1tsp Glutamine 2 cups Green Tea 1 capsule CLA-80 1 caplet GNC Multivitamins/Minerals 1 tablet Cal-Mag 500mg Vitamin C 400IU Vitamin E 200mcg NOW Chromium Picolinate Meal 2(10:15) 28.8g Dymatize Elite Whey 1.5tbsp Natural Peanut Butter 1 cup Green Tea Meal 3(12:48) 110g Chicken Breast 50g Oats 1 cup Green Tea During W/O(3:22) 46g Dymatize Elite Whey 22g Dextrose 2tsp Glutamine Meal 4(4:23) 8 Egg Whites 45g Oats 2 cups Green Tea 1 capsule CLA-80 500mg Vitamin C 400IU Vitamin E Meal 5(7:29) 1 can Chunk Light Tuna 1.5tbsp Natural Peanut Butter 2 cups Green Tea 500mg Vitamin C Snack(9:58) 28g Allmax IsoKool Meal 6(11:03) 100g Cottage Cheese 2.5tbsp Natural Peanut Butter 1tsp Glutamine 1 capsule CLA-80 1 caplet Multivitamins/Minerals 1 tablet Cal-Mag 500mg Vitamin C 400IU Vitamin E Daily Total Calories - 2059 Protein - 242.4 Fat - 58.6 Carbohydrates - 121.1 __________________ 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.

10-24-2006, 02:14 AM	#159
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,293 Recipes: 0 Rep Power: 41	10/20/06 Friday - Shoulders and Calves Shoulders Warm-Up Seated Military Press Set 1 - 30 x 12 Set 2 - 30 x 12 Seated Military Press Set 1 - 65 x 10 Set 2 - 65 x 10 Set 3 - 65 x 8 Dumbbell Front Raises Set 1 - 10 x 12 Set 2 - 10 x 12 Dumbbell Lateral Raises Set 1 - 10 x 12 Set 2 - 10 x 12 Dumbbell Rear Lateral Raises Set 1 - 10 x 12 Set 2 - 10 x 12 Set 3 - 15 x 12 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 Set 3 - 114 x 12 Seated Calf Raises Set 1 - 60 x 15 Set 2 - 60 x 15 Workout Length: 31 minutes Notes: Today's Shoulder's and Calves workout was good. I cut rest times successfully, but it may have made me a bit weaker. I'll need to adjust rest times between certain exercises. __________________ 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.

10-24-2006, 02:15 AM	#160
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,293 Recipes: 0 Rep Power: 41	Diet (Saturday 10/21/06) Meal 1(9:21) 8 Egg Whites 25g Food For Life Ezekiel 4:9 Cereal 1tsp Glutamine 2 cups Green Tea 1 capsule CLA-80 1 caplet GNC Multivitamins/Minerals 1 tablet Cal-Mag 500mg Vitamin C 400IU Vitamin E 200mcg NOW Chromium Picolinate Snack(12:18) 28g Allmax IsoKool Meal 2(1:12) 1 can Chunk Light Tuna 1.5tbsp Natural Peanut Butter 2 cups Green Tea Meal 3(4:38) 8 Egg Whites 2tbsp Natural Peanut Butter 1 slice Fat Free Cheese 2 cups Green Tea Meal 4(6:33) 8 Egg Whites 1 slice Fat Free Cheese 50g Oats 2 cups Green Tea 1 capsule CLA-80 500mg Vitamin C During W/O(9:06) 46g Dymatize Elite Whey 20g Dextrose 2tsp Glutamine Meal 5(10:51) 8 Egg Whites 1 slice Fat Free Cheese 380g Romaine Lettuce 2tbsp Fat Free Italian Dressing 12g Food For Life Ezekiel 4:9 Cereal 500mg Vitamin C 400IU Vitamin E Meal 6(12:29) 125g Cottage Cheese 2.5tbsp Natural Peanut Butter 1tsp Glutamine 1 capsule CLA-80 1 caplet Multivitamins/Minerals 1 tablet Cal-Mag 500mg Vitamin C 400IU Vitamin E Daily Total Calories - 2191 Protein - 272.1 Fat - 57 Carbohydrates - 122.5 __________________ 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.

10-24-2006, 02:15 AM	#161
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,293 Recipes: 0 Rep Power: 41	10/21/06 Saturday - Biceps, Triceps and Forearms Biceps Warm-Up Curl Bar Curls Set 1 - 30 x 12 Set 2 - 30 x 12 Curl Bar Curls Set 1 - 60 x 10 Set 2 - 60 x 10 Set 3 - 60 x 10 Alternating Dumbbell Hammer Curls Set 1 - 20 x 12 Set 2 - 20 x 12 One-Arm Dumbbell Preacher Curl Set 1 - 20 x 12 Set 2 - 20 x 12 Triceps Warm-Up Close Grip Bench Press Set 1 - 50 x 12 Set 2 - 50 x 12 Close Grip Bench Press Set 1 - 100 x 10 Set 2 - 100 x 10 Set 3 - 100 x 9 Lying Triceps Extensions Set 1 - 60 x 12 Set 2 - 60 x 12 Standing Dumbbell Triceps Extensions Set 1 - 40 x 12 Set 2 - 30 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: 61 minutes Notes: Todays Biceps, Triceps and Forearms workout was done very late. The main thing is that I got it done. The workout was intense and at times, extremely difficult. I increased weight on curl bar curls, cgbp, and lying triceps extensions. Decreased weight on dumbbell triceps extensions for a better stretch and ROM. Arm's were heavily pumped after each exercise. __________________ 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.

10-24-2006, 02:16 AM	#162
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,293 Recipes: 0 Rep Power: 41	Diet (Sunday 10/22/06) Meal 1(11:31) 8 Egg Whites 1 slice Fat Free Cheese 34g Food For Life Ezekiel 4:9 Cereal 1tsp Glutamine 2 cups Green Tea 1 capsule CLA-80 1 caplet GNC Multivitamins/Minerals 1 tablet Cal-Mag 500mg Vitamin C 400IU Vitamin E 200mcg NOW Chromium Picolinate Meal 2(2:30) 1 can Chunk Light Tuna 1.5tbsp Natural Peanut Butter 2 cups Green Tea Meal 3(4:34) 1 can Chunk Light Tuna 2tbsp Natural Peanut Butter 2 cups Coffee Meal 4(6:42) 8 Egg Whites 1 slice Fat Free Cheese 72g Silver Hill's Bakery Balanced Bread 2 cups Green Tea 1 capsule CLA-80 500mg Vitamin C During W/O(8:36) 46g Dymatize Elite Whey 20g Dextrose 2tsp Glutamine Meal 5(9:40) 4 Egg Whites 1 slice Fat Free Cheese 74g Silver Hill's Bakery Balanced Bread 500mg Vitamin C 400IU Vitamin E Meal 6(11:48) 150g Cottage Cheese 2tbsp Natural Peanut Butter 1tsp Glutamine 1 capsule CLA-80 1 caplet Multivitamins/Minerals 1 tablet Cal-Mag 500mg Vitamin C 400IU Vitamin E Daily Total Calories - 2065 Protein - 253.5 Fat - 51.2 Carbohydrates - 125 __________________ 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.

10-24-2006, 02:17 AM	#163
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,293 Recipes: 0 Rep Power: 41	Sunday 10/22/06: Posing - 30 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.

10-24-2006, 02:17 AM	#164
AYung 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:Bodyfat 10.5% 136lbs Week 11:Bodyfat 10.5% 136lbs Week 12:Bodyfat 9.7% 134.5lbs Week 13:Bodyfat 8.5% 134lbs Week 14:Bodyfat 7.7% 135lbs Week 15:Bodyfat 7.2% 134lbs Week 16: Week 17: Week 18: Contest Day 11/18/06: __________________ 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.

10-24-2006, 02:18 AM	#165
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,293 Recipes: 0 Rep Power: 41