AYung - Contest Prep for the IMPC 2006 - Page 7

AYung · 10-26-2006, 07:28 AM

Also made some Kraft Sugar Free Jell-O for the first time, it was delicious!!

AYung · 11-01-2006, 01:38 AM

Diet
(Thursday 10/26/06)
REFEED

Meal 1(6:51)
83g Silver Hills Bakery Balanced Bread
45g Oats
80g Romaine Lettuce
1tbsp Fat Free Italian Dressing
1 package Sugar Free Jell-O
1tsp Glutamine
2 cups Coffee
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(9:29)
20g Dymatize Elite Whey
28g Fibre 1
1 cup Green Tea

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

Meal 4(2:45)
412g Sweet Potatoes
90g Oats
400g Romaine Lettuce
1tbsp Fat Free Italian Dressing
1 package Sugar Free Jell-O
2 cups Green Tea
1 capsule CLA-80
500mg Vitamin C

During W/O(7:37)
24g Dymatize Elite Whey
95g Dextrose
2tsp Glutamine

Meal 5(9:22)
145g Sweet Potatoes
90g Oats
20g Bob's Red Mill 5 Grain Cereal
16g Fibre 1
500mg Vitamin C
400IU Vitamin E

Meal 6(11:23)
56g Cottage Cheese
1 package Sugar Free Jell-O
1tsp Glutamine
1 capsule CLA-80
1 caplet Multivitamins/Minerals
1 tablet Cal-Mag
500mg Vitamin C
400IU Vitamin E

Daily Total
Calories - 2743
Protein - 141.1
Fat - 22.3
Carbohydrates - 472.3

AYung · 11-01-2006, 01:39 AM

10/26/06

Thursday - Quadriceps and Hamstrings

Quadriceps
Warm-Up
Squats
Set 1 - 85 x 12
Set 2 - 85 x 12

Squats
Set 1 - 170 x 8
Set 2 - 170 x 8
Set 3 - 170 x 8
Front Squats
Set 1 - 115 x 10
Set 2 - 115 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 - 10 x 12
Set 2 - 10 x 12
Set 3 - 10 x 12

Workout Length: 53 minutes

Notes: Today's Quadriceps and Hamstrings workout started out sluggish. I was seriously contemplating skipping the workout but decided that this is more important. Squats were heavy, Front Squats were brutal, Leg Extensions were painful, and the walking lunges was all of the above. Awesome.

AYung · 11-01-2006, 01:40 AM

Diet
(Friday 10/27/06)

Meal 1(7:06)
8 Egg Whites
1 slice Fat Free Cheese
25g Oats
2 cups Coffee

Meal 2(9:40)
35g Dymatize Elite Whey
18g Pecans
1 cup Green Tea

Meal 3(12:47)
30g Dymatize Elite Whey
45g Oats
1 cup Green Tea

During W/O(3:23)
46g Dymatize Elite Whey
20g Dextrose
2tsp Glutamine

Meal 4(4:19)
8 Egg Whites
1 slice Fat Free Cheese
40g Oats
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 5(6:37)
1 can Chunk Light Tuna
18g Pecans
1 capsule CLA-80
500mg Vitamin C
400IU Vitamin E

Meal 6(10:59)
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 - 1985
Protein - 233.1
Fat - 57.4
Carbohydrates - 118.8

AYung · 11-01-2006, 01:40 AM

Foolishly forgot to take my pills in my first meal so remembered in meal 4 and took them then. Will never do this again.

AYung · 11-01-2006, 01:41 AM

10/27/06

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 10
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 - 15 x 12
Set 2 - 15 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: 30 minutes

Notes: Today's Shoulder's and Calves workout was quick and effective. I efficiently decreased rest times by a good amount.

AYung · 11-01-2006, 01:42 AM

Diet
(Saturday 10/28/06)

Meal 1(9:07)
1 can Chunk Light Tuna
25g Oats
1tsp Glutamine
2 cups Coffee
1 capsule CLA-80
1 caplet GNC Multivitamins/Minerals
1 tablet Cal-Mag
500mg Vitamin C
400IU Vitamin E
200mcg NOW Chromium Picolinate

Snack(11:27)
28g Allmax IsoKool

Meal 2(2:30)
1 can Chunk Light Tuna
18g Pecans
2 cups Green Tea

Meal 3(4:32)
1 can Chunk Light Tuna
1.5tbsp Natural Peanut Butter
2 cups Coffee

Meal 4(7:07)
8 Egg Whites
50g Oats
2 cups Green Tea
1 capsule CLA-80
500mg Vitamin C

During W/O(9:00)
46g Dymatize Elite Whey
20g Dextrose
2tsp Glutamine

Meal 5(10:32)
1 can Chunk Light Tuna
1 slice Fat Free Cheese
35g Oats
500mg Vitamin C
400IU Vitamin E

Meal 6(12:32)
56g Cottage Cheese
1.5tbsp Almond Butter
1tsp Glutamine
1 capsule CLA-80
1 caplet Multivitamins/Minerals
1 tablet Cal-Mag
500mg Vitamin C
400IU Vitamin E

Daily Total
Calories - 1977
Protein - 246.3
Fat - 53.5
Carbohydrates - 110.6

AYung · 11-01-2006, 01:42 AM

Had my first taste of Almond Butter today. It was great, but I prefer the taste of Natural PB over it.

AYung · 11-01-2006, 01:43 AM

10/28/06

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 - 25 x 12
Set 2 - 25 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 10
Lying Triceps Extensions
Set 1 - 60 x 12
Set 2 - 60 x 10
Standing Dumbbell Triceps Extensions
Set 1 - 30 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: 58 minutes

Notes: Todays Biceps, Triceps and Forearms workout was good. Pumps were once again great. Forearms were burning like crazy at the end!

AYung · 11-01-2006, 01:44 AM

Diet
(Sunday 10/29/06)

Meal 1(10:31)
1 can Chunk Light Tuna
80g Mixed Vegetables
225g Broccoli
1tsp Glutamine
2 cups Coffee
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(11:58)
1 can Chunk Light Tuna
1.5tbsp Almond Butter
2 cups Green Tea

Meal 3(3:07)
1 Extra Large Egg Whole
4 Egg Whites
1 slice Fat Free Cheese
2 cups Green Tea

Meal 4(6:10)
8 Egg Whites
1 slice Fat Free Cheese
40g Oats
2 cups Green Tea
1 capsule CLA-80
500mg Vitamin C

During W/O(8:32)
38g Dymatize Elite Whey
20g Dextrose
2tsp Glutamine

Meal 5(9:39)
4 Egg Whites
1 slice Fat Free Cheese
35g Oats
1 package Sugar Free Jell-O
500mg Vitamin C
400IU Vitamin E

Meal 6(12:23)
150g Cottage Cheese
2tbsp Almond Butter
1tsp Glutamine
1 capsule CLA-80
1 caplet Multivitamins/Minerals
1 tablet Cal-Mag
500mg Vitamin C
400IU Vitamin E

Daily Total
Calories - 1880
Protein - 220.1
Fat - 47.9
Carbohydrates - 114.8

AYung · 11-01-2006, 01:45 AM

10/29/06

Sunday - 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
Set 3 - BW x 20
Lying Leg Raise
Set 1 - BW x 20
Set 2 - BW x 20

Workout Length: 22 minutes

Cardio
HIIT (Elliptical)
Jog - 45 sec
Sprint - 15 sec

Notes: Today's Waist and Cardio sessions were pretty good. I cut rest times a lot for the waist workout and the cardio was done on a new elliptical that I bought for home use.

AYung · 11-01-2006, 01:46 AM

I elliptical that I bought cost around $190.

It's one of those magnetic cheap ones. Oh well, it's pretty good for the price. I may post a pic up when I get time.

AYung · 11-01-2006, 01:47 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:Bodyfat 6.8% 133lbs
Week 17:
Week 18:
Contest Day 11/18/06:

DJohnson · 11-01-2006, 01:51 AM

When I get a job/apartment I'm definitely getting a nice elliptical. Since I can't afford one now I just paid $400 for a nice recumbent bike.

Crazy progress.

AYung · 11-01-2006, 01:55 AM

Where did you get the bike from?

I know when I have my own house, i'm turning a portion of it to a good home gym.

11-01-2006, 01:38 AM	#182
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,293 Recipes: 0 Rep Power: 41	Diet (Thursday 10/26/06) REFEED Meal 1(6:51) 83g Silver Hills Bakery Balanced Bread 45g Oats 80g Romaine Lettuce 1tbsp Fat Free Italian Dressing 1 package Sugar Free Jell-O 1tsp Glutamine 2 cups Coffee 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(9:29) 20g Dymatize Elite Whey 28g Fibre 1 1 cup Green Tea Meal 3(12:12) 24g Dymatize Elite Whey 1 cup Green Tea Meal 4(2:45) 412g Sweet Potatoes 90g Oats 400g Romaine Lettuce 1tbsp Fat Free Italian Dressing 1 package Sugar Free Jell-O 2 cups Green Tea 1 capsule CLA-80 500mg Vitamin C During W/O(7:37) 24g Dymatize Elite Whey 95g Dextrose 2tsp Glutamine Meal 5(9:22) 145g Sweet Potatoes 90g Oats 20g Bob's Red Mill 5 Grain Cereal 16g Fibre 1 500mg Vitamin C 400IU Vitamin E Meal 6(11:23) 56g Cottage Cheese 1 package Sugar Free Jell-O 1tsp Glutamine 1 capsule CLA-80 1 caplet Multivitamins/Minerals 1 tablet Cal-Mag 500mg Vitamin C 400IU Vitamin E Daily Total Calories - 2743 Protein - 141.1 Fat - 22.3 Carbohydrates - 472.3 __________________ 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.

11-01-2006, 01:39 AM	#183
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,293 Recipes: 0 Rep Power: 41	10/26/06 Thursday - Quadriceps and Hamstrings Quadriceps Warm-Up Squats Set 1 - 85 x 12 Set 2 - 85 x 12 Squats Set 1 - 170 x 8 Set 2 - 170 x 8 Set 3 - 170 x 8 Front Squats Set 1 - 115 x 10 Set 2 - 115 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 - 10 x 12 Set 2 - 10 x 12 Set 3 - 10 x 12 Workout Length: 53 minutes Notes: Today's Quadriceps and Hamstrings workout started out sluggish. I was seriously contemplating skipping the workout but decided that this is more important. Squats were heavy, Front Squats were brutal, Leg Extensions were painful, and the walking lunges was all of the above. Awesome. __________________ 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.

11-01-2006, 01:40 AM	#184
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,293 Recipes: 0 Rep Power: 41	Diet (Friday 10/27/06) Meal 1(7:06) 8 Egg Whites 1 slice Fat Free Cheese 25g Oats 2 cups Coffee Meal 2(9:40) 35g Dymatize Elite Whey 18g Pecans 1 cup Green Tea Meal 3(12:47) 30g Dymatize Elite Whey 45g Oats 1 cup Green Tea During W/O(3:23) 46g Dymatize Elite Whey 20g Dextrose 2tsp Glutamine Meal 4(4:19) 8 Egg Whites 1 slice Fat Free Cheese 40g Oats 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 5(6:37) 1 can Chunk Light Tuna 18g Pecans 1 capsule CLA-80 500mg Vitamin C 400IU Vitamin E Meal 6(10:59) 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 - 1985 Protein - 233.1 Fat - 57.4 Carbohydrates - 118.8 __________________ 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.

11-01-2006, 01:40 AM	#185
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,293 Recipes: 0 Rep Power: 41	Foolishly forgot to take my pills in my first meal so remembered in meal 4 and took them then. Will never do this again. __________________ 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.

11-01-2006, 01:41 AM	#186
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,293 Recipes: 0 Rep Power: 41	10/27/06 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 10 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 - 15 x 12 Set 2 - 15 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: 30 minutes Notes: Today's Shoulder's and Calves workout was quick and effective. I efficiently decreased rest times by a good amount. __________________ 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.

11-01-2006, 01:42 AM	#187
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,293 Recipes: 0 Rep Power: 41	Diet (Saturday 10/28/06) Meal 1(9:07) 1 can Chunk Light Tuna 25g Oats 1tsp Glutamine 2 cups Coffee 1 capsule CLA-80 1 caplet GNC Multivitamins/Minerals 1 tablet Cal-Mag 500mg Vitamin C 400IU Vitamin E 200mcg NOW Chromium Picolinate Snack(11:27) 28g Allmax IsoKool Meal 2(2:30) 1 can Chunk Light Tuna 18g Pecans 2 cups Green Tea Meal 3(4:32) 1 can Chunk Light Tuna 1.5tbsp Natural Peanut Butter 2 cups Coffee Meal 4(7:07) 8 Egg Whites 50g Oats 2 cups Green Tea 1 capsule CLA-80 500mg Vitamin C During W/O(9:00) 46g Dymatize Elite Whey 20g Dextrose 2tsp Glutamine Meal 5(10:32) 1 can Chunk Light Tuna 1 slice Fat Free Cheese 35g Oats 500mg Vitamin C 400IU Vitamin E Meal 6(12:32) 56g Cottage Cheese 1.5tbsp Almond Butter 1tsp Glutamine 1 capsule CLA-80 1 caplet Multivitamins/Minerals 1 tablet Cal-Mag 500mg Vitamin C 400IU Vitamin E Daily Total Calories - 1977 Protein - 246.3 Fat - 53.5 Carbohydrates - 110.6 __________________ 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.

11-01-2006, 01:42 AM	#188
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,293 Recipes: 0 Rep Power: 41	Had my first taste of Almond Butter today. It was great, but I prefer the taste of Natural PB over it. __________________ 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.

11-01-2006, 01:43 AM	#189
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,293 Recipes: 0 Rep Power: 41	10/28/06 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 - 25 x 12 Set 2 - 25 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 10 Lying Triceps Extensions Set 1 - 60 x 12 Set 2 - 60 x 10 Standing Dumbbell Triceps Extensions Set 1 - 30 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: 58 minutes Notes: Todays Biceps, Triceps and Forearms workout was good. Pumps were once again great. Forearms were burning like crazy at the end! __________________ 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.

11-01-2006, 01:44 AM	#190
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,293 Recipes: 0 Rep Power: 41	Diet (Sunday 10/29/06) Meal 1(10:31) 1 can Chunk Light Tuna 80g Mixed Vegetables 225g Broccoli 1tsp Glutamine 2 cups Coffee 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(11:58) 1 can Chunk Light Tuna 1.5tbsp Almond Butter 2 cups Green Tea Meal 3(3:07) 1 Extra Large Egg Whole 4 Egg Whites 1 slice Fat Free Cheese 2 cups Green Tea Meal 4(6:10) 8 Egg Whites 1 slice Fat Free Cheese 40g Oats 2 cups Green Tea 1 capsule CLA-80 500mg Vitamin C During W/O(8:32) 38g Dymatize Elite Whey 20g Dextrose 2tsp Glutamine Meal 5(9:39) 4 Egg Whites 1 slice Fat Free Cheese 35g Oats 1 package Sugar Free Jell-O 500mg Vitamin C 400IU Vitamin E Meal 6(12:23) 150g Cottage Cheese 2tbsp Almond Butter 1tsp Glutamine 1 capsule CLA-80 1 caplet Multivitamins/Minerals 1 tablet Cal-Mag 500mg Vitamin C 400IU Vitamin E Daily Total Calories - 1880 Protein - 220.1 Fat - 47.9 Carbohydrates - 114.8 __________________ 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.

11-01-2006, 01:45 AM	#191
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,293 Recipes: 0 Rep Power: 41	10/29/06 Sunday - 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 Set 3 - BW x 20 Lying Leg Raise Set 1 - BW x 20 Set 2 - BW x 20 Workout Length: 22 minutes Cardio HIIT (Elliptical) Jog - 45 sec Sprint - 15 sec Notes: Today's Waist and Cardio sessions were pretty good. I cut rest times a lot for the waist workout and the cardio was done on a new elliptical that I bought for home use. __________________ 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.

11-01-2006, 01:46 AM	#192
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,293 Recipes: 0 Rep Power: 41	I elliptical that I bought cost around $190. It's one of those magnetic cheap ones. Oh well, it's pretty good for the price. I may post a pic up when I get 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.

11-01-2006, 01:47 AM	#193
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:Bodyfat 6.8% 133lbs 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.

11-01-2006, 01:51 AM	#194
DJohnson IMPC Contestant Join Date: Sep 2005 Location: Alberta, Canada Posts: 1,076 Recipes: 0 Rep Power: 50	When I get a job/apartment I'm definitely getting a nice elliptical. Since I can't afford one now I just paid $400 for a nice recumbent bike. Crazy progress. __________________ Age: 21 Height: 5'10.5" Mar, 2001: 135lbs @ ~14% Nov, 2004: 245lbs @ ~40% Feb, 2006: 188lbs @ 20.1% - Hydrostatic Tested Dec, 2006: 168lbs @ 5.5% - 7 Point Caliper Tested BULKING FOR A LONG TIME NOW Long Term Goal: Over 200lbs @ 8%

11-01-2006, 01:55 AM	#195
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,293 Recipes: 0 Rep Power: 41	Where did you get the bike from? I know when I have my own house, i'm turning a portion of it to a good home gym. __________________ 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.

11-01-2006, 03:01 AM	#196
DJohnson IMPC Contestant Join Date: Sep 2005 Location: Alberta, Canada Posts: 1,076 Recipes: 0 Rep Power: 50