AYung - Contest Prep for the IMPC 2006 - Page 8

AYung · 11-05-2006, 11:49 PM

Diet
(Wednesday 11/1/06)

Meal 1(7:03)
8 Egg Whites
1 slice Fat Free Cheese
20g 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

Meal 2(9:40)
165g Chicken Breast
16g Pecans
1 cup Green Tea

Meal 3(12:15)
165g Chicken Breast
16g Pecans
1 cup Green Tea

Meal 4(3:51)
1 can Chunk Light Tuna
1 slice Fat Free Cheese
45g Oats
2 cups Green Tea
1 capsule CLA-80
500mg Vitamin C

During W/O(6:53)
38g Dymatize Elite Whey
20g Dextrose
2tsp Glutamine

Meal 5(8:02)
8 Egg Whites
1 slice Fat Fre Cheese
35g Rolled Oats
500mg Vitamin C
400IU Vitamin E

Meal 6(10:37)
150g Cottage Cheese
1tbsp Almond Butter
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 - 1863
Protein - 223.1
Fat - 49.4
Carbohydrates - 106.8

AYung · 11-05-2006, 11:50 PM

11/1/06

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
Lying Leg Raises
Set 1 - BW x 20
Set 2 - BW x 20
Vertical Knee Raise
Set 1 - BW x 20
Set 2 - BW x 20
Set 3 - BW x 20

Workout Length: 24 minutes

Cardio
HIIT(Elliptical) - 140 calories
Jog - 45 seconds
Sprint - 15 seconds

Workout Length: 10 minutes

Notes: Today's Waist and Cardio sessions were very hard and I am proud that I finished them. HIIT was the much harder of the two.

AYung · 11-05-2006, 11:50 PM

Diet
(Thursday 11/2/06)
REFEED

Meal 1(7:01)
105g Rolled 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

Meal 2(9:42)
18g Dymatize Elite Whey
30g Rolled Oats
1 cup Green Tea

Meal 3(12:51)
24g Dymatize Elite Whey
1 cup Green Tea

Meal 4(2:44)
574g Sweet Potatoes
70g Oats
2 cups Green Tea
1 capsule CLA-80
500mg Vitamin C

During W/O(6:43)
24g Dymatize Elite Whey
95g Dextrose
2tsp Glutamine

Meal 5(8:06)
140g Sweet Potatoes
38g Steel Cut Oats
500mg Vitamin C
400IU Vitamin E

Meal 6(10:43)
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 - 2684
Protein - 145.7
Fat - 28
Carbohydrates - 466.4

AYung · 11-05-2006, 11:51 PM

11/2/06

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 - 120 x 10
Set 2 - 120 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: 48 minutes

Notes: Today's Quadriceps and Hamstrings workout was anothe extremely difficult and energy consuming one. Both my quads and hamstrings were pumped very well and was pretty painful at times. I decreased workout length by 5 minutes compared to last week. I think I need to lower weight on squats to improve form and prevent injury.

AYung · 11-05-2006, 11:51 PM

15 Days Out - Salt All Foods

AYung · 11-05-2006, 11:52 PM

Diet
(Friday 11/3/06)
15 Days Out
Salt All Foods

Meal 1(7:05)
8 Egg Whites
25g Steel Cut Oats
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(10:05)
165g Chicken Breast
1tbsp Almond Butter
1 cup Green Tea

Meal 3(12:46)
165g Chicken Breast
45g Steel Cut Oats
1 cup Green Tea

During W/O(3:18)
36g Dymatize Elite Whey
20g Dextrose
2tsp Glutamine

Meal 4(4:20)
8 Egg Whites
40g Steel Cut Oats
2 cups Green Tea
1 capsule CLA-80
500mg Vitamin C
400IU Vitamin E

Meal 5(7:40)
1 can Chunk Light Tuna
14g Pecans
2 cups Green Tea
500mg Vitamin C

Snack(9:53)
28g Allmax IsoKool

Meal 6(11:57)
150g Cottage Cheese
1tbsp 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 - 1771
Protein - 232.9
Fat - 45.9
Carbohydrates - 107.1
Sodium - 2157mg + Table Salt

AYung · 11-05-2006, 11:53 PM

11/3/06

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 - 60 x 10
Set 2 - 60 x 10
Set 3 - 60 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 - 57 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 good. Once again, my rest times were short and that made the exercises more difficult. I felt a bit sore going into the workout and that may have slightly hindered my performance.

AYung · 11-05-2006, 11:53 PM

Diet
(Saturday 11/4/06)
14 Days Out
Salt All Foods

Meal 1(9:15)
8 Egg Whites
Food For Life Ezekiel 4:9 Cereal - Almond
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(11:36)
26g Dymatize Elite Whey

Meal 2(2:05)
165g Chicken Breast
1tbsp Almond Butter
2 cups Green Tea

Meal 3(4:59)
8 Egg Whites
45g Steel Cut Oats
2 cups Green Tea
1 capsule CLA-80
500mg Vitamin C

During W/O(8:33)
38g Dymatize Elite Whey
20g Dextrose
2tsp Glutamine

Meal 4(9:46)
8 Egg Whites
40g Steel Cut Oats
60g Pickles
500mg Vitamin C
400IU Vitamin E

Meal 5(11:16)
1 can Chunk Light Tuna
100g Cottage Cheese
2tbsp Almond Butter
1tsp Glutamine
1 caplet Multivitamins/Minerals
1 tablet Cal-Mag
500mg Vitamin C
400IU Vitamin E

Daily Total
Calories - 1735
Protein - 223.6
Fat - 41.6
Carbohydrates - 109.9
Sodium - 2761mg + Table Salt + Hot Sauce + Mustard

AYung · 11-05-2006, 11:54 PM

11/4/06

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
Dumbbell Incline Curls
Set 1 - 15 x 10
Set 2 - 15 x 10

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
Cable Pushdowns
Set 1 - 44 x 12
Set 2 - 44 x 15
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: 47 minutes

Notes: Todays Biceps, Triceps and Forearms workout was great. I significantly decreased the length of workout by 11 minutes. I changed 2 exercises for variety, which felt nice. 2 more weeks to go!

AYung · 11-05-2006, 11:55 PM

Finished Precision/Nature's Best CLA-80.

AYung · 11-05-2006, 11:56 PM

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:Bodyfat 5.7% 133lbs
Week 18:
Contest Day 11/18/06:

AYung · 11-05-2006, 11:57 PM

Cutting out: Sugar Free Jell-O, Sugar Free Gum, Fat Free Cheese.

Decreased calories from all macronutrients this week. Will continue to drop carbohydrates mainly.

**DJSTARER** · 11-06-2006, 12:12 AM

u must be getting mad ripped. Can't wait to see. Harcore diet man.

AYung · 11-06-2006, 07:22 AM

The bodyfat % is tested with calipers, so I expect it to be off a couple %. Thanks bro for the support!

AYung · 11-06-2006, 07:23 AM

Diet
(Sunday 11/5/06)
13 Days Out
Salt All Foods

Meal 1(10:28)
8 Egg Whites
20g Food For Life Ezekiel 4:9 Cereal Almond
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

Meal 2(11:59)
1 can Chunk Light Tuna
1tbsp Almond Butter
2 cups Coffee

Meal 3(2:52)
165g Chicken Breast
1tbsp Almond Butter
2 cups Green Tea

Meal 4(5:22)
8 Egg Whites
40g Steel Cut Oats
2 cups Green Tea
500mg Vitamin C

During W/O(7:29)
38g Dymatize Elite Whey
18g Dextrose
2tsp Glutamine

Meal 5(8:52)
8 Egg Whites
30g Steel Cut Oats
120g Pickles
500mg Vitamin C
400IU Vitamin E

Meal 5(10:48)
150g Cottage Cheese
1.5tbsp Almond Butter
1tsp Glutamine
1 caplet Multivitamins/Minerals
1 tablet Cal-Mag
500mg Vitamin C
400IU Vitamin E

Daily Total
Calories - 1662
Protein - 210.4
Fat - 43.8
Carbohydrates - 97.3
Sodium - 3286mg + 1tsp Table Salt + Hot Sauce + Mustard

11-05-2006, 11:49 PM	#211
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,293 Recipes: 0 Rep Power: 41	Diet (Wednesday 11/1/06) Meal 1(7:03) 8 Egg Whites 1 slice Fat Free Cheese 20g 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 Meal 2(9:40) 165g Chicken Breast 16g Pecans 1 cup Green Tea Meal 3(12:15) 165g Chicken Breast 16g Pecans 1 cup Green Tea Meal 4(3:51) 1 can Chunk Light Tuna 1 slice Fat Free Cheese 45g Oats 2 cups Green Tea 1 capsule CLA-80 500mg Vitamin C During W/O(6:53) 38g Dymatize Elite Whey 20g Dextrose 2tsp Glutamine Meal 5(8:02) 8 Egg Whites 1 slice Fat Fre Cheese 35g Rolled Oats 500mg Vitamin C 400IU Vitamin E Meal 6(10:37) 150g Cottage Cheese 1tbsp Almond Butter 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 - 1863 Protein - 223.1 Fat - 49.4 Carbohydrates - 106.8 __________________ 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.

11-05-2006, 11:50 PM	#212
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,293 Recipes: 0 Rep Power: 41	11/1/06 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 Lying Leg Raises Set 1 - BW x 20 Set 2 - BW x 20 Vertical Knee Raise Set 1 - BW x 20 Set 2 - BW x 20 Set 3 - BW x 20 Workout Length: 24 minutes Cardio HIIT(Elliptical) - 140 calories Jog - 45 seconds Sprint - 15 seconds Workout Length: 10 minutes Notes: Today's Waist and Cardio sessions were very hard and I am proud that I finished them. HIIT was the much harder of the two. __________________ 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.

11-05-2006, 11:50 PM	#213
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,293 Recipes: 0 Rep Power: 41	Diet (Thursday 11/2/06) REFEED Meal 1(7:01) 105g Rolled 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 Meal 2(9:42) 18g Dymatize Elite Whey 30g Rolled Oats 1 cup Green Tea Meal 3(12:51) 24g Dymatize Elite Whey 1 cup Green Tea Meal 4(2:44) 574g Sweet Potatoes 70g Oats 2 cups Green Tea 1 capsule CLA-80 500mg Vitamin C During W/O(6:43) 24g Dymatize Elite Whey 95g Dextrose 2tsp Glutamine Meal 5(8:06) 140g Sweet Potatoes 38g Steel Cut Oats 500mg Vitamin C 400IU Vitamin E Meal 6(10:43) 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 - 2684 Protein - 145.7 Fat - 28 Carbohydrates - 466.4 __________________ 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.

11-05-2006, 11:51 PM	#214
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,293 Recipes: 0 Rep Power: 41	11/2/06 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 - 120 x 10 Set 2 - 120 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: 48 minutes Notes: Today's Quadriceps and Hamstrings workout was anothe extremely difficult and energy consuming one. Both my quads and hamstrings were pumped very well and was pretty painful at times. I decreased workout length by 5 minutes compared to last week. I think I need to lower weight on squats to improve form and prevent injury. __________________ 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.

11-05-2006, 11:51 PM	#215
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,293 Recipes: 0 Rep Power: 41	15 Days Out - Salt All Foods __________________ 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.

11-05-2006, 11:52 PM	#216
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,293 Recipes: 0 Rep Power: 41	Diet (Friday 11/3/06) 15 Days Out Salt All Foods Meal 1(7:05) 8 Egg Whites 25g Steel Cut Oats 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(10:05) 165g Chicken Breast 1tbsp Almond Butter 1 cup Green Tea Meal 3(12:46) 165g Chicken Breast 45g Steel Cut Oats 1 cup Green Tea During W/O(3:18) 36g Dymatize Elite Whey 20g Dextrose 2tsp Glutamine Meal 4(4:20) 8 Egg Whites 40g Steel Cut Oats 2 cups Green Tea 1 capsule CLA-80 500mg Vitamin C 400IU Vitamin E Meal 5(7:40) 1 can Chunk Light Tuna 14g Pecans 2 cups Green Tea 500mg Vitamin C Snack(9:53) 28g Allmax IsoKool Meal 6(11:57) 150g Cottage Cheese 1tbsp 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 - 1771 Protein - 232.9 Fat - 45.9 Carbohydrates - 107.1 Sodium - 2157mg + Table Salt __________________ 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.

11-05-2006, 11:53 PM	#217
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,293 Recipes: 0 Rep Power: 41	11/3/06 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 - 60 x 10 Set 2 - 60 x 10 Set 3 - 60 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 - 57 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 good. Once again, my rest times were short and that made the exercises more difficult. I felt a bit sore going into the workout and that may have slightly hindered my performance. __________________ 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.

11-05-2006, 11:53 PM	#218
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,293 Recipes: 0 Rep Power: 41	Diet (Saturday 11/4/06) 14 Days Out Salt All Foods Meal 1(9:15) 8 Egg Whites Food For Life Ezekiel 4:9 Cereal - Almond 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(11:36) 26g Dymatize Elite Whey Meal 2(2:05) 165g Chicken Breast 1tbsp Almond Butter 2 cups Green Tea Meal 3(4:59) 8 Egg Whites 45g Steel Cut Oats 2 cups Green Tea 1 capsule CLA-80 500mg Vitamin C During W/O(8:33) 38g Dymatize Elite Whey 20g Dextrose 2tsp Glutamine Meal 4(9:46) 8 Egg Whites 40g Steel Cut Oats 60g Pickles 500mg Vitamin C 400IU Vitamin E Meal 5(11:16) 1 can Chunk Light Tuna 100g Cottage Cheese 2tbsp Almond Butter 1tsp Glutamine 1 caplet Multivitamins/Minerals 1 tablet Cal-Mag 500mg Vitamin C 400IU Vitamin E Daily Total Calories - 1735 Protein - 223.6 Fat - 41.6 Carbohydrates - 109.9 Sodium - 2761mg + Table Salt + Hot Sauce + Mustard __________________ 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.

11-05-2006, 11:54 PM	#219
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,293 Recipes: 0 Rep Power: 41	11/4/06 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 Dumbbell Incline Curls Set 1 - 15 x 10 Set 2 - 15 x 10 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 Cable Pushdowns Set 1 - 44 x 12 Set 2 - 44 x 15 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: 47 minutes Notes: Todays Biceps, Triceps and Forearms workout was great. I significantly decreased the length of workout by 11 minutes. I changed 2 exercises for variety, which felt nice. 2 more weeks to go! __________________ 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.

11-05-2006, 11:55 PM	#220
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,293 Recipes: 0 Rep Power: 41	Finished Precision/Nature's Best CLA-80. __________________ 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.

11-05-2006, 11:56 PM	#221
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:Bodyfat 5.7% 133lbs 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.

11-05-2006, 11:57 PM	#222
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,293 Recipes: 0 Rep Power: 41	Cutting out: Sugar Free Jell-O, Sugar Free Gum, Fat Free Cheese. Decreased calories from all macronutrients this week. Will continue to drop carbohydrates mainly. __________________ 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.

11-06-2006, 12:12 AM	#223
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,143 Recipes: 0 Rep Power: 116	u must be getting mad ripped. Can't wait to see. Harcore diet man. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

11-06-2006, 07:22 AM	#224
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,293 Recipes: 0 Rep Power: 41	The bodyfat % is tested with calipers, so I expect it to be off a couple %. Thanks bro for the support! __________________ 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.

11-06-2006, 07:23 AM	#225
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,293 Recipes: 0 Rep Power: 41	Diet (Sunday 11/5/06) 13 Days Out Salt All Foods Meal 1(10:28) 8 Egg Whites 20g Food For Life Ezekiel 4:9 Cereal Almond 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 Meal 2(11:59) 1 can Chunk Light Tuna 1tbsp Almond Butter 2 cups Coffee Meal 3(2:52) 165g Chicken Breast 1tbsp Almond Butter 2 cups Green Tea Meal 4(5:22) 8 Egg Whites 40g Steel Cut Oats 2 cups Green Tea 500mg Vitamin C During W/O(7:29) 38g Dymatize Elite Whey 18g Dextrose 2tsp Glutamine Meal 5(8:52) 8 Egg Whites 30g Steel Cut Oats 120g Pickles 500mg Vitamin C 400IU Vitamin E Meal 5(10:48) 150g Cottage Cheese 1.5tbsp Almond Butter 1tsp Glutamine 1 caplet Multivitamins/Minerals 1 tablet Cal-Mag 500mg Vitamin C 400IU Vitamin E Daily Total Calories - 1662 Protein - 210.4 Fat - 43.8 Carbohydrates - 97.3 Sodium - 3286mg + 1tsp Table Salt + Hot Sauce + Mustard __________________ 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.