MARIA1221
07-21-2010, 05:19 PM
mon
legs calves
leg press 4 sets 12 reps
sldl 4 sets 12 reps
extension 4 sets 12 reps
standing calves 4 sets reps 21-10-8-6
seated calves 2 sets reps 30
cardio 10 minutes stepper
tues
chest triceps abs
incline db press 4 sets 10 reps
flat bb press 10 reps 3 sets
cable crossovers 2 sets 10 reps
triceps dips 4 sets 10 reps
ez bar lying tri ext 4 sets 10 reps
abs decline sit-ups 3 est 15 reps
butterflys crunches 3 sets 15 reps
wed just cardio intervals 9
thurs
back biceps calves
hyperextensions 4 sets reps 12-10-8-6
pulldowns 4 sets reps 12-10-8-6
seated rows sets 4 reps 12-10-8-6
biceps bar curls 4 sets reps 10
alt db curls 4 sets 10 reps
hammer curls sets 4 reps 10
seated calves sets 2 30 reps
standing calves 4 sets 10-8-6-6
fri shoulder abs
machine press 4 sets reps 10
bentover lat raises 4 sets reps 10
lateral raises 3 sets reps12
abs lying pelvic lift 3 sets 15 reps
elbow to knee 3 sets 15 reps
cardio 20 min fast paced
saturday cardio treadmill hills 4 intervals
sunday off
my diet is
morning 7 am preworkout
6 egg white one whole egg 1/2 cup oats
postworkout meal
10 am 1 scoop protein whey isolate 1 slice white bread or 1/2 cup white rice
12:30 pm lunch at work
turkey patty 4 oz lean veggies black beans or 1/2 cup brown rice
3pm snack
4 oz turkey patty veggies 1 cup greens
6:30 or 7 pm dinner
4 oz chicken breast salmon or lean beef 4 oz with 1 cup veggies
9 pm caesin 1 scoop 6 almonds
water 4 liters a day in adiition to taking anavar 2.5 in the morning and 2.5 late afternoon and clen but I'VE ONLY LOST 5 POUNDS IN ONE MONTH MY BODY FAT IS 19 AND WEIGHT IS 168 I'M 5,6 37 YEARS OH MY COMPETITION HERE WS IN MARCH THE 27 10 MY WEIGHT HERE WAS 150 BODYFAT 13 BUT I DIDNT NOT LIKE THE WAY I LOOKED NOT TOGHT AT ALL I WANT TO LOOK TIGHT AND LEAN
legs calves
leg press 4 sets 12 reps
sldl 4 sets 12 reps
extension 4 sets 12 reps
standing calves 4 sets reps 21-10-8-6
seated calves 2 sets reps 30
cardio 10 minutes stepper
tues
chest triceps abs
incline db press 4 sets 10 reps
flat bb press 10 reps 3 sets
cable crossovers 2 sets 10 reps
triceps dips 4 sets 10 reps
ez bar lying tri ext 4 sets 10 reps
abs decline sit-ups 3 est 15 reps
butterflys crunches 3 sets 15 reps
wed just cardio intervals 9
thurs
back biceps calves
hyperextensions 4 sets reps 12-10-8-6
pulldowns 4 sets reps 12-10-8-6
seated rows sets 4 reps 12-10-8-6
biceps bar curls 4 sets reps 10
alt db curls 4 sets 10 reps
hammer curls sets 4 reps 10
seated calves sets 2 30 reps
standing calves 4 sets 10-8-6-6
fri shoulder abs
machine press 4 sets reps 10
bentover lat raises 4 sets reps 10
lateral raises 3 sets reps12
abs lying pelvic lift 3 sets 15 reps
elbow to knee 3 sets 15 reps
cardio 20 min fast paced
saturday cardio treadmill hills 4 intervals
sunday off
my diet is
morning 7 am preworkout
6 egg white one whole egg 1/2 cup oats
postworkout meal
10 am 1 scoop protein whey isolate 1 slice white bread or 1/2 cup white rice
12:30 pm lunch at work
turkey patty 4 oz lean veggies black beans or 1/2 cup brown rice
3pm snack
4 oz turkey patty veggies 1 cup greens
6:30 or 7 pm dinner
4 oz chicken breast salmon or lean beef 4 oz with 1 cup veggies
9 pm caesin 1 scoop 6 almonds
water 4 liters a day in adiition to taking anavar 2.5 in the morning and 2.5 late afternoon and clen but I'VE ONLY LOST 5 POUNDS IN ONE MONTH MY BODY FAT IS 19 AND WEIGHT IS 168 I'M 5,6 37 YEARS OH MY COMPETITION HERE WS IN MARCH THE 27 10 MY WEIGHT HERE WAS 150 BODYFAT 13 BUT I DIDNT NOT LIKE THE WAY I LOOKED NOT TOGHT AT ALL I WANT TO LOOK TIGHT AND LEAN