Cj-007

9-7

Gym from 5:45-6:45
Take nox-cg3 b4 I lift
Legs:
Squats: 3 x's 10, ass to ground
Leg press: 3 x's 10
Calf: 3 x's 15
Hamstring extensions: 3x's 10

NO abs or cardio, had to go to work early

Diet:
Breakfast: 3 eggs scrambled and 2 pieces of wheat toast, 1/2 glass of O.J.

Snack: apple, bannana, yogurt, water

Lunch: left over chicken breast, water

Snack, more chicken and pasta(mom made pasta, had to eat it)

Dinner: 3 slices of pizza

Trying a different workout routine starting Monday, as always comments/critisizm are welcomed

wukkadb

ATG squats, nice!

__________________

Cj-007

OMg am I paying for it now,lol
Trying ur 5 x's 5 program. I'll keep everyone updated

__________________
The way you train is the way you wil fight

Truuuax

__________________

Cj-007

9-10
Alarm didn't go off this morning, no lifting

Diet:
Fat free yogurt, apple, bannana, 2 oat and honey bar, 12oz water

Snack: handfull of almonds, protien bar, 12 oz water

Lunch: 2 turkey sandwichs, on wheat bread, no spread, 12 oz water

Dinner: 1 small chicken breast, brocoli , water

Snack: 1 Labatt Blue Lite

Had to work late again( Im the GM of a computer repair store) so no training tonight.

In home workout to make up for no training tonight:

pushups 3 x's 25

Situps on stability ball, 150

Bas Ruten audio boxin work out, 3 3 minutes rounds

Tommorow back on track

__________________
The way you train is the way you wil fight

Cj-007

9-11

Gym 5:30-6:30
I take nox-cg3 1/2 hour b4 I lift.

Today was a condition day.
Abs:
3 x's 20 in rotary chair
Hanging from bar and doing knee raises
3 x' 15
10 minutes of abs on stability ball

20 Minutes of Oliptical

Got home and took Cyto Sport Muscle Milk

Diet:

Breakfast: Bannana, 1/2 bowl special K ceral, skim milk, 2 slices of wheat toast.

Snack: Fat free yogurt, apple, 2 oat n honey bars, 12 oz of water

Lunch: 2 chicken breasts and water, I know I forgot my greens.

Snack: 1 piece of leftover chicken

Dinner: Veggies and fish

Snack: muscle Milk

Training:
45 minutes of bjj class
1 hour of open matt

Got home, another 10 minutes of abs on the stability ball.

That's all for 2night guys, be back on tommorow

__________________
The way you train is the way you wil fight

Cj-007

9-12

Gym from 5:30-6:30, I take nox-cg3 b4 I lift
Military press:90 each arm @max

Squats-barley did them, I forgot my weight belt at home n Im comming off a back injury
10x's135 (normal, not atg ones)
4x5x185

Deadlifts: This was so bad, my back was buggin so bad I could do the bar, how ****in sad

Dips: 5x's 5 20 second rest inbetween sets

I also tak cyto sport muscle milk as a post workout meal

My back hurts bad right now so Im going home to ice and stretch out, no training tonight.

Diet:

Breakfast:Bannanna, ff yogurt, 2 oat n honey bars, water, 20 almonds.

Snack: Protien Bar and 12 oz of water

Lunch: 2 pieces of fish

Snack:none

Dinner: tuna fish on wheat bread, brocoli and water

I'm thinking I prob need to do a lot of back strenghting exercises. I still can't believe I could only deadlift the bar. Till tommorow...

__________________
The way you train is the way you wil fight

wukkadb

Lookin' good man, keep it up! 5x5=excellent results

__________________

Cj-007

9-13

Lift from 5:30-6:30, I take nox cg3 b4 I lift

Conditioning Day:
Obliques: 3x's 20
Hanging knee raises: 3x's 20
10 minutes of situp on the stability ball non stop

Oliptical for 20 minutes, lvl 15 total body

Diet:

Breakfast: 3 scrambled eggs, 2 pieces of wheat toast, 1 hash brown, 1 bowl of honey bunches of oats ceral, w/ skim milk

Snack:FF yogurt and honey n oat bar

Lunch: 2 turkey sandwiches on wheat, 1 apple and water

Snack: protien bar and water

Dinner: Buffalo style chicken tenders, lite ranch and 2 pieces of garlic toast, water

I was mad hungry today, I have no idea why, I normal only eat 15-1800 calories a day, today was 3000

Training: 1/2 of sitting on my ass cuz i had to wait for someone to roll with
45 minutes of bjj,submitted someone 3 times, wasnt even tryin to cuz my back still hurts, he got pissed and asked if i was really injured
3 5 minute rounds of bag work on thai bag, no gloves or pads.

Thankx for the words of encouragment

__________________
The way you train is the way you wil fight

Cj-007

9-17

Took nox-cg3 b4 I went to gym
Lifted from 5:30-6:30

warmup: obliques 3 x's 20

Bench:
10 x's 135
5 x's 155
5 x's 165
5 x's 175
5 x's 185

Dips:
4x's 7
1x's 10

Pulls up: 5 x's 5- nice and slow ones too

Diet:

2 bannana's, 2 oat and honey bars, 1 fat free yogurt, water

no snack

Lunch: meal replacement bar

Snack: one small piece of turkey, 4 baby carrots

Dinner: one piece of pizza(had to eat it or i would of had to throw it out)
pasta with meat sauce( same as pizza)

Training: 1/2 rolling
1 hour mma class, just good stuff

Very busy at work, didnt have a chance to eat much today
I have slimmed down, yet I gained 4 pounds in the last 2 weeks, wtf,lol

See ya tommorow

__________________
The way you train is the way you wil fight