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Talk / Fitness / Training logs / STE's Get ripped or die trying!

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By STE, Thu 24 May 2007 at 10:09am 
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Will post details shortly.....

Edited Sat 26 May 2007 at 9:20pm

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Re: STE's Get ripped or die trying!

By Stu, Thu 24 May 2007 at 10:15am 
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Nice title STE!

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Re: STE's Get ripped or die trying!

By JustThe5, Thu 24 May 2007 at 11:20am 
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What is your present bf%?

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Re: STE's Get ripped or die trying!

By Ender, Thu 24 May 2007 at 11:21am 
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*goes gay

you go girl!

*straight

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Re: STE's Get ripped or die trying!

By billprice, Thu 24 May 2007 at 11:31am 
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Good luck Ste!

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Re: STE's Get ripped or die trying!

By STE, Sat 26 May 2007 at 9:21pm 
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.
Ok,

New Goal - to get into single digit bodyfat measurement.

Current bodyfat % - TBA
Current Weight: 13st

Diet:-

This will be pretty much be the basis of my diet for a while:-

Breakfast:
3 egg whites and 1 whole egg scrambled.
1 scoop of Express Whey

Mid morn:
1 scoop of Express Whey
Apple
25g nuts

Lunch:
Meat + salad (consists of red pepper, lettuce, etc)
Apple
25g nuts

Mid aft:
1 scoop of Express Whey
Apple
25g nuts

On training days:
Banana pre-workout
2 scoops express Whey + 40g simple carbs.

Tea:
Meat + salad (consists of red pepper, lettuce, etc)
Apple
25g nuts

Supper:
1 scoop of Express Whey or cottage cheese.

Total cals (1700 non workout days & 2100 on workout days)

Workout

Training as per normal hypertrophy program, I will be steering clear of ultra low rep stuff (1-5) as my body will be in a fragile state.

Monday: Muscles Worked:
Dumbbell Bench Press 3 x 10 (Chest/Triceps/ Delts)
Seated Military Dumbbell Press 2 x 10 (Delts)
Wide Grip Chins 3 x 10 (Back/ Lats/ Biceps) alt. Lat Pulldowns
Leg Press 3 x 10 (Quads)
Glute Ham Raise 3 x 15 (Glutes/ Hams/ Lower Back)

Tuesday: Stay Home!

Wednesday: Muscles Worked:
Dumbbell Flyes 3 x 10 (Chest)
Bent Over Barbell Rows 3 x 10 (Back/ Lats)
Squats 3 x 10 (Quads/ Hams/ Glutes)
Leg Extensions 3 x 12 (Quads)
Cambered Bar Curls 2 x 15 (Biceps)
Dips 1 x 15-20 (Chest/Delts/Triceps)

Thursday: Relax and spend the day playing xbox

Friday: Muscles Worked:
Incline Dumbbell Press 3 x 10 (Chest/ Delts/ Triceps)
Seated Cable Rows 3 x 10 (Back/ Lats)
Stiff Legged Deadlifts *4 x 8 (Lower Back/ Hams/ Traps)
Dumbell Lunges 2 x 15 (Glutes/ Quads)
Standing Calf Raises 3 x 20-25 (Calves)


Saturday & Sunday: Rest or might do some light cardio (e.g. 30 minutes on a slightly incline treadmill).

That's all for now folks, any one else want to play along?

Edited Tue 29 May 2007 at 11:33am

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Re: STE's Get ripped or die trying!

By wallace, Sat 26 May 2007 at 9:22pm 
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Nice, mate. But shouldn't there be more carbs in there?

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Re: STE's Get ripped or die trying!

By greg, Sat 26 May 2007 at 9:24pm 
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I don't see any mention of Drifters or other stuff from "The Draw" in your diet plan :P

Can you put your hand on your heart and say you won't eat anything naughty?

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Re: STE's Get ripped or die trying!

By Science Boy, Sat 26 May 2007 at 9:25pm 
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STE wrote:

.
Note to self
I will perform the Bicep Curls, and Dips AFTER I squat.
This is because you need your shoulders and arms as stabilizers, and it will compromise your strength on the squat rack if you pre-fatigue them.
When squatting, remember to keep the back straight and go slightly below parallel. This will prevent injury to the knees by transferring the weight of the load from your knees to your quads, hams and glutes.



You been reading Modern Day Hercules? Good read.

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Re: STE's Get ripped or die trying!

By STE, Sat 26 May 2007 at 9:26pm 
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Science wrote:

STE wrote:

.
Note to self
I will perform the Bicep Curls, and Dips AFTER I squat.
This is because you need your shoulders and arms as stabilizers, and it will compromise your strength on the squat rack if you pre-fatigue them.
When squatting, remember to keep the back straight and go slightly below parallel. This will prevent injury to the knees by transferring the weight of the load from your knees to your quads, hams and glutes.



You been reading Modern Day Hercules? Good read.



:-P

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