Meal Plan
MEAL 1: 7AM
-7 EGGS (1 WITH YOKE, 6 WITHOUT)
-1 wholemeal bread
-2 SCOOP SHAKE
MEAL2: 10AM
-1 TBSP NATURAL PEANUT BUTTER
-2 SLICES 100% WHOLE WHEAT BREAD
-8 TO 10 STRAWBERRIES
MEAL3: 1PM
-5 OZ CHICKEN BREAST
-6 OZ SWEET POTATO
-1 CUP BROCCOLI
-1.5 TEASPOON OLIVE OIL.
MEAL 4:
-5 OZ CHICKEN BREAST
-1 CUP BROWN RICE
-3 CUPS SPINACH
-2 SCOOPS SHAKE
MEAL 5:
-5 OZ TILAPIA OR WHITE FISH
-1/3 CUP BROWN RICE
-1 CUP STEAMED MIXED VEGETABLES
INTRA-WORKOUT
- SIZE ON
MEAL 6: POST WORKOUT
- 2 SCOOP SHAKE
- 1 SLICE WHOLE WHEAT BREAD W/ 1 TEASPOON PEANUT BUTTER
-----------------------------------------------------
Menu :
SHOULDER.
OBJECTIVE: SIZE, DEFINITIONS, HARDENED.
ROUTINE: I MIXED IN A LIL BIT OF EVERYTHING WHICH IS COMPLETELY UNORTHODOX.
FROM SUPERSETS TO INTERVAL TO MUSCLE STIMULATION BUT MAINTAINED HEAVY WEIGHTS
AND WE PUSHED TO TOTAL FAILURE.
1) -WARMUPS: 15 BLURPEE
2) Supersets 1
-STANDING DB PRESS @ 4 X 15, 12,10, 8
-SEATED DB PRESS @ 4 X 15, 12, 10, 8
3) -INTERVAL: PUSHUPS REG+CLOSED GRIP+FREEZE @ 4X10-15
4) -SMITH'S SHOULDER PRESS @ 4X12,10,8,8
5) -INTERVAL W/
-DECLINED PUSHUPS PEC SUPERSETS W/ TRICEP PUSHUPS @ 4X10
6) Supersets
-STANDING BB PRESS @ 3X12,8,6
-STANDING BB REAR PRESS @ 3X12,8,6
7) -INTERVAL W/ PEC PUSHUPS V LEG @ 3X15,12,10
8) -LAT RAISES @ 4X10
9) -FRONT RAISES @ 4X10
10) -DUMBELL STIMULATIONS (TO RELEASE MUSCLE FIBER)
-CONSIST OF: DB CURLS, HAMMER CURLS, FRONT CURLS, LAT/FRONT RAISES/DB PRESSES
11) -LEG WAVES SUPER SETS WITH HORIZONTAL LEG RAISE @ 3 X TOTAL FAILURE
12) -FINISHED WITH SUPER SETS OF;
-LAT RAISE+FRONT RAISE+DB PRESS @ 4X10,8,6,4
13) -SHRUGS @ 4X10 ( 2 plate side by side)
---------------------------------------------------------
Overview:
This is what ive been waiting for so long, after few month the moment have come.
the workout that gonna make definition for every inch of my body.
is kind of intense but i know M confirm he know i can do it already.i just need to
remember all the technique he teach like breathing and jerking.
every single day gonna focus to diffent type of muscle, i dont feel tired by looking
forward for every session which gonna get me close to my target.my dream which i work
so fucking hard.
No whine, no more excuse.ill give it all whatever it come.im gonna nail everything with
i have.
Sunday, May 22, 2011
Project M : Day 16: Muscle Building Phase 2 : Pull Workout
Meal Plan
MEAL 1: 7AM
-7 EGGS (1 WITH YOKE, 6 WITHOUT)
-1 wholemeal bread
-2 SCOOP SHAKE
MEAL2: 10AM
-1 TBSP NATURAL PEANUT BUTTER
-2 SLICES 100% WHOLE WHEAT BREAD
-8 TO 10 STRAWBERRIES
MEAL3: 1PM
-5 OZ CHICKEN BREAST
-6 OZ SWEET POTATO
-1 CUP BROCCOLI
-1.5 TEASPOON OLIVE OIL.
MEAL 4:
-5 OZ CHICKEN BREAST
-1 CUP BROWN RICE
-3 CUPS SPINACH
-2 SCOOPS SHAKE
MEAL 5:
-5 OZ TILAPIA OR WHITE FISH
-1/3 CUP BROWN RICE
-1 CUP STEAMED MIXED VEGETABLES
INTRA-WORKOUT
- SIZE ON
MEAL 6: POST WORKOUT
- 2 SCOOP SHAKE
- 1 SLICE WHOLE WHEAT BREAD W/ 1 TEASPOON PEANUT BUTTER
-----------------------------------------------------
Menu :
*PULL WORK OUT.*
1) -WARMUPS: LIKE THE REGULARS.
-JUMPING JACKS 3 X 25,15,
-10-HIGH JUMPS 3 X 25,15,10
-BLURPEE 3 X 25,15,10
-SQUAT JUMPS 3 X 25,15,10
2) -UP RIGHT ROW SMITH'S MACHINE: 4X12
3) -BENT OVER ROW: 4X12
4) -LAT PULLDOWN:4X12
5) -DB PEC FLY FLAT BENCH: 4X12
6) -DB CURL: 4X12
7) -HAMMER CURL: 4X12
8) -BARBEL REVERSE CURL:4X12
9) -DB OVERHEAD KICKBACKS: 4X10,8,8,6
10) -DB SHRUGS:6X12,12,10,8,810
---------------------------------------------------------
Overview:
Pull is more to make definition and to get cut.it looks pretty simple workout,
but if you in correctly everything between the interval and rest time, i guarantee you will
sweat like hell.
i noticed the different strenght between my arms when i did the isolation routine.and my
left grip not as tight as my right even my left arm now stronger than my right arms.hahaha
quite confusing aite.
QUiting is not my words anymore and even an option.ive been this far enough to stop,now
my mind can focus on whatever the routine is.and ill drive , give 200% for every workout.
my next goal, be able to do shrugs with 3 plates side by side!!!
MEAL 1: 7AM
-7 EGGS (1 WITH YOKE, 6 WITHOUT)
-1 wholemeal bread
-2 SCOOP SHAKE
MEAL2: 10AM
-1 TBSP NATURAL PEANUT BUTTER
-2 SLICES 100% WHOLE WHEAT BREAD
-8 TO 10 STRAWBERRIES
MEAL3: 1PM
-5 OZ CHICKEN BREAST
-6 OZ SWEET POTATO
-1 CUP BROCCOLI
-1.5 TEASPOON OLIVE OIL.
MEAL 4:
-5 OZ CHICKEN BREAST
-1 CUP BROWN RICE
-3 CUPS SPINACH
-2 SCOOPS SHAKE
MEAL 5:
-5 OZ TILAPIA OR WHITE FISH
-1/3 CUP BROWN RICE
-1 CUP STEAMED MIXED VEGETABLES
INTRA-WORKOUT
- SIZE ON
MEAL 6: POST WORKOUT
- 2 SCOOP SHAKE
- 1 SLICE WHOLE WHEAT BREAD W/ 1 TEASPOON PEANUT BUTTER
-----------------------------------------------------
Menu :
*PULL WORK OUT.*
1) -WARMUPS: LIKE THE REGULARS.
-JUMPING JACKS 3 X 25,15,
-10-HIGH JUMPS 3 X 25,15,10
-BLURPEE 3 X 25,15,10
-SQUAT JUMPS 3 X 25,15,10
2) -UP RIGHT ROW SMITH'S MACHINE: 4X12
3) -BENT OVER ROW: 4X12
4) -LAT PULLDOWN:4X12
5) -DB PEC FLY FLAT BENCH: 4X12
6) -DB CURL: 4X12
7) -HAMMER CURL: 4X12
8) -BARBEL REVERSE CURL:4X12
9) -DB OVERHEAD KICKBACKS: 4X10,8,8,6
10) -DB SHRUGS:6X12,12,10,8,810
---------------------------------------------------------
Overview:
Pull is more to make definition and to get cut.it looks pretty simple workout,
but if you in correctly everything between the interval and rest time, i guarantee you will
sweat like hell.
i noticed the different strenght between my arms when i did the isolation routine.and my
left grip not as tight as my right even my left arm now stronger than my right arms.hahaha
quite confusing aite.
QUiting is not my words anymore and even an option.ive been this far enough to stop,now
my mind can focus on whatever the routine is.and ill drive , give 200% for every workout.
my next goal, be able to do shrugs with 3 plates side by side!!!
Project M : Day 15: Muscle Building Phase 2
Meal Plan
MEAL 1: 7AM
-7 EGGS (1 WITH YOKE, 6 WITHOUT)
-1 wholemeal bread
-2 SCOOP SHAKE
MEAL2: 10AM
-1 TBSP NATURAL PEANUT BUTTER
-2 SLICES 100% WHOLE WHEAT BREAD
-8 TO 10 STRAWBERRIES
MEAL3: 1PM
-5 OZ CHICKEN BREAST
-6 OZ SWEET POTATO
-1 CUP BROCCOLI
-1.5 TEASPOON OLIVE OIL.
MEAL 4:
-5 OZ CHICKEN BREAST
-1 CUP BROWN RICE
-3 CUPS SPINACH
-2 SCOOPS SHAKE
MEAL 5:
-5 OZ TILAPIA OR WHITE FISH
-1/3 CUP BROWN RICE
-1 CUP STEAMED MIXED VEGETABLES
INTRA-WORKOUT
- SIZE ON
MEAL 6: POST WORKOUT
- 2 SCOOP SHAKE
- 1 SLICE WHOLE WHEAT BREAD W/ 1 TEASPOON PEANUT BUTTER
-----------------------------------------------------
Menu :
EXPLOSIVE TOTAL BODY BLAST H.I.I.T
1) -WARM UPS: THE REGS OF JUMPS AND PRESSES @ 25 REPS
2) -CARDIO BLAST SHORT SPRINT @ 3 X10,12,10
3) -SHADOW BOXING 10 MINS
4) -DEFENSE+BLURPEE+COMBO BOXING+HAMMER JACKS
5) -SPRINT+STAIRS OF DEATH @ 3 ROUNDS
6) -HURDLE PUSH @ 3 ROUNDS
7) -DB BICEP CURLS SUPERSETS WITH TRICEPS DIPS @ 3 X 12/15
8) -90DEG AB CRUNCH SUPERSETS WITH PUSH UPS @ 3X15.
---------------------------------------------------------
overview:
todays is more on to stimulate my human growth hormon by pushing specificly on the legs.
why we need to workout on legs???
1) Its the biggest muscle for our body
2) Its where all the growth hormon which can help the muscle phase
The legs is important.we dont want a chicken legs which sumtimes people more focus on
upper body.we want a proportional body that will maintain our agility too.
do not forget to workout your legs in watever routine, at least once a week or every fortnight
"Go Hard or Go Home"
MEAL 1: 7AM
-7 EGGS (1 WITH YOKE, 6 WITHOUT)
-1 wholemeal bread
-2 SCOOP SHAKE
MEAL2: 10AM
-1 TBSP NATURAL PEANUT BUTTER
-2 SLICES 100% WHOLE WHEAT BREAD
-8 TO 10 STRAWBERRIES
MEAL3: 1PM
-5 OZ CHICKEN BREAST
-6 OZ SWEET POTATO
-1 CUP BROCCOLI
-1.5 TEASPOON OLIVE OIL.
MEAL 4:
-5 OZ CHICKEN BREAST
-1 CUP BROWN RICE
-3 CUPS SPINACH
-2 SCOOPS SHAKE
MEAL 5:
-5 OZ TILAPIA OR WHITE FISH
-1/3 CUP BROWN RICE
-1 CUP STEAMED MIXED VEGETABLES
INTRA-WORKOUT
- SIZE ON
MEAL 6: POST WORKOUT
- 2 SCOOP SHAKE
- 1 SLICE WHOLE WHEAT BREAD W/ 1 TEASPOON PEANUT BUTTER
-----------------------------------------------------
Menu :
EXPLOSIVE TOTAL BODY BLAST H.I.I.T
1) -WARM UPS: THE REGS OF JUMPS AND PRESSES @ 25 REPS
2) -CARDIO BLAST SHORT SPRINT @ 3 X10,12,10
3) -SHADOW BOXING 10 MINS
4) -DEFENSE+BLURPEE+COMBO BOXING+HAMMER JACKS
5) -SPRINT+STAIRS OF DEATH @ 3 ROUNDS
6) -HURDLE PUSH @ 3 ROUNDS
7) -DB BICEP CURLS SUPERSETS WITH TRICEPS DIPS @ 3 X 12/15
8) -90DEG AB CRUNCH SUPERSETS WITH PUSH UPS @ 3X15.
---------------------------------------------------------
overview:
todays is more on to stimulate my human growth hormon by pushing specificly on the legs.
why we need to workout on legs???
1) Its the biggest muscle for our body
2) Its where all the growth hormon which can help the muscle phase
The legs is important.we dont want a chicken legs which sumtimes people more focus on
upper body.we want a proportional body that will maintain our agility too.
do not forget to workout your legs in watever routine, at least once a week or every fortnight
"Go Hard or Go Home"
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