T Nation

A Year in the Life


#1

5'10
199 lbs

Physical Goals: to be bigger, stronger, leaner, harder

Mental Goals: build more confidence, less outside influence

I'll throw up some recent pics and then later post my training routine/diet.


#2


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#3

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#4

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#5

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#6

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#7

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#8

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#9

LEGS
5 sets squats
4 sets leg press
4 sets lunges
4 sets lying leg curls
3 sets leg extensions
3 sets 1 leg curls

CHEST
3 sets wide grip pull ups
5 sets flat bench
4 sets incline bench
4 sets pec deck or cables
3 sets incline flyes

ARMS
4 sets bb curls
4 sets single arm preachers
3 sets hammer curls
4 sets wide grip pushdowns
4 sets close grip bench
3 sets cable pulls

BACK
3 sets chins
5 sets db rows
4 sets wide grip pull downs
4 sets deads
4 sets narrow grip pull downs
3 sets cable rows

DELTS
5 sets seated db press (will change to standing bb press when i get a belt)
4 sets db side laterals
4 sets front plate raises
3 sets reverse flyes
3 sets upright rows

alternate abs/calves every other workout

CARDIO
30 minutes stepper 5x a week


#10

Meal #1
10 egg whites, 3/4 cup oats, 3oz blueberries

Meal#2
6oz chicken, 3 cups greens, 2g fish oil

Meal #3
5oz beef, 1 cup whole wheat pasta

Mea; #4
6oz chicken, 4oz sweet potato, 1 cup greens, 2g fish oil

Meal #5
7oz fish or 1 can tuna, 1/2 cup brown rice, 1 cup greens

Meal #6
1 scoop protein, 1 tbsp peanut butter

PWO
1 scoop protein, 1 banana

CALS 3200
PROTEIN 277
CARBS 317
FAT 94

SUPPLEMENTS
protein powder
multi vitamin
vitamin c
creatine mono
glutamine
bcaas


#11

Arms - 14"
Forearm - 11"
Chest - 40.5"
Quad - 22.5"
Calf - 15"
Waist - 37"

Going to do my cardio in a few minutes.


#12

It would figure I'd get sick as soon as I started a log. Been pretty much just sleeping and eating these past few days.

Today I banged out 20 minutes of stairs and 2 circuits of abs.

For the rest of the day I'll be eating and sleeping trying to shake this. Lots of vitamin C.