T Nation

Silentaggression's Silent Transformation


#1

Day 01 : 05/18/2009

Cardio
Time : 5:15 a.m.
1 hr walk

Workout
Time : 11:30 a.m.

Hammer Strength M/C Curls
70 x 27 (13,7,7)

Reverse Cable Curls
80 x 27 (15,6,6)

Leg Press Calf Raise
45 x 15 (12,6)

Leg Press (for Hams)
90 x 30 (20,10) {too light}

Hack Squats
90 x 16, 115 x 8


#2

Day 02 : 05/19/2008

Cardio
Time : 5:20 a.m.
1 hr walk


#3

Day 03 : 05/20/2009

Cardio
Time : 5:40 a.m.
45 mins

Workout
Time : 11:30 a.m.

Hammer Strength Incline Press
95 x 14 (10,3,1)

Hammer Strength Behind the Neck Press
55 x 19 (11,5,3)

Dips
(bw,30) x 15 (8,3,1)

Wide Grip Lat Pulldown
150 x 20 (10,5,5)

Rack Deadlifts
365 x 10, 455 x 4

Diet Log
http://fitday.com/fitness/PublicJournals.html?Owner=bulldogged


#4

Day 04 : 05/21/2008

Cardio
Time : 5:45 p.m.
1 hr walk


#5

Day 05 : 05/22/2009

Cardio
Time : 5:45 p.m.
1 hr
Time : 7:40 p.m.
50 min walk w/ my 1 yr old

Workout
Time : 11:30 a.m.

Barbell Curl
95 x 17 (10,5,2)

Reverse EZ Bar Curl
60 x 16 (10,4,2), 30 x 20

Stng Calf Raises
200 x 6, 140 x 5, 100 x 6 (15 count pause at the bottom)

Lying Leg Curl
190 x 11 (8,2,1)

Leg Extensions
120 x 30 (14,8,8)

Leg Press
200 x 8, 145 x 20

Diet
1 Boca Burger
1 cup Orange juice
1 cup Egg, white only, raw
1 Egg, whole, boiled

3/4 cup Cereals, QUAKER, Quick Oats, Dry
1/4 Raisins
2 scoop Protein Powder, Ultra Size

5 oz Beef, cooked, lean only eaten
1/2 Yam, baked

1 can Tuna, canned
1 Pear

2 cups Rice, white, cooked, regular, fat not added in cooking
8 oz mahi mahi

Total Cals : 2,192

Fat : 45.1gms

Carbs : 229.2gms

Protein : 217.8gms


#6

Day 07 : 05/24/2009

Workout
Time : 3:30 p.m.

Pec Decs
120 x 24 (12,6,6)

Hammer Strength Press
95 x 9 (6,2,1)
+5lbs from last time but was heavy after the pre-exhaust set.

D/b Press
45 x 18 (8,5,5)

Floor Tricep Extensions
20 x 24 (11,9,4)

Hammer Lat Pulldown
95 x 21 (10,6,5)

T-bar Rows
(3 plates & 25) x 12, (4 plates & 25) x 6


#7

Day 10 : 05/27/2009

Workout
Time : 11:30 a.m.

Incline D/b Curl
35 x 20 (9,6,5)

Forearm Curl
85 x 22 (12,7,3)

Seated Calf Raises
90 x 6, 70 x 6, 45 x 6 (15 count pause at the bottom)

Seated Leg Curl
110 x 28 (13,8,7)

Smith M/c Squats
185 x 12, 225 x 8


#8

Day 11 : 05/28/2009

Workout
Time : 11:30 a.m.

Pec Dec Press
120 x 24 (12,7,5)

Incline Smith M/c Bench Press
185 x 11 (5,3,3)
This exercise is out for now. Maybe my mechanics are off due to injuries but not feeling this exercise. Will do incline D/b Press instead.

Smith Behind the neck Press
155 x 16

Smith Cls Grip Bench Press
185 x 8 (8,0,0)
Same as above -out. Maybe m/c dips or rack lockouts

Rack Chins
bw x 23 (12,7,4)

Barbell Rows
155 x 11, 195 x 6


#9

Day 14 : 06/01/2009

Workout
Time : 11:30 a.m.

Hammer Strength M/C Curls
90 x 19 (12,4,3)

Reverse Cable Curls
100 x 14 (10,2,2)

Leg Press Calf Raise
90 x 15 (12,3)

Leg Press (for Hams)
135 x 25 (20,5) {light}

Hack Squats
100 x 20, 120 x 8


#10

Day 16 : 06/03/2009

Hammer Strength Incline Press
100 x 13 (8,3,2)

Pec Decs
140 x 20 (9.6.5)

Hammer Strength Behind Neck Press
70 x 16 (9,4,3)

Dips
35 x 10 (6,2,2)

Wide Grip Lat Pulldown
157.5 x 19 (10.5.4)

Rack Deadlifts
405 x 12, 455 x 6