T Nation

The Odyssey

height: 5’9"
weight: 200lbs

arms right 17 1/2" left 17 1/2"
forearms right 14" left 14"
thighs right 27" left 27"
calves right 17" left 17"

neck: 19"
waist 35 1/4" Vacuum 33"
chest 46 1/4"

Squat 370lbs and 270 for 20 reps
Dead 345 for 5 reps
Bench 305 and 285 for 5 reps

*All measurements are taken with a pump.

Current Goals
18" arms/ 15" forearms
lean out to 185lbs
28" thighs
17" calves cold
34" waist

400lb squat 300lbs for 20 reps
400lb dead 385 for 5 reps
315 bench 295 for 5 reps

Current Diet

Training Day
1.
1/4 cup of grits
1 whole egg 7 egg whites

2 scoops Metabolic Drive lo-carb
1 1/4 cup oatmeal

2 cups salad greens
5 oz grilled chicken breast
8 0z sweet potato

1 1/2 cup nonfat cottage cheese
2 bananas

6 oz Salmon or 12 oz Tilapi
1 1/2 cup brown rice
2 cups steamed broccolli with Molly McButter cheese spread

NON-Training Day

3 scoops Metabolic Drive lo-Carb
1 tbsp flax oil
1 apple

Vegetable omelet (4 whole eggs plus 4 egg whites with 1 cup spinach)

Salad Greens
7 oz Grilled Chicken Breast
Dressing (Olive Oil, and Apple-Cider Vinegar)

2 cups nonfat Cottage cheese
1/4 cup almonds

7 oz lean steak
2 cups steamed broccoli
side salad (Olive Oil, and Apple-Cider Vinegar)

WEEK 1 PHASE 1
Monday, May 2nd, 2011 workout #209

1 x 5 squats at 65% 225
1 x 5 squats at 75% 250
1 x 5 or more reps at 85% 285 for 15 reps PR
5 x 10 squats 205 205 205 205 205
5 x 10 DB lunges 35 35 35 35 35
5 x 10 calf raises BW BW BW BW BW

  • BW = bodyweight
    will post videos when as necassary

Tuesday May 3rd, 2011 workout #210
1 x 5 Bench Press at 65% 205
1 x 5 Bench Press at 75% 230
1 x 5 or More Reps Bench Press at 85% 265 for 3 reps *Bad Set
5 x 10 bench press 205 205 205 185 185
5 x 10 DB Flyes 40 40 40 40 40

Weds. May 4th, 2011 workout #211
1 x 5 Barbell Curls at 65% 80
1 x 5 Barbell Curls at 75% 95
1 x of 5 or More Reps at 85% 105 for 12 reps PR
5 x 10 Barbell Curl 75 75 75 75 75
5 x 10 incline Curl 25 25 25 25 25
5 x 15 DB Extension 80 80 80 80 80
5 x 10 Behind Back Barbell Wrist Curl 135 135 135 135 135
5 x 10 single leg calf raise 20 20 20 20 20