Pharmher 2005

[pharmher]

9PM Feta chicken

12:30AM 1 scoop Driver protein


Totals 1322cals 34gm fat 21gm carbs 234gm protein

 

[pharmher]

3/23/05

8AM Latte

9AM 1 scoop whey protein, 1 granny smith apple

Noon 1/2 wild rice, 1/2 brown rice w/6oz chicken breast

1:00 Shadow, I decided to give your program a try after seeing all the
fantastic results others have had. I'm starting with the week of
Jan 31.


Legs

Leg Press 180x15 6 TUT
215x12
250x8
275x6
SLDL 65x15 6 TUT
75x12
85x8
95x6
Leg Extension Triple Drop Set
10 reps each at 50,40,30lbs
12 reps at 20lbs
Calf Raises Triple Drop Set
10 reps each at 135, 110, 90, 70lbs

HIIT Cardio
10min warm-up, 7 cycles of 45sec max,75 sec recov
Starting HR: 105, Max HR: 175, Ending HR: 110

 

[*Bunny*]

Shadow, I decided to give your program a try after seeing all the fantastic results others have had.

Now that's what I like to hear...

commitment + dedication + ....

 

[pharmher]

2PM 1 scoop whey protein

4PM Latte

7PM 1/2 wild rice, 1/2 brown rice w/6oz chicken breast


Totals 1348cals 30gm fat 106gm carbs 161gm protein

 

[pharmher]

3/24/05

9AM Latte

10:30 EAS Cookies & Cream Low Carb Protein Bar

11PM Back/Abs Workout

Seated rows w/straight bar, 6 TUT
40lb x 10 reps
50lb x 10, 3 sets
Narrow grip pulldowns, 6 TUT
60lb x 10 reps, 4 sets
Pullovers, 6 TUT
30lb x 10 reps
35lb x 10, 2 sets
Reverse Pec-Deck, 6 TUT
20lb x 10 reps
25lb x 10, 2 sets
5 supersets of bicycles/scissors (1min each set)

12:15 PW Shake

 

[pharmher]

1PM Donated Blood

2PM EAS Choc/PB Low carb protein bar, 1c strawberries

2:45 Massage

5PM Small romaine salad w/1TBSP ranch dressing

 

[pharmher]

5PM Small romaine salad w/1TBSP ranch dressing

6PM 1c teriyaki chicken
Steamed sweet peppers, shitaake mushrooms,
and snap peas

Totals 1488cals 32gm fat 107gm carbs 151gm protein

 

[pharmher]

3/25/05

8:30AM HIIT Cardio
10min warm-up, 7 cycles of 45sec max,75 sec recov
Starting HR: 100, Max HR: 170, Ending HR: 105

9:15 1 scoop whey protein + glutamine & creatine
Chest workout later today

 

[*Bunny*]

3/25/05

8:30AM HIIT Cardio
10min warm-up, 7 cycles of 45sec max,75 sec recov
Starting HR: 100, Max HR: 170, Ending HR: 105

Good job on the HIIT... are you using tread? elliptical?
How do you feel afterwards? like you got worked? (i love that feeling, but Im crazy )

 

[pharmher]

Good job on the HIIT... are you using tread? elliptical?
How do you feel afterwards? like you got worked? (i love that feeling, but Im crazy )

I use an elliptical that also has the dependent arms so I get a full body workout. Plus, I only have that and a NordicTrack at home, which is where I work out. I also do HIIT on it sometimes.

 

[pharmher]

11:30 EAS Cookies & Cream Low Carb Protein Bar

1PM Pure Protein Low Carb Bar (got hungry and
didn't have anything else in the car)

2:30 3/4c teriyaki chicken

4PM Chest Workout
Incline DB Press-TDS
40lb x 8
30lb x 7
22.5lb x 7
17.5lb x 10
Incline Flyes 6 TUT
15lb x 10
20lb x 10 (2 sets)
Flat Barbell Press TDS (I don't have a chest press
machine at home)
65lb x 12
50lb x 12
40lb x 12
30lb x 12
Pec-Deck TDS (no cable crossover at home)
60lb x 8
45lb x 6
35lb x 8
25lb x 12

 

[pharmher]

6PM 6oz chilled shrimp

7:30PM 8oz (raw wt) halibut
3c romaine lettuce w/Walden farms dressing

Totals 1412cals 39gm fat 23gm carbs 209gm protein

 

[pharmher]

3/26/05 - Good Morning!

9AM Latte, EAS Low-Carb Protein Bar

10AM Shoulders/Abs

Seated Barbell Press TDS
60lb x 7
45lb x 7
35lb x 7
25lb x 7
Side Laterals 6 TUT
10lb x 10
12lb x 10 - 2 sets
Front Laterals w/plate 6 TUT
10lb x 10
11.25lb x 10 (I have Plate Mates magnetic wts)
12.5lb x 10
Shrugs TDS
30lb x 10
22.5lb x 10
17.5lb x 10
15lb x 10

Hanging Leg Raises 3 sets of 10
Decline Crunches 3 sets of 10
Swiss Ball Side Crunches 3 sets of 10 each side

11AM 1 scoop whey protein w/glutamine & creatine

 

[pharmher]

12PM 1 granny smith apple

12:30 Steamed sweet peppers, snap peas, shitaake mushrooms

4PM Romaine Lettuce w/6oz chicken, 0.25c croutons, &
0.25c sesame miso dressing

7PM Cheat Meal Tonight: 1.5 lb King Crab Legs
w/2 Smirnoff Low-Carb Apple Drinks

Totals 1790cals 39gm fat 103gm carbs 205gm protein

 

[*Bunny*]

GOOD cheat!!!

 

[pharmher]

3/27/05 - Happy Easter!!!

9AM Feel much more energized after my cheat meal!
Latte

10AM EAS Low Carb Protein Bar

10:30 Arms/Cardio

Triceps Pushdowns TDS
45x12, 35x10, 25x12, 20x15
Cable Curls TDS
45x10, 35x10, 25x10, 20x10
Overhead Triceps Extension w/Rope TDS
25x10, 20x15, 15x15, 10x20
45 Degree Incline DB Curls - 3 sets 6 TUT
15lb DB x 10reps, 8reps, 8reps
Triceps Kickback - 3 sets 6 TUT
15lb DB x 10reps, 10reps, 10reps

HIIT cardio - same 7 cycles on elliptical
Starting HR: 100, Max: 175, Ending: 110

Felt a lot stronger also after my cheat meal!!

12:30 1 scoop whey protein w/glutamine & creatine

 

[pharmher]

1PM 1.5c wild/brown rice mixture

2:30 Steamed broccoli & yellow squash

 

[pharmher]

3/27/05 cont.

6PM Easter Dinner
Roasted Cornish Game Hen w/rosemary
1c Tabbouleh
1c Asparagus sauteed in walnut oil & spices

Dessert: 3c strawberries


Totals 1616cals 54gm fat 102gm carbs 147gm protein

 

[pharmher]

3/25/05

8AM Latte

9:30 60min steady-state cardio on NordicTrack w/max
incline

10:45 1 scoop whey protein w/1TBSP flax oil, glutamine,
& creatine

 

[pharmher]

12:30 3oz roasted chicken breast

2:30 5c romaine lettuce + 6oz roasted chicken breast w/
Walden Farms dressing

 

[pharmher]

6PM 0.84lb Grilled Mahi Mahi

 

[pharmher]

9PM 1 scoop Driver protein

Totals 1293cals 42gm fat 21gm carbs 209gm protein

 

[pharmher]

3/29/05

Good Morning!! Today is normally my day off from working out, but I moved my leg workout to today as I will be using my day off "relaxing" in the dentist's chair before I go to work tomorrow.

8AM Latte

 

[*Bunny*]

Got your Karma message

 

[pharmher]

9AM 1 scoop whey protein

Leg Workout

Lunges - 4 sets of 12 per leg w/2-15lb DBs
SLDLs - 6 TUT
65lb x 15
75lb x 12
85lb x 8
95lb x 6
Step-ups - 3 sets of 12 per leg w/2-10lb DBs
Home version of Butt Blaster
Standing Cable Kickbacks 4 sets
10lb x 12
15lb x 12 - 3 sets
Standing Calf Raises 6 TUT 4 sets
125lb x 12 - 3 sets
125lb x 10

HIIT Cardo on elliptical 45 sec max/75 rest
10min warmup, 8 cycles, 5min cool

Starting HR: 103
Max: 173
Ending: 113

1 more scoop whey protein w/creatine & glutamine

 

[pharmher]

1PM 1.5c tabouli

2:30 2c fresh pineapple - yum!!!

 

[pharmher]

5PM 1c homemade turkey soup

6:30 1.5c tabouli (last of the leftovers)

Totals 1489cal 54gm fat 84gm carbs 125gm protein

 

[pharmher]

3/30/05

8AM Latte

9AM 1 scoop whey protein w/glutamine & createine

10AM EAS Low Carb protein bar

10:30 Dentist

12PM I survived the dentist and can even smile without looking like a dork!
2 salmon patties w/1 oz fat free jalapeno jack cheese
Off to work!

 

[pharmher]

3PM 1 can InStone Protein Pudding

5:30 5c shredded romaine w/6oz chicken breast

9PM Feta chicken

Totals 1302cal 35gm fat 18gm carbs 213gm protein

 

[pharmher]

3/31/05 Wt 127.5 lb (Down 2.5lb), BF 13.3% - Woo Hoo!

8AM Latte

9:15 Back/Abs

Stiff Arm Pulldowns - 3 sets
30lb x 12
35lb x 12
35lb x 12
Pullovers w/35lb DB - 3 sets of 12
Seated Rows - 3 sets
60lb x 12
70lb x 12
80lb x 12
Wide Grip Pulldowns - 3 sets
60lb x 12
70lb x 12
80lb x 12

5-1min sets of Bicycle/Scissors Supersets
Swiss Ball Crunches 3 sets of 15

10:15 1 scoop whey protein w/creatine & glutamine

 

[*Bunny*]

5-1min sets of Bicycle/Scissors Supersets

How do you like the Supers? They buuuuuuuuuuuuurrrrrrrrrrrrrrrrrrnnn... Bring out those abs

 

[pharmher]

How do you like the Supers? They buuuuuuuuuuuuurrrrrrrrrrrrrrrrrrnnn... Bring out those abs

No Kidding!! I love the way they look right afterwards - now if they would only stay that way all the time- LOL!!

 

[pharmher]

10:45AM 1 orange

12:15 1 scoop whey protein
1c cooked oatmeal w/cinnamon & stevia

3PM 2c steamed asparagus

6PM 2c turkey soup w/ 1/2c Dreamfield's penne pasta

9PM 3c steamed broccoli
1 can InStone Vanilla Pudding

Totals 1363cal 32gm fat 61gm carbs 163gm protein

 

[pharmher]

4/1/05

9AM Latte

9:30 1 scoop whey protein

9:45 Chest/Cardio

Incline Flyes w/25lb DB - 3 sets of 12 reps
Incline DB Press - 3 sets
30lb x 12 reps
30lb x 10 reps
30lb x 9 reps
Pec Deck - 3 sets
50lb x 10
40lb x 10
40lb x 10
Barbell Bench Press - 3 sets
70lb x 10
70lb x 10
70lb x 9

HIIT Cardio 45sec max effort/75sec rest - 8 cycles
w/10min warmup, 5min cooldown

Starting HR: 100
Max: 185
Ending: 115

1 scoop whey protein w/glutamine & creatine

 

[pharmher]

11:30 1 orange
12:30 2/3 mashed yams-used a mixer to make them sorta
into "mashed potatoes" - pretty good as I've
never had yams before

 

[pharmher]

3:30PM 2c fresh pineapple

 

[pharmher]

6PM 1.5c teriyaki chicken (no rice, lots of spice!)
Steamed asparagus

9PM Steamed Broccoli

Totals 1556cal
33gm fat
124gm carbs
172gm protein

 

[pharmher]

4/2/05

Good Morning!!

9AM Latte

9:30 Shoulders/Abs

Side Laterals w/15lb DBs - 4 sets of 12
Front 45degree Laterals - 4 sets
5lb x 12
10lb x 10 - 3 sets
Upright Cable Rows - 4 sets
30lb x 12
40lb x 12 - 3 sets
DB Press w/20lb DBs - 4 sets of 10

Hanging Leg Raises - 3 sets of 10
Decline Crunches - 3 sets of 15
Swiss Ball Side Crunches - 3 sets of 15 each side

10:45 1 scoop whey protein w/glutamine & creatine

 

[pharmher]

12PM 2c homemade turkey soup w/
1/2c Dreamfield's low carb penne pasta
6gm fish oil

3PM Carbwise Protein Bar

5:30 1 can vanilla InStone pudding

6:30PM 5c romaine lettuce w/6oz chicken breast

 

[Sassy69]

OH man I am so jealous! Can I tell you of all the things I crave the most being deep in the midst of contest prep is .... PROTEIN BAR!!!!!

Go figure.

At least I haven't started fantasizing about it yet, but every time I go into GNC to look for some new or replacement supp that I need, I stare longingly at the Cookies & Cream Carbsense EAS bars and have to walk quickly past the Detour bars (lol Detour around the Detours...!)

I hope you will not take your protein bars for granted in the future, as some of us are deprived of their tastiness for extended periods of time.

That does sound rather silly don't it?

But BONE APPETITE!

 

[pharmher]

OH man I am so jealous! Can I tell you of all the things I crave the most being deep in the midst of contest prep is .... PROTEIN BAR!!!!!

Go figure.

At least I haven't started fantasizing about it yet, but every time I go into GNC to look for some new or replacement supp that I need, I stare longingly at the Cookies & Cream Carbsense EAS bars and have to walk quickly past the Detour bars (lol Detour around the Detours...!)

I hope you will not take your protein bars for granted in the future, as some of us are deprived of their tastiness for extended periods of time.

That does sound rather silly don't it?

But BONE APPETITE!

I shall cherish each and every protein bar I eat from now until your competition The EAS cookies & cream is one of my favs! They also changed their choc/PB so now the PB is a creamy layer on top of the choc middle and the usual coating - yummy!! For us, I think they're our version of a candy bar!

 

[pharmher]

4/2/05 cont.

9PM Feta Chicken

Totals 1379cals 42gm fat 16gm carbs 200gm protein

 

[pharmher]

4/3/05

9:30AM Latte

10AM Arms/Cardio

Preacher Curls w/EZ Bar
3 sets of 12 at 34lb
Triceps Kickbacks
3 sets of 12 w/15lb DB
Incline DB Curls
3 sets of 12 w/12lb DB
DB Overhead Extensions
3 sets of 12 w/12lb DB
Alternate Hammer DB Curls
3 sets of 12 w/15lb DB
Triceps Pressdowns
40lb x 10reps
35lb x 12reps - 2 sets

HIIT Cardio 45sec max effort/75sec rest -
8 cycles
w/10min warmup, 5min cooldown

Starting HR: 100
Max: 183
Ending: 115

1 scoop whey protein w/glutamine & creatine

12AM 2/3c mashed yams
2c homemeade turkey soup
6gm fish oil

 

[pharmher]

2:30PM 2c fresh pineapple

6PM 3/4c brown rice + 3/4c wild rice + 4oz chicken breast

 

[pharmher]

4/3/05 cont.

9PM 3c steamed broccoli
1 can InStone vanilla pudding


Totals 1527cals
33gm fat
133gm carbs
156gm protein

 

[nycgirl]

4/3/05 cont.

1 can InStone vanilla pudding

How are Mr. Stallone's products? Have you tried the Protein Powder?

 

[pharmher]

How are Mr. Stallone's products? Have you tried the Protein Powder?

I haven't tried anything but the pudding, which is really good and filling - it has ~24 gm protein in 1 can, plus no sugar alcohols/maltose, etc. It woudn't be good as a post-workout meal because it has calcium caseinate, but from what I have read, this is a good form of protein for the later hours, such as dessert

 

[pharmher]

4/4/05

9AM Latte

10:30 60min steady-state cardio on NordicTrack, max incline

11:30 1 scoop whey protein w/glutamine & creatine

12:15 Romaine Lettuce w/6 oz chicken breast, 1/4c croutons, 1/4c
sesame miso dressing

 

[pharmher]

2PM 1 small oatmeal raisin cookie

6PM Feta Chicken
1c milk

 

[pharmher]

4/4/05 cont.

9PM 1 salmon patty
4c steamed broccoli & portabella mushrooms

Totals 1353cals 44gm fat 70gm carbs 162gm protein

 

[pharmher]

4/5/05

Day off!!

9AM Latte

11AM 1 scoop whey protein w/glutamine & creatine

1PM 2 salmon patties
3c steamed broccoli & portabella mushrooms

5:30 5c shredded romaine w/6oz chicken breast

 

[pharmher]

8:30PM Feta Chicken

10:30PM 1 can InStone Vanilla Pudding

Totals 1202cals 31gm fat 26gm carbs 203gm protein

 

[pharmher]

4/6/05

9AM Latte, EAS low carb protein bar (very hungry
when I woke up- probably due to yesterday)

11AM Legs workout

Lunges w/2-15lb DBs - 3 sets of 15 each leg
Unilateral Leg Curls w/10lb Iron Boot -
3 sets of 8 reps 6TUT
Seated Calf Raises - 4 sets total 6TUT
35lb x 12
45lb x 12 - 3 sets
SLDLs - 3 sets of 8 reps w/85lbs 6 TUT
Leg Press - 3 sets of 8 reps w/180lbs 6TUT

1PM 1 scoop whey protein w/creatine & glutamine

3PM Cheat meal - 1 french hoagie roll w/2T
Brummel & Brown spread

3:30 45min steady-state cardio on elliptical trainer

 

[pharmher]

4/4/05

10:30AM Latte

11:30 Back/Abs
Stiff Arm Pulldowns 6 TUT
35lb x 12reps - 4 sets
Seated Rows, Overhand Grip 3sets/4 TUT
50lb x 15 reps
60lb x 15 - 2 sets
Rope Pulldowns 3 sets/6 TUT
60lb x 12 reps - 3 sets
Hypers w/10lb plate
3 sets of 12 reps

Bicycles/Scissors Ab Supersets 1min
5 sets w/30 sec rest intervals
Swiss Ball Crunches
3 sets of 15 w/30 sec rest intervals

1PM 1 scoop whey protein w/creatine & glutamine

2PM 5c romaine w/6oz chicken breast

 

[pharmher]

4/7/05 cont. (last post was also 4/7 - thick fingers!)


4PM Low-Carb Protein Bar

7PM 1.5c Teriyaki chicken, no rice
Small side salad w/1T dressing

Totals 1332cal 42gm fat 39gm carbs 183gm protein