Monday 7/27/09: CHEST & BACK
228.5Lbs
Circuit (4 times; 2m rest between each circuit)
- Incline Flys 40Lbs/9
- Wide Lat Pulldown 120Lbs/12
- Machine Bench Press 150Lbs/10
- Machine Rows 150Lbs/10
- Flat Bench Flys 40Lbs/6
- Rear Laterals 20Lbs/8
- Incline Dumbell Press 45Lbs/9
- Lat Pulldown 170Lbs/6
- Pec Dec
- One Arm Dumbell Rows
REST 2M
- 35Lbs/5
- 100Lbs/12^
- 130Lbs/9
- 130Lbs/11
- 30Lbs/9
- 15Lbs/12
- 40Lbs/10
- 140Lbs/9
- 170Lbs/7
- 55Lbs/11
REST 2M
- 25Lbs/8
- 110Lbs/7
- 110Lbs/8
- 110Lbs/10
- 20Lbs/12^
- 15Lbs/9
- 35Lbs/11
- 110Lbs/12^
- 150Lbs/9
- 50Lbs/9
REST 2M
- 20Lbs/9
- 100Lbs/11
- 90Lbs/11
- 90Lbs/14^
- 20Lbs/11
- 12Lbs/11
- 30Lbs/12^
- 110Lbs/12
- 130Lbs/9
- 45Lbs/11
55m 517.67Lbs/m
Wednesday 7/29/09: ARMS
221.5Lbs
Circuit (4 times; 2m rest between each circuit)
- Hammer Curls 40Lbs/12
- Tricep Pulldowns (on lat machine) 80Lbs/12
- Incline Curls 30Lbs/11
- Overhead Tricep Press 50Lbs/11
- Forearms 60Lbs/10
REST 2M
- 35Lbs/11
- 80Lbs/10
- 25Lbs/10
- 45Lbs/10
- 50Lbs/10
REST 2M
- 30Lbs/12
- 70Lbs/12
- 20Lbs/11
- 40Lbs/10
- 40Lbs/11
REST 2M
- 30Lbs/10
- 70Lbs/11
- 20Lbs/9
- 35Lbs/11
- 35Lbs/11
31m 309.2Lbs/m (273.3Lbs/m last week)
Friday 8/7/09: LEGS & SHOULDERS
Circuit (4 times; 2m rest between each circuit)
- Deadlift 160Lbs/11
- Lying Rear Raises 20Lbs/8
- Lunges 30Lbs/12
- Front Raises 25Lbs/10
- Leg Curls 190Lbs/10
- Side Raises 20Lbs/8
- Leg Extensions 190Lbs/10
- Machine Military Press 60Lbs/10
- Leg Presses 160Lbs/12^
- Customized Rear Raises 15Lbs/12
ABS WEIGHTED 1:30sec 36reps (2 weeks ago 2m 61reps)
- 150Lbs/10
- 15Lbs/9
- 25Lbs/12
- 20Lbs/10
- 175Lbs/10
- 15Lbs/10
- 175Lbs/9
- 50Lbs/11
- 232Lbs/12^
- 20Lbs/12
REST 2M
- 140Lbs/7
- 12Lbs/10
- 20Lbs/12
- 15Lbs/7
- 160Lbs/12
- 12Lbs/13
- 160Lbs/9
- 40Lbs/12
- 256Lbs/12
- 20Lbs/9
CALVES 2m 103reps
- 130Lbs/10
- 10Lbs/12^
- 15Lbs/12^
- 10Lbs/12^
- 160Lbs/12^
- 12Lbs/12^
- 145Lbs/12^
- 40Lbs/12^
- 256Lbs/12
- 15Lbs/12^
81m 375.2Lbs/m -ABS&CALVES
Monday 8/10/09: CHEST & BACK
Circuit (4 times; 2m rest between each circuit)
- Incline Flys 40Lbs/6
- Wide Lat Pulldown 120Lbs/12^
- Machine Bench Press 150Lbs/10
- Machine Rows 150Lbs/12
- Flat Bench Flys 40Lbs/6
- Rear Laterals 20Lbs/6
- Incline Dumbell Press 45Lbs/8
- Lat Pulldown 170Lbs/5
- Pec Dec 170Lbs/6
- One Arm Dumbell Rows 55Lbs/12^
REST 2M
- 35Lbs/4
- 120Lbs/6
- 130Lbs/5
- 130Lbs/6
- 30Lbs/7
- 15Lbs/12
- 40Lbs/6
- 140Lbs/6
- 150Lbs/6
- 55Lbs/8
REST 2M
- 25Lbs/8
- 110Lbs/7
- 110Lbs/8
- 110Lbs/10
- 20Lbs/12^
- 15Lbs/8
- 35Lbs/6
- 120Lbs/10
- 130Lbs/6
- 50Lbs/8
WEIGHTED ABS 36reps 1:25m
- 20Lbs/10
- 100Lbs/9
- 90Lbs/8
- 100Lbs/11
- 20Lbs/10
- 12Lbs/10
- 25Lbs/6
- 110Lbs/9
- 110Lbs/7
- 40Lbs/8
49m 471.73Lbs/m; 449.5Lbs/m -(last pec dec and one arm row)&ABS
Guess the food adjustment went alittle haywire…(only took out the choclate milk postworkout once [800Cals], then I lost 7Lbs in 3 days!![Fully Hydrated] ); shoulder hurts again, guess I’ll be taking it light on Incline Dumbell Press. It’ll be interesting to see if my lbs/m on ARM day goes up - that’ll be judgment day.
Wednesday 8/12/09: ARMS
Circuit (4 times; 2m rest between each circuit)
- Hammer Curls 40Lbs/12
- Tricep Pulldowns (on lat machine) 80Lbs/12
- Incline Curls 30Lbs/12
- Overhead Tricep Press 50Lbs/11
- Forearms 60Lbs/9
*WEIGHTED ABS 1:55m 49reps *
- 35Lbs/8
- 80Lbs/10
- 25Lbs/8
- 45Lbs/8
- 50Lbs/9
REST 2M
- 30Lbs/9
- 70Lbs/11
- 20Lbs/8
- 40Lbs/8
- 40Lbs/9
REST 2M
- 30Lbs/8
- 70Lbs/9
- 20Lbs/7
- 35Lbs/11
- 35Lbs/10
27m 318.7Lbs/m -ABS (Didn’t REST PAUSE)
Breakfast: Today I ate Kashi cereal with lots of milk.
Lunch: 5 Cups of skim milk.
Dinner: Hamburger and frys.
Yeh I know it’s crappy and it will change, once I get the resources.
Watch me dream,
Breakfast: Cals Pro Carb Fat
Lots of milk 400 45 55 3
FISH preferably salmon ocean caught 275 38 0 12
egg whites 218 50 0 0
some weird good salad prepared with fruits & veggies 67 1 17 0
Snack:
Fat-Free Beef jerky 200 33 11 0
lots of milk 400 45 55 3
weird salad 67 1 17 0
Lunch:
FISH 275 38 0 12
lots of milk 400 45 55 3
weird salad 67 1 17 0
Snack:
Fat-Free Deer jerky 200 33 11 0
lots of milk 400 45 55 3
weird salad 67 1 17 0
Dinner:
Protein Shake 330 60 9 5
& maybe a steak thrown in here & there.
[b]Total Cals Pro Carbs Fat
3366 436 319 41[/b]
That’s so good.
Friday 8/14/09: LEGS & SHOULDERS
215Lbs
Circuit (4 times; 2m rest between each circuit)
- Deadlift 130Lbs/12
- Lying Rear Raises 10Lbs/10
- Lunges 20Lbs/12
- Front Raises 12Lbs/12
- Leg Curls 160Lbs/12
- Side Raises 12Lbs/12
- Leg Extensions 160Lbs/12
- Machine Military Press 40Lbs/12
- Leg Presses 232Lbs/12
- Rear Shoulder Rotations 8Lbs/12
REST 2M
- 140Lbs/10
- 12Lbs/10
- 25Lbs/10
- 15Lbs/10
- 175Lbs/10
- 15Lbs/10
- 160Lbs/10
- 45Lbs/10
- 232Lbs/10
- 10Lbs/10
REST 2M
- 150Lbs/10
- 15Lbs/12
- 30Lbs/12
- 20Lbs/10
- 175Lbs/12
- 15Lbs/10
- 175Lbs/8
- 50Lbs/12
- 232Lbs/10
- 12Lbs/9
CALVES 1:55m 106reps
- 160Lbs/7
- 20Lbs/5
- 35Lbs/6
- 25Lbs/8
- 190Lbs/10
- 20Lbs/5
- 190Lbs/8
- 60Lbs/10
- 232Lbs/8
- 15Lbs/7
67m 493.2Lbs/m -CALVES
Well Legs and Shoulders went well, hope this keeps up. Instead of doing heavy weights first I went light. I figured out that my Lbs/m went up even if I used the same parameters as last week. Granted things like Leg Press went up because I figured out the zone I should be working in. Shoulder didn’t hurt. All in all great workout. *Didn’t do ABS because they still ached probably should’ve since I have the weekend off.
Monday 8/17/09: CHEST & BACK
215
Circuit (4 times; 2m rest between each circuit)
- Machine Bench Press 70Lbs/15
- Machine Rows 90Lbs/15
- Incline Dumbell Press 20Lbs/15
- Lat Pulldown 90Lbs/15
- Flat Bench Flys 15Lbs/15
- Rear Laterals 10Lbs/15
- Incline Flys 15Lbs/15
- Wide Grip Lat Pulldown 90Lbs/15
- Pec Dec 90Lbs/15
- 1 Arm Rows 35Lbs/15
REST 2M
- 90Lbs/12
- 100Lbs/12
- 25Lbs/12
- 110Lbs/12
- 20Lbs/12
- 12Lbs/12
- 12Lbs/8
- 100Lbs/10
- 110Lbs/12
- 40Lbs/12
Weighted ABS 1:25m 36Reps
- 110Lbs/9
- 110Lbs/10
- 30Lbs/9
- 120Lbs/10
- 25Lbs/10
- 15Lbs/10
- 25Lbs/5
- 110Lbs/5
- 110Lbs/10
- 50Lbs/10
CALVES 2m 120reps
- 130Lbs/5
- 130Lbs/7
- 35Lbs/9
- 140Lbs/7
- 30Lbs/5
- 15Lbs/7
- 20Lbs/9
- 100Lbs/9
- 130Lbs/5
- 55Lbs/7
69m 385Lbs/m -ABS&CALVES Used better form.
Shoulders didn’t hurt with proper form, higher reps were due to proper form, upper back hurts from Machine Hack Squats, think I’m gonna go with regular hack squats.
Wednesday 8/19/09: ARMS
Circuit (4 times; 2m rest between each circuit)
- Hammer Curls 30Lbs/12
- Tricep Pulldowns (on lat machine) 70Lbs/10
- Incline Curls 20Lbs/12
- Overhead Tricep Press 35Lbs/12
- Forearms 35bs/12
REST 2M
- 30Lbs/10
- 60Lbs/10
- 25Lbs/10
- 40Lbs/10
- 40Lbs/10
REST 2M
- 35Lbs/8
- 70Lbs/8
- 25Lbs/7
- 45Lbs/8
- 50Lbs/10
*WEIGHTED ABS 1:46m 36reps *
- 40Lbs/5
- 80Lbs/5
- 30Lbs/5
- 50Lbs/7
- 60Lbs/8
270Lbs/m -ABS
Friday 8/21/09: LEGS & SHOULDERS
214Lbs Just a little dehydrated.
Circuit (4 times; 2m rest between each circuit)
- HAMSTRING stretch 30sec (workin on form)#
- Lying Rear Raises 10Lbs/12
- Lunges 20Lbs/12
- Front Raises 12Lbs/12
- Leg Curls 160Lbs/12
- Side Raises 12Lbs/12
- Leg Extensions 160Lbs/12
- Machine Military Press 40Lbs/12
- HAMSTRING stretch 30sec#
- Rear Shoulder Rotations 12Lbs/12
CALVES 2m 119reps
-
- 12Lbs/10
- 25Lbs/10
- 15Lbs/10
- 175Lbs/12
- 15Lbs/10
- 160Lbs/10
- 45Lbs/10
-
- 12Lbs/10
WEIGHTED ABS 1:20m 37reps
-
- 15Lbs/12
- 30Lbs/12
- 20Lbs/8 (better form)
- 175Lbs/12
- 15Lbs/11
- 175Lbs/10
- 50Lbs/10
-
- 12Lbs/11
REST 2M
-
- 20Lbs/5 (bad form)
- 35Lbs/12 (bad form)
- 15Lbs/9 (good form)
- 190Lbs/10
- 20Lbs/6 (good form)
- 190Lbs/9
- 60Lbs/6 (good form)
-
- 15Lbs/7
56m 362Lbs/m -CALVES&ABS but compared last week -DL&LP & was 290Lbs/m
Right knee and lower back pain just a little.
So I’m gonna make sure I do proper form, don’t want those escalating into a full blown blowout. On the other hand shoulders feel way better!