3/21 legs
i think im gonna do im track on weds/thurs so that will kill my legs next week i feel. i havnt ran in awhile.
front squats/ close stance back squats/ wide stance squats
– 3x6 of each 135
wide grip dls, rdls, sumo stance dls
– 3x6 each 135
leg curls - 1 leg negatives
– 2x12 4 and 3
bulgarian split squat
– 1x15 bodyweight
– 1x12 10 in each hand
drag curls
– 3x10 85
leg abduction
– 2x12 forget what weight
3/22 off / recovery from drinking
less than 2000kcals couldnt eat?.
3/23 chest/tri
incline db press
– 1x10 - 40 lbs
– 2x8 - 50
– 1x6 - 60
flat db press
– 2x8 - 60
– 1x8 - 65
decline db press
– 1x8 - 65
– 1x5 - 65
– 1x6 - 60
– 1x3 - 60
dips with belt
– 1x10 - 25 lbs
– 1x8 - 35
– 1x8 - 25
1)triceps rope extension
– 1x10 70
2) overhead tricep extension
– 1x10 70
1)decline sit ups
– 1x10 10 lbs arms extended in straight line overhead
– 1x8 25 first 3 with arms extended. next 3 with arms extended going down, last 4 at chest
2) russian twist
– 1x15 10 arms fully extended
– 1x10 25 arms bent
i hope i didnt eff my up wrists… that would mess up my routine alot. o well, im not gonna do legs cause i have track meet on weds and thurs. and im prob not gonna do shoulders till after the meet either thurs nite or fri.
3/23
3000 kcals
3/24
2500 kcals
3/25
2400 kcals
ran track today. no one really showed up besides 3 people and u can have 2 people per event. i ran all 3.
400 - 59.7ish
mile - 6:18
60 - 8.3
threw up a bit between 400 and mile and threw up in my mouth rihgt before the 60. had a heat of the 400 and 2 heats of the mile before i ran it so like 15 mins between those. and then maybe 10 mins between the mile and 60. calf and hamstring on left leg cramped after 400. hopefulyl i wont be running all the events tomorrow too however it wont be that bad. only an 800 and 2 200s.
3/26
around 2500 kcals
didnt go to the gym cause i thought i was gonna run. couldnt get other people to the track and i wasnt gonna walk to the track in the rain by myself for only 15 points for intramurals. and wasnt gonna run all the events again. did a little foam roller on the legs and did 30 pullups
LETS GO NOVA
3/27 shoulders/back
hang cleans
– 1x8 135
– 3x6 155
push press
– 3x6 135
bb bent over rows
– 3x8 135
pullups
2x10 first 5 regular then 2nd half pulling to the right side then left side.
barbell shrugs
– 1x12 185
– 1x12 205
– 1x12 225
3/27 + 3/28
less than around 2000 kcals before drinking i think. bah
3/29
just around 2000 kcals
played 3 games of pickup bball. calf really really cramped up afterwards
3/30 chest/tri
about 3600 kcals
incline db
– 1x10 40
– 2x8 50
– 1x6 55
flat db press
– 2x8 55
– 1x8 60
– 1x6 60
decline db press
– 1x8 65
– 1x8 70
– 1x5 70
dips
– 1x8 +35
– 1x8 +25
– 1x12 body weight
3/30
didnt get much sleep cause i was working on a lab report. maybe 5 or so hrs
ran about 1.5 miles to lab cause i thought i was gonna be late but ended up like 10 mins early. no one else in class wanted to so i volunteered to do a max aerobic exercise test for the lab. my calf was still tight from bball a bit. we followed the Bruce protocol on the treadmill where speed and incline went up every stage that lasted 3 minutes. the incline really sucked cause of my calf. i stopped after the first minute of the fifth stage cause of my calf and i think the teacher was gonna pull it afterwards anyways cause i was struggling. i think i coulda finished but watever. heart rate went up to 196 and my age predicted max is 200 so i guess it was pretty close. either way i wasnt gonna do legs after this ha.
about 3000 kcals today. took a nice 2+ hr nap and didnt do much else today.
LETS GO STATE!.
4/1 APRIL FOOLS ha. leg day
again didnt get much sleep cause of kids 21st in the house was an excuse for everyone to go to the bars come back drunk adn blast music and the bass so i feel the bed shake to every beat of techno adn rap they put on. someone woke me up at 1 trying to find beer in my room and couldnt fall back asleep cause of the music BAH!!!. cant wait to move out but maybe having 3 roommated in the same bedroom will be worse. who knows?.
o well workout
squat
– 1x6 135
– 1x6 185
– 1x6 225
– 1x4 275 WOOHOO had a spotter but didnt need help until a little on the fourth rep
– 1x6 245
stiff leg dls
– 4x8 155
high knee into lunges
– 3x at least 11 each leg with 35s
leg curls
– 2x8 7 setting
bulgarian split squats
– 1x10 each 35s in each hand
– 1x12 each 25s
leg extension
– 3x10 ?weight?
hip abduction
– 3x10 ?weight?
had yogurt and met drive + l-glutamine preworkout
drinking Surge now
4/3 back/shoulders
felt really shitty for some reason?
hang cleans
– 1x8 155
– 1x2 155
– 1x3 135
push press
– 2x6 135
– 1x4 135
bb bent over rows
– 2x10 135
– 2x5 135
pullups
–2x8 bodyweight
bubkas / hanging windshield wipers
– 1x8x4
neck / face pulls
– 2x12 ??
idk why i felt like crap, had 2 yogurts, and a banana before i worked out for energy. felt like i had enough sleep. just couldnt put anything up. legs still hurt from leg day, same with lower back. grip gave out half way into the rows and i forgot my straps.
had maybe under 2000 kcals. didnt eat much. drank.
so from around saturday-yesterday ive been studying my ass off for exams and such. from sunday nite and monday nites ive only had about 6 or 7 hrs of sleep altogether. didnt eat much on either of those days. but i finally got alot of sleep last nite and so i should be getting back into things now
4/8 back/shoulders
missed class and made 2 eggs cheese and pb on toast for breakfast before workout
hang cleans
–4x6 135
push press
– 3x6 135 (hit my chin on the 3rd set and stopped but finished after a minute)
face/neck pulls
–2x12x8
front/side raises/ shoulder press
–3x10x10x10 15, 12.5, 10
bb shrug
– 1x12 135
– 2x12 185
– 1x10 135
still kinda felt shitty today and like i couldnt put much weight up?.
Eat more.
[quote]VikeSpike wrote:
Eat more.[/quote]
i dont know if u meant more in general, or just in the last few days when ive been feelin shitty. but yea i usually eat less before workout, usually just a banana and a yogurt before or soemthing which is alot less than wat i ate yesterday because i have a hard time waking up for my morning classes adn the kitchen is usually locked if i do wake up early.
(doesnt get unlocked till like 7:15-8 and i have to leave the house around 7:15 on tues thurs and around 8 on mwf so. but i guess it could be because the days preceding it were pretty much crap.
anyways around 3k kcals yesterday. about 400 more including pre/post w/o shakes
4/9 legs
well today i didnt get good sleep. seems to be a recurring problem. people outside my door last nite drunk and basically yelling. this morn i tried some new supps i got. 10 mg of vinpo, rhodiola rosea, dmae, vit b, and neuro ps (phosphatidylserine) felt wide awake for my 8am and conscience of wat was going on (not sure if it was jsut cause i was up or from the morning stack)
warmup- 3mins on treadmill, light stretching, tried to get some glute activation with hip abductor machine and lying hip thrusts (dont know if thats wat its called)
squat
– 1x6 135
– 1x6 185
– 1x6 225
– 1x3 275 (had a spot who basically did nothing. told him i was going for 3 or 4. had trouble with 3 but he didnt help then i went for a 4th rep and he didnt do anything till i verbally said help right before i had to fall back a bit to drop the bar on the safety rack that i set a little lower than ass to grass squats.
– 1x3 245 (lower back hrut a bit. hope i didnt eff it up)
stiff leg dls
– 1x8 135 snatch grip
– 3x8 155
walking lunges
– 1x20 each leg 35s
– 2x15
leg curls
– 3x8 first half of each set ankles pointed out for calves
bubkas
– 1x5
hanging leg lifts
– 1x10
leg extension
– 3x8
bulgarian split squats
– 1x10 20s each leg. felt like death
weighted pullups
– 2x6 25
– 1x3 45
abs
lasted for about 1:15 my usual workouts usually are around 40-55 mins but i still felt good after this one
about 3000 kcals not including drinks. maybe 500 or so more with?
dont know how much i ate over weekend. i just know i ate mcdonalds both fri adn sat nite. and last nite i had college buffet ha.
4/12 chest/tri
incline db press
– 1x10 45
– 3x8 50
bench press
– 3x8 135 first time ive benched in awhile. felt really week. needed help getting the last rep or 2 on the last set
decline bench
– 2x8 135
– 1x7 155
dips
– 2x8 35
– 1x8 bodyweight
played a pickup game of basketball about an hr later or so.
4/13 off recovery
my shoulders really hurting again. dont know if it was from using the barbell or if i just slept on it weird. i think its my supraspinatus but may be delt or infra. it also feels like my shoulders coming out of its socket whenever i move my arm around in different planes of motion. bahh.
also feel really tired today as well. might be because i didnt eat that much yesterday while i worked out and played bball. got over 7 hrs today. went to class came back ate and fell alseep for a little over 2 hrs until just now.
about 3000 kcals
4/14 legs
tried to stay off my shoulder sleeping last nite and i dont know if i did or didnt but it still hurts today :-(??
had cereal and met drive preworkout
9:15ish warmup - 3 mins on treadmill, light stretching
squats
– 1x6 135
– 1x5 185
– 1x5 225
– 1x4 275 (needed spotter for help on 4th rep)
– 1x6 155 (tried another set but stopped after i got stuck on the first rep)
stiff legged dls
– 1x10 135
– 1x10 155
– 1x8 175
lunges
– 2x12? 35 each hand
bulgarian split squats
– 1x10 35s
– 1x10 25s
leg curls
– 3x10 ??
leg extensions
– 3x10 ??
hip abductor machine
– 2x12
standing calf raise
– 2x12 140
took a week off for my shoulder
4/21 chest. have real bad allergies and tried a generic brand med today and made me tired as ish
incline db press
– 1x10 45
– 2x8 50
– 1x6 50
flat db press
– 2x8 50
– 1x6 60
decline db press
– 2x6 60
– 1x5 60
dips
– 1x12 bodyweight
– 1x10
– 1x8
around 2800 kcals maybe?
had a couple of exams on thurs and fri and one on monday as well as it being blue and white weekend. didnt get to the gym much over the week but i did get some pullups in. think i got like 50 in on friday?. on either sunday or monday forget which i did 60 pullups, 40 chinups, and 20 neutral grip pulls.
4/28 legs. it was real hot out and i walked maybe a mile to the gym.
warmup - on the bike for about 2.5 mins adn walked the mile in the hot weather. did some hip flexor stretches.
squats
– 1x6 135
– 1x6 225
– 1x4 265 (spotter helped me last rep)
– 1x6 245
– 1x4 225
stiff leg dls
– 1x10 135
– 2x8 155
barbell lunges
– 2x10 95
– 1x8 95
bubkas
– 2x8
standing calf raises
– 3x12 150?
little less than 3000 kcals
4/29 recov
gonna foam roll in a bit
round 3400 kcals
4/30 back shoulder
warmup - 3 mins on treadmill, bit of stretching
hang cleans
– 2x8 135
– 1x6
push press
– 1x8 135
– 1x4 135
– 1x8 115
– 1x6 115
1)bent over barbell rows
–3x8 135
2) pullups
– 1x8 widegrip
– 1x4 side to side than 1x3 widegrip
– 1x8
side raises
– 3x10 15, 12.5, 10
front raises
– 3x10 15, 12.5, 10
db press
– 2x10 15, 12.5
overhand neck pulls rope
– 3x10
underhand face pulls
– 3x10
barbell shrugs
– 2x12 135, 185
– 1x10 185
walked home
pullups
– 3x8
about 3000 kcals so far. prob gonna eat more since im hittin up the midnite viewing of xmen. maybe some popcorn or well hit up bk or osmething and bring some burgers in ha.
5/4 chest
incline db press
– 1x8 45
– 2x8 50
flat db
– 2x8 50, 55
– 2x5 60
decline db press
– 1x8 60
– 1x5 70
– 1x8 60
dips
– 1x8 35
– 1x5 35
– 1x8 25
jogged home a little over half a mile
5/5
pullups
think i did 60 altogether mixed with grips
5/6 legs
squats
– 1x6 135
– 1x6 185
– 1x6 225
– 1x4 275 (dont think i went down to parallel on the last 2)
– 2x6 225
stiff leg dls
– 3x8 135, 155, 175
lunges
– 3x10 walking 35s
5/7 back/shoulder (felt liek shit the whole workout)
hang cleans
– 3x8 135
push press
– 1x4 135
– 2x6 115
– 1x4 115
facepulls (didnt have rope so used the v bar thing)
– 4x10
so i went on vaca in obx from the 11th till the 16th so didnt lift but i did exercise. played a bit of volleyball, some beerball, pushed some cars out of the sand. anyways i decided to try the starting strength program, i didnt get hte chance to read it all the way through but i think im doing ok on it?. if im doing it wrong a comment would be nice.
5/18 mon around 10:00 pm
workout a
squats (these were with a fat bar and dont know the actual weight. may be around 10lbs more than what im putting?)
– 1x5 135
– 1x5 185
– 3x5 225 (felt real heavy for some reason)
bench press
– 3x5 155
deadlift
– 1x5 135
– 3x5 225
5/19 went out at nite cuase i turned 21 at midnite
5/20 weds around 10pm
workout b
warmup
– foam roller at home for bout 5 mins on legs
– stationary bike for 2-3 mins
– hip abductor machine for 2 sets of ??
– stretched a bit
squats
– 1x5 135
– 1x5 185
– 3x5 245 (only did 4 reps on my last set)
military press
– 1x1 115
– 3x5 95
pendlay rows (dont know if i was doing them right. prety sure i wasnt)
– 1x5 115 (forgot to come to dead stop at end of each rep)
– 1x5 125
– 1x5 145 (i dont know wat the speed of it was supposed to be but i was pulling up really fast and hard fromt eh floor and it felt like i wasnt getting much out of it.? maybe i need more weight or to slow it down)
pullups bodyweight
– 1x8 widegrip
– 1x8 shoulder width
chinups
– 1x6
i also havnt been eating much since ive been home. maybe 2 meals a day and not big ones. there rnt many choices for me to eat at home :-(. gonna start making lots of pb and j and shots of evoo to try and get my cals up