Intro:
Age: 30
Sex: Male
Height: 6 foot
Weight: 180lbs
Have weighed as little as 175lbs (after V-diet) and as much as 200lbs in the past 12 months.
Occupation: Electrician
I am going to keep a running log of my lifting (or at least attempt).
Current Goal:
To add 5+lbs of lean mass by January 2012.
Previous info: Did a V-Diet in April and went from 190 to 175lbs. I got fairly shredded and put on about 5lbs (depending on the day) of fat/water after the diet and have been holding around 180lbs since May.
Lifting Schedule: Due to my Job and my schooling I can only lift Tues, Wed, Fri, Sat and Sun. I have school Mon and Thurs evenings.
Saturday 8/27/2011
Notes: This was the 1st time doing this work out so I wasn’t sure where I’d be in terms of strength.
Hypertrophy work out. 30-60 seconds rest.
Set A 4 sets 15 reps
A: DB Flies 30lbs
A: Peck Deck 90
A: DB pullovers 65lbs
Set B 4 sets 15 reps
B: Lateral raise 20lbs
B: Front raise 15lbs
B: Bent over flies 25lbs
Set C 4 sets 15 reps
C: Tricep Push downs 112lbs
C: over head barbell extensions 82lbs
Sunday 8/28/2011
Notes: none
Hypertrophy work out. 30-60 seconds rest.
Set A 4 sets 15 reps
A: Leg Extensions 160lbs
A: Leg Curls 70lbs
Set B 4 sets 15 reps
B: Hip adduction 170lbs
B: Hip abduction 130lbs
Set C 4 sets 15 reps
C: Standing Calf Raise 300lbs
C: Seated Calf Raise 200lbs
C: In/Out (foot positions) At Leg press machine with bent knees 360lbs
Set D
Abs 10 mins as many as possible on an incline.