Height - 5'10"
Weight - 170 lbs.
I have recently started a new workout a week ago that I got from Arnold's Encyclopedia of Bodybuilding. I've had a history of working out but have always slacked over the years on my legs. This has hindered my growth. I had a cardio plan in place that I was stacking with this workout although Leg days set me back 3-4 days of soreness. Saying my legs are weak is an understatement. I am currently taking GNC Recovery Protein, with a strict diet of healthy carbs, consuming about 2500 calories a day.
I've also began taking Noxipro as a pre-workout suppliment that increased my lifts. Before I began this workout I had taken a few months off due to a Ligament tear in my left ankle. Over the past week I've already began increasing weight on the workout. I had to start roughly light to gauge where my strength was. If anyone has any advice on a good protein and mass builder that has shown progress please share. This is the workout log for the past week, any thoughts and advice towards my workout is greatly appreciated. This picture was taken today after my leg workout. Hopefully will see some significant gains with this workout.
Morning Cardio Workout 17 Mar 2011
Type Treadmill Run
Incline 0% Grade
Distance 4.0 Miles
Evening Weight Lifting 17 Mar 2011
Bench Press 2X6 185 lbs., 3X6 175 lbs.
Flat Bench Flies 5X10 35 lbs.
Incline Dumbbell Bench Press 3X10 40 lbs., 3X10 45 lbs.
Cable Crossovers 3X10 30 lbs., 3X10 40 lbs.
Dips 1X15, 4 X 10 Bodyweight
Dumbbell Pullovers 5X10 60 lbs.
Cable Rope Crunches 1X25 80 lbs., 1X25 100 lbs., 1X20 120 lbs.
Medicine Ball Russian Twists 3X10 10 lbs.
Morning Cardio Workout 18 Mar 2011
Type Treadmill Run
Incline 2% Grade
Distance 3.0 Miles
Evening Weight Lifting 18 Mar 2011
Lat Pulldowns (Front) 6X8 100 lbs.
T-bar Rows 5X10 110 lbs.
Seated Pulley Rows 1X10 100 lbs., 1X10 112.5 lbs., 1X10 125 lbs., 3X10 137.5 lbs.
One-arm Dumbbell Rows 5X10 40-60 lbs.
Straight-leg Deadlifts 6X10 95-145 lbs.
Standing Calf Raises 10X10 Bodyweight
Side Crunches 5X25
Leg Press Calf Raises 3X10 210 lbs.
Back Extensions 3X10 Bodyweight
Decline Situps 3X10 10 lbs.
Evening Weight Lifting 21 Mar 2011
Squats 6X10 135 lbs.
Leg Press 6X10 190-290 lbs.
Leg Extensions 3X12 90 lbs., 3X12 95-105 lbs.
Leg Curls 4X12 70 lbs., 2X10 70 lbs.
Barbell Lunges 3X10 45 lbs. Barbell
Leg Press Calf Raises 1X15 210 lbs., 1X10 230 lbs., 1X10 250 lbs.
Evening Weight Lifting 22 Mar 2011
Seated Barbell Press 1X10 95 lbs., 5X10 115 lbs.
Dumbbell Lateral Raises 6X10 20 lbs.
Rear-Delt Lateral Raises 2X10 5-10 lbs., 3X10 15 lbs.
Cable Lateral Raises 3X10 12.5 lbs., 2X10 25 lbs.
Barbell Curls 6X10 65 lbs.
Close-grip Bench Press 1X10 95 lbs., 1X10 115 lbs., 4X10 135 lbs.
Seated Dumbell Curls 5X10 30 lbs., 1X8 30 lbs.
Pushdowns 3X10 62.5-87.5-112.5 lbs., 3X10 125-150 lbs
Dumbbell Concentration Curls 3X10 30 lbs., 3X8 30 lbs.
Barbell French Press 6X10 30 lbs.
One-arm Tricep Extension 3X10 15 lbs., 3X10 20 lbs.
Leg Press Calf Raises 3X15 230 lbs.
Barbell Forearm Curls 3X15 45 lbs. Barbell
Decline Weighted Situps 1X8 25 lbs., 1X7 25 lbs., 1X6 25 lbs.
Decline Russian Twist 3X10 10 lbs. Medicine Ball
Cable Rope Woodchoppers 2X10 50 lbs.
Evening Weight Lifting 23 Mar 2011
Bench Press 5X8 185 lbs.
Lat Pulldowns (Behind Neck) 1X10 112.5 lbs., 1X10 125 lbs., 1X10 137.5 lbs., 3X8 150 lbs.
Flat Bench Flies 2X10 35 lbs., 2X10 40-45 lbs., 1X8 50 lbs.
T-bar Rows 3X10 130 lbs., 1X10 135 lbs. 1X10 140 lbs.
Incline Bench Press 3X10 135-155 lbs., 3X8 165 lbs.
Seated Pulley Rows 2X10 125 lbs., 4X9 137.5 lbs.
Cable Crossovers 1X10 37.5 lbs., 1X10 43.75 lbs., 4X8 50 lbs.
One-arm Dumbbell Rows 2X10 55 lbs., 3X10 60-70 lbs.
Straight-Leg Deadlifts 6X10 95-155 lbs.
Dumbbell Pullovers 2X8 65 lbs., 3X8 60 lbs.
Weighted Sit-ups 3X10 25 lbs.
Decline Weighted Situps 3X8 10 lbs.
Cable Rope Crunches 1X25 100 lbs., 1X25 125 lbs., 1X20 137.5 lbs., 1X15 150 lbs.
Evening Weight Lifting 24 Mar 2011
Squats 6X10 155 lbs.
Leg Press 3X10 210 lbs., 3X10 230-270 lbs.
Leg Extensions 3X12 110 lbs., 3X12 130-150 lbs.
Leg Curls 3X10 70 lbs., 3X10 75 lbs.
Barbell Lunges 2X15 45 lbs. Barbell, 1X15 55 lbs.
Barbell Wrist Curls 3X15 45-65 lbs.
Leg Press Calf Raises 1X15 270 lbs., 2X13 250 lbs.
Decline Russian Twists 3X20 10 lbs. Medicine Ball