On My Way Home...Wnt2gitswoll's Journal

[wnt2gitswoll]

currents stats as of 4/29/08
5' 7", 176 lbs, 7.5% bodyfat (calipers)... I just went on a cut for 14 weeks and dropped 10 lbs.
Goals: 185 lbs, 7 % bodyfat by 10/08
I hope you guys will help me with some feedback and criticism (sp?). Thanks y'all.

Current Routine:

Day 1: (Chest, Triceps, Shoulders)
Flat BB Bench Press: 4x 8,6,4,2 (15 rep warmup)
Incline DB Flies: 4x 8,8,6,6 (12 rep warmup)
Weighted Dips: 2x 6,8 (10 rep warmup, unweighted)
CGBP: 3x 8,6,4
Skull Crushers: 2x 8,6
Military Press (Standing): 2x 8,6
Barbell Shrugs: 2x 8,6

Day 2: (Back, Biceps)
Deadlifts: 4x 10,8,6,4 (15 rep warmup)
T-Bar Rows: 4x 8,8,6,4
Lawnmower Pulls: 3x 8,6,4
Hammer Curls: 3x 8,6,4
Chinups (weighted): 3x 8,6,4

Day 3: (Legs)
Squat: 4x 8,6,6,4 (15 rep warmup)
DB Lunges: 3x 10,8,6
Leg Presses: 3x 8,6,4
Weighted Calf Raises: 3x 8,6,4

Day 4: OFF
swim and/or bike

Day 5: (unweighted training)
Pullups: 4x 12,10,8,6
Dips: 3x 12,10,8
Chinups: 4x 10,8,6,4
Hanging Leg Raises: 3x 15,12,10
Hanging Knee Raises: 3x 15,12,10
Decline Sit-ups: 3x 25,15,10
DB Side Bends: 3x 12,10,8

Day 6: OFF
swim

Day 7: OFF
swim

[jbrin0tk]

Hey man, way to go on the PR's. It's a great feeling!

[wnt2gitswoll]

Monday 4/28

Flat Bench Press:
155 lbs x 15 (warmup)
175 lbs x 8
185 lbs x 6
195 lbs x 4
215 lbs x 2

DB Incline Flies:
100 x 12 (warmup)
120 x 8
130 x 8
140 x 6
140 x 6

Weighted Dips:
90 lbs x 8
100 lbs x 8

CGBP:
155 x 8
165 x 6
175 x 4

Skullcrushers:
110 x 8
120 x 6

Military Press (standing):
145 x 8
155 x 6

Barbell Shrugs:
225 x 8
245 x 6


Workout felt really good. My chest feels so stretched out, that's always nice.

Breakfast: 2 plain bagels with butter, 2 huge glasses of milk
4 buttermilk pancakes, 1 banana

snack: peanuts

Lunch: Subway Turkey breast and swiss cheese sub (footlong)
Sun chips, diet coke

snack: 2 Gatorade granola bars (chocolate chip)

Dinner: Hamburger helper maccaroni and cheeseburger (2 bags)
2 huge glasses of milk

late night: myoplex protein bar, orange juice

[wnt2gitswoll]

Tuesday 4/29

Deadlifts
185 x 15 (warmup)
215 x 10
235 x 8
255 x 6
275 x 4

T-Bar Rows
180 x 8
190 x 8
205 x 6
225 x 6

Lawnmower Pulls
70 x 8
75 x 6
80 x 4

Hammer Curls
40 x 8
45 x 6
50 x 4

Chinups (weighted)
35 x 8
45 x 6
45 x 4

Meals were the same as yesterday's, my biceps felt really sore during the T-Bar Rows. Those have been working my back like a mother. Anybody else with me on the fact that they hit your back and arms pretty darn good?

[wnt2gitswoll]

Wednesday 4/30

Squats
155 x 15 (warmup)
175 x 8
195 x 6
215 x 6
235 x 4

DB Lunges
70's x 10
75's x 8
80's x 6

Leg Press
225 x 8
245 x 6
275 x 4

Weighted Calf Raises
135 x 8
155 x 6
185 x 4