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Bengoshi-San
10-26-2009, 07:04 AM
Deleted

Bengoshi-San
10-28-2009, 07:01 AM
10/27/2009 Weight: 181.0lbs
Change: -0.5lbs

Journal: slight soreness at bis, tris and abs. Most sore at lats and traps. Probably because I haven't worked out my lats and traps in a while. Side note: I haven't done a back workout day in a while. I might do that tonight since I spent all my time doing chest, arms, frontal muscles yesterday. I have to also make it a point to get a BMI caliper and a tape measure so I can take some base measurements.

Food:
apple cider vinegar (9:00am)
spinach bagel with peanut butter (10:20am)
grilled chicken, lettuce, tomato on ww wrap (1:00pm)


Workout:


Pictures:


Measurements:

Bengoshi-San
10-29-2009, 09:45 AM
10/29/09 Weight: 180.5lbs
Change: -0.5lbs

Food:
vegetable egg white omelette w turkey on ww wrap (8:30am)
apple cider vinegar (10:00am)
chicken pad thai (12:30pm)

Workout:
Bench Press: Set1 125lbs 6reps, Set2 125lbs 6reps, Set3 115lbs 6reps, Set4 115lbs 6reps
Bicep Curls: (/arm) Set1 35lbs 6reps, Set2 35lbs 6reps, Set3 30lbs 6reps, Set 4 - 30lbs 6reps
Shrugs- Set1 60lbs 20reps
Shoulder Press: (/shdr) Set1 35lbs 8reps, Set2 35lbs 8reps
Tricep Extensions- Set 1- 45lbs (12 reps) Set 2- 45lbs (8 reps)
30 second Plank
Crunches: 40


Pictures:


Journal: Soreness in arms and chest faded, back still sore, workout tonight will be mainly chest and arms and some back. Went a little heavier all around.

Bengoshi-San
10-30-2009, 09:06 AM
10/30/09 Weight: 181.5lbs
Change: +1.0lbs

Food:

Workout:

Pictures:

Journal:

Geometheus
10-30-2009, 01:34 PM
Are you taking any supplements? Multi Vitamins? Creatine? Nitor or another thermogenic?

I see you are taking some apple cider vinegar and I wanted to let you know that I did a few tablespoons a day for 2 months and didnt find it helped me.

Keep up the journal :)

Bengoshi-San
11-12-2009, 11:21 AM
Haven't updated in a while because I was sick with the flu (still recovering). So here are some backlogs:

11/01/09

Workout:
130lbs 6 reps set 1 bench press
125lbs 6 reps set 2 bench press
120lbs 4 reps set 3 bench press

Bicep curls 35lbs 6 reps set 1
Bicep curls 32.5lbs 6 reps set 2
Bicep curls 30lbs 6 reps set 3

Tricep extensions set 1 45lbs 10reps
Tricep extensions set 2 45lbs 10reps

Set 1 shoulder press 45lbs per shldr. 6reps
Set 2 shoulder press 45lbs per shldr. 6reps

Bengoshi-San
11-12-2009, 11:22 AM
11/03/09

Workout:
bench press- 2 reps 135lbs
bench press- 6 reps 125lbs
bench press- 6 reps 125lbs
bench press- 5 reps 125lbs

Bicep curls- set 1= 35lbs (6 reps)
Bicep curls- set 2= 35lbs (6 reps)
Bicep curls- set 3= 30lbs (6 reps)

Shrugs- set 1- 60lbs 16 reps
Shrugs- set 2- 60lbs 16 reps

Tricep extensions 45lbs 12 reps
Tricep extensions 45lbs 10 reps

set 1- rows- 100lbs 8reps
set 2- rows- 100lbs 6reps

Bengoshi-San
11-12-2009, 11:27 AM
I'm taking Isopure Zero Protein (50g per serving of protein).

I've been taking less of the ACV because it tastes like hell, but my cousin swears by it so I'm going to give it another couple of weeks. Personally, water is so much better.

Bengoshi-San
11-12-2009, 11:29 AM
11/08/09

Workout:
135lbs x 3 bench
125lbs x 6 bench
115lbs x 6 bench
115lbs x 6 bench
115lbs x 6 bench
90 + unknown-lbs x 12 bench
35lbs x 6 curls
35lbs x 6 curls
35lbs x 6 curls
30lbs x 6 curls
50lbs x 8 tri extensions
50lbs x 8 tri extensions
25 crunches (2)
45lbs sh. press x 6 (2)
90lbs shrugs x 12 (2)

Bengoshi-San
11-12-2009, 11:32 AM
11/12/09
Weight: 179.5lbs

Journal: Have noticed slightly better bicep and chest strength. Still recovering from Flu, but will be working out this evening.

Food:
Oatmeal w skim milk (8:45am)
Chicken, pasta, veggies (12:30pm)
Cup of chicken breast (5:30pm)
1/4 cup of Walnuts

Bengoshi-San
11-12-2009, 02:14 PM
deleted

ZenMonkey
11-12-2009, 02:17 PM
Whats up man? Good to see you keeping things in check, but Id probably make sure to be doing squats and deadlifts in addition to the upper body stuff.

Bengoshi-San
11-12-2009, 02:20 PM
Squats, I've been avoiding bc of a slight knee injury. As for deadlifts, you're right, I have no excuse. I should bust some of those out tonight, as well as some lat pulls, rows, and start doing leg presses again.

If you know of a knee friendly way to do squats, i'm all ears.

ZenMonkey
11-12-2009, 02:21 PM
If you can leg press you can squat!

Bengoshi-San
11-13-2009, 08:43 AM
11-12-09 workout
135lbs x 6 bench
135lbs x 4 bench
125lbs x 6 bench
125lbs x 5 bench
115lbs x 6 bench
115lbs x 5 bench
35lbs x 5 curls
35lbs x 5 curls
35lbs x 5 curls
30lbs x 5 curls
30lbs x 8 curls
50lbs x 10 triex
50lbs x 11 triex
45lbs x 8 triex
15 crunches
45lbs x 8 shprss
25 crunches
45lbs x 8 shprss
15 crunches
35lbs x 6 shprss
90lbs x 10 shrugs
35lbs x 8 shprss
90lbs x 14 shrugs
360lbs x 8 lgprss
360lbs x 8 lgprss
360lbs x 8 lgprss

Journal: Head was pounding bc I'm still sick, but I looked at my previous numbers and made a killer effort to break every personal record I had. I don't feel sore yet, but I can feel it coming. lol.

No pain, no gain right?

Bengoshi-San
11-16-2009, 08:18 AM
Looking forward to tonight's workout. No longer sick, and no longer sore! YES!

Bengoshi-San
11-17-2009, 01:17 PM
Going to the gym in a few hours. Looking to break a few more personal records.

11/17/2009 Weight : 182.5lbs (had a bad food day yesterday)

Bengoshi-San
11-17-2009, 08:07 PM
11-17-09 workout
145lbs x 3 bench PB
135lbs x 4 bench
135lbs x 3 bench
125lbs x 4 bench
35lbs x 6 curls
35lbs x 6 curls
75lbs bar x 6 curls
35lbs x 6 curls
35lbs x 6 curls PB
55lbs x 10 triex PB
55lbs x 8 triex
45lbs x 10 triex
410lbs x 10 lgprss
430lbs x 8 lgprss
450lbs x 6 lgprss PB
45lbs x 10 shprss PB
45lbs x 10 shprss
100lbs x 10 shrugs
45lbs x 6 shprss
100lbs x 12 shrugs PB

Bengoshi-San
11-17-2009, 08:48 PM
abcdef deleted

Bengoshi-San
11-19-2009, 01:40 PM
11/19/09 weightL 179.5

food:
donut, apple, chicken with garlic sauce

planning on having a medium workout tonight, probably wont break any records tonight bc i'm still sore and dont want to do any damage.

i need a better bicep workout, help?

Bengoshi-San
11-19-2009, 01:46 PM
My food intake has been all over the place lately, some really good days and then other really bad days. I need to keep it under control.

Bengoshi-San
11-23-2009, 01:47 PM
11/22/09:

Journal: Was away with the gf to a friends house in VA. Wasn't planning on going to the gym but was offered a visitors pass, so I went:

Workout:
135lbs x 4 bench wide grip
125lbs x 6 bench wide grip
115lbs x 6 bench wide grip
(can't do a single complete pull/chin-up so I had to be spotted)
3 sets of 4 "assisted" pull ups
95lbs bar x 6 military press (too heavy, bad posture)
45lbs bar x 12 military press (raw bar, to get good posture, first time doing this exercise)
65lbs bar x 8 military press
35lbs x 6 curls
30lbs x 6 curls

My abs for some reason are really sore, I'm assuming its from the pull ups? They're more sore than days where I usually do crunches. Feels great.

Bengoshi-San
11-23-2009, 01:49 PM
11/23/09 Weight: 182.0lbs

Had a lot of junk food (desserts, sweet teas, etc) since I was on a weekend vacation.

Goal this week: Get down to 178lbs by Friday (11/27/09)

Goal for Monday 11/30/09: 177lbs.

5lbs, 1 week, I'm going to do this.

Bengoshi-San
11-25-2009, 06:51 AM
11-24-09 workout (still sore)
135lbs x 6 bench
135lbs x 6 bench
125lbs x 6 bench
125lbs x 5 bench
40lbs x 6 curls (not perfect posture)
35lbs x 6 curls
35lbs x 5 curls
6 pullups (60lb assistance)
6 pullups (60lb assistance)
10 dips (60lb assistance)
6 pullups (60lb assistance)
10 dips (60lb assistance)
45lbs x 5 shprss
45lbs x 5 shprss
180lbs x 15 legpress
405lbs x 10 legpress
430lbs x 10 legpress
455lbs x 8 legpress
475lbs x 8 legpress
500lbs x 6 legpress (Personal Best)

Bengoshi-San
12-11-2009, 09:13 AM
Haven't updated this in a while, but I have been working out. Since last post, have had 3 decent workouts. (mid-terms/finals)

12-10-2009 workout:
135lbs x 6 bench
135lbs x 6 bench
135lbs x 6 bench
40lbs x 6 curls (not perfect form)
35lbs x 6 curls
35lbs x 6 curls
6 pullups (55lb assist)
6 pullups (55lb assist)
6 pullups (55lb assist)
10 dips (55lb assist)
10 dips (55lb assist)
10 dips (55lb assist)
45lbs x 6 shpress
45lbs x 6 shpress

Weight as of 12-11-09: 178.5lbs

Bengoshi-San
12-28-2009, 09:55 AM
Have been out of the loop a little due to the holidays, etc, no real excuse, I know. Anyway, here's hoping for more consistency going forward:

I sat down and wrote up a meal plan for myself and also a workout plan. I'll now be on the 40 day workout plan and eating primarily oatmeal, protein powder, chicken breast, tuna, eggs and vegetable greens.

12/28/09 weight: 185.0 lbs

cphafner
12-28-2009, 06:22 PM
welcome to the site. Good luck with your goals. You are really going to have to clamp down on your diet if you want some results. Cupcakes, pizza, donuts, etc aren;t going to cut it.

Geometheus
01-07-2010, 07:07 AM
Have been out of the loop a little due to the holidays, etc, no real excuse, I know. Anyway, here's hoping for more consistency going forward:
12/28/09 weight: 185.0 lbs

Where you been the last week since this post? You can do this man just stick with it, the holidays are rough on my diet too :)