someoneunlikeyo
05-30-2002, 07:18 PM
Hey to ya all, this is my training log, so feel free to bash and criticize my dumb ass :)
Age:21 Height:5'10
weight:155lbs
Bicept:12" Waist:32.5"
Thigh:20.25" Calf:13.5"
Forearm:11" Chest:34"
these measurements were all taken by my girlfriend so no exaggeration ;) and my muscles were very cold as all future measurements will be taken on a two day break.
I currently have a 1 year membership to the YMCA and am going to follow the WWB1 workout which looks like this:
Day 1 : Chest and Back
Chest
Flat Barbell Bench Press : 2 x 6-8 reps
Low Incline Dumbbell Press : 2 x 6-8 reps
Dips : 2 x 6-8 reps
Back
Chin ups : 2 x 6-8 reps
Deadlifts : 2 x 6-8 reps
Barbell Rows : 2 x 6-8 reps
Shrugs : 1 x 10 reps
Day 2 : OFF
Day 3 : Legs
Squats : 2 x 6-8 reps
Hack Squats : 2 x 6-8 reps
Leg Curls : 2 x 6-8 reps
Straight Legged Deadlifts : 2 x 6-8 reps
Standing Calve Raises : 4 x 10 reps
Day 4 : OFF
Day 5 : Shoulders, Triceps and Biceps
Shoulders
Military Press in Rack : 2 x 6-8 reps
Seated Dumbbell Press : 2 x 6-8 reps
Standing Lateral Raises : 2 x 10 reps
Triceps :
Narrow Grip bench Press : 2 x 6-8 reps
French Press : 2 x 6-8 reps
Biceps :
Barbell Curls : 2 x 6-8 reps
Hammer Curls : 1 x 6-8 reps
Day 6 : OFF
Day 7 : OFF
Abs to be done on any training day of personal choice.
Crunches : 4 x 8-10 reps
recently about a month ago (recovery time), i had worked out for about three months with about 10lb gain and nice definition but had to quit due to shoulder problems. i have learned to avoid the bb bench and lateral pull downs.
Supplements include (per day):
creatine:20g total, 5g in the morning, 5g after workout, 10g before bed, with 75g of dextrose after workout only
multi-vitamin
Diet:
morning: 5 large eggs with 2 yolks and maple syrup
2 slices brown bread with a little butter
large glass of milk with creatine and muli-vit
mid-morning: protein shake with milk
a peice of fruit
Lunch: can of tuna
salad with all kinds of vegetables
large glass of milk
post workout drink with juice and creatine and dextrose
supper: porportion of meat (chicken, beef or pork)
potato or pasta
veggie's
large glass of milk
evening: protein shake with milk and creatine
Note- my protein shake is loaded with carbs
im wondering how often i should take the dextrose, just after workout?
Goals: Gain weight and muscle mass, quit smoking and avoid injury
Somone:indian:
Age:21 Height:5'10
weight:155lbs
Bicept:12" Waist:32.5"
Thigh:20.25" Calf:13.5"
Forearm:11" Chest:34"
these measurements were all taken by my girlfriend so no exaggeration ;) and my muscles were very cold as all future measurements will be taken on a two day break.
I currently have a 1 year membership to the YMCA and am going to follow the WWB1 workout which looks like this:
Day 1 : Chest and Back
Chest
Flat Barbell Bench Press : 2 x 6-8 reps
Low Incline Dumbbell Press : 2 x 6-8 reps
Dips : 2 x 6-8 reps
Back
Chin ups : 2 x 6-8 reps
Deadlifts : 2 x 6-8 reps
Barbell Rows : 2 x 6-8 reps
Shrugs : 1 x 10 reps
Day 2 : OFF
Day 3 : Legs
Squats : 2 x 6-8 reps
Hack Squats : 2 x 6-8 reps
Leg Curls : 2 x 6-8 reps
Straight Legged Deadlifts : 2 x 6-8 reps
Standing Calve Raises : 4 x 10 reps
Day 4 : OFF
Day 5 : Shoulders, Triceps and Biceps
Shoulders
Military Press in Rack : 2 x 6-8 reps
Seated Dumbbell Press : 2 x 6-8 reps
Standing Lateral Raises : 2 x 10 reps
Triceps :
Narrow Grip bench Press : 2 x 6-8 reps
French Press : 2 x 6-8 reps
Biceps :
Barbell Curls : 2 x 6-8 reps
Hammer Curls : 1 x 6-8 reps
Day 6 : OFF
Day 7 : OFF
Abs to be done on any training day of personal choice.
Crunches : 4 x 8-10 reps
recently about a month ago (recovery time), i had worked out for about three months with about 10lb gain and nice definition but had to quit due to shoulder problems. i have learned to avoid the bb bench and lateral pull downs.
Supplements include (per day):
creatine:20g total, 5g in the morning, 5g after workout, 10g before bed, with 75g of dextrose after workout only
multi-vitamin
Diet:
morning: 5 large eggs with 2 yolks and maple syrup
2 slices brown bread with a little butter
large glass of milk with creatine and muli-vit
mid-morning: protein shake with milk
a peice of fruit
Lunch: can of tuna
salad with all kinds of vegetables
large glass of milk
post workout drink with juice and creatine and dextrose
supper: porportion of meat (chicken, beef or pork)
potato or pasta
veggie's
large glass of milk
evening: protein shake with milk and creatine
Note- my protein shake is loaded with carbs
im wondering how often i should take the dextrose, just after workout?
Goals: Gain weight and muscle mass, quit smoking and avoid injury
Somone:indian: