PDA

View Full Version : Someone's training log



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:

someoneunlikeyo
06-01-2002, 07:02 PM
i've got a long way to go but feel i have good potential:)

someoneunlikeyo
06-01-2002, 07:03 PM
a pic of my back