PDA

View Full Version : Common's Journal



Common
12-28-2002, 05:12 PM
Monday: Chest and Triceps, abs
Tuesday: Quads and Hamstrings
Wednesday: off
Thursday: Back and Biceps
Friday: Shoulders, Calves, and Abs
Saturday and Sunday: off

Decreasing weight for all exercises, 1 Warm up set--first exercise, 20 reps.
First set 6-8 reps, second set 10-12 reps, 3rd set 12-15 reps. Abs, 3 sets of 10 for all.

Tempo: 2 seconds concentric, 4 seconds eccentric

Chest and Triceps, abs
Bench Press
Incline Bench press
DIPS
Tricep Extensions
French Press
Weighted Crunches
Reverse Crunches
Oblique crunches

Quads and Hamstrings
Squats
Lunges
Front Squats
Stiff Legged Deadlifts
Hamstring curls

Back and Biceps
Deadlifts
Shrugs
Barbell Bent Over Row
Barbell Curls
Concentration Curls
Hammer Curls

Shoulders, Calves, and Abs
Military Press
Upright Rows
DB front raises
Standing Calf Raises- 2 sets
Weighted Crunches
Oblique Crunches
Reverse Crunches

bradley
12-28-2002, 05:14 PM
Looks good to me, and you can perform skulls with a barbell. Good luck with the journal. Will you be posting diet info as well?

Common
12-28-2002, 05:26 PM
Yea when i get it all sorted out :)

NateDogg
12-28-2002, 06:01 PM
Welcome to the board and to journalville (TM)!

:spam:

Common
01-09-2003, 02:46 PM
7:00 - 7 Egg whites, 2 whole eggs, 1/2 Cup oatmeal, 20oz milk-- Fat/Carbs/Protein: 20/60/59

10:00 - 2 Protein bars (Whey, Oatmeal, Peanutbutter) - 10/76/36

12:00 - Chicken nuggets, Milk (School stuff, not for sure)

3:30 - Chicken breast, 1/2cup oatmeal, 20oz 1% milk -9/60/58

4:30 -workout
5:30 - 25 g whey with 16 oz grape juice - 5/75/25

6:30 - Chicken breast, 1/2cup oatmeal, 20oz 1% milk -9/60/58

8:00 - 50 Grams whey, 1/2 cup - oatmeal - 6/40/55
9:30 - 2 Cups cottage cheese: 20/12/56

That totals: 79g Fat/383g Carbs/347g Protein.