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AlaskanOx
02-25-2003, 03:13 AM
Ok, I'm new to posting in this forum, but I've been browsing the boards for a few months now. Been working out for about 4 months and I'm just now deciding to keep a journal. I workout at Western Washington University where I go to school. I lift with heathj, who some of you may know. Anyway, my stats are:

Age:19
Height: 6'1"
Weight: 210-215
BF%:15% or so

That's all the important stuff. Now I'll post my monday workout.

2-24-03
Chest/Tri's

Flat BB Bench: 45x10, 135x6, 155x3, 185x6 (help on the last 2), 155x6

Incline DB: 55x6, 60x6, 65x3 (died on the 4th)

Rope Pulldown: 110x8, 130x8, 150x8

Overhead DB Extensions: 55x6, 65x6, 75x6

1 set of 10 dips to kill my tris a little more.

Wednesday is Bi's and Back. Friday is Legs and Shoulders. Any comments would be greatly appriciated. Thanks

JustinF
02-25-2003, 03:22 AM
:spam:

Good luck with your goals bro. Keeping a journal definately helps you track yourself. Looks like you're off to a good start!!

AlaskanOx
02-26-2003, 05:18 PM
Wednesday Feb. 26
Back/Bi's

Pull Ups: Shoulder Width bwx10, Wide bwx5, Narrow bwx8

DB Rows: 65x6, 80x6, 90x6

Cable Rows: 120x8, 140x8, 160x8 All were slow with lats flexed all the time.

EZ Curl Bar (inside grip/standing): 75x6, 95x6, 100x6. Switched to standing because preacher curls were hurting my forarm too much. Standing felt much better.

Seated Hammer Curls: 35x6, 37.5x6 (barely. struggled on the last ones)

Workout was pretty good overall. Cut out my straight bar curls this week cause I was dead after everything else.

Mik
02-26-2003, 06:06 PM
Good luck with your goals man. What's your diet look like?

Oh yeah :spam:

AlaskanOx
02-28-2003, 05:26 PM
Friday Feb. 28th
Legs/Shoulders

Bent Over Lateral Raises: 25x8, 25x8, 27.5x6

Front Raises: 30x6, 35x6, 35x6

Squats: 135x6, 185x6, 225x6
Took a 4 week break from squats, came back and set a new PB by 40 lbs. Used to struggle with 185x6, decided to try 225 for as many as I could do and ended up cranking out 6.

Leg Extensions: 140x8, 180x8, 210x8

Standing Hamstring Curls: 70x8, 80x8, 90x8.
Did 8 per leg.

My meals vary because I'm at college and I'm without a car. I try to have my meals look like this:

Meal 1 10:00am: protien bar. multi-vitamin
Meal 2 12:00-1:00: Whatever meat they have a the cafeteria plus a salad.
Meal 3 Post workout 3:00pm: Protein Bar
Meal 4 5:00pm: Dinner at cafeteria. Whatever meat plus a salad
Meal 5 9pm or later: Trail Mix or Wheat crackers and peanut butter or protein bar

This is usually how my meals are set up.

rookiebldr
03-01-2003, 05:25 AM
Let's hope you are a bit more consistent with the journal then Healthj is with his. :D :D Good luck.

AlaskanOx
03-04-2003, 02:49 PM
Monday March 3rd.
Chest/Triceps

BB Bench: 45x10, 135x6, 155x3, 195x5 (help on the last 2), 155x6
Changed my grip on this. Wasn't hitting my pecs much because my grip was too narrow for my arm length. Hopefully this will make my bench increase. It's been at the same place for a while now.

Incline DB: 55x6, 60x6, 60x6

Overhead DB Extensions: 60x6, 75x6, 85x5 (failed on the 6th rep)

Rope Pulldowns (2 handed): 110x6, 130x6, 150x8

Wanted my tri's dead so I did a set of dips to failure. Got 7 in. Chest is fairly sore on Tuesday, unlike usual. I'm assuming this means my change of grip on bb bench did something good.

AlaskanOx
03-07-2003, 11:55 PM
Friday March 7
Legs/Shoulders

Squats: 135x6, 205x6, 245x6

Leg Extensions: 160x8, 180x8, 200x9
200 was held at the top for 6 then rep until failure.

Hamstring Curl (1 leg): 70x8, 80x8, 90x8

Bent Over Lateral Raises: 20x8, 20x8, 25x8

DB Front Raises: 25x6, 30x6, 30x10

DB Shrugs: 95x8, 100x8, 100x8

I've been sick. That's why I took wednesday off. Felt a little weak today but not as bad as I thought I was gonna be.