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Haven
03-13-2003, 09:46 AM
About time I started one of these, so here we go:
Yesterday:Pecks&Shoulders

Flat Bench:
195x8 200x8 205x7
Decline Bench:
185x8 190x6 195x6
Incline DB Bench:
55's*8 60's*7 60's*7
Machine Flys
3 sets to failure(SP)

Shoulder Press
55's*8 60's*7 60's*7
Military Press
120x8 120x7 125x6
Standing BB shrugs
325*7(hold each for 2 sec) 325*7 325*6

Cardio: 30 min at 80% hr

Diet: 2 chicken breast, 1 turkey sandwich, 2 lo-carb protien shakes, 1 side turkey salad w/ non-fat italion, 2 peach yougurts, 4 Quaker outmeal bars, and water at all meals

Sleep:9 hours

MrWebb78
03-13-2003, 09:49 AM
what are your current goals? bulk or cut?

Mik
03-13-2003, 09:57 AM
Welcome to journal-ville! Good luck mate.

:spam:

Haven
03-13-2003, 10:16 AM
I am currently bulking, weight 161 would like to be at about 175-180.

Haven
03-14-2003, 12:11 AM
Arms&Shoulders

Preacher-75*8
Machine Cur-110*8
Bicept Pull-Ups-*8
2 super sets of these
Then set of negative curls


Close-Grip Bench Press-8
Pulley Pushdown-8
Dips-8
Super set*2
Manual Pull down 30 sec intervules(SP?)

Lat Pulldown-160*8 170*7 170*7
Seated Machine Row- 16*8 17*6 17*6

Cardio: Eliptical 30 min at 80%hr

Food: 2 lean turkey sandwiches, 1 ham sub, 2 side salads w/ non fat italion, 1 peach yogurt, 2 low-carb protien shake, 3 quaker fruit bars, 1 icecream sandwitch

sleep: 9 hours

Haven
03-14-2003, 09:38 PM
Pecks&Shoulder

Flat DB Bench: 65*8 65*7 65*7 65*6
Incline DB:60*7 60*7 60*7
Decline BB:185*8 180*6 180*6
Machine Flys:135*9 135*7 135*6

Lat Pull Down:12*8 13*6 13*6
Seated Machine Rows:16*8 16*7 16*6
BB shrugs: 330*8 330*6 330*6
Bus Drivers:3 sets w/ 15's

Carios:0(have a 500 yrd, lifegaurd swim test, so I need to stay rested)

Food:2 Protien Shakes, 3 Fruit Bars, 1 Cheif Turkey Salad, 1 Yogurt, 1 chicken breast, 1 ham sandwich, 2 cans of Camples HomeCooking Chicken Soup(Big Kind), 2 popsicles(SP), misc fruit.

Sleep:9 hours

Saint Patrick
03-14-2003, 11:53 PM
What are bus drivers???

MrWebb78
03-15-2003, 12:06 AM
saint P, theyre the heavy set folk that sit at the front of the bus behind the big wheel!

Saint Patrick
03-15-2003, 12:20 AM
For real, it looks like some sort of back excercise............

Haven
03-15-2003, 12:54 PM
I don't think they are a commonly used exersize, I go them from my spotter who used they. I had never seen them before. But they seem to work.
Bus Driver= A weighted Plate, hold it with both arms and lower and raise it, while keeping arms stright, then after 8 of those, you hold your arm paralel(SP), and turn the weight from side to side(like a big stearing while) for 8 sisde to sides, and repeat set. works back and forearms.

Haven
03-15-2003, 11:47 PM
Rest day.

Sleep: 7 hours

Food:1 Can of Chunky Chicken Soup, 2 Low-Carb Protein drinks, 2 bowls frosted mini-wheats, 1 foot long turkey w/ lettuce and viniger and peper jack chease and salt and pepper, 3/4 medium olive hand tossed pizza. Good Bulk day, kinda fatty though :\

Haven
03-16-2003, 10:39 PM
Arms&Shoulders

Preacher-75*8
Machine Cur-110*8
Bicept Pull-Ups-*8
2 super sets of these
Then set of negative curls


Close-Grip Bench Press-8
Pulley Pushdown-8
Dips-8
Super set*2
Manual Pull down 30 sec intervules(SP?)

Lat Pulldown-160*8 170*7 170*7
Seated Machine Row- 16*8 17*6 17*6

Cardio: 30 min at 80% hr on bike

Food:1 turkey sub(lettuce,Tomato),2 soft shell tocos, 2 protein shakes,1/4 medium pizza, 1 fruit bar, 1 tbls penut butter,

Haven
03-18-2003, 10:54 AM
Pecks&Shoulders

Flat DB Bench: 65*8 65*7 65*6 65*4
Decline: 185*8 180*7 180*6
Incline DB Bench: 60*8 60*6 60*7
Flys:135*8 135*8 135*7

Lat Machine Pulldown: 13*8 13*7 13*8
Seated Machine Rows:16*8 16*7 16*7
Shurgs bb: 325*8 325*8 325*7
Bus Drivers: 3 sets at 45

Cardio: none

Food:2 protein shakes, 3 fruit bars, 1 turkey cheif salad, 3 peach yorgurt, 1 Meatball sub, 1 Turkey Sub, 1 Turkey Sandwich(Small), 1 Ice Cream Sandwich, 1 string Cheese

Sleep: 10 hours

Haven
04-17-2003, 11:18 AM
Well I finally got my damn casts off from the accident, so I am going to start this up again, I get to go back to the gym for the first time in over a month, can't wait. I maintained a good diet during re-cooperation, so I don't think I lost much. Just a lesson to ya'll, sand and crotch rockets don't mix!

GhettoSmurf
04-17-2003, 11:36 AM
thanks for the advice! and good luck with getting back to the gym and lifting weights again.