online journal

[powerlifter287]

im 16 230 pounds (most fat) im just starting to lift again and im trying to lose some weight and bulk up my arms i lift 3 to 4 times a week for about 2 hr.
like 2 years ago i popped my knee cap so i can't put a lot of presser on it until i strengthen it up if u have ne suggestions other that leg extensions it would help


flat bench
55/5
65/5
65/10
75/15
85/7
95/3 :help: thats my max

short arm press
65/3
75/7
75/7
75/7
75/7

hammer curls
28/8
28/8
32/10
32/10

shoulder rais
12/5
17/5
17/5
17/5
17/5

one arm dumbbell row
32/10
32/10
52/10
52/7

up right row
35/10
55/10
55/10
55/10

bicep curl short bar
50/5
60/5
70/5
70/5
80/5

11/17

barbell dead lift
95/5
95/5
115/5
115/5
135/5
205/3.5
205/1

dumbbell squat
40/10
40/10
40/10

leg extensions
100/10
100/10
100/10
100/10

hammer curls (alt)
32/10
32/10
32/10
32/10

bicep curls with power tube high
4sets of 10

[Dedicated]

Hey good to see a new journal, what's your split look like?

[Saint Patrick]

Good luck man.

[ChampionLifter8]

good job steve you acually made a journal when i didnt think you would. good luck and lets keep lifting together!!!!

[powerlifter287]

my split i don't really have one yet so far
monday lower back and legs
wed chest /upper back
fri shoulder

[ChampionLifter8]

well if you want to be successful u need to make a plan try to get one man