View Full Version : a new journal - a better body
09-23-2001, 08:27 PM
well my other one was getting kinda crappy so i'll make a new one.
i haven' tbeen to the gym in 3 weeks. i have been sick all of last week so i'm starting tonight. here is my program for 4 weeks that someone who's name i forget, made for me.
Flat bench Press 2x12
Incline Dumbells 2x12
Preacher Curls 2x12
Hammer Curls 1x12
Leg Press: 1x15
Walking Lunges 2x20 (20 steps)
Your calf program will be done on those three days.
Close Grip Chins 2x12
Cable Row 2x12
Hyper Extensions 3x12
Skull Crushers 2x12
Rope Press Down 1x12
Dumbell Press Super Setted with Front Raises
2x12 do the front raises first
i'll be doing calves 3 times a week as they suck. and i've lost like 5 pounds due to the insufficient amount of cals over 3 weeks. i'll sit down and plan my cals later on, but for now, i'll just make sure that i eat 5-6 times a day and i will grow.
and as well, i might play senior ball this year since it is my last year.. so that will affect my gains. but my goal is to add on 10 pounds before december. wish me luck
09-24-2001, 01:02 AM
well, first workout today in 3 weeks. boy was i weak. i lost a lot of strength during the lay off:
flat bench press: 130/12, 135/10
incline DB press: 40's/12, 40's/10
dips: 7 :eek: (i was totally gased)
preacher curl: 45/12 45/12
hammer curl: 25's/10
i will have had 5 meals today. well first day back wasn't too bad. hopefully i'll regain the strength from some muscle memory. train again on tuesday. sleep will be 6 hours tonight due to homework.
09-27-2001, 10:32 PM
diet hasn't been all that great. but i'm slowly getting back into the swing of things.
today i did legs, with only 4 hours of sleep last night. big math test tomorrow so i'll probably only have 7 hours tonight if i'm lucky.
i modified my program made my some guy name paki, a little because i was gased
1 set of breathing squats: 115/20
leg extensions: 110/15
standing db calf raise, L Leg: 30/20, 30/20, R Leg, 30/20, 30/17
my strength has gone down drastically, but i hope i will get it back soon enough. training again on saturday. hopefully, i'll get in 5 meals tonight. peace
09-29-2001, 10:01 PM
ma, you like interupting the journals of BMFWO members don't ya? tuttut
beautiful sleep last night :)
close grip chins: 12, 11
seated row: 90/12 90/11
hyperextensions: 12, 15/12
DB raise ss with 15/12, 15/12
shoulder press: 25/12, 30/12
french press: 45/12 50/10
DB calve raise: L leg: 35/15, 35/16, 35/16. R leg: 35/16, 35/16, 35/16
i think my strength is slowly but surely coming back. i will post a diet that maki gave me suggestions to a bit later on
10-05-2001, 01:45 AM
bah, gotta keep this thing updated.
well, not much sleep and i feel like i'm dying. it's 12:30 am over here and i'm just done my math :(. but it is friday, and that means sleep in tomorrow!!! oh wait, work on saturday :(
anywho, i worked out on the tuesday:
bench press: 145/12 145/7
incline DB press: 45's/11 45's/11
preacher curl: 55/12 55/12
hammer curl: 25/12
standing calf raise: L leg: 40/20, 45/15, 45/12. R leg: 40/20, 45/15, 45/12.
well, i kinda screwed up on the weight for calf raises. i didn't remember how much i did before so i just kinda jumped into it :(
food has been decent. 5-6 meals a day, at about 600 cals a peice. i will eat this much for another 2 weeks, and then up the cals to 4000.
training tonight. leg day. damnit, i'm only gonna get 6 hours of sleep again :(
wishing you guys all the best,
btw, i'm still lifting panzy weight from taking those 3 weeks off. i'm gaining back really fast though. i made like a 15 pound jump in my bench in a week! must the the cell tech ;)
10-05-2001, 05:23 PM
10-05-2001, 10:11 PM
retarded half asian...
10-07-2001, 02:45 AM
alright juniors, here's for 01/10/06:
leg press: 4 wheels/15
lunges: 35's/20, 35's/20
standing DB calf raise: L Leg: 40/20, 40/18, 40/16. R Leg: 40/20, 40/18, 40/16
**** i was tired, worked from 12:00 - 7:00 and i was on my feet all day walking around putting clothes and other crap away. trained after work and was beat. i could have done a lot more weight for those 20 rep squats, but i'm still not sure of where my strength is yet, but it's coming back really fast. i should be doing my regular weights next week. anyways, happy thanksgiving to all! :)
10-07-2001, 08:23 AM
Term how much do you weigh? Your reps and poudages for you workouts are almost EXACTLY like mine.
10-07-2001, 10:48 AM
hahah sorry proteen, they're not the same as yours! lol
i took 3 weeks off an i got really weak. my previous poundages were:
and i'm about 153
10-09-2001, 11:07 PM
close grip chins: 10/12, 10/8
seated rows: 100/10, 90/12
Front DB raise ss: 15's/12 20's/8
DB press: 35's/12, 35's/12
skullcrushers: 55/12, 60/8
no calves today. buffy was on so i had to get home.
diet has been sufficient lately. everyday getting in 6 meals all about 600-700 cals a piece. i have been too lazy to count the exact details, but let me tell ya, i've been eating a lot of oats in juice, and tuna with mayo. i might be putting on fat a bit too quickly though. we'll see.
10-14-2001, 10:01 PM
whoa, i haven't been to the gym in quite a few days tuttut
anyways todays workout:
bench press: 150/12 140/9
incline DB press: 50/10 45/10
preacher curls: 55/12 60/7
hammer curls: 30/8
seated calf raises: 92.5/20 92.5/20 97.5/20
my diet has been sweet for the past week. i think i've gained a pound or so.
no working out t'ill tuesday. i'll have to sit down and up my cals to 4000. if i put on too much fat then, then i'll take down 200 cals or so.
10-15-2001, 09:00 AM
10-23-2001, 10:25 PM
ok, training has sucked. dedication has faultered, but enough is enough, and it's time for a change. i'm turning a new leaf.
new program, new way of managing my time, new attitude.
here's the program:
Chest: Flat bench Press 2x8
Incline Dumbells 2x8
Preacher Curls 2x8
Hammer Curls 3x8
Legs: Squats: 2x10
Leg Press: 2x8
Back: Close Grip Chins 4x8 Cable Row 2x8 Hyper Extensions 2x12
Triceps: Skull Crushers 2x8 Rope Press Down 3x8
Shoulders: Dumbell Press Super Setted with Front Raises
3x6 do the front raises first
10-23-2001, 10:28 PM
today is the first day back in a little over a week. excellent day, lost some strength, but not too bad.
bench press: 155/8 165/6
incline DB press: 55's/9 60's/8
dips: 10/8 10/7
preacher curl: 65/6
hammer curls: 30's/8 30's/8 35's/5
overall, not too shabby. i am 100% focused now. :mad:
skipped calves, but will do on thursday and saturday.
10-26-2001, 09:05 PM
ok, so i took an extra day off... oh well.
squats: 205/8 205/7
leg press: 5 wheels/5, 4 wheels+30/8
calve raises: 35/20, 60/6, 40/15, 60/6, 40/15, 60/6
sleep... well.. my biological time clock should be fooked by now. yesterday, i got home from school, ate, screwed around on the computer, and then slept from 5pm - 8pm. then i did homework i'll 2 am... gotta manage my time better.
i'll see if i train tomorrow or not, but probably sunday. anyways, thanks for reading, and god bless.
oh, and a funny story for those who read my journal. i was warming up with 135 for squats, going ass to the grass, and he comes up to me after, offering "free" advice.
guy: "ya, i have some free advice for you so take it for what it's worth"
guy: "i noticed that when you are squatting, you're going to low"
guy: "ya, you shouldn't go more than parellel. 'cause your tendons get stretched"
*he went on for about 5 min about some tendon bullshit*
eric: "ya, 'cause there's this guy i know (i was refering to maki) and he's a personal trainer. he said you should go down to whatever feels comfortable"
guy: "well that guy is just messing with your body. he's wrong"
*guy goes on again about tendon bullshit
eric: "thanks a lot."
guy: "ya, so take that for what it's worth"
stupid idiots. i mean, this guy's a nice guy and all, but don't tell me gay stuff about what i'm doing that's right!!! :mad:
10-28-2001, 11:00 PM
poo work out today. all my work outs on sunday are poo. i just always feel so lathargic on these days...
close grip chins: 20/7, 15/7, 7, 7 (just didn't have much strength on those today)
seated rows: 100/8, 110/8
hyperextensions: 25/12, 35/10
db raises ss 25/6, 20/6, 20/5
db press: 50/6, 50/6, 50/5
french press: 65/8, 70/6
2 sets of press downs
bah, only going to get in 5 meals today. whatever
11-19-2001, 10:06 PM
hey everyone!! haven't updated this because i haven't trained much as i have been playing bball. but today, i decided to drop the team before our first tournament. i lost the love for the game, and i wanna lift weights. so back to this journal!
first day in like 2 weeks:
bench: 150/7, 160/4
incline bb: 135/8, 140/5
dips: 20/9, 25/8
db curls: 31x2/10, 40x2/5, 40x2/5
that was a good workout. i decided not to go to my gym, but at my bud's home gym. it was cool. i'll be updating this a lot. have a nice day everyone :)
11-20-2001, 12:41 AM
01-03-2002, 04:28 AM
So how come you've changed your screen name then?
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