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View Full Version : Charleys Training and Dieting Log



CBates
02-18-2004, 01:04 PM
I've been away from the dieting and body building scene for a while now. Since like July. So I'm pretty much having to start all over from scratch here. I've lifted on and off since then, but no kind of split or program. Just like a week or two here, take off a month or two and another week or two there. The reason why I took off for so long was because my fiancee had a baby girl July 28th, so I took some time off from weights so I can try to balance out my work, sleep, and spending time with my family. Now she's a little older I'm getting a pretty decent amount of sleep and I can fit a routine into my life schedule now.

Current stats:
Weight: 188lbs
Height: 5'9
Goals: Get leaner with adding some muscle (which shouldn't be that hard since I haven't lifted in a while)
Body fat: not sure, but judging from past measurements, probably around 15-16%


My routine:

Chest/Upper Back/Triceps:
DB BP: 2 x 6-9
ISO Close Grip BP: 2 x 6-9
Row Machine: 2 x 6-9
French Press: 2 x 6-9
ISO Low Row: 2 x 6-9
ISO High Row: 2 x 6-9
ISO Incline BP: 2 x 6-9


Shoulders/Abs/Biceps/Forearms:
Ab Machine: 2 x 10-15
Shrugs: 2 x 6-9
Rear Delt Cable Pulls: 2 x 6-9
Side Delt Cable Pulls: 2 x 6-9
Shoulder Press Machine: 2 x 6-9
Forearm Cable Curls: 2 x 6-9
DB Culrs: 2 x 6-9


Legs/Lower Back:
Squats: 2 x 6-9
Seated Calf Raises: 2 x 10-15
SLDL: 2 x 6-9
Leg Press: 2 x 6-9
Lower Back Machine: 2 x 10-15
DL: 2 x 6-9


The reason why I'm using so many ISO machines is because they don't irritate my shoulder as much as free weights do, so I'm going to use these for awhile. My diet will just be a well balanced diet with protein, fat, and carbs. Maybe here in 2-3 months when it gets to summer I might switch to the NHE diet because I always look leaner when I'm on those types of diets. My first workout will be on Friday so I'll post it then.

Shane
02-18-2004, 01:10 PM
Gotta love that avatar. Good luck with the training man. I hear ya about the shoulder. Gotta be careful with those things cuz shoulder injuries are a b*tch.

ItalianGalleon
02-18-2004, 01:54 PM
How'd you hurt your shoulder? Also, nice sig.

CBates
02-19-2004, 12:36 PM
Shane: Yep.. I want to put the boob shot of Janet Jackson on here, but I don't think it would be allowed.. No kidding about the shoulder injury, happen about 2 years ago and It shows no signs of getting better and is only holding down my true potential with doing heavy shoulder exercises.

ItalianGalleon: I hurt my shoulder doing BB bench press. I was doing 8 reps of 275, on my 7th rep I sharp pain shot all throughout my left shoulder, I just barely got the weight back up.. Shoulder has been F'd up ever since.

CBates
02-22-2004, 10:09 PM
Training:

Chest/Upper Back/Triceps:

DB BP: 65x9, 70x9
French Press: 75x9, 75x9
T Bar Row: 80x9, 85x9
ISO Close Grip BP: 180x9, 190x9
ISO High Row: 140x8, 140x7
ISO Incline BP: 180x9, 180x6
ISO Low Row: 140x9, 140x9


Diet

Meal 1: 1/2 cup of oats, 1 cup of skim milk, 20g of whey, 1 tbsp of natty PB, 2 fish oil Caps
Meal 2: 1.5 cups of skim milk, 20g of whey, 1 tbsp of natty BP
Meal 3: 1 cup of green beans
Meal 4: 1 can of tuna, 1.5 tsp of olive oil, 2 slices of wheat bread
Meal 5: 3 egg whites, 2 slices of fat free cheese, 2 slices of wheat bread, 1 tbsp of natty PB


Supplements
Mulivitamin x1
Calcuim w/ Vit. D x1


Sleep
7 hours


Weight
As of Friday it was 186 (I'll probably only weigh myself once a week on Fridays


Comments
I'll work on a better format for this, it's going on midnight and I gotta get up early for work tomorrow so I just half ass through this crap together, so the format of this probably looks like crap. I'll work on it before my next workout post.

CBates
02-25-2004, 08:29 AM
Sleep
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7 hours
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Diet
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Meal 1. 1 slice of wheat bread, 1 tbsp of Natty PB (pre workout)

Meal 2. 1/3 cup of oats, 20g of whey, 3/4 cup of skim milk (post workout)

Meal 3. 3.5 servings of mixed veggies

Meal 4. 20g of whey, 1.5 cups of skim milk, 1 tbsp of natty BP

Meal 4. 3.5 servings of mixed veggies

Meal 5. 3 egg whites, 2 slices of fat free cheese, 2 slices of wheat bread, 1 tbsp of natty PB
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Shoulders/Abs/Biceps/Forearms
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Side Delt Cable Pulls: 30x9, 30x7

Rear Delt Cable Pulls: 20x9, 20x9

DB Culrs: 40x7, 40x6

BB Shrugs: 185x9, 185x9

Forearm Cable Curls: 30x9, 30x9

Shoulder Press Machine: 90x9, 100x9

Ab Machine: 50x13, 50x13
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Cardio
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none
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Supplements
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multivitamin, 600mg of calcium
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Weight
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?
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Length of Workout
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25 minutes
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Workout Music
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Lamb Of God - As the Palaces Burn
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Comments
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Workout was OK, kinda short, but next week I'm switching my routine just a little.
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CBates
02-27-2004, 09:54 PM
Sleep
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4 hours
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Diet
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Meal 1. 3 egg whites, 2 slices of fat free cheese, 2 slices of Natures Own wheat bread, 1 tbsp of natty PB, 2 fish oil caps

Meal 2. 20g of whey, 1.5 cups of skim milk, 1 tbsp of natty BP

Meal 3. 10oz of low fat beef jerky

Meal 4. 1 can of tuna, 2 slices of Natures Own wheat bread, tbsp of natty PB
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Legs
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Squats: 210x8, 210x6

Seated Calf Raises: 80+BWx15, 80+BWx15

SLDL: 190x9, 190x9

Leg Press: 200x9, 230x9

DL: 230x9, 230x9
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Cardio
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none
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Supplements
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multivitamin, 600mg of calcium
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Weight
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184
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Length of Workout
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38 minutes
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Workout Music
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None
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Comments
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Daughter was sick last night, so I didn't get much sleep, I spend most of my nite holding her with her screaming her head off, plus on top of that I think I'm getting sick too. Diet is kinda bad, I didn't get enough food for even cutting, but I'm not feeling too well. This is my first real leg workout in a long time, I'm already in all sorts of pain from DOMS and it's not even tomorrow yet, tomorrow I doubt I'll be even able to walk.
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CBates
03-01-2004, 11:34 PM
Sleep
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7 hours
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Diet
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Meal 1. 3 slices of fat free cheese, 2 slices of bread

Meal 2. 1 can of tuna, 2 slices of bread

Meal 3. 1 cup of fat free yogurt ice cream, 10 crackers, 1 tbsp of peanut butter

Meal 4. 8 small slices of pizza

Meal 5. 1 slice of bread, 1/2 cup of low fat cottage cheese
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Chest/Triceps/Shoulders
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ISO Incline BP: 180x9, 185x9

Side Delt Cable Pulls: 20x9, 20x9

Rear Delt Cable Pulls: 20x9, 20x9

Flat DB BP: 70x9, 75x9

French Press: 80x9, 80x7

Shoulder Press Machine: 110x9, 110x8

ISO Close Grip BP: 200x7, 200x4
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Cardio
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none
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Supplements
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multivitamin, 600mg of calcium
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Weight
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?
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Length of Workout
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45 minutes
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Workout Music
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Himsa - Courting Tragedy and Disaster
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Comments
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My diet completely sucked today, but I was stuck away from home unexpected, so I didn't have my usual food available, so I had to due with what I had to eat. My workout was OK considering I was sick during the weekend, I feel a little better, but already missed one day of training, didn't want to miss another so I went to the gym still feeling a little bad. Oh, and I changed my routine a bit, I'm doing shoulders with my chest/tricep workout and placing my back workout where my shoulders were.
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CBates
03-03-2004, 10:08 PM
Sleep
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7 hours
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Diet
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Meal 1. 2/3 of low fat cottage cheese

Meal 2. 1 cup of skim milk, 20g of whey, 1 tbsp of natty PB, 2 fish oil caps

Meal 3. 2 cups of salas mix, 1 tbsp of olive oil

Meal 4. 1 can of tuna, 2 slices of bread, 1 tsp of olive oil

Meal 5. 3.5 servings of mixed veggins

Meal 6. 3 egg whites, 2 slices of fat free cheese, 2 slices of Natures Own wheat bread, 1 tbsp of natty PB
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Back/Biceps/Various Sh!t
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DB Culrs: 40x9, 40x7

T Bar Row: 90x8, 90x8

BB Shrugs: 190x9, 190x9

Power Crunch 1000: x8, x8

ISO High Row: 140x9, 140x8

Forearm Cable Curls: 40x9, 40x9

ISO Low Row: 145x9, 145x8
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Cardio
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none
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Supplements
-------------------------------------------------------------------------
multivitamin, 600mg of calcium
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Weight
-------------------------------------------------------------------------
?
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Length of Workout
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45 minutes
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Workout Music
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Machine Head - Throught The Ashes Of Empires
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Comments
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Workout was OK, I was still pretty sore from my chest workout on Monday, but I had to do the workout sore anyways, since I'm going out of town on Friday. That means, I gotta train legs tomorrow instead of waiting till Friday.

Also, not on a workout note, I think the new Machine Head album blows, I'm a huge Machine Head fan, but their new album sucks so bad compared to the rest of their albums. Maybe I just need to let it grow on me..
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CBates
03-04-2004, 11:26 PM
Sleep
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8 hours
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Diet
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Meal 1. 1/2 cup of oats, 1 cup of skim milk, 20g of whey, 1 tbsp of natty PB, 2 fish oil caps.

Meal 2. 3.5 servings of mixed veggies

Meal 3. 3 egg whites, 2 slices of fat free cheese, 2 slices of Natures Own wheat bread, 1 tbsp of natty PB

Meal 4. 3.5 servings of mixed veggies

Meal 5. 1 can of tuna, 2 slices of Natures Own wheat bread
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Legs
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Squats: 210x9, 210x7

Seated Calf Raises: 85+BWx15, 85+BWx15

SLDL: 195x9, 195x9

Leg Press: 230x9, 230x9

DL: 245x9, 245x9
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Cardio
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none
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Supplements
-------------------------------------------------------------------------
multivitamin, 600mg of calcium
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Weight
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184
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Length of Workout
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40 minutes
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Workout Music
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None
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Comments
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I almost didn't do the workout tonight because my chest was still sore from Monday and my back was sore from Wed., but since I wouldn't get the chance to get to the gym again until Monday or Tuesday, I figured I'd go ahead and try to tuff it out. Glad I did as my workout was pretty good, I increased in everything, but right now I'm not using that heavey of weight in anything.
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CBates
03-08-2004, 10:22 PM
Sleep

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8 hours
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Diet
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Meal 1. 3 egg whites, 2 slices of fat free cheese, 2 slices of Natures Own wheat bread, 1 tbsp of natty PB

Meal 2. 1/2 cup of oats, 1 tbsp of natty PB, 20g of whey, 1 cup of skim milk

Meal 3. 1 can of tuna, 2 slices of bread, 1.5 tsp of olive oil

Meal 4. 1/2 cup of oats, 1 tbsp of natty PB, 20g of whey
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Chest/Shouler/Triceps
-------------------------------------------------------------------------
BB Bench: 215x9, 215x7

DB Shoulder Press: 40x9, 40x9

Side Lat DB Rises: 20x9, 20x9

Laying Lat DB Rises: 10x9, 10x9

French Press: 80x9, 80x9
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Cardio
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none
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Supplements
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multivitamin, 600mg of calcium x2
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Weight
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?
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Length of Workout
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30 minutes
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Workout Music
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Hatebreed - Preseverence
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Comments
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I had to change my workout a bit today, as my car is in the shop getting some body work done on it, I had to workout at home as I didn't have a ride to the gym today.
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CBates
03-11-2004, 11:43 AM
Sleep
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7 hours
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Diet
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Meal 1. 2/3 of low fat cottage cheese

Meal 2. 1 can of tuna, 1.5 tsp of olive oil, 2 slices of Natures Own wheat bread, 2 fish oil caps

Meal 3. 3.5 servings of mixed veggies

Meal 4. 20g of whey, 1.5 cups of skim milk, 1 tbsp of natty BP

Meal 5. 2 cups of broccoli

Meal 6. 2.5 servings of spaghetti
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Back/Biceps/Various Sh!t
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DB Culrs: 45x6, 45x4

T Bar Row: 90x9, 90x9

BB Shrugs: 195x9, 195x9

Power Crunch 1000: x10, x9

ISO High Row (one handed): 80x6, 80x6

Forearm Cable Curls: 50x9, 50x9

ISO Low Row (one handed): 80x9, 80x9
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Cardio
-------------------------------------------------------------------------
none
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Supplements
-------------------------------------------------------------------------
multivitamin, 600mg of calcium
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Weight
-------------------------------------------------------------------------
184
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Length of Workout
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35 minutes
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Workout Music
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Headbangers Ball CD disc 2
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Comments
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Workout was OK, I'm increasing in everything.. My weight has stayed the same for the past month, usually I can drop fat pretty fast. I think my body fat is dropping as I can see my muscles better in the mirror.. I'm hoping that the weight staying the same is due to gaining muscle weight as I haven't really worked out in 7 months and I'm adding my muscle back quickly.
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CBates
03-14-2004, 05:00 PM
Sleep

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7 hours
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Diet
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Meal 1/2 cup of low fat cottage chees

Meal 2. 3 egg whites, 2 slices of fat free cheese, 2 slices of Natures Own wheat bread, 2 fish oil caps

Meal 3. 2 slices of white bread, 4 slices of turkey breast

Meal 4. 1 can of tuna, 2 slices of Natures Own wheat brea

Meal 5. 5 slices of pizza
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Legs/Lower Back
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Squats: 215x6, 215x6

Seated Calf Raises: 90+BWx15, 90+BWx12

SLDL: 200x9, 200x9

Leg Press: 270x9, 270x9

Dead Lift: 255x8, 255x7
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Cardio
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none
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Supplements
-------------------------------------------------------------------------
multivitamin, 600mg of calcium
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Weight
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183
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Length of Workout
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35 minutes
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Workout Music
-------------------------------------------------------------------------
none
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Comments
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This should have been posted Friday, but I'm too lazy to get online on the weekends, after doing computer support all day at work during the work week, the last thing I want to do on the weekends is get on my computer.
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CBates
03-15-2004, 11:33 AM
Sleep
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6 hours
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Diet
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Meal 1. 1 can of tuna

Meal 2. 20g of whey protein, 1.5 cups of skim milk, 1.5 tsp of olive oil

Meal 3. 2 slices of natures own wheat bread, 5 slices or turkey beast from the delli, 1 tbsp of peanut butter

Meal 4. 2 small wheat tortilla shells, 1 slice of fat free cheese, 1/4 cup of fat free shredded cheese, 1 tbsp of natty PB
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Chest/Triceps/Shoulders
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Side Delt Cable Pulls: 20x14, 20x12

Rear Delt Cable Pulls: 20x13, 20x10

Flat BB Bench Press: 220x7, 220x4

French Press: 85x7, 85x6

Arnold DB Shoulder Press: 35x9, 35x7

ISO Incline Bench Press: 190x7, 190x5
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Cardio
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none
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Supplements
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multivitamin, 600mg of calcium, Ultra Betatrim x1
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Weight
-------------------------------------------------------------------------
?
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Length of Workout
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35 minutes
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Workout Music
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Darkness Remains - Lamia
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Comments
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Diet could have been better, but I was pretty busy today and didn't get all my meals in. I Changed my routine up a bit. I'm doing flat BB bench press now, as my gym doesn't have enough DBs for me to continue to do DB bench press. I'm also doing Arnold shoulder press instead of using a stupid machine. The machine irates my shoulder alot more than the free weights do..
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CBates
03-17-2004, 11:00 PM
Sleep

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7 hours
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Diet
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Meal 1. 1/4 cup of fat free cheese, 1 wheat tortilla shell

Meal 2. 1 cup of skim milk, 20g of whey protein, 1 tbsp of natty PB, 2 fish oil caps

Meal 3. 3.5 servings of mixed veggies

Meal 4. 2 slices of Natures Own wheat bread, 1 can of tuna, 1.5 tsp of olive oil

Meal 5. 3.5 servings of mixed veggies

Meal 6. 1 cup of thin spaghetti noodles, 1/2 cup of sauce
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Back/Biceps/Various Sh!t
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DB Curls: 40x7, 40x5

T Bar Row: 92.5x8, 92.5x7

BB Shrugs: 200x9, 200x9

Power Crunch 1000: x15, x15

ISO High Row (one handed): 80x7, 80x5

Forearm Cable Curls: 60x8, 60x8

ISO Low Row (one handed): 82.5x9, 82.5x8
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Cardio
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none
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Supplements
-------------------------------------------------------------------------
multivitamin, 600mg of calcium, Ultra BetaTrim x3
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Weight
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n/a
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Length of Workout
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35 minutes
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Workout Music
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Grimfist - Ghouls of Grandeur
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Comments
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none
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CBates
03-22-2004, 11:14 AM
Sleep
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7 hours
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Diet
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I needed a refeed today, so I ate a lot of carbs, too much food to post on here.
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Legs/Lower Back
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Squats: 215x7, 215x7

Seated Calf Raises: 92.5+BWx14, 92.5+BWx13

SLDL: 205x9, 205x9

Leg Press: 280x9, 280x9

Dead Lift: 265x8, 265x8
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Cardio
-------------------------------------------------------------------------
none
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Supplements
-------------------------------------------------------------------------
multivitamin, 600mg of calcium, Ultra Betatrim x1
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Weight
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181
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Length of Workout
-------------------------------------------------------------------------
35 minutes
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Workout Music
-------------------------------------------------------------------------
Through some songs on my MP3 player, like some Staind - Dysfuntion, Hatebreed, Mnemic, Killswitch Engaged, Shadows Fall, Damageplan, and some other.
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Comments
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Should have been posted on Friday, but I was too lazy to get online this weekend.
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CBates
03-23-2004, 07:18 AM
Sleep
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2 hours
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Diet
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Meal 1. 2 slices of Natures Own wheat bread, 3 slices of ham, 1 tbsp of natty BP

Meal 2. 3 egg whites, 2 slices of Natures Own wheat bread, 2 slices of fat free cheese, 1tbsp of natty BP

Meal 3. 1 serving of pretzels

Meal 4. 1 can of tuna, 1.5 tsp of olive oil, 2 slices of Natures Own wheat bread
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Chest/Triceps/Shoulders
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Side Delt Cable Pulls: 20x15, 20x11

Rear Delt Cable Pulls: 20x14, 20x12

Flat BB Bench Press: 225x6, 225x6

French Press: 85x8, 75x7 (Dropped weight as I felt my form was suffering)

Arnold DB Shoulder Press: 40x8, 40x5

ISO Decline Bench Press: 180x9, 185x9
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Cardio
-------------------------------------------------------------------------
none
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Supplements
-------------------------------------------------------------------------
multivitamin, 600mg of calcium, Ultra Betatrim x1
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Weight
-------------------------------------------------------------------------
?
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Length of Workout
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30 minutes
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Workout Music
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Mnemic - Mechanical Spin Phenomena
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Comments
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Sleep was terrible and it felt like it effected my workout today. I guess that's what getting drunk and fighting with your g/f will do.. No plans on getting drunk again in the near future as it always brings out the worse in me.
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CBates
03-24-2004, 10:08 AM
Sleep
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7 hours
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Diet
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Meal 1. 1 serving of low fat vanilla yogurt (pre workout)

Meal 2. 1 slice of Natures Own wheat bread, 2 slices of lean ham, 1 tbsp of natty PB, 2 fish oil caps

Meal 3. 3.5 servings of mixed veggies

Meal 4. 2 slices of Natures Own wheat bread, 1 can of tuna, 1.5 tsp of olive oil

Meal 5. 3.5 servings of mixed veggies

Meal 6. 2 slices of Natures Own what bread, 3 egg whites, 2 slices of fat free cheese, 1 tbsp of natty PB
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Back/Biceps/Various Sh!t
-------------------------------------------------------------------------
DB Curls: 40x8, 40x6

T Bar Row: 92.5x9, 92.5x8

Hammer Strength Shrug: 90x10, 140x9 (first time to do these, so I wasn't sure how much weight to use, but the BB shrugs was bothering my shoulder a bit so I had to switch to this.)

Cybes Ab Crunch machine: 50x12, 50x10

ISO High Row (one handed): 80x9, 80x8

Forearm Cable Curls: 60x9, 60x9

ISO Low Row (one handed): 85x9, 85x9
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Cardio
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none
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Supplements
-------------------------------------------------------------------------
multivitamin, 600mg of calcium, Ultra BetaTrim x3
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Weight
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n/a
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Length of Workout
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35 minutes
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Workout Music
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Nightrage - Sweet Vengeance
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Comments
-------------------------------------------------------------------------
I screwed my perfect cut up, but eating pizza on Monday.. Hopefully I didn't do too much damage to my cut. I want to try to be at around 8-9% body fat by the first of May, but not too sure if I'll make it.
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CBates
03-29-2004, 06:04 AM
Sleep
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7 hours
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Diet
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Ate cleanly until like around 7pm, then I started my refeed, but I had a little too much junk food, I need to start having more clean carbs on my refeeds, I'm still seeing fat loss week from week, but would see better fat loss if I ate more clean during my refeeds.
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Legs/Lower Back
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Squats: 215x8, 220x6

Seated Calf Raises: 95+BWx14, 95+BWx12

SLDL: 210x9, 210x9

Leg Press: 250x9, 250x9 (Dropped weight on these as I felt my form wasn't perfect)

Dead Lift: 275x8, 275x6
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Cardio
-------------------------------------------------------------------------
none
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg of calcium, Ultra Betatrim x1
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Weight
-------------------------------------------------------------------------
180
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Length of Workout
-------------------------------------------------------------------------
40 minutes
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Through some songs on my MP3 player, like some Staind - Dysfuntion, Hatebreed, Mnemic, Killswitch Engaged, Shadows Fall, Damageplan, and some other.
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Comments
-------------------------------------------------------------------------
Should have been posted on Friday, but I was too lazy to get online this weekend.
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CBates
03-29-2004, 06:36 AM
Sleep
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7 hours
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Diet
-------------------------------------------------------------------------
Meal 1. 1 can of tuna, 2 slices of Natures Own wheat bread

Meal 2. 3.5 servings of mixed veggies

Meal 3. 1 can of tuna, 2 slices of Natures Own wheat bread

Meal 4. 1 cup of low fat yogurt

Meal 5. 3 egg whites, 2 slices of fat free cheese, 2 slices of Natures Own wheat bread, 1 tbsp of natty PB
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Chest/Triceps/Shoulders
-------------------------------------------------------------------------
Side Delt Cable Pulls: 30x7, 30x4

Rear Delt Cable Pulls: 30x7, 30x4

Flat BB Bench Press: 225x8, 225x6

Tricep Cable Pulldown: 70x9, 80x10 (first time to do these)

Arnold DB Shoulder Press: 35x10, 35x9 (dropped weight as I felt my form wasn't very good when I moved up to 40s)

ISO Decline Bench Press: 190x9, 190x8
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Cardio
-------------------------------------------------------------------------
none
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg of calcium, Ultra Betatrim x3
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Weight
-------------------------------------------------------------------------
?
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Length of Workout
-------------------------------------------------------------------------
25 minutes
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Workout Music
-------------------------------------------------------------------------
As I Lay Dying - Frail Words Collapse
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Comments
-------------------------------------------------------------------------
I really hate how my gyms cable pull machines can only go up in 10 pounds, it's causing problems with my form on my side and rear delt workouts as I'm going up too much weight. I might try to rig it a bit and try to put like a 2.5 or a 5 pound plate on the machine and see how it works.
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CBates
03-30-2004, 02:52 PM
Sleep
-------------------------------------------------------------------------
7 hours
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Diet
-------------------------------------------------------------------------
Meal 1. 1 cup of skim milk, 1/2 cup of oats, 20g of protein, 1 tbsp of natty PB, 2 fish oil caps.

Meal 2. 3.5 servings of mixed veggies

Meal 3. 3 egg whites, 2 slices of Natures Own wheat bread, 2 slices of fat free cheese, 1 tbsp of natty PB

Meal 4. 3 slices of turkey from the deli, 2 slices of Natures Own wheat bread, 1 tbsp of natty PB
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Weights
-------------------------------------------------------------------------
None
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Cardio
-------------------------------------------------------------------------
30 Minutes on a treadmill:
15 minutes at speed 6.0
15 minutes at speed 5.5
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Supplements
-------------------------------------------------------------------------
multivitamin, 600mg of calcium, Ultra Betatrim x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
?
-------------------------------------------------------------------------


Length of Workout
-------------------------------------------------------------------------
30 minutes
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Workout Music
-------------------------------------------------------------------------
Spineshank - Self Destructive Pattern
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Comments
-------------------------------------------------------------------------
First day of cardio in awhile.. Sucked pretty bad.
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CBates
04-04-2004, 08:26 PM
I haven't updated in awhile. I've been out with a small injury since Tuesday. I have like a pinched nerve in my upper left back/shoulder/neck (not sure where, it all hurts). It wasn't brought up opun lifting as my last weight workout was Sunday and this happen on Tuesday towards the end of the day.. Maybe I pulled something playing with my daughter or I slept on it wrong, but I've been in extreme pain the past few days. I'm hoping to get back to working out tomorrow morning; as I need to get to the gym bad, when I can't go to the gym my diet falls apart, so while I've been injured my diet has been terrible.

Well, since I've been injured, I figured I'd atleast read up on weight training and decided to do a workout routine. I'm going to do the max OT routine. I've never really used low reps, always high reps, so I figured it's time for a change. The routine I'll be using is the one from this link:
http://www.ast-ss.com/max-ot/max-ot.asp?week=6&page=16

(if you don't have a log on, here is what it says)

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Max-OT 3 Days On - 1 Day Rotating Routine

This routine follows a little different pattern. It's a routine that changes each week on a rotating basis. You use the same Max-OT training routine as outlined in the Monday - Wednesday - Friday schedule, except you train three days in a row and take an off day.

Start the routine over again the day after your off day. You take the weekends off to rest. No matter what days the routine falls on you always take a day off after the Leg, Calves and Abs day. Even if that routine falls on a Monday you still take Tuesday off even after not training on Saturday and Sunday.

It works like this:
Week 1
Monday: Back, Biceps, and Forearms
Tuesday: Chest, Shoulders, and Triceps
Wednesday: Legs, Calves, and Abs
Thursday: Off Day
Friday: Back, Biceps, and Forearms
Saturday and Sunday: Off Days

Week 2
Monday: Chest, Shoulders, and Triceps
Tuesday: Legs, Calves, and Abs
Wednesday: Off Day
Thursday: Back, Biceps, and Forearms
Friday: Chest, Shoulders, and Triceps
Saturday and Sunday: Off Days

Week 3
Monday: Legs, Calves, and Abs
Tuesday: Off Day
Wednesday: Back, Biceps, and Forearms
Thursday: Chest, Shoulders, and Triceps
Friday: Legs, Calves, and Abs
Saturday and Sunday: Off Days
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I will, however, be changing some of the workouts as some of the things it has me do irrates my shoulder or I just don't like that specific exercise. Hopefully my injury will be gone completely tomorrow so I can do my first workout.

CBates
04-06-2004, 07:36 AM
Update:
I didn't workout yesterday as my shoulder/back was still hurting. Today I can still feel a bit pain if I move it in a certain way, but I think I should be good enough to train on it, but if it begins to hurt any during my workout I'll cut it short.

I'm going to have to switch training programs again. My g/f didn't like me having a routine on which everything was standard (training the same days) because she felt it messed with her training routine and her tanning. So I'm going to have to come up with another routine by tonight for when I go the gym. I'll post my new routine later today or tonight, probably after I go to the gym.

CBates
04-06-2004, 10:05 AM
I reconstructed my new routine and here is what it's going to look like, still pretty much basing it off of the Max-OT program, just a few modifications to fit my life.

Sunday:
Chest/Shoulders/Triceps:
-Flat BB BP: 2x 4-6
-Decline Hammer Strength BP: 2x 4-6
-Incline Hammer Strength BP: 1x 4-6
-Seated Military BB Press: 2x 4-6
-Side Lateral Cable Raises: 2x 6-8
-Overhead Tricep Cable Extensions: 2x 4-6
-Cable Push Down: 2x 4-6

Tuesday:
Back:
-T-Bar Row: 2x 4-6
-DB Row: 2x 4-6
-BB Row: 2x 4-6
-Deadlift: 2x 4-6

Thursday:
Biceps/Forearms/Traps/Abs:
-BB Curls: 2x 4-6
-DB Alternating Curls: 2x 4-6
-Forearm Cable Curls: 2x 8-10
-Hammer Strength Shurgs: 3x 4-6
-Cybes Ab Crunch Machine: 2x 10-12
-Cable Rope Crunches: 2x 10-12

Friday:
Legs:
-Squats: 3x 4-6
-45 Degree Leg Press: 2x 4-6
-SLDL: 2x 6
-Seated Calf Raises: 2x 6-8
-45 Degree Leg Press Calf Raises: 2x 6-8

CBates
04-06-2004, 10:34 PM
Sleep

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7 hours
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Diet
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Meal 1. 3 slices of turkey breast, 2 slices of Natures Own wheat bread, 1 tbsp of natty BP, 2 fish oil caps

Meal 2. 3.5 servings of green beans

Meal 3. 2 slices of Natures Own wheat bread, 1 can of tuna, 1.5 tsp of olive oil

Meal 4. 3.5 servings of carrots

Meal 5. 1 cup of skim milk, 1/2 cup of oats, 20g of whey, 1 tbsp of natty BP
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Chest/Shoulders/Triceps:
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Flat BB BP: 230x5, 230x4

Decline Hammer Strength BP: 205x5, 210x6

Incline Hammer Strength BP: 200x6, 205x6

Seated Military BB Press: 115x6, 120x6

Side Lateral Cable Raises: 30x6, 30x6

Cable Push Down: 120x6, 120x6
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Cardio
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none
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Supplements
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multivitamin, 600mg of calcium, Ultra BetaTrim x3, 5g of creatine, CLA x1
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Weight
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After my 3 days off from dieting I'm too scared to find out.
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Length of Workout
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40 minutes
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Workout Music
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Atreyu - Suicide Notes And Butterfly Kisses
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Comments
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First night to do this workout and I'm going to have to change it a bit. My shoulder can't handle incline BP, so I'm going to drop that and add an extra set to flat BB BP, and I'm going to drop the overhead cable ext. and go with another set of tricep cable pulldowns.

I hate training at night BTW.. Too many idiots taking up all the F'n equipment and just F'n talking to other peope instead of working out. I had to wait 15 minutes for a F'n bench to come open so I could do bench press; while these stupid jerk offs wanted to do like 30 sets of like 50 pound BP. Then the probably go home and complain everynight why they only weigh like 120 pounds and can't gain any muscle.

Oh, and I know tonight was supposed to be back day, but I won't be able to make to the gym on Sunday due to Easter, and I did a small back workout the other day when I was injured (stupid on my part as that is probably caused me to be out of the gym for an extra day or two) I figured I needed to get a chest workout in since I would go like over two weeks without getting one in if I didn't get it in today.
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CBates
04-08-2004, 08:46 PM
Sleep

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6.5 hours
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Diet
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Meal 1. 2 slices of Natures Own wheat bread, 3 egg whites, 2 slices of fat free cheese, 2 fish oil caps

Meal 2. 3.5 mixed veggies, 1/4 cup of low fat yogurt

Meal 3. 20g of whey, 1.5 cups of skim milk, 1 tbsp of natty BP

Meal 4. 3.5 servings of carrots

Meal 5. 2 slices of Natures Own wheat bread, 3 egg whites, 2 slices of fat free cheese
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Chest/Shoulders/Triceps:
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BB Curls: 80x6, 80x5

DB Alternating Curls: 40x6, 40x6

Forearm Cable Curls: 70x6, 80x6

Hammer Strength Shurgs: 185x6, 190x6, 210x6

Cybex Ab Crunch Machine: 70x10, 70x8

Cable Rope Crunches: 40x10, 50x12
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Cardio
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none
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Supplements
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multivitamin, 600mg of calcium, Ultra BetaTrim x3, 5g of creatine, CLA x1
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Weight
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Will check my weight like next Wed. or so and post it then..
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Length of Workout
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32 minutes
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Workout Music
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Killswitch Engage - The End Of Heartache
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Comments
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My workout was OK, I had to experiment around with some of the weights as I've never done 4-6 in reps, so I didn't know how much I needed to do, my next workout will be better hopefully as I know what I'll need to use next time.

The next few upcoming weeks my workouts are going to be messed up. This Sunday I'll be gone due to Easter so I won't get my chest workout in, the next weekend I'm going to an all day concert so I doubt I'll get my chest workout in, and then the following week I'll be gone Wednesday to Saturday missing my leg and my Thursday workout. Hopefully after that my life will turn back to being boring again so I can just stay home and go to the gym..
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CBates
04-10-2004, 04:41 PM
Sleep

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6.5 hours
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Diet
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Too Lazy to fill this out, I ate cleany though, that's all that's important here.
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Legs:
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Squats: 225x5, 225x4, 230x4

45 Degree Leg Press: 300x6, 305x5

SLDL: 215x6, 215x6

Seated Calf Raises: BW+105x8, BW+105x8

45 Degree Leg Press Calf Raises: 270x8, 320x8
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Cardio
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none
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Supplements
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multivitamin, 600mg of calcium, Ultra BetaTrim x3, 5g of creatine, CLA x1
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Weight
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Will check my weight like next Wed. or so and post it then..
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Length of Workout
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31 minutes
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Workout Music
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Various crap (Nothingface, Killswitch Engage, Mnemic, Shadows Fall, Mudvayen..)
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Comments
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Pretty good leg workout, my first leg workout in about 2 weeks, so I guess it was OK, I had to play around with the weights to see what my 4-6 rep would be, so my next workout I should know more of what I can use rather than changing weight so much.
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CBates
04-12-2004, 11:01 AM
Well, I'm going to be out for working out for a 3 weeks or so. Right when I was starting to get a good body and some decent gains for only being back 2 months. I'm no doctor, so this may be a wrong diagnosis, but I think I have a cracked collar bone. I have a small lump on it and it hurts when just rubbing clothes against it. I think that what was hurting me last week and the pain is back only 100 times more. I don't know how I broke it, the only thing I can thing of is my kids is always jumping and crawling on me, so it may have gotten cracked that way. I'm going to see a Dr. next week to find out for sure. Hopefully I'll be able to train legs until it gets better. I hate not working out at all, So I should be able to do biceps/triceps/legs and cardio. Anything that envolves rotating my arms makes my whole left shoulder, left upper back, neck and collar bone scream with pain..