My Journal

[jagleaso]

Current Stats
Weight: 203 lbs
height: 5'11.5"
BF%: 14-15 according to my eyeball meter

Measurements
Upper Arm: 15.95 in
Forearms: 13.00 in
Neck: 15.95 in
Shoulders: 49.5 in
Chest: 42.75 in
Waist: 34.00 in
Thighs: 26.00 in
Calfs: 17.50 in


Short-Term Goal: Shed a few BF% for summer and increase endurance for my lifegaurding. I want to drop down to maybe 185-190 lbs in the next 8-10 weeks. All of this while I work increase my strength (if possible.)
Long-Term Goals: my long term goal is to increase my over-all strength and get my chest completely recovered and to where it should be.

Supplementing with
ZMA: it helps me sleep ;)
ECA
Creatine
Whey
Milk Milk Milk

Workout Schedule
Mon: Back & Chest
Wed: Legs & Abs
Fri: Arms & Shoulders

Lets see if this journal will encourage me to record my progress. Wish me luck!
-- Ben

[Dedicated]

Looks like you are in pretty good shape by your stats to begin with. I also take ZMA, love the dreams:)

[jagleaso]

Arms & Shoulders
Friday April 2, 2004

Lateral Raises
2 x 8 @ 60 lbs (30 each arm)

Front Raises
1 x 8 @ 60 lbs (30 each arm)

DB Shoulder Press
3 x 8 @ 110 lbs

Skull Crushers
2 x 6 @ 90 lbs
1 x 4 @ 90 lbs

Cable Pushdowns
2 x 8 @ 130 lbs
1 x 4 @ 130 lbs

EZ Bar Curls
3 x 9 @ 90 lbs

Hammer Curls
2 x 8 @ 90 lbs

... Weak

[Dedicated]

Far from weak, great strength man.

[jagleaso]

Looks like you are in pretty good shape by your stats to begin with. I also take ZMA, love the dreams:)

ZMA is amazing stuff, alot of people knock it but I find it helps me sleep so much deeper. The dreams are a bonus too, lol.

[jagleaso]

Chest/Back
Monday April 5, 2004

Notes: I thought my DOMS would be gone by today but my triceps are still pretty sore. I have a basketball game tommorow... I dont know if I will go as heavy as I want to today for that reason.

Flat DB Press
2 x 7 @ 170 lbs uhh.. 85 each
1 x 5 @ 170 lbs

Incline DB Press
2 x 7 @ 160 lbs

Pec Dec
2 x 6 @ 150 lbs

DB Bent-Over Rows
3 x 10 @ 160 lbs

Seated Cable Rows
2 x 9 @ 150 lbs

Underhand Pulldowns
1 x 9 @ 170 lbs

Widegrip Pulldowns
1 x 9 @ 150 lbs
1 x 6 @ 150 lbs

Shrugs
1 x 10 @ 225 lbs

Deadlifts: moved to leg day because 2nd vs 3rd game tommorow


... Weak

[Coke]

It is great to see you have a journal started, good luck with it all!

[jagleaso]

Cardio
Tuesday April 6, 2004

Basketball: 2 twenty minute halves.


... Slow

[jagleaso]

Wed April 7, 2004

Skipped my leg workout today, The final game of my basketball season is tommorow and I don't want rubber legs for the championship :indian:.

Maybe if I still have enough energy I Will hit my wheels tommorow after the game... That's a big maybe.

[jagleaso]

Cardio
Thur April 8, 2004

Basketball: 2 twenty minute halves.
The season is over.. Now time for one helluva leg workout.

... Slow

[jagleaso]

Arms & Shoulders
Friday April 9, 2004

NOTES: Definately not feeling it today.

Lateral Raises
2 x 8 @ 60 lbs (30 each arm)

DB Shoulder Press
3 x 6 @ 120 lbs
1 x 10 @ 90 lbs

Skull Crushers
2 x 9 @ 75 lbs
1 x 4 @ 90 lbs

Cable Pushdowns
2 x 8 @ 130 lbs
1 x 4 @ 110 lbs

EZ Bar Curls
3 x 9 @ 90 lbs

DB Curls
3 x 7 @ 100 lbs (50 each arm)

Hammer Curls
2 x 8 @ 100 lbs (50 each arm)
1 x 8 @ 90 lbs (45 each arm)

Preacher EZ bar Curls
1 x 6 @ 90 lbs

Declined Crunches
1 x 10 @ bw + 25 lbs
2 x 10 @ bw + 35 lbs


... Weak

[jagleaso]

Chest/Back
Monday April 12, 2004

Flat DB Press
3 x 7 @ 170 lbs uhh.. 85 each


Pec Dec
2 x 7 @ 150 lbs

DB Bent-Over Rows
3 x 10 @ 160 lbs

Underhand Pulldowns
1 x 9 @ 170 lbs

Widegrip Pulldowns
1 x 9 @ 150 lbs
1 x 6 @ 150 lbs

[u]Deadlifts[/U
2 x 7 @ 270
1 x 1 @ 310

... Weak

[Coke]

...lol, you ain't even weak dude - Fine chest and back effort.

[jagleaso]

Cardio
Thur April 13, 2004

Basketball: some light shooting and lay-up drills. 20-25 minutes.

... Slow

[jagleaso]

...lol, you ain't even weak dude - Fine chest and back effort.

Thanks, im weak in comparison to where I want to be.

[jagleaso]

Chest/Back
Tuesday April 20, 2004

Notes: I have been missing workouts because of school. Anyway, have to be quick, Physics Test after lunch.



Flat Press
2 x 7 @ 180 lbs
1 x 5 @ 175 lbs

Pec Dec
2 x 6 @ 150 lbs

DB Bent-Over Rows
3 x 8 @ 160 lbs


Deadlifts
3 x 8 @ 245 lbs


... Weak

[jagleaso]

Arms & Shoulders
Friday April 23, 2004

Lateral Raises
2 x 8 @ 60 lbs (30 each arm)

DB Shoulder Press
3 x 6 @ 120 lbs
1 x 10 @ 90 lbs

Skull Crushers
2 x 9 @ 75 lbs
2 x 6 @ 90 lbs

Cable Pushdowns
2 x 8 @ 140 lbs
2 x 4 @ 120 lbs

EZ Bar Curls
2 x 9 @ 90 lbs

DB Curls
3 x 7 @ 100 lbs (50 each arm)

Hammer Curls
1 x 8 @ 100 lbs (50 each arm)

Declined Crunches
1 x 10 @ bw + 35 lbs



... Weak

[jagleaso]

Chest
Monday April 26, 2004

Notes: Just Chest today, my back is a little sore from other things.

Flat Bench
2 x 8 @ 175 lbs

Incline Bench
1 x 5 @ 175 lbs

Flat DB Press
2 x 7 @ 170 lbs uhh.. 85 each
1 x 5 @ 170 lbs

Incline DB Press
2 x 7 @ 160 lbs

Pec Dec
2 x 6 @ 150 lbs

Shrugs
2 x 20 @ 160 lbs -- I dont know why I did this.


... Weak

[Coke]

I really like seeing the consistent work as of late, keep it up like this and you will be a big and strong bro - ;)

[jagleaso]

I really like seeing the consistent work as of late, keep it up like this and you will be a big and strong bro - ;)

Thanks buddy, it's been hard with finals going on.

[jagleaso]

School is out!! Hell Yes :clap: :clap: :hump: