bgs1154
05-05-2004, 01:42 AM
Hello fellow lifters! :hello:
Just recently stumbled on this site and wow what a find. Anyway I thought keeping a journal would be great because I never really kept track of my gains, diet ect.
Here are my stats as of now 5/04/04
Hieght: 6'1
Weight: 215
Age: 19
years of lifting: 3-4 on and off, 3 months of serious lifting and diet management
Here is my upperbody day. I usually do this Wed's and Sat or Sun
I know this probably isn't what most people reccomend (ex. push 1 day pull on another day) But I found this works for me.
Bench Press: 135X6(warmup) 200X4-6 (3sets)
Standing Military Press behind back: 100X6(warmup) 120X6 (2 sets)
EZ Curl: 100X6 (2 sets)
Dumbell bicep isolations: 40X6 (1 set)
Dumbell Hammers: 40X6 (1 set)
Tricep barbell extensions: 75X6 (2-3 sets)
Lat Pull narrow grip: 185X6 (2 sets)
Lat pull wide grip: 185X6 (2 sets)
Leg Day. Once a week. I work out in my garage so don't have many machines.
I mainly do only 2 leg exercises.
Sqaut 160X6 (3 sets) <--- Just started doing these, I know it's weak
Dead Lift 205X6 ( 3 sets )
Cardio (I usually get one of these activities in on my non-lift days)
Run 9 min mile pace for 21 minutes with a lot of uphill work
Moutain bike trails 30-40 min
basketball 60 min
Diet
Breakfast: Old Fashion Oats with 2 packets of splenda and cinnamin
4 whole eggs
1 glass milk
Snack: protein shake with nat. pb, banana and splenda
Lunch: Tuna sandwich in ww or chicken, Raw Broccolli and carrot with fat free italian
Snack: Protein Shake or chicken tenders if avail.
Dinner: Chicken or tuna, brussel sprouts or broccolli, diet 7-up
So that is my routine as of now and will keep this journal updated as much as possible. Also feel free to critique my routine and diet!
cya
Just recently stumbled on this site and wow what a find. Anyway I thought keeping a journal would be great because I never really kept track of my gains, diet ect.
Here are my stats as of now 5/04/04
Hieght: 6'1
Weight: 215
Age: 19
years of lifting: 3-4 on and off, 3 months of serious lifting and diet management
Here is my upperbody day. I usually do this Wed's and Sat or Sun
I know this probably isn't what most people reccomend (ex. push 1 day pull on another day) But I found this works for me.
Bench Press: 135X6(warmup) 200X4-6 (3sets)
Standing Military Press behind back: 100X6(warmup) 120X6 (2 sets)
EZ Curl: 100X6 (2 sets)
Dumbell bicep isolations: 40X6 (1 set)
Dumbell Hammers: 40X6 (1 set)
Tricep barbell extensions: 75X6 (2-3 sets)
Lat Pull narrow grip: 185X6 (2 sets)
Lat pull wide grip: 185X6 (2 sets)
Leg Day. Once a week. I work out in my garage so don't have many machines.
I mainly do only 2 leg exercises.
Sqaut 160X6 (3 sets) <--- Just started doing these, I know it's weak
Dead Lift 205X6 ( 3 sets )
Cardio (I usually get one of these activities in on my non-lift days)
Run 9 min mile pace for 21 minutes with a lot of uphill work
Moutain bike trails 30-40 min
basketball 60 min
Diet
Breakfast: Old Fashion Oats with 2 packets of splenda and cinnamin
4 whole eggs
1 glass milk
Snack: protein shake with nat. pb, banana and splenda
Lunch: Tuna sandwich in ww or chicken, Raw Broccolli and carrot with fat free italian
Snack: Protein Shake or chicken tenders if avail.
Dinner: Chicken or tuna, brussel sprouts or broccolli, diet 7-up
So that is my routine as of now and will keep this journal updated as much as possible. Also feel free to critique my routine and diet!
cya