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pfc3rex
03-22-2005, 11:26 AM
This journal is going to keep me inspired to continue to keep pushing the iron more, and more. I will be listing my workouts, nutrition, rest, and supplement intake.


TRAINING SPLIT:


Day One: Chest, Traps
Day Two: Rest
Day Three: Legs, Shoulders
Day Four: Abs, Triceps
Day Five: Back, Arms
Day Six: Rest
Day Seven: Cardio



Overall Goal:

My overall goal is to increase health, and strength through weight lifting and cardio. I see myself returning from my deployment hopefully in September/October weighing 10 pounds heavier. I hope that my stats are increased phenomenal. My bench press stat I hope is close to 275. On Deadlift, and Squats I hope they are both over 300. That's a long ways from now, but its a goal. Hopfully it can be achieved, if not then I'll continue working at it.


** 1 Month Of Training Stats **


Bench: 230
Deadlift: 230
Squat: 205 (still working on this)

pfc3rex
03-22-2005, 11:28 AM
Weight: 202.5
Rest: 8.5 hrs
Breakfast: Eggs, Breakfast Burrito, Cantaloupe, w/ Gatorade.
Lunch: Veal Steak, Rice, Potatoes, Cantaloupe, w/ Gatorade.
Dinner: Porkchops (they were horrible and hard) I substituted it for pizza (main line had closed), Rice, Brocoli with Cheese, w/ Gatorade.
-----------------------------------------------------------------------------------------------------------------

Yesterday's ab workout was gruesome! I felt all my muscles working to their fullest, it felt great.


Crunches 4x15 held tight for 3/4 seconds
Twist 4x15 ...
Decline Crunch with 12lb medicine ball
Side Bends weighted with 45lb dumbbell
Manual Side Bends

pfc3rex
03-23-2005, 11:06 AM
Weight: 202.5
Rest: 8.5 hrs
Breakfast: Eggs, 2 Breakfast Burrito, Blue Berry Muffin, Orange Juice.
Lunch: Salisbury Steak, Potatoes, Rice, Salad w/ Gatorade.
Dinner: Cordon LeBleu Chicken (sp), Rice, Potatoes, w/ Gatorade.
-----------------------------------------------------------------------------------------------------------------
Today's a pull day, I'll add the results tomorrow morning.
I was mostly working on form for most exercises.


Deadlift: Warmed up with 70lbs x10 (for form) then maxed at 230lbs (1st time dling)
Chins: Bodyweight x8, x5, x4, x4
Barbell Rows: Worked Slowly
Pulldowns (didn't do)
Incline Dumbbell Curls: 35, 25, 25 x10
Preacher Curls: 25, 25, 25, x10 (Working on Form)
Standing Dumbbell Curls: 35x10, 35x7, 35x5
Standing/Seated Lateral Raise: 20x10, 20x10, 20x10
Seated Tricep Extension: 20x10, 20x10, 20x10

Focused70
03-23-2005, 11:29 AM
There doesn't seem like a lot of rest in there, and diet may be a bit skewed...

Could be wrong though. Welcome to journal land and good luck.

Stash

pfc3rex
03-24-2005, 03:13 AM
I'm in Iraq, not alot of choices on food that I can eat, until I get my supplements on my leave date. I could however go to the px, and munch on potato chips, and chocolate cookies, but I'm trying to do the best with what's available. Your right on the rest, I'm chaning my routine a bit so that I can get atleast two days without working out (tues & fri ..) but I'm trying that's the first block to success!

ryuage
03-24-2005, 05:47 AM
when i was in iraq i bought out the px tuna supply :)

pfc3rex
03-26-2005, 12:23 AM
when i was in iraq i bought out the px tuna supply :)

at the px here, they don't even have tuna thats some crazy stuff. all they have here is foods to make you fat!

pfc3rex
03-26-2005, 01:18 AM
I know I haven't posted in awhile, alot has been happening here lately. I'll get back onto track starting today. I've also changed my routine, can someone critque this please? I hope im getting plenty of sleep now.

pfc3rex
03-26-2005, 01:28 AM
Weight: 204
Rest: 7.0 hrs
Breakfast: Scrambled Eggs, Breakfast Burrito, Hash Browns, Cantaloupe, w/ Skimmed Milk.
Lunch: w/ Gatorade.
Dinner: w/ Gatorade
-----------------------------------------------------------------------------------------------------------------
Today is going to be a rest day. Now yesterday on my old schedule was a rest day aswell, but im just going to start new tomorrow with an ab day. From there out, I should be set.

pfc3rex
03-27-2005, 02:18 AM
Weight: 204
Rest: 9.0 hrs
Breakfast: I overslept :bash:
Lunch: Didn't write it down!
Dinner: Didn't write it down!
-----------------------------------------------------------------------------------------------------------------

Day Seven: Cardio

pfc3rex
03-27-2005, 11:58 AM
I ordered my supplements day before last! I'm so proud of myself! I think I found some pretty good prices.

:clap:

Optimum 100% Whey Protein
10 lb $45.59

Optimum opti-men
120 tabs Price: $14.25 x 2

Creatine
1100 gm Price: $19.96

Optimum Nutrition's Fish Oil 100 Softgels/1000
100 gels Price: $2.83 x 4

Total: $115.xx
www.getbuf.com

pfc3rex
03-27-2005, 12:13 PM
Well today is easter, Happy Easter to all. Alot of guys are saying that I'm not getting enough rest, so I decided not to not do any cardio. Tomorrow will be a normal day, Chest and Traps. Tomorrow should be interesting.. I usually start off with 125x10, I think im going to do 140x6, and go up from there. I'm getting alot stronger overall, so im going to increase the weight.

pfc3rex
03-28-2005, 09:08 AM
Weight: 196 (wtf.. how's this possible?)
Rest: 9.5 hrs
Breakfast: Scrambled Eggs, Breakfast Burrito, Potatoes, Skimmed Milk.
Lunch: Salisbury Steak, Mashed Potatoes & Gravy, Rice, w/ Gatorade.
Dinner: Roast Pork, Mashed Potatoes & Gravy, Seasoned Corn, Potatoes, w/ Gatorade.
-----------------------------------------------------------------------------------------------------------------

Day One: Chest & Traps

Chest:

Bench Press: 135x8, 150x8, 165x5
DB Press (Flat): 50x8, 55x8, 60x8
DB Press (Incline): 40x8, 50x10 (wasn't counting), 50x8
Butterflys: 75x8, 90x8, 105x8


Traps:

Shrugs: 100x8, 105x8, 110x5, 115x6 (traps are really weak)
Upright Rows: 80x8, 85x8, 90x8, 95x7
DB Shrugs: 30x8 (only did one set, cause i had doubt that shrugs were being worked.. i was wrong.)

pfc3rex
03-29-2005, 10:00 AM
Well my shift has changed from what it was to 0200-0800 and that really sucks cause I really liked the other shift I had. My rest is going to go down alot, I'll have to take naps throughout the day to make up. I also purchased some tuna today (ryuage :thumbup: ) I lost like 4 pounds in one day, I was having a bad day copping with that.. I hope it was just excess fat. I am starting to slim down around my waist which is really bringing my motivation up. I'm starting to notice a difference throughout my whole body (mostly around my pecs, shoulders, and traps) I'm going to continue working hard, I believe I can meet my long term goal sooner than expected. Time to catch some z's, im out.

pfc3rex
03-29-2005, 10:07 AM
Weight: Haven't weighed myself today
Rest: 9.0 hrs (spread throughout the day)
Breakfast: Scrambled Eggs, Breakfast Burrito, hash brown, Skimmed Milk.
Lunch: (2 scoops, 12 or so)Steak Fingers, Potatoes & Gravy, Rice, w/ Gatorade.
Dinner: (2) Baked Chicken Breast, Mashed Potatoes & Gravy, Rice, w/ Gatorade.
-----------------------------------------------------------------------------------------------------------------

Day Two: Rest

Focused70
03-29-2005, 10:08 AM
Could also be just water weight.

I wouldn't worry about it too much.

Stash

pfc3rex
03-29-2005, 10:12 AM
Weight: 202.5
Rest: 8.5 hrs
Breakfast: Eggs, 2 Breakfast Burrito, Blue Berry Muffin, Orange Juice.
Lunch: Salisbury Steak, Potatoes, Rice, Salad w/ Gatorade.
Dinner: Cordon LeBleu Chicken (sp), Rice, Potatoes, w/ Gatorade.
-----------------------------------------------------------------------------------------------------------------
Today's a pull day, I'll add the results tomorrow morning.
I was mostly working on form for most exercises.


Deadlift: Warmed up with 70lbs x10 (for form) then maxed at 230lbs (1st time dling)
Chins: Bodyweight x8, x5, x4, x4
Barbell Rows: Worked Slowly
Pulldowns (didn't do)
Incline Dumbbell Curls: 35, 25, 25 x10
Preacher Curls: 25, 25, 25, x10 (Working on Form)
Standing Dumbbell Curls: 35x10, 35x7, 35x5
Standing/Seated Lateral Raise: 20x10, 20x10, 20x10
Seated Tricep Extension: 20x10, 20x10, 20x10


I changed my workout routine after this, I wasn't following the principle on what I'm wanting to accomplish. I was wasting time following such a stupid split. I'm back on track now, and motivated! :nod:

pfc3rex
03-30-2005, 04:07 AM
Could also be just water weight.

I wouldn't worry about it too much.

Stash

I hope so atleast!

pfc3rex
03-30-2005, 04:08 AM
Today's a Lower Body Workout, i'll post the exercises and everything tomorrow. My shift might be changing back to what it was, I really hope that it does. If it does that means I get to sleep in, and talk to my wife before working out longer than usual compared to the shift i'm on now.

pfc3rex
03-30-2005, 04:18 AM
Weight: 202
Rest: 9.0 hrs (spread throughout the day)
Breakfast: Scrambled Eggs, Plain Grits, 3 Hard Boiled Eggs, Skimmed Milk.
Lunch: Grilled Tuna Melt, French Fries, w/ Gatorade.
Dinner: w/ Gatorade.
-----------------------------------------------------------------------------------------------------------------

Day Three: Legs & Shoulders

Legs:


Squats: (gym was completely packed, didn't get to do these :( )
Leg Press: 270x8, 320x8, 320x8, 320x8
Hamstring Curl: 25x8, 30x8, 35x5
Leg Extension: 70x8, 70x8, 70x8
Calf Raise: 230x8, 230x8, 230x8


Shoulders:


Seated DB Press: 35x8, 35x8, 40x8
Shoulder Press: 90x8, 100x5, 100x5


My shoulder workout is very weak, can someone recommend some more exercises to do?

pfc3rex
04-01-2005, 09:46 AM
Weight: 203 (+1 lb)
Rest: 10.0 hrs
Breakfast:
Lunch: BBQ Chicken, Honey Mustard Wings, Mashed Potatoes, Potato Wedges, Rice w/ Gatorade.
Dinner: Turkey, Mashed Potatoes, Rice w/ Gatorade.

-----------------------------------------------------------------------------------------------------------------

Day Five: Back, Arms, Triceps (triceps, these have changed to new day. Day 6, abs )

Back


Deadlifts: 160x8, 160x8, 160x8
Cable Seated Row 150x8, 150x8, 150x8
Cable Rear Pulldown: 150x8, 150x8, 150x8
: 55x8, 55x8, 55x8 (2 different positions same lbs+reps for both)
Side Lat Raise: 15x8, 15x8, 15x8
Front Lat Raise: 15x8, 15x8, 15x8


Arms


Incline DB Curls: 35x8, 35x8, 35x8
DB Curls: 30x8, 30x8, 30x8
BB Curls: 50x8, 50x8, 50x8


Triceps


Single Arm Ext: 20x8, 20x8, 20x8
Kickback: 15x8, 15x8, 15x8
BB Ext: 50x8, 50x8, 50x8
Cable Pushdown: 80x8, 90x8, 100x8

pfc3rex
04-01-2005, 09:59 AM
The following day is an ab day, i'll post how well it goes on next visit!

pfc3rex
04-02-2005, 09:48 AM
Weight: 202
Rest: 10.0 hrs Breakfast:
Lunch: BBQ Chicken, Honey Mustard Wings, Mashed Potatoes, Potato Wedges, Rice w/ Gatorade.
Dinner: Turkey, Mashed Potatoes, Rice w/ Gatorade.

-----------------------------------------------------------------------------------------------------------------

Day six: Abs


Crunches: 30, 30, 30
Side Obliques: 30, 30, 30
Twisties: 30, 30, 30
Side Bends Manual: 20, 20, 20
Side Bends: 45x20, 45x20, 45x20


I didn't feel like I worked my abs hard enough. I might do abs twice a week since I dropped cardio completely. We'll see.. well g'night!

pfc3rex
04-03-2005, 12:32 AM
Weight:
Rest: 8.0 hrs
Breakfast:
Lunch:
Dinner:

-----------------------------------------------------------------------------------------------------------------

Day seven: Rest

Well today's a rest day! Time is going by pretty quickly, only three weeks to be exact till i go on leave! it's getting frustrating being out here.. but working out is some motivation to look forward to every morning! there is alot of freedom in it. Kind of reminds me of that movie "What Women Want" with mel gibson. When he is refering to the scene about the nike ad, when a woman runs she's independent. Well that's all time to go :burger:

pfc3rex
04-03-2005, 12:36 AM
I think tomorrow on my chest day, I'm going to add more weight from what I did last time, I'm going to start off with 155lb, 165lb, 175lb. Hopefully I can do the full reps on this. If not then I have another goal to reach! till then.

:hello:

pfc3rex
04-03-2005, 12:38 AM
I think tomorrow on my chest day, I'm going to add more weight from what I did last time, I'm going to start off with 155lb, 165lb, 175lb. Hopefully I can do the full reps on this. If not then I have another goal to reach! till then.

:hello:

(I'm quoting myself :idea: ) I was thinking about this, if i get atleast five reps on 175, after a full workout my max should be higher then 230? before I go on leave I'm going to max out on all three exercises.

pfc3rex
04-03-2005, 12:43 AM
Weight:
Rest: 9.0 hrs
Breakfast:
Lunch:
Dinner:
-----------------------------------------------------------------------------------------------------------------

Day One: Chest & Traps

Chest


Bench: 175x8, 175x6, 195x4
DB Press: 60x8, 65x8, 70x4
DB Press Incline: 50x8, 55x5x 60x3
Pec Fly: 30x8, 30x8, 30x8
Butterflies: 105x8, 120x6, 135x4


Traps


Shrugs: 50x8, 55x8, 60x8
Upright Rows: 50x8, 55x6, 60x4
DB Shrugs: 55x8, 60x8, 70x4

rookiebldr
04-03-2005, 09:29 AM
Shoulders:


Seated DB Press: 35x8, 35x8, 40x8
Shoulder Press: 90x8, 100x5, 100x5


My shoulder workout is very weak, can someone recommend some more exercises to do?

Here's a few you could add in to name just a few:
Standing BB Presses
Front DB or BB raises
Upright Rows
Lateral DB Raises
Cable Raises
Rear Cable Flys
Rear Pec Deck


I was thinking about this, if i get atleast five reps on 175, after a full workout my max should be higher then 230? before I go on leave I'm going to max out on all three exercises.


It would be great if you could max your bench at 230 with a 175x5 max lift, however it might not be realistic. ;) If you can get 205x1 then count that as excellent push max. Not that you're the same as me, but for reference, I've been doing 185x8 regularly and my max is around 225x1 or 2 on good days. Again, everyone is different so you might do way better and if you do then ****ing awesome! Good luck with setting your maxes. :)

pfc3rex
04-04-2005, 01:04 AM
Here's a few you could add in to name just a few:
Standing BB Presses
Front DB or BB raises
Upright Rows
Lateral DB Raises
Cable Raises
Rear Cable Flys
Rear Pec Deck



It would be great if you could max your bench at 230 with a 175x5 max lift, however it might not be realistic. ;) If you can get 205x1 then count that as excellent push max. Not that you're the same as me, but for reference, I've been doing 185x8 regularly and my max is around 225x1 or 2 on good days. Again, everyone is different so you might do way better and if you do then ****ing awesome! Good luck with setting your maxes. :)

I'm going to take three of those exercises to make it five total on shoulder days. I'm already doing upright rows, lateral db raises, and front db raises for traps, lats and arms. I'm going to add these three: Cable Raises, Rear Cable Flys, Rear Pec Deck. I've already completed my 1rm of 230 (I've done 205x4, 215x2, and 230x1 on various occasions), i'm now working on 250. I'll post the exercises that I did for chest & trap day tonight once I get a chance. I hope you succeed well on goals! thanks for posting!

pfc3rex
04-04-2005, 01:10 AM
Well today is a rest day, but I think I'm going to do 30 mins of quality cardio, and might do a couple ab exercises (I'll just have to wait, and see about this though). My wife went to the doctor last night, because she believed the baby wasn't moving, well come to find out she's been having contraptions within 3-4 mins on a regular basis. She's dialated 2.5-3 cm! I just hope I get home quick enough before she goes into labor. Having two children is giong to be a blessing! especially since there only going to be two years apart (grew up as a only child :() Leave is going to be excellent, I get to play with my son, and go to the park with him (this is our second child btw, and my son is 22 months old) I really miss my family very much, and I miss my parents to! I just can't wait to come back home permanently.

rookiebldr
04-04-2005, 07:50 AM
I've already completed my 1rm of 230 (I've done 205x4, 215x2, and 230x1 on various occasions), i'm now working on 250.

My bad, excellent max. 175x5 definitely was a failure effort for ya then.



I hope you succeed well on goals! thanks for posting!

Thanks bro.

pfc3rex
04-04-2005, 11:32 AM
Well today was a pretty good day except once I found out that it was monday! I thought it was tuesday, that means that I worked on my chest & traps on sunday! well besides that I was recognized as being an outstanding soldier, and was awarded a battalion coin!


... worthless piece of sh! , :study: oh look what time it is got to go!

pfc3rex
04-05-2005, 11:15 AM
Weight:
Rest: 9.0 hrs
Breakfast:
Lunch: Veal Steak, Mashed Potatoes, Rice w/ Gatorade
Dinner: Baked Chicken, (2) Pieces of Pizza, Mashed Potatoes, Rice, w/ Gatorade
-----------------------------------------------------------------------------------------------------------------

Day Two: Rest

Xg74
04-07-2005, 05:58 PM
Leave is the most wonderful experience ever, just the way you get greeted at Dallas/Atlanta. And remember to do what you want to on leave, not what other people want.

Oh, and keep up the hard lifting! :thumbup:

pfc3rex
04-08-2005, 12:52 AM
Leave is the most wonderful experience ever, just the way you get greeted at Dallas/Atlanta. And remember to do what you want to on leave, not what other people want.

Oh, and keep up the hard lifting! :thumbup:

are you in the military aswell? yes leave is two weeks away! and I'm going to do what I want, all the time! I will be a king on my leave!

and I'll continue lifting to!

pfc3rex
04-08-2005, 12:54 AM
Alright I wasn't able to post for three days! I'll be sure to update as soon as I can.

pfc3rex
04-11-2005, 01:38 AM
Weight: 201
Rest: 9.0 hrs
-----------------------------------------------------------------------------------------------------------------


Day 6: Rest

nothing usual.

pfc3rex
04-11-2005, 01:40 AM
Weight: 199
Rest: 9.0 hrs
-----------------------------------------------------------------------------------------------------------------

Day 7: Abs


Crunches: 30, 30, 30
Side Obliques: 20, 20, 20
Twisties: 30, 30, 30
Side Bend manual: 20, 20, 20
Situps: 30, 30, 30

pfc3rex
04-11-2005, 01:46 AM
Weight: 199
Rest: 9.0 hrs


** 1 month of lifting today **
-----------------------------------------------------------------------------------------------------------------

Day 1: Chest & Traps


Bench: 175x8, 185x5, 195x4
DB Press Flat: 60x8, 65x6, 70x4
DB Press Incline: 50x8, 55x6, 60x3
Butterflies: 105x8, 120x6, 135x4



Traps


Shrugs EZ-Bar: 90x8, 100x6, 110x4
DB Shrugs: 65x10, 70x8, 75x6
Upright Rows EZ-Bar: 70x8, 80x6, 90x4

pfc3rex
04-12-2005, 01:52 AM
Weight: 199
Rest: 9.0 hrs


-----------------------------------------------------------------------------------------------------------------

Day Two: Rest

Well after lifting for one month, some of the things that I noticed greating improved would be my upper back, and my traps. I'm really glad that these two muscle groups are improving. This next month i'm going to fully concentrate on my lower body, I want to improve my squat form, so that I can start pouring the weight on. I think at the end of each month, i'll max out on the the three events, to see where I stand opposed to the previous month. I'll max in a couple days.

pfc3rex
04-12-2005, 01:53 AM
I've noticed that it's starting to become very humid, and hot and that my energy is following really low beacuse of that. Once I go on leave, I think im going to find some energy supplements to help with that.

pfc3rex
04-12-2005, 01:54 AM
Almost in single digit numbers!

pfc3rex
04-13-2005, 02:16 AM
Today were packing up to move, I was unable to lift weights this morning, and I think its terrible because were not leaving until friday!

pfc3rex
04-13-2005, 02:17 AM
So I guess tomorrow, I'll go in extra, and do two workouts. Or whatever I can in about two or so hours.

pfc3rex
04-15-2005, 01:55 AM
Weight: 205 (I did it! , I did it!)
Rest: 12.0 hrs
-----------------------------------------------------------------------------------------------------------------

Day 4: Originally Abs - Substituted for Legs & Shoulder

Post Later On...

pfc3rex
06-26-2005, 08:18 AM
THIS WORKOUT ROUTINE HAS EXPIRED

_________________________________

It's two months later, and I haven't posted in a long time nor have I worked out. All this is going to change, and will do so tomorrow. I've lost 15 pounds (gained about 10ish on leave) from enduring basketball as my main cardio. Tomorrow's update will be very informative, can't wait.

pfc3rex
06-29-2005, 12:21 PM
Hello all today's wednesday, day three of my split and its also my first day using creatine. Hopefully I'll some gains.

pfc3rex
06-29-2005, 12:34 PM
Breakfast: Cereal (Frosted Flakes), Ham & Cheese Scrambled Eggs, 3 Hard Boiled Eggs, Peaches with Low Fat Milk
snack: 1 power bar
Lunch: (2) Tuna Fish Sandwiches, Potato Wedges with (2) Gatorades
snack: 1 power bar
* 1.5 litre of war
Dinner: (2) Sauted Chicken & Rice with (2) cokes.
Weight: 204

_________________________________________________________________________________

Squat:
155x10
165x8
175x6
195x4

Leg Extensions:
45xFailure (15ish)
45x...
45x...
45x...

Calf Raise:
90xFailure (15ish)
90x...
90x...
90x...
-------------------------------------------------------------
Seated DB Press:
35x10
40x8
45x6
50x2

Lat Pulls:
120x10
135x8
150x6
165x4

Front Lat Raise:
20x10
...
15x10
...

Side Lat Raise:
15x10
...
15x8
...

_________________________________________________________________________________

Comments: This workout felt very good, my legs seem to be alot stronger from my break due to immense cardio. I hope my squat is around 210-215 range hopefully higher! my shoulders are about the same in strength opposed to before that will definitely change. Time for some sleep.

pfc3rex
07-04-2005, 05:32 AM
I know I know, I haven't been posting like I said I would. I'm a slacker! Well today is monday (Happy 4th of July to whoever see's this!) and its Chest & Trap day! woot woot, I hope my chest is stronger than it was last week. I know for sure my max is no where close to 250 like it once was, maybe realistically its around 225-230. One good thing out of my break was my legs are alot stronger. I have completed 195x5 in the fourth set, and I've never been able to do that! I think my squat max is about 240ish. My deads are equal to that. So I need to get on the ball, I dont want to be a weakling anymore!

* Desire, Dedication, Development *

pfc3rex
07-04-2005, 05:34 AM
Once I get off *work*, I'll post the last two days workouts, and I'll post today aswell.

pfc3rex
07-04-2005, 11:45 AM
Crunches:
15
15
15
15

Side Obliques:
10
10
10
10

Side Bends:
10
10
10
10

Reverse Crunches:
10
10
10
10

Knee Raises:
10
10
10
10

Basketball: One hour of 100 degree basketball :cool:

pfc3rex
07-04-2005, 12:11 PM
Deadlifts:
145x10
165x8
175x6
195x4

Cable Seated Rows:
95x10
105x8
120x6
135x4

Rear Pull Downs:
120x10
135x8
155x6
165x4

Side Lateral Raise:
15x10
15x8
15x6
15x4

Front Lateral Raise:
15x10
15x8
20x6
20x4

--------------------------------------------------------------------------

Dumbbell Curls:
35x10
35x8
40x6
40x4

Incline Dumbbell Curls:
30x10
30x8
35x6
35x4

Barbell Curls:
70x10
70x8
80x6
80x4

Double Arm Tricep Extension:
60x10
60x8
65x6
65x4

Dips:
bodyweightx10
..x8
..x6
..x4

Cable Push Down:
75x10
95x8
105x6
105x4

Close Grip Bench Press:
125x10
135x8
145x6
145x4

pfc3rex
07-04-2005, 12:12 PM
If anyone see's this thread, comment on the back & arm day. Am I trying to do to much on that day? now consider its bi's and tri's plus back!

comments / concerns are welcome.

pfc3rex
07-04-2005, 12:17 PM
And I did just that! whew I needed it. With all this stress over here, and the heat omg! Well I got to watch a couple of movies, and talked to my wife for about 3 hours today. She's dropping weight pretty good, I hope she decides to create a username here at wbb, all you guys are inspirational to alot of people, and its very informative. Well im out for the night.

pfc3rex
07-04-2005, 12:20 PM
Played basketball for an hour. I'm getting used to the court since it has so much dirt, and dust on it. I've seen two people so far bruise their ankles playing (from the court that is.) One of the goals is phucked up due to some guys dunking on it. But other than that, that's it for today!

pfc3rex
07-04-2005, 12:49 PM
Bench:
135x10
145x8
155x6
135x10
135x10

I was so upset once I got to 155, I couldn't go any higher. I believe I accomplished two reps of 165. So I dropped the plates off kept the 45's on, and just repped out 10 twice. My chest is alot weaker than what is was, it best get stronger! :cry:

Dumbbell Press Flat:
45x10
50x8
55x6
60x4

These stats are ok I guess. Before I was able to stop on 70's. I say in about three weeks, I'll surpass that goal.

Dumbbell Press Incline:
40x10
45x8
50x6
55x3

Same as above.

Butterflies:
105x10
120x8
135x6
150x4

I was so mad at my performance today, that I took out all my aggression and rage on the poor butterfly machine :evillaugh it felt good.

--------------------------------------------------------------------------

Dumbbell Shrugs:
50x10 - Performed these slowly feeling the burn
50x10 - Rotated Forward to Backwards
50x10 - Rotated Backwards to Forwards
50x10 - Held in tight squeeze on Forwards

The back side of that muscle is coming along, but the front side isn't. Does the front side get developed from doing chest workouts?

Upright Rows:
65x10
65x10
65x10
65x10

By my last set I felt the burn, oh it was gorgeous! plain out beautiful!

pfc3rex
07-04-2005, 12:54 PM
Well I am officially finally caught up on my missed days, sorry for such the delay. Its getting stressful here.

pfc3rex
07-04-2005, 12:57 PM
I've been thinking of my short, mid, and long term goals.

I believe my short would be to get into the 17-20 bf% m

My mid would be to lose all the fat from my hips

Long term eventually see a six pack! woot woot

pfc3rex
07-05-2005, 09:48 AM
Well for my rest day, I did some lonesome cardio. As usual I played an hour of basketball. It was pretty hot today, luckily only two and a half months of the weather.

pfc3rex
07-06-2005, 03:19 AM
I've currently been brushing up on my nutrition knowledge, and I believe its time to start a good diet. I think if I commit to that, then It will help overall with my bf% I'm currently at the weight I want to be, just need to lower my bf% down to about 12-15 to be more pleased with myself. So here goes ....

08:00 - Breakfast:
Four egg whites, two bowls of cereal, ham & cheese omlet with four cartons of low fat milk.

10:00 - Mid snack:
Protein shake with two scoops

* 1.5 litre of bottled water should be consumed by then *

12:30 - Lunch:
Two tunafish sandwiches on wheat bread with one gatorade to drink

2:00 - Mid snack:
Protein shake with two scoops

*1.5 litre of bottled water should be consumed by then*

5:30 - Dinner:
Two tunafish sandwiches on wheat bread with one gatorade to drink

6:00 - Pre workout shake:
Protein shake two scoops, with creatine

*1.5 litre of bottled water should be consumed by then*

7:30 - Post workout shake:
Protein shake two scoops

... I'll add up the nutrition facts, and post those later today

pfc3rex
07-06-2005, 03:27 AM
Doing the above plan, that's eight scoops of protein is that to much? Should I just use two scoops for the pre and post workout?


comments / concerns

Unholy
07-06-2005, 07:10 AM
Diet is looking good man, keep up the good work, you will be a beast in time.

pfc3rex
07-06-2005, 10:49 AM
I'm a beast now damn't! or atleast I tell myself that for motivation. I'm sorry everyone isn't genetically gifted like you paul :p

pfc3rex
07-06-2005, 11:08 AM
Nutrition:
Breakfast - 4 Egg Whites, 2 Bowls of Raisin Bran Crunch, 4 cartons of Low Fat Milk
Snack - Protein shake
* 1.5 litre of water consumed
Lunch - 2 Tunafish sandwiches, 1 bottle of Gatorade
Snack - 2 power bars
* 1.5 litre of water consumed
Dinner - I missed it! I feel so terrible
* 1.5 litre of water consumed
PWO - Pre workout shake

>> Workout below <<

Squats:
175x10
195x8
215x6
****235x10****
I know, I shouldn't increase the weight like that. I just felt like pushing myself, because all day today I was going through my head my last leg workout and I remember I wasn't tired after doing my sets. So once I was on my last set I was like wtf just go for it. Well the result I liked alot!

Leg Extensions:
45x10
50x8
55x6
60x4

Leg Curls:
35x10
40x8
45x6
50x4

Leg Press:
400x20
No I did not do twenty reps of 400 pounds! I did five each with four sets equaling twenty.

Calf Raise:
45x20
90x10
135x10
135x10
Definitely increasing weight next week

Lunges:
I didn't do any lunges, so i'm kicking myself in the @$$ right now.

--------------------------------------------------------------------------

Seated Dumbbell Press:
35x10
40x8
45x6
50x4

Cable Pull Down:
120x10
135x8
150x6
165x4

Bent Over Lateral Raise:
20x10
20x10
20x10
20x10

Front Lateral Raise:
15x10
15x10
15x10
15x10

Side Lateral Raise:
10x10
10x10
10x10
10x10

--------------------------------------------------------------------------

I also played one hour of basketball today, i'm determined to lose the fat I got, and get my bf% into a respectable area.

Overall this workout was pretty good. I kept my intensity up throughout the entire workout. I feel pleased with the results aswell. I'm looking forward to the deads two days from now!

Next week i'm going to add some more weight to all the workouts.

Unholy
07-06-2005, 11:13 AM
Good work there buddy, why so light on the calf raises?

pfc3rex
07-06-2005, 11:29 AM
err stupid me, my last two sets was with 135's. but they were also seated so that plays a part.

pfc3rex
07-07-2005, 02:33 AM
Well today is a ab workout, so i'll post how that goes tonight.

pfc3rex
07-07-2005, 02:38 AM
Nutrition:
Breakfast - 4 Egg Whites, Ham & Cheese Omlet, 1 Raisin Bran Crunch, 4 Cartons of Milk.
Snack - Protein Shake (2 scoops + 1/2 scoop of creatine)
*1.5 litre of bottled water consumed*
Lunch - 2 Tunafish Sandwiches with 1 Gatorade
*1.5 litre of bottled water consumed*
Dinner - 2 Tunafish Sandwiches with 1 Gatorade
Pre Workout Shake - 2 scoops of protein, 1/2 scoop of creatine
Post Workout Shake - 2 scoops of protein, 1/2 scoop of creatine

[workout below]

Crunches
40
30
20
10

Reverse Crunches
20
10
20
10

Twisties
20
20
20
20

Side bends
20
20
20
20

Ah this workout was so so. I mixed up the rep ranges for a little fun! Doing reverse crunches are killing my lower back what's the deal? I do believe i'm doing them correctly seems hard not to. Well can't wait until tomorrow I get to do the Deads! yes I said it Deads! Back and Arms day tomorrow.

Unholy
07-07-2005, 07:12 AM
Not bad there. eat more protein :D

pfc3rex
07-07-2005, 10:12 AM
Eat more protein hah. I feel like a fish eating so much damn tuna as it is. I swear that by the time I leave this dreaded place I can swim home with me new developed fins.

pfc3rex
07-08-2005, 07:38 AM
Alright today is a Back & Arms day, and I feel very pumped so hopefully everything goes well. I'll try my best to get more reps out of 100 than you paulie! (I know your going to read this :p ) Well anyways off to gym, and following for dinner! Adios!

Unholy
07-08-2005, 07:43 AM
ofcoarse im gonna read it biotch, im gonna be doing for 100 x 12 in a few weeks

pfc3rex
07-08-2005, 09:48 AM
Big words coming from a small man!

Unholy
07-08-2005, 10:02 AM
Small? You wish ;)

pfc3rex
07-08-2005, 10:15 AM
Nutrition:
Click link in signature "My Fitday"

Weight:
209.2

[Workout]

Deadlift:
195x10
215x8
235x2 (Strained my back)
125x5 (Did this to see if I pulled it or not, luckily I didn't)

Cable Seated Rows:
135x10
150x8
165x6
180x4

Cable Pulldown:
120x10
135x8
DNF (I dont know what happened on this set, I felt like my back was straining again)
DNF (Same as above, also managed to injure wrist throughout the workout)

Back Pull Machine:
90x10
135x8
160x6
170x4

That's it for the back exercises, yes I know I only did three exercises. Hopefully next week will be better. Now I'm just worried about Monday - Chest & Traps workout. Hopefully my wrist will be completely healed, and I can put up my old numbers.
--------------------------------------------------------------------------

Dumbbell Curls:
35x10
40x8
45x6
50x4

Dips:
10
10
10
10

Tricep Push Down:
40x10
50x8
60x6
70x4
Yes I know these are very weak, I think something is wrong with my body!

Close Grip Bench Press:
125x10
125x10
125x10
125x10
Managed to re injure my wrist, can't wait until monday :cry:

Well thats it for my workout. I'm dissapointed, but also relieved. It sounds weird yes, but atleast I know where my 4 rep range is. I think my form is what ###### me over on that. I'll crush 300 soon, just gotta train harder.

Unholy
07-08-2005, 10:24 AM
Good workout bud, Curl jockey :D

pfc3rex
07-09-2005, 10:16 AM
Well todays me off day! Next week going to hit the gym like an animal.

pfc3rex
07-09-2005, 10:19 AM
Nutrition is below (last time I'm putting this up here)
Weight: 206-209, I didn't weigh myself today.

Just going to enjoy it.