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20firebird02
11-21-2005, 06:18 PM
comments r welcomed!

Weight: 195lbs.
Height: 5' 11"
Bf: :dunno: to much

Goals to reach by March 06:
Weight:225 (gain 2lbs. a week)

My workout schedule will be Monday, Tuesday, Thursday and Friday.

All sets r pyramid: 50%, 75% and 100% x 10

Monday/Thursday: Legs, Back & Biceps
Squats
Leg Press
Deadlift
Standing Calf Raises
Barbell Rows
Lat Pulldowns
Barbell Curls
Dumbbell curls

Tuesday/Thursday: Chest, Shoulders & Triceps
Bench
Incline Dumbbell Press
Millitary Press
Rows
Barbell Shrugs
Tricep Extensions
Cable Pulldowns

Target Area:

Monday: Legs
Front Barbell Squats
Leg Extensions
Leg Curls
Seated Calf Raises

Tueday: Chest & Triceps
Dumbbell Bench
Incline Dumbbell Flys

Thursday: Back & Biceps
Straight Arm Pulldowns
Preacher Curls
Alternating Dumbbell Curls
Revers Grip Curls

Friday: Shoulders
Dumbbell Shoulder Press
Lateral Raises
Dumbbell Shrugs

Also abs and cardio will be done after each workout. Cardio will be 3-4 miles a day on the elliptical (bad knee).

Diet: try to eat ATLEAT 4-5 times a day. try to consume 1 gram of protein per lbs. i weight. try to get in between 3000-5500 calories a day. if i can do those 3 things along w/ my workout hopefully i should be able to meet my goal. i will try and get some pics up tomorrow to show my starting point.

upper body is gonna be light for alittle while due to the fact i had shoulder surgery 3 months ago and am still in therapy.

20firebird02
11-21-2005, 06:18 PM
workout was good.

started w/ leg press: 550 x10, 675 x10, 900 x7
next was hack squats: 225 x7, 85 x5, 45 x3 (could barely walk before/afterwards)
front squats: 75 x4
leg extension: 50 x10, 50 x10, 50 x10 (legs collapsed while walkin to rack weights :))
leg curls: 75 x10, 75 x10, 75 x10
calf raises: 100 x10, 100 x10, 100 x10
barbell rows: 45 x10, 45 x10, 90 x10 (havin to go light because of shoulder)
lat pulldowns: 70 x4 (could not do anymore shoulder started hurting)

was not able to do abs or cardio

food intake: decided sleep was more important this morning so i did not get to eat before i went to work. took 2 oat bars w/ me to eat while i was at work. when i got home after working out i have had 2 hamburger patties (20g of protein each) and also a protein shake which had around 30g of protein in it. next i will be havin 2-3 bean burritos. before bed i will also be havin another protein shake and possibley more food.

20firebird02
11-22-2005, 07:35 PM
lets jst say i had to MAKE myself go to the gym tonight. im so beat from yesterdays workout.

started out w/ individual arm bench: 45 on each one x10, 55 x10 and then 75 x10
incline dumbbell flys: 15 x10, 15 x10 and 20 x10
incline dumbbell press: 20 x10, 20 x10, 20 x10
individual arm millitary press: 45 x10, 45 x10, 45 x10
rows: 80 x10, 80 x10, 100 x10
barbell shrugs: 155 x10, 155 x10, 155 x10
cable pulldowns: 75 x10, 80 x10, 80 x10
tri. extensions: 40 x10, 30 x10, 30 x10

then did cardio for 15 min. at 225 strides per min.

food intake: ive had one protein shake this morning w/ 2 egg whites and 1 cup of oats added to it. for lunch i had a gyro (contains lamb, beef, lettuce, tomato). then dinner pork chops and vegs.

20firebird02
11-23-2005, 02:22 PM
off day today and was very much needed!

so far i have eaten 2 wendys burgers (i know), a bowl of chunkys soup and 3 egg rolls.

20firebird02
11-25-2005, 06:11 PM
today was a good day at the gym.

squat: 180 x10, 270 x10, 270 x10
leg press: 270 x20, 270 x10, 270 x10
calf raise: 120 x10, 120 x10, 160 x10
t bar rows: 90 x10, 180 x10, 230 x8
lat row: 100 x10, 100 x10, 100 x10
lat pulldown: 70 x10, 80 x10, 70 x10
dumbbell shrugs: 80 x10, 80 x10, 80 x10
barbell curls: 50 x10, 50 x10, 50 x10
dumbbell curls: 25 x10, 25 x10, 25 x10
reverse barbell curls: 30 x10, 30 x10, 30 x10

cardio: 10 min. for 1 mile