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Utefan22
10-31-2006, 08:41 PM
Alright, since I am really starting to take lifting & diet seriously, it's probably a good idea to start a journal.

I've been lifting off and on for about 3 or 4 years - but I still feel like a novice when it comes to some exercises - like squats - back in highschool I took a weightlifting class that was chaos, no help on form or anything by the teacher, anyway to make a long story short I partially tore a muscle in my lower back due to bad squatting form - and I haven't squatted since then. I want to start again but quite frankly i'm scared to...so we'll se how that goes. Deadlifts are another exercise i've never done that I want to start doing.

I've already gained lots of valuable knowledge from the forums here & i'm trying to soak every bit in and put it to use in my actual workouts.

Just started up Fitday again - really makes me take notice how crappy my diet is - diet will definently be the hardest part of improving myself.

Anyway off to the gym for chest & back tonight - WBB1

Wish me luck.

Utefan22
10-31-2006, 10:40 PM
Back from the gym:

Flat BB Bench Press:
155x10 - 175x7 - 195x5(until failure)

DB Incline Press:
40x10 - 45x8 - 45x7(until failure)

Chest fly machine:
100x10 - 110x7 - 120x5 or 6 (pecs were dead by this point)

Lower Back machine:
100x10 - 110x10(lower back is weak, don't know what else to do)

Lat Pulldowns:
100x10 - 110x8

Overall workout felt pretty good tonight, haven't benched that much in a long time, maybe ever. Didn't have time to do any cardio tonight, hopefully get some in tomorrow since it's an off day from lifting.

Diet is still my big weakness, not sure what to eat before or after my workouts especially. Fitday is helping track calories, but i'm not sure how much protien, carbs, or fats that I should be eating - any advice would be much appreciated:)

Anyway, time for some quick homework, then hit my pillow - hard.

Happy Halloween!

Utefan22
11-01-2006, 08:34 PM
Off night from lifting, so it's cardio night - elliptical, treadmill, maybe some ab work.

Didn't eat very well today, blah - stupid tempting pizza.

Stoked for my Atlarge order to get here.

Utefan22
11-01-2006, 10:23 PM
back from gym:

15min treadmill various degrees of incline

15min elliptical - good sweat

also went and played basketball for 15 or 20 minutes.

Decent cardio tonight - bi's tri's and a little bit of shoulder work thrown in tomorrow night.

Really have to focus on locking down my diet - didn't eat bad today, but wasn't the greatest either.

In other sports related news - Jazz got 1st win on opening night - Carlos Boozer is an animal.

Anyway, til tomorrow.

Utefan22
11-02-2006, 08:02 PM
Gym tonight:

bi's

tri's

shoulders

love to work arms, always get a really good burn afterwards.

Have felt really tired today - not sure why, hope it doesn't affect my workout too much.

off to the gym.

Utefan22
11-02-2006, 10:02 PM
Workout tonight

bi's : bb curl - 55x10 65x8 65x8
hammer curls - 30x8 35x8
preacher curl machine - 60x8 70x8

tri's: close grip bench press - 95x10 115x8 135x8 (first time doing close grip bench, should have gone heavier)
overhead extension machine - 110x10 120x8 130x8

shoulder's: shoulder press machine - 100x10 110x8 (burns my shoulders every time)
bb lat raises - 20x8 20x8 (first time doing lat raises, burned the hell out of my shoulders:thumbup:

decent workout, thinking about switching up the order of my workout, don't know if what i'm doing is 100% effective.

hopefully more cardio tomorrow night - have a UofU basketball game so i'm not sure.

til' tomorrow.

Utefan22
11-03-2006, 11:03 PM
Not a good day.

Ate crappy.

Didn't get to the gym.

Back at it tomorrow.

Utefan22
11-04-2006, 09:48 PM
legs tonight - meh

calf raises

leg extensions

leg curls

leg workouts always seem so easy - I need to find a new leg routine

deeder
11-04-2006, 10:31 PM
Not a good day.

Ate crappy.

Didn't get to the gym.

Back at it tomorrow.

How come you "didn't get to the gym"? I make it part of my normal routine. Just like I'd never miss coaching a waterpolo practice I'd never miss a workout!

Utefan22
11-05-2006, 12:35 AM
Deeder, thanks for checking out my journal.

Basketball game til 9:30 - gym only open until 10 - mental note: find a gym that stays open later than 10.

It's funny, I never used to care so much about going to the gym, but now I find myself getting upset if I don't get there, i'm not giving myself any excuses anymore.

Back at it hard on Monday.

Utefan22
11-06-2006, 09:48 PM
chest/back tonight:

chest:
bb flat bench - 175x8 195x4 200x3 (was pushing really hard, first time i've got 200 in a long long time, maybe ever, should probably stick to lower weight for reps.)

db incline press - 40x10 45x8 45x8

fly machine - 100x8 110x7

back:
bent over rows - 45x10 65x10 (first time for rows in awhile, kicked my butt.)

db shrugs - 45x10 50x10

wide grip lat pulldowns - 90x10 100x8

lower back machine - 100x10 110x10

felt pretty good tonight, chest is feeling really tight and full - lower pecs aren't being worked as well as i'd like, need to find something to fix that.

also my atlarge order got here today - got the strawberry nitrean (now just need to figure out what to make with it, & thermocin which i'm still not exactly sure about-says on the bottle about thyroid problems & my mom had thyroid issues so i'm not sure when i'll start taking it.)

til' next time

Utefan22
11-08-2006, 09:44 PM
bi's & tri's tonight

bi's:
standing bb curls - 55x10 65x8 65x8

hammer curls - 25x10 30x7 30x4 (until failure)

preacher curls - 55x7 65x4 (preacher curls seem really weak)

tri's:
close grip bench - 115x10 135x8 155x8 (love the way close grip bench is feeling)

cable pulldowns - 60x10 70x8 80x8

overhead extension machine - 110x10 120x8 130x8 (triceps were burning after this, felt good)

I usually do shoulders on this night but my arms were toast.

thinking about moving shoulders to leg night...i'm not sure.

Started taking nitrean yesterday - 2 tsp. w/ 1% milk for breakfast
same for today's breakfast - drinking same thing right now after workout.

got tomorrow & friday off from work - yeeeeahh.

Utefan22
11-12-2006, 10:15 PM
had a great vacation from work.

hit the gym hard on Friday afternoon for legs.

diet was great until today - ate some junk, felt like junk.

back at it tomorrow.

Utefan22
11-13-2006, 10:01 PM
chest/back

chest: flat bb bench - 135x12 155x8 175x8

db incline press - 35x12 40x8 45x8

back: db shrugs - 40x10 50x10

wide grip lat pulldowns - 90x12 100x8 110x8

bb lat raises - 45x10 65x8 70x6

thinking about adding another chest exercise, but not sure which one...

anyway, good workout, diet was pretty good today.

Utefan22
11-15-2006, 11:45 PM
bi's / tri's

bi's: standing bb curls - 55x12 65x8
hammer curls - 25x10 35x4 35x4
preacher curl machine - 70x5 70x4

tri's: close grip bench - 115x10 135x8 155x8
pulldowns - 70x10 80x8 90x8
overhead extension machine - 120x8 130x8

Utefan22
11-17-2006, 11:45 PM
shoulders / legs:

shoulders: seated db shoulder press - 35x10 40x8 45x8
db lat raises - 20x10 20x8

legs: calf raises - 140x10 160x10
leg press - 205x8 205x8

Utefan22
12-11-2006, 10:21 PM
ok so it's been awhile since i've updated this here journal - not like anyone's reading it anyway, but...

got really sick for over a week after thanksgiving - didn't do much working out.

been back at it for the past couple weeks.

tonight - chest/back

chest: flat bb bench - 155x10 175x8 195x5
incline db press - 40'sx9 45'sx8

back: dips - 2 sets of 10 (ouch)
bb shrugs - 75x10 85x10

good workout overall

holidays coming up are going to be tough to maintain diet.

Unreal
12-12-2006, 07:31 AM
Solid workout. Consistency is the key to just keep it up. Don't worry about the holidays, they are a time to relax.

Utefan22
12-12-2006, 07:59 PM
i'm more than ok to relax, I just hope not to stuff myself into oblivion and lose the progress i've made so far cause my family loves to eat haha.

Thanks for checking out my journal Unreal, keep checking back to make sure i'm not slipping - and feel free to critique my workouts as you like, I can use all the help I can get.

Tonight is an off night from my split

bowling. holler .

Utefan22
12-13-2006, 11:14 PM
bi's/tri's tonight

bi's:
standing bb curls: 65x10 75x8 75x8
hammer curls: 20x10 25x8

tri's:
close grip bench: 135x10 165x8
overhead extension machine: 120x10 130x8 140x8

short but intense

went and played basketball for about an hour or so afterwards.

good night.

Utefan22
12-17-2006, 12:04 AM
shoulders/legs

shoulders: chin ups 2 sets 10
db shoulder press 40'sx8 45'sx8

legs: calf raises 90x10 140x10 160x10
leg press machine 190x8 205x8

good.

Utefan22
12-17-2006, 12:09 AM
shoulders/legs

shoulders: chin ups 2 sets 10
db shoulder press 40'sx8 45'sx8

legs: calf raises 90x10 140x10 160x10
leg press machine 190x8 205x8

good.

Utefan22
12-18-2006, 10:32 PM
chest/back

chest: flat bb bench press: 155x10 175x8 185x6
db incline press: 40'sx8 45'sx8

back: dips x10 x8 x8
db shrugs: 45'sx10 50'sx10

5 minutes of cardio for good measure

Utefan22
12-20-2006, 09:51 PM
bi's / tri's:

bi's: standing bb curl - 55x10 65x8 75x8
hammer curls - 20'sx8 25'sx8
chin ups x10 x10

tri's: close grip bench press - 135x10 145x8 165x8
overhead extension machine - 130x8 140x8
dips - x10 x10

felt good.

Utefan22
12-27-2006, 09:40 PM
missed monday (christmas)

bi's / tri's
bi's: standing bb curl - 55x10 65x8 75x8
hammer curls - 20x8 25x8
chin ups x10 x10

tri's: close grip bench - 135x10 155x8 165x8
overhead extension - 130x8 140x8
dips - x8 x8

holler.