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goose21
01-04-2007, 05:29 AM
i want to start keeping a journal in hopes that it will make me more responsible in going to the gym on the days that i said i would and not "tomorrow" b/c i dont feel like it, im using WBB1.

Here are my current stats:
Height: 5'11''
Weight: 182lbs
Body fat %: (not 100% sure on this) 12-14%

Chest: 90lb db in each hand x6
This is the one thing i want to improve more than anything is my chest definition. Im hoping using BB and DB press will help, my along with the rest of WBB 1
Shoulders: DB press: 60lb DBs x8
this is second priority as my shoulders have not increased as much as the rest of my body since i began lifting

Goals:
Reach 195-200
gain overall strength

goose21
01-04-2007, 04:50 PM
Day 1
I started out on the shoulders, biceps and triceps day since it was the end of the week
Shoulders:
Military press: 95 x 8, 115 x 7
DB press: 60s x 8, 65s x 8
Lateral raises: 25s x 10
Biceps:
Preacher curls: 45lbs on each side x 8, 50lbs on each side x 8
Hammer curls: 45s x 8, 50 x 7
Triceps:
skull crushers: 40lbs on each side x 8, 45lbs on each side x 8
close-grip bench: 135 x 6, 155 x 4

Unholy
01-04-2007, 08:46 PM
Good luck dude!

goose21
01-08-2007, 07:14 PM
Day2: Chest and Back
today was not such a good day, i have my final elastics on for my braces since i only have two weeks left and they were hurtin bad today, couldnt eat much and after school when i lift i had a pulsating headache, but i wanted to go so i did a light load today
Chest
Bench: 135 x 8 185 x 4
decline machine(didnt feel like doin DBs today) 135 on each side x 8
flat DBs: 80s x 8 75 x 8
Back: didnt do deads
rows(machine): 140x8 150x6
pulldowns(close grip): 140 x 8 150 x 7

like i said, light load, but im not makin excuses. i know i didnt follow WBB1, but tomorrow im gonna get right back in there for leg day and go all out.

goose21
01-09-2007, 06:10 PM
Day 3 Legs
Squat(still keeping the weight low till i get the form down): 135x8 135x8 155x7
Hack squat(machine): 190 per side x 7, x6
Leg Curls: forgot to write it down
Abs

goose21
01-13-2007, 11:28 AM
Day 4 bi, tris, shoulders
military press: too many curl jockeys couldnt even get to it, there was a line
shoulder press: 60x8 65x8
standing lateral raises: 25x8 30x6
preacher curl: 45 on each side x 8 55x 8 NEW PR
hammer curl: 35x8 45x6
tris:
close grip bench 135 x7 155 x6

goose21
01-16-2007, 05:19 PM
sry forgot to post yesterdays
Day 5: chest
bench: 135x8 155x5
db press flat: 90x10 95x5(bench hasnt caught up to this yet)
decline machine(not smith machine, dont know what to call it): 180x8 230x6
burnout flys
Day 6: legs
STUPID CURL JOCKEYS!!! wasnt able to do squats at all my gym needs more than one rack!
Leg press: 380x8 470x6
hamstring curls: 250x8 250x8 maxed out both machines!
hack squats(machine): 180x8 270x6
Abs: crunches x50 x35

goose21
01-23-2007, 05:20 PM
Day7:
Chest
bench 135x8 165x4
incline bench 95x8 115x8
decline machine 90x10 180x8 270x5
leg killed all day