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Punk In Drublic
02-26-2007, 12:30 PM
Sweet. Online Journal. Had one before for football, but now I'm out of football and have too much time on my hands; time to start lifting again.

Current Goal: Lose 15-20 lbs by June 1st, 2007.
Goal Weight: 195lbs
Supplements:
ON Whey Protein - 24g Protein, 5g Glutamine
GNC Pro Performance Creatine
GNC Mega Men Sport Multivitamin

Alright today I just wanted to wake my body back up to lifting so I just tried to hit all upper body today, and on Wednesday I will hit lower body.

Monday, February 26, 2007 - Upper Body

Current Weight: 216 - Not accurate, middle of day

Bench Press
10x145
10x145
8x165
5x165
10x145

Weak, but like I said I'm just trying to get form back, etc. Also, can't figure out max yet cause I don't have a spotter, but I just joined a gym so that should come soon.

Lateral Raises
8x20
6x20
6x15

Hammer Curls
8x30
8x35
8x35

I'm going to do 3 sets of 35 next week and see how that goes, but they were decently easy today with the 3rd set showing no problems till the last rep on left arm.

Single Arm Bent Over Row (from now on: SABOR!)
L10x60 R10x60
L9x60 R10x60
L7x60 R10x60

Seems like the perfect weight. I think I'm going to stay here till I can do 3 sets of 10 with both arms to keep balanced.

Overhead Tricep Push
6x60
8x45

Pretty weak here. Did too much weight with the 60 and it gassed my tri's real quick.

Lat Pull Downs
8x120
10x100
7x100

Think I'm going to stay at 100 till I can do 3 sets of 10.

Notes: All in all a good first day back. I forgot about shrugs but I'll just fit them in on Wednesday.

Here is what I plan to have as my routine after I'm broken in:

Monday - Legs
Tuesday - Jog
Wednesday - Chest/Back
Thursday - HIIT
Friday - Arms/Abs
Saturday - Jog or HIIT

Doing the cardio till I'm where I want to be with BF% and have met my current goal. Probably around 20-25% BF right now, want to get down to at least 10%. Ummm ****ty pics with my phone soon.

Also, critique the hell out of my routine please.

Punk In Drublic
02-28-2007, 01:31 PM
Wednesday, February 28, 2007 - Lower Body

Weight: 216.4 (this morning)

Squats 10x135, 8x185, 8x225, 3x295, 8x225
Did these on the Smith Machine. Really like this machine, although I don't know the pros and cons of it yet. I normally squat with a squat rack. Thought I used my back a little too much on the 295 so I went back down to 225. Right now I'm more worried about getting my ass to the floor and executing perfectly.

Leg Ext. 10x150, 10x150, 10x150
Last set was kinda hard but probably just because of the squats, and the fact that I haven't worked out for 8+ months. I'll see what goes down next leg day.

Leg Curls L10x60 R10x60, 10x120, 10x120
The first set I did as single leg, but the ****ing machine makes it hard to do single leg with the left foot cause the machine and weights are to the right of me. Easy, ready to move up.

Shoulder Shrugs 8x75 8x75 8x75
Last rep was kinda hard. Moving up. Should be on Upper Body day but I forgot to do them on Monday.

Notes
I wanted to get in some SLDLs but they didn't have any boxes and I'm not sure where else to do these. I'll look into it next time.

Good day of work I thought. Legs are ****ing jello right now and my only complaint is it doesn't feel like my ass got any work, but my quads and hams feel like Satan has touched them.

Also, getting my diet into check right now. Keeping track of daily cals for this week then I'm going to get an avg and take off 500 or so. I need to stop drinking so much! Beer kills me, but vodka is only 60 cal per shot.

Punk In Drublic
03-05-2007, 03:23 PM
Monday, March 5, 2007 - Upper Body

Weight: Didn't check. Will update in the morning.

Bench Press: 135x8, 175x8,165x6, 155x6
Incline DB: 4x60, 8x45, 8x45
Lateral Raises: 8x20, 8x20,8x20
Shrugs: 8x60, 8x70, 8x70
Hammer Curls: 8x40, 8x40, 8x40
SABOR: 10x60, R10x60 L8x60, R8x60 L6x60
Underhand T Bar Rows: 6x120, 8x100, 8x100
Close Grip Bench: 8x125, 4x135
Tri Pull Down: 8x80, 8x80, 8x80

Notes
Had a lot to say then internet crapped out and computer froze so this is a repost. Basically I'm implementing diet this week. Last weeks maintenance cals were 3100, so im cutting to 2600 with a PCF of 40/30/30.

Also, this isn't my normal routine, I have just done this the past two weeks to wake up my body. Switching to Legs on Monday, Push on Wed, Pull on Friday, with cardio on Thursday and Sunday.

One question: Missed two days on my Creatine load over weekend cause I wasn't at my house. Should I just add two days to my loading period? (I started on Monday, should have ended today; should I end on Wednesday or today?)

Punk In Drublic
03-07-2007, 04:45 PM
Wednesday, March 7, 2007 - Lower Body

Weight: 212.2 (this morning)

Squats ATF: WU3x135, 5x225, 5x225, 5x225, 5x225, 5x225, 5x225
Leg Ext.: 8x120, 8x140, 8x140
Leg Curls: 8x120, 8x140, 8x140

Notes
My workout volume sucks for legs. I think I'm going to change Leg Ext to Lunges and Leg Curls to SLDLs.

Also, switched up to 5x5 Squats, might do the same for Bench.

I wanted to free weight the squats today but my gym doesn't have a power rack (lol), it just has this ******ed excuse for... ok, ill just say it again: My gym does not have a power rack.

Anyway, second day with cut diet I think its pretty much in check. First day went over with carbs but today is doing alright.

And my 6th meal is pretty much vodka, I drink every night it seems. Will this effect my weight loss if I can keep under cals?

someone respond. please.

Punk In Drublic
03-16-2007, 06:09 PM
Friday, March 16, 2007 - Upper Body

Bench Press: 8x135, 5x175, 5x175, 4x175, 3x175, 3x175
Incline DB: 8x45, 8x45, 8x45
Lateral Raises: 8x20, 8x20, 8x20
Shrugs: 8x60, 8x60, 8x60
Hammer Curls: 8x40, 8x35, 8x35
SABOR: 8x60, 8x60, 8x60
Tri Pull Down: 8x80, 8x80, 8x80, 8x80
Lat Pull Down: 8x110, 8x110, 8x110

Notes
Yea this week sucked for lifting. Only did upper body 4 days passed when I was originally going to do it (Monday). Didn't do lower body :bang:. Anyway, starting a PSMF hopefully on Monday if my book comes in. Not too happy with a generic cut right now, haven't lost a pound and haven't eaten this healthy ever in my life. I was also doing at least -500 cal of maintenance so I don't know what the deal is. Anyway, intend to do PSMF for 2 to 3 weeks and then bulk until summer. Too da loo.

Optimum08
03-16-2007, 10:56 PM
rory, good to see you back in the game buddy. squats on the smith machine are usually considered a no-no. go with the good old squat rack and free weight it. instead of SLDL's you might want to look into RDL's or my fav, Good Morning's.

don't worry about loading the creatine, just go with 5 g. a day, the loading is basically just wasteful of the creatine and doesn't provide any real benefits besides saturating the muscle faster, which isn't really worth it.

also, i mean if you can at least take a couple nights off of drinking a week that will help, its not necessarily the cals in alcohol that kill you, its the havoc it wreaks on protein abosorption and other bodily functions.

andy51
03-27-2007, 12:02 AM
dont tell me you quit already ray