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danman
03-12-2007, 08:13 PM
Hey all. I've lurked here for ages but never bothered signing up. Thought I'd make a journal to help me track my gains and keep my goals in mind. Maybe I'll finally post on some of the journals that motivate me aswell lol (hatred, kevin, detard to name only a few).

I'm 23 years old, 5'8", and weighed 155lbs when I started working out again on January 19th. Hadn't lifted in about 8 months (travelled all summer then moved from Ontario to British Columbia).

I'm currently 171lbs and I wanna keep bulking to 185. When I get there I'll decide wether I wanna keep bulking or cut depending on how fat I look/feel. The end goal is a fairly cut 175lbs.

Talk to you all soon

danman
03-12-2007, 08:19 PM
Did chest/back after work today. 171.5lbs

BB bench 135x8, 165x8, 165x8
Incline DB bench 40x8, 60x8, 60x6
Dips BWx8, +25x6, +25x6
Neutral Grip Pullups BWx6, +25x6, +25x5
Wide grip pulldowns 70x8, 110x8,110x8
Deadlifts (palms facing in, w/belt) 135x8, 185x8, 185x8

I like to wear a belt during my working sets of squat and deadlifts. I've had a back injury in the past so I'm very cautious about it.

danman
03-14-2007, 07:59 PM
Legs today. 170lbs

Squats (with belt, bellow parallel) 135x8, 135x8, 185x7, 185x6
Leg Ext 80x8, 120x8, 120x8
Leg curls 50x8, 80x7, 80x6
Calves on leg press machine 2ppsx8, 2pps+25psx10, 2pps+25psx11
ab work

danman
03-16-2007, 05:13 PM
shoulders and arms. 171.5lbs

DB press 40x8, 50x8, 50x8
Military press 100x8, 100x8
Lat raises 10x8, 15x8, 15x8
Close grip bench 65x8, 115x8, 115x8
Preacher curls 45+barx8, 45+barx8
Overhead db extensions? 40x8, 60x8, 60x8
Cable curls 70x8, 100x8, 100x8

danman
03-19-2007, 05:48 PM
chest/back. 171.5lbs

BB bench 135x8, 170x7,170x6+1
Incline DB bench 40x8, 60x8, 60x8
Dips BWx8, +25x8, +25x7
Chins (palms towards eachother) bwx6, +25x6, +25x4
Deadlifts 135x8, 205x8, 205x8

Everything felt great. DB bench seemed easy so I'll try 65's next week. Deadlifts weren't too bad, I'll try 215 next week. My weight seems to be staying the same but I'll wait until Friday to see. I've likely just stopped putting on water weight so I won't be gaining as fast I guess.
I think I may be taking too long between sets, this workout took like an hour and 10 or 15 minutes not including stretching..

Ammotroop
03-19-2007, 06:54 PM
Keep Eating!!!

danman
03-21-2007, 08:27 PM
Ammotroop: I am, thanks =)

Legs. 172lbs

Squats 135x8, 135x10, 185x8, 185x8
Leg Ext 80x8, 120x8, 120x8
Leg curls 50x8, 80x6, 80x7
Calves on leg press machine 2ppsx8, 2pps+35psx18, 2pps+35psx8

Squats killed my legs today. Was beat for the rest of the workout lol.

danman
03-23-2007, 06:20 PM
shoulders/arms. 173lbs

DB press 40x8, 55x6, 55x7
Military press 110x8, 110x8
Lat raises 10x8, 15x8, 15x8
Close grip bench 45x8, 125x8, 125x8
Preacher curls 50+barx8, 50+barx8
Overhead db extensions? 40x8, 60x8, 60x8
Cable curls 70x8, 100x8, 100x8

danman
03-26-2007, 05:43 PM
chest/back. 174lbs

BB bench 135x8, 175x8, 175x8
Incline DB bench 40x8, 70x6, 70x5
Dips BWx8, +35x8, +35x6
Chins (palms towards eachother) bwx8, +25x5, +25x4
Deadlifts 135x8, 185x8, 215x8, 215x8

Great workout, couldn't be happier with with 175 on the bench. I couldnt remember if last week i did 165 or 170 but i knew i was moving up, glad i put 175 on there. I was dead for the chins though.

danman
03-28-2007, 08:02 PM
legs. 174lbs

Squats 45x15, 135x10, 135x8, 185x8, 185x7
Leg extensions 80x10, 130x8, 130x8

That's all I did, was in a hurry to get to my volunteering. Went nice and deep on the squats, felt good.

danman
03-30-2007, 05:37 PM
shoulders/arms. 172lbs

DB press 40x8, 55x8, 55x8
Military press 110x7, 110x8
Lat raises 15x8, 20x8, 20x8
Close grip bench 45x8, 135x8, 135x8
Preacher curls 50+barx8, 50+barx8
Overhead db extensions? 40x8, 65x8, 65x8
Cable curls 80x8, 100x8, 100x8

danman
03-30-2007, 07:24 PM
yea haha i was hoping to but what can ya do. next week i'll hit 175 though

cphafner
03-31-2007, 09:35 AM
Sessions are looking good. It's overkill to do DB press and military presses in the same workout. No need for 2 front delt exercises. I don't always follow my own advice (like yesterday) because pressing is so damn fun.

Detard
03-31-2007, 10:05 AM
Lookin real good man. Nice benching and all around workouts. Its cool to know that people are actually reading my journal aswell!

danman
03-31-2007, 10:06 AM
I always wondered about that to be honest. My routines basically the wbb 1 routine (changed some stuff) and it says to do military press in rack and seated db press. I don't do the military press in the HS machine I do em on some seated press machine, I like the way the feel.

What would you recommend I try instead (I'd like to keep the db press so militarys would be getting the axe)?

FANCYPANTS
03-31-2007, 11:03 AM
I always wondered about that to be honest. My routines basically the wbb 1 routine (changed some stuff) and it says to do military press in rack and seated db press. I don't do the military press in the HS machine I do em on some seated press machine, I like the way the feel.

What would you recommend I try instead (I'd like to keep the db press so militarys would be getting the axe)?

Yea ive been doing basically the same thing. Very nice gains BTW. I was wondering if i should replace the MP aswell???..cuz youre right, the DB press is just too rad.

danman
03-31-2007, 02:00 PM
Here's what my diet usually looks like monday-friday. Weekends get a little more sporatic since I'm off work and can eat whenever I want.

5am - Shake (300ml milk, 3/4cup oatmeal, pb, 2 scoops whey)
8am - Home made bar
10am - Meat and Potatos, baby carrots, 1/2 cup raw brocolli, banana, orange or apple
1pm - Home made bar
4:30pm - Shake if I worked out after work, otherwise just a snack, sometimes pb sandwich or cheese and crackers or something.
~7pm - Meat and Potatos
9pm - Shake

My meat and potatos is usually some combination of chicken steak or pork with rice, potatos or perogies. Sometimes hamburger helper or spag with meat sause. I'm single and live alone so when I cook I usually cook enough for like 4 meals. I take creatine and ETS to if anyone wonders about that. Usually shoot for 3500-4000 calories a day.

cphafner
03-31-2007, 02:03 PM
I always wondered about that to be honest. My routines basically the wbb 1 routine (changed some stuff) and it says to do military press in rack and seated db press. I don't do the military press in the HS machine I do em on some seated press machine, I like the way the feel.

What would you recommend I try instead (I'd like to keep the db press so militarys would be getting the axe)?

I try to stick to 1 press, 1 lat raise, 1 rear delt, and 1 shrug motion.

danman
03-31-2007, 02:22 PM
I usually forget to list my shrugs but I do 1 set on chest/back day. What's a good rear delt exercise?

cphafner
03-31-2007, 03:28 PM
bent over lateral raises or reverse pec deck are 2 solid options.

danman
04-02-2007, 05:21 PM
Thanks I'll give one of those a try this week.

chest. 174lbs

BB bench 135x8, 180x8, 180x8
Incline DB bench 45x8, 70x5, 70x7
Dips BWx8, +35x6, +35x7
Chins (palms towards eachother) bwx8, +25x3

Called it quits after my first weighted chins set. I woke up Sunday morning with a kink in my neck and it was killing me today still. I'll do back tomorrow.
I've also been reading the ultimate diet 2.0 book. I think once I hit 180 I'm gonna get my bodyfat measured and see from there wether I wanna keep bulking or cut on ud2.0. I guess it'll depend on how close I am to 15%.

Ammotroop
04-02-2007, 07:16 PM
Nice DB inclines. Are you shooting for high reps? Why not move up a little on the last set of bench? Just curious.

Jaybird88
04-02-2007, 07:30 PM
Well done! Benchin looks strong. Keep it up!

danman
04-02-2007, 07:37 PM
Ammotroop: I like to be able to do a weight for 2 sets of 8 without help before I move up. I can't believe bench is going up so fast. Next week I'll move up to 185 and do that until I can do 2x8 then move up again. I don't do more then 8 reps for working sets for anything though.

LittleLee: Thanks man, I must still be in my newbie gains or something but I've never gained like this before..

cphafner
04-02-2007, 08:41 PM
good workout. 8 reps isn't too high in my opinion.

danman
04-02-2007, 08:56 PM
Took some pictures the other day. Sorry no leg shots yet, I'm having a hard time taking them by myself lol (my legs are twigs anyhow)

http://www.imagestation.com/picture/sraid225/pb73b713c3cde984f6c2b5e020867c681/ea15c996.jpg

http://www.imagestation.com/picture/sraid225/pb02a52aba4b7329596fbf42295d78865/ea15c98f.jpg

now I'm off to clean my mirror!

Atrox Mortis
04-02-2007, 09:03 PM
Just popped in to say hello. Your workouts look solid man, keep it up. :thumbup:

Detard
04-02-2007, 09:42 PM
nice workouts dude.

danman
04-02-2007, 09:43 PM
thanks boys.

did the pictures show up?

Detard
04-02-2007, 09:46 PM
yea they did

danman
04-03-2007, 05:18 PM
back. 174lbs

Wide grip pullups bwx8, bwx6
DB shrugs 75x8
Close grip cable rows 80x8, 120x8, 150x8, 150x8
Deadlifts 135x8, 185x8, 225x8, 225x8

danman
04-05-2007, 05:14 PM
legs. 174lbs - i HATE not seeing any gains on the scale

Squats (with belt, bellow parallel) 135x8, 135x8, 190x8, 190x8
Leg Ext 90x8, 130x8, 130x8
Leg curls 60x8, 80x8, 80x8
Calves on leg press machine 3ppsx8, 3ppsx8
Leg Press 3ppsx8, 3ppsx8

Ammotroop
04-06-2007, 08:17 PM
Eat, Eat and keep eating!

danman
04-09-2007, 05:44 PM
chest. 174.5lbs

BB bench 135x8, 185x7+1, 185x6+1
Incline DB bench 45x8, 75x7, 75x4
Dips BWx8, +35x7.5, +35x5
Abs

Can't believe the long weekends over already, isn't that always the case though. Great weekend for mma. Upsets at both ufc 69 and pride 34 (*tear* for pride).
I think I'm gonna change my routine to chest on monday, back on tuesday, legs on thursday and shoulders/arms on saturday. Main reason for this is my monday chest/back sessions were taking way longer then I like and I usually have some drinks friday night so I'd rather work out saturday and eat clean the rest of the day rather then workout friday, have a shake then beers the rest of the night. I've also gotta find something to do instead of dips. My collar bones kill me after the set, I usually have to stand there and slowly let go of the bar to ease the pain. I've broke both my collar bones in the past, I'm guessing that's the culprit. Maybe I'll do decline db flys or something next week.

Hope everyone had a happy easter. I for 1 didn't have 1 piece of chocolate now that I think about it...

Ammotroop
04-09-2007, 05:53 PM
TOugh...dont hurt yourself any worse than it is. I loved the UFC fight. Cept the grudge match, it SUCKED. I thought those guys hated each other! All they did was dance around.

danman
04-09-2007, 05:57 PM
yea man the diego kos match was brutal, that'll probably be the worst fight this year.

cphafner
04-09-2007, 09:13 PM
good benching. I would swap back and chest days. You want more rest between back and legs. Both are taxing on the lower back.

danman
04-09-2007, 09:31 PM
Good call! That'll put more time between chest and shoulders aswell. Thanks for the advise =)

danman
04-10-2007, 05:09 PM
back. 176lbs :thumbup:

Wide grip pullups bwx7, bwx5, bwx5
DB shrugs 65x8, 75x8, 75x8
Close grip cable rows 100x8, 160x8, 160x8
Deadlifts 135x8, 185x3, 135x10
Back extensions
Plank 1 minute/2 minute rest/45 seconds

Today I'm officially the heaviest I've ever been :smoke: It'll probably go down some by Thursday but hopefully not lol.
Had some pain in my lower back during the deadlifts so I cut them short and did an extra set of 135. Better safe then sorry.

danman
04-12-2007, 07:08 PM
legs. 175lbs

Squats (with belt, bellow parallel) 135x8, 135x8, 195x8, 195x7
Leg Ext 90x8, 130x8, 130x8
Calves on leg press machine 3ppsx8, 3ppsx8
Leg Press 3ppsx8, 3ppsx10

danman
04-14-2007, 09:12 PM
shoulders/arms. 176.5lbs

DB press 40x8, 60x6, 60x6
Lat raises 15x8, 20x8, 20x8
Front plate raises? 35x8, 35x8
Close grip benchpress 155x8, 155x7
Pulldowns w/ rope 50x8, 80x8, 80x8
Seated db hammer curls 25x8, 25x8
Cable curls 80x8, 100x8, 100x8

Great workout. Suprised with the weight since I drank last night and hadnt ate too too much yet today (~1200 cals). I was expecting the gym to be packed but there was only like 4 people there. I'll probably make this time (~630pm) my normal saturday time

danman
04-16-2007, 08:41 PM
back. 176.5lbs

Wide grip pullups bwx8, bwx5
HS shrugs 1ppsx8, 1ppsx8
Close grip cable rows 100x8, 170x8, 170x7
Deadlifts 135x8, 185x8, 225x8, 225x3
Plank 1:30/1 minute rest/45 seconds

danman
04-17-2007, 04:48 PM
chest. 176.5lbs

BB bench 135x8, 185x5, 185x5
Incline DB bench 45x8, 75x8, 75x6
Cable flys 30x8, 50x8, 50x8
Abs
20 pushups

The BB bench felt heavy, I was hoping I only did 180 last week but got home and saw 185, damn. Made up for it abit on the db bench though I guess..

danman
04-19-2007, 05:07 PM
legs. 176.5lbs

Squats (with belt, bellow parallel) 135x8, 135x8, 190x8, 190x8
Leg Ext 100x8, 140x8, 140x8
Leg curls 60x8, 80x7, 80x6
Calves on leg press machine 3ppsx8, 3ppsx10
Leg Press 3ppsx8, 3ppsx8

Oops on the squats, thought I did 185 last week lol. Guess I'll have to start reviewing my workouts to refresh my memory lol

danman
04-21-2007, 03:27 PM
shoulders/arms. 176lbs

DB press 40x8, 60x5, 55x8
Lat raises 15x8, 20x8, 20x8
Front plate raises 45x8, 45x8
Close grip benchpress 155x8, 155x8
Pulldowns w/ rope 60x8, 90x8, 90x8
Seated db hammer curls 30x8, 30x8
Cable curls 80x8, 100x8, 100x8

cphafner
04-21-2007, 04:53 PM
good sessions. Keep up the strong squatting.

danman
04-23-2007, 05:03 PM
I will, thanks!

back. 177lbs

Wide grip pullups bwx8, bwx7
DB shrugs 55x8, 75x8
Close grip cable rows 120x8, 180x6, 180x6
Deadlifts 135x8, 185x8, 185x8
Back Extensions bwx8, bwx8

Kept the deadlifts light, back was kinda sore and didn't get to take my dump at work this afternoon cuz the toilets weren't flushing lol. As bad as that sounds there's nothing like a good *(&% at work and not taking one wrecks my workouts lol.

danman
04-24-2007, 05:09 PM
chest. 177.5lbs

BB bench 135x8, 185x7+1, 185x7
Incline DB bench 45x8, 75x7, 75x6
Cable flys 40x8, 60x8, 60x8
Abs

danman
04-26-2007, 05:09 PM
legs. 176lbs

Squats (with belt, bellow parallel) 135x8, 135x8, 195x8, 195x8
Leg Ext 100x8, 140x8, 140x8
Leg curls 60x8, 80x8, 80x8
Calves on leg press machine 3ppsx8, 3ppsx10
Leg Press 3ppsx8, 3ppsx8

I'm dreading the thought of taking in more calories but looks like I'm gonna have to. I'm gonna swap out my scoop of protein in my shakes and add a scoop of "muscle juice". That'll hopefully add enough calories to get me to 180. I'm actually looking forward to dieting, I've never done a real diet before..

danman
04-28-2007, 08:22 PM
shoulders/arms. 177lbs

DB press 40x8, 55x8, 55x8
Lat raises 15x8, 20x8, 20x8
Front plate raises 45x8, 45x8
Close grip benchpress 160x8, 160x8
Pulldowns w/ rope 60x8, 80x8, 80x8
Standing db hammer curls 25x8, 25x8
Standing BB curls 45x8, 65x8, 65x8

danman
04-30-2007, 05:05 PM
back. 178lbs

Wide grip pullups bwx8, bwx7
BB shrugs ~135x8, 135x8
Close grip cable rows 120x8, 180x7, 180x7
Deadlifts 135x8, 135x8, 185x8, 225x8, 225x8

2lbs to go before I get my bodyfat read and decide wether to cut or keep bulking. I'm hopeing for the cut but maybe I'll go to 185, who knows!

danman
05-01-2007, 04:52 PM
chest. 177.5lbs

BB bench 135x8, 185x8, 185x7.5
Incline DB bench 45x8, 75x6, 75x6
Cable flys 40x8, 60x8, 60x8

cphafner
05-01-2007, 09:36 PM
good benching dan (assuming that is your name)!

danman
05-03-2007, 05:52 PM
thanks, and it is :P

crappy days at work today, did legs but nothing to special to mention other then squats, 200x4, 200x7

danman
05-05-2007, 09:10 PM
shoulders/arms. 177lbs

DB press 40x8, 60x0, 55x8, 55x10
Lat raises 15x8, 20x10, 20x8
Front plate raises 45x8, 45x8
Close grip benchpress 165x8, 165x7
Cable pulldowns 80x8, 100x8, 100x8
Standing db hammer curls 25x8, 30x8,30x8
Standing BB curls 45x8, 75x8, 75x6

I'm only gonna weigh myself once a week now, these day to day fluctutions just piss me off more then show any real gains. I'm thinking before my tuesday workout will be my weigh in day.

By Tuesday May 22nd I will be 180lbs.

danman
05-06-2007, 07:47 PM
I've been doing some thinking lately about getting back into some mma training. I dabled abit in the past but didnt really have the money to stick with it. I've gotten alittle more discretionary income these days and a lot of time on my hand. 6 months ago I moved clear accross Canada from Toronto to the West coast. I've basically got no friends out here. mma has been a passion of mine for years and there's a decent gym in my town that I could go to. What I'm wondering about is over training. Here's what my schedual could look like if I joined up.

Monday 5:45-8 boxing/mma
Tuesday weights + special olympic baseball (i'm a volunteer not an athlete lol)
Wednesday weights or off
Thursday 7:15-8:30 boxing/kickboxing
Friday 6-8:30 Muay Thai/mma
Saturday weight
Sunday off

Think that'd be over training? I also have a fairly labour intensive job but not too bad. And I'll be looking to slim down in weight maybe to a cut 165 (once I get to 180) so I'd be looking at some extra cardio after workouts ontop of cardio from the dojo. Let me know what you guys think. I'm gonna research abit about training and weights and see what other people are doing as I'd like to keep most of my strength. This is all just a pipe dream atm but I get things in my head and usually play them out so we'll see..

danman
05-07-2007, 05:14 PM
back.

Wide grip pullups bwx9, bwx7
DB shrugs 75x8
Close grip cable rows 110x8, 190x5, 190x5
Deadlifts 135x8, 135x8
BB rows 135x5
Back extensions
Abs

danman
05-08-2007, 04:48 PM
chest. 179lbs.

BB bench 135x8, 195x6, 195x6
Incline DB bench ?x8, 80x6, 80x4
Decline DB flys 25x8, 35x6, 35x6

I weighed myself last night on my home scale and was 184 right after my nighttime shake lol.
Forget that 8 rep business I'm gonna shoot for 6 now then move up in weight. Not sure how I liked the db flys, having a hard time finding decline anything (or dips) that don't hurt my collar bones :(

cphafner
05-08-2007, 08:45 PM
Bench is looking real strong!

danman
05-10-2007, 05:14 PM
Thanks! At least 1 person browses my journal :P

legs.

Squats (with belt, bellow parallel) 135x8, 185x6, 215x6, 215x6
Leg Ext 100x8, 150x6, 150x6
Calves on leg press machine 3ppsx8, 3ppsx8
Leg Press 3ppsx8, 4ppsx6, 4ppsx6

danman
05-12-2007, 08:44 PM
shoulders/bi's

DB press 40x8, 60x6, 60x6
Lat raises 20x6, 25x6, 25x6
Standing db hammer curls 25x8, 35x6,35x6
Chins (palms towards eachother) bwx10, +35x5, +35x5, bwx8
Speed bag for like 20 minutes

Tweaked my wrist on thursday and it's still sore so I had to change my workout around abit. The db press's felt light and no pain but the hammer curls hurt like hell, I guess cuz my wrist moves at the bottom of the lift.

danman
05-14-2007, 05:16 PM
chest/back 180lbs!!

BB bench 135x8, 200x6, 205x6
Incline DB bench 50x8, 80x4, 80x4
Wide grip pullups bwx8, +25x4, bwx6
BB shrugs 135x8, 135x8
Close grip cable rows 140x6, 190x5, 190x5
Back extensions

Wrist is still bothering me so no deads. Was happy with the bench for sure. I had a shake like 10 minutes before weighing myself (like 400ml) so I'm gonna wait another week to make it a true 180.

danman
05-17-2007, 05:45 PM
legs.

Squats (with belt, bellow parallel) 135x8, 135x6, 205x6, 205x6
Leg Ext 110x8, 150x6, 150x6
Leg curls 60x8, 90x5
Calves on leg press machine 3ppsx8, 3ppsx8
Leg Press 3ppsx8, 4ppsx6, 4ppsx6

bah didn't remember I did 215 last week for squats. I'm gonna do 2pps next week to make up for it. My gyms leg curl machine can kiss my ass, pos is so uncomfortable and rips the hell outta my leg hair and back of my legs, useless

danman
05-19-2007, 08:53 PM
shoulders/arms.

DB press 40x8, 60x6, 60x6
Lat raises 15x8, 25x6, 25x6
Front plate raises 45x8, 45x8
Close grip benchpress 135x8 (could feel it in my still kinda sore wrist)
Cable pulldowns 100x8, 130x6, 130x6
Standing db hammer curls 25x6, 35x6,35x6
Standing BB curls 45x10, 85x6, 85x6
Some boxing stuff

danman
05-22-2007, 05:27 PM
Well on may 5th I said I would weigh 180 pounds by today.. *drumroll* 182.5! Couldn't believe it... I havent ate or drank anything out of the ordinary either, regardless I'm done bulking.

chest/back. 182.5lbs
BB bench 135x8, 205x4, 135x10
Incline DB bench 45x12, 70x10, 70x10
Wide grip pullups bwx4
Close grip cable rows 120x12, 140x10, 140x10
Wide pulldowns 120x10, 120x10
and finally... CARDIO! walk 5 minutes run 5 on speed 6 then walk 2 minutes.

First time doing cardio since last June.. 5 minutes of running and I was sweating my ass off lol. and on that note, I'm dieting. My gut is too big for my liking. I have no idea what I'm gonna eat though, a lot of my calories were coming from shakes with protein powder, pb, oatmeal, milk in em, not sure what I'll do now. I eat pretty healthy so I don't think it'll be too big of a problem, just basically have to cut out the shakes and eat more green (I eat a lot now anyhow). Should be interesting. I am about 80% set on joining the mma gym, just have to get new hand wraps and a new mouth guard and I'll be set. If for some reason I don't join then I'll be starting ud2.0 as soon as I get my bodyfat to 15 or 16% (getting it tested soon).

Regardless of what happens I think my body needs a rest. I've put on 27.5 pounds in 4 months. The next week or 2 I'm gonna scale back the calories bigtime and add some reps to my workouts.

danman
05-22-2007, 05:28 PM
oh yea and I had a garbage workout today lol. My flippin wrist is still bothering me, it's not as bad as before but I can still feel it..

danman
05-24-2007, 05:39 PM
legs.

Squats (no belt, bellow parallel) 95x12, 115x10, 155x12, 155x12
Leg Ext 80x12, 110x12, 110x12
Leg curls 50x10, 60x10, 60x10
Standing db calf raises? 35x12, 35x12
Calves on leg press machine 4ppsx12, 4ppsx10
Abs

Cardio
walk 5 minutes
run 6 minutes (speed 5)
walk 3 minutes
run 2 minutes (speed 7)
walk 1 minute

Legs were killing before cardio. More then they did with my lower reps higher weight routine. Was a good feeling =) I'm enjoying cardio to, gonna go again tomorrow and try to get a solid 20 minute run in, we'll see how that goes lol

danman
05-25-2007, 05:07 PM
Did some cardio today. 2.3 miles in 30 minutes with about 7 or 8 of those minutes walking.

danman
05-27-2007, 10:16 PM
shoulders/arms. (from saturday night, was in a hurry to get out for ufc 71 and forgot to post)

DB press 40x8, 50x12, 50x10
Lat raises 15x8, 20x12, 20x12
Front plate raises 45x12, 45x12
Cable pulldowns 100x10, 110x12, 110x12
Standing db hammer curls 25x12, 30x12, 30x10
About 15 minutes of boxing (speed bag/heavy bag)

danman
05-28-2007, 07:14 PM
back.

Wide grip pullups bwx10, bwx8
DB shrugs 75x10, 75x10
Close grip cable rows 110x8, 150x8, 150x9
Neutral grip pullups bwx10, bwx10
Back extensions

Cardio, like 20 minutes, wasn't really feeling it today :P

danman
05-29-2007, 05:33 PM
chest. 175lbs

BB bench 135x10, 185x8, 185x8+1
Incline DB bench 50x10, 70x10, 70x10
Dips bwx10, bwx10
Pushups, maybe 20 lol
Abs

I've been pretty inconsistant with my creatine, I think (hope) that's where most of the weight went lol

danman
05-31-2007, 10:02 PM
legs.

Squats (belt, bellow parallel) 135x12, 165x10, 185x10, 185x9
Leg Ext 100x12, 120x10, 120x10
Leg curls 60x10, 80x10
Calves on leg press machine 3pps+25x12, 3pps+25x10
Cardio, walked 5 minutes, ran 5 minutes walked 2 minutes

Built
05-31-2007, 10:47 PM
Hey, I just realized you're in BC! Looks like you're gaining well - where in BC are you?

danman
06-04-2007, 05:26 PM
chest/back 176lbs

BB bench 135x8, 185x9, 185x7+1
Incline DB bench 50x8, 70x11, 70x9
Wide grip pullups bwx11, bwx9
Close grip cable rows 120x12, 150x10, 150x10
Back extensions

danman
06-04-2007, 07:13 PM
I'm waiting for a raise at work. I make decent money as it is now but I've always tried to save as much as I could. That's why I haven't joined the mma gym yet, it's quite expensive. I could afford to go there but it would really cut into how much I save a month. I'm waiting on about a 3.50 an hour raise that I hopefully will be getting soon (my boss has passed it along that I'm doing all the work that the higher paying position does so only a matter of time). That raise will let me join the mma gym AND add a little bit more to my savings a month, a + + I suppose.

Now in the mean time I'm stuck dieting. I didn't want to start UD2 since I expected to already get my raise by now but since I haven't I'm re-reading the ud2 book and planning on starting it next week. As I'm sitting here reading it I get an email from the mma gym telling me that they've dropped their prices. Doesn't look like the month to month price changed any (I don't wanna sign a contract since I don't know how long I'll be staying in this town) but they added a student price of 105 bucks a month with no contract. Normal no contract is 170 a month. Now if only I was a student...

What to do what to do.. just thought I'd share, it kinda made me chuckle that I was reading the ud2 because I couldn't afford the mma gym and they email me right then saying they dropped their prices, maybe it's a sign :P

danman
06-05-2007, 05:22 PM
Cardio

walked 5 minutes
ran 1 mile in 9:49
walked abit
ran 1 mile in 7:42
walked abit
ran .5 mile in 3:20
walked abit

did some abs to to finish it off

danman
06-07-2007, 05:12 PM
legs.

Squats (belt, bellow parallel) 135x12, 135x12, 190x10, 190x10
Leg Ext 110x12, 130x10, 130x10
Leg curls 60x10, 80x7, 80x8
Calves on leg press machine 3ppsx15, 3pps+25x10, 3pps+25x12
Leg Press 3ppsx12, 3pps+25x10, 3pps+25x10
Abs

danman
06-09-2007, 10:05 PM
shoulders/arms.

DB press 40x10, 50x6, 50x6
Lat raises 15x8, 20x12, 20x12
Front plate raises 45x12, 45x12
Seated Military press machine 70x10, 120x10, 120x10
Cable pulldowns 110x10, 130x12, 130x12
Standing db hammer curls 25x12, 30x10, 30x10
Close grip BB bench 135x10, 155x10, 155x10
BB curls 45x10, 85x4, 75x10, 75x10
Palms towards eachother chins bwx15

DB presses sucked. The first set they got stuck together above my head like a magnet lol. Second set just wasn't feeling it, felt like I was falling off the bench (the good one I usually use broke) and whatever did some seated presses to make up for it. Everything felt heavy, kinda a blah workout.

danman
06-11-2007, 07:27 PM
back.

Wide grip pullups bwx12, bwx10
DB shrugs 75x12, 75x12
Close grip cable rows 120x8, 160x8, 160x8
Neutral grip pullups 2 sets dont remember how many
Back extensions

danman
06-12-2007, 09:20 PM
chest. 173lbs

BB bench 135x10, 195x8, 195x8+1
Incline DB bench 50x10, 70x9, 70x8
Peck Deck 70x12, 120x8, 120x8
Cardio

I don't like how fast I'm loosing weight. I'd imagine I'm loosing a lot of muscle too. Gonna have to up the calories I think. Also I think I've got shin splints or something. Very painful running on the treadmill. I get sharp tender pains on the inner part of my shin. Hopefully it goes away soon lol. I'm off ets atm so maybe that has something to do with it haha

danman
06-27-2007, 06:18 PM
Been busy/sick lately, done my workouts but havent posted, as you can see. I'm gonna be moving back to Toronto on July 9th so not sure how much i'll get to work out up until and after that.

Did chest/shoulders today, 170lbs *i'd like to stay around this weight

BB bench 135x8, 195x8, 195x6
DB incline 45x8, 70x10, 70x10
Shoulder press 80x8, 110x8, 110x7
Lat raises 15x8, 20x 8, 20x8
abs