Ok Before I Begin can someone help me on how to actually start a journal *Sweat Drops* Lol. Do i Type down what i start With Like.
September 4th, 2009: Weight=165Lbs
and every week I just type down what i gained?
Workout for September 4th, 2009:
Biceps + Triceps:
Squats: 4x5 205, 3x5 215lbs, 1x5 225lbs
Tricep pulldowns: 3 Sets of 20 Reps
Skull crushers: 4 sets of 10 Reps
Close Grip Bench Press: 3 sets of 10 Reps
One handed Tricep Pulldowns: 2 Sets of 15 Reps
Alt. DUmbell Curls: 3 Sets of 10 Reps
Hammer Curls: 4 Sets of 8 Reps
One Armed Cable Curls: 3 Sets of 15 Reps
BB Curl with A Towel Wrapped around for Harder Grip: 1 set Till Fail.
Workout For september 5th, 2009
Overhead Barbell Press: 2 Sets 10 Reps
Seated Dumbbell Press: 4 Sets 10 Reps
Dumbbell Front Raise: 3 Sets 10 Reps
Dumbbell Lateral Raise: 3 Sets 10 Reps
Dumbell Back Raises: 3 Sets 10 Reps
Smith Machine Upright Row: 5 Sets 6 Reps
Barbell/Dumbbell Shrug: 4 Sets 6 Reps
please comment on my Journal to tell me if I'm doing this right
You should write down how heavy everything is.
Oh Alright thanks for the Tip :) i Guess i Better start taking a book with me from now on
Workout For september 5th, 2009
-Overhead Barbell Press: 2 Sets 10 Reps [70Lbs,80Lbs]
-Seated Dumbbell Press: 4 Sets 10 Reps [35lbs,45Lbs,50Lbs,55Lbs]
-Dumbbell Front Raise: 3 Sets 10 Reps [10lbs,12.5 lbs, 15Lbs]
-Dumbbell Lateral Raise: 3 Sets 10 Reps [10lbs,12.5 lbs, 15Lbs]
-Dumbell Back Raises[Pec Deck]: 3 Sets 10 Reps [85lbs,95lbs,105lbs]
-Smith Machine Upright Row: 5 Sets 6 Reps [50lbs,60lbs,70lbs,80lbs,80Lbs]
-Barbell/Dumbbell Shrug: 4 Sets 6 Reps [50lbs,60lbs,75lbs,85Lbs]
-Dumbbell Arnold Press: 3 Sets 10 Reps [22.5lbs,25lbs,35lbs]
PS:All the Dumbell Weights are in fact multiplied by two :)
Workout for September 6th:
I Actually was completely full of energy and thought about how Much of a Pussy my Squats were becoming so i decided to make this day a Hard Leg and Deadlift Day With Some Cardio.
[5 Minute Sprinting Warm up]
-Resistence Band Training.- [Arms,Legs and Back]
[10 Mintue Stretch]
Squats: 135Lbs[2x8], 225Lbs[4x5], 235[5x1]
Deadlifts: 135Lbs [4x4], 225Lbs[4x5], 275Lbs[5x1]
Calf Raises: 3x10 [80,90,150Lbs]
Plate On back Lunges: Basically I Took a Plate [45lbs] and held it on my back then with alot of energy I lunged 100 Steps around the gym. 100 Reps [45Lbs]
[Stretch for 5 Minutes]
End of Workout.
wow my max's were higher then I THought :O anyways tommorows workout schedule will be editted into this
Workout for September 7th
Dumbbell Bench Press: 5 Sets 12 Reps [45lbs,50lbs,55lbs,65lbs,70lbs]
Incline Dumbbell Press: 4 Sets 10 Reps [40lbs,50lbs,55lbs,60lbs]
Pec Deck: 4 Sets 8 Reps [155lbs,175lbs,205lbs,225lbs]
Cable Crossovers: 3 Sets 8 Reps[40lbs,50lbs,60lbs]
Decline Dumbbell Bench Press: 3 Sets of 10 Reps[45lbs,50lbs,60lbs]
Push ups: [Till Fail] 51 Push ups.
PS.All dumbell weights are multiplied by 2.
Work out for September 8th,2009
Back and Biceps:
Wide-Grip Lat Pull-Down: 4 Sets 6 Reps [120,130,140,150lbs]
Medium-Grip Lat Pull-Down: 4 Sets 6 Reps [110,120,130,150lbs]
Narrow-Grip Lat Pull-Down: 4 Sets 6 Reps [130,140,150,160lbs(3 reps)]
Seated Cable Row: 4 Sets 6 Reps [110,120,130,140lbs]
T-Bar Row:3 Sets 10 Reps [With bar weight: 135lbs,175lbs,180lbs]
Alt. Dumbbell Curls: 3 Sets 10 Reps [22.5lbs,25lbs,27.5lbs]
Hammer Curl: 3 Sets 8 Reps [20lbs,25lbs, 27.5lbs]
Incline Dumbbell Curl: 3 Sets 10 Reps [25lbs,30lbs,35lbs]
Wrist Curls:10 Sets 10 Reps [100lbs Barbell]
Work out for September 9th,2009 [editted]
Chest and Triceps:
I Havent came on for a While But i kept at the working out and now I've gotten stronger Bya Crap load...For the next 2 Days im going to post my journal online from my written Journal.
Ok Now i really know i havent came on here but I Have kept at it....I May start next week in keeping a journal :S