Journal

[IILaRockII]

I'm starting a journal, I will monitor the progress for 6 months to see if I've improved.

Diet
Mostly eggs, chicken, fish, turkey, protien bars, water, brown rice, wholewheat pancakes (post workout), sugarless syrup, oats, potatoes and protien shakes.

Protien
At least 250-300 per day

Weight 192, 5'11, 20% bf.

Supps Protein shakes, multi's, flax.

Routine
Day 1.- Legs
Day 2 - Chest
Day 3 - Shoulders
Day 4 - Backs
Day 5 - Arms

Train abs 3-5 times a week, light cardio before lifting to get the heart going.

July 3, legs
Squats - 11x50 plus bar weight
9x50 plus bar weight
8x60 plus bar weight
9x60 plus bar weight - My squat sucks becuase I carry alot of weight on my legs due to a big gut that I've created over the years, also, I tend to go light on squats becuase I have Sickle Cell and whenever I feel my back begin to go I stop. Nothing a little time won't heal.

Leg Curls - 12x90, 9x105, 9x120, 10x105 - My thighs are pretty strong, I had more in me but didn't push it.

Reverse leg curls, inner thighs - 9x120, 12x105, 10x120 - good set

Calf raises - 20x90, 130x12, 140x 14 - good set, I'm feeling them this morning.

Great workout, wasn't any distractions at all and was focused. Have a cold now

[iLUDEd]

diet looks good, ever though about combining lifting to only 3 days a week instead of 5 diff body workouts in sucessive days?

good luck with the liftin!

[JuniorMint6669]

What are your goals? Good luck with them, whatever they are!

[IILaRockII]

Originally posted by iLUDEd


diet looks good, ever though about combining lifting to only 3 days a week instead of 5 diff body workouts in sucessive days?

good luck with the liftin!

Thanks brother but I try to go 5 days a week to stay busy, I'm very lazy and the last thing I want to do is sit on my rear.

[IILaRockII]

Originally posted by JuniorMint6669
What are your goals? Good luck with them, whatever they are!

215 pounds @ 8-10% body fat.

Thanks by the way.

[IILaRockII]

July 5, [b]Chest{/b]
Flat bb bench - 50x10, 50x10, 50x9,50x6
Flat bench - 135x6, 135x5 - stopped, to sore to continue.
Flys - 20x12,25x8,20x10,20x7

I know it's very quick but I want to build up some chest strength before I do a variety of chest excercises.

[Behemoth]

Originally posted by IILaRockII
[B]July 5, Chest{/b]
Flat bb bench - 50x10, 50x10, 50x9,50x6
Flat bench - 135x6, 135x5 - stopped, to sore to continue.
Flys - 20x12,25x8,20x10,20x7

I know it's very quick but I want to build up some chest strength before I do a variety of chest excercises.

What kind of soreness are you talking about bro? Because there is no way DOMS set in that quickly. Do you mean like a harmful sort of pain? Like a sore rotator or something? Because if so it was a good idea to stop, but if it's simply because you're tired thats no excuse .

Good luck with the goals and journal!

[IILaRockII]

Originally posted by Behemoth


What kind of soreness are you talking about bro? Because there is no way DOMS set in that quickly. Do you mean like a harmful sort of pain? Like a sore rotator or something? Because if so it was a good idea to stop, but if it's simply because you're tired thats no excuse .

Good luck with the goals and journal!

My shoulders and tri's are pretty weak as it is so the most I can bench alone is 155. I can probably do 180 with a spotter but the most is twice. I don't have any injurys but my shoulders get tremdous burn with I do Military Presses with 2-25's on the bar.

Thanks by the way brother.

[midee1]

Stay at it man and it will all come together. I went from like a 90 lb bench in October 02 to about 165 now. Amazing how fast it will increase at first.

Might I suggest some leg workouts as well. I sarted legs in October as well and it has really helped the overall package.

As far as carryin a big gut I feel your pain. I started at 242lbs and untold bodyfat. Now down to 218.5 at 27.6%. I know it kinda sucks but it is a real improvement for me.

Sorry to hog so much space in your journal.

And buy the way

Welcome to journal land

[IILaRockII]

Originally posted by midee1
Stay at it man and it will all come together. I went from like a 90 lb bench in October 02 to about 165 now. Amazing how fast it will increase at first.

Might I suggest some leg workouts as well. I sarted legs in October as well and it has really helped the overall package.

As far as carryin a big gut I feel your pain. I started at 242lbs and untold bodyfat. Now down to 218.5 at 27.6%. I know it kinda sucks but it is a real improvement for me.

Sorry to hog so much space in your journal.

And buy the way

Welcome to journal land

I plan too:smilie(':

[IILaRockII]

7-12-03
Legs

Squats - 50x10, 50x10, 50x10, 50x9 - I go easy on squats until my legs get stronger and I can lift more weight on them.

Leg Curls - 90x13, 105x10, 105x9, 90x12

Super thigh extensions - 90x10, 90x9, 90x8, 90x5

Calve raises - 130x10, 140x10, 140x10, 120x12

[IILaRockII]

Chest & Back

Chest -
Flat BB press - 50x10, 50x10, 50x10, 50x8
Upper chest bench - 50x13, 70x5, 70x4, 70x3
Flys - 25'sx8, 25'sx6,20'sx8
Cables crossovers - 4 sets of 50'sx7

Backs
Bent over BB rows - 4 sets of 50'sx10
T-bar pulldowns - 100x5, 90x8, 90,9, 90x7
Seated cable rows - 100x6, 90x9, 90,8, 90x8
Pull-ups - 3 sets till failure