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Thread: eastern26 journal

  1. #1
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    eastern26 journal

    Well this is my second post on here but figured i should keep a journal to track my progress and to get feedback encouragement.

    I'm currently 6 foot 215 pounds and want to cut down to around 190 not sure if i should aim for a lower number or not but 190 sounds good to me.

    Currently im following the wbb1 routine but on teh off days doing cardio/abs etc.

    Oh i should add i dont have a gym partner/spotter so although i want to do heavier weights im hesitant to put alot of weight on the bar.

    Yesterday was legs so i did.

    squats
    105x10
    125x8
    145x8

    leg curls
    110x10
    130x8
    130x6 couldnt get the last two

    leg extension
    120x8
    130x8
    130x8

    calf raises
    215x10
    215x10
    215x10
    215x10

    I then ran 3/4 of a mile, biked 3 and a half miles in ten minutes, did five minutes on the rowing machine and some ab work.

    Im trying to watch what i eat and how often but need a good meal plan for cutting i love chicken but hate tuna or fish with a passion.

  2. #2
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    well tonight its shoulders tri's and bi's i'll post how i do when i get done
    Last edited by eastern26; 07-22-2009 at 12:59 PM.

  3. #3
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    well went good still wish i had someone more experienced to show me proper form with some stuff

    seated military press(form kinda sucks)
    105x10
    115x4
    115x3
    I felt kinda week with these and kinda held back with being afraid of hurting myself.

    seated dumbbell press
    35x8
    35x8
    35x6couldnt get the last two reps

    lateral raises
    20x10
    20x10

    narrow grip bench
    105x10
    135x6
    145x6

    french press(these feel kinda wierd to do)
    30x10
    30x10
    30x10

    concentration curls
    25x10
    35x6
    35x5 my left arm gave out before my right on the last set

    hammer curls

    20x10
    30x8
    30x8

    also did quick quarter mile run, 3.25 miles in ten minutes on the bike and 5 minutes on the rowing machine.

    going to the summer home this weekend so nto sure what im going to do for a workout

  4. #4
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    well after a weekend up north in wisconsin i expected to put on some weight having not worked out to my suprise im down to 213 even whoo hooo

    well did a workout lastnight when i got home and went well

    Flat bench press
    105x10
    165x8
    185x1pr

    low incline dumbbell press
    35x10
    45x6
    50x6

    dips
    7 pr
    4
    2

    chinups
    4
    2
    1 damn these are hard to do alot of

    deadlifts
    105x10
    175x6
    195x6

    forgot to do my damn shrugs

    also rode 5 miles in fifteen minutes on the bike

  5. #5
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    Well it was legs again last night i changed also to the 1.1 workout so will see how that goes.

    squats
    145x10
    155x8
    185x6
    195x5
    205x2
    215x2PR

    lunges
    15x10 for each leg
    15x10
    15x10
    15x10

    standing calf raises
    155x10
    195x10
    215x10
    235x8
    255x7
    275x5pr

    walkouts I did these didnt feel a thing and stopped(sure im doing them wrong
    20

    planks
    2 for a minute each

    side planks
    45 sec
    45 sec
    30 sec

    Tonight is shoulders it shoulders

  6. #6
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    looking for some feedback from you guys or words of encouragement if you see anything i should change let me know

  7. #7
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    Pretty good workout last night

    chinups
    5
    3
    3
    2

    one arm rows
    35x15
    45x10
    50x9
    55x9

    pushups
    35prshort term goal of 40 in one set damn so close
    13
    9
    5

    dumbbell sull crushers
    30x6
    30x6
    30x4
    30x4

    leg raises
    20
    20
    20

    rode bike 3.2 miles in ten minutes

  8. #8
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    well workout was so so just not the numbers i was hoping for

    flat bench
    155x10
    165x10
    175x3
    175x3 seemed real weak on my bench today

    straight arm pulldowns(i like these having been first time trying them)
    60x15
    70x15
    80x15
    90x12

    standing dumbbell shoulder press
    30x10
    30x9
    30x8
    30x8

    hammer curls
    35x10
    35x10
    35x7
    35x7

    dips
    6 couldnt get the seventh rep locked out dammit
    4
    3
    3

    decline weighted crunches
    3 sets of 20 with 10 pound medicine ball.

    a good workout im sure just wasnt happy with the numbers on the bench

  9. #9
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    good workout was not really in any order so to say but deadlifts went well decided to really go for it.

    deadlifts

    155x10
    185x6
    215x5PR
    235x3PR grip started going on these

    step ups
    45x10for each leg 3 sets

    machine flys
    100x10
    125x10
    145x8

    woodchops

    70x10
    80x10
    90x10
    100x10

    rode 12 minutes on the bike and ran a quarter mile

    weight after workout was 210.8

  10. #10
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    well workout today kinnda sucked just felt like crap through the whole thing
    not sure if it has anythign to do with stress level of my mariage coming up august 8th and all that but anyhow

    machine fly
    115x10
    130x10
    130x10

    bench press(i sucked at these today)
    105x10
    155x8
    175x5
    185x2 with massive help from spotter

    concentration curls
    30x10x3

    dips
    7
    5
    4

    decline crunches
    20x3

    cable crossovers
    70x10
    70x5
    70x5

    rode bike for ten minutes just felt weak during this entire workout and really want my bench to go up. On a plus side weight this morning when waking up 210.4

  11. #11
    Da Bears slashkills's Avatar
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    Good work in here, keep it up! Also congrats on the wedding!

  12. #12
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    Thanks slash the upcoming wedding is both exciting and nerve racking. where in joliet you working out at.

    anyhow todays workout tommorow i plan to take the day off even though the fiance wants to workout and have someone to go with her.

    chinups
    5
    3
    3
    2

    pushups
    22 yucko horrible was wanting at least 30
    13
    10
    8

    one arm dumbbbell rows
    35x10
    40x10
    45x10
    50x10
    should i start with a heavier weight next time and go up?

    dumbbell skull crushers
    30x6
    30x6
    20x10
    20x10

    scapation
    20x10
    20x10
    20x8
    20x8

    and rode bike for 3.25 miles in ten minutes.

    OH and by the way slash and randy rhodes amazing on guitar

  13. #13
    Da Bears slashkills's Avatar
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    in my house currently. im actually in plainfield. I will be working out at overtime mma in a month though. Its in naperville right off of 59 and schroger i believe. Where in schaumburg are you? i was born there and still have some family up there.

  14. #14
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    Hey im by schaumburg road and springinguth if you know where that is not far from the highschool

  15. #15
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    Nice looking workouts! I also just recently started and went on the WBB1 plan. I see you changed your routine already though, Im curious why? I like it so far but Im sure Ill have to switch it up eventually. Keep up the good work and I wish you much success on your goals.

  16. #16
    Da Bears slashkills's Avatar
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    Quote Originally Posted by eastern26 View Post
    Hey im by schaumburg road and springinguth if you know where that is not far from the highschool
    cool Im pretty sure i know where you are at

  17. #17
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    hey thanks for the comments. As far as switching up the routines i was stuck at a certain weight and couldnt drop any more pounds and was on the wbb1 routinge for about 5 to 6 weeks so i figured lets try something different. As of ths morning i weighed in at 209.6 and that was after going go karting for my bachelor party and eating a small suasuage pizza. 35 mph an inch of the ground whoo hooo

    8.5 pounds till my goal of 200 then time to set a new goal
    Last edited by eastern26; 08-02-2009 at 09:09 AM.

  18. #18
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    It was legs today

    squats
    165x8
    185x6
    205x2
    215x1 went for second rep and thank god for smith machine i had to lock in it down low as i couldnt get the rep

    lunges
    25x10for each leg
    25x10 for each leg
    25x7for each leg
    25x7for each leg

    woodchops
    80x10
    90x10
    100x10
    110x10

    standing calf raises
    195x10
    235x10
    255x10
    275x5
    295x2PR

    legcurls
    110x10
    120x8
    120x4

    leg extentions
    120x10
    135x10
    155x10pr


    did some planks and rode the bike again for ten minutes
    Last edited by eastern26; 08-03-2009 at 08:07 PM.

  19. #19
    Wannabebig Member letsdoit's Avatar
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    Good job with the workouts. Good choice to do cardio and core work as well, these things are important unless all you care about is aesthetics.

  20. #20
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    well workout was alright I know i'm losing weight whch im happy about but my bench hasnt inproved at all and suggestions.

    flat bench

    105x10
    165x4
    175x1

    dips
    8 pr
    4
    3
    3

    straight arm pulldowns
    100x10
    120x10
    135x10
    120x6

    standing shoulder press
    30x10
    30x10
    30x6
    30x6

    hammer curls
    30x10
    30x10
    30x8
    30x5

    concentration curls
    35x4
    35x4
    25x8
    25x8

    decline crunches
    20x1
    20x1
    15x1

    rode bike again

    wanted to do preacher curls also but two guys were hording the damn thing for a half hour

  21. #21
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    Well decided to work on my bench again as i havent been happy with what i'm putting up

    flat bench

    105x10

    145x8

    155x6

    175x2 second rep had some help from spotter its like i cant get past 175


    deadlifts
    145x10
    175x6
    195x6
    215x6
    235x4pr for reps

    step ups
    25x10x4

    cable cross overs if thats what you call it
    70x10
    70x10
    70x8
    70x6

    crunches
    50

    quarter mile run and 5 mile bike ride

  22. #22
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    wwell went to the gym early this mornign which im not used to. have teh day off work to get last minute wedding stuff done.

    chin ups
    5
    2
    3
    1

    pushups why do i suck at these lately
    20
    12
    10
    8

    dumbbell skull crushers
    20x10
    20x10
    20x10
    20x8

    scaption
    20x10
    20x10
    20x8
    20x7

    one arm rows
    45x10
    50x10
    55x10
    60x10

    bench press just did it at the end cause gym was empty
    105x10
    125x8

    rode bike again for ten minutes

  23. #23
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    well rehersal dinner tommorrow, wedding saturday, then leave for our honeymoon tuesday. Will see if i can keep my weight in check through all this and traveling to hawaii

  24. #24
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    Back from my honeymoon had an awesome time and with all the food i ate there im happy to report that i actually lost a pound how i dont know but who cares.

    Well im planning on putting a new workout routine together and getting back into the swing of things

  25. #25
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    well starter working out again after 2 weeks off


    flat bench
    105x8
    155x5
    165x3
    175x2
    180 failed

    seated underhand press
    95x8
    105x5
    115x3
    120x2
    i forgot to mention i did these wrond and with an overhead grip

    flat bench dumbell fly
    15x10
    20x10
    25x8
    30x5

    incline dumbell press
    30x10
    40x8
    45x8
    50x2

    machine chest press
    120x10
    135x8
    150x5
    165x2

    dips(wow these sucked after everything else i did)
    3
    2
    2
    1

    cable cross overs
    60x10
    70x5
    70x3

    twisted leg raises and decline situps with 45 pound plate to chest

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