The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
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    NateDiesel's Journal.

    Updated, this post was like 2 years old heh.

    I am 6'2", currently 103kg. Played football and lacrosse in HS, more lax in college. Got into liftin a bit in college then it became a real hobby in ... 2005.

    Goin on my 5th year workin in Korea. From the States. Had knee surgery here like a year and a half ago.

    The two times I've really liked how I felt (higher energy than now cuz in such good shape) and also liked how I looked were pretty different.

    Once, like 4 years ago, I got down to like 87kg after just biking like 30 to 90 minutes 6 days a week for 3 months. Diet was light, lots of chicken salads. 6pack basically but then my knee gave out. And I prolly couldn't have moved much weight at all.

    And in early 2007 I had been consistently doin a 5x5 program with a decent diet. No abs but got strongest in my life and was 92kg. Knee really gave out...

    Now, up to 103kg, gained like 8kg since knee surgery ><
    Almost as strong as when I was 92kg I guess but obviously my diet sucks.

    I have plenty of time to lift and write about it lol, find it a little hard to decent groceries sometimes (ie stuff with nutrition facts on it...). Where's the decent yogurt, any bread that isn't white, cottage cheese, the canned tuna from back home that I can actually digest decently? Hehe.

    Any input welcome! On my routine, diet, etc...

    All weight is in kg.

    Short Term Goals
    Healthy knee.
    Bench my bw 10x.
    Keep the diet in check.
    Defined chest, bigger back.
    Get athletic looking and big.

    Weight (kg) x Reps

    Vertical PushPull / Calves / Abs
    (Assisted) Pullups, you know... knees resting on the pad cuz I'm not strong.
    (35kg)x10
    (25)x10
    (35)x5 for 3 more sets.

    Arnold Press
    12sx12 14sx5 14sx5 14sx5 14sx5

    Lat. PD
    50x8 50x8 50x8

    Standing DB Lateral Raises
    10x10 10x10 10x10

    DB Pullovers
    24x12 27x8 27x8

    Calves - Single Leg Raises
    Holding DB on side I'm working.
    14x10 17x8 17x8

    DB Side Bend
    17x10 19x8 19x8

    Decline Twisting Situps
    5 reps a side, 3 sets.

    Thanks for reading, sorry I typed too much.
    Last edited by natediesel; 01-10-2010 at 07:24 PM.
    Age: 28 Height: 6'2" Goals: BW 95kg Bench 95kg 10x
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  3. #2
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    Sunday's Workout

    Plenty of energy for this, I did eat 5000 calories yesterday so... ha.
    Slowly working to heavy weight for DLs, haven't done GMs since high school. Keeping elbows in for tri work. Leg ext are part of my rehab anyways.
    Supersetted...

    DB Bent Knee Romanian DeadLifts
    17sx12 17sx12 19sx5 19sx5 19sx5

    Skullcrushers
    20x12 25x10 30x5 30x5 30x5

    Bent Knee GM
    20x8 20x10 20x10

    Body Weight Dips
    11 15 13

    Single Leg Extensions
    20x14 25x8 25x8

    Triceps Cable Pressdown
    60x8 50x8 50x8

    Bear with me as the weight increases / knee heals.
    Last edited by natediesel; 09-27-2006 at 03:31 PM.
    Age: 28 Height: 6'2" Goals: BW 95kg Bench 95kg 10x
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  4. #3
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    Tuesday's Workout
    General low energy, probably cuz my poor diet, general inactivity and also... with this new program, it seems geared for strength and it doesn't get my heart pumpin to burn the calories like I was before. Must alter my cardio/diet accordingly... come on willpower...

    Got to work on rack pull form. Supersetting continues. Here's a reminder to just not do anything involving my knee for a few weeks when gym membership runs out early Sept...

    Rack Pull
    30x14 40x10 60x5 60x5 60x5

    Bench
    60x12 70x5 70x5 70x5 70x5

    DB Bent Over Rows
    22x9 22x9 22x9

    DB Incline Press
    27x9 27x9 27x9

    Seated Calf Raises
    20x40 35x30 35x30

    Plate Situps
    15x28 20x18 20x18

    Cable Standing Press
    30x18 40x16 50x14
    Age: 28 Height: 6'2" Goals: BW 95kg Bench 95kg 10x
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  5. #4
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    Wednesday's Workout

    Single Leg Body Weight Squats
    10 10 10 10 10

    Seated Alternating Bicep Curls
    24x13 28x5 28x5 28x5 28x5 28x5

    Leg Press Single Leg
    35x12 45x8 45x8

    Alternating Hammer Curls
    24x13 28x8 28x8

    Single Leg Curls
    15x8 20x12 20x12

    This leg stuff is basically rehab the doctor told me to do for my knee...

    For many exercises, including bicep curls, leg curls, and cable rows, I find I can do a certain weight like 12 times but struggle with even like 4 reps of the next weight up. Maybe normal but I think my CNS might be messed and will need to retrain it... guess that's why I started up this diff. program...

    What's the universal way to write how much weight I do and for how many reps? No matter how I write it, I understand it but I want everyone else to, too. For example, I did 8 reps for each arm of the hammer curls but with 14kg dumbbells. Maybe 14x8? Elite newbie question.

    Overall feelin fine but just feel like I'm getting fat but not stronger. Just started though! Cut down on cardio for the knee and cuz I read it might help put on muscle better, that's probably it.
    Last edited by natediesel; 08-23-2006 at 04:08 AM.
    Age: 28 Height: 6'2" Goals: BW 95kg Bench 95kg 10x
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  6. #5
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    Friday's Workout
    Vertical PushPull / Calves / Abs
    Supersetted...
    Pullups (Toe Assisted, read it was better this way :P)
    5 5 5 5 5

    Arnold Press
    14sx8 17sx5 17sx5 17sx5 17sx5

    DB Pullovers 27kg is the highest db my gym has...
    24x14 27x10 27x10

    Standing Side Laterals (Form needs work... no increase)
    9sx11 10sx10 9sx12

    Lat. PD
    50x10 60x8 50x10

    Calve Single Leg Raise
    17x10 19x8 19x8

    Side Bends (I assume it's ok to do heavier weights for these...)
    19x10 22x8 22x8

    Decline Situps plus 5kg plate
    10 10 10

    Energy level fine, considering I overate yesterday again. Weight up about 2 kilos I think, too much too fast. Feel good anyways.
    Age: 28 Height: 6'2" Goals: BW 95kg Bench 95kg 10x
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  7. #6
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    sounds like an interesting experience to teach english in korea at such a young age! i can see where you'd want to come home though...


    workouts look decent. keep to it, and don't try and push yourself if you'll risk injury, you've got your whole life ahead of you to train, so take your time.

    since i'm a dork like that,
    "A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently, and die gallantly. Specialization is for insects." - Robert Heinlein

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  8. #7
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    Vita: Actually I don't want to go back but I think I should for a bit. See what reverse culture shock is like... ha.

    Weighed in at 89.2kg.
    Saturday's Workout
    Ham/Quad/Tris
    DB DL
    17sx14 19sx7 19sx7 19sx7 19sx7

    Skullcrushers
    25x12 30x7 30x7 30x7 30x7

    Bent Knee Good Mornings
    20x12 25x8 25x8

    Dips
    13 17 15

    Single Leg Extention
    25x10 30x8 30x8

    TriCable Pressdown
    50x10 60x8 60x8

    Well rested, just feel different in general cuz of the lack of cardio. This workout gets my heart going of course... got to get some weighted dips going I guess.
    Age: 28 Height: 6'2" Goals: BW 95kg Bench 95kg 10x
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  9. #8
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    Monday's Workout
    Horizontal Push Pull / Abs / Calves
    Supersets
    Rack Pulls
    40x12 60x7 60x7 60x7 60x7

    Flat Bench
    65x10 70x6 70x6 75x5 75x5

    BO Rows
    22x10
    24x7
    24x7

    Inc DB Press
    27x10
    27x10
    27x10

    Seated Calves
    35x34
    40x32
    40x32

    Plate Situps
    15x30
    20x20
    20x20

    Cable Standing Press
    40x18
    50x16
    50x16

    Those DLs and GMs seem to be the best ab exercises I do, those posts were right! Need to work on form.
    Age: 28 Height: 6'2" Goals: BW 95kg Bench 95kg 10x
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  10. #9
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    Worked out Wednesday too. Slight increases in everything that day but cut the reps of the one leg squats in half for the knee... rest weeks comin up soon. After tomorrow's workout, will try to fit a couple in the next 2 weeks as I travel around.
    Supersetted
    Thursday's Workout
    Pullups (Toe assisted)
    5x5

    Arnold Presses
    17x7 19x5 19x5 19x5 19x5

    Lat PD
    50x12
    60x8
    60x8

    Lateral Raises
    10sx10
    12sx7
    12sx7

    Decline Situps
    10kgx6 10kgx6 10kgx6

    Side Bends
    22x8 22x8 22x8

    Had to move the same day as this workout, forgot my workout notebook and thus forgot to do DB pullovers and calve raises. Sucks I misses the POs cuz I like them but better of to drop that leg stuff cuz my knee feels funny... gives way when I try to pivot while walking and stuff. Not cool. Weight still around 89kg, diet will change alot when I get back home but we'll see if it's for the better. Not rising enough although I'm getting stronger. I think goin back will be my big chance to get my knee completely healthy and bulk up too; plenty of free time and easier to find what I want and monitor it... Hopefully come back here by January with a good knee and then time to cut!
    Last edited by natediesel; 08-31-2006 at 06:17 PM.
    Age: 28 Height: 6'2" Goals: BW 95kg Bench 95kg 10x
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  11. #10
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    Weight still around 89. Must eat more. Break and travel time. Seen a bit of change in my body. Don't seem to digest tuna or milk that well.
    Saturday's Workout
    Ham/Quad/Tris
    DB DL
    19sx9 22sx5 22sx5 22sx5 22sx5

    Skullcrushers
    30x9 35x5 35x5 35x5 35x5

    Bent Knee Good Mornings
    25x10 30x10 30x10

    Dips
    15 19 17

    Single Leg Extension Right Only
    30x10 30x10 30x10

    TriCable Pressdown
    60x10 70x6 60x10
    Age: 28 Height: 6'2" Goals: BW 95kg Bench 95kg 10x
    My Journal My FatDay

  12. #11
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    Thursday's workout
    Deadlift
    40x12 50x9 50x9 50x9 60x7
    Bench
    65x12 70x7 75x6 75x6 75x6
    DB Bent Over Rows
    24x10 27x8 27x8
    Incline DB Press
    30sx7 30sx7 30sx7
    Calf Raises
    Plate Situps
    20x22 20x22 20x22
    Cable Standing Press
    15sx22 25sx20 30sx 14

    Tried to move the weight faster but more controlled. Focusing a bit more. Bench form poor, knee felt like it would buckle if I did poor form for DLs. Complete lack of actual bulking blamed on my life in general being up in the air, takin an active rest anyways. No kitchen presently. Korean food seems generally healthy but I suck so not sure how to eat right since I'm goin out. Feelin really good when I work out though in general, good rush... guess the pictures can't lie when I do them again in a couple weeks.
    Age: 28 Height: 6'2" Goals: BW 95kg Bench 95kg 10x
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  13. #12
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    Taking the workouts as I can get them. Weight staying about the same due to diet but feeling like I'm broadening and looking better thanks to the program (and change of program...) and feeling good because of adequate days off from the gym, I assume I was overtraining slightly / doin too much volume before.

    Saturday's Workout
    Pullups... No assist, yay.
    5 5 5 5 5

    Arnold Presses
    20sx7 20sx5 20sx5 20sx5 20sx5

    Lat PD Different Machine...
    60x14
    90x9
    110x7
    110 of what? heh.

    Lat. Raises
    10sx12
    12sx8
    12sx8

    Decline Situps Plate
    10kgx8 switched to holding it on my head, not chest... 5kgx6 5kgx6

    Side Bends
    24x8
    24x8
    24x8

    Forearm Ropethingy and Light Knee Rehab Lunges

    My stress level has dropped cuz I'm not workin but my emotions in general are runnin along as I say goodbyes and get ready to leave the country. Due to these things among others it feels great to go in and get some kind of pump going in the gym. Plenty of old Korean ladies dressed late 80s style with the tan sheen tights and the high socks running around the place doin aerobics. It was hot.
    Age: 28 Height: 6'2" Goals: BW 95kg Bench 95kg 10x
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  14. #13
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    Monday's Workout
    DB RDL
    25sx5 25sx5 25sx5 25sx5 25sx5
    SC
    37.5x5 37.5x5 37.5x5 37.5x5 37.5x5
    GM
    32.5x10 32.5x10 32.5x10
    Dips...worked on form. ie no chest dips.
    17 14 12
    Right Leg Extension, diff. machine.
    20x10 20x10 20x10
    Tri Cable Pressdowns, diff. machine.
    45x8 45x8 45x8

    Once again got a good pump goin but my diet, healthier than normal actually but then add beer in there... probably hurting progress. And a weird sleep schedule. But then again I just lift in general to feel better and to have more energy so no harm done.

    Knee status... unchanged. Weight still around 90kg.

    Really don't want to leave some people behind that I must... can't bring the country with me. :P
    Last edited by natediesel; 09-11-2006 at 05:45 AM.
    Age: 28 Height: 6'2" Goals: BW 95kg Bench 95kg 10x
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  15. #14
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    Tuesday's Workout ( I know today is Friday
    DL
    40x10 55x5 65x5 65x5 65x5
    Bench
    70x7 75x6 80x4 80x4 80x4
    DB BO Rows
    27x9 30x7 30x7
    Inc DB Press
    30x8 30x8 30x8
    Calves Single Leg Raises
    19x10 19x10 19x10
    Plate Situps
    20x24 20x24 20x24
    Age: 28 Height: 6'2" Goals: BW 95kg Bench 95kg 10x
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  16. #15
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    Wow, so much... food and everything else here. Churchs Chicken... Whataburger...? New places to avoid? Anyways it's weird to be back but it's easy to realize the food selections here are great now that I've be out of the country for a while then back in. And food with nutrition facts! Wow. Weight up, must stop eating so much cuz of the big diet change, gaining so much weight in a short time can't be good.

    Weights changed to pounds.

    Friday's Workout
    Pullups
    5 6 6 6 6
    Arnold Press
    35sx12 45sx8 50sx4 50sx4 50sx4
    Lat PD
    100x12 130x10 150x8
    Lat Raises
    25sx8 25xs8 25sx8
    DB Pullover
    55x11 60x9 60x9
    Seated Calves
    50x10 50x10 50x10
    Dec Situps
    10lbx6 10lbx6 10lbx6
    Side Bends
    55x8 55x8 55x8

    Time to start up fitday again. Haven't been over 200 in a while, need to be careful with this weight gain... me no good at math, hard tryin to figure out the right pounds to lift hehe.

    Weight a bit above 200 now I think.
    Age: 28 Height: 6'2" Goals: BW 95kg Bench 95kg 10x
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  17. #16
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    Saturday's Workout
    RDL
    95x10 115x5 115x5 115x5 115x5
    SC
    60x5 60x5 60x5 60x5 60x5
    Bent GM
    55x12 70x8 70x8
    Dips
    13 17 15
    Leg Ext Right only
    55x10 70x8 70x8
    TriCable Pressdown
    90x14 110x10 120x8

    RDL and GM continue to be the best ab workouts I do. Ah that Snickers Protein bar with 20g protein is good... all these new protein bars that I'll have to take a box back with me... the 26g Snickers one is vng.
    Age: 28 Height: 6'2" Goals: BW 95kg Bench 95kg 10x
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  18. #17
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    So u bulkin up i guess?

    I always feel the Gm in my abs, glad its not just me.

    Gl with everything, and def get on fitday, should make ur results more favorable.
    Complication breeds desperation.

  19. #18
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    Yea, bulking... will be too easy to gain weight considering how much more of everything there is in the American diet compared to the Korean one... clean bulking, that's the big problem. I have a hard time regulating my diet but it was much easier in Korea cuz I didn't have much of a choice once I just cut way back on juices and junk food...
    Age: 28 Height: 6'2" Goals: BW 95kg Bench 95kg 10x
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  20. #19
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    Tuesday's Workout
    DL (Calls for rack pulls but...)
    95x10 115x7 115x7 115x7 115x7
    Bench
    155x8 165x7 175x5 175x5 175x5
    DB BO Rows
    65x8 60x8 60x8
    Inc DB Press
    60sx8 60sx8 60sx8
    Seated Calves
    45x16 70x14 70x14
    Plate Situps
    45x25 45x25 45x25
    Cable Cross
    70x14 90x12 110x12 120x12
    Leg Ext Right Only
    50x12 45x12 35x15
    Standing Leg Curl
    15x15 15x15 15x15

    Joined a local gym... not much room for DLs and the music is horrible. Expensive. Anyways it's just for a month cuz I don't know what I'm doing.

    I walk like 10% of what I used to before I moved back, and hang around in places where the AC is chillier than before... I think these things combined just make my body... stagnate a bit and make it hard to get goin for a workout. And my gym is too chilly too. The normal American diet too... I think this all slows me down. But it's all of my own choosing. Anyways interesting how I can tell I'm affected like that.

    Should figure out proper form for rack pulls and start those, and pause on goin up in weight on the second through fourth lifts to work on form.

    Did more cardio today than normal. Check my fitday if you want. 3000k a day seem about right?

    I'm definitely still gettin bigger and it's really cool seein that happen but... I hate adding the fat but I simply can't stop from eating sometimes.
    Age: 28 Height: 6'2" Goals: BW 95kg Bench 95kg 10x
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  21. #20
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    Wednesday's Workout... rehab too.
    Right Leg Press
    70x12 70x12 50x15 50x15 90x10
    Seated Alt. Biceps Curl
    25sx10 30sx8 30sx8 35sx6 35sx6
    Standing Right Leg Curl
    15x17 10x20 20x12
    Hammer Curls
    30sx8 30sx8 30sx8
    Hip Out...
    30x15 70x12 90x8

    Ate way too my calories today in my estimation but luckily fit in some cardio.
    Age: 28 Height: 6'2" Goals: BW 95kg Bench 95kg 10x
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  22. #21
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    Friday's Workout
    Pullups
    6 6 6 7 7
    Arn Press
    45x7 45x7 45x7 45x7 50x6
    Lat PD
    130x8 130x10 150x8
    Lat Raises
    20sx10 25sx8 25sx8
    DB PO
    60x10 65x8 65x8
    Seated Calves
    80x12 90x12 90x12
    Dec Situps
    5x10 10x8 10x8
    DB Side Bends
    55x10 60x8 60x8

    Way too cold in my house and the gym, I think it's tightening my body up.

    Knee swollen from the rehab and cardio Wednesday, swelling down a little today...... ugh no more comment on that.
    Age: 28 Height: 6'2" Goals: BW 95kg Bench 95kg 10x
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  23. #22
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    Saturday's Workout
    DB RDL
    50sx10 60sx5 60sx5 60sx5 60sx5
    SC
    50x12 60x5 60x5 60x5 60x5
    Bent GM
    65x9 75x8 75x8
    Dips
    13 17 15
    Triceps Cable Pressdown
    100x12 120x10 130x8

    Felt good, good pump. I guess I'm getting bigger but my diet isn't good... knee swelling way down. Worked on SC form as I should all other forms...

    Eating out and also eating homecooking with lots of different ingredients so hard to figure out my caloric intake and what my maintenance calories are. Easy to figure I've been eating too high above maintenance for over a week anyways. I'm lookin forward to whenever I cut... maybe unlike many. Hehe.
    Last edited by natediesel; 09-23-2006 at 04:40 PM.
    Age: 28 Height: 6'2" Goals: BW 95kg Bench 95kg 10x
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  24. #23
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    Did Rack Pulls for the second time and changed to BB BO Rows. Will be able to do more than a bit more for rows next time, worked on form for new lift. Corrected Cable work to be more of a flye. The lat area on my right side is so much noticeably bigger on my right side than my left that it's funny. I like this program alot and I have plenty of energy for working out cuz I'm eating so much now that I'm back here. Fatness.
    Tuesday's Workout
    Rack Pull
    135x12 205x5 205x5 205x5 205x5
    Bench
    175x5 175x5 175x5 175x5 175x5
    BB BO Row
    barx12 65x12 95x10
    Inc DB Bench
    60sx9 60sx9 60sx9
    Seated Calves (What about standing...)
    80x14 105x12 105x12
    Plate Situps
    45x25 45x25 45x25
    Standing Leg Curl Right Only
    15x15 20x13 20x13 20x13
    Standing Cable Flyes
    100x10 80x12 80x12 120x8
    Age: 28 Height: 6'2" Goals: BW 95kg Bench 95kg 10x
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  25. #24
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    Wednesday's Workout
    Leg Press Right Only
    50x15 50x15 Knee gave out as I was walking toward the machine for the 3rd set, stopped...
    Seated Alt. Bicep Curl
    35sx6 35sx6 35sx6
    Leg Curl
    20x14 20x14 20x14
    Hammer Curl
    30sx9 30sx9 30sx9
    HipOut
    90x10 90x10 110x8
    Age: 28 Height: 6'2" Goals: BW 95kg Bench 95kg 10x
    My Journal My FatDay

  26. #25
    Senior Member
    Join Date
    Aug 2006
    Location
    서울돌아가고싶단말이야
    Posts
    553
    Friday's Workout
    Pullups (I've been doin the ones with thumbs facing you, not chinups, not real pullups... dunno what theyre called)
    7 7 7 7 8
    Arn Press
    45sx8 50sx4 50sx4 50sx4 50sx4
    Lat PD
    140x8 140x8 140x8
    Lat Raises
    25sx8 25sx8 25sx8
    DB Pullovers
    65x9 65x9 65x9
    Seated Calves
    90x14 115x12 90x14
    Dec Situps
    10lbsx9 10x9 10x9
    DB Side Bends
    60x9 60x9 65x7
    Leg Ext
    30x15 40x12 40x12
    Leg Curl
    20x14 20x14 25x12

    First workout post-torn meniscus diagnosis, I think I should drop weight on leg extensions, they feel weird.

    I measured, my wingspan is 6'10" like whoa.
    Age: 28 Height: 6'2" Goals: BW 95kg Bench 95kg 10x
    My Journal My FatDay

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