|
01-30-2007, 05:29 PM
|
||||
|
||||
1/30
Lat Marchine Pull Downs: 20x70lbs 15x80lbs 12x100lbs Single Arm Dumbbell Rows: 15x30lbs 12x35lbs 12x40lbs Dumbbell Shrugs: 15x45lbs 12x50lbs 12x50lbs Bench Press: 10x115lbs 6x125lbs 4x125lbs Incline Dumbbell Press: 15x30lbs 12x35lbs 12x40lbs Dumbbell Press: 15x35lbs 12x40lbs 12x40lbs Shoulder Press: 15x50lbs 12x60lbs 10x60lbs Standing Barbell Curls: 15x45lbs 12x55lbs 12x55lbs 10x60lbs Rope Pushdowns: 15x70lbs 12x80lbs 12x80lbs 10x90lbs Sit ups: 1x30 1x20 1x20 I really hate the fact I do not have a spot on the bench and I'm pretty sure I suffer because of it. Oh well, overall a good workout even though it was very crowded. I had to wait until the end to do the bench because I couldn't get on one. 
|
|
01-31-2007, 01:29 AM
|
||||
|
||||
|
wheres the deadlifts?
__________________
-brody
|
|
01-31-2007, 07:27 AM
|
||||
|
||||
|
Oh and if anyone is interested, here is my diet log on Fitday.com. Only been keeping it for two days. Yesterday I had a tomato sauce, vegatable, lean ground beef sauce on top of my rice that I do not know how to put on there. But I figure it had around 300 calories in it.
I also do not list mustard or the salsa I typically put in my tuna. FitDay.com - Diet and Fitness journal for Adam20v
|
|
01-31-2007, 11:01 AM
|
||||
|
||||
|
Quote:
__________________
-brody
|
|
01-31-2007, 12:28 PM
|
||||
|
||||
|
My goal is a toned body, should I still base my routine around the 3 main lifts? The 5x5 program looks more like a program for a power lifter...
I'm going to revise my workout program soon. I'm looking to keep the 3 day split I do now, so a push/pull like that would work. Any links to sample routines? Thanks for the suggestions
|
|
01-31-2007, 12:47 PM
|
||||
|
||||
|
i didnt say 5x5 did i? lol if you want to grow you need those lifts.. your body will grow better as a whole rather than individual parts trust me. bodybuilders do squat and deadlift so i dont know what the excuse is now.
__________________
-brody
|
|
01-31-2007, 04:26 PM
|
||||
|
||||
|
1/31
35 minutes elliptical 10 minutes treadmill. Ran for a total of those 5 minutes. Had some bad shin splints that made me stop running about 6 weeks ago. The 5 minutes today went well, but we'll see tomorrow how my shin feels.
|
|
02-01-2007, 04:48 PM
|
||||
|
||||
|
2/1
Squats: 12x135lbs 10x135lbs 10x145lbs 10x155lbs Leg curls: 15x90lbs 15x100lbs 12x110lbs Leg Extensions: 15x90lbs 15x105lbs 12x115lbs Seated Calf Raises: 25x70lbs 15x90lbs 15x90lbs 15x115lbs 20 minutes elliptical Felt a twinge in my back after my last squat set. I did something wrong...feels ok now though. Was pretty tight right afterwards though. Overall my legs feel much better than they did after my lower body workout last week. I may only be sore for 2 days instead of 4 this time 
Last edited by Keyhole; 02-08-2007 at 01:32 PM.
|
|
02-02-2007, 07:33 PM
|
||||
|
||||
|
2/2
30 minutes elliptical 15 minutes treadmill. Total of 10 minutes of running. Shin still feels good. My back is still bothering me from yesterday. If it is still hurting tomorrow I will be skipping the deadlifts 
|
|
02-03-2007, 02:02 PM
|
||||
|
||||
|
2/3
Deadlifts: 12x135 10x185 6x205 Bench Press: 10x115lbs 7x125lbs 4x135lbs Lat Marchine Pull Downs: 20x75lbs 15x90lbs 12x100lbs Dumbbell Shrugs: 15x45lbs 12x50lbs 12x50lbs Incline Dumbbell Press: 15x30lbs 12x35lbs 12x35lbs Dumbbell Press: 15x35lbs 12x40lbs 12x40lbs Shoulder Press: 15x50lbs 12x60lbs 10x70lbs Standing Barbell Curls: 15x45lbs 12x55lbs 12x55lbs 10x55lbs Rope Pushdowns: 15x70lbs 12x90lbs 12x100lbs 10x110lbs Skipped ab work today because my back was still bothering me. Hopefully it's healed by Tuesday, otherwise I'll be taking that day off. Today is my weigh in day and I weighed in at just about the same as last week. But I measured my fat and it appears to have dropped 1%. This was my first week on my new diet, eating more calories than before and eating the right balance of protein/carbs/fat. Going to give it another week before I adjust anything, could just be my body getting used to the higher amount of calories. Weight: 186lbs Body Fat: 15.79%
|
|
02-04-2007, 08:08 PM
|
||||
|
||||
|
I ate like a pig today...first real cheat day in a looong time.
6 slices of pizza 8" Italian Beef Jerky Veggies Cupcake Grilled Shrimp Peanuts All in excessive quantities. Oh well, back to the grind tomorrow.
|
|
02-04-2007, 08:56 PM
|
||||
|
||||
|
I think everyone blew their diet today....lol...or at least I know I did.
You're right, time to get back to work tomorrow...lol
__________________
Quit talking about lifting heavy and actually do it.
|
|
02-05-2007, 03:34 PM
|
||||
|
||||
|
2/5
35 minutes elliptical I think I am going to only do deadlifts on Saturday with my current routine even though I generally do the same routine on Tues/Sat. So that would be Squats on Thursday, deads on Saturday, then another 4 days off before I do squats again.
|
|
02-06-2007, 05:19 PM
|
||||
|
||||
|
2/6
Bench Press: 10x115lbs 6x125lbs 5x135lbs Lat Marchine Pull Downs: 20x80lbs 15x95lbs 8x120lbs Single Arm Dumbbell Rows: 15x25lbs 12x30lbs 12x35lbs Dumbbell Shrugs: 15x45lbs 12x50lbs 12x55lbs Incline Dumbbell Press: 15x30lbs 12x35lbs 12x35lbs Dumbbell Press: 15x35lbs 12x40lbs 12x40lbs Shoulder Press: 15x50lbs 10x60lbs 7.5x70lbs Standing Barbell Curls: 15x45lbs 12x55lbs 12x55lbs 10x60lbs Rope Pushdowns: 15x80lbs 12x100lbs 12x110lbs 12x120lbs Sit ups: 1x30 1x20 1x35 Good workout. I always seem to gas out on the shoulder presses, then get my second wind to finish. I wish I could keep my energy up the entire time. I think this is just about it for this routine. Been doing it for 8 or 9 weeks and I think it's time for the a change. Going to put together a push/pull/legs routine and start on that.
|
|
02-08-2007, 04:50 PM
|
||||
|
||||
|
Squats: 12x135lbs 10x145lbs 10x155lbs
Leg curls: 15x90lbs 15x100lbs 12x110lbs Leg Extensions: 15x90lbs 15x100lbs 12x110lbs Seated Calf Raises: 25x70lbs 15x90lbs 15x90lbs 15x115lbs 20 minutes elliptical The 20 minutes on the elliptical was tough. I really did not want to be there.
|
 |
| Thread Tools | |
| Display Modes | |
|
Linear Mode
