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10-13-2005, 10:17 PM
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thurs 10-13
back preworkout meal sucked.had 1 scoop whey in 32 oz gatorade and went to sub way and got sandwich and there was something wrong with it and i didnt eat it. tasted sour or something.had a bag of chips one good size bite of sandwich and thats it. chips had 29g carbs. dead lift 185x8x1 205x8x1 205x5x1 bentover rows 115x7x2 95x8x2 widegrip pulldowns 80x10x3 cybex eagle row machine 90x10x3 150x5x1 reverse situp machine? 90x10x3 150x5x1 dumbell shrugs 80x10x1 form very poor barbell shrugs 115x10x2 side cable pulldowns 30x10x3 back didnt feel very worked. arms seem to get all the abuse when i do rows. guess i need to get arms stronger before i can effectively work upper and middle back. post workout scoop of whey in gatorade and felt full. waited about 1 1/2 hours and had can of beans which had 120 grams carbs and 26g protein. 
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10-14-2005, 08:48 AM
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fri 10-14
preworkout meal orange ,banana, pc of wheat bread and 3 slices of turkey,gatorade shoulders bentover laterals 10x12x2 side laterals 10x12x3 arnold presses 25x5x1 pain in right shoulder. cant afford to mess this shoulder up again. let rest a week and try again.cut workout short today and hit chest and biceps tommorow and do legs monday.
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10-16-2005, 08:07 AM
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10-16 sunday
preworkout meal 2 ham and chesse sandwiches on wheat ,whey in gotorade chest and triceps flat bench bb 135x8x2 140x6x1 incline db 40x10x1 40x7x2 fly machine 75x10x2 75x8x1 tricep cable pressdowns 50x10x1 70x10x1 90x10x1 first time ive done these. started out low tryin to get the right form. goin for 90x10x3 next week. closegrip flat bench 45x8 70x8 75x10 85x5 postworkout meal scoop of whey in gatorade and go to sleep gonna start keeping time of rest between sets and time out reps to 2 sec up and 2 sec down to see if i can go up in weight. i never really thought time betwwen sets mattered and i seen someone working out at the gym that had a stop watch to time between sets and he was a rather large person so i guess he knows what he is doing.for anyone reading this what is a good time between sets.
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10-17-2005, 07:28 PM
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monday 10-17
leg workout preworkout meal bowl of frosted mini wheat cereal,scoop of whey in gatorade,peanut butter sandwich squats 135x10x1 185x5x1 185x7x1 200x2x1 leg press 225x8x1,360x8x1,360x5x1 sitting leg curl 95x10x2 95x8x1 leg extensions 95x10x1 95x8x2 taking calf raises out of workout for a couple months to allow more time for quad exersises.added leg press in it place. post workout meal scoop of whey in gatorade,3 chicken tacos,1 light beer(yeah i know its bad but i couldnt resist )
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10-18-2005, 04:18 AM
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10-18 tuesday
preworkout meal 1 cup oatmeal with scoop of whey mixed in ,8 oz 2% milk. biceps. alternating db curls 22.5x10 27.5x9 27.5x7last rep spotted on right arm db hammer curls 27.5x6 27.5x6last rep spotted on right arm 27.5x6last 2 spotted on right arm. bb curls 50x6 50x4the last 2 reps were tough. thought i was gonna blow a vessel i was straining so hard my right bicep is lagging bad in strength. i cant get a good workout in my left arm cause keeping the weight and reps equal its a breeze for the left and the right just gives out very quick. funny thing is im right handed so the right arm should be stronger. post workout meal ham on wheat.
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10-18-2005, 06:02 AM
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10-22-2005, 08:43 AM
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10-22-05 sat
back workout preworkout meal 2 hours prior bowl of oatmeal and scoop of whey,30 min prior peanut butter on white,32 oz gatorade during 5 min on treadmill 1min at 2.5,1min at 3.5 1min at 4.5 1 min at 5 ,1 min at 3.0 deadlifts 135x7x1 205x5x1 tried 225 but couldnt get it up and i think this screwed me up .i want to get 4 plates up on something so bad i cant stand it. 205x1x1 lower back pain dropped back to 185x7x1 bb shrugs 135x10x1 155x10x2 med grip cable pull downs 90x10 80x10x2 v grip cable rows 80x10x2 100x8x1 reverse sit up machine 110x10x1 130x10x1 170x10x1 felt some discomfort on this.think i might have strained something in my lower back cybex machine rows 90x10x1 110x10x1 rear delt fly machine 75x10 95x10 post workout meal turkey and cheese on wheat with extra turkey
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10-23-2005, 08:27 AM
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sunday 10-23
chest and triceps preworkout meal bowl of chili,cereal bar gatorade during workout flat barbell bench barx10 warmup 135x8 145x5 140x5 135x7 incline dumbell 40x10x1 45x10 45x7 fly machine 80x10 80x9 70x8 tricep cable pressdown 2 arm 90x10x1 1 arm 50x10x2 closegrip bench 75x10 85x10 95x9 post workout meal whey in milk,peanut butter and banana sandwich
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10-24-2005, 05:21 AM
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monday 10-24
shoulders preworkout meal whey in gatorade,oatmeal,4 oz steak,glass of milk db side raises 10x10 12x8x2 db front raises 10x7x3 milatary presses 50x10 70x7 70x5 upright rows 70x10 70x8 post workout whey in water
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10-27-2005, 05:30 AM
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thursday 10-27
legs and biceps preworkout meal oatmeal with milk and whey 1 quart gatorade during workout squats barx5 135x10 165x8 175x6 185x3 205x2 225x1hell yeah i finally got 4 plates on something. 155x7 slant smith 225x3 i dont liek this machine too much. the weight seems to gain too much speed on the drop and my knees are fully bent before the weight stops.afraid ill tear my knee up if i do any amount of weight on this thing sitting leg curl 100x10x3 hanging leg raises 3 sets of 10 my grip starts to let go and my shoulders hurt long before my legs or abs give out.need to build my upper half before i can do these effectively leg extensions 100x10x3 ez grip curls 40x10x1 close grip 50x9x1 wide grip standing alt db curls 20x8 hammer curls 25x7 concentration curls 25x6 lying cable curls 60x8x1 80x7x1 i tried to do a large assortment of bicep exercises to find what works best.my biceps were pumped pretty good.measured 14.5 before workout and a little over 14.75 after. postworkout meal whey in orange juice,2 bacon and tomato sandwiches on white
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10-27-2005, 03:05 PM
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went back to the gym this afternoon with a freind of mine and found all my 1 rep max while i had someone to spot me. hope i didnt mess myself up since i had just done legs and bis 5 hrs prior. 1 rep max for bench190,squat225,deadlift205.might coulda got 10 more lbs on deads and squat if i hadnt worked legs this morning. not bad though im up about 30-40lbs on every lift since i first started working out about 3 months ago.goals after 1 year are 800 between all 3 lifts.at the rate im going if i dont hit a plateau ill make it.
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10-28-2005, 03:06 PM
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im gonna try to start keeping up with my diet better.heres the last 24 hrs
5:30pm 50gram slam shake 4g carbs,50g protein 6:30pm 1 lg chicken breast 2 pcs wheat bread glass of milk 29g carbs,40g protein 9:00pm dannon smoothie 48g carbs,7g protein 5:00am 2 chicken breast,can of beans,whey in gatorade 62 grams carbs,110g protein 9:00am can of chunky chili 40g carbs,34 gram protein 11:00am whey in milk 12g carbs,31g protein 1:00pm dannon smothie 48g carbs ,7g protein 4:00pm peanut butter and jelly on wheat,root beer 75g carbs,12g protein 291g protein,320g carbs i usually dont go quite as heavy on protein but yesterday was leg day so i figured i needed the extra to repair. now im about to go have my oatmeal and whey in milk and head off to work
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10-28-2005, 04:36 PM
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If your doing deadlifts, I wouldn't worry about any other lower back exersizes. Also, I hadn't been able to get my lats. sore untill I dropped the weight a little, and focused on form, try to touch your elbos together and flex your lats. on single arm rows try to get your elbo to the middle of your back and once again flex. I started doing this got the wieght back up to were I was at and my lats burn the next day.(Honestly I love it)
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10-31-2005, 04:53 PM
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10-31 monday
back work preworkout meal oatmeal,whey in milk went to the gym today bound and determined to get 225 deadlift. deadlift 135x5 185x5 205x5 210x5 225x3 aw yeah 135x5 v grip cable rows 100x10x2 110x6 cable pulldowns wide grip 80x8 med grip 100x10 narrow grip 100x10 i really should have done some more row exercises but my head was killing me for some reason so i headed out . postworkout meal turkey and cheese on wheat.extra turkey
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10-31-2005, 04:56 PM
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11-01-2005, 02:58 PM
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11-1-05
chest triceps preworkout meal energy bar with 38g carbs and 8 g protein 32oz powerade during workout flat bb bench 135x7 145x5 150x3 155x3 135x3 thinkin next week stick to 140 till i can get it for 3 sets of 10.might be gettin ahead of myself here incline db 45x8 45x9 45x8 tried 50s nope fly machine 90x8 90x10 90x9 one arm tricep cable pressdown 60x10 65x8 60x6 2 arm with rope thingy 90x7 db kickbacks 12x10 15x10 close grip bench 95x7 100x6x2 bb shrugs 135x12 185x10 horrible from 135x10 military press 65x8 75x5 65x10 just wanted to throw something else in while i still had some energy post workout meal 50g protein drink,2 hrs later grilled chicken on wheat and fries my observation over the last couple weeks is everthing on my upper body is way stronger on my left side for some reason. my left arm also measures about 1/4 inch bigger than right. when i do presses like bench and military i can almost throw the left side up and i have to struggle a good bit with the right. when i flex my tricep on the left arm it bulges out and on the right its just flat. ive got to find the cause of this and fix it before it becomes a bigger problem.its not just tricep and shoulder that seems uneven also bicep exercises are a problem with right arm. all i cna think of is i had some shoulder problems about a year ago on the right side and they pumped it full of cortizone and it fixed the problem.
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11-05-2005, 09:47 AM
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sat 11-5
legs preworkout meal, oatmeal,whey in powerade powerade during workout squats 135x10 205x4x3 225x1+1 that could've been bad.about halfway up i just stopped and like a moron i let go of the bar and grabbed the safety bars and pushed myself up.somehow the weight balanced on my neck .think im gonna stick with 205 till i can get 3 sets of 8. 185x3 sitting leg curl 90x10x2 110x10x13 sitting calf raises 90x20 135x10 these seem so much harder to me than standing calf raises.300+ isnt a problem with standing but 135 gives a pretty good burn on these leg extensions 105x10 90x10x2 decline situps 10 10with 20lb db 10 postworkout whey in milk
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11-09-2005, 05:28 PM
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11-9 wed
unorganized workout preworkout meal frosted mini wheats,gatorade during i was gonna try and get back and chest in same day cause im loaded with overtime at work this week and this is the only day i had in the gym. deadlifts 135x7 205x5 225x3 attempt 245 uh uh 205x3 wide grip pulldowns 80x10x3 flat db bench 50x8 50x9 50x9 incline bb 95x8 115x7 120x7 bentover rows 115x8 95x8 95x8 1 arm db rows 35x10 50x10 flat bench bb to failure since i had a spot 155x3 3 min rest 135x7 post workout meal 1 lb of bbq pork and bread and quart of beer.
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11-14-2005, 02:49 PM
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11-12-05
bicep tricep shoulder workout preworkout cambells chunky chili and 2 slices wheat beread 66g carbs 38g protein,water during workout db curls 20x10x2 bb curls 50x8x3 50x5x1 db kickbacks 20x10x2 overhead bb frenchcurl 50x10x3 military press 50x10x2 upreight rows 50x10x2 closegrip pushups 2 sets 10 post workout whey in gatorade
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