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11-14-2005, 02:55 PM
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11-14-05
leg day preworkout meal peanut butter and jam on wheat(lots of peanut butter) powerade during workout squat 135x9 205x5 205x5 205x4 205x5 135x10 sitting leg press 310x7 270x10 sitting leg curls 110x10x2 110x8x1 3 min cardio on stair stepper level 3(i need to do more cardio,start trying to up this a min every week till i get to 10 min then up level) wanted to do some leg extensions but i just had nothing left.this was kind of a high intensity workout. im ususlly in the gym an hour for leg day but today was 30 min. took shorter rest adn i could really feel it. post workout whey in gatorade 
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11-15-2005, 09:15 AM
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tuesday 11-15
chest pre wo frosted mini wheats and dannon smothie flat bb bench 115x10 125x9 135x7 145x5 155x3 incline db 50x8x3 if i had someone to hand them to me i could do more i think.its a heck of a job getting them from the floor to the starting position. cable flys 40x10 per cable 30x10x2 chest press 110x10 130x10 pwo whey in gatorade and 2 chicken tacos
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11-19-2005, 03:33 PM
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10-17-05
shoulders side laterals 10lbx10x3 front raises 10lbx10x3 rear delt raises 10lbx10x3 lay on side and hold db at floor and twist arm to raise paralell .dont know what these are called or if i made them up but did 3 sets of 10 each arm with 10lb db milatary press 50x10 70x10 70x6 upright rows 70x10 11-19-05 back preworkout meal 1 lb bbq pork toast fries gatorade during deadlifts 135x7 225x4 205x5x2 206x6 was showed at gym that i was doing deadlifts with wrong form.i was squatting till knees were fully bent and lifting the weight till legs were almost straight then finishing with lower back. was showed to not bend kees but slightly below paralell and bring it up in 1 motion with legs and back at same time .did it the proper way on last set and it felt a little easier so next time i do deads maybe try 225x5x4. med grip pull downs 100x10x2 80x10x2 behind back cable touches? 30x10 20x20 bent over rows bb 95x10x2 95x8 db rows 40x10 v bar cable rows 80x10 hyper extension machine 130x10 5 min cardio on bike pwo meal whey in gatorade, brunswick stew
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11-25-2005, 06:01 AM
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11-25
chest preworkout meal, waffle house doublecheese plate flat bench bb 115x10 135x7 155x4 155x2 incline db 50x10 50x6 40x9 tricep cable pressdowns 80x10 100x10ouch 90x10 ez bar tricep extensions bar+20x9 bar+30x8x2 ezbar curl bar+30x10x2 bar+40x6 cable curls 50x10x3 last set overhand flys on machine 90x10x2 70x7 chest press 110x4 70x9 2 min cardio felt like i was gonna pass out. im out of shape bad in the cardio area. post worout whey in gatorade
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11-28-2005, 07:48 PM
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11-29-05
leg day and lower back pre wo meal cereal adn powerade powerade during wo man i have got to get more motavated.ive had alot of overtime in the last month and im just to tired to go workout after work and if i go before work ill be going on 5-6 hours of sleep. just gota find a way to work stuff in i guess. my lifts are suffering bad form lack of gym time and alot of work hours squats 185x5 185x6 155x10 155x4 at this point i was nearly shaking this took so much out of me horizontal leg press 210x10 230x10 230x10 leg curl 90x12 110x8 100x9 cybex hyper machine 150x10 160x10 170x10 was gonna do some deads but just didnt have anything left leg extensions 100x10 100x4 for anyone reading this i need something to boost my strength and endurance when i get in situations like this
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11-30-2005, 06:29 AM
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wed 12-1
chest,tris,bis,shoulder preworkout meal raisen bran and whey in powerade cybex chest press 110x10 130x10 150x8 170x5 190x1+partial rep failure cybex chest fly 90x8 110x5 110x5 incline db 50x7x3 smith machine milatary press 85x5 75x7x2 ez bar tricep ext overhead bar+40x7 +30x10x2 ezbar curls bar+30x10wide grip +30x10narrow grip +35x6wide grip +35x5narrow grip ezbar preacher curls bar+20x5 +20x8x2 1 arm tricep cable pressdowns 50x10each arm 60x10each arm cybex tricep extension machine 70x10 70x7 failed on 8th rep post workout meal whey in milk
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12-04-2005, 08:43 AM
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12-4-05
back and shoulders prewo meal penut butter and banana sandwich on wheat,powerade during deadlifts 135x5 225x5 225x5 205x5 215x4 military press on smith bar+70x8 bar+70x7 bar+80x4 db shoulder presses 30x7x3 med grip pulldown 80x10x3 cybex rows 90x10 110x10x2 cable hypers 120x10 150x6 postwo meal whey in gatorade and can of tuna on wheat
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12-05-2005, 07:58 AM
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12-5-05
chest,tri.bi prewo meal oatmeal and gatorade during flat bench 115x7 135x7 155x4 smith flat bench 155x4 165x2+1 partial failure 160x2+1partial failure incline db 50x8x2 50x7x1 machine flys done these nice and slow 90x7 90x6+1 partial failure 70x7 overhead cable ext triceps 60x7 toolight 70x10 80x10x2 overhead ezbar ext bar+35x10 bar+35x7 bar+40x7 db kickbacks 10x12 bb curls 45x10 55x10 60x5 60x3 hammer curls 25x6 reached failure right arm 20x10 ez bar narrow grip bar+30x6 bar+30x3 reached failure 5 min cardio.im doing 10 next week even if i pass out.got to get my cardio system up to par. postwo meal whey in water ,3 eggs,1/2 lb bacon,2 pcs toast and smoothie
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12-08-2005, 05:33 AM
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thursday12-8
leg abs prewo meal frosted mini wheats and peanut butter sandwich squats on smith i wont do these again cause it seems to put more stress on my middle back 195x4 215x4 225x1 195x3 horizontal leg press 240x10 270x7 310x5 270x5 standing leg curl one leg 50x10each leg 60x10each leg 70x10each leg leg raises 10 w no weight 8 w 30lb db 7 w 20lb db 10 w no weight flat sit ups 2 sets of 10 7 min cardio on level 1 post wo meal 2 eggs and 1/2 lb bacon and 1 pc toast
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12-14-2005, 07:08 AM
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back tris
prewo meal oatmeal, bowl of brunswich stew deadlifts 135x5 225x5x4 235x2 dead lifts seem to have shot up pretty good this workout. when i grabbed the 225 on the first set it felt like 205 usually does. think ill start off with 235 next week.on a side note there was a guy in the gym working beside me doing sets of 10 stifflegdeads with 315.he couldnt have weighed more than 175.made me feel weak lat pull downs 80x10 90x10x2 i still cant get a good burn on these in my back but they fry my arms db rows 50x9 40x9 40x11 same with these seem to work arms more cybex rows 90x10 110x7 overhead ezbar ext bar+35x10x2 bar+40x9 overhead cable ext 70x10 90x10 90x10 was gonna do some close grip bench but 95lbs felt very heave when i lifted it off the rack so i skipped these. guess i should have done these first done 5 min on tread mill and 2 min on stair stepper post wo meal whey in gatorade and a smothie with high carbs Last edited by therealdeal770; 12-14-2005 at 07:10 AM.
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01-01-2006, 07:59 AM
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12-31-05
first day in the gym in a while and it showed chest biceps triceps flat bench 95x10 145x7 145x7 chest press 190x1 attempt 170x3 incline db 50x6 40x10 40x10 bb curls 55x10 65x6 65x6 45x10 hammer curls 25x5 20x10 ez bar curls bar+25x10x2 tricep pressdowns 110x10x3 overhead tricep cable ext 80x10x2 15 min on treadmill
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01-29-2006, 08:21 AM
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1-29-06
man have i gotten sorry. ive only been to the gym twice since new years and my diets went to crap.maybe i needed a break though since im a newbie.gonna start back today at home since the gyms closed.i did get a 275 dead the other day after a set of 225x5.didnt post that wo.plan to do an upper body workout.high reps low weight to get things back stretched.pre wo meal 3 eggs.2 pcs white toast,cup of grits and 2 sausage patties 1min rests between sets push ups 3 sets of 12 straight bar curls 50x10 50x10 50x7 overhead tricep ext bb 50x10 50x10 50x10 1 set of 6 pushups w/20lb db on back bentover bb rows 70x10 70x10 70x10 standing military press 70x5 60x7 60x5 pwo meal protein shake in juice
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03-04-2006, 10:10 PM
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3.4.06
upperbody straight bar curls 50x10 50x10 50x6failure 50x4failure db hammer curls 20x6ouch 5 min break 20x10 20x11failure pushups set of 20 set of 12 set of 12
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03-13-2006, 07:05 AM
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3-12
chest bis flat bench 135x8x3 incline db 40x8x3 cybex fly machine 70x8 50x8x2 really slow straight bar curl 65x8 55x8 45x8 hammer curls 20x8 20x8 30x5
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04-24-2006, 11:39 AM
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went to the gym today for the first time in over a month
4/24 preworkout meal 2 cups applesauce and 2 ts peanut butter on wheat started 5x5 program chest biceps flat bench 135x5 145x5 150x5 150x5 150x5 incline db 40x5 50x5 50x5 50x5 55x5 chest flys on machine 70x5 80x5 80x5 80x5 85x5 straight bar curls 55x5 65x5 65x4 55x5 55x5 db hammer curls 20x5 30x3 25x5 25x5 25x5 post wo meal 4oz turkey on wheat,smoothie
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