$$g Chile's Log$$

[TorontoMoFo]

Monday June 12th, 2006.

So im finaly back at the gym today after a week and half of nothingness!

First I was sick, then I had to start working construction.

60 hours a week, no gym, working like a dog in hot weather. So I decided to leave and find myself a more suitable job for my lifestyle and training.

The job I have not found yet, since today is day 1, again, of my training and finding a new job. Im just gonna go for a partime job and have a good time before starting college in the fall.

Today I did Back.

Deadlifts - 8 x 3
BB shrugs (right after) - 12 x 3
Upright Rows - 8 x 3
T-Bar Rows - 8-10 x 3
Seated Cable Rows - 8 x 3
Lat Pulldowns - 8 x 3


Whoa! my forearms were DONE! I ended up using straps to keep going if it wasnt for them I dont think I would have been able to get 6 excersizes in. As you can see, I kept it at a somehwat low rep scheme. I did as low as 5 or 6 reps on some excercizes but the majority was at 8. Maybe hit 10 on some reps.

My traps are hella sore now, I love it, Its the body part im going to focus on most, and im gonna hit 'em twice a week. ive taken my NOk2 pills, and tomorrow is legs! (I decided to start my split with back instead of chest as opposed to last week, well, because I want to!)

I ate 5 times today. cereal, Tuna, chicken, beans, banana, potatoes, and protein shakes w/ milk.

[TorontoMoFo]

Tuesday June 13th, 2006.

Today I did legs.

Squats - 3x8 (still tyring to get the handle on this.... when I get up to 205x6 ill let u guys know)

Leg Press - 3x10
Extensions - 3x10
Leg curls - 3x10
More leg press - 2x15
Calf raises - 3 x 20

I felt a little woozy at the end of the workout which is a good thing i guess.
I didnt squat like I wanted but oh well... im still refining my stance and everything. Alright workout overall.

weight 169.8 dammit!

[TorontoMoFo]

Thursday June 15th, 2006.

Chest + Biceps.


My workout today was dismal. I wasnt feeling it today, I was tired and couldnt lift nearly as heavy as I truly can. I went with my buddy too and neither of us were in the mood for it, but we worked out to the best of our ability at the time.

Chest:

Bench Press 5 x 15, 1, 1, 4, 6 (weird pyramid i know...).
Incline DB 3 x 8
Cable Cross overs 4 x 12,10,8,8 (i love this workout, i always feel my chest fibers just ripping when I flex at the peak of the motion)
Incline DB 1 set just for fun.

Biceps:

EZ bar curls 3 x 10
standing DB curls 5 x 12,10,8,6,12.


Today was NOT a good day in the gym, by I still worked out even though I wasnt in the mood atall and hella tired. I think it could have had something to do with my diet as my sleep pattern is getting a little weird. Im still getting plenty of sleep but I dont think my eating is on par.

Im writing this in the 16th, and my chest is sore atleast, and my biceps are barely hurting. I cant even tell if theyre sore or not.

oNE~

[theara]

Originally Posted by TorontoMoFo

Tuesday June 13th, 2006.

Today I did legs.

Squats - 3x8 (still tyring to get the handle on this.... when I get up to 205x6 ill let u guys know)

Leg Press - 3x10
Extensions - 3x10
Leg curls - 3x10
More leg press - 2x15
Calf raises - 3 x 20

I felt a little woozy at the end of the workout which is a good thing i guess.
I didnt squat like I wanted but oh well... im still refining my stance and everything. Alright workout overall.

weight 169.8 dammit!

you should drop the leg extensions, you're doing enough with the squats and the leg press as it is. as for leg curls try doing stiff leg dead lifts, they work the hams great and you'll work your back a little

[TorontoMoFo]

Friday June 16th, 2006.

Shoulders, Triceps, Abs.

My workout today was good except for the shoulders. I felt like overtraining/ injury was imminent. So I didnt hit them too hard, next week im gonna put a day of rest between this workout, and the chest workout the day before.

Shoulders I didnt hit hard but no worries. Still did 'em.

Triceps:

Skullcrushers 3 x 10
Tri extensions 3 x 10
Dips 3 x failure

Abs 3x12 w/ 25lb plate (my first ab workout in forever)

Not a special workout by any means but I hit my triceps nicely and i really felt the ab workout.

Anyway, next week ill come back stronger and more focues. But Id say this was a successful week.

Peace! (BTW, should I do more for abs?)

[theara]

do heavy ab work, twice a week is good, they seem to recover fast.