AARS journal

[AARS]

Shoulder still a little sore today.
Took it a little easy today.

BB curl
10 x 45
8 x 65
6 x 95
1 x 115

DB Kickback
10 x 20 L&R
8 x 40 L&R
4 x 60 L&R

BB curl
10 x 95

Two scoops whey with skim right before workout with glut and vit C
After workout Two Chicken burrito's with salsa, no cheese
Thirty minutes later one scoop whey, with skim milk.

[AARS]

Wednesday

Squats
10 x 125 (need to start out lighter next week)
8 x 135
6 x 155
2 x 215 (ran out of steam early today)
little pain in right hip during exercise.

Leg extension
10 x 30
8 x 60
6 x 90
4 x 110
2 x 160 (need to up this next week, not enough)

Stiff Leg Deads
10 x 65
8 x 85
6 x 105
4 x 130
2 x 180 (need to up this one too)
I suck at these, my form is horrible.

Right after had baked fish, roast beef, corn, green beans, peas, mashed potato's

Thirty minutes later had one scoop of whey with skim and fat free figs.

Felt like workout really sucked today, didn't really get to max out on anything except squats, and I maxed out way too early on those. I did manage to move more weight this week with the squats though, the only plus.

[cursor]

Don't ya hate it when it sucks? Careful with the form on the SLDL. Don't up the weight until the form is right.

[AARS]

1/30

Back on my regular schedule now which means that I will have hit the chest twice this week.

Flat BB Bench
10 x 55
8 x 75
6 x 95
4 x 125
2 x 195

Incline BB Bench
10 x 50
8 x 70
6 x 90
4 x 110
2 x 160

skipped flys, right pec was hurting

Push up with 50lb plate x 9

Had exact same meal after workout as I did yesterday.
Todays workout was much better.

[AARS]

1/31

BB Curls

10 x 45
8 x 50
6 x 60
4 x 85
2 x 115

DB curls
10 x 15
8 x 20
6 x 25
4 x 35
2 x 50

DB kickbacks
10 x 15
8 x 20
6 x 25
4 x 35
2 x 60 form sucks/need to pull back weight next week

Standing BB wrist curls
10 x 45
8 x 65
6 x 85
4 x 105
2 x 165

Standing Rev. BB wrist curls
10 x 45
8 x 65
6 x 75
4 x 85
2 x 95

2 scoops of whey with skim, fat free figs.
thirty min. later shrimp fajitas. Glut, vit. C,

[AARS]

2/1

Treadmill
5min. warmup

1.74 miles in 16min.

1 scoop of whey with skim, and figs with gult/vit C./Fish oil

[AARS]

Mon 2/3
new measurements


Weight 194. down 1/2 pound

Leg 25.75 Up 1/2" Legs are tricky to measure, not getting it right each time

Arm 16.75 Up 1/8" Hope I can keep this growth up on the arms.

Neck 18.5 Up 1/8"

Chest 44.5 Same

Waist 37 Up

Forearm 15 Up 1/4" Hope I can keep this up too

Calf 17 Same

[AARS]

Monday

Weighted Pull-ups
6 x 2.5
5 x 5
4 x 10
3 x 20
2 x 37.5 Really didn't finish the second one, need to drop back to 35 next week.

Deadlifts
6 x 105
5 x 125
4 x 145
3 x 180
2 x 300

DB Rows L&R
10 x 20
8 x 30
6 x 50
4 x 70
2 x 90 Need to step down in weight next week do 4 x 60 and then 2 x 80, concentrate on form.

2 scoops of whey with skim, glut, vit. C, glucosamine, water, Six inch sub with double roast beef and mustard, Fat free figs.

[AARS]

Tuesday

Weighted Crunch

10 x 2.5
8 x 3
6 x 5
4 x 10

BB Press
10 x 45
8 x 55
5 x 65
4 x 85
2 x 135 right shoulder still causing problems, may have to change workout

Side Lat raise
10 x 5
8 x 10
6 x 15
4 x 25
2 x 35

Shrugs
10 x 85
8 x 105
6 x 130
4 x 165
2 x 235

Good day today except for the shoulder.
two scoops of protein with a banana, then chicken and vegies.
Glute, flax, vit C.

[AARS]

Wednesday

Last week on Leg day, I had a pain in groin muscle during squats, and it is still there this week.

Squats
10 x 100
8 x 120
6 x 140
4 x 160 could not go any heavier without great pain.

Leg Ext.
10 x 30
8 x 60
6 x 80
4 x 110
2 x 170

Stiff Leg deadlifts
10 x 50
8 x 70
6 x 90
4 x 110
3 x 160 had a lot better form this week, could feel it more in the legs instead of back

chicken breast with vegies, two scoops of whey with skim, glut, out of Vit. C, fish oil, Back on creatine!

[ksshane]

AARS you look like you have done great. I hope you dont mind, but I may try and copy some of the things that you have done.

When you first started this, and you where running, and lifting weights. Did you run, and lift weights on the same days? One in the morning, and one in the afternoon?

You also started using flax oil and glutamine. Do you think that this helped?

Keep up the good work.

[AARS]

Copy all you want, I wish you the best, hope it works for you too.
When I started, I did not lift and run on the same days, and your answer to the flax and glutamine question is "Yes", I believe that it helped mobilize the fat.

[AARS]

Thursday

Flat BB bench
10 x 55
8 x 75
6 x 95
4 x 125
1 x 195

Incline BB bench
10 x 50
8 x 70
6 x 90
4 x 110
2 x 160

Flys
10 x 5
8 x 10
6 x 15
4 x 20
3 x 30

Push up with plates
7 x 55

good workout today, shoulder didn't hurt too much. Had a subway double meat roast beef with mustard, two scoops of whey with skim, fat free figs, glut, creatine 5g, fish oil.

[AARS]

Friday

BB curls
10 x 45
8 x 50
6 x 60
4 x 90
2 x 115

Seated BB Tri ext.
10 x 45
8 x 65
6 x 75
4 x 85

DB curls
10 x 15
8 x 20
6 x 25
4 x 35
2 x 50

Standing BB Wrist curl
10 x 45
8 x 65
6 x 75
4 x 105
2 x 165

Standing reverse wrist curl
10 x 45
8 x 65
6 x 75
4 x 85
2 x 100

Good one today, Had two scoops whey with skim, Glut, Flax, started with Acetabolan-II today (half of suggested dose), Creatine.
Thirty min. later had Shrimp fajitas.

[AARS]

Monday Measurements

Weight 194. Same

Leg 26 Up 1/4"

Arm 16.75 Same, cool at least they didn't shrink

Neck 18.5 Same

Chest 44.5 Same

Waist 37 Same

Forearm 15 Same

Calf 17 Same

First week that I did not have a lot of growth.