AARS journal

[AARS]

Monday

Weighted Pull ups

6 x 2.5
5 x 5
4 x 10
4 x 20
3 x 35

Deadlifts
10 x 95
5 x 120
4 x 140
3 x 210
3 x 280

DB Rows L&R
10 x 20
8 x 30
6 x 50
4 x 70
2 x 80


Good workout today, had two scoops of whey with skim, figs, Creatine, Glut., Acetabolan II, Flax, and thirty later had roast beef 6" sub with mustard.

[AARS]

Tuesday

Weighted crunch
10 x 2.5
8 x 3
6 x 5
4 x 13

DB press
10 x 20
8 x 25
6 x 30
4 x 40 took it a little easy on the shoulder

Side lat raise
10 x 5
8 x 10
6 x 15
7 x 25

Shrugs
10 x 95
8 x 115
6 x 135
4 x 160
7 x 230

Supplements were same today, with Chinese

[AARS]

Skipped Wednesday
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


Two scoops whey with skim Acetabolan2, glut, vit.C and flax

[AARS]

Friday
Did a light arm workout early in morning
Went to Doctor for check up.

Had usual supplements.

[AARS]

Saturday
Oh my godness, I ate PIZZA!
First time in a year!
It was good!
Did not workout.

[AARS]

Monday


Weighted Pull ups

6 x 0
4 x 10
6 x 25

Deadlifts
10 x 95
5 x 120
5 x 275


DB Rows L&R
10 x 20
8 x 30
6 x 80


had two scoops of whey with skim, figs, Creatine, Glut., Acetabolan II, Flax, and thirty later had roast beef 6" sub with mustard.

[AARS]

Monday Measurements

Weight 194. Same

Leg 26 Same

Arm 17 Cool, Hope I can keep it there!

Neck 18.5 Same

Chest 44.5 Same

Waist 37 Same

Forearm 15 Same

Calf 17.25 Up 1/4" Yea


I am happy with the arms, 17 was were I hoped to be three months from now, so getting there this early is a good feeling.

[ebon00]

Originally posted by AARS
had two scoops of whey with skim, figs, Creatine, Glut., Acetabolan II, Flax, and thirty later had roast beef 6" sub with mustard.

Is that Flax seed oil or something else? If it's oil I think that would limit the insulin response and thusa the effectiveness of the post-workout shake.

[AARS]

It is flax oil, but I dont take it with my shake, I take it with my meal. I am just too lazy to type it all out that way.

[AARS]

Took a small vacation.
Took a vacation from the diet too!
Four days, and I pretty much ate whatever I wanted. It was a good break.
Got back on the workouts on Monday (Did the usual back)
Tuesday did shoulders.

[AARS]

Made a lot of changes to workout this past week.
I am throwing in some cardio for good measure.
Tomorrow is measure day, maybe I can see how much of my muscle I have killed with the cardio.

[AARS]

I am behind on my jounal!
Sorry
Monday Measurements

Weight 195.5 Up 1.5lb

Leg 26 Same

Arm 17 Same

Neck 18.5 Same

Chest 44.75 Up 1/4"

Waist 37.25 Up 1/4"

Forearm 15.25 Up 1/4"

Calf 17.25 Same

[AARS]

Tuesday
Cardio
Tredmill 5min. warm up walk
Then 16min for 1.75 miles

[AARS]

Wednesday
Did a light abs and arms workout.

Thursday cardio 10min run.

Friday Hit arms with a heavy workout.

Taking saturday and sunday off.

[AARS]

Monday Measurements

Weight 194 down 1.5lb

Leg 26 Same

Arm 17 Same

Neck 18.5 Same

Chest 44.75 same

Waist 37.25 same

Forearm 15.25 same

Calf 17.25 Same

Monday did cardio
Tuesday cardio again, then basketball
Wednesday
BB curls
10 x 45
6 x 75
4 x 115

Tri extension
10 x 30
6 x 40
4 x 50

DB curl
8 x 40
2 x 60

Cable pressdowns
didnt pay attention to amount of weight, just kept addind until I maxed out.

Threw in some weighted crunch

Played basketball this evening and probably killed any good I did with the workout. I tried to take it easy and not run very much..I have been overtraining, I am sick for the first time in over a year.