Acegators daily journal

[acegator]

Originally Posted by atherjen

diet is right on! looks great!

thats quite the workout too!

thanks Jen. I totaly cut out the wheat bread and the whole wheat pasta ,only carbs will be oats and sweet potatos until I start my bulk.

[acegator]

Squats: 133 x 10 ,155 x 8, 166 x 8, 166 x 8 (new)
BB Lunges: 133 x 7 , 133 x 7
Leg Press: 300 x 8 , 300 x 8, 300 x 8, 320 x 8
Leg Curl: 50 x8 , 60 x 8, 70 x 8
Leg Extension: 140 x8 , 140 x8 , 140 x 8
Calve Raises: 380 x 8 ,380 x 8, 380 x 8
Hanging Leg Raises 3x15
Weighted Crunches 3x15

[acegator]

caught a chest cold and sore throat so I decided to rest tonight (was cardio day) .

Food Intake:

Meal1
Quaker Oatmeal
Egg Beaters
1 whole egg
5 g glutamine
1g vitamin c
1 multivitamin

Meal2:
Flax Oil 1tbs
ON Choc Whey 1.5 Scu

Meal 3:
Chicken B 3oz
Quaker Oats 3/4 cu
Flaxseed Oil
5g glutamine

Meal 4:
Tunafish
FF Mayo
1tbs Mustard
Fish Oil Caps

Meal 5:
5 medium egg whites
1 whole egg
3/4 cu oats

Meal 6
Nat PB 1tbs
Brocoli 4oz
Cottage Cheese
5 g glutamine

Total:
2,157 Calories, 197p 155c 84f

[acegator]

day of doing nothing really picked my energy levels up.

Back/Biceps
DB Deadlifts : 45 x 10, 50 x 8, 60 x 10 - first time doing these
Wide Grip Chins: 3 x 8 -- these are getting to easy.. need a dip belt
Lat Machine Pulldowns: 100 x 10, 110 x 8 , 120 x 6
DB rows: 45 x 10 , 45 x 8 , 45 x 6
BB bicep curls: 40 x 6 , 50 x 8 , 70 x 6 (new weight)
DB Hammer Curl 30 x 8 , 30 x 8 , 30 x 8 , 30 x 8
Reverse BB Wrist Curls 50 x 10, 50 x 8 , 50 x 6
BB wrist Curls - 45 x 10 , 45 x 8 , 45 x 6

[acegator]

Chest/Shoulders/Triceps
DB Flat Bench Press : 40 x 10, 55 x 8, 60 x 6 -
DB Incline Bench Press : 40 x 10 , 40 x 8 , 40 x 6
Dumbbell Flys: 35 x 10
Incline DB flys: 35x10
Dumbbell Flys: 15 x 12 pick very light weight to stretch
Seated Dumbbell Presses: 30 x 10, 30 x 8 , 20 x 6
DB Laterals: 10 x 10 , 10 x 8 , 10 x 6
Triceps Cable Pressdowns: 90 x 10 , 100 x 8 , 110 x 6
Dumbbell Kickbacks - 15x10 , 15 x 8 , 15 x 6 ,

[acegator]

Squats: 111 x 8 ,155 x 8, 200 x 8, 200 x 8 (new weight)
Hack Squats 88 x 8 , 88 x 8 , 88 x 8 -- two 44s plus whatever hack squat machine weighs.
Leg Press: 200 x 8 , 200 x 8, 200 x 8, 200 x 8 -dropped to lower weight, feet at bottom and close together.
Leg Curl: 50 x8 , 60 x 8, 70 x 8
Leg Extension: 140 x8 , 140 x8 , 140 x 8
Calve Raises: 380 x 8 ,380 x 8, 380 x 8
Hanging Leg Raises 3x15
Weighted Crunches 3x15

[acegator]

Chest/Triceps
DB Flat Bench Press : 40 x 10, 55 x 8, 60 x 6 - go up to 70 on last set
DB Incline Bench Press : 40 x 10 , 40 x 8 , 40 x 6
Dumbbell Flys: 35 x 10
Incline DB flys: 35x10
Dumbbell Flys: 15 x 12 pick very light weight to stretch
close grip bench press 90 x 10 , 100 x 8, 100 x 6
skull crushers 50 x 10 , 50 x 8 , 50 x 6
Triceps Cable Pressdowns: 90 x 10 , 100 x 8 , 110 x 6
Dumbbell Kickbacks - 15x10 , 15 x 8 , 15 x 6 ,

blitzed the triceps tonight will feel this for days to come.

New weight: 167lbs up 4lbs

[acegator]

20 Minutes HIIT treadmill
10 minute cooldown walk

legs were still throbbing from Monday nights torture.

[acegator]

My last post for this journal.

Back/Biceps
DB Deadlifts : 45 x 10, 50 x 8, 60 x 10
Wide Grip Chins: 3 x 8
Lat Machine Pulldowns: 100 x 10, 110 x 8 , 120 x 6
DB rows: 45 x 10 , 45 x 8 , 45 x 6
BB bicep curls: 40 x 6 , 50 x 8 , 70 x 6
DB Hammer Curl 30 x 8 , 30 x 8 , 30 x 8 , 30 x 8
Reverse BB Wrist Curls 50 x 10, 50 x 8 , 50 x 6
BB wrist Curls - 45 x 10 , 45 x 8 , 45 x 6