chris journal

[chris316]

gonna start keeping track of my workouts,weight and protein intake as i feel i am stuck in a rut,hope having a journal will help me improve my figures,any input would be a great help

age 29/m/5ft10

1st apr

weight
188.3 lbs

protein

180 lbs

workout

chest

incline smith bench press x4
flat smith bench press x4
decline smith bench press x4

shoulders

military press x4
upright rows x4
front db raise/side db raise superset x3

[Jock]

What are your goals bro?

Jock

[chris316]

my aims are to gain mass without much fat,dont have much problems keeping off fat (ectomorph) recently cut out cardio coz i thought that wasn't helping me gain mass,

2nd apr

weight

186.8lbs (first thing after waking,will always weigh myself at same time from now on)

protein

223g

workout

back

deadlift x4 (305lbs is that any good)
bent over row x4
pulldown x4

bi's

preacher curl x4
cable curl x4
over hand grip cable curl x4

[chris316]

3rd april

weight

188.4 lbs

protein

239g

workout

legs, (afternooon)

squat/db lunge superset x4
leg ext/leg curl superset x4
leg press x4

tri's/calve, eve

pushdowns x4
db o'head ext x4
cambered bar ext x4

standing calve raise x4

forearm (dont know what they are called) x4

[chris316]

4th apr

weight

187.6lbs

protein

237g

rest





5th apr

weight

189.2lbs

protein

140.8g

rest




6th apr

protein

100.8g

rest


7th apr

protein

268g

rest

8th apr

weight

189.4lbs

protein

191

workout

chest shoulders

smith flat bench x6
smith incline bench x6

smith military press x4
upright row x4
side db raise/vert db raise x3 s/set

9th apr

weight

188lbs

protein

243g

back/bi's

partial deadlift x4
db row x4
lat pulldown x4

preacher curl x4
seated db curls x4
cable curl underhand/overhand s/set x3

put out my back here think it was the deads


10th apr

weight

189.4lbs

protein

248g