Yeah well, lets see if I can maintain a journal. I'm fairly lazy about this kind of thing, so don't know if I'll stick with it or not.
My goals: I want to be fit, I want to surpass both my brother and father in strength. Kind of hard, my dad can bench 350 when he goes with me, but he never works out. I really don't get it...he hasn't really worked out in the last 6 years more than 10-15 times, but he manages to maintain that strength with almost no muscle loss.
Current workout is...
Day 1
Squats:
2 warm-up sets
3 sets heavy at 4-6 reps
DB or BB Lunges:
3 sets 4-6 reps
Hack squats or leg press:
3 sets 4-6 reps
Hanging side bends:
2 x 25 each side
Weighted side bends:
2 x 10 each side
Weighted crunches on the big red ball (forgot name
)
2 x 25
Day 3
DB or BB bench press
warm up and then 3 sets of 4-6
DB or BB incline " "
DB or BB decline " "
DB flies with 40's for 3 x 10 (going heavy makes it feel like my shoulders are going to pop out of socket so I don't do it...)
Choose one: Tricep press downs, skull crushers, tricep pushups, or press-ups (dumbbell pushing over head, standing or sitting.) 3 x 4-6 heavy
Day 5
Pull-ups:
3 x 10-15 (I need to get some ankle weights
I just do this for maintenance and a sort of a warm-up right now)
Sumo or regular deadlift:
warm-up then 3 x 4-6 heavy
Military press:
3 x 4-6 heavy
Arnie presses:
3 x 4-6 heavy
EZ bar curls or
straight bar curls
3 x 4-6 heavy
Hammer or preacher curls:
3 x 6 heavy each arm.
Day 2 and 4
2-4 mile run
6 and 7 rest...start over on 1
Don't really hit my abs hard directly...I figure deads and squats do that enough for me. I usually spend like 45 minutes to an hour and 15 minutes in the gym tops. My diet consists largely of high protein, lot of salad and green beans and carrots, raw broccli, grapes, wheat bread, oat meal, a little bit of cereal, water, milk, etc. I don't get very scientific about it, just eat when I'm hungry, try to cut it to 500 calories, 50 grams of protein...carbs I try to only eat a lot any time before my workout, or within an hour or two afterward...at night my carb intake is low if not non-existant.
Sometimes I throw in a day of excercises that is only bodyweight excercises...full body workout.
Stats...don't know.
18 years old on the 15th of May
5'10"
I'm around 155-165 lbs (was 165 on creatine but I've been off it for like 3 weeks now.)
BF% I'd guess between 10-13% visible six pack.
Max lifts as of 3 or 4 months ago (just don't like to max, wastes a whole workout day and leaves me pussied out for like a week...)
240 bench (maxed out on that 3 months ago, I'm going to max once school ends and see if I hit my 250 goal.)
365 squat
I still haven't maxed deadlift, I'll do that same week I max out bench and squat again.
Mile: 6:15 (I lost some time on it since I gained weight, I'm trying to get it back below 6 minutes...so hard though.)
I'll post my next workout, which begins Monday.
) with crunches, situps, and any other ab excercise you can think of between them, no rest.
Linear Mode
