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18-Jul-03, 11:07 PM
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#16
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Registered User
Join Date: Jun 2003
Location: Florida
Age: 23
Posts: 1,466
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Day 12
Legs
Squats: 165x10 185x8 210x6
Leg Curl: 95x10 120x8 145x6
Leg Extension: 175x8 195x7 215x6
Leg Press: 215x8 235x7 255x5
Calves on Leg Press: 215x12 235x10 255x10 275x8
D-bell Calve Raises: 60x12 65x10 70x8
Good workout, my legs are really beat. Saw Bad Boys 2 and i recommend it - awesome movie. HIIT tomorrow.
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19-Jul-03, 03:20 PM
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#17
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Registered User
Join Date: Jun 2003
Location: Florida
Age: 23
Posts: 1,466
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HIIT today was awesome!!! Wow and after yesterdays leg workout its tough to move. Free day tomorrow, I wonder what I will have for dinner  Will weigh in on monday. |
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21-Jul-03, 04:41 PM
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#18
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Registered User
Join Date: Jun 2003
Location: Florida
Age: 23
Posts: 1,466
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Day 15
Chest
Bench: 165x8 170x6 175x4
C. Flyes: 35x8 45x6 55x4
Incline Bench: 120x8 130x6 135x4
Push-Ups: 15x 12x 9x
Triceps
Dips: 7x 6x 3x
Overheaders: 45x8 50x8 55x6
Cable Pushdowns: 100x8 100x5 110x4
Arm Ext: 100x5 100x4
Close-Grip bench: 60x10 65x8 70x6
Excellant workout today. Push-Ups are getting easier and easier to do, must be increased endurance. No change on the scale, could be that I weighed myself in the afternoon instead of in the morning. Im thinking of posting diet as well, maybe in a few days - I hate writing things down. HIIT tomorrow.
Last edited by Jackal; 28-Jul-03 at 09:12 AM.
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22-Jul-03, 10:05 PM
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#19
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Registered User
Join Date: Jun 2003
Location: Florida
Age: 23
Posts: 1,466
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Did HIIT today, went fine. Im tyring to post my diet but Im having trouble with the spreadsheet posting.
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23-Jul-03, 10:24 AM
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#20
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Registered User
Join Date: Jun 2003
Location: Florida
Age: 23
Posts: 1,466
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Before i post my diet i would like to give thanks especially to Kitara for putting it on her website so that i could post it in my journal. I would also like to thank Andre A because i used his format form his diet and nutrition thread. Thanks guys!
My Diet:
www.strolen.com/upload/Diet.xls
or
www.strolen.com/upload/xlsfile.gif
Any comments/critiques are welcome. |
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23-Jul-03, 07:15 PM
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#21
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Registered User
Join Date: Jun 2003
Location: Florida
Age: 23
Posts: 1,466
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Day 17
Back
Deadlifts: 215x6 230x6 255x5
Bent Over Row: 75x10 80x8 85x6 100x5
Lawnmower Pulls: 45:10 55x6 65x4
Biceps
21's: 90x7x7x3 85x7x7x2 80x7x7x2
Cable Curls: 65x10 70x8 75x6
Hammer Curls: 25x7 30x5 35x3
Shoulders
Overhead Press: 80x10 90x6 100x4
B-Bell Shrugs: 120x12 165x10 220x6
Good workout, need to up the weight more next week for deadlifts by 10-15 instead of 5. HIIT tomorrow.
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24-Jul-03, 01:23 AM
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#22
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Registered User
Join Date: Jul 2003
Age: 25
Posts: 641
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Nice workout man, keep it up! Never seen anyone do back and biceps with delts, interesting. Working well for you?
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24-Jul-03, 09:11 AM
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#23
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Registered User
Join Date: Jun 2003
Location: Florida
Age: 23
Posts: 1,466
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Yea its been working out okay. My back is just toasted the next day, feels great. My biceps arnt too blasted but i dont want to move them to leg day. Next week I am thinking about changing up routine/excercises... I might just move them to chest/tri day.
Last edited by Jackal; 24-Jul-03 at 09:29 AM.
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24-Jul-03, 03:49 PM
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#24
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Registered User
Join Date: Jun 2003
Location: Florida
Age: 23
Posts: 1,466
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Did HIIT today. Halfway through the workout my energy just fell and i hardly made it all 20 minutes. I havnt been posting this but i have been doing abs on Thursdays and Mondays. Weighed in at 196 today.
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25-Jul-03, 10:25 AM
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#25
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Registered User
Join Date: Jun 2003
Location: Florida
Age: 23
Posts: 1,466
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Day 19
Legs
Squats: 190x8 210x6 220x4
Leg Extension: 180x10 200x8 220x5
Leg Curl: 105x10 125x8 145x4
Leg Press: 225x10 245x8 265x4
Calves on Leg Press: 220x12 240x10 240x10 260x8
1 Legged D-Bell Calf Raise: 55x12 60x10 65x8
Okay workout, went a couple hours earlier than usual to the gym. HIIT tomorrow.
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25-Jul-03, 10:26 AM
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#26
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Registered User
Join Date: Jul 2003
Age: 25
Posts: 641
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Nice leg session Jackal, weights are looking good, man. Calf raises one leg at a time always hit my calves very hard. Keep up the hard work! |
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25-Jul-03, 11:34 AM
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#27
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Registered User
Join Date: Jun 2003
Location: Florida
Age: 23
Posts: 1,466
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Thanks Monstar, i appreciate the support.
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26-Jul-03, 08:04 PM
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#28
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Registered User
Join Date: Jun 2003
Location: Florida
Age: 23
Posts: 1,466
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Did 30 minutes low intensity cardio, i just wasnt up to do the HIIT. Diet wasnt great today, more like pitiful. Tomorrow not going to be cheat meal day. |
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28-Jul-03, 10:59 AM
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#29
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Registered User
Join Date: Jun 2003
Location: Florida
Age: 23
Posts: 1,466
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Day 22
Chest
D-Bell Bench Press: 50x8 60x5 55x6
C. Flyes: 40x8 45x6 55x3
Incline Bench Press: 120x8 130x6 140x4
Push-Ups: 14x 9x 8x
Triceps
Dips: 7x 5x 4x
Arm Extension: 95x8 100x6 105x4
Close-Grip Bench Press: 65x10 70x8 75x7
Cable Pushdowns: 100x10 105x8 110x6
Abs
I havnt done d-bell bench since i first started working out 2 years ago and wow they are a lot harder than i remembered. Dang my stabilizer muscles need a lot of work. Good workout overall, triceps are blasted.
HIIT tomorrow.
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28-Jul-03, 11:03 AM
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#30
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Registered User
Join Date: Jul 2003
Age: 25
Posts: 641
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Nice workout Jackal! Some impressive weights there man, keep up the hard work. Lotta' volume for triceps huh? 12 total sets just for triceps, does that work well for you?
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