Orkydoc's journal!

[Doc2029]

Ok I am new at this type of thing an online journal.. So I'm going to try to keep this updated. I should say that when I first started back on Sept 22, 2003 I was 240lbs and like 35%BF I started working out lots of cardio imporved my diet and I've come a long way. When I started I was benching like 70 for a working weight. This site has helped me a lot with understanding what I need to do to obtain and maintain my body thanks to everyone! I'll start with my Sat and Sun lifts...

male 34
20.9% BF
180lbs

20/40/40 diet

Sat: Chest/Delts

8 min on cross country machine 150 cals burned. for warm up

Bench Press 175 3X8
Incline Press 150 3X8
Incline Press DB 40 3X8
Decline Press DB 40 3X8
Decline Press 130 3X8
Flys chest mach. 140 3X8

Shoulder Press Machine. front pos. 115 1x8
middle pos. 120 1x8
back pos 110 1x8

DB Delt Raises 25 3x8
db lateral fly 25 3x8
rear delt fly mach 120 3x8
upright row 70 3x8

back ext. mach. 150 3x8
ab cruches decline bd wt. + 35lbs plate 3x15

5 hours later 2 hours of racquetball

Sun: lower body

8 min 150 cal cross country mach.

Hammer bi lateral leg curl mach 60 3x8
strive Leg Ext mach. 160 3x8
squat 380 3x8
incline leg press 430 3x8
seated calf lift 135 3x8
standing calf lift 380 3x8
AB crunch decline body + 35lbs plate 3x15

OK, I messed up orginally I had 3x8 for the military press machine.. actually I only do one set per position. Thanks for pointing that out.

Breakfast/ pre workout: Metrx with tbl spoon of peanut butter -water and ice.
water during the workout
post metrx shake w/ banana blended in
90 min later 3 0z sushi quailty tuna raw (love the stuff)
cup of broc. (steamed)
3/4 cup brown rice

8 slices of oven roasted turkey breast oscar mayer 25 cal 0g fat 0g carb 13g protein per slice
18 baby carrots

grilled salmon 4 oz
cup brocaflower
baked sweet potato

that is all I can remember eating I know I had more

[MAURER]

way too much pressing in my opinion. it would do you better to do half of these excersizes one week, and the other half the next. and since you're doing less you can proabably up the weight a bit. also, 9 sets just for the shoulder press machine? screw it. just do 3 sets of military press and you'll be set.

[Doc2029]

for today 4/5/2004

1 hour of Racquetball

Normally off on Monday's and Wed.

[Doc2029]

Back and lats today:

Pull-ups wide grip (assisted machine) 105 3x8 90 1x12 warmup
pull-ups close grip (assisted machine) 105 3x8

Diverging Lat Pull Down (machine) 140 3x8
Cable Row 135 3x8
Close grip cable pulldown 135 1x8
wide grip cable pulldown 135 1x8
reverse grip cable pulldown 135 1x8
wide grip behind the neck pulldown 120 1x8

T-bar row 90 3x8

DB shurgs 60 1x12 (warm up) 70 3x8
DB Horzontial Row 60 3x8

Back Extention 140 1x12 (warm up) 150 3x8
ab crunch decline w/ 35lbs plate 3x15

[Doc2029]

Looks like I mananged to schedule a game of Racquetball today after work!
so 1 hour of racquetball for today!

[Doc2029]

Preacher curls 50 1 X12 Warm up
Preacher curl 60 3 X8
21's 60 3 X 8
Reverse Curl 50 1X 12 (warm up)
Reverse curl 60 3 x 8
Wrist curl 60 3 x 8
Alt. DB Curl 40 3 X 8

Cable Push Down 130 1 X12 Warm up
Cable push down 150 3 x 8
Rope Ext (cable) 110 3 x 8
Assisted Dip 105 3 x 8
Tri extentions (machine) 125 3 x8
Skull Crushers 60 3 x 8

decline ab cruches w/ 35 plate 3 x 15

Comments are more than welcome!

[Doc2029]

No lifting today, but 2 hours of racquetball

[gordian]

How about posting a sample diet. I'd greatly appreciate it. If you dont feel like posting you can just send me a msg.