Ralex5 workout journal

ralex5 · 19-Dec-02, 09:47 AM

I'm starting a journal here because it will be easier for me to keep up with than the one I used to keep at work.
Stats: as of 12/18/02
age: 25 weight: 197 height: 6' body fat: 23.8%
Measurements: L/R
biceps: 15.88"/15.75" forearms: 11.88/11.63
Thighs: 26.88/26.13 calves: 14.88/14.63 chest: 43.88
waist: 39.13

My workout varies. I usually do biceps, foreams, and back everyother day because that's what my workout parnter does (because he doesn't work legs) and alternate chest, tri's, and shoulders with legs on the days in between biceps and back. I hit the gym anywhere from 4 to 6 times a week, and once in a while 7 times a week. It just depends on how I feel. If I have a body part that's not sore I work it, and if I feel like none of my body parts are totally recovered or my joints feel sore(especially my elbows) I take a day off. I have no regular cardio routine. It varies to riding a bike for 20-40 minutes, to doing run/walk for an hour, to playing basketball for a few hours.

Goals: Same as most guys. To get swole and still maintain definition. Right now I'm trying to cut up before my body fat gets too high, so I will be doing some kind of cardio everyday and watching my diet more. I was on a 3500 calorie+ diet high in fat and carbs and will probably drop down to between 2500 and 3000 calories that is low fat lower carbs.

ralex5 · 19-Dec-02, 10:18 AM

First workout
Bi's Back and Forearms

3 super set db curls
7 reps 20 25 30 25 20
5 reps 25 30 35 30 20
pyramid reps 7 6 5 6 7 20 25 30 25 20

straight bar curls with olympic bar
8 x 65
8 x 75
8 x 70

preacher curls with ez curl bar
10 x 25
10 x 45
8 x 55

one arm cable curls
10 x 45
10 x 55

hammer strength front lat pulldowns regular/reverse grip
10 x 110 rest 10 sec 10 x 110
10 x 130 rest 10 sec 10 x 130
10 x 140 rest 10 sec 10 x 140

hammer strength rows outside/inside grip
10 x 110 rest 10 sec 10 x 110
10 x 130 rest 10 sec 10 x 130
10 x 150 rest 10 sec 10 x 150

hammer strength wide lat pulldown(behind the neck pulldowns)
15 x 100
15 x 120
15 x 130

db wrist curls
3 x 10 x 20
3 x 10 x 25
3 x 10 x 30
3 x 8 x 35
3 x 8 x 30
3 x 10 x 25
hammer curls
8x25

ralex5 · 19-Dec-02, 10:27 AM

I forgot to mention that all of my workouts start with 15-25 minutes of stretching and I work in a total of at least 100 crunches into each workout. I usually do 25 after I'm done stretching and then work some in between sets or when I'm done lifting. I stretch 7 days a week.

ralex5 · 20-Dec-02, 06:55 PM

Second workout took yesterday off, went on bike ride for an hour
Chest, Tri's, and Shoulders

bench
10 x 135
7 x 185
5 x 195
5 x 205
5 x 195
5 x 185
10 x 135

incline bench
8 x 95
6 x 135
5 x 145
2 x 5 x 135

dumbell flyes
3 x 10 x 30

dumbell bench press
8 x 55
8 x 60

incline dumbell press
10 x 45
10 x 50
10 x 45

tricep kick backs
10 x 20
10 x 25
10 x 30
7 x 25
7 x 30
7 x 35

dips
3 x 8 x body weight

bench
8 x 135

Skipped shoulders. Ate a small lunch which was a huge mistake that I'll never make again, I had absolutely no energy after I was done doing my first sets of bench. This was a crappy workout, but I pushed it as hard as I could on an empty stomach

ralex5 · 21-Dec-02, 01:37 PM

Third workout
Legs

leg press
10 x 225

squats
8 x 185
8 x 215
8 x 235
4 x 255
8 x 225
8 x 185

leg press
8 x 315
8 x 405
8 x 495
8 x 315

leg extensions
8 x 80
8 x 90
8 x 100
8 x 110
8 x 120
8 x 130

leg curl
8 x 70
8 x 80
8 x 90
8 x 100
8 x 110

seated calf raises
10 x 70
10 x 80
10 x 90
10 x 100
10 x 110
12 x 70

ralex5 · 22-Dec-02, 08:34 PM

Fourth workout
Bi's Back and Forearms

3 super set db curls
7 reps 20 25 30 25 20
5 reps 25 30 35 30 20
3 reps 30 35 40 35 30

straight bar curls with olympic bar
8 x 65
8 x 75
8 x 80

one arm cable curls
10 x 45
10 x 50
10 x 55

dumbell hammer curls on preacher curl (no rest, 8 with left arm then 8 with right through entire workout)
7 reps 15 20 25 20 15
7 reps 20 25 30 25 20

hammer strength wide lat pulldown(behind the neck pulldowns)
14 x 110
14 x 130
14 x 150

hammer strength front lat pulldowns regular/reverse grip
10 x 110 rest 10 sec 10 x 110
10 x 130 rest 10 sec 10 x 130
10 x 150 rest 10 sec 10 x 150

hammer strength rows outside/inside grip
10 x 110 rest 10 sec 10 x 110
10 x 130 rest 10 sec 10 x 130
10 x 140 rest 10 sec 10 x 140

db wrist curls
3 x 10 x 15
3 x 10 x 20
3 x 10 x 25

standing wrist curls with olympic bar behind me
17 x 95

ralex5 · 23-Dec-02, 06:28 PM

Fifth workout
Chest, Tri's, and Shoulders

bench
10 x 135
7 x 185
5 x 195
4 x 205
4 x 195
5 x 185
10 x 135

incline bench
8 x 95
8 x 135
5 x 145
3 x 155
5 x 135

seated military press with olympic bar
10 x 65
10 x 75

dumbell flyes
3 x 10 x 30

dumbell bench press
8 x 55
7 x 60
6 x 65

incline dumbell press
8 x 45
8 x 50
8 x 55

dips
3 x 9 x body weight

close grip bench
10 x 95

seated overhead dumbell press
2 x 10 x30

tricep kick backs (super set each arm, 3 sets with left then 3 sets with right)
10 x 25 30 35

ralex5 · 27-Dec-02, 07:41 AM

Sixth workout
Bi's Back and Forearms

3 super set db curls
7 reps 20 25 30 25 20
5 reps 25 30 35 30 20
3 reps 30 35 40 35 30

straight bar curls with olympic bar
8 x 70
8 x 80
6 x 85

cable preacher curl
10 x 60
8 x 70
8 x 80

preacher curl with ez-curl bar
8 x 35
8 x 45
8 x 55

hammer strength front lat pulldowns regular/reverse grip
10 x 110 rest 10 sec 10 x 110
10 x 120 rest 10 sec 10 x 100
10 x 130 rest 10 sec 10 x 130

hammer strength rows outside/inside grip
10 x 110 rest 10 sec 10 x 110
10 x 120 rest 10 sec 10 x 120
10 x 130 rest 10 sec 10 x 130

upright rows
10 x 65
10 x 75
10 x 65

db wrist curls (supersets, changed grip after every 2 supersets)
do 8 reps of 20 with left hand, then switch to right then do 8 x 25 with left and so on for each super set.
8 x 20 25 30 25 20
5 x 25 30 35 30 25
8 x 20 25 30 25 20
5 x 25 30 35 30 25
8 x 20 25 30 25 20
5 x 25 30 35 30 25

ralex5 · 30-Dec-02, 09:14 AM

Seventh workout
This was done on saturday 12/28/2002.

bench press
10 x 135
7 x 185
5 x 195
3 x 205
4 x 195
6 x 185

I didn't feel like working out because I just bought a brand new vehicle and wanted to ride out a little so this was all I did.
No workout on Sunday due to visiting family in Orlando.
Going on vacation from 1/1/03 to 1/12/03, so not sure what routine will be like. weight dropped to 192lbs.

ralex5 · 13-Jan-03, 10:27 AM

I've been on vacation since the 1st and today, Jan 13th is my first day back. I didn't workout at all on vacation or get any rest. I am going to redo my measurements today to see what they are. I've lost a lot in this 2 weeks from not eating right and only sleeping about 3 hours a night. I feel very weak and tired right now. Won't hit the gym until tomorrow
Weight dropped down 14 pounds to 183
Waist is down to 37

ralex5 · 14-Jan-03, 07:40 PM

Stats: as of 1/14/03
age: 25 weight: 185 height: 6' body fat: ???
Measurements: L/R
biceps: 15.38"/15.13" forearms: 12/12
Thighs: 25.38/24.75 calves: 16.25/16.25 chest: 43
waist: 37.88

Eigth workout
Bi's Back

2 super set db curls
7 reps 15 20 25 20 15
7x20 6x25 5x30 6x25 7x20

one arm cable curls (superset alternating arms)
8x50 7x60
8x60 7x70

straight bar curls with olympic bar
8 x 65
8 x 75

cable preacher curl
8 x 60
8 x 70
8 x 80

preacher curl
8 x 55
8 x 65
8 x 65

hammer strength rows outside/inside grip
10 x 110 rest 10 sec 10 x 110
10 x 120 rest 10 sec 10 x 120
10 x 130 rest 10 sec 10 x 130

upright rows
8 x 65
8 x 75
8 x 65

hammer strenght lat pulldowns
14 x 110
14 x 130
14 x 140

t-bar rows outside/inside grip
10 x 50 rest 10 sec 10 x 45
10 x 45 rest 10 sec 10 x 45
10 x 45 rest 10 sec 10 x 45

ralex5 · 15-Jan-03, 07:39 PM

Ninth workout maxed on bench
Chest & tri's

Bench Press
5 x 135
5 x 135
2 x 185
2 x 205
1 x 225
235 got up half a rep

Incline bench press
10 x 95
8 x 135
8 x 135
8 x 135

Skull crushers / superset tricep kickbacks
10 x 35
10 x 45 / 10 x 15 with each arm
10 x 45 / 10 x 15 with each arm

Dips
10 x bodyweight
8 x bodyweight
8 x bodyweight

ralex5 · 18-Jan-03, 06:15 PM

Tenth workout
Legs

squats
8 x 135
8 x 185

leg press
8 x 225
8 x 315
8 x 365
8 x 405
8 x 365

leg extension/leg curl supersets
8 x 70 / 8 x 70
8 x 90 / 8 x 90
8 x 105 / 8 x 105
8 x 120 / 8 x 120

leg extension
8 x 100
8 x 120

seated calf raises
12 x 45
12 x 70
10 x 80
10 x 90

standing calf raise
10 x 135
10 x 185

ralex5 · 24-Jan-03, 07:07 PM

Eleventh workout
Chest and tri's

Bench press
5 x 150
5 x 160
5 x 175
5 x 190
4 x 205 (needed help with last rep)
1 x 220 (got half way up, needed help)
4 x 195
5 x 185
5 x 165

incline bench
5 x 95
5 x 115
5 x 135
3 x 150
5 x 135

skull crushers/tricep kickbacks (superset)
8 x 35 / 8 x 15
8 x 45 / 8 x 15
8 x 40 / 8 x 15

dips
8 x bodyweight
8 x bodyweight
8 x bodyweight

ralex5 · 25-Jan-03, 03:59 PM

Twelveth workout
Legs

squats
5 x 135
5 x 185
5 x 215
5 x 225
5 x 245
5 x 225
5 x 205

leg press
8 x 315
8 x 365
8 x 405
8 x 365
8 x 315

leg extension
8 x 80
8 x 100
8 x 120

calf raises
10 x 150
10 x 175
10 x 200