This is basically a note to myself, but...

[scott1968s]

If anyone has suggestions let me know.

History, I have been working out seriously now for about 3 years. I have made serious gains and recently hit a wall. Motivation is there but my wife and I recently had a baby (6 months ago) and time is a factor. Sleep is at a of max 6 to 6 1/2 hours a night and possibly getting up once to feed the little bugger ( definately not complaining). I do nap on my train ride in and home from the city. I do not feel tired when it is time to go to the gym. I am 5'9" tall anywhere from 160-165 and last time I checked (a month ago) 11.7% BF. I am athletic, eat well and try to get to the gym 3x a week.

My ideal w/o is:

Chest, shoulders, tris.
Bench 4 x 10-4
I/Fly 3x 10-8
Military press 4 x 10-6
either upright rows, a rear delt, or shrug 3 x 10-6
weighted dips 3 x 6
reverse cable pulldown 3 x 10

Back & Bi's
deadlifts 3 x 8
bent over rows 3 x 8
Chins 3 x 10-6
barbell curl or preacher 3 x10-6
dumbell curl 2x 10, 5 (sometimes a drop set to burn)

Legs
Squats 4 x 10-6
leg presses 3 x 8-4
leg curls 3x 10-8
standing calf raises 3 x 12

Abs I do 2x a week and cario is sparatic (spelling). I was doing cardio 5x a week up until 3 weeks ago. My diet was really good during this three week period but lately I have not been eating square meals.

My plans are to really try and get to the gym 3x- workouts are always quality.
cardio 3 x a week, either at the gym after working out or on my bike at home.
balance five meals taking in approximately 2500-2700 calories a day.

I also keep a pad with me and logged ever w/o for the past three years. I will now use this site as assistance.

Scott

[scott1968s]

5/15/03--Chest, tries and shoulders

good w/o tonight, did not get to the gym until 8:30pm.

Bench press, 135 x 10, 155x 8, 185x6, 205x4
I/Fly, 30x10, 40x8, 45x8
sholder d-bell press 35x10, 40x8 45x8
shoulder side ext. 20x10, 25x10, 30x7
weighted dips 45x6, 45x5, 45x4 (drop set) 7 dips no weight and then gravitron, 60x6
cable press down 30x12, 40x8, 50x8

done - tomarrow is friday, probably will not make the gym. need to do cardio and abs at home.

pulled a groin playing softball two weeks ago, pain is gone but have not tested the legs yet. will start legs light again next week.

Scott

[scott1968s]

5/17-saturday

Good work out today a bit tired at 11:00am.

Back & Bi's
Deadlifts 95x12, 125x10, 145x8,165x6
bent rows 95x12,115x10, 125x10
chins 8,5,4, ---probably could have pushed a couple more out on the last two sets
preacher 75x10,95x7, 115x4 then drop set 75x7
hammers 25x10,30x15,35x7

plans:
-start legs next week. coming of softbal groin injury-no pain anymore but have not tested myself. may go light and possibly avoid squats for the 1st w/o.
-more cardio 3x a week, abs 2x a week
-post food intake

-going away on business end of next week may not have access to a gym. the hotel gym will probably be limited I must improvise.
Maybe more cario, possibly find a gym in the area, or body weight exercises.

[scott1968s]

5/19/03 - Monday 8:00pm

Able to Cardio and abs. A lot to do in the next few days and going away on business wed.

Cardio:
20 minutes on the elliptical
5 minute warm up, 1 minute sprint, 2 minute jog x4, then a 5 minute cool down.

swiss ball crunch 25x2
hanging knee raise 20x2
hanging knee sides raises 10 e/s x 2

Scott

[Mr. Durden]

No routine for forearms?

[scott1968s]

No specific forearm exercises- When I do Hammers it works my forearms pretty hard. My first motion is a wrist curl then the bi-cep curl.


- I need to update my journel

[Mr. Durden]

I suggest you get a specific forearm routine. As you progress you'll find it harder for your bicep, chest, and just about any other exericse to advance in. Think of it this way, if your forearm isn't as developed as the rest of your upper body then you'll find it harder and harder to lift heavier weights and achieve better gains.

[NateDogg]

Originally posted by Mr. Durden
I suggest you get a specific forearm routine. As you progress you'll find it harder for your bicep, chest, and just about any other exericse to advance in. Think of it this way, if your forearm isn't as developed as the rest of your upper body then you'll find it harder and harder to lift heavier weights and achieve better gains.

Any curl works forearms, deadlifts really work forearms, bent rows work forearms, chin-ups work forearms, pull-downs work forearms...need I continue?

Forearms, if anything, are overworked. There is no need, IMO, to add in extra forearm work.

But hey, different strokes...

[scott1968s]

Mr. Durden,

I have to agree with NateDogg. While I do not have a specific forearm routine, they are worked. Mostly with curls, deadlifts and bent rows.

I actually watch my forearms during the bent rows and see the veins and muscular development. I do not need to concentrate on them.

But thanks for the imput.