Young Tigir's Workout Journal

[bengaltiger16]

I prefer this over the workout tracker (very useful but too tedious for my taste), so im gonna start writing my workouts here

Fri. 8/29/08
Quads/Back

I do one set of legs, then one set of back in each pair of exercises

BB squat - 3 sets, 8 reps x 275, 275, 275 lbs
BB Bent Over Row - 3 sets, 8 reps x 135, 155, 155 lbs

Leg Press (Machine)(One Leg) - 3 sets, 8 reps, 2 legs x 250, 300, 300 lbs
Lat Pulldown - 3 sets, 8 reps x 150, 160, 160 lbs

One Leg Squat - 3 sets x 8 reps x 2 legs x 0lbs
Straight Leg DL - 3 sets x 8 reps x 2 25lb DBs

Notes: I was in a rush since I got in an hour before the gym was about to close...I killed my legs, I could of went harder on the back but I wanted to make sure to do lower, upper and lats.

[bengaltiger16]

Chest/Legs

BB Bench 3x8x245 - last set only 4 reps

Chest Dips 3x8x0lbsx8 count down
Abductor/Adductor Machine 3x8x 110,125,165

DB Incline 3x8x75lbs
BB Lunges 3x8xeach leg x 135lbs

Cable Flys 3x8x 96,96, 120
Calf Raise on Leg Press Machine 3x8x each leg x 200lbs

Notes: First workout in 4 days cuz of labor day wkend, kinda mad I skipped out on the gym before this
-very happy with my chest, only thing is that im getting ahead of my back, so i have to try to balance out
-also very happy with legs, guys would be surprised how useful the abd/adductor machine is! lunges and calves were tough but im gettin better

Todays Diet:

Meal 1: Cereal, banana, protein shake, multivitamin
Meal 2: PB and J, beef jerky
Meal 3: Cytogainer shake after workout
Meal 4: Pasta, veggies, chicken, flax seed oil
Meal 5: Pasta, shrimp, veggies, fish seed oil

If anyone needs more specifics or anything let me know, I kinda just do this for myself cuz there are alot more qualified/accomplished ppl to learn from on this site than myself!

[bengaltiger16]

but any comments, suggestions would be greatly appreciated!

[bengaltiger16]

Bis/Tris/Back

DB Bi Curl 3x12x45lbs each hand, last set 8 reps
DB Seated Rear Delt Lat Raise 3x8x25lbs each hand

DB Kickback 3x8x30lbs each hand
Machine Lat Pulldown 3x8x 160, 180, 200 lbs

Diamond Pushups 3x8x 4 ct up and down
Bicep Pushups 3x8x 4 ct up and down

(supersets by pairs)

Notes: It was a monsoon outside, so I decided to use the little gym inside my apt complex, not a lot of variety but better than not working out at all. I think I'm gonna do some more back next time I hit the gym, but I def. feel all the areas I hit today!

Diet: I was feeling sick most of the day so I cheated alot just to get fuel into my body, but I was definitely happy I got over 200 g's protein and drank plenty of water.

Meal 1: Yogurt, Almonds, Whey Protein shake with milk
Meal 2: Wheat Bread, Chicken Patty, FF cottage cheese, FF cheddar, ketchup, sun chips
Meal 3: burger king...=/
Meal 4: Cytogainer shake with 16 oz FF milk
Meal 5: Rice, Veggies, and 2 stuffed chicken breasts (broccoli and cheese)

[bengaltiger16]

Cardio - Ran 10 sets of 30 sec sprints on the treadmill, with a 2min rest after each one (yea kinda long)
first 5 sets at 11.0, next 4 sets at 10.0, last set at 12.0!
walked at 3.0 in between

My heart rate was about 175 avg, maxed at 195
In total was on the treadmill about 25 min.

After I decided to some lifting, just some pushups and shrugs

Diet:
Meal 1: Oatmeal with milk and whey protein mixed in
Meal 2: Cytogainer shake
Meal 3: Whole grain bread, chicken patty, ketchup, ff cottage chees and ff cheddar
Meal 4: Pasta, chicken cooked in olive oil, and veggies
Meal 5: same as 4

Supplements: Multivitamin, 1 flax seed oil tablet and 1 fish oil