Features08
01-08-2009, 12:38 PM
Well... starting off training again after taking a month off training to be a supervisor at UPS and being sick at same time took its toll.
Keeping Track of my lifting records now and trying to get in the full swing of things for this year specially for my son (due the 29th of Janurary).
Age: 19
Weight: 182
Height: 6'1
Workout A: (Starting This Friday I go 2 days on 1 day off will keep updating this log for 4 weeks straight)
Cardio: 20 minutes walking on a treadmill incline @ 4mph
Biceps:
Seated Machine Bicep Curls-4 sets, 2 sets of 12 reps , 2sets of 10 reps.
Standing EZ Bar Curls-4 sets, 2 sets of 12 reps, 2 sets of 10 reps.
DB Curls-4 sets, 2 sets of 12, 2 sets of 10 reps.
Rope Hammer Curls-4 sets, 2 sets of 12 reps, 2 sets of 10 reps.
Back:
Seated Rows inner grip: 4 sets, 2 sets of 12 reps, 2 sets of 10 reps.
Lateral reverse grip Pull Down: 4 sets, 2 sets of 12 reps, 2 sets of 10 reps.
Bent over Rows inner grip: 4 sets, 1 set of 12 reps, 1 set of 10 reps, 1 set of 8 reps, 1 set of 6 reps.
Standing Rows outer bar: 4 sets, 2 sets of 12 reps, 2 sets of 10 reps.
Abs:
Oblique Twists-4 sets of 20.
Leg Lifts-4 sets, 2 sets of 20 reps, 2 sets of 15 reps.
Cable Crunches-4 sets of 40 reps.
Supplements:
No-xplode preworkout(might change with White Flood depending..)
Cellmass postworkout(might change with Green Magnitude depending..)
L-Arginine(For Protein Intake)
L-Glutamine(For Protein Intake)
Fish Oil Tablets
ON-Whey
6:30am-Multivitamin, Whole Wheat Bagel, 5 eggs (1 yolk), Bear Naked Granola (Banana Nut).
8:30am-South Beach diet protein bar (Protein Crunch-Peanut Butter), and a can of tuna.
11:00am-2 8oz boneless chicken breast with a potatoe
12:30pm-A Protein Shake (Gatorade Orange+ON Vanilla Whey)
1:30pm- 2 Scoops of No-Xplode
2:00pm- Workout Time
3:30pm-4:00p.m. Muscle Milk Protein Bar (Depending when I get done with workout and when I go into work)
6:30pm- Protein Shake (Gatorade+ON Vanilla Whey)
9:30pm-2 8oz boneless, skinless chicken breasts and a cup of potatoe. (or a deli creation meal if im lazy).
10:00pm-Scoop of peanut butter and sleep.
Keeping Track of my lifting records now and trying to get in the full swing of things for this year specially for my son (due the 29th of Janurary).
Age: 19
Weight: 182
Height: 6'1
Workout A: (Starting This Friday I go 2 days on 1 day off will keep updating this log for 4 weeks straight)
Cardio: 20 minutes walking on a treadmill incline @ 4mph
Biceps:
Seated Machine Bicep Curls-4 sets, 2 sets of 12 reps , 2sets of 10 reps.
Standing EZ Bar Curls-4 sets, 2 sets of 12 reps, 2 sets of 10 reps.
DB Curls-4 sets, 2 sets of 12, 2 sets of 10 reps.
Rope Hammer Curls-4 sets, 2 sets of 12 reps, 2 sets of 10 reps.
Back:
Seated Rows inner grip: 4 sets, 2 sets of 12 reps, 2 sets of 10 reps.
Lateral reverse grip Pull Down: 4 sets, 2 sets of 12 reps, 2 sets of 10 reps.
Bent over Rows inner grip: 4 sets, 1 set of 12 reps, 1 set of 10 reps, 1 set of 8 reps, 1 set of 6 reps.
Standing Rows outer bar: 4 sets, 2 sets of 12 reps, 2 sets of 10 reps.
Abs:
Oblique Twists-4 sets of 20.
Leg Lifts-4 sets, 2 sets of 20 reps, 2 sets of 15 reps.
Cable Crunches-4 sets of 40 reps.
Supplements:
No-xplode preworkout(might change with White Flood depending..)
Cellmass postworkout(might change with Green Magnitude depending..)
L-Arginine(For Protein Intake)
L-Glutamine(For Protein Intake)
Fish Oil Tablets
ON-Whey
6:30am-Multivitamin, Whole Wheat Bagel, 5 eggs (1 yolk), Bear Naked Granola (Banana Nut).
8:30am-South Beach diet protein bar (Protein Crunch-Peanut Butter), and a can of tuna.
11:00am-2 8oz boneless chicken breast with a potatoe
12:30pm-A Protein Shake (Gatorade Orange+ON Vanilla Whey)
1:30pm- 2 Scoops of No-Xplode
2:00pm- Workout Time
3:30pm-4:00p.m. Muscle Milk Protein Bar (Depending when I get done with workout and when I go into work)
6:30pm- Protein Shake (Gatorade+ON Vanilla Whey)
9:30pm-2 8oz boneless, skinless chicken breasts and a cup of potatoe. (or a deli creation meal if im lazy).
10:00pm-Scoop of peanut butter and sleep.