Muskle's "It's TIME!!!" Log!!!(13)

[Muskle]

Well to start off
i am 13 years old going to be 14 in mid April
5'9 and 179 pounds(chubby)

right now im just eating(staying away from junk food) and lifting

at such a young age people say i shouldn't be cutting so im holding onto that till this Summer(June)

and i just need to start working more hard cause right now i'm at a plateau
so im going to start keeping track on what i do in the gym

Split:
Monday-Back, Biceps
Tuesday-Chest, Triceps,Shoulders
Wednesday-Quads, Abs(i don't really do much this day)
Thursday- Rest
Friday-Biceps, Tris
Saturday-depending on how im feeling, Abs


WISH ME LUCK GUYZ!!!

[Muskle]

Well to get started my workouts consists of lat pulldowns, lat pulldowns behind the head,dumbbell rows,smith machine rows,concentration db curls, db curls, hammer curls,Machine preacher curls,chest press,pec deck,db flyes, db press, pushups,tricep pushdowns, tricep extensions, seated tricep press,leg extentions,abdominal curls,machine ab curls(your doing sit-ups but u can adjust weight),

[Muskle]

WeightxReps

I stretched for a couple of minutes before lifting
then

i went on the lat pull down machine and did
100x10 for 5 sets

dumbbell rows
35x10 for 5 sets slow and good form

lat pulldown behind head
100x10,9,8 (lat pulldown behind head)

Concentration Curls(Warm up)
20x10 for 3 sets

Dumbbell Curls
25x8,8,8,7

Dumbbell Hammer Curls
25x8,8,8,7

Preacher Curls Machine (Both Hands)

80x 8,5




My mom called me and told me to go home so i got called off short
i would've done like 2 more sets but oh well ill just call that a day

walked back home (10 minutes)
took a scoop of whey

=]

[Muskle]

Well i have a new split due to plenty of reasons

Monday-back, bis
Tuesday-Chest
Wednesday- quads, abs
Thursday-Rest
Friday-Bis,Tris,Shoulders
Saturday-Rest
Sunday Rest

WeightxReps

ok today was a chest day

started off with incline Dumbbell Presses
30x10,10,10,10,9(couldve done 35's for like 7-8 reps but ill hold it till next tuesday)

Chest Press Machine

115x9,8,8,8,8

One Arm Pec Deck

55x 10 10 10 10 10

then finally the guy put the dumbbells that i wanted to use to do db flyes back in the db rack as well as the adjustable bench

Incline Dumbbell Flyes

20x 10,10(too damn light)
25x 7

[Muskle]

Today was a boring leg and abs day

Leg Extensions

Weightxreps

100x 10,10,10,10,10,10,10

Decline Sit-ups

SetsxReps

3x15,15,15

Sit-ups

3x10

well tomorrow is my rest day and friday is my biceps triceps shoulders day
gotta get some rest


damn guyz give me feedback i feel lonely here lol xD!@! =]

[Muskle]

Thursday- Rest Day!!!

well today i woke up got my glasses put it on then it shattered in half the bridge part

so yeah im fucin mad and pissed ATM

[readyforthepain]

good luck with everything come check out my log

[Muskle]

good luck with everything come check out my log

thanks bro!!!

[Muskle]

doing bis,tris, and shoulders in a hour!!!

[Muskle]

So today, i was ready and pumped but like 2 hours before going to the gym my right tris were in pain and killing me(idk wtf was going on with it) i didint work my tris out in a week.. so i waited and hoped that the pain would be gone by the time i go to da gym..

so i went to the gym

WeightxReps

Concentration Dumbbell Curls

20x10,10,10

Dumbbell Curls

25x10,10,10,10,8

Dumbbell Hammer Curls

25x10,10,10,10,9


i went onto the bench to do some lying tricep extensions

and my right tris gave up....they were in so much pain(i don't even know why) so i changed my tris SCHEDULE AGAIN!(FUC) to next Tuesday

Went onto shoulders (weak workout)

Dumbbell front raise

15x8,8,8,8,7

dumbbell side laterals

15x8,8,8,8,6

I could feel my Biceps getting stronger cause the 25's felt way much lighter


i would rate that workout a 5.5/10!

[readyforthepain]

hope your tris get well and looks like a good workout

[Muskle]

hope your tris get well and looks like a good workout

thanks, i hope it does also....

hmmm i think im gonnna put up

dumbbell rows
40x8,8,8,8,8

on monday

and i hope to be curling 30 lbsx 8

in 2 weeks

[Muskle]

Saturday- Rest Day

[readyforthepain]

just checking in see how everythings going.

[RENEGADE5589_DEL]

good luck

[Muskle]

Sunday- Rest Day

thanks guyz!!!

i think im going back to my old workout split...
i dont feel my chest getting worked out enough doing them once a week
so starting tomorrow im doing this for now on:

Monday-Chest/Tris
Tuesday-Back/Bis
Wednesday-Rest
Thursday-Chest
Friday-Bis,Shoulders
Saturday-Legs/Abs
Sunday-Rest

[Muskle]

this is what i plan on doing tomorrow(chest/tris day)

incline DB press

35x8,8,8,8

incline DB flyes

25x 8,8,8,8,

Flat DB press

40x 7,7,7

Chest press

115x 10,10,10


Tricep pushdowns(machine)

40x12,12,12,12

lying one arm dumbbell extensions(concentrated)

15x8,8,8,8,

[Muskle]

Monday 2/2/09- Chest/Triceps Day

WeightxReps

Started off with some incline Dumbbell Presses

35x8,8,7,10,9

Chest Press Machine

115x10,8,8

Incline Dumbbell Flyes

25x 10,8,2(shoulders gave up)

Flat dumbbell Presses

40x 7,6

Went onto Triceps......

Standing behind the head tricep extension(both hands)

20x 10,9,8

my triceps was pretty much worn out after those

Dumbbell Kickbacks

20x8,7

Tricep Pushdowns(Machine)

40x 10,10,9,8

Wow that was a good workout!!!
lol, i finally got to do triceps
i would rate that workout 8/10

well tomorrow is my back/biceps day

=]!!!

[readyforthepain]

great looking workout keep at it.

[Muskle]

Tuesday 2/3/09- Biceps,Shoulders

Well today was suppose to be my back/bis day but my back(lats) got sore from dumbbell benching(lol wtf???), so i moved back day to Thursday and just did Bis and shoulders today...

Dumbbell Curls

25x 10,10,10,8

Dumbbell Hammer Curls

25x 10,10,9,9,10

Concentration curls

20x 10,10,10

went on to do shoulders

Dumbbell front raises

15x 8,8,8,8,8,8,8,8


i feel my shoulders getting stronger im putting up 20 next time

well wasn't a bad workout day but i didn't get pumped or hyped,
i brought a couple of friends so i was talking to them in between sets so yeah

i would rate that workout a 6.5/10

[readyforthepain]

looking good keep it up

[Muskle]

lol switching rest day to tomorrow

doing lats in a hour

[Muskle]

blah rest day was TODAY LOL!!!

Wednesday 2/4/09- Rest Day

doing Lats tomorrow


and chest,shoulders on Friday!

[Freddie Beef]

In my humble opinion, I think you would see better results working on more compound lifts than isolation lifts. Subbed. Good work bro. If I had the motivation to get in shape when I was your age, I wouldnt be a fatass now. Good job.

[Muskle]

yeah i do back/bi
chest/tri

but after chest day my back gets sore

so i just do biceps and i do shoulders to replace back

Well Thanks!!!

and umm DOING Lats in 30 minutes!

[Muskle]

yeah my journal is in this section now!!!

Thanks Layne Norton!!!

kk be back in an hour and 30 mins

doin lats!

[readyforthepain]

good luck

[Delusional]

Hey, just a reccomendation.

You don't need all of that. Tbh, you should just stick to basic compounds for now.

I'm also 13. I also started like you, doing many machines and volume. I got on rippetoes after about 3 or 4 months of that type of training, had much better gains in a month than in those 3.

Just get on a simple program, you don't need all of that. Gl with your training.

[readyforthepain]

Hey, just a reccomendation.

You don't need all of that. Tbh, you should just stick to basic compounds for now.

I'm also 13. I also started like you, doing many machines and volume. I got on rippetoes after about 3 or 4 months of that type of training, had much better gains in a month than in those 3.

Just get on a simple program, you don't need all of that. Gl with your training.

this

[Muskle]

Thursday 2/5/09- Lats

Dumbbell Rows

40x 8,8,8,8,

Lat Pulldown

100x 8,8,8,8

Lat pulldown behind head

100x 8,8,8

blah didn't get any pump or anything

i would rate that workout a 5/10.

[readyforthepain]

nicw workout

[Muskle]

Thanks for the recommendation guyz

but i heard that Rippetoes is only for people who want to gain strength(mostly)...im pretty strong for being 13...(curling 30x8 PR on Tuesday)

what i want and need is definiton to look cut, is there a program for that???

i heard that 8-10 rep range is good for definition and strength

[Muskle]

oh yeah i forgot to add that i have no Access to a Real gym

and i go to a public gym in another complex

which only has 5-50 lbs dumbbell

2 adjustable benches
a smith machine
glute machine
leg extension machine
chest press machine
pec dec machine
2 ab machines
and this little thing where u can do almost every workout(pullups,cable cross overs,rope pushdowns,barbell curls(machine).. and like almost ever muscle group accept legs can be worked in this little station sorry i dont know what its called
Preacher Curl Machine(both hands)
2 treadmills,2 bikes, 1 elliptical

so i cant squat, or dl

[Muskle]

nicw workout

Thanks

im logging off right now....Good night

Decided im going to do Chest and Shoulders Tomorrow!!!

i can't WAIT!

[Delusional]

Thanks for the recommendation guyz

but i heard that Rippetoes is only for people who want to gain strength(mostly)...im pretty strong for being 13...(curling 30x8 PR on Tuesday)

what i want and need is definiton to look cut, is there a program for that???

i heard that 8-10 rep range is good for definition and strength

Hmmm, you want that?


Get a diet. No rep range for definition. that rep range is mostly size and strength.

And no, you aren't pretty strong. It doesn't really matter if you can curl the 60s right now. And, at our age there isn't a strength program that wont give us size as well.


If you can't get into a real gym, then gl on that routine. I'd say find a real one.

[Muskle]

Hmmm, you want that?


Get a diet. No rep range for definition. that rep range is mostly size and strength.

And no, you aren't pretty strong. It doesn't really matter if you can curl the 60s right now. And, at our age there isn't a strength program that wont give us size as well.


If you can't get into a real gym, then gl on that routine. I'd say find a real one.

kk...


Doing Chest and Shoulders in an hour baby!!!

[Muskle]

Friday 2/6/09- Chest/Shoulders day

Incline DB bench

35x 10,9,10,9

Flat DB Bench

40x 9,10,9,8

Chest Press Machine

115x 8,7(7 and 1/2)

One Arm Peck Deck

70x 10,12,12

Incline dumbbell Flyes

25x9,7 (lol i hate doing these!)

Went on to do Shoulders

Dumbbell Front Raises

20x 8,7,7,7

Dumbbell Shoulder Press

25x 7,7,5

good workout day
my chest got stronger...

9.5/10 workout

lol i went to put the dumbbell back in the rack but i didint see and smashed my index finger between the dumbbell and the rack... lol left a big big cut that was bleeding bad(wrapped a paper towl around it) and continued!

[readyforthepain]

lol nice

[Muskle]

kk im logging off in a second

well heres my ideal split for next week

Monday- Back/Bis
Tuesday-Chest/tris
Wednesay-Rest
Thursday-Bis,Shoulders
Friday- chest
sat-legs,abs

GOOD NIGHT!!!

[Muskle]

GOOD MORNING BUDZ!!!

getting a lat spread pic in an hour or two!!!

oh yeah doing legs and abs later

[Muskle]

blah! legs and abs failed and lat spread as well
i went to da mall with my friends lol

doing them on wednesday

[Muskle]

NVM
i decided to do legs and abs today(lol, had nothing else to do)

Weightx Reps

Leg Extensions

110x 10,10,10,10,10,10
100x 15

Decline Sit-ups

2x15

Sit-ups

Reps

10,12,10,10

lol

doing back and bis tomorrow

feeling a lil weak and got a lil headache

i bought 2 monsters energy drink to get me pumped tommorow BABY!!!

GOOD NIGHT!

[Muskle]

i woke up and walked around my apartment complex for 25 minutes

school....

i finally got my new glasses today theyre a lil big but its fine


lats and bis in an hour....

[readyforthepain]

weres the pic

[Muskle]

weres the pic

ill get one by this week

[Muskle]

im gonna start doing a 25 minute walk cardio every weekday morning

Monday 2/9/09- Back/Biceps

Dumbbell Rows

40x 8,8,8,8,8

Lat Pulldown

100x 10,9,8,8,8

Lat pulldown behind head

100x 9,7

Biceps.............................

Dumbbell Hammer Curls

30x 5,5,5,5,5

Dumbbell Curls

30x 5,5,5


felt good after

9/10 workout!

Chest/Tris/Shoulders(<-- Light) Tomorrow!

[Muskle]

Tuesday 2/10/09- Chest/Triceps

Started the day with a 25 minute cardio(jogged for 5 minutes in between) in the morning....

i decided not to do shoulders today and will be doing em on Friday

Incline DB Press

35x10,9,9,8

Flat Db Press

40x 10,9,9,7

One Arm Pec Deck

80x 10,10,10,9

yeah its a machine but this sht is good i could feel it in my chest and shoulders

Triceps.............

Tricep Pushdowns on a lat pulldown machine

40x 12,10,9,9

Standing behind the head dumbbell extensions(both hands)

20x 10,10,10,8

going to do biceps on Thursday
and Chest/shoulder on Friday


blah that was a 6/10 workout

[readyforthepain]

keep up the work

[Muskle]

Gotcha =]


Wednesday 2/11/09- Rest Day

i was curious to see how much i weigh so i went on the scale(friend's)

first time i went up it said 186.6 lb (i was like WTF)

second time was like 181

then 176

i went on for the last time and it said 180 lb

............................

Doing Biceps tomorrow

hoping to do 9-10 sets

[Muskle]

DArn it!!!

i couldnt get my 25 minute walk this morning, lol i forgot to set the alarm clock and i just slept through.....

well doing biceps in 30 minutes....

[Muskle]

Thursday 2/12/09- Biceps

Dumbbell Hammer Curls

30x 8,8,8,8,8

Dumbbell Curls

30x 8,8,7 <--- PR BABY PR!!!!!

Concentration Curls

25x 8,7 PR

happy wit my new records....

but i felt like i couldve done more (set-wise)

8/10 workout

Doing Chest and Shoulders Tomorrow!!!

[Muskle]

Friday 2/13/09- Chest/Shoulders

i walked/jog around my complex for 25 minutes in the morning....

Incline DB PRESS

35x 10,10,9,8

Flat DB PRESS

40x 10,9,9,7

One Arm Pec Deck

100x 10,10,10,10, (LOL, IM FALLING IN LOVE WITH THIS MACHINE!!!)

50 push-ups

Dumbbell Front Raises

20x 8,8,8,8,8

feelin pretty good with this w/o

[Muskle]

Saturday 2/14/09- Rest Day...

i Walked to Wal-Mart to buy some Body fortress protein cause i only had like 2 servings left in my other tub.......

damn that was a frikkin pain took 50 minutes just to get there then the walk back....

well i was using Vanilla... so i decided to try something new- Strawberry

so i bought it....cost me about 15 $ for a 2lb
went home and tested it out and Damn! it was delicious!!

lol.....

might do legs tomorrow.......

no skool on monday...

[Muskle]

Sunday 2/15/09- Rest Day..

ill sneak in legs on thursday...

[Muskle]

no school tomorrow...

i MIGHT go to a real gym tomorrow (my friend has membership to LA fitness)

GOOD NIGHT

LATS/BIS/ TOMORROW!

[Muskle]

doing back/bis in an hour!

[Muskle]

Monday 2/15/09- Back/Biceps


DB Rows

40x 9,9,9,8

Lat Pulldown

115x 8,8,6,6 PR

Lat pulldown behind head

100x 8,8,7,6

my biceps and forearms were tired and hurt after all those pull downs...

DB Hammer Curls

30x 8,7,6

DB concentration Curls

25x 8,7,6,


lol wow that felt like a short work out

prolly only like 40 minutes

6.5/10 workout

doing Chest/Triceps TOMORROW!!!

[Muskle]

Monday 2/15/09- Back/Biceps


DB Rows

40x 9,9,9,8

Lat Pulldown

115x 8,8,6,6 PR

Lat pulldown behind head

100x 8,8,7,6

my biceps and forearms were tired and hurt after all those pull downs...

DB Hammer Curls

30x 8,7,6

DB concentration Curls

25x 8,7,6,


lol wow that felt like a short work out

prolly only like 40 minutes

6.5/10 workout

doing Chest/Triceps TOMORROW!!!


WHOOPS i meant 2/16/09

DANG IT I CANT EDIT IT BLAH oh well!

[Muskle]

Tuesday 2/17/09- Chest/Triceps


Incline DB Press

35x 10,10,9

Flat DB Press

40x 10,10,9

Chest Press

115x 8,9,8


Incline DB Flyes

25x 8,10,8


Tricep pushdowns on a lat pulldown machine...

40x 12,12,10,9

Tricep Extensions (behind the head with two hands)

20x 12,10,8


7/10 work out, I couldve done better.....

well tomorrow is Rest Day...

and doing some cardio..

[Muskle]

Wednesday 2/18/09- Rest Day

FUCC.!!!

Diet was pretty bad

i ate 2 medium choclate kit kat bars.....(420 cals 22 grams of fat)

oh well gotta live wid it!


doing Biceps/legs tomorrow

[Muskle]

Thursday 2/19/09- Biceps

Dumbbel Hammer Curls

30x 10,9,8,8,6

Dumbbell Curls

35x 5,3

30x 8,7

Concentration Curls

25x 8,8,7


6/10 workout

[Muskle]

Friday 2/20/09- Chest/Shoulders

Changed the order of my routine a lil bit

Incline DB PRESS

35x 10,10,10,10

One Arm Pec Deck

115x 10,10,10,10

Flat DB Press

40x 10,10,9,7


Dumbbell Front Raises

15x 10,10,10,10,10

i lowered the weight in front raises because with the 20 pounders i just swing my arm up (bad form)

did with 15's slowly with good form

i did some other excercise for chest(pulley flyes on incline bench)


7/10 workout

rest day tomorrow

[Delusional]

Monday- Back/Bis
Tuesday-Chest/tris
Wednesay-Rest
Thursday-Bis,Shoulders
Friday- chest
sat-legs,abs

1)There is no reason to do chest/biceps twice a week.
2)If you insist, change the friday chest to saturday and legs on friday. Why? Many pushing/pressing exercises will use shoulders so give it some rest.
3)Squat and dead....

[Muskle]

Monday- Back/Bis
Tuesday-Chest/tris
Wednesay-Rest
Thursday-Bis,Shoulders
Friday- chest
sat-legs,abs

1)There is no reason to do chest/biceps twice a week.
2)If you insist, change the friday chest to saturday and legs on friday. Why? Many pushing/pressing exercises will use shoulders so give it some rest.
3)Squat and dead....


i get better/faster results if i do them twice a week

i have very limited gym access i just work with what i can.... and theres no squattin and deadlift bar to do that in my complex gym

so right now i just work with what i can till i get a gym membership to a real one

This is my Routine since like 2 weeks ago:
Monday-back/bis
Tuesday- Chest/tri
Wednesday- Rest
Thurday- Bis/Legs
Friday- Chest/shoulders
rest
rest


Saturday- 2-21-09 was rest day

Sunday- 2-22-09- rest day


Did 25 minutes of walking with like 3 minute jogs alltogether..... morning fasted cardio....

[Muskle]

Monday 2/23/09- Back/Biceps

walked around apartment complex for 20 minutes

Dumbbell Rows

40x 10,10,10,10

Lat Pulldown

115x 8,7,7,7

Lat pulldown behind head

100x 9,9,8,8

i attempted to do a 5x5(hammer curls) on 35lb dumbbels but failed(my forearms were tired from pulldowns)

Dumbbell Hammer Curls

35x 3
30x 8,8,8,8


Will do 5x5 with 35lb DB on Thursday

Chest/Triceps Tomorrow


8.5/10 workout

[Muskle]

Tuesday 2/24/09- Chest/Triceps

didint get my morning cardio fell asleep BLah! will do tomorrow...


Incline DB Press

35x 10,10
40x 9,8

Flat DB press
40x 10,9
45x 7,8

One Arm Pec-Deck

115x 10,10,10,10


Tricep Pushdowns(on lat pull down machine)

40x 12,12,12,12

DB behind the head tricep extensions(both hands)

25x 8,8,7


lol, cool new lifts
9/10 workout

[Muskle]

Wednesday 2/25/09 - Rest Day

omg i slept through again zz.z..........



biceps tomorrow

[Muskle]

Thursday 2/26/09- Biceps!!!


Dumbbell Hammer Curls

35x 5,5,5,5,5

Dumbbell Curls

30x 8,8,7

Dumbbell concentration Curls

25x 8,8,8



......walked to walked to Kroger and got me a gallon of low-fat milk(will drink 1 1/2 glass with half whey in the morning)

short but solid workout

9/10 workout

[Muskle]

Friday 2/27/09- Chest/Shoulders


Incline Dumbbell Bench Press

40x 9,8,8,7

Flat Dumbbell Bench Press

45x 8,8,7,8

One-Arm Pec Deck

115x 10,10,
130x 8,8


Dumbbell Front Raises

15x 10,10,10,10,10



the walk back home was pretty rough(my house is about a 7-8 minute walk from the gym)...yeah it was raining !!!

got super-soaked!!! =[

8.5/10 workout

[Muskle]

Saturday 2/28/09- Rest Day

walked to kroger... and bought a gallon of lowfat choclate milk and 18 large kroger eggs

the walk back home was painful on my traps carrying dat shiz
should last me a week

[Muskle]

Sunday 3/1/09- Rest Day

doing back and biceps tommorow!

[Muskle]

Monday 3/2/09- Back/Biceps


Dumbbell Rows

45x 5,5,5,5,5 (easy)

Lat Pulldown

115x 5,5,5,5 (lol wtf last week i was doing 8 reps now 5? lol i was probably tired from DB rows??? lol, maybe)

Lat pulldown behind head

100x 10,10,10


Dumbbell Hammer Curls

30x 8,8,8,8


buying a gallon of skim milk tomorrow.....

3/10 workout...lol idk i didint really feel anything it sucked...!

[Muskle]

Tuesday 3/3/09- Chest, Triceps

Incline DB press

40x 10,9,9,8

DB flat press

45x 9,8,8

One-Arm Pec Deck

130x 8,8,8


Tricep Pushdowns

55x 7,6,6,6 (not the most perfect form, but decent)


bought a gallon of skim milk(woohoo loving the nutrition fact on it):)

well pretty good day id say

8/10 workout
REST Day Tomorrow

[Muskle]

Wednesday 3/4/09= REST DAY

bla bla blah resting

biceps tomorrow

[Muskle]

blah im going to start working out my traps on Fridays

chest/shoulder/traps

[Muskle]

Thursday 3/6/09- Biceps


Dumbbell Hammer Curls

35x 5,5,5,5,5

Dumbbell Curls

30x 8,8,8

Dumbbell Concentration Curls

25x 8,8,8

the concentration curls got a little bit lighter.....cooll......going for 10 reps next week......

7/10 workout

[Muskle]

Friday 3/6/09- Chest/Shoulders/Traps

Incline Dumbbell Bench

40x 10,10,10

Flat Dumbbell Bench

45x 10,9,8

Flat DB flyes

25x 4,8,5 ( everytime i do this movement my shoulders are always hurt)

One-Arm PEc Deck

130x 8,8,8


Dumbbell Front raises

15x 10,10,10,10 (i go for form on this movement)


Dumbbell Shrugs

25x 10,10,10,8 (first time doing this exercise, went for form)

i also did some heavy cable crossovers about 4-5 sets.... wow felt that sht on my upper chest and middle/inner chest didint record it just did for fun..cool


7.5/10 workout

rest day tomorrow gettin haircut...! yay!

[Muskle]

Saturday 3/7/09- REst DAY!!!

GOt my haircut.......

[Muskle]

Sunday 3/8/09- REST DAY!!!

going to start doing heavy cable crossovers on chest day (3 sets 6-8 reps)

will start doiing traps on monday and friday

[Muskle]

Monday 3/9/09- Back/Biceps/Traps

Dumbbell Rows

45x 10,10,10,9

Lat Pulldown

115x 8,8,8,7

Lat Pulldown behind the head

115x 7,5,5 (Damn!!! this sht was heavy)


Dumbbell Hammer Curls

30x 10,9,9,9 (woohoo these got lighter im progressing!)


Dumbbell Shrugs

30x 9,9,8

Reverse Pec Deck

70x 9,8,7


restocked on skim milk.....

idk

7/10 workout

[Muskle]

Tuesday 3/11/09- Chest/Triceps

Damn man!!!
got into the gym and it was loaded...After waiting for about 20 mins doing nothing i was like eff this, this guyz not going to give up the bench...


One-Arm Pec Deck

130x 5,5

dude finally gets up and starts doing standing curls...

Incline DB bench

40x 10,10,10,9

Flat DB Bench

50x 7,5

One-Arm Pec Deck

130x 8,8

I did some cable crossovers dang i forgot to record it i go so pumped from doing em i didnt wanna stop i did like 5-8 sets idk sht felt good


Tricep Pushdowns

55x 8,7,7,6,5


5/10 workout(because of the crowded gym)

[Muskle]

Wednesday 3/11/09- Rest Day!!!

rest rest rest......................

might do traps tomorrow

[Muskle]

Thursday 3/12/09- Biceps/Traps


Dumbbell Hammer Curls

35x 5,5,5,5,5

Dumbbell Curls

30x 9,8,7

Dumbbell Concentration Curls

9,9,8


Lat pulldown behind the head

115x 7,7,6,5

Dumbbell Shrugs

30x 9,9,8,7


holy sht the gym was loaded pretty bad sucked......


7.5/10 workout

[Muskle]

Friday 3/13/09- CHEST BABY CHEST!!! WOOT!!!


Incline DB Press

40x 10,10,10,9 (did this with a squeeze at the top of the exercise and slow form)

Flat DB Press

45x 10,9

50x 4(sht, idk what happened i couldnt lift it anymore with my left hand and it just dropped on my chest ouch!!!)

50x 7

One Arm Pec Deck

130x 8
145x 5,5

Cable Crossovers

22.5x 7,7,8,9,8,7,7,7

LOL 8 sets baby(got pumped like always with this exercise)
u mad???


9/10 workout

tomorrow and sunday=rest rest rest
need to restock on my whey next saturday.....!

[Muskle]

Saturday 3/14/09- REST DAY

ZzZzZzZzZzZzZZZzzzZZzzzZZzzZzzzzzzZZZZ............ .................!

[Muskle]

Sunday 3/15/09- REST DAY

churchh..... :)

[Muskle]

Monday- Back/Biceps/Traps(lol SHORT)


Lat Pulldown

130x 7,6,6,4


Dumbbell Shrugs

35x 7,7,7,6


Dumbbell Hammer Curls

30x 12,12,10


WOOHOO my arms got stronger will do back again on Thursday

and going to attempt a 35x 8 hammer curl on thursday also


short didint feel anything and was tired

2/10 workout