ASATS' Journal

[ASATS]

Im starting a new routine tommorow.

Monday- Chest

Bench-3x10
Dumbell bench-3x10
Decline dumbell bench-3x10
Dumbell flies-3x10

Tuesday- Back

Lat pulldowns-3x10
deadlifts-4x5
bent over rows- 3x10
lying rows-3x10
bb shrugs-5x20
behind back bb shrugs-5x20
db shrugs-5x20
underhand lat pulldowns- 3x10
reverse crunches - 3x10

Wednesday- Rest

Thursday-Legs

BB Hacksquats- 3x10
stiff leg deadlift- 3x10
front squats- 3x10

Friday- Shoulders, Biceps, and Triceps

Military press-4x5
Front lateral raises- 3x10
shoulder press- 3x10
skull crushers-4x10
bb curls- 3x10
hammer curls-3x10
wide grip bb curls-3x10
bb concentration curls-3x10
tricep pushdown-3x10
tricep kickbacks- 3x10
close grip bench- 3x10

Saturday-abs, forearms

weighted crunches- 5x20
weighted twists- 5 x20
reverse curls- 3x10
wrist curls-3x10


after that i take cytogainer. And Protein shake for a meal replacement later on. This is what i am starting tommorow i will come back and update if any of you care.

** I WILL BE DOING ABS EVERYDAY SINCE I LACK THEM.

[gloucester]

Looking good man! Good luck! Subbed.

[bluffcolts]

I am subscribed!!!!!! Good luck man. :)

[bluffcolts]

If I may make a suggestion, Dips(weighted if you can) and dumbell pullovers are great chest excercises to throw in.

[ASATS]

If I may make a suggestion, Dips(weighted if you can) and dumbell pullovers are great chest excercises to throw in.

Alright man thanks, im gunna add the pullovers because i dont have anyplaces to do dips at my house. :D

[ASATS]

Today was the BEST workout i ever had. This is what i did.

It was CHEST day.

4x5 Bench Press. ( I did a weight that i struggled with)
4x5 Dumbell Bench. ( 40 lb. weights on each hand) ( i never could lift those)
3x10 Dumbell flies. ( with 15s,)
4x5 Decline Dumbell. ( 40 lb weights)
3x20 weighted crunches on decline
3x20 weighted twists on decline.

It was great. Now im going to drink my nasty Cytogainer shake.






PS. in my other post i said i had dumbells that went from 15lb.-60-lb well i made a mistake and there 40 lbs. AND I CAN LIFT THEM! :D

[bluffcolts]

Today was the BEST workout i ever had. This is what i did.

It was CHEST day.

4x5 Bench Press. ( I did a weight that i struggled with)
4x5 Dumbell Bench. ( 40 lb. weights on each hand) ( i never could lift those)
3x10 Dumbell flies. ( with 15s,)
4x5 Decline Dumbell. ( 40 lb weights)
3x20 weighted crunches on decline
3x20 weighted twists on decline.

It was great. Now im going to drink my nasty Cytogainer shake.






PS. in my other post i said i had dumbells that went from 15lb.-60-lb well i made a mistake and there 40 lbs. AND I CAN LIFT THEM! :D



Good job man, make sure you get good sources of protein, chicken, tuna, eggs.. etc cottage cheese with some fruit is my favorite before bed snack. :)

[ASATS]

lol alrite thanks man.....the only thing is i have NOTHING in the house bc my mom needs to go food shopping. I didnt even eat breakfast. :( ill make up for it at my grandmas house. :D

[bluffcolts]

lol alrite thanks man.....the only thing is i have NOTHING in the house bc my mom needs to go food shopping. I didnt even eat breakfast. :( ill make up for it at my grandmas house. :D


Go shopping with her, throw things in the cart you need when she isnt looking. :p Yeah Grandmas always feed ya good. :D

[ASATS]

Go shopping with her, throw things in the cart you need when she isnt looking. :p Yeah Grandmas always feed ya good. :D

haha yea i will,......and my grandmas a health nut so all she has is GREAT food.

[ASATS]

just checkin in.....another great workout today. This is what i did.

3x10 lat pulldown
3x10 underhand lat pulldown
4x5 laying rows
4x5 bent over rows
4x5 deadlifts
3x10 barbell shrugs
3x10 dumbell shrugs
3x10 reverse crunches
3x20 weighted crunches
3x20 weighted twists.






after all that. Cytogainer. :D

[bluffcolts]

just checkin in.....another great workout today. This is what i did.

3x10 lat pulldown
3x10 underhand lat pulldown
4x5 laying rows
4x5 bent over rows
4x5 deadlifts
3x10 barbell shrugs
3x10 dumbell shrugs
3x10 reverse crunches
3x20 weighted crunches
3x20 weighted twists.






after all that. Cytogainer. :D



Nice job man! Did you find yourself a gym?

[ASATS]

no, i just upped the weights at my house, im lifting weights i never could before. :D

[bluffcolts]

no, i just upped the weights at my house, im lifting weights i never could before. :D



Thats great man, keep at it! Its really good that you are not letting anything stop you. Keep working hard and you will get there.

[ASATS]

thanks man.....

[ASATS]

Today once again was GREAT. im really improving.

I added 30 pounds on my curls so now im at 60. And i can do it 6 times.

im really loving this new routine. Im not seeing physical results yett, but im deff getting results in the weights.. :D

[bluffcolts]

Today once again was GREAT. im really improving.

I added 30 pounds on my curls so now im at 60. And i can do it 6 times.

im really loving this new routine. Im not seeing physical results yett, but im deff getting results in the weights.. :D



Great job on the progress, It takes time to see the results. They will come, keep up the good work!

[bluffcolts]

Hey bro, how is the weekend going? Workout any? I have to go into the gym today and it the hamstrings and calves!

[ASATS]

i took a week off...bc i was so exhausted and i dont know why!....but today i started back up and i had a great chest workout

[bluffcolts]

i took a week off...bc i was so exhausted and i dont know why!....but today i started back up and i had a great chest workout



Nothing wrong with that man! Its good to take some time to rest when your body tells you to. You are doing a great job, keep it up! :)

[ASATS]

thanks. man...how are you doing?

[bluffcolts]

thanks. man...how are you doing?



I cant complain man. :D


Football season is here. :cool:

[ASATS]

haha yeaa