Korry1977's fitness / workout log [Archive]

Korry1

11-07-2005, 01:08 PM

Hey everyone...

I just started to work out again after a 10 year hiatus, and I am starting with a BFL workout program.

28 y/o male 5' 8" with 245 lbs and 35.5 % body fat. My goal is to reach 8% body fat perhaps in one year. I currently eat 5 - 6 meals a day (more on this later)

My workout for today

Day 1

Bench 105 x 12 / 115 x 10 / 125 x 8 / 135 x 6 / 115 x 12
Butterflies 70 x 12

Shoulder Press 50 x 12 / 60 x 10 / 70 x 8 / 80 x 6 / 50 x 12
Reverse Delts 50 x 12

Lat pull downs 70 x 12 / 80 x 10 / 90 x 8 / 100 x 6 / 80 x 12
Rows 70 x 12

Cable Tricep pulldowns 50 x 12 / 60 x 10 / 70 x 8 / 80 x 6 / 50 x 12
Cable Tricep pulldowns 50 x 12

Barbell Curls 40 x 12 / 45 x 10 / 50 x 8 / 55 x 6 / 40 x 12
Dumbell Curls 40 x 12

Overall, I believe I was a good workout.... tommorow will be my cardio workout...

My meals today (planned)

Breakfast - 6 eggwhites, 1 yolk, and oatmeal, glass of milk (50g P)
PWO meal - Myoplex with 16 oz skim milk (58g P)
Lunch - Pad Thai with baked chicken (20g P)
Snack - Myoplex with 16 oz skim milk (58g P)
Dinner - Chicken with rice (20g P)
snack - cottage cheese with banana (10g P)

Total Protein : 216 g

Korry1

11-08-2005, 04:27 AM

Did 20 Minute Aerobic Solution this morning...

Hit my intensities except for the 10 at the end... need to work on this...

Did Cardio on a Nautilus Elliptical Cross Trainer with Cardio (heart rate monitor)

Was overall a good workout but could be better...

Korry1

11-09-2005, 11:22 AM

Changed a bit...

Squats: 10 x 135, 4 x 225, 4 x 225
Squats: (smith machine) 4 x 225, 4 x 225, 4 x 225

Leg Curls: 12 x 60, 10 x 80, 8 x 90, 6 x 100, 24 x 80

Seated Calf Raises: 12 x 60, 10 x 70, 8 x 80, 6 x 90, 4 x 100, 12 x 70

Abs Machine: 12 x 50, 10 x 60, 8 x 70, 6 x 80, 12 x 60
Rotorary Obliques Machine: 12 x 40

Leg Adduction Machine: 12 x 50, 10 x 60, 8 x 70, 6 x 80, 4 x 100, 80 x 12
Led Abduction Machine: 12 x 50, 10 x 60, 8 x 70, 6 x 80, 4 x 100, 80 x 12

....

I noticed that squats were very difficult ( I have not done them in about 10 years!) for my shoulders more than they were for my legs... I did use a belt, however. I also noticed when I "felt" I was doing a parallel squat and looked in the mirror I wasn't even close! I decided to switch to smith machine to go down at least parralel, however, It did feel more difficult on the regular squat rack... Will continue squat regimen (same weights) for 1 week and reassess if need more weight...

POrtergolf

11-09-2005, 12:04 PM

You can do it man. Just keep working hard.
Are you going to post your diet?

Good luck.

Korry1

11-09-2005, 02:16 PM

Hey... Thanks for the support...

Well my diet today was
9am Breakfast: 6 egg whites, 1 glass of milk, Flavored Oatmeal made with 1/2 cup of milk: 50g Protein
12:30pm: Phosagen Elite
12:45pm: Post workout shake (Myoplex regular) with 16 oz skim milk: 58g P
4:00pm: Pad Thai with chicken: 15 g P

planned:
5:30pm: Phosagen Elite
5:45pm: Myoplex (Cookies n Cream, regular) with 16 oz of skim milk: 58g P
7:00pm: Pad Thai with chicken: 10 g P
9:00pm: Cottage Cheese nonfat with banana: 10 g P

Estimated total protein for today: 201g P

Korry1

11-10-2005, 05:22 AM

7:00AM
Did 20 Minute Aerobic Solution this morning...

Hit my intensities except for the 10 at the end...

Did Cardio on a Nautilus Elliptical Cross Trainer

Was overall a good workout, I and was really pushing myself... my leg w/o was yesterday and those squats really did a number on my legs...

7:40am: Phosphagen Elite
7:55am: Myoplex Regular with 16 oz skim milk: 58g P
9:30am: 6 egg whites + flavored oatmeal + 12 oz milk: 50g P
planned:
2:00pm Pad Thai with chicken: 20g P
5:15pm Phosphagen Elite
5:30pm Myoplex Regular with 16 oz skim milk: 58g P
9:00pm Cottage Cheese with banana with 8 oz skim milk: 18g P

Total Protein: 204g

Korry1

11-11-2005, 05:31 PM

UBWO

Barbell Bench: 10 x 115 / 6 x 135 / 2 x 155 / 2 x 135 / 4 x 135 / 4 x 135 / 4 x135

Shoulder Press: 12 x 50 / 10 x 60
Reverse Flies: 12 x 60

Lat Pull Downs: 12 x 80 / 10 x 90 / 8 x 100 / 6 x 110 / 12 x 90
Rows: 12 x 70

Tricep Pull Downs: 12 x 50 / 10 x 60 / 8 x 70 / 6 x 80 / 12 x 50 / 12 x 50

Dumbbell Curls: 12 x 40 / 10 x 50 / 4 x 50 / 4 x 60 / 4 x 50

------

Very challenging... I know I can do better at bench... but will go harder next time...

Meals:

7:30am 6 egg whites, flavored oatmeal, 8oz skim milk: 50g P
10:00am Phosphagen Elite
10:15am Myoplex regular with 16 oz skim milk: 58g P
1:15pm Cottage Cheese with banana: 10g P
2:30pm Pad Thai + Malaysian soop with noodles and coconut milk = 20g P
6:45pm Phosphagen Elite
7:00pm Prolab Enlarge II : 52g P
9:00pm CHEESE PIZZA: 50g P

TOTAL PROTEIN: 230g P

Note: I had a lot of leftover Prolab Enlarge II powder left... I will it all up and then use the myoplex.... and today is my off day so its pizza time!
(besides the malaysian restuarant we went to in chinatown was great, the soup was really oily but hell it tasted great... I'm glad there's an off day in BFL)

Korry1

11-13-2005, 07:04 AM

Rest....

I ate about 200g P yesterday, and plan to eat 200+g P today.

9:30am 6 egg whites with flavored oatmeal + 12 oz milk = 50g P
12:15pm Phosphagen Elite
12:30pm Prolab Enlarge II with 8 oz of skim milk = 60g P
4:00pm Chicken & Rice = 20g P
6:45pm Phospagen Elite
7:00pm Prolab Enlarge II with 8 oz of skim milk = 60g P
9:30pm Cottage cheese with banana = 15g P

total protein = 205g P

Tommorow will LBWO

Korry1

11-14-2005, 05:03 AM

LBWO

Squats: 10 x 135 / 6 x 185 / 6 x 185 / 4 x 225 / 4 x 225 / 4 x 225

Leg Curls: 12 x 80 / 10 x 90 / 8 x 100 / 6 x 110 / 12 x 90 / 12 x 90

Seated Calf Raises: 12 x 60 / 10 x 70 / 8 x 80 / 6 x 90 / 12 x 70
Standing Calf Raises: 12 x 70

Abs Machine: 12 x 50 / 10 x 60 / 8 x 70 / 6 x 80 / 12 x 60
Rotatary Obliques: 12 x 50

Leg Adductions: 12 x 60 / 10 x 70 / 8 x 80 / 6 x 100 / 12 x 70 / 12 x 70

Leg Abductions: 12 x 60 / 10 x 70 / 8 x 80 / 6 x 100 / 12 x 70 / 12 x 70

---
Overall a good workout.... someone told me at the gym that I was bending my back too much on squats and explained to me that a serious injury could result... He suggested to look up while squatting and it should solve that problem.

Diet:

5am: 6 egg whites 1 egg yolk + Flavored Oatmeal + 2/3 cup of skim milk = 50g P
7:45am: Phosphagen Elite (PWO)
8:00am: Prolab Enlarge II (PWO) 52g P
PLANNED:
2:00pm: Phosagen Elite
2:45pm: Prolab Enlarge II 52g P
4:00pm: Chicken and Rice: 30g P
7:00pm: Chicken and Rice: 30g P
9:00pm: Cottage Cheese and fruit: 15g P

Total Protein: 229g P

Korry1

11-15-2005, 06:17 AM

Did 20 MAS this morning around 8AM

Hit my high points, highest HR achieved=179, avg HR = 161

probably will go back and do some light - moderate Cardio this evening/tonight

Went back and did 30 minutes cardio... at an moderate pase... Avg HR = 150

Korry1

11-16-2005, 01:16 PM

UBWO--

Barbell Bench: 12 x 110 / 10 x 120 / 8 x 130 / 6 x 140 / 12 x 120
Incline Press: 12 x 85

Shoulder Press: 12 x 50 / 10 x 60 / 8 x 70 / 6 x 80 / 12 x 50
Machine Lateral Raises: 12 x 30

Lat Pull Downs: 12 x 80 / 10 x 90 / 8 x 100 / 6 x 110 / 12 x 90
Cable Rows: 12 x 70

Tricep Pull Downs: 12 x 50 / 10 x 60 / 8 x 70 / 6 x 80 / 12 x 50 / 12 x 50
(Cable)

Dumbbell Curls: 12 x 40 / 8 x 50 / 6 x 60 / 12 x 40
Barbell Curls: 10 x 45 / 12 x 45

---------------
Meals:

9am: 4 egg whites / 2 whole eggs, Flavored Oatmeal -50g P
12:45pm: PWO Phosphagen Elite
1pm: PWO Prolab Enlarge II + 8oz of skim milk- 60g P
3pm: 1/2 lb Beef and Rice - 41g P
Planned
5pm: Prolab Enlarge II + 8oz of skim milk- 60g P
7pm: 1/2lb Beef and Rice- 40g P
9pm: Cottage Cheese - 10g P

Total Protein = 261g P

Korry1

11-17-2005, 05:25 AM

Day 11 -

20 MAS

Elliptical Cross Trainer

Mins Intensity
1 - 5
2 - 5
3 - 6
4 - 7
5 - 8
6 - 9
7 - 6
8 - 7
9 - 8
10 - 9
11 - 6
12 - 7
13 - 8
14 - 9
15 - 6
16 - 7
17 - 8
18 - 9
19 - 10
20 - 5

21 Cool Down - Level 3
22 Cool Down - Level 3

Total Calories Burned: 150Kcal
Avg HR: 156
Max HR: 173

Diet
8:00am PWO - Phosphagen
8:30am 4 eggwhite, 2 whole eggs, Flavored oatmeal - 50g P
Planned
10:00am Prolab Enlarge II with 8 oz of skim milk - 60g P
2:30pm Phosphagen
2:45pm Prolab Enlarge II with 8 oz of skim milk - 60g P
5:00pm Chicken and Rice - 30g P
7:00pm Chicken and Rice - 30g P
9:00pm Cottage Cheese and Banana - 15g P

Total Protein: 235g P

Korry1

11-17-2005, 01:31 PM

Diet Correction...

2pm 6" Chicken Onion Teriyaki 26g P
3pm Prolab Enlarge II with 8 oz of skim milk 60g P
5pm Chicken and Spaghetti - 30g P
7pm Prolab Enlarge II with 8 oz of skim milk 60g P
9pm Chicken and Spaghetti - 30g P

206g P + 50g P (Breakfast) = 256g P

Korry1

11-18-2005, 06:05 AM

Day 12

Squats: 12 x 135 / 10 x 165 / 8 x 195 / 5F x 225 / 12 x 135
Leg Extensions: 100

Deadlifts: 12 x 135 / 5 x 165

Seated Calf Raises: 12 x 60 / 10 x 70 / 8 x 80 / 6 x 90 / 12 x 70
Standing Calf Raises: 12 x 80

Abs Machine: 12 x 60 / 10 x 70 / 8 x 80 / 6 x 90 / 12 x 50
Rotatory Obliques: 12 x 40

Leg Abductions: 12 x 60 / 10 x 70 / 8 x 80 / 6 x 90 / 24 x 70
Leg Adductions: 12 x 60 / 10 x 70 / 8 x 80 / 6 x 90 / 24 x 70

----

Failed at 5th Rep of 225 in Squats... Moving Deadlifts to UBWO... Changing Squats to 5 sets of 5... 5 x135, 5 x 135, 5 x 165, 5 x 195, 5 x 225
Bring Back Leg Extensions...

----

Nutrition:
4 Eggwhites, 2 whole eggs, oatmeal = 50g P
Prolab Enlarge 2 with 12 oz of milk = 65g P
Planned:
sweet onion chicken teriyaki = 26g P
Prolab Enlarge 2 with 8 oz of milk = 60g P
8 oz of chicken and spaghetti = 30g P
8 oz of chicken and spaghetti = 30g P
Cottage Cheese with banana = 15g P

Total Protein = 276g

Korry1

11-18-2005, 05:46 PM

I ate 2 6" sweet onion teriyaki chicken subway sandwiches: 52g P
1 lb chicken breasts: 84g P
Falafel: 9g P
Total Protein for day: 321g P

Korry1

11-21-2005, 05:32 PM

Day 13 -

20 MAS

Day 14

Rest

Day 15

Did not do UBWO due to illness... will do UBWO tommorow

Korry1

11-22-2005, 07:42 AM

Day 16

Barbell Bench: 12 x 110, 10 x 120, 8 x 130, 6 x 135, 12 x 110

Shoulder Press: 12 x 50, 10 x 50, 8 x 60, 6 x 70

Lat Pull Downs: 12 x 80 / 10 x 90 / 8 x 100 / 6 x 110 / 12 x 90

Tricep Pull Downs: 12 x 50 / 10 x 60 / 8 x 70 / 6 x 80 / 12 x 50

Dumbbell Curls: 12 x 40 / 10 x 50 / 8 x 50 / 6 x 60 / 12 x 40

Deadlift: 5 x 135 / 5 x 175 / 5 x 215 / 5 x 225

---
I felt weak this workout... possibly still recovering from my illness this weekend... hopefully will get some more rest today, so I will be 100 % for tommorow...

8am: 4 egg whites, 2 whole eggs, 8 oz soy milk, flavored oatmeal: 50g P
9:45am: Phosphagen Elite
10:00am: Prolab Enlarge II with 16 oz soy milk: 65g P
planned:
12:00pm: Pad Thai with chicken and beef: 35g P
3:00pm: Prolab Enlarge II with 16 oz soy milk: 65g P
5:00pm: Pad Thai with chicken and beef:35g P
8:00pm: Cottage cheese with banana: 15g P

Estimated Protein Intake: 265g P

Korry1

11-23-2005, 02:50 PM

Day 17
LBWO

Squats: 5 x 135 / 5 x 225 (smith) / 5 x 185 / 5 x 275 (smith)

Leg Extensions: 12 x 80 / 10 x 90 / 8 x 100 / 6 x 110 / 24 x 90

Leg Curls: 12 x 80 / 10 x 90 / 8 x 100 / 6 x 110 / 24 x 90

Seated Calf Raises: 12 x 70 / 10 x 80 / 8 x 90 / 6 x 100 / 12 x 80
Standing Calf Raises 12 x 80

Ab Machine: 12 x 60 / 10 x 70 / 8 x 80 / 6 x 90 / 12 x 60
Rotary Obliques: 12 x 60

Leg Adductions: 12 x 60 / 10 x 70 / 8 x 80 / 6 x 90 / 24 x 70

Leg Abductions: 12 x 60 / 10 x 70 / 8 x 80 / 6 x 90 / 24 x 70

-------------------------

Diet:
4AM: 4 egg whites + 2 whole eggs, Flavored Oatmeal, 8 oz soy milk: 50g P
8AM: Egg and Cheese Bagel: 10g P
2PM: Phosphagen Elite + Prolab Enlarge II with 16 oz soy milk: 65g P
5:30PM: Phosphagen Elite + Prolab Enlarge II with 16 oz soy milk: 65g P
planned:
7:30pm: Chicken and rice: 50g P
9:00pm: Cottage cheese and banana: 15g P
Total Protein: 255g P

Korry1

11-24-2005, 08:20 AM

Day 18

20 MAS

1--5
2--5
3--6
4--7
5--8
6--9
7--6
8--7
9--8
10-9
11-6
12-7
13-8
14-9
15-6
16-7
17-8
18-9
19-10
20-5

21-3
22-3

Elliptical Cross Trainer
Avg HR: 148
Max HR: 170
Calories: 160

Turkey Day!

Korry1

11-30-2005, 08:29 PM

Day 19 -- Break
Day 20 -- Break
Day 21 -- SKIP
Day 22 -- SKIP
Day 23 -- SKIP
Day 24 --

Combined UBWO + LBWO

Barbell Bench 8 x 135 / 6 x 155 / 4 x 175

Deadlift 5 x 185 / 5 x 225 / 5 x 225

Lat Pull Downs: 8 x 90 / 6 x 100 / 4 x 110

Tricep Pull Downs: 8 x 80 / 6 x 90 / 4 x 100

Barbell Curls: 8 x 50 / 6 x 60 / 4 x 70

Squats: 5 x 185 / 5 x 225 / 5 x 225

Leg Curls: 8 x 80 / 6 x 90 / 4 x 100

Seated Calf Raises: 8 x 100 / 6 x 110 / 4 x 120

Abs Machine: 12 x 60 / 10 x 70 / 8 x 80 / 6 x 90 / 12 x 70
Rotatary Obliques: 12 x 60

Leg Adductions: 8 x 90 / 6 x 100 / 4 x 110
Leg Abductions: 8 x 90 / 6 x 100 / 4 x 100

---

Diet last 5 days: Horrible....
got back on track again... will be more consciencious of my diet and exercise...

I messed up, and so what, just got to be more persistant, besides now I can better prepare for the rest of the holiday season :)

Korry1

12-03-2005, 09:44 PM

Day 25 - Rest
Day 26 - Rest
Day 27 - UBWO

Barbell Bench:
12 x 125 / 10 x 135 / 8 x 145 / 6 x 155 / 12 x 135
Flies
12 x 80

Deadlift:
5 x 135 / 5 x 185 / 5 x 225 / 5 x 245 / 5 x 265

Shoulder Press:
12 x 60 / 10 x 70 / 8 x 80 / 6 x 90 / 12 x 70
Reverse Flies
12 x 70

Tricep Pulldowns:
12 x 60 / 10 x 70 / 8 x 80 / 6 x 90 / 12 x 70
Machine Tricep Pulldowns:
12 x 70

Curls:
12 x 50 / 10 x 55 / 8 x 60 / 6 x 65 / 12 x 55
Machine Curls:
12 x 55

Lat Pull Downs:
12 x 80 / 10 x 90 / 8 x 100 / 6 x 110 / 12 x 90
Rows:
12 x 90

------------

Korry1

12-06-2005, 04:01 PM

Day 28 -- Rest
Day 29 -- LBWO

Leg Extensions:
12 x 90 / 10 x 100 / 8 x 120 / 6 x 140 (after 100 lbs plates are 20lbs)
24 x 100

Leg Curls:
12 x 90 / 10 x 100 / 8 x 110 / 6 x 120 / 24 x 100

Seated Calf Raises:
12 x 90 / 10 x 100 / 8 x 110 / 6 x 120 / 12 x 100
Standing Calf Raises:
12 x 100

Abs Machine:
12 x 60 / 10 x 70 / 8 x 80 / 6 x 90 / 12 x 70
Rotary Obliques:
12 x 60

Squats: (Parallel)
8 x 135 (ATG on this set)/ 5 x 185 / 5 x 225 / 5 x 225 / 5 x 275 (quarter squats on this set

Leg Adductions:
12 x 70 / 10 x 80 / 8 x 90 / 6 x 100 / 12 x 80

Leg Abductions:
12 x 70 / 10 x 80 / 8 x 90 / 6 x 100 / 12 x 80

Diet:

Diet will on fitday.com from now on...

http://www.fitday.com/WebFit/PublicJournals.html?Owner=ksmian

Korry1

12-06-2005, 08:44 PM

original: 245 lbs and 35.5%

today:
12/7/2005

240lbs

US Navy method: 32.51 %
YMCA method: 26.88 %
Bodytrackers: 31.08%
Uncle Chuck's: 30.1%

Average: 30.14 %

According to this I lost 5% of bodyfat.

That is good news...

Korry1

12-07-2005, 05:35 PM

Day 30

20 MAS

Elliptical Cross Trainer

Mins Intensity
1 - 5
2 - 5
3 - 6
4 - 7
5 - 8
6 - 9
7 - 6
8 - 7
9 - 8
10 - 9
11 - 6
12 - 7
13 - 8
14 - 9
15 - 6
16 - 7
17 - 8
18 - 9
19 - 10
20 - 5

Total Calories Burned: 150 / Avg HR: 154 / Max HR: 169

Korry1

12-09-2005, 02:30 PM

Day 31... SKIP
Day 32... UBWO

Barbell Bench: 12 x 135 / 10 x 145 / 4 x 155 / 6 x 155

Shoulder Press: 12 x 60 / 10 x 70 / 8 x 80 / 6 x 90

Lat Pull Downs: 12 x 80 / 10 x 90 / 8 x 100 / 6 x 110

Tricep Pull Downs: 12 x 60 / 10 x 70 / 8 x 80 / 6 x 90

Dumbell Curls: 12 x 50 / 10 x 60 / 6 x 60 / 4 x 70

Deadlifts: 5 x 135 / 5 x 185 / 5 x 225 / 5 x 225

---
Notes:
Need to increase 10lbs on Shoulder Press was relatively easy...

Took some BSN No-xplode today with VPX redline.. I could tell the difference... I busted out the first 2 sets on the exercise with explosive force... the last two however were at a normal pace... Definitely helped...

Korry1

12-12-2005, 04:23 PM

Day 33 was previous workout... (dont know I messed that up_

Day 34 Cardio (skipped)

Day 35 was off day anyway

Day 36 LBWO:

Squats: 135 x 5 / 185 x 5 / 225 x 5 / 275 x 5 / 315 x 5 (quarter squats) (personal best)

Leg Extensions: 12 x 90 / 10 x 100 / 8 x 120 / 6 x 140 / 24 x 100

Leg Curls: 12 x 90 / 10 x 100 / 8 x 120 / 6 x 140 / 24 x 100

Seated Calf Raises: 12 x 90 / 10 x 100 / 8 x 120 / 6 x 140 / 12 x 100
Standing Calf Raises: 12 x 100

Abs Machine: 12 x 60 / 10 x 70 / 12 x 70
Rotary Obliques: 12 x 60

Leg Adductions: 12 x 70 / 10 x 80 / 8 x 90 / 6 x 100 / 24 x 80

Leg Abductions: 12 x 70 / 10 x 80 / 8 x 90 / 6 x 100 / 24 x 80

----------------------

Took BSN NO-xplode 1 hour before w/o and VPX redline 2.5mL 15-20mins before workout... and had an explosive workout! it was a lot of energy... and did my personal best on squat... I think I won't take VPX redline before workout, however.... I will take that in the morning and BSN NO-xplode 45 mins before workout...

Korry1

12-13-2005, 03:33 PM

Day 37:
20 MAS

Elliptical Cross Trainer

Mins Intensity
1 - 5
2 - 5
3 - 6
4 - 7
5 - 8
6 - 9
7 - 6
8 - 7
9 - 8
10 - 9
11 - 6
12 - 7
13 - 8
14 - 9
15 - 6
16 - 7
17 - 8
18 - 9
19 - 10
20 - 5

Total Calories Burned: 156 / Avg HR: 146 / Max HR: 168

Korry1

12-14-2005, 06:58 PM

Day 38---

UBWO:

Barbell Bench: 1 x 185 / 12 x 135 / 10 x 145 / 8 x 155

Shoulder Press: 12 x 70 / 10 x 80 / 8 x 90

Lat Pull Downs: 12 x 80 / 10 x 90 / 8 x 100

Cable Tricep Pulldowns: 12 x 60 / 10 x 70 / 8 x 80

Curls: 12 x 50 / 10 x 60

Deadlifts: 5 x 135 / 5 x 185 / 5 x 225

-----

Notes:

Crashed... Ran out of energy... waited too long to go workout in the evening and I was dead tired...

Will try to head to the gym earlier...

Korry1

12-16-2005, 09:24 PM

Day 39--
Skipped

Day 40--

LBWO

Squats: 5 x 135 / 5 x 185 / 5 x 225 / 5 x 225 / 5 x 275 (quarters last set)

Leg Extension: 12 x 90 / 10 x 100 / 8 x 120 / 6 x 140 / 24 x 100

Leg Curls: 12 x 90 / 10 x 100 / 8 x 120 / 6 x 140 / 24 x 100

Seated Calf Raises: 12 x 100 / 10 x 110 / 8 x 120 / 6 x 130 / 12 x 110
Standing Calf Raises: 12 x 120

Abs Machine: 12 x 60 / 10 x 70 / 8 x 80 / 6 x 90 / 12 x 60
Rotary Obliques: 12 x 60

Leg Abductions: 12 x 80 / 10 x 90 / 8 x 100 / 6 x 110 / 24 x 90

Leg Adductions: 12 x 80 / 10 x 90 / 8 x 100 / 6 x 110 / 24 x 90

Barbell Bench: 12 x 135
Bench Iso-Press: 180

---------------

About an 85% rating... did bench because I felt I didnt put enough effort for UBWO...

Korry1

12-17-2005, 07:38 AM

Day 41 -

20 MAS

Min--Level
1--5
2--5
3--6
4--7
5--8
6--9
7--6
8--7
9--8
10-9
11-6
12-7
13-8
14-9
15-6
16-7
17-8
18-9
19-10
19.5-15
20-5

21-3
22-3

Elliptical Cross Trainer
Avg HR: 163
Max HR: 185
Calories: 170

---
Notes: I have never hit a max HR of 185... Talk about an extreme workout!
I took some VPX Redline before my workout on an empty stomach.

Korry1

12-19-2005, 04:14 PM

Day 42 - OFF

Day 43 UBWO

Barbell Chest - 12 x 135 / 8 x 155 / 6 x 155 / 4 x 155

Shoulder Press - 12 x 70 / 10 x 80 / 8 x 100 / 6 x 120

Lat Pulldowns - 12 x 80 / 10 x 90 / 8 x 100 / 6 x 110

Tricep Cable Pulldowns- 12 x 60 / 10 x 70 / 8 x 80 / 6 x 90

Curls - 12 x 60 / 10 x 50 / 8 x 60

Deadlift - 5 x 225 / 3 x 285 / 5 x 225

-----------------

Ran out of energy!... I guess I should eat a preworkout snack or something...

Korry1

12-19-2005, 04:15 PM

After this BFL style program is done, I probably will be switching to a 5 x 5 program... I seriously lack strength and its frustrating not getting back to my old strength...

StalloneD

12-19-2005, 04:18 PM

Yea I know how that is about running out of energy that's why I eat a good lunch with salad, gotta have meat, fruit and somethign to drink not pop tho.

but yea i just started working out in Feburary when the football coach let me in the gym and just been getting stronger ever since just I wish I could get stronger just I dont know all the lifts and Techniques that can help me improve my strength.

Korry1

12-25-2005, 06:34 PM