Bobalo's weekly journal

[bobalo59]

I have been lifting on and off for about six years, I have gone from 185 and 7%bf to 210# and 9.3%bf. I have to say I'm happier at the 210 level but want to drop to 200. Had a weight problem for a while. Went to 240# at 28.9%bf and finally thought I had to do something to get back into it. I joined a gym with a really great staff, very knowledgeable and helpful, trainers that want me to succede and are willing to help me. (they make their money off of the wanna be crowd, you know, the db droppers, and the hey babe come here often types ). Chris offered me dieting advice, Rick cardio advice and I use a free weight routine that is my own.

Monday; Bicep: standing db curl 45#, 6 reps, 3-6 sets
Ez-curl bar close grip (I alternate grips every week) 70#,8 reps 4 sets.
db Hammer curls 30#, 10 reps 3 sets.
Concentration curls, 50#, 5-7 reps 3 sets.

Tricep: rope pull over extentions, 120#, 10 reps, 3 sets
db kick backs, 35#, 10 reps, 3 sets
French curls, Ez-curl bar close grip 50#, 8 reps, 3 sets
Straight bar pull downs, 50#, 10 reps, 3 sets

Tuesday: Chest: Incline db press 65#, 8 reps, 3 sets
Decline db press, 65#, 8 reps, 3 sets
db flat bench flys, 50#, 10 reps, 3 sets
Straight arm pull downs, 50#, 10 reps, 3 sets

Back: Lat pull downs, wide grip, 130#, 10 reps 3 sets
Lat pull downs, close grip, 130#, 10 reps, 3 sets
Seated rows, 115#, 10 reps, 3 sets
One arm db rows, 50#, 10 reps, 3 sets
Back raises, 20, 3 sets, I have a very very severe back condition which prevents me from doing things like dead lifts, so I have to improvise.

Wednesday, Shoulders: I do a combined super set and circuit set.
Front raise, 20#, 15 reps, 3 sets
Side raise, 20#, 15 reps, 3 sets
Lateral raise, 20#, 15 reps, 3 sets
Shrugs 65#, 15 reps 3 sets
Flys, 20#, 15 reps, 3 sets
I take no rest between exersizes, and 2-3 minutes between sets

I do ab work every day of the week that I'm at the gym. 10 crunchs also working obliques between each set of exersizes

Thursday and Friday its Cardio all day, mornings, (in summer) a 6 mile run on the beach.
Afternoons I take my dog for a long walk, usually about 4 miles, and keep a pace that makes me breath hard.

Well thats it folks, I take in roughly 2500-3000 cals. a day. I am trying to lose weight after all. I take the following supplements; Flax oil 1200mg twice a day. CLA 1000 mg. once a day. DHEA100 once a day. Tribulus Terrestris 625 once a day.
Any feedback is appreciated.

[bobalo59]

Chris is a trainer at the gym and Rick is the owners son and also a certified trainer.

[Gunn27]

Good to see another journal. Judging by your stats, you are doing a lot of things right.

One observation... If you work the tricpes hard on Monday, does that not compromise your chest w/o the following day? There is no recovery time there.

[Hibiscus09]

Welcome! You're doing a great job staying lean now! Good luck to you with your goals. :)

[bobalo59]

When I wrote this journal it was the journal from last week. I alternate days that I work body parts. Monday one week is arms, the next its chest/back and so on. I try not to get into too much of a routine, this way I keep my muscles shocked and don't hit a lot of plateus. (sp).