El Pena's Semi-sponsored Clout Log

[El Pena]

Thanks to MAN for providing me with a bottle to test, I'm putting up the other bottle, I will be running the Clout for 50 days.

My methodology will be simple I'll be comparing strength numbers from now till the end of the log, my goal is to get back to the numbers I was putting up during my Diesel Test cycle.

I will be posting a link to my fitday profile for my daily nutrition and putting up my workouts starting tommorrow. I'll put up a weight at the end of this week as I'm carrying alot of water weight from my just concluded cheat week :D.

Primary lifts I'll be calculating gain percentages for comparative purposes, all at 8 reps except where noted.

Squat - 170
Deads - 265
Incline BB Press - 185
Chins - BW (4 reps), this one will just be reps.
BB Row, sup. - 150
Seated DB Press - 50s

Took my first doses of Clout today even though its a non workout day, didn't notice the much talked about tingling sensation. It mixed fairly well, and tastes pretty good at first, bubblegum like flavor, but it does have a bitter aftertaste.

As noted in my blog I had a couple nasty falls on Friday so I may not hit the weights all that hard tomorrow, I'll decide how hard to go once I'm in the gym and get a feel with the weights.

[El Pena]

Well day one at the gym went really well, took me a little to get my balance down on squats so I did more warmups than I wanted to but all worked out well. My shoulder/collarbone felt good on everything so I hit all the weights that I planned for the day.

Nutrition
http://www.fitday.com/WebFit/PublicJournals.html?Owner=El+Pena

4 sets 8 reps

Squat - 170
BB Row, sup - 150
Low Pulley Crossover - 100
Standing DB Tri ext. - 75
DB Lateral Raise - 22.5s
CB Curl, wide - 60

Cardio
1 mile run ~ 7mins.

Energy was great, still no tingling, felt good throughout, but I can tell already that I'm going to be sore tommorrow.

[iannotti]

Good luck Hefe...

[El Pena]

Today's workout went well, got a bit disoriented after finishing deads, and had to sit down for a couple minutes, guess my equilibrium is still a bit off from the falls. Tried out BTN presses for the first time in over a year felt ok, I'm going to very slowly increase weight on these. Kickboxing went well but I got gassed really fast.

Nutrition
http://www.fitday.com/WebFit/PublicJournals.html?Owner=El+Pena

4 sets 8 reps

Deads - 265
Incline BB - 185
Split Squat - 115
Seated BTN Press - 45
Single Leg Ext. - 90
Pulldowns, sup. - 170

Cardio
30 mins. kickboxing on heavy bag, 10 mins. core work.

[El Pena]

Well my legs are killing me :D. but still did all the workout and went for a run afterwards. Felt strong today, but got winded pretty badly on the run. Guess I'm not getting the much talked about tingle still nothing I'm feeling jipped :p.

Nutrition
http://www.fitday.com/WebFit/PublicJournals.html?Owner=El+Pena

4 sets 8 reps

Leg Press - 540
One Arm DB Row - 85
Dips - BW
Face Pulls - 60
One Arm Tri Pressdown - 50
Alt. DB Curls - 35s

Cardio
1 mile run ~ 7mins.

[El Pena]

Good workout this morning, widened my grip slightly on the chins felt much better on the back and shoulder, legs are starting to feel better, but since I have front squats tomorrow don't think that's going to last :D. Cardio went okay, still tiring too fast.

Nutrition
http://www.fitday.com/WebFit/PublicJournals.html?Owner=El+Pena

4 sets 8 reps

Chins - BW (4 reps)
Romanian Deads - 180
DB Pullovers - 70
Hang Clean & Press - 70
Standing BB Calf Raise - 135 (20 reps)
Hypers - 65

Cardio
30 mins boxing on heavy bag, 10 mins core work.

[El Pena]

Good workout today lifting went great, but cardio sucked don't know if the its the lower temperatures or what but I'm getting winded much faster than normal, I was hurting by the half mile mark, but still finished the run.

Nutrition
http://www.fitday.com/WebFit/PublicJournals.html?Owner=El+Pena

4 sets 8 reps

Front Squats - 125
BB Row, pron. - 125
Incline DB - 75s
Bent Laterals - 50s
EO Pressdown - 75
CB Curl, narrow - 65

Cardio
1 mile run ~ 7mins.

[El Pena]

Nice workout this morning went by really fast, took very short breaks between sets and finished in less than 45 mins. Cardio is still sucking my endurance is crap for some reason, hopefully as my cal/carb intake increases this will go away.

Nutrition
http://www.fitday.com/WebFit/PublicJournals.html?Owner=El+Pena

4 sets 8 reps

Rack Pulls - 230
BB Bench - 135
DB Lunges - 50s
Standing BB Press - 75
Single Leg Curl - 75
Pulldown, pron - 120

Cardio
30 mins boxing on heavy bag + core work.

[El Pena]

Off day today, not much going on, lots of studying to do, legs are finally no longer sore. Diet is on track slight increase in cals this week, will still be slightly below maintenance.

Nutrition
http://www.fitday.com/WebFit/PublicJournals.html?Owner=El+Pena

[El Pena]

Good workout felt strong all the way through, run went better today finally got just under 7 mins again, and didn't feel like dropping to the floor afterwards, guess the week off deconditioned me more than I thought.

Nutrition
http://www.fitday.com/WebFit/PublicJournals.html?Owner=El+Pena

4 sets 8 reps

Seated Single Leg Press - 110
HS High Row - 180
Dips - BW
Wide Upright Row - 85
Rope Pressdown - 80
Hammer Curl - 27.5s

Cardio
1 mile run ~7 mins.

[El Pena]

Nice workout this morning, everything is coming together nicely, felt strong and endurance was good during cardio.

Nutrition
http://www.fitday.com/WebFit/PublicJournals.html?Owner=El+Pena

4 sets 8 reps

Pullups - BW (4 reps)
Glute Ham Raise - BW
Incline Fly - 40s
Seated DB Press - 50s
Seated Calf - 150 (20 reps)
Hypers - 70

Cardio
30 mins kickboxing & core work.

[El Pena]

Nice workout today, energy was great, endurance was good, shoulder acted up a bit but nothing major and it didn't keep me from doing the planned workout. Changed up my cardio, running is bugging my knees again so I switched over to the elliptical today. I will be doing 2 miles on it on the crosstraining one program with the goal being to lower my time for future workouts.

Nutrition
http://www.fitday.com/WebFit/PublicJournals.html?Owner=El+Pena

4 sets 8 reps

Squat - 170
BB Row, sup. - 155
Low Pulley Crossover - 100
Standing DB Tri ext. - 80
DB Lateral Raise - 25s
CB Curl, wide - 60

Cardio
Precor elliptical CT 1 time-26:57

[El Pena]

Was running a little late today so I had to cut my workout short a tiny bit, still a good workout, good energy and endurance despite taking very short breaks.

Nutrition
http://www.fitday.com/WebFit/PublicJournals.html?Owner=El+Pena

4 sets 8 reps

Deads - 265
Incline BB - 185
Split Squat - 115
Seated BTN Press - 50
Single Leg Ext. - DND
Pulldowns, sup. - 170

Cardio
25 mins boxing.

[El Pena]

Nice workout today felt strong all the way through, another slight change to cardio I'm just sticking with 20 mins on the elliptical and will simply try and improve distance.

Nutrition
http://www.fitday.com/WebFit/PublicJournals.html?Owner=El+Pena

4 sets 8 reps

Leg Press, narrow - 545
One Arm DB Row - 90
Dips - BW
Face Pulls - 70
One Arm Tri Pressdown - 60
Alt. DB Curls - 35s

Cardio
20 mins CT 1 1.54 miles.

[El Pena]

Excellent workout today, energy and strength were good.

Nutrition
http://www.fitday.com/WebFit/PublicJournals.html?Owner=El+Pena

4 sets 8 reps

Chins - BW - 5, 5, 5, 4
Romanian Deads - 185
DB Pullovers - 70
Hang Clean & Press - 75
Standing BB Calf Raise (20 reps) - 140
Hypers - 75

Cardio
30 mins. kickboxing & core work.

[El Pena]

Off day today, been noticing in the last couple days that DOMS have been nonexistant, other than that nothing new.

Nutrition
http://www.fitday.com/WebFit/PublicJournals.html?Owner=El+Pena

[El Pena]

Excellent workout, strength and endurance were good throughout.

Nutrition
http://www.fitday.com/WebFit/PublicJournals.html?Owner=El+Pena

4 sets 8 reps

Front Squat - 130
BB Row, pron. - 130
Incline DB - 75s
Bent Laterals - 50s
EO Pressdown - 80
CB Curl, narrow - 65

Cardio
CT 1 elliptical 1.53 mi.

*My blog made the main page of bb.com :D.

[El Pena]

Nice workout this morning, my cardio got cut a bit short as a yoga class has now been scheduled near the time I normally do the kickboxing in the aerobics room.

Nutrition
http://www.fitday.com/WebFit/PublicJournals.html?Owner=El+Pena

4 sets 8 reps

Rack Pulls - 235
BB Bench - 140
Lunges - 50s
Standing BB Press - 80
Single Leg Curl - 80
Pulldowns, pron. - 130

Cardio
25 mins. kickboxing

[El Pena]

Today's workout was surprising, everything went better than planned even though I'd been dragging ass all day, once I got to the gym everything just went great, strength was up, endurance was up.

Nutrition
http://www.fitday.com/WebFit/PublicJournals.html?Owner=El+Pena

4 sets 8 reps

Seated Single Leg Press - 155
HS High Row - 185
Dips - BW (9)
Wide Upright Row - 90
Rope Pressdown - 90
Hammer Curl - 27.5s

Cardio
CT1 Elliptical 1.55 mi.

[El Pena]

Nice workout this morning even though it was too freakin cold and I didn't wanna get out of bed. Feeling a bit sick, and planning to sleep late tomorrow hopefully I'll feel better by the afternoon for my workout.

Nutrition
http://www.fitday.com/WebFit/PublicJournals.html?Owner=El+Pena

4 sets 8 reps

Pullups - BW (4)
Glute Ham Raise - BW
Incline Fly - 40s
Seated DB Press - 50s
Seated Calf - 150 (20)
Hypers - 80

Cardio
25 mins. boxing.

[El Pena]

Good workout today, didn't feel up to doing cardio so I skipped it.

Nutrition
http://www.fitday.com/WebFit/PublicJournals.html?Owner=El+Pena

4 sets 8 reps

Squat - 175
BB Row, sup. - 160
Low Pulley Crossover - 120
Standing DB Tri ext. - 80
DB Lateral Raise - 25s
CB Curl, wide - 65

[El Pena]

Great workout this morning, felt strong especially on the deads.

Nutrition
http://www.fitday.com/WebFit/PublicJournals.html?Owner=El+Pena

4 sets 8 reps

Deads - 270
Incline BB - 190
Split Squat - 120
Seated BTN Press - 55
Single Leg Ext. - 90
Pulldowns, sup. - 180

Cardio
25 mins. boxing

[El Pena]

Off day yesterday, today's workout went very well, left knee was feeling good so decided to run, almost tossed my cookies afterwards :p.

Nutrition
http://www.fitday.com/WebFit/PublicJournals.html?Owner=El+Pena

4 sets 8 reps

Leg Press, narrow - 550
One Arm DB Row - 95
Dips - 9
Face pulls - 80
One Arm Tri Pressdown - 70
Alt. DB Curls - 35s

Cardio
1 mile run ~ 7mins.

[El Pena]

Ok workout this morning

Nutrition
http://www.fitday.com/WebFit/PublicJournals.html?Owner=El+Pena

4 sets 8 reps

Chins - 4
Romanian Deads - 190
Hang Clean & Press - 80
Standing BB Calf Raise - 140 (20 reps)

Cardio
25 mins. boxing.

[El Pena]

Well halfway through my log, I am pleased with the results so far, strength has been going up nicely. Endurance has been on and off although that isn't that surprising considering my sleep pattern is very erratic. Thought about working out at my home today then decided against it, off to see some relatives instead.

Nutrition
http://www.fitday.com/WebFit/PublicJournals.html?Owner=El+Pena

4 sets 8 reps

Front Squat - 135
BB Row, pron. - 135
Incline DB - 75s
Bent Laterals - 55s
EO pressdown - 80
CB Curl, narrow - 70

Cardio
1 mile run ~ 7 mins.

[El Pena]

Nice workout today, decided to hop on a bike for cardio, after my run on Wednesday my left achilles started to hurt like hell, figured I shouldn't run today. After about 10 mins my butt decided it was time to stop, going to take a while to get used to the seat, I'm probably going to start alternating running with the bike.

Decided to try a little experiment and mix my normal preworkout Clout dose with my Xtend and sip through the workout instead, ended up with a funky grape bubble gum flavored drink that had a not so great bitter aftertaste. Probably won't be doing this again :p.

Nutrition
http://www.fitday.com/WebFit/PublicJournals.html?Owner=El+Pena

4 sets 8 reps

Rack Pulls - 240
BB Bench - 145
Lunges - 50s
Standing BB Press - 85
Single Leg Curl - 80
Pulldowns, pron. - 140

Cardio
10 mins. bike, 2 mi.

[El Pena]

Nice workout, strength was good, and cardio went well, after I finished decided to do some rotator work since I've been neglecting it of late.

Nutrition
http://www.fitday.com/WebFit/PublicJournals.html?Owner=El+Pena

4 sets 8 reps

Seated Single Leg Press - 120
HS High Row - 190
Wide Upright Row - 95
Rope Pressdown - 100
Hammer Curl - 30
Dips - BW (9)

Cardio
30 mins. boxing

[lionelxxl]

Decided to try a little experiment and mix my normal preworkout Clout dose with my Xtend and sip through the workout instead, ended up with a funky grape bubble gum flavored drink that had a not so great bitter aftertaste. Probably won't be doing this again :p.



LOLOL!! You should've known better.. there.. wasted 1 precious drink.. (of xtend i mean) lol. NICE LOG!

[El Pena]

Off day yesterday, today's workout went well, shoulder is bothering me more than usual, going to start icing it again after workouts.

Nutrition
http://www.fitday.com/WebFit/PublicJournals.html?Owner=El+Pena

4 sets 8 reps

Pullups - BW (4)
GHR - BW
Incline Fly - 45s
Seated DB Press - 55s
Seated Calf - 155 (20)
Hypers - 80

Cardio
Bike 12mins. 3.08mi.

[El Pena]

Good workout this morning, shoulder was fine during the workout but has been stiff since about noon.

Nutrition
http://www.fitday.com/WebFit/PublicJournals.html?Owner=El+Pena

4 sets 8 reps

Squat - 180
BB Row, sup. - 165
Low Pulley Crossover - 120
Standing DB Tri ext. - 80
DB Laterals - 25s
CB Curl, wide - 65

Cardio
30 mins boxing.

[El Pena]

Workout went great today deads felt easy, and didn't even need to ask for a spot on the inclines. Forgot my running shoes at home :mad: so I had to run in my basketball shoes.

Nutrition
http://www.fitday.com/WebFit/PublicJournals.html?Owner=El+Pena

4 sets 8 reps

Deads - 275
Incline BB - 190
Split Squat - 125
Single Leg Ext. - 95
Pulldowns, sup. - 180
Seated BTN Press - 55

Cardio
1 mile run ~7mins.

[El Pena]

Good workout this morning, woke up with both my shoulders feeling very stiff, stiffness went away after a light warmup so it did not affect my workout.

Nutrition
http://www.fitday.com/WebFit/PublicJournals.html?Owner=El+Pena

4 sets 8 reps

Leg Press, narrow - 555
One Arm DB Row - 100
Dips - BW (9)
Face Pulls - 90
One Arm Tri pressdown - 70
Alt. DB Curls - 40 (8,6,6,5)

Cardio
25 mins. boxing

[El Pena]

Nice workout this afternoon, strength was good, I may replace the pullovers with the pec deck for future workouts, the pullovers are aggravating my shoulder, haven't made up my mind yet. Diet was a bit off today didn't have time to prepare my food yesterday so I just ate some pizza pockets all day, still within calorie limits, just not macro ratio I would have liked.

Nutrition
http://www.fitday.com/WebFit/PublicJournals.html?Owner=El+Pena

4 sets 8 reps

Chins - BW (4)
Romanian Deads - 190
DB Pullovers - 70, 2 sets
Pec Deck - 80 2 sets
Hang Clean & Press - 85
Hypers - 80

Cardio
Precor Bike, CC program 2.79 mi. 13 min.

[lionelxxl]

lol.. get those pizza pockets outta the way el pena!

[El Pena]

lol.. get those pizza pockets outta the way el pena!

I did get them out the way, they were improperly disposed of yesterday there's no more in my fridge :p. Cleaned it up nicely today, actually a bit low in cals for the day I may eat something else before I go to bed, since I am supposed to be bulking.

Workout went well today, shoulder is bugging me, nothing new on that front, I may end up dropping some DB exercises, or I may just drop the weights in half and increase the reps, I'll give it some thought over this week.

Nutrition
http://www.fitday.com/WebFit/PublicJournals.html?Owner=El+Pena

4 sets 8 reps

Front Squat - 135
BB Row, pron. - 140
Incline DB - 75s
Bent Laterals - 55s
EO Pressdown - 90
CB Curl, narrow - 70

Cardio
30 mins. boxing

[El Pena]

Off day, not much to report. Shoulders are feeling a bit better today, right now I'm leaning towards staying on workout plan this week and going light next week on presses/shoulder work to give my shoulders a little active recovery.

Nutrition
http://www.fitday.com/WebFit/PublicJournals.html?Owner=El+Pena

[El Pena]

Pretty good day today, workout went very well, got in some hammer grip chins while I was waiting for a lat tower to get freed up. Liked how they felt I'm going to have to work them into my routine somewhere.

Nutrition
http://www.fitday.com/WebFit/PublicJournals.html?Owner=El+Pena

4 sets 8 reps

Rack Pulls - 245
BB Bench - 145
Lunges - 50s
Standing BB Press - 90
Single Leg Curls - 80
Hammer Grip Chins - BW (4)
Pulldowns, pron. - 140

Cardio
1 mile run. 7 mins.

[El Pena]

Apparently yesterday's run was a really dumb idea, my right knee has been bugging the crap out me all day. Got all the workout done this morning, knee felt good after I warmed it up and while I was at the gym, but its been getting more annoying as the day goes on. I'll have to see how it feels by tomorrow afternoon for that workout. Diet is going okay, just scratching the 4k cal mark, I'd originally planned to go higher but I think this is going to be a good place to stay at for a while at least.

Nutrition
http://www.fitday.com/WebFit/PublicJournals.html?Owner=El+Pena

4 sets 8 reps

Seated Single Leg Press - 125
HS High Row - 195
Dips - BW (9)
Wide Upright Row - 95
Rope Pressdown - 100
Hammer Curls - 30s

Cardio
30 mins. boxing

[El Pena]

Nice workout today, changed up the routine a bit, did pullups, hammer grip chins, and underhand grip chins, I'll probably continue to do this in the future, felt good. Rest of the workout went well, did cardio on the bike today.

Nutrition
http://www.fitday.com/WebFit/PublicJournals.html?Owner=El+Pena

2 sets
Pullups - BW*4
Hammer Grip chins - BW*4
Chins - BW*4

4 sets 8 reps
GHR - BW
Incline Fly - 45s
Seated DB Press - 55s
Seated Calf - 160 (20 reps)
Hypers - 80

Cardio
Precor Bike CC 3.1 mi. 14mins.

[El Pena]

Forgot to update yesterday, workout went well despite my knee being a bit stiff, did 6 warmup sets on squats before I actually did the working sets, had to take longer breaks because of it, and wound up taking more time than I planned for the workout as well. Seems like it was a good idea though knee feels good today. Went lighter on tri's due to some elbow pain. Shoulders felt good, seems I'm just trading pain location from day to day :p.

Nutrition
http://www.fitday.com/WebFit/PublicJournals.html?Owner=El+Pena

4 sets 8 reps

Squat - 180
BB Row, sup. - 165
Low Pulley Crossover - 120
Standing DB Ext. - 60
DB Lateral Raise - 25s
CB Curl, wide - 65

Cardio
25 mins boxing.

[El Pena]

Decided to do my workout a little early today, I was tired of studying so I hit the gym early. Workout went very well deads felt easy up till the last set, incline went great I'm certain I can go heavier but I already feel a good strain on the shoulders and don't want to risk injuring them again, so I'm keeping it here for a while. Tomorrow is my last day of full body, next week I start split training again, I'm debating whether to keep it a 4 day split or change it to a 5 day and give calves/abs their own day since I haven't been hitting those as hard of late. Next week will be a light week, in part because of finals, and getting ready for my brother's wedding on Saturday. So I'll be posting my final numbers for this log tomorrow or Sunday. I may or may not do 3 rep maxes next week on certain exercises to compare to my PR's, haven't made up my mind and may put off workouts if I feel I need the time to study.

Nutrition
http://www.fitday.com/WebFit/PublicJournals.html?Owner=El+Pena

Exercise Training Log
1. Deads [ 4 Sets ]
8x280 | 8x280 | 8x280 | 8x280 | - | - |
--------------------------------------------------------------------------------
2. Incline BB [ 4 Sets ]
8x190 | 8x190 | 8x190 | 8x190 | - | - |
--------------------------------------------------------------------------------
3. Split Squat [ 4 Sets ]
8x125 | 8x125 | 8x125 | 8x125 | - | - |
--------------------------------------------------------------------------------
4. HS Iso Press [ 4 Sets ]
8x90 | 8x90 | 8x90 | 8x90 | - | - |
--------------------------------------------------------------------------------
5. Single Leg Ext. [ 4 Sets ]
8x95 | 8x95 | 8x95 | 8x95 | - | - |
--------------------------------------------------------------------------------
6. Pulldowns, Sup. [ 4 Sets ]
8x180 | 8x180 | 8x180 | 8x180 | - | - |
--------------------------------------------------------------------------------

Cardio
1 mile run ~ 7 mins.

[El Pena]

Nice workout today, changed my tricep pressdowns to underhand grip and dropped the weight until I felt it in the tri and not on the joint. I am starting split training on Monday and will do 3 rep maxes on select exercises to compare to my previous PRs. The end of my 6 weeks results are listed further down.

Nutrition
http://www.fitday.com/WebFit/PublicJournals.html?Owner=El+Pena

Exercise Training Log
1. Leg Press, narrow [ 4 Sets ]
8x560 | 8x560 | 8x560 | 8x560 | - | - |
--------------------------------------------------------------------------------
2. One Arm DB Row [ 4 Sets ]
8x100 | 8x100 | 8x100 | 8x100 | - | - |
--------------------------------------------------------------------------------
3. Dips [ 4 Sets ]
10xB | 10xB | 10xB | 10xB | - | - |
--------------------------------------------------------------------------------
4. Face Pulls [ 4 Sets ]
8x100 | 8x100 | 8x100 | 8x100 | - | - |
--------------------------------------------------------------------------------
5. Und. Tri. Pressdown [ 4 Sets ]
8x50 | 8x50 | 8x50 | 8x50 | - | - |
--------------------------------------------------------------------------------
6. Alt. DB Curls [ 4 Sets ]
8x40 | 8x40 | 8x40 | 8x40 | - | - |
--------------------------------------------------------------------------------

Cardio
30 mins. Boxing

Highlighted Results
Squat + 10lbs
Deads + 15lbs
Incline BB + 10lbs
Chins - no change in reps although I am heavier than when I started.
BB Row, sup. - + 15lbs
Seated DB Press - + 5lbs

I attached a zipped excel file with all changes for those curious about other lifts, I've gained strength in almost every lift.

[El Pena]

Off day, I've decided to go to a 5 day split have not yet decided exactly how to break it up but tomorrow will be back day and I will be doing a 3 rep max on deads to compare to my PR.

[Lowdown5]

Your results are nothing short of incredible!! Keep it up!!

[El Pena]

Thanks LD5

Good workout this afternoon only did 2 sets instead of 4 as I need to study, and as it is my back will be hating me tomorrow. Deads went very well got 365*3 new PR, previously I'd done it for a double, struggling, but this time it went up really smooth on all 3 reps. I felt pumped and decided to give 405 a try, I managed to get it off the floor but that was it :p, still an improvement last time I couldn't even budge the 405. Afterwards I was kinda tired but still got everything done, with very little rest between sets.

Nutrition
http://www.fitday.com/WebFit/PublicJournals.html?Owner=El+Pena

Exercise Training Log
1. Deads [ 6 Sets ]
8x135 | 3x185 | 3x225 | 3x285 | 3x315 | 3x365 |
--------------------------------------------------------------------------------
2. Pulls/Hammers/Chins [ 4 Sets ]
4xB | 3xB | 4xB | 4xB | 4xB | 3xB |
--------------------------------------------------------------------------------
3. BB Row, sup. [ 4 Sets ]
8x165 | 8x165 | - | - | - | - |
--------------------------------------------------------------------------------
4. Pulldowns, sup. [ 4 Sets ]
8x180 | 8x180 | - | - | - | - |
--------------------------------------------------------------------------------
5. One Arm DB Row [ 4 Sets ]
8x100 | 8x100 | - | - | - | - |
--------------------------------------------------------------------------------
6. Seated Cable, narrow [ 4 Sets ]
8x150 | 8x150 | - | - | - | - |
--------------------------------------------------------------------------------
7. Hypers [ 4 Sets ]
8x85 | 8x85 | - | - | - | - |
--------------------------------------------------------------------------------

Cardio
20 mins. elliptical CT2 R1 1.48mi.

[El Pena]

Yesterday
Decent workout, only got about 3 hours of sleep so not the greatest day, attempted to max on Incline and did match my old PR, my shoulders were protesting and I decided not to push it.

Nutrition
http://www.fitday.com/WebFit/PublicJournals.html?Owner=El+Pena


Exercise Training Log
1. Incline BB [ 6 Sets ]
3x95 | 3x135 | 3x185 | 3x205 | 3x225 | 1x245 |
--------------------------------------------------------------------------------
2. CB Curl, Wide [ 2 Sets ]
8x65 | 8x65 | - | - | - | - |
--------------------------------------------------------------------------------
3. Dips [ 2 Sets ]
10xB | 10xB | - | - | - | - |
--------------------------------------------------------------------------------
4. Alt. DB Curls [ 2 Sets ]
8x40 | 8x40 | - | - | - | - |
--------------------------------------------------------------------------------
5. BB Bench [ 2 Sets ]
8x145 | 8x145 | - | - | - | - |
--------------------------------------------------------------------------------
6. Rev. CB Curls [ 2 Sets ]
8x50 | 8x50 | - | - | - | - |
--------------------------------------------------------------------------------
7. DB Pullovers [ 2 Sets ]
8x50 | 8x50 | - | - | - | - |
--------------------------------------------------------------------------------
8. High Pulley Curl [ 2 Sets ]
8x100 | 8x100 | - | - | - | - |
--------------------------------------------------------------------------------

Cardio
25 mins. Boxing

Today

Nice workout, again not much sleep, and finals are over. However, my brother's wedding is this weekend so getting enough sleep is not going to happen, I do plan to sleep in starting next Tuesday though :D. Knee still feeling tender so I did not even attempt to max out squats. Diet is out the window today, and may not be stellar for the next few day I'm still going to try staying on diet as much as possible.

Exercise Training Log
1. Squat [ 2 Sets ]
8x180 | 8x180 | - | - | - | - |
--------------------------------------------------------------------------------
2. Romanian Deads [ 2 Sets ]
8x190 | 8x190 | - | - | - | - |
--------------------------------------------------------------------------------
3. Seated Single Leg Press [ 2 Sets ]
8x125 | 8x125 | - | - | - | - |
--------------------------------------------------------------------------------
4. Lunges [ 2 Sets ]
8x50 | 8x50 | - | - | - | - |
--------------------------------------------------------------------------------
5. Single Leg Ext. [ 2 Sets ]
8x95 | 8x95 | - | - | - | - |
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6. Single Leg Curl [ 2 Sets ]
8x80 | 8x80 | - | - | - | - |
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Cardio
20 mins. Elliptical CT2 R1 1.55mi.

[El Pena]

Final Update

Been busy the last few days due to my brother's wedding, got all my workouts done but diet has been crap this weekend, getting back into the swing of things tomorrow.

Just going to do a quick dirty version of the workouts.

47
Shoulders/Tris

2 sets 8 reps

Standing BB Press - 90
Standing DB Tri. Ext. - 60
Wide Upright Row - 95
Rope Pressdown - 100
Bent Laterals - 55s
Seated Dip - 120
BB Shrugs - 225

Cardio
30 mins. boxing

48
Calves/Abs/Forearms

2 sets 20 reps

Donkey Calf - 180
MTS Crunch - 40
Forearm Curl - 85
Standing BB Calf - 145
Rev. Crunch - 10
Rev. Forearm Curl - 45
HS Seated Calf - 90

Cardio
20 mins. elliptical CT2 R1 1.56mi.

Back

4 sets 8 reps

Rack Pulls - 250
P/H/C - 4,3,3,3,3,3
BB Row, pron. - 145
Pulldowns, pron - 140
HS High Row - 200
Seated Cable, wide - 110
Hypers - 85

Cardio
30 mins. boxing