Kulex's Workout Journal

[kulex]

W/O Today 09-08-06
Squats Bar 10x135 9x135 8x135 7x135
Extension 10x95 9x95 8x95 7x95
Ham Curl 10x65 9x65 8x65 7x65
Calf Raise 10x115 9x115 8x115 7x115
Shrugs 10x155 9x155 8x155 7x155

[kulex]

W/O Today 09-11-06
Bench 10p/u 155x4 155x3 155x2 155x1
SkullCrusher 30x10 30x9 30x8 30x7
Incline DB 45x5 45x4 45x3 45x2
Rope 60x10 60x9 60x8 60x7
Lat Raise 30x10 30x9 30x8 30x7

Comment: Good W/o switching to a 10-9-8-7 rep scheme is helping a lot and hopefully I'll keep losing fat (provided I stick to my stupid diet and not cheat a lot =p) Also got a 20lb weight vest to wear on my walks, I almost don't notice it but I know it's helping a lot!

[kulex]

W/O Today 09-13-06
Chins x10 x8 x7
Pulldown 120x10 x9 x8 x7
Rows 85x10 x9 x8 x7
L-H Raise x25 x25 x25
DB 35x10 x9 x8 x7

Comment: LATE post

[kulex]

BACK From My 1 week Break (I should have taken one sooner...haven't had one in 9 months but I was sick so I decided to take one LOL)

W/O Today 09-22-06
Squats Bar 135 x10 x9 x8 x7
Extension 95x10 x9 x8 x7
Ham Curl 65x10 x9 x8 x7
Calf Raise 115x10 x9 x8 x7
Shrugs 155x10 x9 x8 x7

Comment: Good W/O after my week off I feel pretty tired but go through it alright, I'll keep this up for another 2-3 months til the end of the semester and hopefully I'll be closer to my bodyfat % goal by then =P

[kulex]

W/O Today 09-25-06
Bench 10p/u 155x4 155x3 155x2 155x1
SkullCrusher 30x10 30x9 30x8 30x7
Incline DB 45x5 45x4 45x3 45x2
Rope 60x10 60x9 60x8 60x7
Lat Raise 30x10 30x9 30x8 30x7

Comment: All good, rope is a little weak though...tired

[kulex]

W/o going good, very tired...zzz

[kulex]

Well I've been working out (bulking) again for a while now and just keeping my own private log, but I guess I'll post what I did yesterday, it's a little lower than what I'm up to but I took a week off because of the snow so I'll be back up higher next week =)
Monday: Chest/Tri
Bench Press - W/u 10 Pushups 155x4 160x3 160x2 170x1
Lying DB Extension 35x10 35x10 35x10 35x10
Inc DB 45x6 45x5 45x4 45x3
Dips 3 (I might consider adding these in again, now that I only hit 1/week)
DB Lat Raise 15x10 35x8 35x7 35x6 35x5
Decline Bench 85x10 85x10 85x10 85x10
Rope Pulldown (I can do about 70lbs using the one at home and I know that the one at the gym has to be broken since I was using almost the entire stack at 120 so I'll equate that to about 65) 65x8 65x7 65x6 65x5

Comment: Not a bad w/o I'm feelin' it now so that's nice =) I'm going to finish the week get back into the routine and bump it up a notch next week =)

[kulex]

Workout Chest & Triceps (+ Shoulder) - Mon
1) Bench Press (chest)
Warm Up – 10 Push Ups
165x3 165x3 170x2 170x2 180x1
2) Skull Crushers (triceps)
40x10 40x9 40x8 40x7
3) Incline DB (Chest/triceps/shoulders)
45x10 45x9 45x7 45x6
4) Rope (triceps)
gs12x10 gs12x9 gs12x8 gs12x7
5) Lat Raise (shoulders)
Warm Up - 15x10
35x10 35x9 35x8 35x7

DONE!

Workout Back & Biceps (+ Wrist/Abs) - Wed
1) Chins (back/biceps)
x10 x10 x10
2) Pulldown (back)
140x10 140x10 140x10 140x10
3) DB Wrist Curl (forearm)
40x10 40x9 40x8 40x7
4) Rows (back)
120x10 120x9 120x8 120x7
5) L-H Raise (abs)
x25 x25 x10
6) DB Curl (biceps)
45x7 45x6 45x5 45x4

DONE!

Workout Legs (+ Traps/Shoulders/Abs) - Fri
1) Extension (quads)
110x10 110x9 110x8 110x7
2) Ham Curl (hamstrings)
80x8 80x7 80x6 80x5
3) Calf Raise (calves)
175x8 175x7 175x6 175x5
5) DB Front Raise (shoulders)
Warm Up 15x10
30x8 30x7 30x6 30x5
6) Crunches (abs)
x25 x25 x25

TODAY!

[kulex]

Workout Legs (+ Traps/Shoulders/Abs) - Fri
1) Extension (quads)
110x7 110x6 110x5 110x4
2) Ham Curl (hamstrings)
80x10 80x9 80x8 80x7
3) Calf Raise (calves)
175x10 175x9 175x8 175x7
5) DB Front Raise (shoulders)
Warm Up 15x10
30x8 30x7 30x6 30x5
6) Crunches (abs)
x25 x25 x25

=)

[kulex]

Workout Today~!
Workout Chest & Triceps (+ Shoulder) - Mon

1) Bench Press (chest)
Warm Up – 10 Push Ups
160x5 175x3 175x3 180x2 180x2
(last week) 165x3 165x3 170x2 170x2 180x1

2) Skull Crushers (triceps)
40x10 40x10 40x10 40x10
(last week) 40x10 40x9 40x8 40x7

3) Incline DB (Chest/triceps/shoulders)
45x10 45x9 45x8 45x7
(last week) 45x10 45x9 45x7 45x6

4) Rope (triceps)
gs12x10 gs12x10 gs12x10 gs12x10
(last week) gs12x10 gs12x9 gs12x8 gs12x7

5) Decline Bench
95x10 95x10 95x10 95x10
(last week) 95x10 95x10 95x10 95x8

6) Lat Raise (shoulders)
Warm Up - 15x10
35x10 35x10 35x10 35x10
(last week) 35x10 35x9 35x8 35x7

[kulex]

Originally Posted by kulex

Workout Today~!
Workout Chest & Triceps (+ Shoulder) - Mon

1) Bench Press (chest)
Warm Up – 10 Push Ups
160x5 175x3 175x3 180x2 180x2
(last week) 165x3 165x3 170x2 170x2 180x1

2) Skull Crushers (triceps)
40x10 40x10 40x10 40x10
(last week) 40x10 40x9 40x8 40x7

3) Incline DB (Chest/triceps/shoulders)
45x10 45x9 45x8 45x7
(last week) 45x10 45x9 45x7 45x6

4) Rope (triceps)
gs12x10 gs12x10 gs12x10 gs12x10
(last week) gs12x10 gs12x9 gs12x8 gs12x7

5) Decline Bench
95x10 95x10 95x10 95x10
(last week) 95x10 95x10 95x10 95x8

6) Lat Raise (shoulders)
Warm Up - 15x10
35x10 35x10 35x10 35x10
(last week) 35x10 35x9 35x8 35x7

Edit:
1) Bench Press (chest)
Warm Up – 10 Push Ups
160x4 175x2 175x2 180x1 180x1

5) Decline Bench
95x10 95x9 95x8 95x7

[kulex]

Workout Back & Biceps (+ Wrist/Abs) – Wed

1) Chins (back/biceps)
x10 x10 x10
(last week) x10 x10 x10

2) Pulldown (back)
150x7 150x6 150x5 150x4
(last week) 140x10 140x10 140x10 140x10

3) DB Wrist Curl (forearm)
(stay) 40x10 40x9 40x8 40x7

4) Rows (back)
(stay) 120x10 120x9 120x8 120x7

5) L-H Raise (abs)
x25 x25 x25
(last week) x25 x25 x10

6) DB Curl (biceps)
45x8 45x7 45x6 45x5
(last week) 45x7 45x6 45x5 45x4

TODAY~!

[kulex]

Workout Legs (+ Traps/Shoulders/Abs) - Fri
1) Extension (quads)
110x8 110x7 110x6 110x5
2) Ham Curl (hamstrings)
80x10 80x10 80x10 80x10
3) Calf Raise (calves)
175x10 175x10 175x10 175x10
5) DB Front Raise (shoulders)
Warm Up 15x10
30x10 30x9 30x8 30x7
6) Crunches (abs)
x25 x25 x25

= )

[kulex]

Workout Today~!
Workout Chest & Triceps (+ Shoulder) - Mon

1) Bench Press (chest)
Warm Up – 10 Push Ups
160x5 175x3 175x3 180x2 180x2
(last week)160x4 175x2 175x2 180x1 180x1

2) Skull Crushers (triceps)
40x10 40x10 40x10 40x10
(last week) 40x10 40x10 40x10 40x10

3) Incline DB (Chest/triceps/shoulders)
45x10 45x9 45x8 45x7
(last week) 45x10 45x9 45x8 45x7

4) Rope (triceps)
gs13x8 gs13x7 gs13x6 gs13x5
(last week) gs12x10 gs12x10 gs12x10 gs12x10

5) Decline Bench
(stay) 95x10 95x9 95x8 95x7
(last week) 95x10 95x9 95x8 95x7

6) Lat Raise (shoulders)
Warm Up - 15x10
35x10 35x10 35x10 35x10
(last week) 35x10 35x10 35x10 35x10

[kulex]

Workout Legs (+ Traps/Shoulders/Abs) - Fri

1) Extension (quads)
110x8 110x7 110x6 110x5
(try for 110x10,9,8,7)

2) Ham Curl (hamstrings)
80x10 80x10 80x10 80x10
(stay)

3) Calf Raise (calves)
175x10 175x10 175x10 175x10
(get 185x10 185x9 185x8 185x7)

5) DB Front Raise (shoulders)
Warm Up 15x10
30x10 30x9 30x8 30x7
(try for 30x10,10,10,10)

6) Crunches (abs)
x25 x25 x25
(stay)

TODAY~!

[kulex]

Workout Today~!
Workout Chest & Triceps (+ Shoulder)

1) Bench Press (Mid Chest)
Warm Up ?€“ 10 Push Ups
(Achieve 165x5 165x5 165x5 165x5 and keep that)
165x5 165x4 165x3 165x2

2) Skull Crushers (Triceps)
(keep for cutting cycle)
40x10 40x10 40x10 40x10

3) Incline DB/Military Press (Upper Chest/Triceps/Shoulders)
(keep for cutting cycle)
45x5 45x4 45x3 45x2

4) Rope (Triceps)
(keep for cutting cycle)
70x10 70x9 70x8 70x7

5) Decline Bench (Lower Chest)
(keep for cutting cycle)
95x5 95x4 95x3 95x2

6) Lat Raise (Shoulders)
(keep for cutting cycle)
35x10 35x10 35x10 35x10


Comment: Was too tired mon/tue to w/o so I did it today, and it went great

[kulex]

Monday Morning 08-27-07 (219.2) BF % (21.7)
Workout (Chest & Triceps)
Bench Press 10 Pushups 155x5 155x5 135x5 135x5
Skull Crushers 45x5 45x5 40x10 40x10
Incline Bench 45x5 45x5 35x10 35x8
Rope Pulldown 70x5 70x5 50x10 50x10
Cable Crossovers (New Gym Not Opened Yet)
Kick Backs 45x5 45x5 35x10 35x10
Crunches x25 x25 x25

Wednesday Morning 08-29-07 (218.6) BF% (21.1)
Workout (Back & Biceps)
Chin Ups x10 x10 x10
Pulldown 140x5 140x5 130x10 130x10
Dumbbell Curl 45x5 45x5 30x10 30x10
Rows 130x5 130x5 120x10 120x10
Shrugs (New Gym Not Opened Yet)
Leg-Hip Raise x25 x25 x25

Friday Morning 08-31-07 (219.2) BF% (21.2)
Workout (Legs & Arms)
Leg Extensions 110x5 110x5 110x5 110x5
Lying Leg Curl 80x10 80x7 80x6 80x5
Leg-Press (New Gym Not Opened Yet)
Standing Barbell Calf Raise 185x10 185x10 185x10 185x10
Hamstring Raise (New Gym Not Opened Yet)
Sitting Calf Raise (New Gym Not Opened Yet)
Dumbell Front Raise 40x5 40x5 35x5 35x5
Dumbell Lat Raise 40x5 40x5 30x10 30x10

Monday Morning 09-03-01 (219.8) BF% (21.2)
Workout (Chest & Triceps)
Bench Press 10 Pushups 155x6 155x5 135x5 135x5
Skull Crushers 45x6 45x6 40x11 40x11
Incline Bench 45x6 45x5 35x10 35x8
Rope Pulldown 70x6 70x5 50x11 50x11
Cable Crossovers (New Gym Not Opened Yet)
Crunches x25 x25 x25








Wednesday Morning 09-05-07 (Skipped)
Workout (Back & Biceps)
Chin Ups x10 x10 x10
Pulldown 140x8 140x7 130x11 130x11
Dumbbell Curl 45x6 45x6 30x11 30x11
Rows 130x6 130x6 120x12 120x11
Shrugs (New Gym Not Opened Yet)
Leg-Hip Raise x25 x25 x25

Friday (workout postponed until Sunday)
Workout (Legs & Arms)
Leg Extensions 110x6 110x6 110x6 110x6
Lying Leg Curl 80x10 80x9 80x8 80x7
Leg-Press (New Gym Not Opened Yet)
Standing Barbell Calf Raise 205x5 205x5 185x11 185x11
Hamstring Raise (New Gym Not Opened Yet)
Sitting Calf Raise (New Gym Not Opened Yet)
Dumbell Front Raise 40x6 40x6 35x7 35x7
Dumbell Lat Raise 40x6 40x6 35x12 35x12

Monday Morning 09-10-07 (222.0) BF% (21.5)
Workout (Chest & Triceps)
Bench Press 10 Pushups 155x7 155x4 135x5 135x4
Skull Crushers 45x7 45x7 40x12 40x11
Incline Bench 45x7 45x6 35x10 35x8
Rope Pulldown 70x7 70x6 50x12 50x12
Cable Crossovers (New Gym Not Opened Yet)
Crunches x26 x26 x26

Wednesday Morning (workout postponed until Thursday)
Chin Ups x11 x11 x11
Pulldown 140x10 140x8 130x13 130x12
Dumbbell Curl 45x7 45x7 30x12 30x12
Rows 130x7 130x7 120x13 120x12
Shrugs (New Gym Not Opened Yet)
Leg-Hip Raise x26 x26 x26

Friday (workout postponed until Sunday)
Workout (Legs & Arms)
Leg Extensions 110x7 110x7 110x7 110x7
Lying Leg Curl 80x10 80x9 80x8 80x7
Standing Barbell Calf Raise 205x6 205x6 185x12 185x12
Sitting Calf Raise (New Gym Not Opened Yet)
Dumbell Front Raise 40x7 40x7 35x8 35x8
Dumbell Lat Raise 40x7 40x7 35x13 35x13

Monday Morning 09-17-07
Workout (Chest & Triceps)
Bench Press 10 Pushups 135x6 145x5 145x5 150x4 150x4
Skull Crushers 30x6 40x5 40x5 45x4 45x4
Incline Bench 30x6 40x5 40x5 45x4 45x4
Rope Pulldown 55x6 65x5 65x5 70x4 70x4
Cable Crossovers (New Gym Not Opened Yet)
Crunches x27 x27 x27

Wednesday Morning 09-19-07
Chin Ups x12 x12 x11
Pulldown 130x6 140x5 140x5 145x4 145x4
Dumbbell Curl 30x6 40x5 40x5 45x4 45x4
Rows 120x6 130x5 130x5 135x4 135x4
Shrugs (New Gym Not Opened Yet)
Leg-Hip Raise x27 x27 x27

Friday 09-21-07
Workout (Legs & Arms)
Leg Extensions 110x7 110x7 110x7 110x7
Lying Leg Curl 80x10 80x9 80x8 80x7
Standing Barbell Calf Raise 205x7 205x7 185x13 185x13
Sitting Calf Raise (New Gym Not Opened Yet)
Dumbell Front Raise 40x8 40x8 35x9 35x9
Dumbell Lat Raise 40x8 40x8 35x14 35x14

Monday 09-24-07 In Home Wgt (Unknown) Gym Wgt (226.4)
Bench Press 10 Pushups 150x3 150x3 160x2 160x2 175x1
Skull Crushers 45x3 45x3 50x2 50x2 55x1
Incline Bench 45x3 45x3 50x2 50x2 55x1
Rope Pulldown 70x3 70x3 75x2 75x2 80x1
Cable Crossovers 40x3 40x3 50x2 50x2 60x1
Crunches x28 x28 x28

Comment: Great Workout, felt great! Glad to be in the New Gym 34.5 million
Oh yea!

[kulex]

Been a long time since I've posted on this account =P, not much progress (lots of problems too numerous to mention) but I just got over being on/off sick, bruised ribs, and tooth/gum infection and I feel good enough to hit it hard! So I started @ 227.4/22.7 Monday Morning and have a Daily Goal hitting -1000 deficit so I can burn 2lbs/week 2,000 rmr est. so I eat apx. 2000 calories under normal circumstances
Item of Food Calories Pro Carbs Fat
(Kashi Go Lean)
Cereal 1 Cup 140 13 19.75 1
FF Milk 1 Cup 130 14 18.5 0

FF Milk 1 Cup 130 14 18.5 0
Prot Powder 150 27 3.75 3

Gnc Crunch Bar 250 16.5 37 4

Mcdonalds Prem 360 32 47.875 4.5

Veggie Meat 300 48 11.25 7

Chicken 1/2 lb 250 45 12.5 2.2

(Kashi Go Lean)
Cereal 1 Cup 140 13 19.75 1
FF Milk 1 Cup 130 14 18.5 0
Grams P236.5 C207.375 F23
Calories 946 829.5 205
P47.78% C41.89% F10.33%
Total 1980

Then on easy days I burn 500 in the morning on the Treadmill 2% Incline 4MPH 34 minutes, and again in the evening, On Work days I burn only 500 doing 250 in the morning and again after work, but On days that I'm totally off and it's not an "Easy Day" I'll go walking for many hours or biking for half as much time as I'd walk. As in today I biked around town for roughly about 4 Hours and 20 minutes roughly 110 minutes on the bike 150 walking briskly so that's roughly 2600 burned calculated @ 14 calories/minute Biking and 7 calories/minute burned while walking - 350 Calories for Double Counting due to the -2000 rmr including basic calories burned in that amount of time, means 2250 calories burned with a goal of -2000 that puts me 250 over along with the 2000 calories I can eat - 1950 I've already consumed throughout the day
which means I can eat 300 more calories...since dinner is going to be Chicken with some light garlic toast that'll put me @ 0...I guess I'll be hitting the treadmill =P I'll just do 250 so I can eat my cereal before bed =) then I'll achieve my goal, Happy Cutting to me =-)