Background:Ive been lifting for 1 year and my bodyweight was 107lbs when I started. I had a previous journal but my routine wasnt helping me much and my strength and size gains were not where I wanted them to be.
Current Stats:
5'7 132lbs
Goals to be met by end of 2008:
Bodyweight:155 lean
Lifts:B/S/D 205/245/300
Routine:
Mon-Leg/Bi
Tues.-Chest/Tri
Thurs.-Back/Shoulder
Fri.-Leg/Bi or makeup day
Todays workout!
Incline Bench-110lbs 3*5
Flat Bench-145lbs 5*2
Flies(machine)-2*10
CG Bench-95lbs 1*8, 105lbs 1*8, 115lbs 1*8
Tri Pushdown-2*8
Dips-BW 1*12, 1*14
Comments-Great workout my incline bench has gone up well so far and hopefully it will continue. I went a little lighter on flat because I was sick yesterday. My tris got a good workout also a nice pump.
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04-29-2008, 04:11 PM #1
A New Beginning:no_one089's journal
Last edited by no_one089; 04-29-2008 at 05:06 PM.
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04-29-2008, 06:49 PM #2
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04-29-2008, 06:51 PM #3
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04-29-2008, 07:05 PM #4
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04-30-2008, 04:51 PM #5
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05-01-2008, 03:57 PM #6
Todays Workout:Week 3 Workout 10 Back/Shoulder
Lat Pulldown-90*10, 110*8, 90*10 pause rep every 3 reps
Db Row-35*8(slow), 40*5, 45*5
Seated Cable Row-90*8, 110*8
ChinupsWG-BW 2*8, CG 1*8
Seated Military Press(smith)-95 3*5--95 1*5, 1*4(behind head)
DB Shoulder Press-20*10, 25*10, 30*8
Side Lateralls-12*10, 15*8
Front Raise-15*10, 20*8
Abs-Weighted&Decline crunches, Weighted planks
Comments-Ok workout tonight, I didnt have a lot of energy because ive been getting bad sleep these last few days. Back did good and im going to start deadlifting again soon. I did a lot more for shoulders because I feel they need more work than my back.
Rating-7/10
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05-02-2008, 05:21 PM #7
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05-10-2008, 01:10 PM #8
Sorry guys, Ive been forgetting to update lately
I went ahead and did bi/tri today because I was busy yesterday.
Tri:
CG Bench-Bar*15, 95*5, 115*5, 95*12
V bar Tri Pushdowns-80*12, 120*8,n 110*10
Dips-BW*8, BW*12
Skull Crushers-2*8
Bi:
Straight Bar Curl-2*8
DB Curl-20*8, 30*8, 35*8
Superset:
-Concentration Curl-20lb DB
-DB Preacher Curl-20lb DB
-Straight Bar(machine) Curl-80lbs
*Each exercise 8 reps*
Abs
Workout went well, took a arm shot I will be uploading later.
Rating-8/10
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05-10-2008, 05:32 PM #9
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05-10-2008, 06:19 PM #10
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05-10-2008, 08:17 PM #11
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05-11-2008, 04:59 PM #12
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05-11-2008, 05:06 PM #13
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05-11-2008, 06:04 PM #14
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05-11-2008, 06:17 PM #15
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05-16-2008, 04:54 PM #16
A little update.
Well not much this week, my dad has to work a lot of hours so I havent been able to get to the gym this week really.
Im currently trying to get a job for summer and im getting contacts If I get a job then im going to start MMA. I will be doing BJJ and Muay Thai. Should be fun none the less, I dont mind paying to get my ass handed to me
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05-17-2008, 02:10 PM #17
Back to lifting!
Shoulders:
Seated Smith MP-95 3*5
Hammer Strength(shoulder)Machine-2*8
DB SIde Lateral-12lb*10, 15lb*8
DB Front Raise-15lb*10, 20lb*10
Biceps:
Warmup-Straight Bar Curl-65lbs 1*8 1*6
DB Curl-20lb*10, 30lb*8, 35lb*8
Hammer Strength Machine Preacher Curl-1*8, 1*6
DB Concentration Curl-25lb 1*8
Abs/Obliques
Comments:Great workout, shoulders felt pumped and got a good workout. Bis also did really well, those 35s flew up pretty quick this time.
Rating-9.5/10
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05-17-2008, 02:24 PM #18
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05-17-2008, 02:34 PM #19
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05-17-2008, 02:35 PM #20
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05-17-2008, 02:42 PM #21
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05-17-2008, 02:47 PM #22
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05-17-2008, 03:06 PM #23
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05-17-2008, 03:08 PM #24
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05-17-2008, 03:29 PM #25
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05-17-2008, 03:30 PM #26
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05-17-2008, 04:19 PM #27
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05-19-2008, 03:02 PM #28
Im back on my regular routine now
Legs:
Squat-1*5
Leg Extensions-1*8, 1*6
Leg Press Machine-1*10, 1*6, 1*4
Jump Squat-1*8, 1*6
Seated Calf Raise-2*20
1 Widomaker
Bis:
DB Curl-30lb 1*8, 35lb 1*8
Straight Bar Machine Curl-70lbs 1*8, 90lbs 1*8
Seated DB Curl-25lb 2*8
Comments-Its been a while since Ive done legs so this workout was good to help me get back into it. This workout was pretty tough, I accidently did the widomaker at the end of the wo and today I was supposed to do powercleans instead but its all good. I really liked the seated curls, I felt they really isolated my biceps and I will definitely be doing them next bi day.
Rating-7.5/10
Btw this is my last week of my sophmore year of high school!
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05-19-2008, 03:21 PM #29
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05-19-2008, 03:36 PM #30
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