G's Mo Better Body Journal 2

[314GMO]

This is my journal for 07. Usually I try to keep a written journal, do it for about a month or so, and just start to forget about it. One of my commitments for the new year (I hate to call em resoulutions) is to keep a better journal, to log my workouts, weight, bf %, as well as general things like mood, intensity, different supplements taken during my different phases of training. Right now Im trying to get my weight up. I was in a cutting phase for about 5-6 months, now Im shooting for muscle gains, while at the same time cutting or keeping my fat to a minimum.

This workout is actually from Monday. Im not online alot so Im gonna post every couple of days.

1-8-07
Shoulders

Behind the neck standing press
45/15, 65/12, 95/8, 95/8
Upright row
65/10, 75/10, 85/8
Behind-back barbell shrug
135/15, 185/10, 185/10
Dumbbell shrug
70/10, 75/10, 80/10
*Lateral raise
15/10, 15/10, 15/10
*Front raise
15/10, 15/10, 15/10
*Machine rear delt
80/10, 80/10, 80/10
*=superset with 15 sec in between exercises
all other rest periods 60-75 seconds
used slower movements to fully work the muscle. About 2 sec up-2 sec down.

Felt really good after workout. Still working on getting my numbers back up, Im gonna take my time with it so I don’t get injured. Felt like I could have done a little more, I may try to add in a set or two for my rotator cuffs in the future. Just have to get to the gym earlier.

[314GMO]

I dont take many, but I will post up which supplements I may be taken at any given time.

For Protein


Post workout Protein drink



And right now Im taking a fat-burner supplement, well actually two


These two together are awesome! I have a review going on these right now!

And last but not least just a regular multivitamin. I cycle L-Arginine and creatine, usually not at the same time, but in Feb Im gonna get on those two together.

[314GMO]

1-9-07
Legs

Squat
105/12, 155/9, 195/5, 195/4
*done very slow(4-5 sec up and down), past parallel
Stifflegged deadlifts
135/10, 155/8, 155/8
*slow
Leg extension
90/10, 100/10, 120/10
*hold for 2 count at top
Leg curl-single leg
40/10, 50/7, 50/7
*hold for 2 count at top
Standing calf raise
180/15, 180/15, 180/15
*explosive


Was feeling very tired today. Monday was very busy for me. Really hoping to get my squat numbers back where they where. I'll get there.

[Sandguy]

Looks good man...how's that EAS Protein? I'm about out of my ON whey and was thinking of picking some of that up...

[314GMO]

Out of the ones I have tried, for the price you cant beat this one. Mixes up real nice....and it takes pretty good as well!

Originally Posted by Sandguy

Looks good man...how's that EAS Protein? I'm about out of my ON whey and was thinking of picking some of that up...