"Was140's " crack at a Journal

[was140]

I always enjoy reading other peoples journals and I figure maybe its about time I start one. Well first of all I started to work out about 2 years ago after me and my wife moved to a bigger city, I joined the gym to support my wife who says she needed to "lose a few pounds." I hated going, it seemed like a chore or something I had to do. But after ahwile I started to see results and became more interested.

I work Fri, Sat, and Sun, and usually not able to make it to the gym on those days. But try to get to the gym 3-4 times a weekl. I don't count calories or anything like that. I just enjoy going to the gym and how it makes me feel. I will try to write down my excercises and reps that I do, as that seems to be the norm for these journals and maybe what I eat.

[was140]

I will write what I did yesterday to start this off.

I like to hit my chest 2x a week just a few sets one day, I think it works for me.


Chest
DB incline--5x5


DB flat bech--5x5


flyes--5x5


Shoulders
Military press 3x10


barbell shoulder press 2x10, 1x8

front DB raises 3x10

Traps
DB Shrugs--2x10, 2x12

Cable shrugs--3x10

[was140]

My wife (Emily) is training for a 1/2 marathon, and I will run with her sometimes. Today was gonna be one of them, but it has been raining and windy all day so we went to the gym. I'm not a big fan of running, but I do it to help my wife stay motivated and it is great cardio.


I ran 1 mile on the treadmill at a 1 incline


Legs

All machines

weighted calf extension--4x10

leg extension (quad)--2x10,1x8(I had enough) I did rest about 30 sec. and did 4 more

leg extension (hams)--3x10

Leg press--4x10

Emily ran for the whole time I did all that and she wanted to lift a bit so I rode a stationary bike for 18 mins.

I had a Gaspari Myofusion shake on the way home.

Tonight we will sit and watch the All star game. Maybe walk the dog if there is a break in the weather.

[was140]

Today is back/bi's day

I started with a 5 min. warmup on the eliptical


Back and Bi's

DB Hammer Curls
1x10----30lbs.
2x10----35lbs.


single arm DB preacher curls
3x10-----25lbs. (that was just right I struggled with the last couple reps on each arm)


cable machine curls
2x10------8 (wide)
2x10------8 (narrow grip)


Planet fitness where we workout does not have much for free weights (no ez curl bar-that sucks, but I improvise)

Lower back ext
3x10---no weight


seated row
4x10------110lbs.


Lat pulldown machine
3x10----130lbs.
1x8-----130lbs. (could'nt quite get 10)


Modular pulldown (narrow V grip)
3x10-------8
1x8-------8 (once again not 10)


seated preacher curls
2x25-------50lbs. (jello arms)

I had 2 scoops of myofusion on the way home

[was140]

Started with a 5 min. spin on a bike to warmup

pec dec fly
1x10--100
2x10--110 (pre exhaust the chest)

BB flat bench
1x10--155
3x10--165

BB incline bench
4x10--135

DB decline bench
1x10--50's
1x7--50's (tired)
1x10--50's

cable skulls
1x10--8
2x10--9

superset with

single arm cable push down
3x10--3

V bar push down
3x10--6

v bar cable extensions
1x10--8
2x10--9

superset with

DB shugs
2x10--40's
2x10--45's

two scoops of myofusion on the way home

[was140]

Normaly I work Fri-Sun and have no chance at working out on those days. But this weekend we are down in South Dakota for a baptisim. It has been fun as we have been out to the lake for a good chunk of the weekend.

Later on tonight we are going rollerblading on a path that goes through town. Other than that not much other activity going on. We are going golfing on the morning and then going to see some sights.

Tuesday morning (hopefully early) we are heading home. About 11 hours of driving. (blahh)

[was140]

We got back from our trip to Hot Springs SD for my neice's baptism after 10 hours of driving. Emily wanted to go running so we went for 2 miles.

We both could tell it was a long weekend of being lazy, and eating just about anything we felt like.

Thats it for now, back to the gym in the morning for some Bi's and back.

[was140]

I started with a 5 min. warmup on the bike.

bicep DB curls
3x10--30lbs.

preacher machine
1x25--40

wide grip cable curls (with the Lat bar)
3x10--7

standing cable preachers
1x10--7
2x10--8

preacher machine
1x25--40

Lower back extensions
1x10
2x10--with a 25lb. across my chest

seated row machine
1x10--90
3x10--100

preacher machine
1x25--50

Lat pulldown machine
4x10--110

Modular lat pulldown
2x10--7
2x10--8

reverse fly machine
3x10--50
(not to sure about this one yet)

face pulls on low pulley
3x10--5

superset with

cable shrugs
3x10--13

DB shrugs
?x??--40/45

preacher machine
1x25--50
1x5--90

I could really feel the affects of the drive yesterday. I was tired...

2 scoops of myofusion on the way home. I got a .75lb new york strip on the grill right now for lunch.

Emily gets off work at 4:30 today and I have a buddy from back home coming over in a couple hours. We are all heading to a little lake over in MN for some bass fishing.

[was140]

Fishing was fun last night. A storm blew through a few hours before we went and that might of messed up the fishing. I only caught 1 and Emily and my friend both got skunked.

Anyhow, my buddy who also works out alot gave me this workout plan that he has been doing for a few weeks now. It has no name but it has 9 body parts and A,B,C for each group. The A workout is easiest with the C having me wondering if I will be able to move after I am done. But he has seen some great results from it so I think that I will start it next week.

Later today will be chest/tris

[was140]

Started with a 5 min. bike ride to warm up

pec deck (warmup/pre exhaust)
1x10--100
2x10--110

flat bench BB
5x6--185

incline bench BB
1x6--155
4x6--165

Incline cable flyes
4x8--3?

dips
3x8--no weight

bench dips
3x10--with a 45 on my lap

Pushdowns
1x8--7
3x10--6
1x10--5

cable french press
1x10--5
2x10--6


2 scoops of myofusion on the way home, a cup of oatmeal when I got home.

I have to go back to work tomorrow, I think that I will start the new workout on Sunday. I have to get a small notebook to write everything down as it is very confusing. But I am ready for a challenge!

[was140]

Since I am starting a new program either Sunday or Monday. My buddy told me to take measurements... So I did.

Weight---158


ARMS---L=14.2 R=14.4

CALVES---L=14.2 R=14.2

THIGHS---L=20 R=20

[was140]

DAY 1

started with a warmup on the bike for almost 10min. I was talking with another guy. I usually like to go for 5.

CHEST
Bench BB--10x10--135

BACK
back extensions with a 25--5

Seated Row--12

Lat Pulldown--40

5-12-5-12-5-40-5-12-5-40-5--rest

drop weight reapeat 2x

Bi's

cable curls--10x10--7

Calves
calf machine--10x10--50-60

abs

cable crunches--5x20--6

russian twist--3x10 per side--with a 20 db

TIRED...

2 scoops of Myofusion on the way home. Cup of oatmeal when I got home. Now I am waiting for Emily to get home and have chicken breasts on the grill.

[Duke999]

Nice journal brah

i dont really understand your new routine tho

does that mean tomorrow ur doin like triceps, shoulders, forearms, legs?

[was140]

Originally Posted by Duke999

Nice journal brah

i dont really understand your new routine tho

does that mean tomorrow ur doin like triceps, shoulders, forearms, legs?

I got it from a buddy, he has had good results. I have always done splits like chest/tris, back/bi's. etc. I am going to try this routine out. It is called Hardcore bodybuildiing: A scientific approach.

Tomorrow will be shoulders,tri's,legs,forearms.

This is going to be a very interesting few weeks. But I'll try anything once...

[Duke999]

Originally Posted by was140

I got it from a buddy, he has had good results. I have always done splits like chest/tris, back/bi's. etc. I am going to try this routine out. It is called Hardcore bodybuildiing: A scientific approach.

Tomorrow will be shoulders,tri's,legs,forearms.

This is going to be a very interesting few weeks. But I'll try anything once...

thats different man. interested to see how it works out. GL bro

[was140]

Started with a 5 min spin on the bike

Shoulders--B

seated DB press
3x5--55

Lateral raises
1x12--20
2x12--15

Military press
3x40--40 (sucked--I'm thinking 3x is too many)

Tri's--B

French press (cable)
3x5--8

Skulls (cable)
3x12--6

pushdowns V-Bar
1x40--4
2x40--3

Legs--C

Quad machine--5

Ham machine--12

Leg Press--40

5-12-5-12-5-40-5-12-5-40-5

I did this 2x (I'm thinking 3x is a bit too much)

I think that I am going to tone it down a bit with the "C" day and do it 2x. That is alot of volume, and the "B" day I will do the 40 rep sets only 2x. Other than that I will keep at this program for awile.

I had 2 scoops of myofusion on the way home.

I made an order today I got ON extreme milk chocolate, and the 16 variety pack (I have always had either strawberry, chocolate, or vanilla So maybe I will find a new favorite). This is the first time I had Myofusion and am going back to good old ON whey. I also got SP250, I got that like a year ago and a buddy of mine talks about how much he likes it. So I figuered what the heck.

[was140]

5 min. warm up on the bike

Chest--B

Bench
3x5-195

Incline DB
3x12--50's

Pec Deck
2x40--60

Calf machine
3x10--50

Bi's--B

Curl Machine
3x5--105

DB curls
3x12--30's

cable curls
2x40--4

Calf machine
3x10--55

Traps

DB Shrugs
5x10--40's

Calf machine
3x10--60


2 scoops of myofusion on the way home. Now a cup of oatmeal.

[was140]

Today I am taking the day off. Emily has to work, she got this morning and ran 3.5 miles, I did not feel like it.

So I have been busy around the house. I changed a doorknob in the bathroom, put a new light in the garage, in the process of painting a new front door, and trimming a bush in the back yard.

Later after Emily gets home around 5:00, we are going to donate blood. There is a big blood drive this week at the mall. Thats about it.

[was140]

We were about ready to leave for the gym today and my BB.com order showed up. So today we had a SP250 drink and headed out the door.

We are running another 5k in a few weeks so I figured I better bump up my running.

I warmed up with a 1 mile run 8:17.

Shoulders--C

DB Press--5
1st set--50's
2nd set--40's

Front Lateral raises--12
both sets--15's

Military--40
both sets--20

5-12-5-12-5-40-5-12-5-40-5--2x

Tri's--C

French press--5
1st set--6
2nd set--5 1/2

Skulls--12
1st set--8
2nd set--6

V-bar pushdowns--40
1st set--3
2nd set--2 1/2

5-12-5-12-5-40-5-12-5-40-5--2x

Biceps--A

Preachers10x10
started at 65, ended at 50

Total time: about 1 1/2 hours
2 scoops of Myofusion on the way home, and a cup of oatmeal when I got home.
I have about 2 scoops left of the myofusion, then I am going to do a review of the 16 variety pack of the On Whey I recieved today. I also got a 5 lb. of ON double rich chocolate.

[was140]

I took Superpump250 1 scoop before, I started with a 5 min spin on the bike.

Chest--C

Incline DB's--5
both sets 50's

Chest Press machine--12
both sets--110 (does'nt seem like alot but it's hard to get 12)

Pec Deck 1st set--cable crossovers 2nd--40
Pec deck--55
crossovers--1.5

5-12-5-12-5-40-5-12-5-40-5--REST 2x

Biceps--C

Concentration curls--5
1st set--30
2ns set--25

Cable curls--12
1st set--8
2nd set--7

preachers--40
both sets--35

5-12-5-12-5-40-5-12-5-40-5--REST 2x

I worked in 9 sets of 10 calf exercises in between sets

Abs

cable crunches--7
5x20

2 scoops on ON whey on the way home, oatmeal when i got here.

I was in the gym for 1 hour and 45 min. I am not so sure about this routine?

[was140]

After my weekend of work I thought about this new workout plan I have started and wonder if its for me. I don't think it is. So I have been doing some looking around this site about different workouts and am going to go back to more of a regular routine.

So today I will start with a leg/shoulder day. I am going to the gym in a little bit and will post when I get home.

[was140]

I like the idea behind the program I just scraped, but it did not work for my schedule. So sort of adapted it to work for me.


I had 1.5 scoops of SP250, got to the gym and ran into an old buddy, (we went to high school, he was the heavy weight on our wrestling team.) Anyhow, we chated for a bit.

Started with 5 min bike ride.

I have always neglected my legs, and I want to change that.

LEGS

Squats
5x5--185

Leg Press
3x12--210

Leg Curl
3x12--70

Leg extensions
3x8--50

Lunges
2x40

Shoulders

Military
4x6--115

Arnolds
2x12--35's

Side Laterals
2x12--10's

Reverse Fly
2x12

Front Lateral raises Drop sets hold 10 seconds on the 10th rep
1x10--15's
1x10--10's
1x10--5's

55mins.

I feel like I worked out my muscles, the previous week on the old routine I just felt tired.

1 scoop of ON whey on the way home.

[was140]

1.5 scoops of Sp250 30 min. prior.

My legs have never been this sore, I have not done squats since high school (10 yrs. ago) or the lunges (never done them.)

I rode the bike for 5 min. My legs felt better after that, but still sore.

Pullups
3x6

Low back extension
3x10

Lat Pulldown
3x12--115
1x20--85

Seated Row
3x12--100
1x20--75

Standing DB rows
3x12--15's
1x15--10's

Face Pulls from lowest setting
3x10--5.5

Upright cable rows
3x8--7

DB shrugs and BB shrugs
I was going back and forth without stoping annd doing with DB's 40/60 and BB 95/185 and doing them til failure.

a scoop of ON whey onn the way home and a cup of oatmeal when I got here.

[was140]

I had a scoop and a half of SP250 before leaving the house.

My legs a re still sore. I walked on the treadmill at 6 incline, that helped for now.

Close grip bench
3x6--125

Preachers
3x6--110

Cable Skulls
3x12--8

DB Curls
3x12--30's

V bar pushdowns
3x12--7

Incline DB Curls
2x12--15's (never done them before, they were harder than I thought)

Hammers
2x12--30's

Cable French Press
3x12--10
1x15--8

Preachers
1x30--30
1x30--40

I stretched my legs again before I left.

1 scoop of ON whey on the way home, a cup of oatmeal when I got here.

I have never done an "arms" before, but I think I like it. Today Emily has to work and her parents are coming tonight from South Dakota, so I am going to clean up the house a bit. Than I am going to Subway or a sammich shop of some kind, then out to shoot my bow. Bow season opens in a few weeks and I think I have shot my bow 2x since last fall.

[was140]

I got up with Emily this morning and ran 3.1 miles with her at 6:00 a.m.

1.5 scoops of Sp250 prior to leaving for the gym.

Pec deck (pre exahaust)
3x10--90

BB Bench
3x6--195

BB Incline
3x6--165

DB flat bench
3x10--60's

DB incline bench
3x10--50's

Dips
2x12

Chest press machine
3x10--110

flyes Drop set
1x15--20's
1x12--25's
1x8--30's

1 scoop of ON Whey on the way home.

I felt good right away, but once I grabbed the DB's I hit a wall and was shot. But I made it through. I think my new routine will be:

Mon-arms
Tue-shoulders/legs
Wed-back/traps
Thurs-chest

[was140]

1 1/2 scoops SP250 prior to leaving for the gym.

I ran 1/2 mile on the treadmill 3:37

Close grip bench
4x6--135

Preachers
4x6--110

Cable skulls incline
3x12--7

Cable Curls
3x12--7

DB overhead press
3x12--45

Concentration curls
3x12--25

V bar push downs
3x12--6.5
1x15--5

Preachers
2x20--55

Cable crunches
5x20--7

Leg raises
3x10

A scoop of ON Whey on the way home, a cup of oatmeal when I got here.

Emily and her mom went to Minneapolis to go shopping, so right after I finish typing this I am hooking up my boat and going fishing. Summer is finally here, its supposed to be in the 90's all week.

[was140]

1.5 scoops of Sp250 prior to leaving

5 min. ride on the bike to warmup

Incline DB Shrugs
3x10--40's

Low back extensions
3x10

Seated Rows
3x12--90
1x20--65

Lat Pulldowns
4x12--110
1x10--130
1x6--150

DB Shrugs
?x?--40's-60's I just grab DB's and do them til I can't

Cable shrugs
3x10--12

face pulls
3x10--5

A scoop of ON Whey on the way home and a cup of oatmeal when I got here.

[was140]

1.5 scoops of SP250 prior to leaving the house

5 min. warmup on the bike

Pec Deck
3x10--115

Flat BB Bench
4x6--185
2x10--155

Incline BB Bench
4x6--165
2x10--135

Decline BB Bench
3x10--135

Dips
2x10

Chest Press Machine
3x8

1.5 scoops of ON whey on the way home, a cup of oatmeal when I got here.

[was140]

Monday and Tuesday I spent shingling a house, I have'nt done that in a couple years and remember why I am not a big fan of it. But it payed well.

So I got up and was sore as hell. But managed to get motivated enough to head to the gym.


I had 2 scoops og SP250 and headed out the door.

Preachers
4x6--100

Tricep machine
4x6--75

Incline cable curls
3x12--4

Tricep Pushdowns
4x12--6

Standing cable Preachers
3x12--6

DB Tricep Extensions
3x12--45

Preachers
3x12--80

1.5 scoops of ON Whey on the way home.

[was140]

I felt alot better today than yesterday, I must be getting old.

I had 1.5 scoops of Sp250 prior to leaving the house.

Chest Press Machine
3x10--110

BB Bench
4x6--185
1x10--155

BB Incline Bench
2x6--155
1x6--165
1x5--175
1x10--135

Dips
3x8

Pec deck
1x12--100
1x10--90
1x12--80

DB Shrugs
1x10--30,35,40,45,50,45,40

Face pulls from bottom pulley
3x10--5

Upright rows
2x10--45lb plate
1x7--45lb plate

1.5 scoops of ON Whey on the way home.

I will be going to a horse training clinic over the weekend with my dad and a few other people. I have a feeling that there is going to be ALOT of beer drank. I am not sure I will be able to keep up.