This is going to be my first ever forum log. I figured since I am on these forums enough lurking around I should just toss up my own log. If you see anything that you believe should be added please let me know and I will update. I am currently about to finish week 3 of my Workout Program. My goal is to gain lean mass at first and then when I feel like I have progressed enough I will change up my routine.
Current Stats:
5'10"
166lbs <--down from 171lbs since December 1st
Current Calorie Intake:
1,610cal
200g Protein
40g-70g Fat
80g-100g Carbs
Supplements:
MP Armor-v (vitamin)
Fish oil
Animal Stak
Animal M-Stak
MP Assault
MP Combat Powder (protein)
MP Recon
ON Casein
Workout Program/Current Stats:
Monday (Legs)
Smith Machine Squat (110 x 10, 130 x 10, 130 x 10)
Leg Press (270 x 10, 280 x 10, 290 x 10)
Leg Extension (130 x 10, 140 x 10)
Prone Leg Curl (130 x 10 <-- seated leg curl, ----> Prone Leg Curls 80 x 10, 85 x 10)
Barbell Deadlift (110 x 10, 110 x 10)
Standing Calf Raise (my weight x 40, +20 added weight x 40, +88 added weight x 30)
Seated Calf Raises (125 x 15, 95 x 25 ----- Machine Sucks hard to use)
Wednesday (Back/Biceps)
Barbell Deadlift (120 x 10, 130 x 10, 140 x 10)
LAT Pull down ( 140 x 10, 160 x 10, 200 x 12)
Bent over-barbell row (50 x 10, 60 x 10, 70 x 10)
Bent over DB Row (35 x 10, 40 x 10, 45 x 10)
Smith Machine Shrug (100 x 12, 110 x 10, 120 x 10)
Barbell Curl (50 x 10, 50 x 10, 60 x 5, 50 x 3)
Preacher Curl Machine (65 x 10, 70 x 10, 75 x 10)
Lower Back Machine (125 x 12, 130 x 12, 135 x 12)
DB Hammer Curl (25 x 10, 25 x 6, 20 x 4)
Friday (Ches/Shoulder/Triceps)
Flat Bench Press (70 x 10, 70 x 6, 80 x 6)
Incline DB Press (25 x 12, 30 x 12, 35 x 7)
Dips Machine (155 x 15, 185 x 15)
DB Military Press (20 x 10, 25 x 8, 20 x 10)
Lateral Raise (10 x 10, Couldn't complete other set)
Rear Delt/ pec-fly machine (70 x 12, 80 x 12, 85 x 8)
Lying tricep extension (65 x 10, 80 x 12, 95 x 10)
Flat DB Chest Press (30 x 10, 35 x 3, 30 x 2, 30 x 7) <-- tried to do more but I will start at 35 on Friday and go up from there.
Tuesday/Thursday/Sat (Run/Abs)
45 min HIIT
Ab Workout
Last edited by Chrans; 12-23-2011 at 11:59 PM.
Reason: Added Week 1 Pics
Flat Bench Press: Increased my Max to 120lbs and completed 8 Reps at 110lbs....I would consider this an overall gain of 40lbs (70 to 110lbs). Not bad pretty happy with this.
70x10, 90x10, 110x8, 120x3
Incline DB Press: I managed to put of 10 Reps at 40lbs.....overall increase 5-10 lbs
30x10, 35x10, 40x10, 45x4
Dips: I was able to finish my last set at 200lbs.....overall increase 15lbs
Body Weight x 10, 185x10, 185x10, 200x12
DB Military Press: Not to bad started out at 25/30/30 I will have to to 30/35/? next time......overall increase 5 lbs
25x10, 30x9, 30x9
Lateral Raise - I used the machine today because I couldn't get 10lbs with DB weight last week... for the machine I got 3 full set of 10 at 65lbs and def. felt a burn.
65x10, 65x12, 65x10
Rear Delt Machine -Great increase from 85lbs to 100lbs......overall increase 15lbs
85x10, 95x10, 100x10
V-Tricep Extension Machine - Great burn next week I will push even harder and tack on another 5lbs........overall increase 10lbs
95x10, 100x10, 105x10
Flat DB Chest Press - Not to happy with these result but I will take some over nothing.....overall increase 5lbs
I did 45min on the elliptical on the variety setting. It was a pretty good run, can't wait until I am able to start running on the treadmill. Should be sometime around the end of January, hopefully, as long as Physical Therapy goes well. The Reservist were taking the ab workout room so I couldn't do abs with my cardio so I guess tomorrow I will go back and do min of 15-30min HIIT and 30min abs tomorrow <---- Merry Christmas to me! The run about killed me today yesterday I had 53g of carbs and today I have had about 24g mostly from my MP Assault. Lets see if I can pull another 53g or under 75g of carbs today. I should be able to keep it under 75g but it is kinda hard with the neighborhood bringing be over delicious tamales, my wife making chicken salad sandwiches and other crap loaded food that is delicious. I did burn some extra calories today so I can at least enjoy the chicken salad "low carb" wraps....lol
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