Bodybuilding 101

[RyouBakua]

Wednesday
Cardio/Legs


Supplements:

PWO
Madness

Intra
Atomic 7

Post
Proton 7



Cardio:
Pre: Elliptical, 4 Min, 50 cal (then a treadmill opened up)

Pre: Treadmill, 22 Min, 300 cal (ran mile in under 9min)

Post: Stepmill, 12 Min, 150 cal, 50 Floors (sweaty)

Total: 38 Min, 500 Cal



Notes:
im helping a sedentary friend train for military boot camp but he bailed on me so i hit the gym late

helped another friend get her squat. she only does bodypump classes and developed pain in her neck and back from poor form.

by the end she was able to squat 105lbs with great form. not bad for her first time

also ran a mile in under 9min. bleh.



Squats:
BW x 150+ over ? sets
(lost track, did a lot as an example, added some weight here and there)

Weights: BW, +45, 95, 135, 185 x 5


Leg Extensions

Calf Raises

[conradcrow]

I am having the same problem with my gf... She only does body pump classes and some muscle groups are crazy developed and others are lacking lol... The classes are good but people should know that they are not the only thing out there!

[MissKB]

Sedentary to Boot Camp? Sounds like he probably shouldn't be bailing lol. Awesome of you to help girl w/ her squat form...if it weren't for teachers like you at my old gym, I'd probably be hurtin' too!

[storm1507]

Ton of squats RB. Keep up the good work.

[RyouBakua]

I am having the same problem with my gf... She only does body pump classes and some muscle groups are crazy developed and others are lacking lol... The classes are good but people should know that they are not the only thing out there!

bodypump class isnt too bad. good circuit. but always gotta watch form

Sedentary to Boot Camp? Sounds like he probably shouldn't be bailing lol. Awesome of you to help girl w/ her squat form...if it weren't for teachers like you at my old gym, I'd probably be hurtin' too!

no, he really shouldnt. but its up to him

Ton of squats RB. Keep up the good work.

thanks storm. legs are feeling it today

[RyouBakua]

Thursday
Mix/Shoulders


Supplements:

PWO
C4

Intra
Atomic 7

Post
Proton 7




Mix:

Arc Trainer - 7min, 100 cal
Hindu squats
Hindu Push Ups
Lying Leg Raises
Ball Crunches
Rotating Side Plank
Bosu Ball Squats
Back Extensions


Extensive Foam Rolling



DB Shoulder Press:
20 x 40
30 x 40
40 x 35

SS w

DB Side Laterals:
10 x 20
15 x 20
20 x 20




Plate Loaded SHoulder Press: wps
25 x 5
35 x 5
45 x 5


Side Lateral Machine:
85 x 15
85 x 15


Rear Lateral Machine:
100 x 20
100 x 20
100 x 20

[scott_donald]

i see reps everywhere!!!

[RyouBakua]

i see reps everywhere!!!

you have to look past the girl

[jjeane]

Reps everywhere for sure.
Don't you just love extensive foam rolling!! Good stuff!

[RyouBakua]

Reps everywhere for sure.
Don't you just love extensive foam rolling!! Good stuff!

i do. it IS good stuff!

[Raigs]

i see reps everywhere!!!

Im a rep and could use some reps :P :P :P


Srs though what a huge amount of volume today RB and of course that girl

[RyouBakua]

My 2nd Workout Log:
• Spanned 15 Months
• Had 142,000 hits
• 5 Workouts a week
• Increased All My Lifts



Thanks to everyone who made this possible!


heres a link to my new log: www.tinyurl.com/WWRBD