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  1. #1
    M'13 Madness Quadroplex's Avatar
    Join Date: Sep 2006
    Location: Brookline, Massachusetts, United States
    Age: 27
    Stats: 5'7", 200 lbs
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    Down to 200 lbs. by January 1, 2008!

    Seems reasonable enough, I think it's about time I took control of my life.

    Stats:

    height - 5'7"
    weight - 250 lbs.
    body fat % - last time measured w/ a cheap caliper and got >30%, eek
    waist - 42"

    short term goal - lose 20 lbs this summer
    long term goal - get to 200 lbs. by New Year's

    I'm doing a typical cutting diet (chicken, brown rice, eggs, oats, veggies, etc.) but without the protein shakes or bars; I prefer substantial food. I may occasionally heat up a Kashi frozen meal. My workout will focus on strength training to build muscle but I will get cardio in as well. I am interning this summer at the NIH, and instead of taking the shuttle from the Metro stop to my building, and vice versa, I'll be walking. It's a good 15 minute walk each way, plus I figure I'll do some walking and try jogging in the gym during my workouts. Let me know if you guys have any suggestions. Here we go!
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  2. #2
    M'13 Madness Quadroplex's Avatar
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    Just got back from my first workout, feeling really good. I focused on my triceps, deltoids and back today and I can still feel the burn!

    Cardio: 2 x 15 min. walks (work), 15 min. brisk walk (3.6mph) on treadmill in gym

    Strength Training:

    Tricep Extension - Set 1: 10/10 70 lbs.
    Set 2: 10/10
    Set 3: 10/10

    Shoulder Press - Set 1: 10/10 55 lbs.
    Set 2: 10/10
    Set 3: 9/10

    Seated Row - Set 1: 10/10 80 lbs.
    Set 2: 10/10
    Set 3: 10/10

    Reverse Flyes - Set 1: 10/10 60 lbs.
    Set 2: 9/10
    Set 3: 6/10

    Tricep Pushdown - Set 1: 10/10 65 lbs.
    Set 2: 10/10
    Set 3: 10/10

    Upright Barbell Row (modified) - Set 1: 10/10 45 lbs.
    Set 2: 10/10
    Set 3: 10/10

    What I mean by modified is that I made it target my triceps by not bending my shoulders. I just lifted the barbell (empty unfortunately, lol) and rotated my elbows, so I look like I'm pulling it up along my abdomen. I don't know what the name of it is (I checked on the exercise database) but I know it has a real name.

    Most of these exercises, sans the last one, were done using machines. I don't know if it matters or not, what do you guys think?
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  3. #3
    M'13 Madness Quadroplex's Avatar
    Join Date: Sep 2006
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    Today was kinda sloppy; I didn't get enough sleep last night but I still managed to make it to the gym. I ate like I would regularly while cutting but my performance while working my biceps, forearms, and chest was lacking.

    Food today:

    7:30am - Bowl of Special K cereal w/ soy milk, thick slice of grapefruit

    11:00am - Kashi frozen meal (Chicken Pomodoro or something)

    2:30pm - Kashi Go Lean bar, thick slice of grapefruit, some guacamole w/ whole grain crackers

    6:00pm - some more whole grain crackers and half a turkey burger

    9:30pm - expecting an Indian vegetable dish (one of the ones you pour in a bowl and microwave)

    I think I need some help when it comes to food, however because my cooking ability this summer is limited to using a microwave I am at a slight disadvantage. There is a Whole Foods near me though that sells cooked chicken breast, eggs, etc. but as for the chicken I'm not sure how good that would taste reheated.

    Workout:

    Bicep Curl - Set 1: 10/10 50 lbs.
    Set 2: 8/10
    Set 3: 5/10

    Preacher Curls - Set 1: 10/10 55 lbs.
    Set 2: 10/10
    Set 3: 8/10

    Bench Press - Set 1: 10/10 65 lbs. (yeah I suck)
    Set 2: 8/10
    Set 3: 4/10

    Butterflys - Set 1: 10/10 80 lbs.
    Set 2: 10/10
    Set 3: 8/10

    Incline DB Bench Press - Set 1: 8/10 20 lbs. each dumbell
    Set 2: 6/10
    Set 3: 5/10

    Cable Hammer Curls - Set 1: 10/10 50 lbs.
    Set 2: 7/10
    Set 3: 5/10

    Cardio - walk to/from work (10-15 min. walk each way) plus 15 min. brisk walk (speed 3.8mph) on the treadmill

    Could my inability to complete some of these exercises be due to killing my triceps yesterday? I went to the gym today and my triceps weren't tense or anything from workout out the day before, but I was thinking maybe they were weaker than usual because I worked on them just the day before. Should I change which days I do which exercises or which muscle groups to do on a given day?
    Last edited by Quadroplex; 06-08-2007 at 07:24 PM.
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  4. #4
    Don't count me out yet! cawiau's Avatar
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    I am sure you can reach your goals!!!
    Keep up to it and the motivation going and it is a done deal.
    Good luck.
    My journal:

    http://forum.bodybuilding.com/showthread.php?t=112815821
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  5. #5
    M'13 Madness Quadroplex's Avatar
    Join Date: Sep 2006
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    Thanks for the support man, I really appreciate it
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  6. #6
    M'13 Madness Quadroplex's Avatar
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    Came back from my workout just now, and boy my legs are killing!

    Cardio: 15 min. brisk walk (3.8mph) on treadmill

    Smith Machine Squat - Set 1: 10/10 95 lbs.
    Set 2: 10/10 135 lbs.
    Set 3: 10/10 145 lbs.

    Leg Extensions - Set 1: 10/10 130 lbs.
    Set 2: 10/10
    Set 3: 10/10

    Leg Press - Set 1: 10/10 200 lbs.
    Set 2: 10/10
    Set 3: 10/10

    Dumbbell Lunge - Set 1: 10/10 25 lbs./dumbbell
    Set 2: 8/10
    Set 3: 6/10

    Seated Leg Curl - Set 1: 10/10 115 lbs.
    Set 2: 10/10
    Set 3: 10/10

    Seated Calf Raise - Set 1: 10/10 90 lbs. + rack
    Set 2: 10/10
    Set 3: 10/10

    I was able to pretty much do everything until the dumbbell lunges, which were my last exercise. By then my legs felt like butter, however right now they don't seem to be nearly as tense as my upper body muscles were when I worked on them yesterday and the day before. Anyone have this same reaction?
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  7. #7
    Don't count me out yet! cawiau's Avatar
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    Nice legs workout.
    You are going to feel it tomorow.
    My journal:

    http://forum.bodybuilding.com/showthread.php?t=112815821
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  8. #8
    M'13 Madness Quadroplex's Avatar
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    I hope you're right lol, I don't feel too much right now except a little weakness.

    Since I completed most of these sets on the weights posted (although with a bit of burn towards the end of the last couple sets) should I up my weight on those?
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  9. #9
    M'13 Madness Quadroplex's Avatar
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    So I decided to go do my workout this morning having only eaten a Kashi Go Lean bar, and boy that was a mistake LOL. I managed to get through the workout but I felt more exhausted after each exercise than I did a few days ago.

    Cardio - none (will be walking around Dupont Circle in DC all this afternoon)

    Workout:

    Shoulder Press - Set 1: 10/10 70 lbs.
    Set 2: 6/10
    Set 3: 4/10

    Seated Row - Set 1: 10/10 100 lbs.
    Set 2: 10/10
    Set 3: 10/10

    Tricep Pushdown - Set 1: 10/10 60 lbs.
    Set 2: 10/10
    Set 3: 7/10 70 lbs.

    Reverse Flyes - Set 1: 10/10 60 lbs.
    Set 2: 10/10
    Set 3: 6/10

    Tricep Extension - Set 1: 10/10 70 lbs.
    Set 2: 10/10
    Set 3: 6/10

    Ab Machine (has resistance) - Set 1: 20/20 100 lbs.
    Set 2: 20/20
    Set 3: 20/20

    Lower Back Machine (where you bend back against resistance) - Set 1: 20/20 130 lbs.
    Set 2: 20/20
    Set 3: 20/20

    Are my workouts too short? I tend to be done with all the strength training in about 40 minutes. At least next time I know to not workout on a nearly empty stomach :P
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  10. #10
    M'13 Madness Quadroplex's Avatar
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    On a side note, while today's workout was to focus on triceps, abs and my back, why do my pectoral muscles feel sore? LOL
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  11. #11
    Registered User Bruzer's Avatar
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    Hey just wanted to say good luck I have same goal to lose 50 pounds by january 1 08 I hope to be down to 190. So anyways good luck and hope you reach your goal.
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  12. #12
    M'13 Madness Quadroplex's Avatar
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    Originally Posted by Bruzer View Post
    Hey just wanted to say good luck I have same goal to lose 50 pounds by january 1 08 I hope to be down to 190. So anyways good luck and hope you reach your goal.
    Thanks for the support man, and good luck to you too! I'm hoping to get to well under 200 lbs., but this is a start
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  13. #13
    Registered User djm5255's Avatar
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    I'll be keeping an eye on your journal as both you and I are about the same height/weight. Best of luck to you.
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  14. #14
    M'13 Madness Quadroplex's Avatar
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    Originally Posted by djm5255 View Post
    I'll be keeping an eye on your journal as both you and I are about the same height/weight. Best of luck to you.
    Thanks bro

    Anyway, my workout for today:

    Cardio - 30 min to/from work brisk walk (3.7-3.8mph)

    Lifting -

    Dumbbell Bench Press - Set 1: 10/10 25 lbs./dumbbell
    Set 2: 10/10
    Set 3: 10/10

    Butterflys - Set 1: 10/10 85 lbs.
    Set 2: 10/10
    Set 3: 8/10

    Ab Machine - Set 1: 20/20 100 lbs.
    Set 2: 20/20
    Set 3: 20/20

    Lower Back Machine - Set 1: 20/20 130 lbs.
    Set 2: 20/20
    Set 3: 15/20

    Cable Hammer Curls - Set 1: 10/10 50 lbs.
    Set 2: 10/10
    Set 3: 6/10

    Bicep Curls - Set 1: 10/10 55 lbs.
    Set 2: 10/10
    Set 3: 8/10

    Preacher Curls - Set 1: 10/10 55 lbs.
    Set 2: 10/10
    Set 3: 7/10

    I feel so wiped right now. On top of that, I think I may have pulled my lower back muscle from the lower back machine. I'm not sure. Any of you guys ever get that feeling like your lower back is very loose and extra "bendy"?

    My diet today:

    Meal 1 - Bowl of Special K w/ soy milk, 2 grapefruit slices

    Meal 2 - Kashi Go Lean bar

    Meal 3 - Kashi frozen meal - Chicken Florentine (22g of protein!)

    Meal 4 - Summer Tuna Salad (w/ raisins, chopped almonds, yummy) from Whole Foods

    Meal 5 - PWO shake w/ 2 scoops WPI, 8 oz soy milk, oats

    Meal 6 - ?? something chickeny or beefy I'm thinking


    I need to find a way to boost my energy. I don't want to use supplements or energy drinks though; I've used diet coke as a caffeine boost before but I've been 4 days clean of that and want to stay off soda. I think I may be tired also because, well, it's Monday, and I work in a research lab and I'm on my feet 8 hours/day. When I get back I'm usually wiped and it takes me like an hour before I head over to the gym. Any ideas on how I can keep my energy up throughout the day? Maybe I'm not eating the right stuff at the right hours?
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  15. #15
    Registered User djm5255's Avatar
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    Originally Posted by Quadroplex View Post
    Thanks bro

    Anyway, my workout for today:

    Cardio - 30 min to/from work brisk walk (3.7-3.8mph)

    Lifting -

    Dumbbell Bench Press - Set 1: 10/10 25 lbs./dumbbell
    Set 2: 10/10
    Set 3: 10/10

    Butterflys - Set 1: 10/10 85 lbs.
    Set 2: 10/10
    Set 3: 8/10

    Ab Machine - Set 1: 20/20 100 lbs.
    Set 2: 20/20
    Set 3: 20/20

    Lower Back Machine - Set 1: 20/20 130 lbs.
    Set 2: 20/20
    Set 3: 15/20

    Cable Hammer Curls - Set 1: 10/10 50 lbs.
    Set 2: 10/10
    Set 3: 6/10

    Bicep Curls - Set 1: 10/10 55 lbs.
    Set 2: 10/10
    Set 3: 8/10

    Preacher Curls - Set 1: 10/10 55 lbs.
    Set 2: 10/10
    Set 3: 7/10

    I feel so wiped right now. On top of that, I think I may have pulled my lower back muscle from the lower back machine. I'm not sure. Any of you guys ever get that feeling like your lower back is very loose and extra "bendy"?

    My diet today:

    Meal 1 - Bowl of Special K w/ soy milk, 2 grapefruit slices

    Meal 2 - Kashi Go Lean bar

    Meal 3 - Kashi frozen meal - Chicken Florentine (22g of protein!)

    Meal 4 - Summer Tuna Salad (w/ raisins, chopped almonds, yummy) from Whole Foods

    Meal 5 - PWO shake w/ 2 scoops WPI, 8 oz soy milk, oats

    Meal 6 - ?? something chickeny or beefy I'm thinking


    I need to find a way to boost my energy. I don't want to use supplements or energy drinks though; I've used diet coke as a caffeine boost before but I've been 4 days clean of that and want to stay off soda. I think I may be tired also because, well, it's Monday, and I work in a research lab and I'm on my feet 8 hours/day. When I get back I'm usually wiped and it takes me like an hour before I head over to the gym. Any ideas on how I can keep my energy up throughout the day? Maybe I'm not eating the right stuff at the right hours?
    Try yerba mate. It has given me a nice amount of energy throughout the day. There is a huge thread on it in the fat burning forum.
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  16. #16
    M'13 Madness Quadroplex's Avatar
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    Exhausted, yet again :P

    Cardio: 30 min. to/from work brisk pace, 15 min. brisk walk (3.8mph) on treadmill

    Lifting:

    Leg Extensions - Set 1: 10/10 130 lbs.
    Set 2: 10/10
    Set 3: 10/10

    Smith Machine Squat - Set 1: 10/10 145 lbs.
    Set 2: 10/10
    Set 3: 10/10

    Leg Press - Set 1: 10/10 200 lbs.
    Set 2: 10/10
    Set 3: 10/10

    Seated Calf Raise - Set 1: 10/10 90 lbs. + rack
    Set 2: 10/10
    Set 3: 10/10

    Seated Leg Curl - Set 1: 10/10 115 lbs.
    Set 2: 10/10
    Set 3: 10/10

    Hip Abductor - Set 1: 10/10 100 lbs.
    Set 2: 10/10
    Set 3: 10/10

    Hip Adductor - Set 1: 10/10 100 lbs.
    Set 2: 10/10
    Set 3: 10/10

    I guess I had a little more energy in me today than usual, but even so after the workout I can't move :P My lower back is still a bit sore depending on which direction I bend, but it's getting better.

    Food:

    Meal 1 - Special K w/ soy milk, 1 banana

    Meal 2 - Kashi Go Lean bar

    Meal 3 - Kashi frozen meal - Chicken Florentine

    Meal 4 - Tuna Salad, two grapefruit slices

    Meal 5 - PWO Shake w/ soy milk, PWI and 1/2 cup oats

    Meal 6 - ???
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  17. #17
    M'13 Madness Quadroplex's Avatar
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    Today was back to the triceps/back thing, and I tried a couple new exercises. However, I became wiped out much quicker than expected :P

    Cardio - 30 min. brisk walk to/from work, 15 min. brisk walk (3.8mph) on treadmill

    Workout -

    Dumbbell Shoulder Press - Set 1: 10/10 20 lbs.
    Set 2: 8/10
    Set 3: 6/10

    Shoulder Press - Set 1: 10/10 70 lbs.
    Set 2: 8/10
    Set 3: 8/10

    Seated Row - Set 1: 10/10 100 lbs.
    Set 2: 10/10
    Set 3: 10/10 110 lbs.

    Tricep Pushdown - Set 1: 10/10 60 lbs.
    Set 2: 10/10
    Set 3: 10/10

    Tricep Extension - Set 1: 8/10 70 lbs.
    Set 2: 10/10
    Set 3: 7/10

    Ab Machine - Set 1: 20/20 100 lbs.
    Set 2: 20/20
    Set 3: 20/20

    Straight Arm Pulldown - Set 1: 10/10 60 lbs.
    Set 2: 10/10 70 lbs.
    Set 3: 10/10


    Food:

    Meal 1 - Special K w/ skim milk, banana, three egg whites, two yolks

    Meal 2 - Kashi Go Lean bar

    Meal 3 - Curried Chicken Salad (omg so gooooooood!)

    Meal 4 - Can of tuna, whole grain crackers

    Meal 5 - PWO shake w/ soy milk, PWI and oats

    Meal 6 - ???


    My dumbbell shoulder press exercise seems to do a killing to my back, even though it's geared for the shoulders. I sit straight while I'm doing it, any clues as to how I can improve my form?
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  18. #18
    M'13 Madness Quadroplex's Avatar
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    Today I made into a rest day. My body's taken a beating over the last week so I decided to enjoy myself by going out with some of the other interns for dinner tonight. Good thing we did sushi because I was able to moderate and keep within a cutting diet.

    Cardio - 30-40 min. walk around campus and to/from work

    Workout:

    Meal 1 - Special K w/ soy milk, two hardboiled eggs, grapefruit slice

    Meal 2 - Kashi Go Lean bar

    Meal 3 - Tuna Salad

    Meal 4 - Alaskan roll & salmon sashimi (w/o the rice)

    Meal 5 - Protein shake w/ PWI, soy milk and oats


    Am I eating too much fish?
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  19. #19
    Don't count me out yet! cawiau's Avatar
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    Fish has protein and protein is good for you
    Do you know the total amount of protein you took in today?
    My journal:

    http://forum.bodybuilding.com/showthread.php?t=112815821
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  20. #20
    M'13 Madness Quadroplex's Avatar
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    Originally Posted by cawiau View Post
    Fish has protein and protein is good for you
    Do you know the total amount of protein you took in today?
    Not a clue lol, I'll have to calculate it later.
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  21. #21
    M'13 Madness Quadroplex's Avatar
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    Got back on track today with the chest and biceps, with some abs in between.

    Cardio - 30 min. brisk walk to/from work

    Workout:

    DB Bench Press - Set 1: 10/10 25 lb. dumbells
    Set 2: 7/10
    Set 3: 8/10

    Butterflys - Set 1: 10/10 85 lbs.
    Set 2: 10/10
    Set 3: 10/10

    Ab Machine - Set 1: 20/20 110 lbs.
    Set 2: 20/20
    Set 3: 20/20

    Bicep Curls - Set 1: 10/10 70 lbs.
    Set 2: 10/10
    Set 3: 7/10

    Reverse Grip Barbell Raise - Set 1: 10/10 45 lbs.
    Set 2: 10/10
    Set 3: 10/10

    Bench Press - Set 1: 10/10 65 lbs.
    Set 2: 7/10 75 lbs.
    Set 3: 7/10


    I don't know, I get the feeling my workouts are too short, especially since I usually do six exercises and 15 min. of cardio and finish in a little under an hour. Other people I see at the gym say they're around for 1.5 hours, even 2 hours!

    Overall I felt the workout today for sure (the burn), but it was a good feeling :P I looked in the mirror while doing bicep curls and I was able to see my muscle :P

    Food:

    Meal 1 - Special K w/ soy milk, two eggs, banana

    Meal 2 - Kashi Go Lean bar

    Meal 3 - Kashi Go Lean frozen meal

    Meal 4 - PWO shake w/ soy milk, PWI and oats

    Meal 5 - ??
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  22. #22
    M'13 Madness Quadroplex's Avatar
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    Let's just say today was OMFG good workout. I think the secret is I decided to start doing another set after each exercise. I've realized it's less important to aim for 10/10 reps in 3 sets than do actually work the muscle hard and go as far as I can.

    Cardio - 15 min. brisk walk on treadmill (3.8mph), will do some more walking later

    Workout:

    Leg Extensions - Set 1: 10/10 130 lbs.
    Set 2: 10/10
    Set 3: 10/10
    Set 4: 9/10

    Smith Machine Squat - Set 1: 10/10 145 lbs.
    Set 2: 8/10
    Set 3: 8/10
    Set 4: 7/10

    Ab Machine - Set 1: 20/20 110 lbs.
    Set 2: 20/20
    Set 3: 20/20
    Set 4: 16/20

    Seated Calf Raise - Set 1: 10/10 90 lbs. + rack
    Set 2: 10/10 100 lbs.
    Set 3: 10/10
    Set 4: 10/10

    Seated Leg Curl - Set 1: 10/10 130 lbs.
    Set 2: 10/10
    Set 3: 10/10
    Set 4: 7/10

    Hip Adductor - Set 1: 10/10 110 lbs.
    Set 2: 10/10
    Set 3: 10/10
    Set 4: 10/10


    leg press machine I usually do was broken today for some reason (it actually had an "out of order" sign on it lol)

    Food -

    Meal 1 - Special K w/ soy milk, banana

    Meal 2 - Turkey sandwich on whole wheat bread w/ lettuce, 1 slice swiss cheese and 1 serving of low cal no sugar added hickory BBQ sauce (15 cal. 1g carb. per serving)

    Meal 3 - PWO shake w/ soy milk, PWI and oats

    Meal 4 - ??

    Meal 5 - ??


    Tomorrow is weigh in day, let's hope I see some results on the scale. I haven't seen much budge with how my clothes feel except my jeans feel a very teeny weeny bit baggier around the legs (not the waist unfortunately )
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  23. #23
    I've become so numb... skuZZitude's Avatar
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    keep the good work up bro
    Can I go from 354lbs to 299lbs in 10 weeks? I am going to try or die trying!

    May 28 = 353.8 LBS / 35.5% BF
    June 4 = ????
    June 11 = ????
    June 18 = ????
    June 25 = ????
    July 2 = ????
    July 9 = ????
    July 16 = ????
    July 23 = ????
    July 30 = ????
    Aug 6 = ????
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  24. #24
    M'13 Madness Quadroplex's Avatar
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    Lost 3.5 lbs. in the last week, woot!

    Cardio - none today (my blister on my toe popped and it's killing me)

    Workout:

    Dumbbell Shoulder Press - Set 1: 10/10 20 lbs. each
    Set 2: 7/10
    Set 3: 7/10
    Set 4: 5/10

    Shoulder Press Machine - Set 1: 10/10 70 lbs.
    Set 2: 10/10
    Set 3: 6/10
    Set 4: 4/10

    Seated Row - Set 1: 10/10 110 lbs.
    Set 2: 10/10
    Set 3: 10/10
    Set 4: 8/10

    Tricep Pushdown - Set 1: 10/10 70 lbs.
    Set 2: 10/10
    Set 3: 10/10
    Set 4: 10/10

    Tricep Extension - Set 1: 10/10 70 lbs.
    Set 2: 10/10
    Set 3: 10/10 80 lbs.
    Set 4: 10/10

    Ab Machine - Set 1: 20/20 110 lbs.
    Set 2: 20/20
    Set 3: 20/20
    Set 4: 20/20

    Straight Arm Pulldown - Set 1: 10/10 80 lbs.
    Set 2: 10/10
    Set 3: 10/10
    Set 4: 10/10


    I know the straight arm pulldown exercise is supposed to work some upper back muscle groups, but I just didn't feel it today. I think overall I was just exhausted coming into the workout and didn't really have a substantial meal before working out (just cereal, milk and a banana).

    Meal 1 - Special K w/ soy milk, banana

    Meal 2 - Kashi Go Lean bar

    Meal 3 - PWO shake w/ soy milk, PWI and oats

    Meal 4 - ??

    Meal 5 - ???
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  25. #25
    Don't count me out yet! cawiau's Avatar
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    Originally Posted by Quadroplex View Post
    Lost 3.5 lbs. in the last week, woot
    That a boy!!!
    Congratulations!
    My journal:

    http://forum.bodybuilding.com/showthread.php?t=112815821
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  26. #26
    M'13 Madness Quadroplex's Avatar
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    Originally Posted by cawiau View Post
    That a boy!!!
    Congratulations!
    Thanks dude, how's your cutting and lifting going?
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  27. #27
    Don't count me out yet! cawiau's Avatar
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    Originally Posted by Quadroplex View Post
    Thanks dude, how's your cutting and lifting going?
    Everything is going very ssssssssslllllllllllllllllloooooooooowwwww.
    Just have to be patient!
    My journal:

    http://forum.bodybuilding.com/showthread.php?t=112815821
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  28. #28
    M'13 Madness Quadroplex's Avatar
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    Oh my god today was an awesome workout with my new plan. I need to find a new forearm workout though since there's not much room in the gym here for the wrist curls over a bench. I'm posting the exercises in the lbs/reps format that I did in each set.

    Cardio - 30 min. walk to/from work brisk pace (no cardio machines available when I went to the gym, haha)

    Workout:

    Standing Bicep Cable Curls - 60/10, 60/8, 60/7, 60/6
    Drag Curls - 45/10, 45/10, 45/10, 45/10
    Machine Preacher Curls - 55/10, 55/10, 70/5, 70/6
    Dumbbell Incline Shoulder Raise - 20/10, 20/20, 25/10, 25/7
    Straight Arm Pulldown - 80/10, 80/10, 80/10, 80/10
    One Arm Dumbbell Rows - 30/10, 30/10, 30/10, 30/10
    Seated Row - 100/10, 100/10, 110/10, 110/6
    Back Machine - 120/10, 120/10, 130/10, 130/10

    Definitely exhausted after all that but damn what a burn!

    Food:

    Meal 1 - Special K w/ soy milk, banana

    Meal 2 - Kashi Go Lean bar

    Meal 3 - Kashi frozen meal

    Meal 4 - 1/2 Turkey burger, whole wheat crackers

    Meal 5 - PWO shake w/ soy milk, PWI and oats

    Meal 6 - Chicken salad, piece of whole wheat toast
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  29. #29
    M'13 Madness Quadroplex's Avatar
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    God damn awesome workout today! I watched the Layne Norton videos before going and it taught me a thing or two about my legs workout. I was grunting, pushing my limits, you name it today. My legs were spasming like crazy when I finished, but it felt good.

    Cardio - 30 min. brisk walk to/from work

    Workout:

    Barbell Squats - 135/10, 135/10, 135/10, 135/10
    Leg Extensions - 130/10, 130/10, 145/10, 145/9
    Lying Machine Squats - 205/10, 205/10, 220/10, 220/10
    Seated Leg Curls - 115/10, 115/10, 115/10, 115/10
    Seated Calf Raises - 110/10, 110/10, 110/10, 110/10
    Hip Adductor - 110/10, 110/10, 110/10, 110/10
    Hip Abductor - 120/10, 120/10, 130/10, 130/10

    Food:

    Meal 1 - Special K w/ soy milk, banana

    Meal 2 - Kashi Go Lean bar

    Meal 3 - Curried Chicken Salad, two slices whole wheat bread

    Meal 4 - 1/2 turkey burger, whole wheat crackers

    Meal 5 - PWO shake w/ soy milk, PWI and oats

    Meal 6 - ?? probably some sort of chicken


    I was grunting like crazy during my workouts (I think I'm following Layne's technique, LOL) and was much more energetic while lifting. Tomorrow's workout will be neck, deltoids, chest, triceps and abs, and I'll be showing my roommate how to lift properly as well. He's a skinny kid who only does cardio, so I'll show him down the right path :P
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  30. #30
    M'13 Madness Quadroplex's Avatar
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    Today was...strange :P I got through most of my workout, but then came to a sad realization I absolutely suck at bench pressing. Maybe it's my form or maybe it's because I'm weak in those areas, but I wasn't feeling it too much in my chest (much more in my triceps and shoulders).

    Cardio - 30 min. brisk walk to/from work

    Workout:

    Lying Face Down Plate Neck Resistance - 10/10, 10/10, 10/10, 10/10
    Barbell Shrug - 65/10, 65/10, 65/10, 65/10
    Dumbbell Shoulder Press - 20/10, 25/10, 25/10, 25/7
    Dumbbell Bench Press - 25/10, 25/8, 25/7, 25/5
    Barbell Bench Press - 45/10, 45/10, 55/7, 55/5
    Butterflys - 85/10, 85/10, 85/10, 85/10
    Tricep Extensions - 70/10, 80/10, 80/10, 80/10
    Tricep Pushdown - 70/10, 80/10, 80/10, 80/10
    Ab Crunch Machine - 110/20, 110/20, 110/20, 110/20


    I don't know what the deal is with the bench press. After like 5 or so reps I get so exhausted that I can't push any further. Anyone have tips for improving form?

    Food:

    Meal 1 - Special K w/ soy milk, banana

    Meal 2 - Kashi Go Lean bar

    Meal 3 - Kashi frozen meal

    Meal 4 - Chicken salad, slice of whole wheat bread

    Meal 5 - PWO shake w/ soy milk, PWI and oats

    Meal 6 - ??
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