Thanks - but if I got my nutrition in line I'd be that much further along.
My Diary
- Thread starter stingo
- Start date
Thanks - but if I got my nutrition in line I'd be that much further along.
Upper Body I - 5/10/10
A Barbell Bench Press - 85, 100, 3@175, 115, 85
B Cable Row - 85, 100, 165, 120, 85
C Shoulder Press - 20e, 30e, 50e, 35e, 25e
D Lat Pulldown - 52.5, 67.5, 105, 82.5, 52.5
E Lying Triceps Extension - 20e, 40e, 30e, 20e
F Dumbbell Bicep Curl - 20e, 35e, 25e, 20e
G Side Deltoid Raise - 12, 20, 15, 12
Overall - Some improvements today - but the bench press just didn't feel right. Will have to see how I fare next week.
A Barbell Bench Press - 85, 100, 3@175, 115, 85
B Cable Row - 85, 100, 165, 120, 85
C Shoulder Press - 20e, 30e, 50e, 35e, 25e
D Lat Pulldown - 52.5, 67.5, 105, 82.5, 52.5
E Lying Triceps Extension - 20e, 40e, 30e, 20e
F Dumbbell Bicep Curl - 20e, 35e, 25e, 20e
G Side Deltoid Raise - 12, 20, 15, 12
Overall - Some improvements today - but the bench press just didn't feel right. Will have to see how I fare next week.
Lower Body I - 5/11/10
A DB Squat - 90, 100, 170, 120, 90
B Hamstring Curl - 55, 65, 110, 80, 55
C Quad Extension - 105, 125, 205, 145, 105
D Decline Situp - R1, R4, R3, 8@R2
E DB Swings - 40, 80, 60, 40
F Standing Cable Twist - Plate 6, Plate 11, Plate 8, Plate 6
G Standing DB Calf Raise - 40, 80, 60, 40
Overall - I had to go with the dumbbells for the squat today, but I didn't mind because it helps train my grip and gets me out of the gym quicker. Still, I would've like to have tried the 170 on the back squat. The other exercises did pretty well too. Overall, I'm pleased.
A DB Squat - 90, 100, 170, 120, 90
B Hamstring Curl - 55, 65, 110, 80, 55
C Quad Extension - 105, 125, 205, 145, 105
D Decline Situp - R1, R4, R3, 8@R2
E DB Swings - 40, 80, 60, 40
F Standing Cable Twist - Plate 6, Plate 11, Plate 8, Plate 6
G Standing DB Calf Raise - 40, 80, 60, 40
Overall - I had to go with the dumbbells for the squat today, but I didn't mind because it helps train my grip and gets me out of the gym quicker. Still, I would've like to have tried the 170 on the back squat. The other exercises did pretty well too. Overall, I'm pleased.
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Once I get back to logging, sure.
Upper Body I - 5/18/10
A Barbell Bench Press - 85, 100, 4@175, 115, 85
B Cable Row - 85, 100, 4@165*, 110, 80
C Shoulder Press - 20e, 25e, 50e, 35e, 25e
D Lat Pulldown - 60, 82.5, 120, 82.5, 60
E Lying Triceps Extension - 20e, 4@40e, 30e, 20e
F Dumbbell Bicep Curl - 20e, 6@35e, 25e, 20e
G Side Deltoid Raise - 12, 20, 15, 12
Overall - Not a bad workout today. Bench press picked up a rep, but the big gain was in the lat pulldown. The cable row is asterisked because I'd started the sets with barbell rows (as the machine I usually use was taken) but for the work sets, the usual cable machine was used.
A Barbell Bench Press - 85, 100, 4@175, 115, 85
B Cable Row - 85, 100, 4@165*, 110, 80
C Shoulder Press - 20e, 25e, 50e, 35e, 25e
D Lat Pulldown - 60, 82.5, 120, 82.5, 60
E Lying Triceps Extension - 20e, 4@40e, 30e, 20e
F Dumbbell Bicep Curl - 20e, 6@35e, 25e, 20e
G Side Deltoid Raise - 12, 20, 15, 12
Overall - Not a bad workout today. Bench press picked up a rep, but the big gain was in the lat pulldown. The cable row is asterisked because I'd started the sets with barbell rows (as the machine I usually use was taken) but for the work sets, the usual cable machine was used.
Lower Body I - 5/19/10
A Squat - 90, 105, 4@175, 125, 90
B Hamstring Curl - 60, 70, 115, 80, 60
C Quad Extension - 105, 125, 210, 150, 105
D Decline Situp - R1, R4, R3, 7@R2
E DB Swings - 40, 80, 60, 40
F Standing Cable Twist - Plate 6, Plate 11, Plate 8, Plate 6
G Standing DB Calf Raise - 40, 80, 60, 40
Overall - Another good workout. I really wanted to give increasing the squat a try, so I did. I will try 175 again next week too. That said, increases in the other compound lifts were noted too.
A Squat - 90, 105, 4@175, 125, 90
B Hamstring Curl - 60, 70, 115, 80, 60
C Quad Extension - 105, 125, 210, 150, 105
D Decline Situp - R1, R4, R3, 7@R2
E DB Swings - 40, 80, 60, 40
F Standing Cable Twist - Plate 6, Plate 11, Plate 8, Plate 6
G Standing DB Calf Raise - 40, 80, 60, 40
Overall - Another good workout. I really wanted to give increasing the squat a try, so I did. I will try 175 again next week too. That said, increases in the other compound lifts were noted too.
ok kool, i will look forward to it
Not a log but hopefully it will give you an idea... (I don't normally eat this way - went out to local restaurant for dinner)
Breakfast/Pre-workout
31 g Protein Powder and 1 cup whole milk
Lunch
88 g Kerrygold Dubliner Cheese
Dinner
1 Bowl Cajun Chicken and Rice Soup
16 oz Delmonico Steak with Cajun Rub and topped with Cajun Crawfish
1 Large Baked Potato
1 serving Grilled Vegetables
I think it comes out to around 2300 calories or so, which considering my limit is 2100 is not bad at all.
Upper Body II - 5/22/10
A Standing Cable Chest Press - Plate 6, Plate 7, Plate 12, Plate 9, Plate 6
B Standing Cable Row - Plate 6, Plate 7, Plate 12, Plate 9, Plate 6
C Standing Cable Push Press - Plate 6, Plate 7, 4@Plate 12, Plate 9, Plate 6
D Kneeling Lat Pulldown - Plate 8, Plate 10, Plate 16, Plate 12, Plate 8
E Cable Triceps Extension - Plate 6, Plate 12, Plate 9, Plate 6
F Cable Bicep Curl - Plate 4, 4@Plate 8, Plate 6, Plate 4
G Cable Rear Deltoid Raise - Plate 2, Plate 4, Plate 3, Plate 2
Overall - A good workout here. Adjusted my math so as to get the right plate for the 4th set in the compound movements.
A Standing Cable Chest Press - Plate 6, Plate 7, Plate 12, Plate 9, Plate 6
B Standing Cable Row - Plate 6, Plate 7, Plate 12, Plate 9, Plate 6
C Standing Cable Push Press - Plate 6, Plate 7, 4@Plate 12, Plate 9, Plate 6
D Kneeling Lat Pulldown - Plate 8, Plate 10, Plate 16, Plate 12, Plate 8
E Cable Triceps Extension - Plate 6, Plate 12, Plate 9, Plate 6
F Cable Bicep Curl - Plate 4, 4@Plate 8, Plate 6, Plate 4
G Cable Rear Deltoid Raise - Plate 2, Plate 4, Plate 3, Plate 2
Overall - A good workout here. Adjusted my math so as to get the right plate for the 4th set in the compound movements.
Lower Body II - 5/22/10
A Deadlift - 115, 135, 230, 160, 105
B Hamstring Curl - 60, 70, 115, 80, 60
C Quad Extension - 105, 150, 205, 145, 105
D Hanging Leg Raise - 6, 12, 9, 8
E Romanian Deadlift - 75, 150, 105, 75
F Woodchoppers - Plate 6, Plate 12, Plate 9, Plate 6
G Standing Calf Raise - 40, 80, 60, 40
Overall - Took a while to get through it, but a good workout. Very glad about deadlift performance in particular.
A Deadlift - 115, 135, 230, 160, 105
B Hamstring Curl - 60, 70, 115, 80, 60
C Quad Extension - 105, 150, 205, 145, 105
D Hanging Leg Raise - 6, 12, 9, 8
E Romanian Deadlift - 75, 150, 105, 75
F Woodchoppers - Plate 6, Plate 12, Plate 9, Plate 6
G Standing Calf Raise - 40, 80, 60, 40
Overall - Took a while to get through it, but a good workout. Very glad about deadlift performance in particular.
Sometimes - other times I eat 5 times or 4 times... Depends on the day.
Upper Body I - 5/24/10
A Barbell Bench Press - 85, 100, 4@175, 115, 85
B Cable Row - 82.5, 100, 4@165, 122.5, 82.5
C Shoulder Press - 20e, 25e, 50e, 35e, 25e
D Lat Pulldown - 60, 82.5, 120, 82.5, 60
E Lying Triceps Extension - 20e, 4@40e, 30e, 20e
F Dumbbell Bicep Curl - 20e, 4@40e, 30e, 20e
G Side Deltoid Raise - 12, 25, 20, 12
Overall - Even though A was the same result as last week, the 4 rep set felt pretty strong. Hopefully I can finally make 5 next week. The rest of the workout was pretty much the same except for F (where I can do the 35 on set 2 ok, but for some reason 40 is still proving a struggle) and G, where I upped the weight in set 2 and 3.
A Barbell Bench Press - 85, 100, 4@175, 115, 85
B Cable Row - 82.5, 100, 4@165, 122.5, 82.5
C Shoulder Press - 20e, 25e, 50e, 35e, 25e
D Lat Pulldown - 60, 82.5, 120, 82.5, 60
E Lying Triceps Extension - 20e, 4@40e, 30e, 20e
F Dumbbell Bicep Curl - 20e, 4@40e, 30e, 20e
G Side Deltoid Raise - 12, 25, 20, 12
Overall - Even though A was the same result as last week, the 4 rep set felt pretty strong. Hopefully I can finally make 5 next week. The rest of the workout was pretty much the same except for F (where I can do the 35 on set 2 ok, but for some reason 40 is still proving a struggle) and G, where I upped the weight in set 2 and 3.
Lower Body I - 5/25/10
A Squat - 90, 105, 4@175, 125, 90
B Hamstring Curl - 60, 70, 115, 80, 60
C Quad Extension - 105, 125, 210, 150, 105
D Decline Situp - R1, R4, R3, 7@R2
E DB Swings - 40, 80, 60, 40
F Standing Cable Twist - Plate 6, Plate 12, Plate 9, Plate 6
G Standing DB Calf Raise - 40, 80, 60, 40
Overall - A near carbon copy of last week's effort. But the exercises felt better (stronger/more secure) which is progress in my book.
A Squat - 90, 105, 4@175, 125, 90
B Hamstring Curl - 60, 70, 115, 80, 60
C Quad Extension - 105, 125, 210, 150, 105
D Decline Situp - R1, R4, R3, 7@R2
E DB Swings - 40, 80, 60, 40
F Standing Cable Twist - Plate 6, Plate 12, Plate 9, Plate 6
G Standing DB Calf Raise - 40, 80, 60, 40
Overall - A near carbon copy of last week's effort. But the exercises felt better (stronger/more secure) which is progress in my book.
- a little more representative, but no veggies.