Toly's Dairy

T

Toly

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I have 2 months working out already but i feel like keeping track of what i do. Im on my diet 95% of the time. It consists of no junk at all. 1800-2500cal, 20-35gfat, 225-300g carbs, 100-150g protien.

Week 1 day 1: Im working out my tricepts, bicepts, legs, and forearm.

Over head extentions: 30lbs 15x3

Kickbacks: 15lbs 8x3

Hammer curl: 35lbs 5x2

Bar curl: 75lbs 8x5

Dumbell curl: 35lbs 8x3

forearm curl: 15lbs 25x3

Squats: 135lbs 10x3

leg extentions: 90lbs 8x3

I have never done a squate in my life other then 5 times which was when i was 15yrs old. Also i never work out my legs. The squates i did felt really easy to lift but i didnt wanna add more weight cuase i dont have a belt to protect my back. For my status how much should i be squating ( lbs)? Ohh and feel free to comment or tell me to add a workout that would help a certian body part.
 
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Week 1 day 2: Chest, shoulders, stomach.

Bench decline: 185lbs 8x3 195lbs 7x3 205lbs 5x3

dumbell fly's: 10lbs 8x3

cable fly's: 20x3

dumbell shoulder press: 35lbs 10x3

dumbell lateral raise: 18lbs 8x3

crunches:100

sit-ups: 50

ankle touches: 70

I messed up on my schedule so this is all i did :mad: I was supposed to do more exercises but they involved muslce movement from yesterdays muslce group. I was actually supposed to rest today but didn't.
 
Week 1 Day 3: Today was basically rest day i guess....

Ran 1 mile, hit the sana

Dead lifts ,205lbs 2x4
 
Week 1 day 4: bicepts, tricepts, forearm, legs.

bar curl: 10x5

hammer curl: 8x3

reverse curl: 5x2

skull crushers: 10x3

over head extentions: 10x3

kickbacks: 8x3

forearm curl: 20x3

reverse forearm curl: 30x3

squats: 8x3

leg extentions: 10x3
 
Might I suggest for your arms and legs day-squat, Romanian deadlift, hammer curls, reverse curls, close grip bench, overhead extensions, farmers walks
 
I couldnt really do anything the last 2 days becuase i was working. My trasnmission just broke down on my car so now all my spare time goes to swaping a new one in.

I only got 15min of workout. Just as much as i had time to do. :(
 
I belt doesn't help your back, and if your form is perfect (which it should be) you don't need one until you go heavy.
 
back agian!

I stopped working out for 2 months and i decieded 3 weeks ago to start agian. I gained 10lbs since then and got bigger. Im 185lbs right now. These last 3 weeks ive been focusing on my chest and shoulders. Yesterday i maxed out my bench press at 275lbs with 2 reps. My goal is to bench press 300lbs before august.
 
I havent been posting becuase i do the same weekly routine all the time. My routine is

Mon: chest, shuolders, back
tues: cardio
wens: tricepts, bicepts, forearm
thurs: cardio
frid: chest, shoulders, back
sat: cardio
sun: tricepts, bicepts, forearm

When i do cardio i usually run on the treadmill and do jumprope and work my stomach.

Everything i do involves free weights becuase i dont go to a gym. This makes it a little harder but i try.

I usually make a calander like this for every month. I have 9 more days untill i f inish this calander. I am currently trying to get stronger but everytime i try to get stronger i usually need alot of enery meaning food..... therefore i get bigger. In 10 days im gonna switch my routine up to start cutting. I wanna drop at least 2% body fat or 7lbs of fat for my cutting phase which will last 1 month. I will soon post some pics up as soon as i borrow a digital camera from a freind. Im guessing in 2 weeks.
 
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