Wes's Workout Log

Saturday November 29/08
Lower Body/Forearms
Squats (pyramid up)..........5 sets.....8,7,7,6,5 reps
Calf Raise........................3 sets.....18,17,17 reps
Palm Down Wrist Curls........3 sets....16,16,15 reps
(superset with)
Palm Down Wrist Curls........3 sets....16,15,14 reps
Cardio- 15min (bike) 10 min high intensity/5 min cool down/ done imediately after forearms
 
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Sunday November 30/08
Cardio- 50min (walk)
 
Last day of my 4 day weekend.

Monday December 1/08
1.)
Upper Body (Rep)
Bench Press (pyramid up).....4 sets...12,8,6,5 reps
Skull Crushers (pyramid up)...3 sets...9,7,5 reps
Pull Ups.............................2 sets...5 reps
Chin Ups............................2 sets...5,4 reps
Lateral Raise......................3 sets...8,7,7 reps
(superset with)
Dumbell Press.....................3 sets...9,8,8 reps
Barbell Curls (pyramid up).....3 sets...9,8,6 reps
Crunches...........................2 sets...17 reps
(superset with)
Leg Raises.........................2 sets....8 reps

2.)
Cardio- 22min (walk)

3.)
Cardio- 20min (bike)

Im considering posting some of my meals from time to time.

Breakfast:
2 cups coffee (cream and 2 sugars in each)
1 bannana
2/3 cup of oatmeal (with a small amount of milk)
1/4 cup trail mix
1 scoop whey protein powder

Post Workout:
2 scoops of gatorade
2 scoops of whey protein powder

1 hour later:
1 bowl of homemade chicken soup (lots of chicken)

2 and a half hours later:
1 bowl of chicken soup
1 glass of milk
1 apple

3 hours later:
1 cup of hot chocolate
1 turkey sandwhich (on whole wheat bread with mustard)
1 orange
1/4 cup of trail mix

After Cardio:
1 bannana
1 scoop gatorade
1 scoop whey protein powder
4 ounces of milk
1 egg
 
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Thursday december 4/08
Upper Body (Max)
Bench Press (only last set is to fail).........4 sets...4 reps
Incline Bench Press (pyramid up).............3 sets...6,6,5 reps
Seated Rows (pyramid up).....................4 sets...9,7,7,6 reps
Upright Rows.......................................2 sets...9 reps
Bent Over Raise...................................2 sets...8 reps
Crunches............................................3 sets...18,17,17 reps

Routine is going great. Im improving in reps and weight used very steadily.
 
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i dunno if your the same guy i told this to before, but its really helpful to post how much weight you use. weight progression is really important
 
Proteinboy said:
i dunno if your the same guy i told this to before, but its really helpful to post how much weight you use. weight progression is really important
Click to expand...
Yep im the same one.

How is going to help me to post the weight i use here???

Its pretty irrelevent to anyone but me imo.
 
I had a fairly easy night at work so i decided to do my Lower Body day after work so i will have the whole weekend to rest and grow.

I might have to reconsider how my training days are set up so i have every weekend off so i have more time to recover.

Anyway the workouty went great. I added weight to my Squat, calf raises and forearm exercises. :)

Friday December 5/08
Lower Body
Squats..............................4 sets....6,4,4,4 reps
Deadlift.............................2 sets....5,4 reps
Calf Raise..........................3 sets....15 reps
Palm Down Wrist Curls..........3 sets....14,13,12 reps
(superset with)
Palm Up Wrist Curls..............3 sets....14,13,12 reps
 
wesrman said:
I had a fairly easy night at work so i decided to do my Lower Body day after work so i will have the whole weekend to rest and grow.

I might have to reconsider how my training days are set up so i have every weekend off so i have more time to recover.

Anyway the workouty went great. I added weight to my Squat, calf raises and forearm exercises. :)

Friday December 5/08
Lower Body
Squats..............................4 sets....6,4,4,4 reps
Deadlift.............................2 sets....5,4 reps
Calf Raise..........................3 sets....15 reps
Palm Down Wrist Curls..........3 sets....14,13,12 reps
(superset with)
Palm Up Wrist Curls..............3 sets....14,13,12 reps
Click to expand...

Keep busten' it up, young man. Its good that you are thinking and managing your WO around your lifestyle, and thinking about recoverability.

This = smart.

ROCK-ON!

Pull this into your heart:

1. I'm never going to give you up........

On your self and your fitness goal.

The way you create any outcome in your life is to hold the vision of your deepest desires.

At the same time, though, you must honestly and accurately assess your current situation and how it relates to your greater vision.

By doing this, you engage tension between what is and what can be.

This tension is the primary creative force behind the manifestation of any outcome.

It’s as natural and powerful as the force of gravity.

Some of the steps you take may end up being detours or out-and-out mistakes.

Fall down get up and take steps...

By staying focused on your vision, though, you’ll find even those steps useful in the creating process.


2. I am never going to let you down.......

A heart that shines in the dark and makes one's passion bark.


3. I am never going to run around and desert you....

A charming and glorious "mental attitude" that provides an extra boost to his true love and personal desires which in return gives true intimacy, self-giving, and personal commitment.

A frequent flyer of desire.

A mentally harassing fire to fly higher that will never retire. And, you never desert yourself in what you want most.


4. I am never going to make you cry....

Enormous and sensational personal motivation that is:

  • Instructive
  • Intelligent
  • Non-negotiable
  • Miraculous
  • Organized and talented
  • Superior to all adversity
  • Unshakable and unsurpassed astonishing the world

And, will never cry......and just get er' done.


5. And never going to say good bye......

An energetic, enriched, and fearless spirit, that is gloriously gifted, and spectacular, revealing these special traits:


1. A unique motivational specialist
2. Fabulous self-mastering skills revealing his splendid richness.

You will never say goodbye to your health and fitness.


6. Never tell a lie and hurt you...

You see truth and weed out BS within diet and fitness education.

You are unshakable, unmistakably self stubborn, and personally styled beyond belief! :)


You just have it all.

Yep.....

YOU ROCK!

Best wishes,


Chillen
 
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wesrman said:
Yep im the same one.

How is going to help me to post the weight i use here???

Its pretty irrelevent to anyone but me imo.
Click to expand...

This made me laugh:biggrinsanta:

The point of putting up weight ,is so that people can track your progress.

Kinda like the whole point of a journal
 
marko157 said:
The point of putting up weight ,is so that people can track your progress.
Click to expand...

I, on the other hand, would post my weight in order to provide comic relief. After you stopped laughing, you would ask.. Do they make weights that small? At which point I would reply... Yes, they are made out of foam. I am the lightest lifting dude on this site.
 
Chillen said:
Keep busten' it up, young man. Its good that you are thinking and managing your WO around your lifestyle, and thinking about recoverability.

This = smart.

ROCK-ON!

Pull this into your heart:

1. I'm never going to give you up........

On your self and your fitness goal.

The way you create any outcome in your life is to hold the vision of your deepest desires.

At the same time, though, you must honestly and accurately assess your current situation and how it relates to your greater vision.

By doing this, you engage tension between what is and what can be.

This tension is the primary creative force behind the manifestation of any outcome.

It’s as natural and powerful as the force of gravity.

Some of the steps you take may end up being detours or out-and-out mistakes.

Fall down get up and take steps...

By staying focused on your vision, though, you’ll find even those steps useful in the creating process.


2. I am never going to let you down.......

A heart that shines in the dark and makes one's passion bark.


3. I am never going to run around and desert you....

A charming and glorious "mental attitude" that provides an extra boost to his true love and personal desires which in return gives true intimacy, self-giving, and personal commitment.

A frequent flyer of desire.

A mentally harassing fire to fly higher that will never retire. And, you never desert yourself in what you want most.


4. I am never going to make you cry....

Enormous and sensational personal motivation that is:

  • Instructive
  • Intelligent
  • Non-negotiable
  • Miraculous
  • Organized and talented
  • Superior to all adversity
  • Unshakable and unsurpassed astonishing the world

And, will never cry......and just get er' done.


5. And never going to say good bye......

An energetic, enriched, and fearless spirit, that is gloriously gifted, and spectacular, revealing these special traits:


1. A unique motivational specialist
2. Fabulous self-mastering skills revealing his splendid richness.

You will never say goodbye to your health and fitness.


6. Never tell a lie and hurt you...

You see truth and weed out BS within diet and fitness education.

You are unshakable, unmistakably self stubborn, and personally styled beyond belief! :)


You just have it all.

Yep.....

YOU ROCK!

Best wishes,


Chillen
Click to expand...

AWESOME ! ! ! !

Thanks Chillen.


marko157 said:
This made me laugh:biggrinsanta:

The point of putting up weight ,is so that people can track your progress.

Kinda like the whole point of a journal
Click to expand...

If i came off like a jerk its because ive already answered this 2 or 3 times in this thread. Sorry. :)

Besides im probably going to stop posting all my workouts here anyway and just post them when i make changes.
 
tsilcyc said:
I, on the other hand, would post my weight in order to provide comic relief. After you stopped laughing, you would ask.. Do they make weights that small? At which point I would reply... Yes, they are made out of foam. I am the lightest lifting dude on this site.
Click to expand...

LOL im not a big lifter either, but its more about form and constantly improving than anything else. Your body doesnt know how much weight you're using, just that its being pushed to lift more. :)
 
tsilcyc said:
I, on the other hand, would post my weight in order to provide comic relief. After you stopped laughing, you would ask.. Do they make weights that small? At which point I would reply... Yes, they are made out of foam. I am the lightest lifting dude on this site.
Click to expand...

LOL cakes... funny guy!

Oh and wesrman?

1227934282828.gif
 
If you haven't already, read my opinion in the COL on posting your weights with your exercises. This should solve the issue (for you) :)

And, one more thing to bring a smile, young man:

Your adding plates!......HEHEHHEHE........Alrighty then......

Adding Plates:

Wes is adding PLATES because it TRANSLATES AND CREATES without any DEBATES muscle UPDATES!.........

Therefore.......keep adding the PLATES!


Buh, ah, buh,,,,,,Ha, ha,,,,,,,,,He, he.......LOL


Rock it!

:)

Best wishes


Chillen
 
wesrman said:
Thanks Chillen.

Of course i have read it in your log already.

I have no life. :p
Click to expand...

I know you were kidding, but on a serious note.

I have a life.

And, it includes always "at least" trying to improve. Of course, I mess up, but who doesn't. We live and we learn.

Fitness has changed this old man. It has revived a once dead body, and made it anew. I did it late in my life.

Don't let this happen to you.......it will be a life, full of rewards.

So.......

KEEP BUSTEN IT UP! :)​


:)

Best wishes

Chillen
 
LOL i will.

I started kind of late also, about 23 or so. Made fitness and health my main priority for about 5 years, which wasnt exactly the most popular thing with my friends (quite a few i lost due to lack of things in common), but i felt great and thats all that mattered. Im kind of an all or nothing person that gets a little obsessed with the things i love.

Then for some reason i let it all go to waste. For 2 years i did less and less which led to eating worse and worse and feeling worse and worse. Im so pissed at myself for wasting all my hard work that i am more motivated than ever to get back to where i was AND BEYOND.

Every day i look and feel better and better and i grow more motivated to improve.

One thing i need to start improving is my diet. I need to start counting calories and being more meticulous with it.


Thanks for all the kind words and inspiration Chillen, they are appreciated. :)
 
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wesrman said:
LOL i will.

I started kind of late also, about 23 or so. Made fitness and health my main priority for about 5 years, which wasnt exactly the most popular thing with my friends (quite a few i lost due to lack of things in common), but i felt great and thats all that mattered. Im kind of an all or nothing person that gets a little obsessed with the things i love.
Click to expand...

"True friends" are difficult to find.

Obsession has a different meaning to different people. The ones that have been successful (as in professional sports, personal fitness, and Olympics, etc), have a controlled obsession some (with lack of dedication) would call a psychological problem or as someone else put: Obsession is what the weak call the dedicated. One has to have a degree of obsession to get things done and be happy and fulfilled at the same time.

You betcha I am obsessed, it a "healthy personal science" that works for the individual person. Not always, but some times the persons barking at you calling you obsessed (or having a problem with what you are doing) are the ones having problems with their own fitness (and cannot obtain what they want), while you are. So let them bark out loud.

You got it, and you alway will have, young man.

Best wishes

Chillen
 
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