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Workout Diary (for motivation)
- Thread starter css925
- Start date
Thursday 7-20-06
12 minute walk to warm up
Horizontal Pull ups 8, 8, 8, 7, 7, 6
Seated row 8x160, 8x160, 6x160, 6x180, 6x180
One arm dumbell row 7x55, 6x55, 6x55, 6x55
Dumbell Shrugs 7x105, 8x105, 7x105, 8x105
Dumbell Curls 6x25 (warmup),8x25, 8x25, 6x30, 6x30
Hammer Curls 6x25 (warmup),8x25, 8x25, 7x30, 6x30
Rear lateral raises 8x20ea, 7x20, 7x22.5
Side lateral raises 8x20, 8x20, 7x22.5, 7x22.5
Upright dumbell rows 8x22.5 ea, 8x25, 6x30
Didn't eat enough calories yesterday (only 2200) didn't have much energy this morning
12 minute walk to warm up
Horizontal Pull ups 8, 8, 8, 7, 7, 6
Seated row 8x160, 8x160, 6x160, 6x180, 6x180
One arm dumbell row 7x55, 6x55, 6x55, 6x55
Dumbell Shrugs 7x105, 8x105, 7x105, 8x105
Dumbell Curls 6x25 (warmup),8x25, 8x25, 6x30, 6x30
Hammer Curls 6x25 (warmup),8x25, 8x25, 7x30, 6x30
Rear lateral raises 8x20ea, 7x20, 7x22.5
Side lateral raises 8x20, 8x20, 7x22.5, 7x22.5
Upright dumbell rows 8x22.5 ea, 8x25, 6x30
Didn't eat enough calories yesterday (only 2200) didn't have much energy this morning
Friday 7-21-06
15 min walk to warm up
Dips 10, 10, 7, 4
Bench 10x180, 8x190, 6x210, 6x210, 5x210
Cable flyes 6x180, 6x180, 8x160, 7x170
Incline military press 8x30ea, 7x35, 7x35, 5x35
Skullcrushers 8x45, 6x45, 6x45, 6x45
Lying tricep ext. 8x45, 6x45, 6x45
Kickbacks 5x22.5, 6x20, 6x20
No energy again today
15 min walk to warm up
Dips 10, 10, 7, 4
Bench 10x180, 8x190, 6x210, 6x210, 5x210
Cable flyes 6x180, 6x180, 8x160, 7x170
Incline military press 8x30ea, 7x35, 7x35, 5x35
Skullcrushers 8x45, 6x45, 6x45, 6x45
Lying tricep ext. 8x45, 6x45, 6x45
Kickbacks 5x22.5, 6x20, 6x20
No energy again today
Sunday 7-23-06
Didn't feel like working out, guess because it was leg day. I hate leg day.
Started slow and picked up the pace, killed it. I was pouring sweat, had to sit down a couple times due to dizziness. Great workout!
Walk 15 minutes to loosen up
Weighted step up 4 sets of 8
Lunge 3 sets of 6
Hamstring ext. 3 sets of 10
Squat 4 sets of 8
Wide stance squat 3 sets of 6
Didn't feel like working out, guess because it was leg day. I hate leg day.
Started slow and picked up the pace, killed it. I was pouring sweat, had to sit down a couple times due to dizziness. Great workout!
Walk 15 minutes to loosen up
Weighted step up 4 sets of 8
Lunge 3 sets of 6
Hamstring ext. 3 sets of 10
Squat 4 sets of 8
Wide stance squat 3 sets of 6
Monday 7-24-06
10 minute walk to warm up
Horizontal pullup 5 sets of 10
Seated Rows 10x160, 8x160, 8x180, 7x200
Deadlift 4 sets of 8x100
Dumbell Shrugs 4 sets of 8x100
Dumbell Curls 8x22.5, 8x25, 7x30, 5x35
Hammer Curls 10x22.5, 8x25, 7x30, 6x35
Rear lat raises 7x22.5, 7x22.5 6x25
Side lat raises 7x22.5, 7x22.5, 6x25
Upright Rows 7x60, 5x70, 5x70
10 minute walk to warm up
Horizontal pullup 5 sets of 10
Seated Rows 10x160, 8x160, 8x180, 7x200
Deadlift 4 sets of 8x100
Dumbell Shrugs 4 sets of 8x100
Dumbell Curls 8x22.5, 8x25, 7x30, 5x35
Hammer Curls 10x22.5, 8x25, 7x30, 6x35
Rear lat raises 7x22.5, 7x22.5 6x25
Side lat raises 7x22.5, 7x22.5, 6x25
Upright Rows 7x60, 5x70, 5x70
Wednesday 7-26-06
15 min walk to warm up
Dips 10, 10, 8
Bench 10x180, 8x180, 6x200, 6x200, 5x210
Cable Flyes 8x180, 8x180, 8x180, 4x200
Skullcrushers 8x40, 7x45, 6x45, 6x45
Lying tri ext. 8x45, 7x50, 7x50, 4x60
Not feeling it at all today, hard to workout. Losing my job is getting to me just not motivated. My diet has sucked this week, calories up and down and too many carbs. Got to get on track!
15 min walk to warm up
Dips 10, 10, 8
Bench 10x180, 8x180, 6x200, 6x200, 5x210
Cable Flyes 8x180, 8x180, 8x180, 4x200
Skullcrushers 8x40, 7x45, 6x45, 6x45
Lying tri ext. 8x45, 7x50, 7x50, 4x60
Not feeling it at all today, hard to workout. Losing my job is getting to me just not motivated. My diet has sucked this week, calories up and down and too many carbs. Got to get on track!
Saturday 7-29-06
Walk 10 minute to warm up
Horizontal pull ups 10,10,10,10
Seated row 8x160, 8x160, 8x160, 8x180, 6x200
Dumbell shrugs 8x105, 8x105, 7x105, 6x105
Dumbell Curls 8x25, 6x30, 6x30
Hammer Curls 8x25, 6x30, 6x30
Dumbell Side laterals 10x20, 8x20, 8x20, 8x20
Lacked motivation. Did all reps very slow and with strict form.
Walk 10 minute to warm up
Horizontal pull ups 10,10,10,10
Seated row 8x160, 8x160, 8x160, 8x180, 6x200
Dumbell shrugs 8x105, 8x105, 7x105, 6x105
Dumbell Curls 8x25, 6x30, 6x30
Hammer Curls 8x25, 6x30, 6x30
Dumbell Side laterals 10x20, 8x20, 8x20, 8x20
Lacked motivation. Did all reps very slow and with strict form.
Wednesday 8-2-06
10 minute walk to warm up
Horizontal Pull ups 10, 10, 10, 8
Seated rows 7x180, 7x180, 6x200, 6x200
Deadlift 3 sets 8x100
Dumbell curls 6x25, 6x30, 6x30
Hammer curls 8x25, 6x30, 6x30
Side laterals 3 sets of 7
Rear laterals 3 sets of 8
Left bicep hurt badly today (tendinitis), limited my reps
10 minute walk to warm up
Horizontal Pull ups 10, 10, 10, 8
Seated rows 7x180, 7x180, 6x200, 6x200
Deadlift 3 sets 8x100
Dumbell curls 6x25, 6x30, 6x30
Hammer curls 8x25, 6x30, 6x30
Side laterals 3 sets of 7
Rear laterals 3 sets of 8
Left bicep hurt badly today (tendinitis), limited my reps
Well, okay!
Want to tell us what you eat?
Want to tell us what you eat?
Typical daily diet
PWO shake 45 grams protein, 100 gram maltodextrin/dextrose
Meal 1 4 egg whites, 1 whole egg
1 cup oatmeal w/splenda
Meal 2 Sliced turkey or tuna on whole wheat, high fiber bread
veggies (carrots, cucumber,cantaloupe) sometimes baked potato chips
Meal 3 Protein bar or whey shake
Snack Natural Peanut butter with glass of skim milk
Meal 4 Chicken Breast, fish or lean sirloin
Green beans or peas/beans
Sweet potato or brown rice
Snack Instone protein pudding
Before bed Protein (casein) shake in skim milk
I know I need more veggies and natural protein just no appetite between meals for a regular meal. I do supplement my fats with fish oil, flax and borage oil
PWO shake 45 grams protein, 100 gram maltodextrin/dextrose
Meal 1 4 egg whites, 1 whole egg
1 cup oatmeal w/splenda
Meal 2 Sliced turkey or tuna on whole wheat, high fiber bread
veggies (carrots, cucumber,cantaloupe) sometimes baked potato chips
Meal 3 Protein bar or whey shake
Snack Natural Peanut butter with glass of skim milk
Meal 4 Chicken Breast, fish or lean sirloin
Green beans or peas/beans
Sweet potato or brown rice
Snack Instone protein pudding
Before bed Protein (casein) shake in skim milk
I know I need more veggies and natural protein just no appetite between meals for a regular meal. I do supplement my fats with fish oil, flax and borage oil
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