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This is my very first log ever! will update it as much as I can.
Been training for just over 2 years now, Ive only been focusing on bulking. I was at 120lbs when i started, so being big was only thing I cared about
now i want to be big and strong.
my stats:
20 yo
5'10
185lbs +/- 3
BF: 14% (gotta get it checked), all my fat is around my stomach
I like to workout 6 times a week!
Thursday: Legs
Friday: Chest
Saturday: Biceps n calfs
Sunday: Shoulders/traps
Monday: Back
Tuesday: Triceps
Wedsnesday: Rest
to lose my stomach fat, I do cardio for about 20 minutes, either: elliptical, walking uphill on the tread mail or steps
after my workout
my diet: (Ive only been keeping track of mostly protein and calories)
Ill just list all the food I eat through out the day
8-12 egg whites
2tbs natural peanut butter
2L - skim milk or 1%, or even 2% whatever I find in the fridge
2 Bananas (in shake)
1 organic apple
1 cup of cottage cheese
2 cups of yogurt
Whey protein - 3 scoops throughout the day
Turkey sandwich, with cheddar fat free cheese on whole grain bread, lots of spinach, green peppers n mayo
1/2- 1 cup of oats
4-5L of water
Safeway sandwich 6"- no preservatives in these as they cut it fresh and ive asked them lol
chicken, turkey, havarti cheese, spinach, green peppers, onions and cucumber
OR Subway sandwich - 6" pizza sub with bacon and most of the veggies
hand full of almonds
need to add some more calories to my diet, but my protein intake is over 275g for sure
any suggestions or comments will be much appreciatied
Last edited by Rampage; 04-05-2012 at 09:13 PM.
bout time you started this damn thing... Now lets get some workouts logged in here
Today I did legs
Bike for 10 minutes
Squats: #s are low because i just switched from the smith machine to the racks
bar x 10
120 x 8
140 x 8
150 x 7
170x 6
standing leg curl
4 sets
65x 10
75x 8
85x 6
90x 5
hack squat
3 sets
110 x 8
160 x 8
200 x 6-8
leg press
270 x 8
320 x 7
360 x 6
410 x 6
leg extensions
3 sets
135 x 8
145 x 8
150 x 6
didnt have internet for a couple days so was un able to update my log lol
Friday: Chest
Bench press: medium grip
140 x 10
160 x 8
190 x 8
210 x 4
135 x 10
Incline dumbbell press
100 x 8
120 x 8
140 x 7
150 x 6
Chest Press
90 x 10
140 x 8
180 x 8
200 x 6
ButterFlys
80 x 10
90 x 8
100 x 8
110 x 6
did all this in about 40-45 minutes
had a 1/2 cup of quick rolled oats n a protein shake! immediately after work out
Last edited by Rampage; 04-13-2012 at 08:18 PM.
Oh I thought maybe you gave up on workin out... Slacker. I gotta ask... You're pressin 150lb dumbells on incline? And 110lb dumbbells for fly?Originally Posted by Rampage007
Pics or it didn't happen....
sorry meant to write butterflys LOL
Nice job on the incline DB.
thanks dawgg
n are the amount of exercises/sets im doing good to go or should I add some more
I never give up on working out, the longest i dont go is like 2 days in a row and thats very rare lol
Today:
Cardio for 35 min
20 min on the elliptical (HIIT)
15 on treadmill walking up hill
Nice log....god, I need to get going on the cardio. Especially something like HIT.
Sunday: Bicepts & Triceps
10 min elliptical at start and 10 minute walking uphill at the end only cuz lakers were playing and it was the last few minutes in the game.. they ended up winning xD
Barbell Curl
50 x 10
60 x 8
70 x 8
80 x 5 was going for 6 but gave up lol
Skull crushers
60 x 10
70 x 8
80 x 7
90 x 5 had a spot, only needed help on the last 2
Overhead Cable Curl
80 x 10
90 x 8
100 x 8
110 x 6
Triceps V Bar pushingdown
50 x 10
60 x 8
70 x 8
80 x 6
Close-Grip EZ Bar Curl
50 x 10
60 x 8
60 x 8
70 x 6
Rope tricep extentions
85 x 10
90 x 8
100 x 6
105 x 6
weighted bench dips and superset it with tricep dips on the machine thingy
on the weighted bench dips
35lb plate x 10 for 4 sets
and on the tricep dips, 6-7 reps body weight
did all this in about 80 min-90 min
thanks bro! I only do that once in a while, pretty hectic lol
looks like you probably had a decent pump going
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