great long term goal. good luck paco
This is my first post over on AM and I wanted to start by making a log. I've been a member on other boards for years but decided to make the jump to AM after using their mobile app and checking out the forums. I like what I see and look forward to being a part of the community.
My log will track my workouts, nutrition and supplementation, as I get back in the game from a long layoff. I haven't lifted seriously in 18 months due to shoulder surgery, my wedding, and moving into a new house.
Age - 26
History: HS and College Football, Lifting since 14
Supps: At the very least - Multi, BCAA's, Whey, Casein, Creatine, Fish Oil, Preworkout Drink
Long Term Goal: 185 lbs 6-7% BF
Short Term Goal 3 Months: Get back in the gym and get my ass in shape. Maintain current weight and try my best to gain some strength back
Diet: Clean as possible based around eggs,chicken,lean beef/turkey, veggies, brown rice, oats, sweet potato, etc.
Macros: Will change as I go along but the base right now...
Split: 5 Day
Day 1: Chest/Tri
Day 2: Legs/Bi
Day 3: Off
Day 4: Shoulder/Traps
Day 5: Back
Day 6: Off
Will make tweaks as I go along.
Repost after tonights first workout.
great long term goal. good luck paco
GAME ON! MOVAH FUKAZ!
First logged workout in the books - shoulder felt great! Just to clarify, I have been lifting since January but very sporadically.
1 set db shoulder press
DB Shoulder Press 4x10,10,8, 7- 40, 45, 50, 45
DB Lateral Raises 4x10,10,8,8 - 20
Face Pulls 4x10,10,10,10 - 70,70,80,80
Lying Pull-ups 2x10 - 25 lb weight on chest
Cable Behind Back Lateral Raises -25 lb
DB shrugs 5x20x50lb
Notes: shoulder felt great but traps still are a but sensitive. I just need to take it easy on weight and will be fine.
Meal 1: Eggs, Oats,Multi
Meal 2: chicken breast, wheat toast
Meal 3: Whey / 45 min after preworkout shake
Meal 4: post workout shake
Meal 5: chicken, asparagus, sweet potato
Meal 6: casein
Will start to break down macros tomorrow...
Tomorrows workout - back! It's good to be in the gym again.
Good luck. How tall are you?
Welcome to the best forums out there and good luck!!
Bit of a layoff - shoulder acted up but felt good on Sunday and will lift today.
Sundays workout - chest/tri's
Warmup - Cuff Complex
BB Flat Bench 1Set -135x10, 3 sets - 155x8
DB Incline Bench-4 sets 10,10,8, 7 - 40,45,50,50
Cable Flyes 3x10x 50
DB Flat Flyes 3x10 - 25,30,30
CG Bench - 3x10 - 105, 115, 125
Rope Press down - 3x10 - 90, 100, 100
Reverse Grip Press down 3x10 - 70
Notes : chest is my weakest area by far since my surgery. I'm just focused on good form and being careful. The weight will come.
Today's - legs/bis
Hows it going? Still working at it?
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Been slacking with posts - back on track and still training. Feeling good and definitely getting some endurance back.
Seated DB Press 5x15(wu),10,8,8,7 - 30,40,40,40,40
DB Side Laterals 3x10x25
Face Pulls 4x10x70
Behind Back Cable Lateral 3x10x25
Bent Over DB Lateral3x10x25
DB Shrug 4x10x40
Cardio: Jump Rope Intervals 12 min
Grabbing some dinner and hitting the hay early... hitting the hills for some cardio at 5 am.
Great workout - trying to log more. Been working a crazy amount of hours.
BB Flat Bench 4x 135(10),155(10),155(8), 155(7)
DB Incline Bench-4x 50(10), 55(8), 55(8), 50(8)
Hammer Partial Bench Reps** 3x50(10)
Cable Flyes 3x 50(10), 55(10), 60(8)
EZ Bar Skull 3x 50(12), 60(10), 60(10)
Angle Bar Pressdown 3x 100(12), 110(10), 120(8)
Jump Rope 10 min interval
**Working on the bottom portion of my bench. Ever since the labrum surgery its still struggling to gain strength. Partials have worked for me before. Definitely feeling a bit more endurance than the past few weeks. Feels good to be seeing some results again after such a long layoff.
TOMORROW- LEG DAY
TONIGHT'S MEAL - Chicken, Brown Rice Risotto w/ Mushrooms