Newbie workout log

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    KRuth22's Avatar
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    Newbie workout log


    I think I will keep myself on track if I post a log.

    Yesterday I thought the holiday hours were over and went at 5:15 only to see they closed at 6:00 and it was back day

    Bent over Bar-bell row (wide)
    135-10
    185-8
    205-8
    225-6

    Lat pull down (wide)
    11-12
    13-8
    14-7
    12-10

    T-bar (close)
    2 plates- 12
    3 plates -10
    3 plates+25-8
    3 plates+25-7

    Pullover
    3 sets 10 (arbitrary weight)

    I rushed through the workout but got most of it done without too much rest.

    I work at the rec and I don't even know what the numbers on the latpulls are. I know they aren't 10lbs each, maybe 12.5?

    diet on fitday was
    2132 cals (kinda low)
    Fat: 55 494 24%
    Sat: 14 124 6%
    Poly: 9 82 4%
    Mono: 14 127 6%
    Carbs: 257 877 43%
    Fiber: 38 0 0%
    Protein: 163 651 32%
    Alcohol: 0 0 0%

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    Today

    Close grip bench
    135lbs-12
    185-10
    185-10
    225-8

    French Press seated
    75-12
    95-10
    105-10
    115-8

    Reverse grip press down
    4 sets 15 low weight little rest

    BB Curl
    75-10
    85-10
    95-8
    95-7

    Preacher curl
    75-10
    85-8
    85-6
    75-10

    Hammer curl
    35-10
    40-10
    45-8
    45-7

    cardio moderate intensity Elliptical HR at~150bpm for 30 minutes
  3. Registered User
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    Today's food

    Total: 2615
    Fat: 59 529 21%
    Sat: 17 149 6%
    Poly: 10 89 4%
    Mono: 16 145 6%
    Carbs: 322 1126 45%
    Fiber: 40 0 0%
    Protein: 211 845 34%
    Alcohol: 0 0 0%
    •   
       

  4. Registered User
    KRuth22's Avatar
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    6'1"  219 lbs.
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    Cincinnati
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    any feedback is welcomed!
  5. Registered User
    KRuth22's Avatar
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    6'1"  219 lbs.
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    NO workout today had too much homework!
    diet was good though most fats were from peanut butter and almonds, it seems a little high but they came from good places.

    Either Chest or Delts tomorrow, not sure yet we'll see if my tricepts are still sore.

    Total: 2450
    Fat: 67 607 26%
    Sat: 13 120 5%
    Poly: 15 132 6%
    Mono: 26 230 10%
    Carbs: 261 901 38%
    Fiber: 35 0 0%
    Protein: 213 852 36%
    Alcohol: 0 0 0%
  6. Registered User
    KRuth22's Avatar
    Stats
    6'1"  219 lbs.
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    Nov 2006
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    Cincinnati
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    73
    Rep Power
    131

    diet today
    Total: 2791
    Fat: 74 664 25%
    Sat: 14 126 5%
    Poly: 8 69 3%
    Mono: 13 117 4%
    Carbs: 315 1114 42%
    Fiber: 37 0 0%
    Protein: 217 868 33%
    Alcohol: 0 0 0%

    did a chest workout which I'll post tomorrow
  7. Registered User
    KRuth22's Avatar
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    6'1"  219 lbs.
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    OK last nights chest workout was pretty good. With my calories being kinda on the lower side I still have some strength

    Flat BB Bench
    135-12
    135-12
    225-10
    275-6
    295-6
    225-8
    135-10 I like going back down in weight and doing very slow reps. It seems to help my incline range of motion or some reason.

    Incline BB bench
    135-10
    135-10
    185-8
    185-8
    135-8

    Incline Flys
    40-12
    40-10
    45-8
    45-10

    Decline BB

    135-12
    185-10
    185-10
    185-8
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