My log

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    My log


    feel free to add advice/comments

    my goal is to keep muscle, lose my bodyfat, i can only 2 see abs.

    I was pretty consistent for 2mths before having ill effects from redline in which doctor's orders to not work out for 2 weeks. I was vacationing in Maldives last week, hit the gym twice there, then caught a bad cold and resumed working out 12-13.

    Age: 32
    Height: 6'
    Weight: 202
    BF%: ~22-23 (8/13/17/21 skinfold results)

    12-13-06

    11:30-12:30
    incline chest dumbbells 30x10,40x10,45x8,50x6
    hammer chest incline 140x6,90x8,90x8
    incline shoulders 30x10,35x8,35x6
    side raises 10x10,10x8,10x8 per arm (yeah i'm weak there)
    triceps extensions 30x10,30x8,30x6
    bench dips 8,8,8 (body weight)
    incline alternating biceps 30x10,30x8,30x8
    concetration curl 30x8,30x6
    cable xover chest (to stretch) 30x5,30x5 super slow
    cable xover arms (to stretch) 30x5,30x5 super slow

    12-14-06
    off day, super sore

    12-15-06


    12-1pm
    leg press 180x10,180x10,200x8,230x6
    leg ext. 90x10,110x8,130x6
    leg curl 50x10,60x8,70x6
    lower back ext. 90x10,100x8,110x6
    pullups 3
    lat down 100x10,110x8,120x6
    pullups 1
    cable row 100x10,110x8,120x6
    calf raise standing 195x15,210x15,225x15
    calf raise sitting 135x15,135x15 toes out, 135x15 toes in


    12-18-06

    11:30-12:30
    inclince dumbbell chest 10x35,10x40x10x50,6x55
    cable xover chest 10x35,8x50,6x60
    shoulder press 25x10,35x8,40x8,40x6
    side raise 10x10,10x10,10x10
    tricep extension 10x25,8x30,6x35
    bench dips 10x8x8 body wt
    incline bench barbell bicep curls 25x10,30x8,40x6
    preacher bench barbell 10x50,8x50,6x50
    1 chin up

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    11:30-12:30pm
    leg press 90x10,200x10,220x8,240x6
    leg ext. 100x10,120x8,140x6
    leg curl 50x10,70x8,90x6
    lower back ext. 90x10,100x8,110x6
    pullups 3
    lat down 110x10,120x8,130x6
    cable row 110x10,120x8,130x6
    20mins cardio incline 2.8mph avg
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    12-22-06

    11:30-12:30pm
    incline chest dumbbells 25x15,45x10,50x8,55x6
    hammer chest decline 90x10,110x8,130x6
    rear delt machine 10x5,8x10,6x15
    incline shoulders 30x10,35x8,40x6
    triceps extensions 25x10,30x8,30x6
    bicep curl 25x10
    bench dips 10,10,8 (body weight)
    20 mins cardio 140avg heart rate
    cable xover arms 30x10,40x10,50x8,60x6
    •   
       

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    12-26-06

    11:45-12:45pm
    leg press 90x10,200x10,220x8,250x6
    leg ext. 110x10,130x8,150x6
    leg curl 50x10,70x8,90x6
    lower back ext. 100x10,115x8,130x6
    pullups 4
    lat down 110x10,120x8,130x6
    cable row 110x10,120x8,130x6
    30mins cardio, HR 140s
    weight 199lbs
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    12-27-06

    11:30-12:30pm
    incline chest dumbbells 25x10,50x10,55x8,65x6
    hammer chest inclide 90x8,90x6,90x6
    rear delt 10x10,10x10,10x10
    incline shoulders 35x10,35x8,35x6
    triceps extensions 25x10,30x8,30x6
    bench dips 8,8,6 (body weight)
    bicep alt curl incline 25x10,25x10,25x10
    preacher curl single arm 25x10,25x8,25x8
    20 mins cardio 140avg heart rate6
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    12-29-06

    11:30-12:30pm
    leg press 90x10,200x10,220x8,250x6
    leg ext. 110x10,130x8,150x6
    leg curl 50x10,70x8,90x6
    lower back ext. 100x10,115x8,130x6
    pullups (underhand) 3
    lat down 110x10,120x8,130x6
    cable row 110x10,120x8,130x6
    30mins cardio, HR 140s

    1-2-07
    2:30-3:50pm
    incline chest dumbbells 35x10,50x10,55x8,60x6
    hammer chest decline 90x10,110x8,130x6
    rear shoulder machine 40x10,50x8,60x6
    incline shoulders 30x10,35x8,40x6
    triceps extensions 30x10,30x8,30x6
    bench dips 8,8,8 (body weight)
    preacher curl single arm 25x10,25x8,25x8
    ez bar curl 55x10,60x4,60x4
    30 mins cardio 140avg heart rate

    1-3-07
    11:45-12:30pm
    leg press 90x10,200x10,220x8,250x6
    leg ext. 110x10,130x8,150x6
    leg curl 50x10,70x8,90x6
    lower back ext. 130x10,140x8,150x6
    assisted pullups 4(90),3(90),3(100)
    lat down 120x10,130x4,130x4
    cable row 110x10,120x8,130x6
    shrugs 55x10,60x10,80x10
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    1-4-07
    11:30-12:30pm
    40mins cardio 3mph, treadclimber, 3 HI 1min bursts

    1-5-07
    weight ~200
    11:50-12:40pm
    cable chest xover 35x12,50x10,60x8,70x6
    incline chest dumbbells 50x10,55x8,60x6
    side laterals 15x10,20x8,20x6
    incline shoulders 35x10,40x8,45x6
    preacher curl single arm 25x10,30x8,35x6
    incline curls 25x10,25x6,25x8
    underhand pullups 2,1
    rope pulldown 50x10,60x10,70x8
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    1-8-07
    11:30-12:30pm
    leg press 160x10,240x10,260x8,280x6
    leg ext. 130x10,150x8,170x6
    laydown leg curl 50x10,60x8,70x6
    lower back ext. 110x10,130x8,150x6
    assisted wide grip pullups 3(90),2(90)
    lat down 110x10,120x8,130x6
    cable row 110x10,120x8,130x6
    20mins treadclimber 2.5mpg avg, HR140s
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    1-9-07
    11:30-12:30pm
    incline chest dumbbells 40x10,55x10,60x8,65x6
    hammer wide chest 90x10,110x8,130x6
    side lateral raises 15x10,20x8,25x6
    incline shoulders 35x10,40x8,45x6
    bench dips 10,10,10X(body wt)
    cable pulldown 55x10,70x8,80x8
    cable xover arms 40x10,50x8,70x6
    bicep 1 arm preacher curl 25x10,30x8,35x6
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    1-10-07
    BF 19%
    40mins cardio, 3mph avg, treadclimber, 525 calories
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    1-11-07
    11:30-12:30pm
    weight 198lbs

    lower back ext. 90x10,110x10,130x8,150x6
    assisted wide grip pullups 3(90),3(90),2(110)
    lat down wide grip 110x10,120x8,130x6, close grip 100x7
    cable row 110x10,120x8,130x6
    2 pullups
    30mins treadclimber 2.8mpg avg
    shrugs 90x10,100x8,110x6
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    1-15-07
    12-1pm

    incline chest dumbbells 40x10,55x10,60x8,65x6
    hammer chest 140x4,140x3,140x3
    shoulder press 35x10,40x8,45x6
    side lateral raises 12x10,20x10,20x10
    bicep 1 arm preacher curl 25x10,30x8,35x6
    incline biceps 20x10,20x10,25x8
    tricep extension 25x10,30x8,30x6
    dips bodywtx4,3,3
    underhand chinups 2,2
    shrugs 100x10,110x8,120x6
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    1-16-07
    11:40-12:40pm

    sore from yesterday, aww yea

    41mins treadclimber, 516 cals, 2.20 miles
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    1-17-07
    11:40-12:40

    assisted pullups wide 8x(140), close grip 6x(120), wide 3x (120)
    lower back ext. 90x10,110x10,130x8,150x6
    cable row wide 110x10,120x8,130x6
    lat pulldown wide 110x10,close 120x8,wide 130x6
    leg press 180x10,220x10,2240x8,270x6
    leg ext. 110x10,130x8,150x6
    lying leg curl 50x10,60x8,70x6
    calf raise standing 210x15,210x15,210x15
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    1-19-07
    11:30-12:30pm

    incline chest dumbbells 40x12,55x10,60x8,65x6
    hammer chest wide 90x10,110x8,130x6
    rear delts 10x10,12.5x8,15x6
    shoulder press 35x10,40x8,45x6
    side lateral raises 10x10,15x8,20x6
    bicep 1 arm preacher curl 25x10,30x8,35x6
    shrugs 55x10,60x8,65x6
    underhand chinups 2

    my right tricep felt like it was gonna turned into a pulled muscle or no seperate exercises for them today.
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    1-22-07
    11:30-12:30pm

    bf 21%
    weight 198lbs

    incline bench db 30x10,55x10,60x8,65x6
    delcine hammer bench 90x10,110x8,130x6
    cable xover 50x8,50x8,60x6
    dips 6,6,4
    cable overhead pulldown 50x6,40x8,40x8
    cardio 20mins 2.9mph avg
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    1-23-07
    11:40-12:30pm

    cardio 35mins
    ran out of gas, lack of 1 meal today due to being oncall for work
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    1-24-07
    11:40-12:30pm
    bbell rows 30x15,65x10,80x8,100x6 - my first time doing these, started lite
    wide grip pullups (assisted) 10(140),8(130),4(120)
    close grip pulldowns 120x8,130x6
    cable row 120x8,120x8,130x6
    1 arm preacher 25x10,30x8,35x6
    incline curls 20x8,20x8,20x8
    shrugs 55x10,60x8,65x6
    15 mins cardio 2.8mph avg treadclimber
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    1-26-07
    11:30-12:30pm

    leg press 90x15,220x10,240x8,260x6
    leg ext. 130x10,150x8,170x6 - new highs
    leg curl 55x10,75x8,95x6
    rear delt station 10x10,15x8,20x6
    shoulder press (slight incline) 35x10,40x8,50x6 - new high!
    front to side raises 10x10,10x8,10x8 - oh the burnnnn
    15mins cardio treadclimber
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    1-27-07
    rollerbladed pushing the stroller - casual exercise

    1-29-07
    11:40-12:30pm
    week #2 of new 3 day split routine

    cable xover 40x10,50x10,60x8,70x6
    incline bench db 60x10,65x6,65x4
    bench press 135x6,135x4
    cable overhead pulldown 50x10,60x8,60x6
    cardio 30mins 2.7mph avg
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    1-30-07
    11:45-12:45pm

    finally bought an ipod for the gym, the little shuffle

    40mins of mixed HIIT cardio on the treadclimber
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    1-31-07
    11:40-12:30pm

    bbell rows 40x12,100x10,110x8,110x6
    wide grip pullups (assisted) 10(140),8(130),4(120) slow & ez
    close grip pulldowns 100x10,100x8,100x6
    cable row 100x10,100x8,100x8
    cable xover bicep 30x10 warmup, 40x10,50x8,60x6
    1 arm preacher 25x10,30x6,30x4 - arms were dead
    incline curls 20x8,20x8,20x8
    shrugs 55x10,60x8,65x6
    barbell curls (fast/no swinging) 12x40,8x40,8x40 = burn baby burn!
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    2-2-07
    11:40-12:40

    rear delt station 10x10,15x8,20x6
    shoulder press (slight incline) 35x12,40x10,45x8,50x6
    front to side raises 10x10,10x8,10x8 - oh the burnnnn!!!
    leg press 90x15,200x10,200x8,200x8
    legs weren't happy, i think it's the cardio i do on the treadmaster, switching to eliptical
    21mins cardio eliptical
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    2-4-07

    a little rock climbing on my friend's outdoor rock wall during half time

    2-5-07
    11:40-12:40pm
    week 3 of new routine

    incline bench db 35x15,60x10,65x8,70x6 <-new high
    decline hammer strength bench press 90x10,110x8,130x6
    cable xover 50x10,60x8,70x6
    dips 4,4,4
    cable overhead pull down 50x10,55x8,55x8
    cardio 20mins, elliptical
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    2-7-07
    11:40-12:40pm
    weight 198lbs
    felt unstoppable today...even tho my heartrate felt higher then norm

    bbell rows 45x15,95x10,95x8,105x6
    wide grip pullups (assisted) 10(140),8(130),4(120) slow & ez
    close grip pulldowns 100x10,120x6(plate got stuck underneath 110,110x2),120x6
    cable row 100x10,110x8,120x6
    bbell preacher 50x10
    1 arm preacher dbell 35x5,35x5
    shrugs 60x10,65x8,70x6
    alt. hammer head curls, fast, 25x10x3
    cable xover curls 50x10,60x5.5,50x6
    no time for cardio

    2-8-07
    11:30-12:30pm
    40mins cardio, elliptical
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    2-9-07
    11:4040
    end of week #3

    leg press 90x10,200x10,220x8,250x6
    plate loaded squat press 180x10(1/2 reps warm up) 180x10,200x8,210x6
    rear delt machine 20x10,30x8,40x6
    shoulder press (slight incline) 40x10,45x8,50x8,55x8 <-new high
    front to side raise (each hand)10x8x3
    20mins cardio

    2-10-07
    9pm
    night time cardio riding the bike around the community

    2-12-07
    forgot my gym bag/clothes
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    2-13-07
    11:50-12:30pm
    week 4 of new routine

    incline bench db 40x10,60x10,65x6,65x4 <-less then last week
    hammer strength wide bench press 110x10,140x8,160x6
    cable xover 50x10,60x8,70x6
    dips 4,4,2
    cable overhead pull down 50x10,55x8,60x6
    cardio 15mins, elliptical
    9:30pm
    some laps around the block on the bike
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    2-14-07
    11:40-12:30pm

    bbell rows 45x10,95x10,95x8,95x6 - took is ez
    wide grip pullups (assisted) 10(140),8(130),6(120)
    close grip pulldowns 100x10,110x8,120x6
    cable row 110x10,120x8,130x6
    1 arm preacher preacher 25x10,30x6,30x6
    shrugs 60x10,65x8,70x6
    cable xover curls 40x10,50x8,60x5
    no time for cardio
    8:30pm
    cardio - rode the bike around 4 laps ~1mile
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    2-16-07
    end of week #4
    11:40-12:30pm

    hack squat 90x10,110x8,130x6
    plate loaded squat press 90x10(warm up),180x10,200x8,220x6
    shoulder press 30x10,45x10,50x8,55x6
    rear delt machine 12.5sx10,17.5sx8,22.5sx6
    front to side raise 10sx10x2,15sx6
    no cardio, legs are wobbly
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    2-19-07
    11:00-12:00pm
    week 5 of new routine

    incline bench db 30x10,60x10,65x8,70x6
    fly machine 100x10,115x8,130x6
    dips 6,5,6
    cable xover 50x10,60x8,70x6
    cable pull down 50x10,50x8,60x6
    cardio 20mins, elliptical

    2-20-07
    11:40-12:30pm
    cardio 40 mins, ellpitcal
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    2-21-07
    4-5pm

    bbell rows 45x15,95x10,105x8,115x6
    close grip pulldowns 110x10,120x8,130x6
    wide grip pullups (assisted) 5(140),6(130),5(130)
    cable row 110x10,120x8,130x6
    1 arm preacher preacher 25x10,30x4,6,35x4
    shrugs 60x10,65x8,70x6
    incline alt. curls 25x10x3
    curl 45x1
    no time for cardio
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    2-23-07
    end of week #5
    11:40-12:30pm

    plate loaded squat press 90x10(warm up),200x10,220x8,250x6
    leg press 200x10,220x8,250x6
    rear delt machine 10sx12,15sx10,20sx8,25sx6
    shoulder press 50x10,55x8,60x6
    side raise 10sx10,15sx10,20sx6
    15mins cardio elliptical
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    2-26-07
    11:30-12:30pm
    week 6 of new routine

    incline bench db 35x15,60x10,65x8,70x4
    hammer strength bench press 110x6x3
    cable xover 50x10,60x8,70x6
    dips 6,6,6
    overhead cable pull down 50x10,55x8,60x6
    cardio 15mins, elliptical
    2 hand tripcep extension 50x10,55x8,65,6
  34. Registered User
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    2-28-07
    5am-5:10am
    situps

    11:40-12:30pm
    bbell rows 45x10,95x10,105x8,115x6
    wide grip pullups (assisted) 10(160),10(140),8(130)6(120)
    straight arm cable pulldown 40x10,50x8,40x10
    cable row 110x10,120x8,130x6
    1 arm preacher preacher 25x10,30x8,6,35x4
    shrugs 30sx10,65sx10,70sx8,75sx6
    incline alt. curls 30sx6x3
    cable xover curls 40x10,50x8,60x6
    no time for cardio
  35. Registered User
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    3-2-07
    end of week #6
    11:40-12:30pm
    next week just cardio

    plate loaded squat press 90x10(warm up),220x10,240x8,290x6
    leg extensions 150x10,170x8,190x6 - legs are dead
    seated leg curl 50x10,70x8,90x6
    rear delt machine 10sx12,15sx10,20sx8,25sx6
    shoulder press 60x10,65x8,70x0,65x0 .... dead
    front raise 10sx10,15sx8,20sx6
  36. Registered User
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    3-12-07
    11:30-12:30pm
    week 1

    back from a planned week off altho I was sidelined with the flu

    incline bench db 35x12,55x10,60x8,65x6
    hammer strength bench press 90x10,110x8,110x6
    cable xover 50x10,60x8,70x6
    dips 6,6,6
    cable xover overhead pull down 60x15,70x12,80x8
  37. Registered User
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    3-14-07
    11:30-12:30pm
    happy pi day
    i'm still recovering from the flu

    bbell rows 45x15,95x10,95x8,105x6
    wide grip pullups (assisted) 10(140),10(130),8(120),6(110)
    cable row 110x10,130x8,140x6
    cable xover curls 50x10,60x8,70x2
    1 arm preacher preacher 25x10,25x6, arms gave out
    shrugs 35x10,65x10,70x8,75x6
  38. Registered User
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    3-15-07
    11:30-12:30pm
    196lbs
    21% bf

    35mins cardio (elliptical)
  39. Registered User
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    3-16-07
    11:40-12:30pm

    plate loaded squat press 90x12,220x10,250x8,300x6
    leg press 200x10,220x8,250x6
    rear delt machine 10sx10,15sx10,20sx8,25sx6
    shoulder press 55x10,60x8,50x6(tricep gave up)
    side raise 10sx10,15sx10,20sx6

    3-18-07
    8-8:30pm
    bicycling - 5 laps around my community
  40. Registered User
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    3-19-07
    11:30-12:30pm
    wt: 197lbs
    legs are still dead from friday and biking last night

    bench db 35x10,55x10,60x8,65x6
    hammer strength incline bench press 100x10,110x8,120x6
    cable xover 50x10,60x10,80x6
    dips 7,6,6
    overhead rope pull down 55x10,60x6,65x4
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