RoidRageX10 vs. WEEZYFBABY

Update For Tuesday 10/9/10 Back/bi Strength
diet:
meal 1= 3 whole eggs, 2 egg whites
meal 2= natty pb and low sugar jelly sandwich on wheat, nature valley bar
meal 3= PREWORKOUtuna sandwich(2 slices wheat, can of tuna, ff mayo,relish)
meal 4= POSTWORKOUT 12oz low fat milk, 2 scoops whey
meal 5= 2.5 chicken breasts, 1/2 cup oatmeal, 1/2 cup brown rice, and a cup of milk

fitday: 2299 cals, 66g fat,184g carb.,252g protein
%s=25f+30c+45p

workout: back/bi strength

Parallel Row 125x10,145x6,125x10,135x8gunna up weights lower reps next time
DB Row 45x12,55x10,60x8,65x8got dem prs!
Seated Row 105x10,115x8,105x10,115x6more!
Standing Curls 60x11,65x9,70x8,75x5(worked last set crazy hard)
Hammer Curls 25x12,30x10
Concentration Curls/BB Curls 25x10/55x10,65x88,75x3(rope)
Forearm Curls 50x32,70x13,70x10,50x8
Reverse Curls 50x9,50x9HARD used bb instead of ez bar


overall 8/10
endurance 8/10
intensity 9/10
diet 8/10 all good except not enough carbs. 2 mch fat
 
WEEZYFBABY said:
Update For Tuesday 10/9/10 Back/bi Strength
diet:
meal 1= 3 whole eggs, 2 egg whites
meal 2= natty pb and low sugar jelly sandwich on wheat, nature valley bar
meal 3= PREWORKOUtuna sandwich(2 slices wheat, can of tuna, ff mayo,relish)
meal 4= POSTWORKOUT 12oz low fat milk, 2 scoops whey
meal 5= 2.5 chicken breasts, 1/2 cup oatmeal, 1/2 cup brown rice, and a cup of milk

fitday: 2299 cals, 66g fat,184g carb.,252g protein
%s=25f+30c+45p

workout: back/bi strength

Parallel Row 125x10,145x6,125x10,135x8gunna up weights lower reps next time
DB Row 45x12,55x10,60x8,65x8got dem prs!
Seated Row 105x10,115x8,105x10,115x6more!
Standing Curls 60x11,65x9,70x8,75x5(worked last set crazy hard)
Hammer Curls 25x12,30x10
Concentration Curls/BB Curls 25x10/55x10,65x88,75x3(rope)
Forearm Curls 50x32,70x13,70x10,50x8
Reverse Curls 50x9,50x9HARD used bb instead of ez bar


overall 8/10
endurance 8/10
intensity 9/10
diet 8/10 all good except not enough carbs. 2 mch fat
Click to expand...


252 grams of protein out of all that? are you serious? that seems like way too much for that lil bit of food.
 
RoidRageX10 said:
252 grams of protein out of all that? are you serious? that seems like way too much for that lil bit of food.
Click to expand...

ok ill break it down if u dont believe me ;)

meal 1= 3 whole eggs, 2 egg whites
7g from whole eggs,9fromegg whites,forgot to put weightcontrol oatmeal 7g
meal 2= natty pb and low sugar jelly sandwich on wheat, nature valley bar
12 from bread and 6 from pb and 4 from bar
meal 3= PREWORKOUtuna sandwich(2 slices wheat, can of tuna, ff mayo,relish)
33g from tuna and 6 from bread
meal 4= POSTWORKOUT 12oz low fat milk, 2 scoops whey
12g from milk,47g from whey forgot 5 whites thats another 15 ish
meal 5= 2.5 chicken breasts, 1/2 cup oatmeal, 1/2 cup brown rice, and a cup of milk
58 from the chicken breasts,5 from oatmeal 4 from milk....forgot to include i had 2 98%FF lean beef burgers here!26 gs

u were right i forgot to include the weight control oatmeal,2 lean burgers, and 5 egg whites my bad late night but was close man breakin this down took forever....
 
Update For Wednesday 10/10/07 Off Day
diet:
meal 1= weight control oatmeal
meal 2= 2sliced turkey sandwiches on wheat
meal 3= tuna sandwich(can of tuna,FF Mayo,relish,dill,mustard) 2 slices wheat
meal 4= 2 chicken breasts and 1 cup brown rice
meal 5= this coffee thang from starbucks(no homo), 1 cup lean only beef brisket
meal 6= 5 egg whites

fitday :2450cals,70g fat,235g carb.,233g protein
%s=25f+37c+38p

the reason i had the homo drink is b/c we went to starbucks after youth group and i needed something to keep me up to do hw.....


diet was decent yah dig????
 
Mini Update For 10/11/07 Thurday Leg/shoulder Str.
im just going to explain what happened today at the gym =)

ok i go to a gym that is near my house it is basically a personal training studio, but i have a general membership, and trainers used to help me out before i had this site

well one of the trainers who is a woman and has like 0% bodyfat she used to be a fitness model or something well, usually i dont talk to anyone at gym, but as i was walkin out i forgot to put up a weight. she asked if i could pick it up. I was like im soooo sorry and she replied by saying, "dont be sorry at all your the most dedicated kid i have ever met, how old are u (16) wow your the most mature 16 year old i have ever met. Your an inspiration to me you are in this place everyday keeping track and really working at it and it shows. you are also an inspiration to my nephew i wish he had half the dedication you do!"

i was soooooo thankful i mean bodybuilding isnt something u can put on a college resume or have number for it and wear a jersey to school its something you have to really reaallly want for yourself, and that i do it has changed my life! for the better!

just figured id share this AWESOME story please take time to read whole thing!!!!!!!!!!!!!!!!!!!!!!!!!
 
10-12-07

Small Workout

Chest

125lbs x 11 x 5 (5 PR's)
150lbs x 5 x 5 (5 Pr's)

I am getting very bored with GVT and am not having intense workouts. I will be going back to Heavy wieght/ low reps 3-4 days a week routine. However, I like the high volume for legs. So 10 sets of squats will be my starting point.

Baseball season ends on Sunday for me. Playoff game and maybe championship. So on Monday, Lifting will be my number 1 priority again.
 
i am going to go on a 30 day cut/extreme clean bulk of TKD starting monday 10/15/07 its going to be tough but i need to slim out a bit i dont like the path im heading down and this shouldnt affect my weights!

:bb2: :bb2: :bb2: :bb2: :bb2: :bb2:
 
Update For 10/15/07 Back/bi Strength
diet:
meal 1= 2 whole eggs,2 whites, 1/4 cup cheese,cup of joe
meal 2= 2 slices low fat cheddar, and sliced chicken deli meat
meal 3= 1/2 cup peanuts
meal 4= serving of pepperonis and a chicken breast
meal 5= (pre workout) 2 slices whole wheat bread, and 2 turkey breasts
meal 6= 12oz low fat milk 2 scoops whey
meal 7= 8oz cooked salmon steamed mix veggies
meal 8= low carb mytoplex bar

fitday=WITHOUT PRE AND POST CARBS!!!!!!!!
2073cals,99g fat,22g carbs, 257g protein
%s= 43f+3c+51p

fitday= WITH PRE AND POST!!!!!
2394cals,107g fat,69g carbs.,276g protein
%s= 40f+10c+48p


WORKOUT: Back/Bi strength best to come tomorrow

Parallel Row 135x10,155x6,155x5,135x9

DB Row 45x13,55x12,65x8,70x8

Seated Row 105x11,120x8,120x8,115x7

Standing Curls 65x12,65x10,70x8,75x6

Hammer Curls 25x13,30x10

Forearm Curls 55x32,70x12,70x12,55x10

Reverse Curls 55x9,55x9


workout overall 9/10 all good lifts but not all PRs
endurance 8/10 da forearms killed me
intensity 7/10 there was a guy grunting in their couldnt concentrate
diet 10/10 wut more can you ask?
 
im here bro.

baseball just ended sunday, but didnt lift Monday. So today before the night is over, im hitting those weights.

i got some DRIVE too so Im gonna take that shyt tonight
 
WEEZYFBABY said:
Update For 10/15/07 Back/bi Strength
diet:
meal 1= 2 whole eggs,2 whites, 1/4 cup cheese,cup of joe
meal 2= 2 slices low fat cheddar, and sliced chicken deli meat
meal 3= 1/2 cup peanuts
meal 4= serving of pepperonis and a chicken breast
meal 5= (pre workout) 2 slices whole wheat bread, and 2 turkey breasts
meal 6= 12oz low fat milk 2 scoops whey
meal 7= 8oz cooked salmon steamed mix veggies
meal 8= low carb mytoplex bar

fitday=WITHOUT PRE AND POST CARBS!!!!!!!!
2073cals,99g fat,22g carbs, 257g protein
%s= 43f+3c+51p

fitday= WITH PRE AND POST!!!!!
2394cals,107g fat,69g carbs.,276g protein
%s= 40f+10c+48p


WORKOUT: Back/Bi strength best to come tomorrow

Parallel Row 135x10,155x6,155x5,135x9

DB Row 45x13,55x12,65x8,70x8

Seated Row 105x11,120x8,120x8,115x7

Standing Curls 65x12,65x10,70x8,75x6

Hammer Curls 25x13,30x10

Forearm Curls 55x32,70x12,70x12,55x10

Reverse Curls 55x9,55x9


workout overall 9/10 all good lifts but not all PRs
endurance 8/10 da forearms killed me
intensity 7/10 there was a guy grunting in their couldnt concentrate
diet 10/10 wut more can you ask?
Click to expand...


Why so low on carbs?

CKD?
 
10-16-07

Cardio Session

Ran for 25 minutes. Felt REALLY good too, considering I played football for 2 1/2 hours.

Supplements:
Took 2 DRIVE pills and Krealkalyn 45 min. before I ran. I was going to lift but my dad said I was making to much noise because the game was gonna start. So I slammed the door and kept on running.

Diet

Yea so I had some food. Havent been keeping track but I'll get the calories up Piston.
 
Update For 10/16/07 Chest/tri Strength
Diet:
meal 1= 2 whole eggs, 2 white onlys, 1/4 cup cheese, 2 oz sliced deli ham
meal 2= 1/2 cup peanuts, 1 serving pepperonis
meal 3= low carb mytoplex bar and shake, tiny bit of spaghetti w/ wheat noodles
meal 4= PRE WOROUT 1/2 cup oatmeal w/ no cal chocolate syrup and natty pb, 1 chicken breast
meal 5= POST WORKOUT 2 scoops whey and 12 oz 2%milk, small banana
meal 6= chicken breast, and 2 servings of sliced turkey(<- lots of that)

fitday: WITHOUT PRE AND POST CARBS
cal 2056,100g fat,27g carb., 251g protein
%s=44f+4c+50p

fitday: WITH PRE AND POST CARBS
2490 cals,111g fat, 89g carbs., 273g protein
%s=40f+14c+44p


WORKOUT:::::::::::
Incline DB Press 45x11,50x850x5......<-bad

CGBP 85x12,90x10,95x9,100x7ALL UP 5 LBS!!!!!

Machine Fly 105x9,102.5x10,95x10,55x30ALL PRS!

V-Bar Pressdown 105x12,127.5x6,130x6<-full rack forum good!

OH Tricep Ext. 85x12,87.5x10

ABBBBBSSSSSSSS

Flat Thing Crunch 45x12,45x25,BWx23

Weighted Crunch 20x20,20x30<-oblique on las set

AB Roller BWx15/BWx7<<<_____deaddddd

Roman Chair BWx30,8x12

CARDIO:25mins on treadmill (10 high incline low speed/high speed low incline)

WORKOUT overall 10/10 although not amazin prs still had awesome workout
intensity 9/10 decent
endurance 11/10 COULD NOT STOP!
diet 9/10 almost there
 
Why so low on carbs?

CKD?
Click to expand...


im on Targeted Ketogenic Diet

where you only have carbs pre and post workout trying to keep fat gain to minimal and my lifts are still shooting up better step up da game ;)
 
with my routine. i would have to increase every weight or at least one rep every lift. but thats still not enough. I dont do 10 different lifts per body part. I do 2. kinda hard to get bigger but whatever bro.

Add up your PR's. We gotta see where we stand. Im looking foward to the 2nd half of the comp. But really man congrats on all the lifts.
 
quick lil mini update tomorrow is homecoming dance and tonight is the football game(should be playin in but i quit....)

i have a date to homecoming(my girlfriend) i am going to get trashed either tonight after game or tomorrow after dance but limiting myself to one night of drinking thats dedication LOL...

off to gym leg/shoulder HYPER.
 
WEEZYFBABY said:
quick lil mini update tomorrow is homecoming dance and tonight is the football game(should be playin in but i quit....)

i have a date to homecoming(my girlfriend) i am going to get trashed either tonight after game or tomorrow after dance but limiting myself to one night of drinking thats dedication LOL...

off to gym leg/shoulder HYPER.
Click to expand...

your gonna kill some muscle gains..and brain cells.
 
Wednesday and Thursday's Workouts


WED- Bi's and Tri's

BB Curls
50 x 10
65 x 8 (PR)
75 x 6 (PR)
80 x 4 (PR)

Incline DB Curls
20 x 10 (PR)
25 x 8 (PR)
30 x 4 (PR)

Skull Crushers ALL PR's
45 x 10
55 x 8
60 x 8
65 x 8

CG Bench Press
95 x 8 (pr)
125 x 6 (PR)
145 x 4 (PR)


Thur- Chest and Shoulders

Bench Press (PR's)
95 x 10
115 x 8
145 x 3
165 x 6
170 x 4

Incline DB Press
35lbs x 10 x 2 (Pr's)
50lbs x 5 (PR's)

Military Press
65lbs x 10 pr
75lbs x 8 pr
85lbs x 6 pr
90lbs x 4 pr

DB Front Laterla Raises (PR's)
15 x 8
20 x 6
22.25 x 4

New PR's- 25 PR's (for this log)
 
Hey guys sorry I havent been logging. I have been doing lots of running the past few days so once again no weights.

Next workout should be back and legs. possibly today seeing how things go.
 
Update For 10/22/07 Chest/tri Strength
diet: didnt write it down or put into fitday but it was clean thats all that matters =)


WORKOUT:::::::::

Flat Bench BB Press 105x10,115x7,125x4,120x6 bench going up!!!!!!

Incline Bench BB press 85x10(easy),95x8,95x8,100x6

CGBP 90x12,92.5x8,95x7 <-was dead from flat and incline bbs

Machine Fly 110x9,105x10,60x25 skipped a set was DEAD

V-Bar Pressdown 110x12,130x7,137.5x6FULL RACKED IT

OH Tricep Ext. 95x10,90x9

ABBBBBBBBSSSSSSSSSSSSSSSSSSS

Flat Thing Crunch 45x15,45x30 only did 2 sets killed it!

Weighted Crunch 020x25,30x3<---side 2 side crunch

AB Rollar BWx20,BWx10

Roman Chair 6x20,8x15



cardio: 25 mins (15 mins just jogging 10 mins HIIT)

workout overall 9/10 good stufff
endurance 8/10
intensity 9/10
diet 7/10 didnt have food went to grocery since then!
 
GUESS WUT GUYS??????IM BACCCCCCKKKKKKKK!!!!!!!!!!!!!!!!!!!!!


quick update for the weekend it was AMAZIN homecoming was tight and i didnt drink much homecoming night, but saturday night my friends parents were gone so me and my girlfriend snuck out yessiiiiiirrrrrr this weekend my parents are going out of town im going to try not to drink......update for yesterday 2 come NOW!
 
update for yesterday to come later tonight got a lot of stuff goin on will explain later, drinking some coffee now gettin ready to some cardio should i do a or b?


A)40 mins of LIT(2.0 incline 3.9speed)
B)25 mins of MIT(2.0 incline 5.5 speed)
C) 20 mins of HIIT (alt between 1/ 2.0 incline, 3.8 speed for 20 sec. and 2.0 incline 8.0 speed 40 sec.


WHICH 1??????
 
WEEZYFBABY said:
update for yesterday to come later tonight got a lot of stuff goin on will explain later, drinking some coffee now gettin ready to some cardio should i do a or b?


A)40 mins of LIT(2.0 incline 3.9speed)
B)25 mins of MIT(2.0 incline 5.5 speed)
C) 20 mins of HIIT (alt between 1/ 2.0 incline, 3.8 speed for 20 sec. and 2.0 incline 8.0 speed 40 sec.


WHICH 1??????
Click to expand...

yes
 
10-23-07

Back and Bi's

Bent Rows 65x10 95x8 115x6 135x5
DB Rows 40x8 50x6 50x7L Arm 50x10R Arm

Hammers 20x10 25x6 30x5
DB Curls 30x8 35x6 35x5

I really like the idea of Back/Bi Workouts. Much more of a bi workout and then chest tri's feels really good too.

on Friday I did a little bit of liftinmg before the rivalry football game. I was trying to get a pump becuase I painted myself red and wanted to show off.

Bench 95x11 125x8 145x4 165x7 175x4

I also did DB Curls and Hammers I just didnt write the # of weights and reps.

Diet has been a lot of chicken, turkey and pasta latley with pizza during lunch. Had some tuna and lots of milk as well.
 
Everyone On This Website Is Going To Hate Me But Layne Norton Yes The Layne Norton Is Now My Personal Trainer!!!!!!!!!!!!!!!!!!!!!!!!!!
 
Update For 10/29/07,10/30/07,10/31/07,11/1/07
THE DIETS!!!!!!!!im just going to give the fitdays if thats aight ask if u wanna know how i got all these carbs if u want.....


monday 10/29/07

diet:
2411cals,45g fat,317g carb., 199g protein
%s=17f+50c+33p

tuesday 10/30/07

diet:
2411cals,34g fat,357g carb.,189g protein

wednesday the diet was all clean, just got a little lazy and didnt write down or put all of what i ate into fitday

thurday 11/1/07

2513 cals,53g fat, 351g carb. 171g protein
%=19f+54c+27p

THIS IS MY BULKING STAGE AND WHAT LAYNE HAS TOLD ME KEY WORD ME TO EAT WE ARE ALL DIFFERENT WEIGHTS AND GOALS!!!!

WORKOUTS!!!!!!!!!!!
monday 10/29/07 Chest/Tri Strength
Flat Bench Press 110x10,120x7,125x5,120x4

Incline Bench 85x10,95x7,95x8 <--crap

CGBP 90x10,85x10,90x8 <----uggggg hate em

V-Bar Pressdown 115x12,132.5x7,132.5x5

OH Tricep Pressdown 95x9,85x11
abbbbbbbbbbbbbbbssssss
Flat Thing 45x25

Weight Crunch 20x25

AB Rollar BWx25

Roman Chair 6x20

workout overall 7/10
endurance 8/10
intensity 6/10
diet 9/10

TUESDAY 10/30/07 Back/Bi Str.

DB Row50x15,55x13,65x8,70x8

Seated Row 110x11,120x9,125x7,125x7ALL PRS

Hammer Curls 30x12,30x11

Reverse Curls 45x13,45x13<<<____dead by these sets!

workout overall 9/10 good stuff
endurance 7/10
intensity 10/10 light weight son

WEDNESDAY OFF DAY CARDIO
DID 20 MINS HIIT GOOD STUFF PLUS GOT MY CARDIO AT DANCE

THURDAY(LAYNES STUFF) 11/1/07 Chest and Back
(not sure wuts prs so not gunna change color)

Lat Pulldown 70x12,80x12,90x11

Pullups(chuck norris machine) BWx15,Bwx10,BWx10

DB Row 55x12,65x8,drop set(85x2,80x2,75x2,70x2)

Machine Row 90x15,95x12,105x10

DB Pullover 35x15,40x10

Incline DB Press 40x13,45x10,50x7

Hammer Press 90x14,110x8,110x7

Cable Crossovers 90x15,130x10,130x9

workout overall 10/10 NOW THATS A WORKOUT
endurance 10/10 couldnt stop
intensity 10/10 aint no 1 touch me


THIS WEEK BOYS ANY COMMENTS HOW WAS UR HALLOWEEN????
 
10-29-07 - 11-2-7 Workouts

Monday- Back and Bis

Back
Bent Rows
65lbs x 11
95lbs x 9
115lbs x 8
135lbs x 6

Single-Arm DB Rows
40lbs x 9
50lbs x 7
55lbs x 6

Biceps
Reverse Curls
35lbs x 10
50lbs x 8
65lbs x 6
75lbs x 3 (couldnt lift with good form past 3 reps)

Standing DB Curls
30lbs x 8
35lbs x 6
40lbs x 4


Thursday- Chest and Triceps

Chest
Flat BB Bench Press
100lbs x 11
115lbs x 8
150lbs x 3
165lbs x 8
175lbs x 5

Dips
BW x 6
BW x 8
BW x 6

Triceps

Skull Crushers
60lbs x 7
65lbs x 5

Kick Backs
5lbs x 10
10lbs x 9
15lbs x 7
25lbs x 5


Friday- Legs, Back and Chest

Legs

Squats
135lbs x 10
185lbs x 8
225lbs x 4
275lbs x 1

Back

Deadlifts
225lbs x 8
275lbs x 6
315lbs x 2

Chest
Bench Press
135lbs x 8
155lbs x 5
185lbs x 1
195lbs x 1
200lbs x 1 (with help to finish. doesnt count)
 
Im laying off the creatine until Nov. 26th. The weight room opens up again then and I want to save it for then. Plus I want my diet to REALLY be good. I have about 3 weeks until I really start lifting some real weight. curls and rows arent helping.
 
pistonpump said:
hows the supps going boyz? that kre aklyn working at all?
Click to expand...

mine was doing pretty good. I was getting steady energy throughout the workout. But I only took it pre-workout a few times. Its hard to eat, wait, then take my supp, then wait again, then eat. I might just try it post-workout though when the weight room opens up. Right now Im not taking any supps I really want to focus on my diet and training commitment.
 
RoidRageX10 said:
mine was doing pretty good. I was getting steady energy throughout the workout. But I only took it pre-workout a few times. Its hard to eat, wait, then take my supp, then wait again, then eat. I might just try it post-workout though when the weight room opens up. Right now Im not taking any supps I really want to focus on my diet and training commitment.
Click to expand...

well done. you should just pop those pills postworkout then with a shake or whatever, if thats more convienent for you. Absorption is optimized post workout anyway...

Yep, focus on your commitment and things will be good for you. Its always really good to have guys help you out when youre young and want to learn. It sets u up for a good base and a solid future in bodybuilding. I wish i knew what i was doing when i was 15 lol.
 
pistonpump said:
well done. you should just pop those pills postworkout then with a shake or whatever, if thats more convienent for you. Absorption is optimized post workout anyway...

Yep, focus on your commitment and things will be good for you. Its always really good to have guys help you out when youre young and want to learn. It sets u up for a good base and a solid future in bodybuilding. I wish i knew what i was doing when i was 15 lol.
Click to expand...

Yes that will be my idea. 1.5g of Kre-Alkalyn Post-Workout (unless I wake up early enough to eat and take my creatine)

Thanks a lot Piston. You really have helped my the most here at AM. I wish I listened to what I was told here when I was 14.lol.
 
11-5-07

Monday- Back and Biceps

Biceps

Incline Hammers
10lbs x 10
20lbs x 8
30lbs x 7
35lbs x 5 (standing)

BB Curls
65lbs x 8
75lbs x 6
80lbs x 6

Back

Single-Arm DB Rows
35lbs x 10
40lbs x 8
50lbs x 9

Bent Rows
65lbs x 11
95lbs x 9
125lbs x 6
140lbs x 4

Diet
3,200 Calories
200g+ Protein
 
11-7-07

Chest and Triceps - Wednesday, November 7th

Chest

Flat BB Press
80lbs x 11
115lbs x 8
150lbs x 4
165lbs x 9
175lbs x 6

Incline DB Press
40lbs x 10
45lbs x 10
50lbs x 10

Triceps

Reverse Bench Press
65lbs x 10
85lbs x 10
120lbs x 4
145lbs x 5 (Close Grip Bench Press)

Skull Crushers
50lbs x 8
60lbs x 8
70lbs x 3

Supplements
3 Kreaceps Pre-Workout
4 Carnage Pre-Workout
1.5g Kre-Alkalyn POST-Workout
 
WORST LEG WORKOUT EVER IT KILLED THANKS 2 LAYNE

Hack Squats 90x12,160x10,200x8,230x6

Lunges 50x10,55x8

Leg Extension 110x13,120x11,130x10

Leg Curl 80x15,90x15,102.5x10

Calf Raise 9x10,10x10,10x12,11x10 (amout of plates X # of reps)

Seated Calf Raise 90x15,140x7,90x15


overall 10/10
endurance 9//10
intensity 11/10

GOOD STUFF FELT IT ALL WEEKEND
 
Update For 11/5/07 Upper Body
WORKOUT:::::

BACK-----
Braced DB Rows 55x12,65x8,75x6

Pulldowns BWx10,BWx9,BWx9

Close Grip Cable Row 90x15,100x10,105x10

SHOULDERS------
Seated DB Press 35x12(easy),40x9.5,45x5

DB Side Laterals 25x10,30x6 (rev. pec dec)= 50x13

CHEST-----
Flat BB Press 115x8,120x5,122.5x4

Cable Crossovers 110x12,130x8

ARMS-----
Cable Curls 75x12,75x8 <-(EZ Bar)

Cable Curls 85x8,75x10

OH Cable Ext. 75x14,85x11

Reverse Grip Pulldown 85x10,90x8



Workout overall 9/10 good stuff
intensity 10/10
endurance 8/10

I HATE CHEST I FEEL SOOOO WEEK IM GETTING A BLOOD TEST PRETTY SOON TO CHECK TEST LVLS.....
__________________
 
Update For 11/8/07 Thurday Chest And Back I Lost Wednesday's Workout Sheet...
BACK------
Lat Pulldowns 80x15,90x12,95x11

Pulldowns BWx8,BWx10

DB Row 55x13,70x6,drop set = 90x2,85x2,80x2,75x2 pretty killer

Cable Row 95x15,100x10,110x10

DB Pullover 35x15,40x10 <-love this excersise


CHEST-----
Flat Bench 115x10,125x5,115x8

Hammer Strength 90x10,90x6 (didn't do this last time so no PRs)

Cable Crossovers 110x10,130x6



CARDIO: I have been doing some foot work stuff with this ladder thing after every workout trying to get quicker feet for lax, and today i ran a total of 1.5 miles (no savage ) most of the time at 8.0 mph but took like half mile break (5.0 incline 4.0 mph)


WORKOUT OVERALL 9.5/10
INTENSITY 9/10
ENDURANCE 10/10

Diet Thoughts: the diet is going good i am eating A LOT i mean was shooting for 425g carbs on workout days, and i hit around 380g mostly i am going to shoot for what im supposed to and i need more cals bulk time till 175lbs then cut and im 167.4 now so with this extra cardio and lax it should be a little while....thanks guys keep it real

"them yellow diamonds looking like a fridge of coronas"

"im looking in mirror, i see dollar signs. I got a CAT scan and had money on my mind"

SOME NEW LIL WAYNE QUOTES YAHHHHHH DIG?
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11-12-07

Chest and Triceps

Chest

Flat BB Press
80lbs x 10
115lbs x 9
150lbs x 4
170lbs x 6
180lbs x 6

Medial Chest Press
40lbs x 15
45lbs x 10
50lbs x 7

Triceps

Skull Crushers
35lbs x 10
45lbs x 8
60lbs x 9
70lbs x 5

Kickbacks
15lbs x 7
20lbs x 6



My bench is going up very fast and my other lifts are going up as well. Many are PR's but havent kept tract. I dont care about PR's. The lifts are increasing and thats what im aiming for.
 
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