Remnant's Journal

After a few weeks of contemplating if I was actually going to start this, here we go.  I've been lifting for a year and a half now with a 6 month break because of school and a career change, but now I'm back full force.  Originallly I started working out because I quit smoking and decided to replace it with working out and living a healthy lifestyle.

This journal is not only for me to track my results but also to keep me motivated and i know from reading the other journals that all of you all will assist in that regard (thanks to all ahead of time).

My current maintenance caloric intake is around 1900 calories (figured from a thread Dan had up somewhere).  I'm taking in about 2700 a day through eating as much as i can find and CytoGainer protein shakes (taken with food of course).

Current stats (not much, but its a start - i'll post pics soon):

Age: 29
Height: 5'5"
Weight: 136
Waist: 28"
BF %:  too many opinions to list.  Note to self, buy a caliper. 

My overall goal is to follow good form and to work on my chest and triceps as those to me are the areas I'm currently lacking.  I'm currently in my bulking phase and plan to cut when I'm 150 lbs and adjust my goal from there.  My current program consists of a 5x5 format, though i did take it light today as I just switched up my routine after following my last one for 6 weeks.

My workout today (weight x reps):

Bent over Reverse dumbbell fly:
30x12
40x8
45x7
45x7
45x8

Concentration curls (machine):
75x8
75x7
75x6
75x6
80x6

Pull ups:
Bodywieghtx9
BWx7
BWx5
BWx5
BWx6

Military dumbbell press:
45x9
45x7
45x6
45x5
45x3.5 (hahaha - was getting tired)

Pushups (i may switch this to my chest/tri day on Fridays):
20
17
15
15
15

Overall it was a good workout, my upperback feels tight (yum).  On that note, i've been feeling a bit sore a day after my workouts - I haven't felt that before since I started back late last year.  I suppose that is a good thing as I think i've been pushing myself more than I ever have!  I'm also noticing that my energy levels are low throughout the day I'm sure because of my shakes.  I've started to split them up more throughout the day so that I'm not having so much at once.  So far today, it seems to help a bit.

That's all for my first post.  Bedtime!

Wednesday - I was so tired this morning I wasn't able to push myself out of bed to lift in the morning.  I lifted after work instead.

Squat
100x7
100x8
120x6
120x7
120x6

Decline Ab Crunch
x40
x30
x30

Seated Leg Curl
135x6
135x5
130x6
130x7
135x6

Hanging Knee Ups - my forearms started to give out towards the end
x20
x20
x15
x12
x12

Seated Calf Raise
50x10
50x10
50x11
50x10
50x11

Leg Extension
135x6
135x7
140x6
140x6
145x5

Side Bend - Obliques
50x6
50x6
50x7
50x7

Deadlift - I was pissed to find that the olympic bar was bent due to some dumba$$ loading too much weight on it.  It will be a few weeks for the gym to get another one - UGH. 

Overall, workout felt too light except for the leg extensions and the squats.  I t hink it may have to do with the workout being at night instead of my usual morning.

Pictures as promised.  These were taken back on January 17th, but I haven't changed much.  In a couple of weeks, i'll take new ones.





Comments are welcome.  Pics are not the best, but I'll do better next time.  (be gentle - haha)

I'm late posting these because work and school had to bother me, ARG.

Friday 3/27/09

Incline DB Press
50x9
50x7
50x7
50x5
50x5

Tricep Rope Pulldown
57.5x7
57.5x7
57.5x7
60x5
60x5

Flat Bench
100x5
100x6
100x6
100x6
100x5

Dips
x15
x10
x10
x10
x11

Cable Crossover
57.5x7
37.5x8
40x7
40x6
40x5

Tricep Extension (machine)
90x10
110x5
100x6
100x5
100x5

Monday 3/30/09

Bent over Reverse dumbbell fly:
45x8
45x7
45x7
45x7
45x7

Concentration curls (machine):
80x7
80x6
80x6
80x5
80x6

Pull ups:
BWx10
BWx6
BWx5
BWx5
BWx4

Military dumbbell press:
45x10
45x7
45x4
45x5
45x5

Pushups:
25
16
16
16
16

Wednesday 4/1/09 - I've gained 1.5 pounds since I last weighed myself. 

Squat
120x7
120x7
130x5
130x5
130x5

Decline Ab Crunch
x40
x35
x30
x30
x30

Seated Leg Curl
140x6
135x7
135x5
130x6

Hanging Knee Ups - I fixed my form on this exercise
x15
x15
x15
x10

Seated Calf Raise
skipped - i woke up late.

Leg Extension
135x10
140x9
145x7
145x7
145x7

Side Bend - Obliques
50x7
50x6
50x7
50x6

Friday 4/3/09

Incline DB Press
50x10
55x6
55x5
50x6
50x6

Tricep Rope Pulldown
60x7
60x6
60x6
60x6
60x7

Flat Bench
100x6
120x4
100x6
110x6
110x4

Dips
x20
x20
x16
x17
x15

Cable Crossover
40x8
40x7
40x5
40x7
40x8

Tricep Extension (machine)
100x7
110x7
110x5
105x5
105x5

Monday 4/6/09 - I stopped taking NO Explode today for a 2 week break but I think that my workout was better without it.  I may not go back to it.  I'm still taking the CytoGainer 2x a day and doing good sticking to my diet except for yesterday - I didn't have much time for a lunch, but did end up eating all of my canned pineapple (yum). 

Bent over Reverse dumbbell fly:
45x7
45x7
50x5
50x6
50x5

Concentration curls (machine):
80x8
80x6
80x6
80x6
80x6

Pull ups:
BWx10
BWx8
BWx6
BWx5
BWx6

Military dumbbell press:
45x7
45x7
45x7
45x6
45x5

Pushups:
25
20
20
20
20