RuS's Journal
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RuS's Journal - 8/21/2005 8:46:50 AM
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RUS
Posts: 481
Joined: 5/11/2005
From: NJ
Status: offline
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Sunday 8/21/05
----Todays Stats:
Hight:.....................5'9
Weight:..................163.5lbs
BF%:.....................13
---Measurements:(inches)
Neck:.....................15
Sholders:................45
Chest:....................39
Arms:.....................14.5
4arms:....................11
Weist:....................33
Upper leg(quads)......21
Calves....................15
_____________________________
You think girls look at what you lift...or what you lift it with?
Age: 17
Height: 5'9''
Weight: 180lbs
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RE: RuS's Journal - 8/22/2005 6:02:53 PM
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RUS
Posts: 481
Joined: 5/11/2005
From: NJ
Status: offline
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MAX-OT
---Day 1 (Legs)....week one
weight reps x sets
--Squat
-Warmups:...............135..............................10
185................................4
205................................1
-Workout:................215..............................6x3
--Leg Extensions
-Warmups:...............50................................10
75..................................6
95..................................1
-Workout:...............105...............................6x2
--Lying Leg Curls
-Warmups:..............50..................................10
65..................................6
80..................................1
-Workout:..............100................................6x2
--Standing Calf
Raises
-Warmups:..............95..................................12
115.................................8
145.................................1
-Workout:..............185................................8x2
1-2 minute brakes between each set (and warmups)
Never trained this way before, and i dont feel my legs being sore after workout, or anything, i hope it will do the job.
--------------------------------------------------
Cardio:(AM)
10 min. of rope jumping folowed by
10 min. speed boxing
--------------------------------------------------
Diet:
1st meal:....Bagel with creamcheese (1/3 less fat)
2nd meal:...Protein Shake with milk and salat
3rd meal:....Potatos with sosadge
4th meal:...Blueberries with sourcream, and protein shake with milk
5th meal:...Froots
6th meal:...Ricotta Cheese with kiwi.
< Message edited by RUS -- 8/22/2005 6:41:16 PM >
_____________________________
You think girls look at what you lift...or what you lift it with?
Age: 17
Height: 5'9''
Weight: 180lbs
(in reply to RUS)
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RE: RuS's Journal - 8/24/2005 4:05:31 PM
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RUS
Posts: 481
Joined: 5/11/2005
From: NJ
Status: offline
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---Day 2 (Arms/Abs)....week one
weight reps x sets
--Straight Bar Curls
-Warmups:...............75................................10
85................................5
95................................1
-Workout:................105..............................5x2
--EZ Curls
-Warmups:...............45................................10
55..................................5
-Workout:................65................................6x2
--Lying Tricep Press
-Warmups:..............23..................................10
32..................................6
44..................................1
-Workout:...............50...................................6
--DB Kickbacks
18.................................6x2
--Wrist Curls
-Warmups:..............65..................................12
85...................................6
-Workout:...............95...................................5x2
--DB Wrist Curls
25..................................8x2
--Cable Curls
100.................................6x2 (100lb. was too much next time ill go with 80-90)
--Crunches --...................................8x2 (Full crunches....(decline to incline position))
-----------------------------------------------------
Cardio:
Jump rope...100x3 (am)before breakfast
about 1/2 mile run (pm)before dinner
-----------------------------------------------------
Diet: was based on day one
_____________________________
You think girls look at what you lift...or what you lift it with?
Age: 17
Height: 5'9''
Weight: 180lbs
(in reply to RUS)
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RE: RuS's Journal - 8/24/2005 8:33:30 PM
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RUS
Posts: 481
Joined: 5/11/2005
From: NJ
Status: offline
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---Day 3 (Sholders/Traps)....week one
weight reps x sets
--Straight Bar Military Press
-Warmups:...............95..............................10
95...............................6
-Workout:................135.............................5x3
--DB Press
-Workout:...............25...............................8x3
--DB Side Laterals
-Workout:..............15................................6x2
--Barbell Shrugs
-Warmups:..............115..............................10
135...............................6
-Workout:...............145..............................6x2
--Upright Rows:......85...............................6x2
--------------------------------------------------------------
Cardio (am):
jump rope 100x3
10 min. boxing
_____________________________
You think girls look at what you lift...or what you lift it with?
Age: 17
Height: 5'9''
Weight: 180lbs
(in reply to RUS)
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RE: RuS's Journal - 8/28/2005 5:35:36 PM
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RUS
Posts: 481
Joined: 5/11/2005
From: NJ
Status: offline
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---Day 4 (Back)....week one
weight reps x sets
--Cable Rows
-Warmups:...............50................................12
70................................8
95................................1
-Workout:................120..............................6x3
--Bent Over Barbell Rows
-Warmups:...............70................................10
80.................................6
110................................1
-Workout:...............130................................5x2
--Good Mornings
-Warmups:..............95..................................8
115.................................5
-Workout:..............135.................................5
--Weighted Hyper Extensions
25.................................8x2
-------------------------------------------------------
am cardio
< Message edited by RUS -- 8/29/2005 11:35:28 AM >
_____________________________
You think girls look at what you lift...or what you lift it with?
Age: 17
Height: 5'9''
Weight: 180lbs
(in reply to RUS)
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RE: RuS's Journal - 8/28/2005 7:14:19 PM
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RUS
Posts: 481
Joined: 5/11/2005
From: NJ
Status: offline
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---Day 5 (Chest/Abs)....week one
weight reps x sets
--Flat Barbell Bench Press
-Warmups:...............95................................12
115................................8
135................................4
155................................1
-Workout:...............165...............................4x3
--Incline BP 1/2
135................................6x2
--Incline BP Full
135................................5x2
--Incline Crunch
25.................................8x2
--Ab Slide
--.................................12x2
---------------------------------------------------------------
am cardio
< Message edited by RUS -- 8/29/2005 11:38:14 AM >
_____________________________
You think girls look at what you lift...or what you lift it with?
Age: 17
Height: 5'9''
Weight: 180lbs
(in reply to RUS)
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RE: RuS's Journal - 8/29/2005 3:45:35 PM
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RUS
Posts: 481
Joined: 5/11/2005
From: NJ
Status: offline
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---Day 1 (Legs)....week TWO
weight reps x sets
--Squat
-Warmups:...............135..............................10
165................................6
185................................4
205................................1
-Workout:................235..............................4x3
--Leg Extensions
110...............................6x2
--Lying Leg Curls
-Warmups:..............50..................................10
65..................................6
80..................................1
-Workout:..............100................................4x2
--Standing Calf
Raises
-Warmups:..............95..................................12
115.................................8
145.................................1
-Workout:..............185................................8x2
_____________________________
You think girls look at what you lift...or what you lift it with?
Age: 17
Height: 5'9''
Weight: 180lbs
(in reply to RUS)
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RE: RuS's Journal - 8/30/2005 6:52:08 PM
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RUS
Posts: 481
Joined: 5/11/2005
From: NJ
Status: offline
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---Day 2 (Arms)....week TWO
weight reps x sets
--Straight Bar Curls
-Warmups:...............75................................10
85................................5
95................................1
-Workout:................105..............................4x2
--EZ Curls
55................................6
60................................6
--Lying Tricep Press
-Warmups:..............23..................................10
33...................................6
43...................................1
-Workout:.............50.5................................6x2
--DB Wrist Curls
15..................................12
21...................................8
26...................................4
35...................................4
Missed Ab workout since it was really late (9:40 right now) but ill try to fit it in tomorrow.
_____________________________
You think girls look at what you lift...or what you lift it with?
Age: 17
Height: 5'9''
Weight: 180lbs
(in reply to RUS)
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RE: RuS's Journal - 8/31/2005 3:34:25 PM
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RUS
Posts: 481
Joined: 5/11/2005
From: NJ
Status: offline
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---Day 3 (Sholders/Traps/Abs)....week TWO
weight reps x sets
--Straight Bar Military Press
-Warmups:...............95..............................10
105...............................6
-Workout:...............125.............................4x2
thought that 135lbs. was just too much, also there hard
to do since my cealing is too low, so when i lift it, im not
standing straight and it putting pressure on my back.
--DB Press
-Workout:...............35...............................6x3
--DB Side Laterals
-Workout:..............15................................5x2
--Barbell Shrugs
145...............................6
165...............................6
175...............................6
--Upright Rows:......65...............................6x2
found out that last week i did it the wrong way
so i had to drop some weight.
--Ab Crunches
--...............................8x2
--Cable Crunches
90...............................8x2
_____________________________
You think girls look at what you lift...or what you lift it with?
Age: 17
Height: 5'9''
Weight: 180lbs
(in reply to RUS)
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RE: RuS's Journal - 9/1/2005 4:27:19 PM
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RUS
Posts: 481
Joined: 5/11/2005
From: NJ
Status: offline
|
---Day 4 (Back)....week TWO
weight reps x sets
--Cable Rows
-Warmups:...............50................................12
70................................8
95................................1
-Workout:................120..............................6x3
--Bent Over Barbell Rows
120...............................6x2
--Good Mornings
-Warmups:..............95..................................8
115.................................5
-Workout:..............135.................................5
--Deadlifts
185................................6x2
_____________________________
You think girls look at what you lift...or what you lift it with?
Age: 17
Height: 5'9''
Weight: 180lbs
(in reply to RUS)
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RE: RuS's Journal - 9/2/2005 4:33:20 PM
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RUS
Posts: 481
Joined: 5/11/2005
From: NJ
Status: offline
|
---Day 5 (Chest/Abs)....week TWO
weight reps x sets
--Flat Barbell Bench Press
-Warmups:...............95................................12
115................................8
135................................4
155................................1
-Workout:...............170...............................4x3
+5lbs on my workout.
--Incline BP 1/2
150...............................4x2
--Incline BP Full
145.................................5
--Decline Crunch
--.................................8x2
--Ab Crunches (right-left-right...)
--................................12x2
today went a little crazy on my bench press, i could barely lift that
4th rep, plus i have no one to spot me, and lift in my basement, so
i think the next time i shouldnt increase the weight.
Second week is finaly over, and i cant wait to monday, and i think there
will be completly different schedule in week 3.
< Message edited by RUS -- 9/2/2005 4:34:37 PM >
_____________________________
You think girls look at what you lift...or what you lift it with?
Age: 17
Height: 5'9''
Weight: 180lbs
(in reply to RUS)
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RE: RuS's Journal - 9/5/2005 5:48:17 PM
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RUS
Posts: 481
Joined: 5/11/2005
From: NJ
Status: offline
|
---Day 1 (Legs)....week III
weight reps x sets
--Squat
-Warmups:...............135..............................10
165................................6
185................................4
205................................1
-Workout:................235..............................4x3
--Leg Extensions
110...............................6x2
--Lying Leg Curls
-Warmups:..............50..................................10
65..................................6
80..................................1
-Workout:................90................................4x2
lowered the weight, since its just to hard
to do wit proper way.
--Standing Calf
Raises
-Warmups:..............95..................................12
115..................................8
145..................................1
-Workout:..............185................................8x2
3rd week the schedule has changed exept ''monday''
_____________________________
You think girls look at what you lift...or what you lift it with?
Age: 17
Height: 5'9''
Weight: 180lbs
(in reply to RUS)
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RE: RuS's Journal - 9/6/2005 3:13:33 PM
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RUS
Posts: 481
Joined: 5/11/2005
From: NJ
Status: offline
|
---Day 2 (Chest/Abs)....week III
weight reps x sets
--Flat barbell bench press (warmup)
95................................12
115................................8
135................................4
165................................1
--Incline Bench Press
140...............................5x3
--Flat Bench Press
155...............................4x2
--Decline Bench Press
160.................................4
--Ab Crunches
--.................................8x2
--Cable Crunches
80................................8x2
-----------------------------------------------------
This week they changed fridays workout to tuesdays, also if you compare, the order of workout is different.
< Message edited by RUS -- 9/12/2005 3:14:27 PM >
_____________________________
You think girls look at what you lift...or what you lift it with?
Age: 17
Height: 5'9''
Weight: 180lbs
(in reply to RUS)
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RE: RuS's Journal - 9/7/2005 5:14:37 PM
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RUS
Posts: 481
Joined: 5/11/2005
From: NJ
Status: offline
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---Day 3 (Back/Traps)....week III
weight reps x sets
--Barbell Rows
115................................8
125..............................5x3
--Carble Rows
120..............................6x2
--Deadlifts
135..............................12
185...............................4
205.............................4x2
--Barbell Shrugs
135...............................8
< Message edited by RUS -- 9/8/2005 5:09:03 PM >
_____________________________
You think girls look at what you lift...or what you lift it with?
Age: 17
Height: 5'9''
Weight: 180lbs
(in reply to RUS)
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RE: RuS's Journal - 9/8/2005 6:19:23 PM
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RUS
Posts: 481
Joined: 5/11/2005
From: NJ
Status: offline
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---Day 4 (Sholders/Triceps)....week III
weight reps x sets
--Seated Dumbell Press
15................................12
21................................6
26................................4
35...............................5x3
--Military Press
115...............................4x2
--Side Lateral
15................................4x2
--Lying Tricep Extensions
21.................................12
30..................................6
39..................................1
46.................................4x3
--One Arm Overhead Extenshions
21.................................4
< Message edited by RUS -- 9/12/2005 6:53:02 PM >
_____________________________
You think girls look at what you lift...or what you lift it with?
Age: 17
Height: 5'9''
Weight: 180lbs
(in reply to RUS)
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RE: RuS's Journal - 9/9/2005 6:10:40 PM
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RUS
Posts: 481
Joined: 5/11/2005
From: NJ
Status: offline
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---Day 5 (Biceps/Abs)....week III
weight reps x sets
--Straight Bar Curl
75................................8
85................................4
95..............................4x3
--Hammer Curls
26...............................6x2
--Curl Bar Curl (EZ bar)
60...............................5x2
--Crunches
--...............................10x2
--Cable Crunches
100...............................8x2
< Message edited by RUS -- 9/12/2005 6:53:33 PM >
_____________________________
You think girls look at what you lift...or what you lift it with?
Age: 17
Height: 5'9''
Weight: 180lbs
(in reply to RUS)
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RE: RuS's Journal - 9/12/2005 3:56:19 PM
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RUS
Posts: 481
Joined: 5/11/2005
From: NJ
Status: offline
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---Day 1 (Legs)....week IV
weight reps x sets
--Squat
-Warmups:...............135..............................10
165................................6
185................................4
205................................1
-Workout:................240..............................4x2
on the second set ive almost died, as i already mentioned i lift solo in my basement, so i went to low on the second rep and couldnt get up, so i rested the barbell on my sholders while resting my arms and legs for a couple minutes, than i forced it up, and thanks god it worked.
--Leg Extensions
100...............................6x2
After the squat accident my legs were extremly shaking when i performed leg extensions.
--Standing Calf
Raises
-Warmups:..............95..................................12
115..................................8
145..................................1
-Workout:..............190................................8x2
WHAT A CRAZY DAY!!!!
_____________________________
You think girls look at what you lift...or what you lift it with?
Age: 17
Height: 5'9''
Weight: 180lbs
(in reply to RUS)
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RE: RuS's Journal - 9/13/2005 4:08:39 PM
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RUS
Posts: 481
Joined: 5/11/2005
From: NJ
Status: offline
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---Day 2 (Chest/Abs)....week IV
weight reps x sets
--Flat barbell bench press (warmup)
95................................12
115................................8
135................................4
165................................1
--Incline Bench Press
140................................5
--Flat Bench Press
155...............................5x2
--Decline Bench Press (dumbell)
35..................................8
--Ab Crunches
--.................................8x3
--Cable Crunches
80................................8-6
_____________________________
You think girls look at what you lift...or what you lift it with?
Age: 17
Height: 5'9''
Weight: 180lbs
(in reply to RUS)
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