RuS's Journal

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

                            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.

You think girls look at what you lift...or what you lift it with?

Age: 17
Height: 5'9''
Weight: 180lbs

---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

---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

---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

You think girls look at what you lift...or what you lift it with?

Age: 17
Height: 5'9''
Weight: 180lbs

---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

You think girls look at what you lift...or what you lift it with?

Age: 17
Height: 5'9''
Weight: 180lbs

---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

---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

---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

---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

---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.

You think girls look at what you lift...or what you lift it with?

Age: 17
Height: 5'9''
Weight: 180lbs

---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

---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.

You think girls look at what you lift...or what you lift it with?

Age: 17
Height: 5'9''
Weight: 180lbs

---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

You think girls look at what you lift...or what you lift it with?

Age: 17
Height: 5'9''
Weight: 180lbs

---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

You think girls look at what you lift...or what you lift it with?

Age: 17
Height: 5'9''
Weight: 180lbs

---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

You think girls look at what you lift...or what you lift it with?

Age: 17
Height: 5'9''
Weight: 180lbs

---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

---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

---Day 3 (Back/Traps)....week IV  
                          weight                  reps x sets
--Barbell Rows
                              95................................12
                             115................................8
                             125...............................5x3
--Carble Rows
                             120...............................6x3
--Deadlifts
                                    135..............................12
                             155...............................8
                             185...............................4
                             205.............................4x2  
--Barbell Shrugs          
                              95...............................12
                             105...............................8
                             115...............................4
                             125...............................1
                             140..............................6x2

You think girls look at what you lift...or what you lift it with?

Age: 17
Height: 5'9''
Weight: 180lbs

---Day 4 (Sholders/Triceps)....week IV   
                          weight                  reps x sets
--Seated Dumbell Press 
                              15................................12   
                              21................................6 
                              26................................4 
                              35...............................6x4
--Side Lateral 
                             10.................................10
haha yeah.......i couldnt do more, my sholders killing me.
--Lying Tricep Extensions
                             21.................................12
                             30..................................6 
                             40..................................1 
                            47.5...............................4x3
--One Arm Overhead Extenshions
                                     21.................................4
                             18..................................5

You think girls look at what you lift...or what you lift it with?

Age: 17
Height: 5'9''
Weight: 180lbs

---Day 5 (Biceps/Abs)....week IV 
                          weight                  reps x sets
--Straight Bar Curl
                              75................................8  
                              85................................4
                              95..............................4x3   
--Hammer Curls 
                             26...............................6x2
--Curl Bar Curl (EZ bar)
                             65...............................5x2
skipped Ab worout...maybe ill do it tomorrow when i wakeup, depands on how ill feel.

You think girls look at what you lift...or what you lift it with?

Age: 17
Height: 5'9''
Weight: 180lbs

---Day 1 (Biceps/Back)....week V 
                          weight                  reps x sets
--Barbell Rows
                            75................................12
                            85................................10
                            95.................................6
                           105................................3
                           115................................1
                           120...............................5x2      
--Deadlifts  
                           100................................12
                           115................................10
                           135.................................6
                           155.................................3
                           175.................................1
                           190................................4x2 
--Alternating DB Curls
                            15.................................12
                            21..................................8
                            26..................................4
                            35.................................4x2
--Barbell Curls
                            95.................................4x2 

You think girls look at what you lift...or what you lift it with?

Age: 17
Height: 5'9''
Weight: 180lbs

---Day 2 (Legs)....week V 
                          weight                  reps x sets
--Squats (in front)
                           135................................10 
                           165.................................6 
                           185.................................4 
                  (back) 205.................................1 
                           235................................4x3      
--Stiff Leg Deadlifts   
                         80..................................6x2  
--Alternating DB Curls
                         15.................................12
                         21..................................8
                         26..................................4
                         35.................................4x2
--Leg Curls 
                         60.................................6x3
--Standing Calf Raises (barbell)
                        135.................................12
                        155..................................8
                        175..................................4
                        185.................................5x3

You think girls look at what you lift...or what you lift it with?

Age: 17
Height: 5'9''
Weight: 180lbs