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RE: 10 week program journal - 3/9/2006 9:14:29 PM

DanTheMan5266

Posts: 203
Joined: 2/20/2006
Status: offline

THURSDAY LEGS WEEK2
today went great me and frank squated and we wnt real light cardio and heavy abs we are working squat up every week to eventually get to 405 so ithis is going to be great here it is

NUTRICION
calories-3055
fat-113
carbs-270
protein-252

TRAINING
squats-
95 6
135 6
185 5
195 5
205 5
225 5
all easy moving up next week

seated toe raises-
90lbs 2 sets 10

cardio-
walking 17 min
running 8 min
we were mostly talking :(

abs-
decline crunches-
4 sets 25 reps
leg raises-
2 sets 10 reps
twist thingys-
3 sets 20 reps

_____________________________

5/3/07
weight-221
height-6'1
bench-315
squat-425
incline-285
deadlift-425

goal for august
weight-230-245
bench-365
squat-475
dead lift-455
incline-315

(in reply to DanTheMan5266)

Post #: 21

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RE: 10 week program journal - 3/10/2006 9:58:05 PM

DanTheMan5266

Posts: 203
Joined: 2/20/2006
Status: offline

FRIDAY WEEK2
terrible eating because i partyed alot i should have ate more dammit im pissed but my training did good im ready for tommorow

NUTRICION
calories-1914
fat-66
carbs-145
protein-161

TRAINING
barbell curl-
45lbs 10
65lbs 12
75lbs 10
95lbs 4
75lbs 8
65 lbs 10

seated dumbell curl-
25s 11,7,10

shrugs with dumells-
30s 25
40s 20
50s 20
60s 15
70s 15
50s 20
50s 20

_____________________________

5/3/07
weight-221
height-6'1
bench-315
squat-425
incline-285
deadlift-425

goal for august
weight-230-245
bench-365
squat-475
dead lift-455
incline-315

(in reply to DanTheMan5266)

Post #: 22

RE: 10 week program journal - 3/13/2006 7:26:37 AM

DanTheMan5266

Posts: 203
Joined: 2/20/2006
Status: offline

SATURDAY WEEK2
saturday went ok eccept i didnt do my full workout

NUTRICION
didnt record my eating for the weekend

TRAINING
1 board press-
225 5
245 2
250 2
255 1
260 fail
260 1
265 1
270 almost

smith incline-
155 12
165 10
175 8
185 6
195 5
225 1

_____________________________

5/3/07
weight-221
height-6'1
bench-315
squat-425
incline-285
deadlift-425

goal for august
weight-230-245
bench-365
squat-475
dead lift-455
incline-315

(in reply to DanTheMan5266)

Post #: 23

RE: 10 week program journal - 3/13/2006 7:39:41 AM

DanTheMan5266

Posts: 203
Joined: 2/20/2006
Status: offline

SUNDAY WEEK2
so today i did real good i switched my stance and i love squats now i think im going to do great in squats

NUTRCION
didnt record

TRAINING
squat-
225 10
275 3
285 1
295 1
305 1
315 1
325 failed ran out of energy

squat machine-
360 10
450 5
540 1

seated calve raise-
90 20
116 15
135 10

leg curl-
80 12
100 10
110 6

decline crunches
4 sets 20
leg lifts
2 sets 10
twisty thingys
3 sets 30 move up to dunmbell now

_____________________________

5/3/07
weight-221
height-6'1
bench-315
squat-425
incline-285
deadlift-425

goal for august
weight-230-245
bench-365
squat-475
dead lift-455
incline-315

(in reply to DanTheMan5266)

Post #: 24