RE: Logan's Journal
|
Users viewing this topic:
none
|
|
Logged in as: Guest
|
Login  | |
|
RE: Logan's Journal - 7/29/2004 9:09:37 AM
|
|
|
Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
|
Biceps/Triceps - 7/26/04
7:00am
6 egg whites, one yolk
Multi-Vitamin
9:00am
Met-Rex Bar with nutrition bar
12:00pm
Two large turkey and ham sandwiches
3:00pm
Met-Rex Bar
6:00pm
Cottage Cheese
7:00pm
Mass Recovery
9:00pm
Baked Ham with Biscuits and Milk
10:30pm
Sleep
(in reply to Weapon X)
|
|
|
|
|
RE: Logan's Journal - 7/29/2004 9:13:14 AM
|
|
|
Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
|
Biceps/Triceps - 7/27/04
7:00am
6 egg whites with one yolk
1 Large Bagel
Multi-Vitamin
9:00
Met-Rex Bar
12:00
2 Large turkey and ham sandwiches
3:00
Met-Rex Bar and nutritional bar
6:00
Cottage Cheese
7:00
Mass-Recovery
9:00
Baked ham with biscuits and Milk
10:30
Sleep
(in reply to Weapon X)
|
|
|
|
|
RE: Logan's Journal - 7/29/2004 9:25:16 AM
|
|
|
Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
|
I screwed up the meal arrangement... the second one is correct.
Biceps/Triceps - 7/27/04
Incline DB Curls - 3 Sets
35x10, 40x10, 50x4
EZ-Curls - 3 Sets... followed with a drop set.
80x8, 100x8, 120x6... droped back to 80 for 4.
One-Arm Preacher Curls - 3 Sets
25x8, 30x8, 35x8
Hammer Curls - 2 Sets
40x10, 50x10... half reps at the end, heavy for me.
Rope Pushdowns - 3 Sets
50x12, 70x10, 80x10... rest/pause reps at the end
Close-Grip Bench Presses - 3 Sets
135x10, 185x8, 225x4... with a couple of forced reps for 6, and then droping down to 135 for 6.
Reverse-One-Arm Pushdowns - 3 Sets
50x10, 60x8, 70x6.. couple forced reps
Awsome, awsome workout!!!! My arms were pumped big time. We changed a few things around, like using rope pushdwons instead of the V-bar and doing close-grips instead of skullcrushers. Whatever the case the day went great and my fiance is actually noticing changes in my arms. Great workout with lots of intensity.
(in reply to Weapon X)
|
|
|
|
|
RE: Logan's Journal - 7/29/2004 9:30:29 AM
|
|
|
Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
|
Rest - 7/28/04
7:00am
6 egg whites with one yolk
1 Large Bagel
Multi-Vitamin
10:00am
Met-Rex bar with skim milk
1:00pm
Chicken and rice
4:00pm
Two chicken and bacon wraps with LT
7:00pm
Denny's... Steak, baked potatoe, carrots and half a chicken sandwich
9:00pm
Sleep
3:00am
Caisen with Glutamine
I really ate my fill today. Especially on that 7:00 meal, after that I wqs really drowsy. Got a real good nights sleep and I should be all ready to go for Legs!!! Can't wait.
(in reply to Weapon X)
|
|
|
|
|
RE: Logan's Journal - 8/2/2004 5:36:22 AM
|
|
|
Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
|
Legs/Forearms - 7/29/04
7:00am
6 egg whites with one yolk
One large Bagel with orange juice
Multi-Vitamin
10:00am
Cottage Cheese
12:00pm
Chicken and rice
3:00pm
Whey with Glutamine
6:00pm
Cottage Cheese
7:00pm
Train
9:00pm
Chicken and rice
10:00pm
Sleep
(in reply to Weapon X)
|
|
|
|
|
RE: Logan's Journal - 8/2/2004 5:38:21 AM
|
|
|
Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
|
Legs/Forearms - 7/29/04
Squats - 4 Sets
135x12, 225x12, 255x10, 275x8
Leg Press - 3 Sets
515x12, 605x12, 695x12
Leg Extensions - 2 Sets
12x12, 14x12
Lying Leg Curls - 3 Sets
8x12, 10x12, 12x8
Stiff-Legged Deadlifts - 2 Sets
135x10, 225x8
Wrist Curls - 2 Sets... superset with next...
70x25, 70x20, 70x15
Behind-the-back wrist curls - 2 Sets
95x15, 95x15, 95x15
Good workout. A huge change in strength with doing squats first. We had some kids squating next to us that were doing half reps and it really motivated me to do my full reps with lighter weight than they were using. Great workout... I may have repped out a little to much, but it just felt so good. Next week I will probably do a 10, 8, 6, 4 rep pattern, hopefully get 315 for 4. Overall an awesome leg day...
The forearm routine is getting a little beat, we have been doing it for awhile now and I have noticed that I am not getting good pumps anymore. May have to switch things up a little bit.
(in reply to Weapon X)
|
|
|
|
|
RE: Logan's Journal - 8/2/2004 7:42:16 AM
|
|
|
Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
|
Rest - 7/30/04
7:00am
3 Hard boiled eggs with whey
Rice
Multi-Vitamin
9:00am
Cottage Cheese
12:00pm (Party for work)
One Chicken and one Beef sandwich (Large)
Pasta
4:00pm
Whey with Glutamine
7:00pm
Chicken and rice
10:00pm
Casein with glutamine
10:30pm
Sleep
(in reply to Weapon X)
|
|
|
|
|
RE: Logan's Journal - 8/2/2004 7:53:06 AM
|
|
|
Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
|
Chest/Shoulders - 7/31/04
8:00am
Chicken and rice
Multi-vitamin
9:00am
Train
10:00am
Mass-Recovery
12:30pm
Chicken and rice
3:00pm
Whey with Milk
6:30pm
Chicken and rice
9:30pm
Steak and fries
10:30pm
Sleep
Another wedding today. I ate good there though, they had a really good chicken dinner. Overall, I am feeling very sore from Thursday's leg workout. Was not to into working out that early today...
(in reply to Weapon X)
|
|
|
|
|
RE: Logan's Journal - 8/2/2004 8:08:21 AM
|
|
|
Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
|
Chest/Shoulders - 7/31/04
Flat Barbell Bench - 3 Sets
135x10, 185x8, 225x6
Incline DB Flyes - 3 Sets
45x8, 55x8, 65x6
Incline Smith Presses - 3 Sets
135x8, 185x5, 185x5.. droped down to 135 for 6 more.
Lateral DB Raises - 3 Sets
20x10, 25x10, 30x8
Standing Military Presses - 3 Sets
95x6, 95x6, 95x8
Rear DB Raises - 3 Sets
35x10, 45x10, 60x6... bad form on last one.
Behind the Back Shrugs - 3 Sets
135x15, 225x12, 275x10... droped back down to 225 for more reps and then finished with 135 reverse upright rows to really fry the traps (wierd combo, but it killed)
I was kind of all over the place today, but I had a monster pump. I have always wanted to try doing incline flyes before incline pressing to see what all the hype of Pre-exhausting the upper chest is. I don't think that I will ever do it again. It just didn't feel right.
First time ever trying standing military barbell presses. Used a real light weight, but had an awsome pump. I would like to ditch the smith and start doing them if my training partners are up for it. Intense pump with the shrug combo... allright day I guess, just need to get stronger.
(in reply to Weapon X)
|
|
|
|
|
RE: Logan's Journal - 8/2/2004 8:20:26 AM
|
|
|
Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
|
Back/Calves - 8/1/04
8:30am
Chicken and rice
Multi-Vitamin
11:30am
Tuna and rice
1:30pm
Cottage Cheese
2:30pm
Train
3:45pm
Surge Post-Workout shake
5:00pm
Chicken and rice
7:00pm
Three chicken and two fish dinner at Long John Silver's
10:00pm
Caisen with Glutamine
10:30pm
Sleep
(in reply to Weapon X)
|
|
|
|
|
RE: Logan's Journal - 8/2/2004 8:35:44 AM
|
|
|
Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
|
Back/Calves - 8/1/04
Deadlifts - 4 Sets
135x10, 225x8, 315x6, 405x4
Curl-Grip Pulldowns - 3 Sets
130x10, 170x10, 200x6 with a couple of forced reps.
Barbell Rows - 3 Sets
135x10, 185x6, 225x3... way to heavy for me with really bad form.
Seated Rows - 3 Sets
12x10, 14x10, 17x6
DB Rows - 2 Sets
120x6, 140x6... not a single full rep, way to heavy for me.
Seated Calf Raises - 3 Sets
100x12, 150x12, 200x12
Left-Legged Calf Raises - 3 Sets (Holding DB)
30x12, 40x12, 50x12... finished with BW raises for about 25 reps
Good, good workout. Felt great up untill the BB rowing fiasco, my training partners don't think that I am performing them correctly. I may be a little to stiff, but I refuse to just drop the weight and just heave it up. Something that I am going to have to work on... I also had no business using those 140lbs for DB rows either. Live and learn.
I actually think that my left calf has come up a little already by giving it priority. I feel a little stronger on that side now and I am hoping it travels over into my squats for stability. Allthough, after reading an article about imbalances I think I am going to take a new approach. I am going to continue working both legs together, but after each set I am just going to do bodyweight raises on the left foot and count everything as one set. I will be doing this with my One-Arm Preacher curls as well for my right arm, which is weaker.
(in reply to Weapon X)
|
|
|
|
|
RE: Logan's Journal - 8/3/2004 6:11:47 AM
|
|
|
Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
|
Rest - 8/2/04
7:00am
Steak and Rice
Multi-Vitamin
10:00am
1qt No-Fat Milk
Powerbar
1:00pm
Steak and Rice
Small Milk
4:00pm
Whey with Glutamine
7:00pm
Three egg omlet with brocoli with a can of chicken (Good stuff)
9:30pm
Sleep
11:00pm
Casien Protein... back to sleep.
Felt good today. After work decided to go to the gym and do some abs and cardio. I was only there for about 40 minutes or so. I did three sets of three ab excersises with a lot of intensity and did a moderate cardio session of about 15 minutes on the treadmill. This with the combination of my 40 minute power walk today on my lunch did me good. I have to start doing more cardiovascular activities and also eating more greens.
(in reply to Weapon X)
|
|
|
|
|
RE: Logan's Journal - 8/4/2004 7:52:41 AM
|
|
|
Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
|
Biceps/Triceps - 8/3/04
7:00am
3 scrambled eggs with four peices of turkey.
One large Bagel
10:00am
Cottage Cheese
1:00pm
Steak, rice and brocoli
4:00pm
Whey Protein with Glutamine
6:00pm
Met-Rex Bar
7:00pm
Train
8:00pm
Biotest Surge Post-Workout
9:00pm
Slice of Pizza
4 peices of turkey
one can of tuna
11:00pm
Sleep
Kind of a wacked post-workout meal, but I guess it had everything I needed... except the pizza, but I couldn't help it. Felt really tired today. I went for a walk, but it was a really humid day that took a lot out of me. My back is extremely sore from Deadlifts.
(in reply to Weapon X)
|
|
|
|
|
RE: Logan's Journal - 8/4/2004 7:53:56 AM
|
|
|
Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
|
Biceps/Triceps - 8/3/04
Alternate DB Curls - 3 Sets
30x10, 40x10, 50x8
Barbell Curls - 3 Sets
65x10, 85x10, 95x10
One-Arm Preacher Curls - 3 Sets
25x10, 30x10, 35x8
Cambered-Bar Reverse Curls - 2 Sets
70x12, 80x10... drop set...
Straight-Bar Pushdowns - 3 Sets
50x12, 70x12, 120x10
Close-Grip Bench Presses - 3 Sets
135x10, 185x6, 225x4... with a couple of forced reps.
One-Arm Reverse Pushdowns - 3 Sets
60x10, 65x8, 70x6... with a couple of forced reps.
Good workout. I have really been itching to do Alternate DB curls, but found that I get a better pump from Incline DB curls. I also tweeked my right shoulder slightly on my first set... how I did that with 30lbs I have no idea. My shoulder comes and goes, but I don't think that doing them first agrees with it. Overall, a awesome workout with lots of intensity. Really found my groove with straight-bar pushdowns.
(in reply to Weapon X)
|
|
|
|
|
RE: Logan's Journal - 8/5/2004 12:06:32 PM
|
|
|
Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
|
Rest - 8/4/04
7:00am
3 scrambled eggs with four slices turkey
Large Bagel
Multi-Vitamin
10:00am
Cottage Cheese
Powerbar
1:00pm
Steak, rice and brocoli
Small milk
4:00pm
Whey with Glutamine
7:00pm
5 sclices of pizza with whey and milk
9:30pm
Sleep
2:00am
Caisen and Glutamine
(in reply to Weapon X)
|
|
|
|
|
RE: Logan's Journal - 8/6/2004 12:12:30 PM
|
|
|
Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
|
Legs/Forearms - 8/5/04
7:00am
6 egg white with one yolk
1 large bagel
Multi-Vitamin
10:00am
Cottage Cheese
12:00pm
Meatloaf with homemade bread
Mac and cheese
4:00pm
Whey with Glutamin
6:00pm
Cottage Cheese
8:00pm
Post-Workout Shake
9:30pm
6 slices of turkey with large portion of brocoli and cottage cheese
10:30pm
Sleep
(in reply to Weapon X)
|
|
|
|
|
RE: Logan's Journal - 8/6/2004 12:15:23 PM
|
|
|
Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
|
Legs/Forearms - 8/5/04
Squats - 4 Sets
135x10, 225x8, 275x6, 315x4
Leg Press - 3 Sets
425x12, 515x12, 655x12
Leg Extensions - 2 Sets
10x20, 14x15
Standing Single Leg Curls - 3 Sets
25x12, 40x10, 55x6
Stiff-Legged Deadlifts - 2 Sets
135x10, 205x8
Cambered-Bar Reverse Wrist Curls - 2 Sets
50x15, 50x12
Wrist Curls - 2 Sets
95x15, 95x15 drop set down to 70lbs for more reps.
Awesome, awesome workout!!!! The intensity was through the rough!!!!!!!! Never really felt very confident with deep squatting because I have an imbalance in my left foot, but since I got my orthodox I am golden. Great workout with Pre-Workout music being Pantera's Far Beyond Driven. In the next couple of months my reps for the squat WILL turn to 135x10, 225x8, 315x6, 365x4.
(in reply to Weapon X)
|
|
|
|
|
RE: Logan's Journal - 8/8/2004 9:42:33 AM
|
|
|
Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
|
Rest - 8/6/04
7:00
6 eggs one yolk
Large Bagel
Multi-Vitamin
10:00
Cottage Cheese
1:00
Chicken, Rice and vegies
4:00
Whey with Glutamine
7:30
Tuna Sub and half Turkey sub
9:00
Sleep
2:00
Casisen and Glutamine
(in reply to Weapon X)
|
|
|
|
|
RE: Logan's Journal - 8/8/2004 9:49:39 AM
|
|
|
Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
|
Chest/Shoulders - 8/7/04
Flat Bench Press - 4 Sets
135x10, 175x8, 205x6, 245x4... little help with last one
Incline DB Press - 3 Sets
60x8, 80x6, 90x6... little help on last one
Dips - 3 Sets
BWx10, BWx10, BWx8... real slow and controlled, concentrating on getting the blood in there.
Lateral Raises - 3 Sets
20x10, 25x10, 30x8
Smith Military Presses - 3 Sets
135x10, 165x8, 185x6... little help
Rear DB raises - 40x10, 45x10, 50x8
DB Shrugs - 3 Sets
85x12, 100x10, 120x12
GREAT WORKOUT WITH LOTS OF INTENSITY!!!!!!!!!!!! Slowly, but surely getting my Flat bench back to were it was... My whole shoulder grill was on lockdown!!! Welded shut with blood. Great, great workout!!!!! In the next couple of months my reps for the Flat bench WILL be.. 135x10, 185x8, 225x6, 275x4.
(in reply to Weapon X)
|
|
|
|
|
RE: Logan's Journal - 8/8/2004 9:52:58 AM
|
|
|
Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
|
Shoulders/Triceps - 8/7/04
8:30am
Chicken and rice
Multi-Vitamin
11:30
Chicken and rice
1:30
Cottage Cheese
2:30
Train
4:00
Mass recovery
5:00
Open Turkey sandwich with Rice and Bread
Chicken Noodle Soup
8:00
Grilled Chicken Salad with hard boiled egg
11:00
Caisen with Glutamine
11:30 Sleep
(in reply to Weapon X)
|
|
|
|
|
|
Advertisement
|
|
|
|
|
 New Messages |
 No New Messages |
 Hot Topic w/ New Messages |
 Hot Topic w/o New Messages |
 Locked w/ New Messages |
 Locked w/o New Messages |
|
 Post New Thread
Reply to Message
Post New Poll
Submit Vote
Delete My Own Post
Delete My Own Thread
Rate Posts |
|
|
Printable Version
