RE: Logan's Journal
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RE: Logan's Journal - 9/4/2004 1:47:56 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Chest/Shoulders - 9/4/04
Incline Barbell Presses - 3 Sets (D/S)
135x10, 165x8, 185x6... 155x4
Incline DB Presses - 3 Sets
55x8, 70x8, 85x5
Flat DB Flys - 2 Sets
50x8, 65x6
Barbell Military Presses - 3 Sets
95x8, 115x8, 135x6
DB Lateral Raises - 2 Sets
20x8, 30x6
Rear Incline Raises - 2 Sets
25x10, 35x8
DB Shrugs - 3 Sets
65x10, 80x10, 95x12... worked on form and squeezing
Good workout, found my groove with Inclines... I should be moving up quickly with them. Kind of a upper chest priority day, felt good. Rear incline raises felt good.. nice change.
(in reply to Weapon X)
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RE: Logan's Journal - 9/6/2004 7:30:32 AM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Chest/Shoulders - 9/4/04
8:00am
Tuna and rice
Bagel
Orange juice
Multi-Vitamin
11:00am
Protein Shake
Bagel
2:00pm
Met-Rex Bar
2:30pm
Creatine and Glutamine
2:45pm
Train
3:45pm
Surge Post-Workout
6:00pm
Chicken and rice
9:00pm
Caisen Protein and Glutaime
(in reply to Weapon X)
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RE: Logan's Journal - 9/6/2004 7:42:51 AM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Back/Calves - 9/5/04
Deadlifts - 4 Sets
135x8, 225x8, 315x8, 365x6
Reverse Grip Pulldowns - 3 Sets
8x19, 13x10, 15x6... couple fo forced reps
T-Bar Rows - 3 Sets (D/S)... Tried the inside grip
1.25x10, 2x8, 2.25x8... drop down to 2.
Seated Rows - 2 Sets
14x10, 18x8
Back Extensions - 2 Sets
BWx10, 25x10
Seated Calf Raises - 3 Sets (D/S)
Standing Calf Raises - 3 Sets (D/S)
Good workout, had to go really early today... so it was a little tough getting going. Overall, a good all the way through. The back extensions at the end really killed me. Calves felt good... but I have to give more priority to my left calf. It has the potential to really fall behind.
(in reply to Weapon X)
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RE: Logan's Journal - 9/7/2004 7:36:49 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Back/Calves - 9/5/04
8:00am
4 Eggs,rice and oatmeal
Yogurt
Multi-Vitamin
9:30am
Train
10:30
Post-Workout shake
12:00pm
Turkey Sub with Myoplex shake
3:00pm
Turkey and tuna sandwich.. two milks
6:00pm
2 Met-Rex bars
8:00pm
Chicken and rice
10:00
Caisen with Glutaime
(in reply to Weapon X)
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RE: Logan's Journal - 9/7/2004 7:41:45 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Rest - 9/6/04
10:00am
Chicken and rice
1:00pm
1/2 Chicken with corn and brocoli and cornbread
4:00pm
Protein shake with yogurt and banana
7:00pm
Steak with rice
10:00pm
Caisen with Glutamine
(in reply to Weapon X)
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RE: Logan's Journal - 9/7/2004 7:51:44 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Biceps/Triceps - 9/7/04
Incline DB Curls - 3 Sets... 21's.... 7x3
25x21, 30x21, 30x21... last set was tough
Barbell Curls - 3 Sets (Double D/S)
65x10, 85x10, 105x8... back down to 85 then 65...
One-Arm Preacher Curls - 2 Sets
30x10, 35x10
Hammer Curls - 2 Sets.. curled to the inside
35x10, 40x10... grabed a 45lb bar and repped out with reverse curls
Rope Pushdowns - 3 Sets
Didn't count reps.... just kept repping out getting a huge pump.
Close grip Bench presses - 3 Sets (Double D/S)... zero momentum... paused at the bottom and exploded up.
135x10, 155x10, 175x10... back down to 155 then to 145... OUCH!!!!!
Skullcrushers - 3 Sets
80x10, 90x10, 100x6... repped out with close grips.
MONSTER, MONSTER PUMP IN MY ARMS!!!! Really was relentless with them, just kept pounding and pounding them. My arms are really stuborn aand it's this kind of intensity that they need. Great workout... gave it some thought going in to it today... had everything all planned out.
(in reply to Weapon X)
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RE: Logan's Journal - 9/7/2004 7:57:51 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Biceps/Triceps - 9/7/04
7"00am
Steak and rice
Multi-Vitamin
10:00am
2 Yogurts, banana
2 milks and a nutritional shake
1:00pm
Steak, egg salad and brocoli
3:30
Protein with a powerbar
6:00pm
Cottage Cheese
Creatiner and Glutamine
7:00pm
Train
8:00pm
Surge
9:30pm
Tuna and rice with a banana and yogurt
11:00pm
Sleep
(in reply to Weapon X)
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RE: Logan's Journal - 9/8/2004 6:23:15 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Rest - 9/8/04... OH BOY!!!! WHAT DIDN'T I EAT??
7:00am
4 scrambled eggs with big bowl of oatmeal
Yogurt
Multi-Vitamin
10:00am
2 yogurts
Banana
orange
Protein shake
1:00pm
Two peices of steak with rice
Awesome peice of carrot cake... freakin' good!!!!!
3:30pm
one huge ham sandwich
1/2 mixed sandwich
7:00pm
Tuna and rice
yogurt
10:00pm
Caisen with Glutamine and milk
10:30
Sleeeppppppppppppp
(in reply to Weapon X)
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RE: Logan's Journal - 9/9/2004 6:11:59 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Legs/Forearms - 9/9/04
Squats - 4 Sets (D/S)
135x15, 205x12, 245x10, 295x8... 225x6
Leg Extensions - 3 Sets
110x15, 170x12, 210x10... Ouch!!!!
Hack Squats - 2 Sets
225x10, 275x8
Leg Curls - 3 Sets
6x12, 8x10, 10x10
High Leg Presses - 2 Sets (D/S)
405x10, 585x8... 405x8
Triset these forearms movements... three in a row without rest. WOW!!!!!!
Reverse Wrist Curls - 2 Sets
50x15, 50x15
Wrist Curls - 2 Sets
95x15, 95x21
DB Twists - 2 Sets
20x25, 20x25
Great workout!!!! Easily rated as the one of the top two workouts ever with my partners. The team all came together on this one. Everything went great.. my legs felt like baloons and my forearms like steel cables all bunched up!!!!! Intense!!!!
(in reply to Weapon X)
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RE: Logan's Journal - 9/9/2004 6:18:09 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Legs/Forearms - 9/9/04
7:00am
3 eggs with oatmeal and milk
1 yogurt and an orange
10:00am
Bagel and 1qt milk
12:30pm
Meatloaf with mac n cheese on homemade bread
3:30pm
Banana and orange
cottage cheese
6:00pm
Cottage cheese
Glutamine and creatine
7:00pm
Train
8:00pm
Surge post-workout with glutamine
9:30pm
Chicken breast, rice and brocoli caisen shake with glutamine
Orange and milk
11:00pm
Sleep
Really felt good today, had a lot of solid food in me. I have been really hungry lately and really eating my fill. It's starting to show in my love handles... I haven't been doing my walks at work on my lunch because of the weather.. I have to get back on that. Good day!
< Message edited by Weapon X -- 9/10/2004 5:15:14 AM >
(in reply to Weapon X)
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RE: Logan's Journal - 9/11/2004 3:52:47 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Rest - 9/10/04
7:30am
chicken breast and rice and brocoli
Multi-Vitamin
10:00
Protein shake and banana
12:00
1 and a 1/2 turkey subs
4:00
Protein shake and orange
7:00
Chicken, rice and brocoli
10:00
Caisen and Glutamine
(in reply to Weapon X)
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RE: Logan's Journal - 9/12/2004 10:22:21 AM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Chest/Shoulders - 9/11/04
Incline DB Presses - 3 Sets
60x10, 75x8, 90x6.. with an additional forved rep for 7.
Incline Barbell Presses - 3 Sets (D/S)
135x10, 165x8, 190x4... 155x2 Tough set
Flat DB Fly - 2 Sets
45x10, 60x8
DB Lateral Raises - 2 Sets
20x10, 30x8
DB Shoulder Presses - 3 Sets (D/S)
35x10, 50x8, 65x6... 40x4
Front Barbell Raise - 2 Sets
40x10, 50x10
Rear DB Raise - 2 Sets
50x8, 65x6
DB Shrugs - 3 Sets
75x15, 90x12, 105x12
Good workout... we were a little scatterbrained, kind of all over the place with our workout. My shoulder was bothering me slightly when I first got started.. it felt better as the workout progressed. Tried front raises for the first time today, they felt good and I actually noticed a difference in appearance in the way my delts looked when I got home and looked in the mirror. Good workout, just wish it went a little smoother... did the job though.
(in reply to Weapon X)
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RE: Logan's Journal - 9/12/2004 3:35:54 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Chest/Shoulders - 9/11/04
9:00am
3 eggs with oatmeal and milk
Mutli-Vitamin
12:00pm
Chicken and rice with brocoli
2:00pm
Met-Rex bar
Creatine and glutamine
2:30
Train
3:30
Surge
5:00
Red Lobster... Salmon with shrimp and rice and lots of bread!!!!
7:30
Chicken with rice and fries
10:00
Caisen with Glutamine
(in reply to Weapon X)
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RE: Logan's Journal - 9/13/2004 2:08:00 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Back/Calves - 9/12/04
Deadlifts - 4 Sets
135x10, 225x6, 315x6, 405x4
Pulldowns - 3 Sets
11x12, 13x10, 14x10... with lots of help, too heavy.
T-Bat Rows - 3 Sets
1x8, 2x8, 3x6... felt great and really squeezed at the top
Seated rows - 2 Sets
14x12, 17x12
DB Rows - 2 Sets'
90x8, 105x6
Standing Calf raises - 3 Sets
140x20, 180x20, 220x18... ouch!!!!
Seated calf raises - 3 Sets
2x10, 3x10, 4x10
Great workout with lots of intensity. Can't seem to get over the 4-5 mark, but I'm sure it will come.
(in reply to Weapon X)
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RE: Logan's Journal - 9/13/2004 2:10:32 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Back/Calves - 9/12/04
9:30
3 eggs with rice and whey
Multi-Vitamin
10:30... creatine and glutamine
train
11:30
Surge
1:00
Chicken and rice with brocoli
5:00
Caribean chicken and shrimp
7:00
rice and tuna
10:00
Caisen and glutamine
11:00
Sleep
(in reply to Weapon X)
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RE: Logan's Journal - 9/13/2004 4:03:57 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Rest 9/13/04
7:00am
4 eggs with bowl of oatmeal with milk
Multi-Vitamin
10:00am
2 ensures with whey
12:00pm
1/2 hour walk
1:00
Chicken breasts with rice and brocoli
4:30
Oatmeal with ensure and whey with milk
6:30
15 min of good pace cardio
7:15
Spam and chicken flavor noodles... wacky combo!!!
Milk
10:30
Caisen with milk and glutamine
< Message edited by Weapon X -- 2/9/2005 4:43:50 PM >
(in reply to Weapon X)
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RE: Logan's Journal - 9/14/2004 7:02:21 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Biceps/Triceps - 9/14/04
7:00
5 eggs with oatmeal and one slice of bread
Multi-Vitamin
10:00
1gy milk with ensure
12:00
2 stuffed slices of pizza and one regular slice
4:00
Whey with milk
4:15
1 hour nap
6:30
Met-Rex bar
7:00
train
8:00
Surge
9:30
Chicken breast and rice with brocoli
11:00
Sleep
Good day.. really stuffed myself with the pizza deal. Wasn't feeling to good later in the day, kind of run down with a slight sore throat.. that's why I took the nap. Woke up from that and had some coffee and felt great.
< Message edited by Weapon X -- 2/9/2005 4:44:30 PM >
(in reply to Weapon X)
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RE: Logan's Journal - 9/14/2004 7:07:11 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Biceps/Triceps - 9/14/04
Cambered Bar curls - 3 Sets
80x15, 100x10, 120x8
Alternate DB Curls - 3 Sets
40x8, 45x8, 50x8
Standing One Arm Curls - 2 Sets
30x10, 40x6
Reverse Curls - 2 Sets
70x15, 90x16
Close-Grip Bench Presses - 3 Sets
135x10, 225x7, 250x4
Pushdowns - 3 Sets
8x10, 10x6, 10x6... went to heavy.
Skullcrushers - 3 Sets
70x15, 100x10, 120x... too heavy, just repped out with close-grips. wasted myself with the earlyier sets.
It looks like I am all over the place, but this was a great workout with lots of intensity!!!!! I didn't want to stop my sets, kind of got carried away a couple of times, I felt really strong. I can't really tell if it's the 1-TU kicking in or what, but my workout partners said that I looked really, really strong. Great workout. Can't wait for legs Thursday!!!!!!!!!!
(in reply to Weapon X)
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RE: Logan's Journal - 9/16/2004 6:58:30 AM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Rest - 9/15/04
7:00am
Oatmeal with milk
Whey and Toast
10:00am
Ensure
1qt Milk
1:00pm
Chicken, rice and brocoli
4:30pm
Whey with milk
Toast with cream cheese
7:30pm
Tuna and rice with a ensure
10:30pm
Caisen with Glutamine
< Message edited by Weapon X -- 2/9/2005 4:45:25 PM >
(in reply to Weapon X)
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RE: Logan's Journal - 9/16/2004 6:09:57 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Legs/Forearms - 9/16/04
Squats - 4 Sets
135x12, 225x10, 275x8, 315x6
Leg Extensions - 3 Sets
110x15, 150x15, 210x10
Hack Squats - 2 Sets
225x10, 275x9
Leg Curls - 3 Sets
8x10, 10x10, 12x8
Stiff-Legged Deadlifts - 2 Sets
135x10, 225x8
Supersets-
Reverse Wrist Curls - 2 Sets
50x25, 60x12
Wrist Curls - 2 Sets
95x25, 105x12
Awesome, awesome workout!!!!! Personal record for squats. Nice and deap... felt good. Had a awesome pump in my legs and the best forearm workout ever!!!! Great workout.
(in reply to Weapon X)
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