RE: My powerlifting journal
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RE: My powerlifting journal - 5/23/2007 9:34:24 AM
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ironraider52
Posts: 1353
Joined: 11/9/2005
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meal 3:
1/2 cup brown/white rice mix
can chunk light una in water
half can mixed veggies
meal 4:
1/2 cup cottage cheese
spoonful rolled oats
dash of cinnamon
dash of splenda
mix it up
(in reply to ironraider52)
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RE: My powerlifting journal - 5/23/2007 12:02:20 PM
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ironraider52
Posts: 1353
Joined: 11/9/2005
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meal 5:
scoop strawberry protein powder
1/3 cup granola
1/3 cup skim milk
1 cup water
blended into a shake
meal 6:
2 slices whole wheat bread
2 slices deli fresh turkey breast
mustard
lettuce
pepper
dill
2 spoonfulls fat free cottage cheese
1 red apple
222.5 when i woke up..so i lost another pound...and would like to be about 220 friday moring because i plan on having a cheat meal and thats all im gonna eat the whole day with some good cardio in there.
(in reply to ironraider52)
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RE: My powerlifting journal - 5/23/2007 5:09:23 PM
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ironraider52
Posts: 1353
Joined: 11/9/2005
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machine presses:
90x25
160x10
180x8 2 sets
dumbbell shoulder presses:
50x12 2 sets
60x10 2 sets
plate raises:
45x15 4 sets
superset with:
dumbell shoulder shrugs:
70x15 4 sets
barbell front raises:
65x10 3 sets
superset with:
reverse barbell shoulder shrugs:
135x20 3 sets
strict movement side raises:
20x15
30x12 2 sets
machine side raises:
(behind back)
30x10 4 sets
barbell shrugs:
185x10 3 sets
rear delts:
6 sets
cardio:
2 sessions of cardio burning 550 total.
220.5 this morning...great lost 2 more lbs...gotta be solid today and then friday ill have a cheat meal and some cheat junk food and work it off then hopefully not put too much on.
(in reply to ironraider52)
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RE: My powerlifting journal - 5/24/2007 9:24:56 AM
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ironraider52
Posts: 1353
Joined: 11/9/2005
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meal 1(was weak):
box of dots, 1/4 bagof licoice
meal 2:
2 egg whites, half cup egg beaters
1/2 cup brown rice
half can tyson canned chicken
meal 3:
protein shake with added nutrients
that was it because my weight was up a pound cause i ate some last night and i plan on still going to a buffett to cheat tmw and going to the movies to get some popcorn and candy.
(in reply to ironraider52)
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RE: My powerlifting journal - 5/26/2007 4:50:29 PM
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ironraider52
Posts: 1353
Joined: 11/9/2005
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flat dummbell pressL
40x20
80x10
90x10
100x5
decline hammer machine:
45x20
90x10
135x6
incline hammer machine:
45x10
90x6 3 sets
125x3 2 sets
135x3
push-ups:
3 sets of 20
peck deck:
100x8 3 sets
machine leg press:
400x10 4 sets
leg ext:
110x15 2 sets
125x15
superset with:
leg curls:
95x15 3 sets
hip adductor:
100x10 3 sets
treadmill:
2 sets of 20 minutes 1 b4 1 after.
(in reply to ironraider52)
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RE: My powerlifting journal - 5/27/2007 10:22:40 AM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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forearm machine:
10x20 3 sets
reverse forearm machine:
10x20 3 sets
barbell holds:
135x20 seconds 2 sets
225x15 seconds 2 sets
close grip BP:
135x15
155x12
185x8 2 sets
overhead tricep extensions:
60x12 3 sets
rope press downs:
90x10 3 sets
single armed cable grabpull downs:
20x20 3 sets
single armed dumbbell extensions:
25x10 3 sets
barbell curls:
45x15
65x15
85x10
95x10
115x6
dumbbell alternating curls:
35x12 4 sets
standing bicep machine curls:
30x15 3 sets
preacher curls:
50x10
70x8 2 sets
sitting calf raises:
90x15 5 sets
reverse calf raises:
40x12 3 sets
abs and obliques:
about 6 sets all together
treadmill:
20 minutes each time
great workout
(in reply to ironraider52)
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RE: My powerlifting journal - 5/27/2007 10:41:00 AM
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ironraider52
Posts: 1353
Joined: 11/9/2005
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meals for the day
meal 1(at noon):
1 medium sweet potato
3/4 cup white rice
can tuna with salsa
2 rice cakes
meal 2:
protein shake
meal 3:
1/2 cup cottage cheese
1/2 can canned chicken
1 cup frozen green beans
(in reply to ironraider52)
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RE: My powerlifting journal - 5/28/2007 10:02:59 AM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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rest day as far as lifting today, ts good neone been going prett hard lately..ran on the treadmill yesterday and i can barely walk my calfs r so sore.
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RE: My powerlifting journal - 5/28/2007 10:08:38 AM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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meal 1:
1/2 cup brown rice
1 full eg, half cup egg beater
1 1/2 cup frozen green beans
meal 2:
honey flavored soy peanut butter on 3 caramel rice cakes
meal 3:
protein shake(just powder)
apple
meal 4:
1 egg, 1/2 cup egg beater
1/2 cup brown rice
half slice whole wheat bread
woke up too late so only got 4 meals in
225 this morning, got some extra weight from the memorial day weekend but itll come off in a bit.
(in reply to ironraider52)
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RE: My powerlifting journal - 5/29/2007 9:36:49 AM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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meal 1:
apple
1/2 cup rolled oats
small amount of skim milk and brown sugar
meal 2:
protein shake
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RE: My powerlifting journal - 5/30/2007 5:36:34 PM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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flat bench dumbbell flies:
40x15
60x12 3 sets
flat bench machine:
45x12
90x12 3 sets
incline bench machine:
50x12
70x12 3 sets
standing machiine flies:
70x15 3 sets
abs
well, i gotta step up the dieting
im not where i wanna be.
(in reply to ironraider52)
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RE: My powerlifting journal - 5/31/2007 5:17:40 PM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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did a not so hardcore arm workout today....but i did get a decent amount of cardio type work in. I feel that i could be 222 by tmw...as long as i dont cheat :(
(in reply to ironraider52)
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RE: My powerlifting journal - 6/2/2007 8:50:37 AM
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ironraider52
Posts: 1353
Joined: 11/9/2005
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parallel squat:
135x10 2 sets
155x10
leg press:
90x20
180x15
270x12
leg press machine:
300x20 3 sets
leg ext:
200x10 3 sets
lats:
15 sets
elliptical:
two 30 minute sessions
(in reply to ironraider52)
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RE: My powerlifting journal - 6/4/2007 8:49:44 AM
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ironraider52
Posts: 1353
Joined: 11/9/2005
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chest
flat bench press(with role uder back):
45x30
135x20
185x12 4 sets
incline bench press:
135x12 4 sets
decline bench press:
225x8 4 sets
chest machine:
90x12
110x10 2 sets
serratus anterior:
6 sets
elliptical:
2 20 minutes sessions
(in reply to ironraider52)
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RE: My powerlifting journal - 6/6/2007 8:20:32 PM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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machine shoulder raises:
200x12 3 sets
free weight machine press:
50x12 3 sets
up rows:
135x10 3 sets
auperset with
fton/side raises:
3 sets each
did some other exercises i cant think of there name and just had a good workout.
(in reply to ironraider52)
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RE: My powerlifting journal - 6/8/2007 9:45:57 AM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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treadmill:
10 minutes
conventional DL:
135x12 2 sets
225x8 2 sets
315x6
romanian pulls:
155x10 3 sets
lats:
10 sets
low back machine:
5 sets
hyperextensions:
5 sets
elliptical:
10 minutes
weight steady at about 225
(in reply to ironraider52)
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RE: My powerlifting journal - 6/9/2007 7:28:01 AM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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treadmill:
10 minutes
leg press:
90x20
180x10
270x8 2 sets
leg ext:
3 sets
leg curls:
3 sets
calf raises:
4 sets
short wrkout wasnt feelin it.
(in reply to ironraider52)
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RE: My powerlifting journal - 6/9/2007 4:12:48 PM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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yeah, so i really am going to go good on monday i might cheat for the next 2 days.
(in reply to ironraider52)
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RE: My powerlifting journal - 6/26/2007 3:21:03 PM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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been gone 4 awhile, but here goes the first serious serious workout and diet back.
treadmill:
30 minutes
315 caqls burnt
parallel squat:
45x10
135x12
185x12
225x8
leg press:
270x15
360x12
450x12
hack squat:
90x15
180x6
assorted leg exercises:
did diff leg exercises
treadmill:
30 minutes
315 calories
elliptical:
30 minutes
420 cals
aqbs:
100 reps
whew
(in reply to ironraider52)
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RE: My powerlifting journal - 6/29/2007 12:12:45 PM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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flat bench press:
45x20
135x20
185x15
225x10 2 sets
250x5 2 sets
flat bench hammer machine:
190x12 3 sets
incline hammer machine:
90x8
140x8 2 sets
chest superset
weighed 233 today down from 240 on monday :)
hopefully 225 by next friday then 210 by end of july.
(in reply to ironraider52)
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