ExRx.net

Waking weight: 205.6

Cardio day 42 mins total:

20 mins on stationary bike - 5.22 miles
15 mins on elliptical - 210 calories burnt(Only measurement on it)
7 mins incline treadmill walk - 120 calories burnt.

Waking Weight: 204.0

25 minutes recumbant bike, low intensity.
25 minutes stationary bike, low intensity.

Tomorrow afternoon/Friday day is my carbup period, looking forward to it :P

So far all my days have been less than 1700 calories.

Waking Weight: 204.2

Tension workout

4 sets 6-12 for legs, shoulders, chest, back.

2 sets of 6-12 for arms.

Didn't really pay attention to the weight, as I was just supposed to stop one short of failure. Saturday's workout is supposed to be the power workout, those we'll keep track of.

Tonight starts my carb up.

Waking Weight: 207.8 (~900 carbs eaten in 8 hours last night, not bad.)

Today, have to eat another ~400-600 carbs and it's an off day, we'll see how I look/what I weigh friday.

Saturday update

Waking Weight: ~210, can't remember exactly.

Squat:

405x3
405x3
455x3 (Friend spotted, he put his hands on my chest/lower back, not sure if it helped me do it, but it seemed pretty easy either way.)
315x6 ATG
315x6 ATG

(I actually feel more pressure on my knees doing ATG, so don't know if I'll keep doing it that way or not - we'll see, but either way going lighter)

Military Press:

175x6
185x4
195x2
175x4
175x4

Barbell Rows:

183lbs 4x6, strict/parallel/underhand

Flat Bench:

275 6x3

Pulldowns:

3plates/side 3x6
3plates+25 1x6

Leg Curls:

250 2x6
220 1x6
235 1x6
250 1x5

Incline Bench:

225x3
205 2x5
(Front Delts exhausted at this point)

Incline DB Rear Delt Rows:

65s 4x6

DB Lateral Raisees:

30s 4x6

DB Curls:

60s 1x4
50s 1x6

Tricep Pushdowns:

195 + all available weight 'stack' additions 3x6


Overall one of my better workouts, I've never done a full body like that in one day with that many sets/exercises, took me about 2 hours to complete. I felt good when I left, though.

Monday's Workout:

Waking weight: ~210 again

Flat Bench:

275x5
275x4
225x11

Standing Military Press:

185x1.5
185x1.5 (Couldn't lock out on either, triceps probably tired)
175x5
155x8

DB Rear Delt Rows:

70s 3x6

Incline Bench:

225 3x3

DB Lateral Raises, Strict:

30s 3x8

One Arm Tricep Extensions (Rope):

70x8
90x8

I wanted to do another week of UD2.0's setup, but my gym is closed this saturday so it makes a cycle not work. I'm going to probably restart it in 2 weeks when it re-opens, until then I have to find somewhere to work out from may8-16 :(

So since I drink on the weekends usually, UD2.0 didn't work out so hot for me. :P

May 17th's workout:

Waking Weight: 207

Heavy Chest, Medium Shoulders, Light Back

Flat Bench:

285 3x3
285 1x2
270 1x5
270 1x4

Incline DB Flys:

80s 47

Upright Rows:

115x5
135x5
135x5
135x5

DB Lateral Raises:

45x4
40x5
40x5
30x8
30x8

BB Rows(Parallel):

135x8
155x8
155x8
155x8

Wide Grip Pullups:

Bodyweight 3x8

Pec Deck:

185 1x8
200 1x8
215 1x8
230 1x8
(Something like that, last set had machine maxed)

Waking Weight: 207 (Eating below maintenance, so I'm sure it's some water retention)


Compounds:

BB Rows:

165 5x12

Pullups:

BW 5x10

Assistance:

Power Shrugs:

405 3x12

DB Rear Delt Rows:

45s 3x12

Waking Weight: 207 (Woosh effect happened post-weighing, so probably closer to 206)

Compounds:

Flat Bench:

225x12
225x11
225x10
225x8 + 2
225x7 + 2 + 1

Total reps at 225: 53

Upright Rows:

95x12
105x12
105x12

Assistance:

Incline Flys:(Changed the way I do them, instead of going all the way up and touching them together I only went up about 3/4ths of the way, to keep tension on the chest (No real chest tension at the top of a typical fly))

40sx12
45sx12
45sx12

DB Lateral Raises:(Strict)

20x12
22.5x12
22.5x12

Single Arm Tricep Rope Pushdowns:

70x12
75x12

Flat Bench

315x1
335x0(Fail)

DB Flat Bench (Palms Inward):

105x4
105x5
105x6
105x6
105x6

Decline Cable Flys:

50x8 Superset with DBs
70x6 Superset with DBs

Bent Over Cable Flys:

80x8
80x8

Pec Deck:

255x6

Tricep Extensions(Square Bar):

50 + bar x 12
70 + bar x 8
70 + bar x 8

DB Lateral Raises(Strict):

35x3x12

DB Front Raises:

20x8
25x8

Waking Weight: 204.4

Squat:

315x3
405x1
425x1
445x1
455x1
405x5

(Good squat day, I think)

Modified GHR:

60lbs 2x8

Isolateral Leg Press:

7p/side 1x8

Weighted Ball Crunches:

25lbs 3x8

So, it's been about a year since I updated this - I figured I'd come back and try to put a little up here. I find I mostly like using this to look back on where I was previously.

Look for updates later today :D