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PostPosted: Wed Nov 25, 2009 10:16 pm 
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Posts: 74
2+ hrs before workout
1 cup oatmeal
8 oz orange juice
1 scoop whey
8 oz skim milk
1 cap Orange Triad
1 Tbsp flax oil

Warmup
6 minutes treadmill running

Bench
45 x 10
95 x 5
120 x 3
145 x 5
145 x 5
145 x 5

Squat on Smith Machine with weird response
45 x 10
95 x 5
135 x 3
165 x 2
185 x 5
185 x 5
185 x 5

185 felt pretty heavy on this machine ... i don't how much a bar weighs ... it was cabled and the weight wasn't the same going down and coming up ... for example while going down i had to pull the bar down otherwise it would move slowly ... it all sucked ... can't wait for thanksgiving to be over so i go back to my gym

no Deadlift in this crap gym

Dips
(BW-61) x 15
(BW-40) x 6
(BW-40) x 10
(BW-40) x 10

i'm still having a slight pain in left chest ... probably it's pec minor cz i can do bench just fine ...

Skull Crushers
40 x 15
50 x 10
60 x 8

Cable push-downs
40 x 15
50 x 10
60 x 8

Reverse BB curls
30 x 15
50 x 10
50 x 8
50 x 7

PWO
10 oz water
2 scoops whey
2 Tbsp honey


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 Post subject:
PostPosted: Tue Dec 01, 2009 4:05 am 
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Joined: Sat Aug 15, 2009 5:48 pm
Posts: 74
sunday's work out

2+ hrs before workout
1 cup oatmeal
1 scoop whey
8 oz 1% milk
1 banana
2 Orange Triad caps
1 Tbsp Flax oil

Warmup
10 minutes cycling machine

Squat
45 x 10
95 x 5
135 x 3
175 x 2
205 x 5
205 x 5
205 x 5

Press
45 x 10
65 x 5
85 x 3
100 x 5
100 x 5
100 x 5

Row
45 x 10
75 x 5
90 x 3
110 x 5
110 x 5
110 x 5

Pull ups
(BW-78) x 15
(BW-61) x 10
(BW-61) x 10
(BW-61) x 10

Leg raises
22
12
10

PWO
8 oz water
2 scoops whey
2 Tbsp honey


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 Post subject:
PostPosted: Fri Dec 04, 2009 1:04 am 
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Joined: Sat Aug 15, 2009 5:48 pm
Posts: 74
wednesday's work out

2+ hrs before workout
1 cup oatmeal
8 oz orange juice
1 scoop whey
8 oz skim milk
1 cap Orange Triad
1 Tbsp flax oil

Warmup
9 minutes cycling machine

Squat
45 x 10
95 x 5
135 x 3
175 x 2
210 x 5
210 x 5
210 x 5

Bench
45 x 10
95 x 5
125 x 3
150 x 5
150 x 5
150 x 5

Deadlift
75 x 10
135 x 3
185 x 2
225 x 5

Dips
(BW-61) x 15
(BW-27) x 10
(BW-27) x 10
(BW-27) x 10

Cable push-downs
50 x 12
60 x 10
60 x 8

Leg raises (Captain's Chair)
23
12
10

PWO
10 oz water
2 scoops whey
2 Tbsp honey


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 Post subject:
PostPosted: Sat Dec 05, 2009 2:42 am 
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Joined: Sat Aug 15, 2009 5:48 pm
Posts: 74
yesterday's work out

2+ hrs before workout
1 cup oatmeal
1 scoop whey
8 oz 1% milk
1 banana
1 Orange Triad cap
1 Tbsp Flax oil

Warmup
4 minutes brisk walk

Squat
45 x 10
105 x 5
155 x 3
185 x 2
215 x 5
215 x 5
215 x 5

Press
45 x 10
65 x 5
85 x 3
105 x 5
105 x 5
105 x 5

Row
45 x 10
85 x 5
95 x 3
120 x 5
120 x 5
120 x 5

Pull ups
(BW-78) x 15
(BW-56) x 10
(BW-56) x 6
(BW-56) x 4

BB Curls
50 x 12
60 x 8
50 x 8
60 x 6

BB Reverse Curls
40 x 12
50 x 8
50 x 8

PWO
8 oz water
2 scoops whey
2 Tbsp honey


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 Post subject:
PostPosted: Tue Dec 08, 2009 3:50 am 
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Joined: Sat Aug 15, 2009 5:48 pm
Posts: 74
yesterday's work out ... really tough probably cz i was feeling really sleepy when i got to the gym

3+ hrs before workout
8 oz chicken
4 oz chick peas
some almonds, pecans, cashews
1 serving of salad,
half a bell pepper
6 baby tomatoes
2 Tbsp light italian dressing
1 banana

Warmup
9 minutes cycling machine

Squat
45 x 10
115 x 5
145 x 3
185 x 2
220 x 5
220 x 5
220 x 5

Bench
45 x 10
95 x 5
115 x 3
135 x 2
155 x 5
155 x 5
155 x 4

Deadlift
95 x 10
135 x 3
185 x 2
240 x 5

Dips
(BW-61) x 15
(BW-22.5) x 9
(BW-22.5) x 9
BW x 4

Skull crusher
42 x 12
57 x 10
62 x 7

Cable push-downs
40 x 12+
50 x 10
55 x 6

Leg raises (Captain's Chair)
22
12
10

PWO
10 oz water
2 scoops whey
2 Tbsp honey


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 Post subject:
PostPosted: Sat Dec 12, 2009 7:47 pm 
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Joined: Sat Aug 15, 2009 5:48 pm
Posts: 74
either after squat or press i got pulled right neck muscle today ... i'm having this pull (is it strained neck? i can't turn my neck right) after workout last two or three times ... typically i'm fine the next day ... any ideas what is going wrong? thx

3 hrs before workout
1 cup oatmeal
1 scoop whey
8 oz 1% milk
2 Orange Triad caps
1 Tbsp Flax oil

Warmup
5 minutes brisk walk

Squat
45 x 10
105 x 5
155 x 3
185 x 2
215 x 5
215 x 5
215 x 5

Press
45 x 10
65 x 5
85 x 3
100 x 5
100 x 5
105 x 6

Row
45 x 10
85 x 5
95 x 3
125 x 5
125 x 5
125 x 5

Pull ups
(BW-78) x 13
(BW-56) x 10
(BW-56) x 9
(BW-56) x 8

BB Curls
40 x 12
50 x 10
60 x 8
60 x 6

BB Reverse Curls
50 x 8
47 x 8
47 x 8

Leg raises
25
15
13

PWO
8 oz water
2 scoops whey
2 Tbsp honey


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 Post subject:
PostPosted: Mon Dec 14, 2009 9:29 pm 
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Joined: Sat Aug 15, 2009 5:48 pm
Posts: 74
3+ hrs before workout
1 cup oatmeal
8 oz orange juice
1 scoop whey
8 oz skim milk
2 caps Orange Triad
1 Tbsp flax oil

Warmup
5 minutes walk

Squat
45 x 10
115 x 5
145 x 3
185 x 2
225 x 5
225 x 5
225 x 5

yaayyyy ... my first squat with 2 big plates on each side

Bench
45 x 10
95 x 5
115 x 3
135 x 2
160 x 5
155 x 5
155 x 4 (couldn't do 5th rep)

i don't know what's wrong ...

Deadlift
95 x 10
145 x 5
185 x 2
255 x 5

Dips
(BW-61) x 15
(BW-18) x 9
(BW-10) x 8
(BW-10) x 8

Skull crusher
42 x 12
62 x 7
62 x 7

Leg raises (Captain's Chair)
25
15
11

PWO
10 oz water
2 scoops whey
2 Tbsp honey


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 Post subject:
PostPosted: Thu Dec 17, 2009 9:20 pm 
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Joined: Sat Aug 15, 2009 5:48 pm
Posts: 74
yesterday's workout ... don't have the neck strains anymore so no worries ...

3 hrs before workout
1 cup oatmeal
1 scoop whey
8 oz 1% milk
2 Orange Triad caps
1 Tbsp Flax oil

Warmup
9 minutes cycling machine

Squat
warmup: 45 x 10, 105 x 5, 145 x 3, 185 x 2
work: 225 x 5, 225 x 5, 225 x 5

Press
warmup: 45 x 10, 65 x 5, 85 x 3
work: 110 x 5, 110 x 4, 105 x 5

Row
warmup: 45 x 10, 85 x 5, 95 x 3
work: 115 x 5, 100 x 5, 100 x 5

had to reset weight again ... i discovered i've been doing it wrong all along :(

Pull ups
(BW-78) x 13
(BW-52) x 10
(BW-52) x 9
(BW-48) x 8

BB Curls
50 x 13, 60 x 8, 60 x 8

BB Reverse Curls
42 x 13, 52 x 8, 52 x 8

Leg raises
25, 15, 12

PWO
8 oz water
2 scoops whey
2 Tbsp honey


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 Post subject:
PostPosted: Sun Dec 20, 2009 12:02 am 
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Joined: Sat Aug 15, 2009 5:48 pm
Posts: 74
2+ hrs before workout
1 cup oatmeal
8 oz orange juice
1 scoop whey with 8 oz skim milk
2 caps Orange Triad
1 Tbsp flax oil

Warmup
6 minutes treadmill run (6mph)

Bench
warmup: 45 x 10, 95 x 5, 115 x 3, 135 x 2
work: 160 x 5, 160 x 5, 155 x 7

Squat
warmup: 45 x 10, 115 x 5, 145 x 3, 185 x 2
work: 225 x 5, 225 x 5, 225 x 5

Deadlift
warmup: 135 x 7, 155 x 3, 185 x 2
work: 225 x 5

Dips
warmup: (BW-55) x 15
work: BW x 4, BW x 7, BW x 7 (my first BW dips day)

Skull crusher
40 x 12, 60 x 9, 60 x 8

Cable pushdowns
50 x 12, 60 x 8, 60 x 8

Leg raises (lying)
30, 25, 20

PWO
10 oz water, 2 scoops whey, 2 Tbsp honey


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 Post subject:
PostPosted: Tue Dec 22, 2009 10:37 pm 
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Joined: Sat Aug 15, 2009 5:48 pm
Posts: 74
yesterday's workout ...

2 hrs before workout
1 cup oatmeal
1 scoop whey
8 oz 1% milk
2 Orange Triad caps
1 Tbsp Flax oil

Warmup
5 minutes jog

Squat
warmup: 45 x 10, 105 x 5, 145 x 3, 185 x 2
work: 225 x 5, 225 x 5, 225 x 5

Press
warmup: 45 x 10, 65 x 5, 85 x 3
work: 110 x 5, 110 x 5, 110 x 6

Row
warmup: 45 x 10, 85 x 5, 95 x 3
work: 100 x 5, 100 x 5, 100 x 7

Pull ups
(BW-78) x 13
(BW-50) x 10
(BW-50) x 8
(BW-50) x 7

BB Curls
50 x 13, 60 x 10, 60 x 8, 70 x 6

BB Reverse Curls
40 x 13, 50 x 8, 50 x 8

Leg raises (lying)
35, 25, 20

PWO
8 oz water
2 scoops whey
2 Tbsp honey


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 Post subject:
PostPosted: Fri Dec 25, 2009 6:11 am 
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Joined: Sat Aug 15, 2009 5:48 pm
Posts: 74
wednesday's workout ... disappointed on bench couldn't even lift last time's weights

2+ hrs before workout
1 cup oatmeal
8 oz orange juice
1 scoop whey with 8 oz skim milk
2 caps Orange Triad
1 Tbsp flax oil

Warmup
10 minutes walk

Squat
warmup: 45 x 10, 115 x 5, 145 x 3, 185 x 2
work: 225 x 5, 225 x 5, 225 x 5

Bench
warmup: 45 x 10, 95 x 5, 125 x 3, 140 x 2
work: 162.5 x 3, 160 x 4, 160 x 4, 155 x 3

Deadlift
warmup: 135 x 8,
work: 185 x 5, 185 x 5

Dips
warmup: (BW-55) x 15
work: BW x 8, BW x 8, BW x 6

Skull crusher
50 x 13, 70 x 6

PWO
10 oz water, 2 scoops whey, 2 Tbsp honey


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 Post subject:
PostPosted: Sun Dec 27, 2009 3:58 pm 
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Joined: Sat Aug 15, 2009 5:48 pm
Posts: 74
today's workout ... very sleepy ... even after taking instant coffee ...

also started taking creatine ... 5.5 months after starting gym as a noob ... currently in the loading phase ... today is day 2

1.5 hrs before workout
1 scoop whey
8 oz 1% milk
1 banana

Warmup
5 minutes jog

Squat
warmup: 45 x 10, 105 x 5, 145 x 3, 185 x 2
work: 225 x 5, 225 x 5, 225 x 5

Press
warmup: 45 x 10, 65 x 5, 85 x 3
work: 110 x 5, 105 x 5, 95 x 8

Row
warmup: 50 x 10, 70 x 5, 90 x 3
work: 100 x 5, 100 x 5, 100 x 5

Pull ups
(BW-78) x 13
(BW-50) x 9
(BW-40) x 7
(BW-40) x 5

BB Curls
40 x 13, 50 x 10, 60 x 8

BB Reverse Curls
40 x 13, 50 x 8, 50 x 8

Leg raises (lying)
30

sort-of-sit-ups + oblique-medicine-ball combo
not sure about correct names of these exercises right now but too tired to look it up :(
(12,15), (12,15)

PWO
8 oz water
2 scoops whey
2 Tbsp honey


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 Post subject:
PostPosted: Tue Dec 29, 2009 9:28 pm 
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Joined: Sat Aug 15, 2009 5:48 pm
Posts: 74
3+ hrs before workout
1 cup oatmeal
8 oz orange juice
1 scoop whey with 8 oz skim milk
2 caps Orange Triad
1 Tbsp flax oil

Warmup
5 minutes jog

Squat
warmup: 45 x 10, 115 x 5, 145 x 3, 185 x 2
work: 225 x 5, 225 x 5, 225 x 5

Bench
warmup: 45 x 10, 95 x 5, 115 x 3, 135 x 2
work: 160 x 5, 160 x 5, 160 x 6

Deadlift machine
warmup: 50 x 10, 135 x 6, 185 x 4
work: 200 x 8

Dips
warmup: (BW-55) x 15
work: BW x 10, BW x 8, BW x 8

Skull crusher
50 x 13, 70 x 8, 70 x 6

Cable Pushdowns
50 x 13, 60 x 8, 70 x 6

Leg raises, medicine-ball upper body raises, medicine ball twists
(30,15,15),(30,15,20)

PWO
10 oz water, 2 scoops whey, 2 Tbsp honey


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 Post subject:
PostPosted: Thu Dec 31, 2009 5:08 pm 
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Joined: Sat Aug 15, 2009 5:48 pm
Posts: 74
2+ hrs before workout
1 cup oatmeal
8 oz orange juice
1 scoop whey
12 oz fat free milk
2 caps Orange Triad
1 Tbsp Flax oil

Warmup
5 minutes jog

Squat (light day)
warmup: 45 x 10, 105 x 5, 145 x 3, 165 x 2
work: 185 x 12, 135 x 18, 95 x 25

Press
warmup: 45 x 10, 65 x 5, 85 x 3
work: 112.5 x 5, 112.5 x 5, 112.5 x 5

Row
warmup: 50 x 10, 70 x 5, 90 x 3
work: 107 x 5, 102 x 5, 102 x 5

Pull ups
(BW-75) x 13
(BW-45) x 8
(BW-45) x 6
(BW-45) x 5

BB Curls
40 x 13, 60 x 8, 60 x 8

BB Reverse Curls
40 x 13, 50 x 8, 50 x 8

Leg raises (lying), Push sit-up, Twist
(25,15,20),(25,15,20)

PWO
8 oz water
2 scoops whey
2 Tbsp honey
1 tsp creatine monohydrate


Last edited by yudlejoza on Mon Jan 25, 2010 3:30 pm, edited 1 time in total.

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 Post subject:
PostPosted: Sat Jan 02, 2010 4:28 pm 
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Joined: Sat Aug 15, 2009 5:48 pm
Posts: 74
1+ hrs before workout
1 cup oatmeal
8 oz orange juice
1 scoop whey with 8 oz skim milk
1 cap Orange Triad
1 Tbsp flax oil

Warmup
5 minutes jog

Squat on Smith machine
(not including bar weight)
warmup: 50 x 10, 90 x 5, 110 x 3, 140 x 2
work: 160 x 5, 180 x 5, 180 x 5

Bench
warmup: 45 x 10, 95 x 5, 115 x 3, 140 x 2
work: 165 x 5, 165 x 5, 165 x 5

Deadlift
warmup: 82 x 10, 132 x 3, 182 x 2
work: 222 x 8

Dips
warmup: (BW-55) x 15
work: BW x 8, BW x 8, BW x 8

Skull crusher
50 x 13, 70 x 6, 60 x 8

Cable Pushdowns
50 x 13, 60 x 8, 70 x 6

Leg raises, medicine-ball upper body raises, medicine-ball twists
(20,15+,20+),(20,15+,20+)

PWO
10 oz water, 2 scoops whey, 2 Tbsp honey, 1 tsp creatine


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