## Yudley's log

**Moderators:** Ironman, Jungledoc, darshana, stuward

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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.

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