View Full Version : xb's above and beyond.
Precursor: Going above and beyond with this new log brothers, to reach new heights in this game, to blast through plateaus that I have peaked at for awhile due to insufficient diet and training.
First Log I've ever kept in this racket, going to keep a somewhat accurate diet log in here as well. Honesty above everything else on this log, I'm not going to cheat myself. And if you catch me not filling in this log brothers, give me shit. I need a good kick in the ass every now and again when life starts to consume me.
Time to start this "journey" of my own.
Goals: 1)To push my training and diet Above and Beyond.
2)To Increase strength
3)To Lose fat
4)To approve overall appearance
5)To keep cardiovascular in top shape
Age: 22
Weight: 168
Height: 5'6
Weaknesses: Arms both bi's and tri's
Strengths: Legs and shoulders
Training Style: 4-5 days a week, constantly changing split and exercise
routine.
Today's food:
breakfast 5:45: Shake, Oatmeal
8:30: 1 piece of lean pork
11:00: 1 Protein bar
1:00: (3)xEgg salad sandwich
2:15: shake
4:00: Another Egg salad sandwich
5:45: Post workout Shake, creatine
dinner(soon) : Lean meatballs, rice, potatoes, and carrots
8:00: Tuna, yogurt
10:00: 1 cup cottage cheese
Hollywood
01-24-07, 7:06 pm
Sounds like you got your goals really planned out brother... good luck on your Journey.
Not exactly the way I wanted to start this log off. It was a promotional day at my gym so everyone in the fuckin town decided to come in. Went from having a guy hopping on my bench even though I had weight on it, to having to have a short wait to fill my bottle up at the fountain. (For fuck sakes). Not to mention friends coming over to chat which was fine cuz I listened to about 0 of it and got a spot out of it at the same time.
Rumour has my old gym will be re-opening under new ownership this summer, and I cant fuckin wait, to get out of this gym.
Training: Incline bench press
4 sets: 135 x 15+
185 x 10
225 x 3 + 2 forced reps
185 x 7
Decline bench ( ya i know a lot of guys dont like it but I neglect lower chest)
3 sets: 135 x 13
155 x 10
185 x 3 + 2 forced reps
Incline Fly's
3 sets: 40s x 15+
50s x 9
60s x 3 dropset back to 40s x 5
Hammer Strength Incline Press
2 sets: Just repped with fairly low weight until I could go no more twice.
Sounds like you got your goals really planned out brother... good luck on your Journey.
Thanks brother.
Suggestions always welcome fellas, I will not turn a blind eye to any advice on this forum.
wasnt happy with what I ate today so decided to get a jog in, she was a fuckin bitter cold jog for a bit but got warmed up eventually. About 30 minutes.
came home and fired off some abs, and now its time for some homework. Until tomorrow we do it all over again!
Big Wides
01-24-07, 9:44 pm
Not exactly the way I wanted to start this log off. It was a promotional day at my gym so everyone in the fuckin town decided to come in. Went from having a guy hopping on my bench even though I had weight on it, to having to have a short wait to fill my bottle up at the fountain. (For fuck sakes). Not to mention friends coming over to chat which was fine cuz I listened to about 0 of it and got a spot out of it at the same time.
Rumour has my old gym will be re-opening under new ownership this summer, and I cant fuckin wait, to get out of this gym.
Training: Incline bench press
4 sets: 135 x 15+
185 x 10
225 x 3 + 2 forced reps
185 x 7
Decline bench ( ya i know a lot of guys dont like it but I neglect lower chest)
3 sets: 135 x 13
155 x 10
185 x 3 + 2 forced reps
Incline Fly's
3 sets: 40s x 15+
50s x 9
60s x 3 dropset back to 40s x 5
Hammer Strength Incline Press
2 sets: Just repped with fairly low weight until I could go no more twice.
bro try and alternate between dips and decline every other week so that ur lower chest can devolp other than that looks soild bro
fuck ya that is one thing ive never done! Parallel Dips always give a nice feel on the chest why the hell havent I ever tried it chest day instead of arm day. Thats a must do next chest workout, thanks bro.
forums were down yesterday so couldnt post anyways here goes.
Yesterday: Back, Bi's (new split)
deadlifts: 135 x 15+ (warmup)
225 x 10
275 x 6
295 x 4 (new best)
Chins: 1st- 9 (bodyweight)
2nd-7 "
3rd- 6 "
Lat Pull Downs: 120 x 12+
150 x 9
170 x 5
120 just repped till failure
bent over row (barbell): 115 x 15+ (warmup)
135 x 12+
155 x 8
185 x 4-5
Row Machine: 4 sets for reps
Bi's was basically light weight all around because my arms were pretty taxed from doing back, I just wanted to get some blood in there, and it felt pretty good. about 8-9 sets standing dumbell curls, concentrations and preacher.
Went overboard on the cardio today, played hockey twice for 2 one hour sessions.
Of fairly intense cardio.. That should definetly be enough for the weekend, time to eat!
Shoulders Today, didnt have much time had to burn through a workout in 50 minutes, Shoulders and traps. Fucking gym was busy unfortunately too.
All in all quite happy with this workout almost had a new best on shoulder dumbell press too (unspotted). Was quick and effective.
shoulder dumbell press: 40's x 15+ (warmup)
50's x 10
60's x 9
70's x 3 (unspotted) almost had 4
One arm cable crossover: 30 x 12+
40 x 8 (sloppy form near the end)
40 x 7
30 x 10+
smith machine press: 135 x 12+
185 x 7
185 x 5
135 x 12+ (took pause at failure, started again for 3)
superset with smithmachine press:
dumbell pullups for traps: 60's
70's
85's
100's
70's
70's
Lateral Raises: 30s x 8
30s x 5
20s x 10
good sunday arm workout today. I got a busy week at school ahead hopefully I get some quality workouts in.
I did a little unorthdox training today, some negatives on a biceps machine etc.
bi's: Barbell Curls, Long bar:
65 x 12+
85 x 8
105 x 5
115 x 2 (+2 forced reps)
Standing Preacher Curl: (small ez bar)
10's a side for reps
20'lbs a side for 8
20'lbs a side for 6
10's a side for reps
Standing Dumbells:
35s x 7
35s x 6
35s x 5
Machine Negatives: 1 drop set
Tri's
Vbar pulldowns: 5x sets warmup for reps
closegrip bench, (ezbar):
80 x 12
90 x 8
100 x 7
100 x 6
Bench dips: 1st set no weight
45 x 15+
70 x 10
90 x 6 (rest/pause for 3 more)
Cambered bar seated pulldowns:
80 x 15+
100 x 12+
110 x 8
110 x 8
Legs was disappointing today to see how much I had loss due to neglecting them. This should motivate me more to see some quick strength gains.
Squats:
135 x 15+ (warmup)
185 x 10
225 x 7
285 x 5
Did some Leg extensions superset with the squats to get the legs warmed up
Leg Press:
180 x 20+
360 x 12+
450 x 8
540 x 5
Hack Squats: (went downhill here)
270 x 12
270 x 12
270 x 10
superset with calves:
calf presses (off leg press):
180 x 15+
180 x 15+
180 x 15+
seated calf raise:
45 x 8
45 x 8
Standing Calf raise:
110 x 15+
135 x 10
175 x 8
Got to stress how great these forums are once again. Love the compiled information. So anyways here goes, a new theory i've been training for relatively low weight, neglecting high rep workouts in the offseason, always thinking bigger weights = bigger muscles. So now that i've been eating twice as good and have been getting in lots of sleep. I'm going to try High reps for the next 2-3 weeks.
Shooting for 12-15. After that period i'll dive back into hitting heavy to increase strength, and hopefully my strength doesnt deteriate at all.
So here goes headin to the gym now! Chest time!
LIGHTWEIGHT BAAAABBBBBY! LIGHTWEIGHTTTTTT
wow, I never actually realized how much lighter I was going to have to go to achieve 12-15 reps on these exercises. And of course the comments from the regulars, "wtf, man trip on your skirt today" etc.. Fuck off I think ego is gone at the door. I'm experimenting with this high rep shit no matter what.
Flat Bench:
135 x 20 (warmup)
185 x 13
185 x 8 (thought I'd get atleast 12 second time around, was I ever wrong)
185 x 7 (still stubborn tried again)
155 x 13
155 x 13
Parallell Dips:
Bodyweight x 13 (4sets)
Incline Dumbell Presses:
60 x 9 (fuck I was pretty pissed off at these numbers)
50 x 9 (chest seemed to have 0 endurance for higher reps)
50 x 7
40 x 13+
Cable Flys:
40 x 15+
50 x 12
50 x 12
50 x 12
2 days of rest. Stress levels shot through the roof, trying to cram for a couple of tests at school. And still 5 weeks left and 3 tests on monday and tuesday fer fuck sakes.
Got in a great back workout today. Still on this high rep routine. I'm starting to get thick again like last year, took a couple days off the creatine but started up again today.
Deads:
135 x 15+
225 x 13
225 x 12
285 x 8
Chins (straight):
bodyweight x 13
bodyweight x 8
bodyweight x 7
bodyweight x 7
Lat Pulldowns Longbar:
120 x 12
120 x 12
120 x 12
Bent over barbell Rows:
135 x 13
135 x 12
135 x 12
135 x 10
Seated Machine Rows:
110 x 13
110 x 12
120 x 12
120 x 11
A lot higher reps, tryign to build some endurance and maybe get some nice shape while im at. A lot lower weight but I want to give this a try for a couple weeks.
Played hockey today, and figured i'll throwdown an energy drink after the game and then hit the gym..
Well fucking numbers were a hell of a lot lower than normal. I stopped in for a sub before hand but didnt let it digest very well and probably was pretty dehydrated. None the less not a completely shit SHOULDER workout but keeping to the plan I just went for reps.
The weight I was using was far lower than normal and I supersetted and dropsetted to much to keep track of any numbers.
Tomorrow arms/traps
Ahh superbowl sunday, Arm day. Still stickin to high reps whatever I have to do to get em.
Barbell curls:
65 x 15+
85 x 12
85 x 7 (got beat here)
85 x 8
Dumbell Curls:
30 x 12
35 x 12
35 x 9
35 x 9
Hammer minibar curls:
10's x 15
10's x 12
20's x 8
20's x 8
Tris
V-bar Pressdowns:
60, 80, 110, 130, 150 all for 15+
Close grip bench:
70 x 20
90 x 15
100 x 12
110 x 12
Two hand dumbell raises:
60 x 15
70 x 12
80 x 8
Bench dips:
bodyweight x 15
45 x 12
70 x 9
90 x 6
Cambered Bar Pulldowns:
Two sets for reps to finish this off.
A lot of this was superset had a pretty good sweat going, and nutrition was damn near spot on today.
edit: fuck I just realized, by lookin at the post above I forgot traps, fuck sakes, ill make up for that.
Alright this is gonna be a biggie, missed my post yesterday (tuesday)for my leg workout so best from memory goes like this.
Leg Extensions:
4-5 sets low weight high reps
Seated Hamstring Machine:
4 x 12 fairly low weight.
Squats:
135 x 15
225 x 12
225 x 10
285 x 8
Leg Press:
270 x 13
450 x 12
540 x 8
630 x 5
Back to Extensions:
4 sets high reps, 1 drop set. A couple rest pauses.
Seated Calf Raises:
3 sets 35 x 15+
Standing Calf Machine:
115 x 12
135 x 12
155 x 10
175 x 8
6 Sets of those barbell shrugs I missed on the shoulder workout, my fuckin legs were so wobbly I thought they were gonna buckle on me...
4 sets of Barbell Forearm curls.
Wednesday Chest: (got in a workout with an old partner) so did fairly low
weight but it'll be back to higher reps again tomorrow.
Incline Dumbell Press:
60s x 12
80s x 10
100s x 4 + 2 forced
80s x 5 < (practically a dropset after the hundreds)
Peck Deck Machine:
No numbers here, just a lot of weight and drop sets.
4 sets tho.
Flat Bench press:
135 x 10
185 x 5 + 2 forced
155 x 6 + 2 forced
135 x 6 Was feeling pretty pooched at this point.
Cable Flys:
4 sets again no numbers fairly high reps 8-10.
And 2 sets of Reverse grip flys
Back day today. Didnt get the order in I wanted in becuz of people hogging up some equipment but I worked around it.
Lat Pull Downs:
80 warmup
110 x 12
120 x 12
120 x 12
120 x 10
120 x 10
Close grip lat pull downs:
100 x 9
110 x 9
120 x 6
Bent over rows:
135 x 10
135 x 9
185 x 7
185 x 5
Deads: (wanted to do deads first but o well)
135 x 10
225 x 8
285 x 3
225 x 6
Dumbell Rows:
55s x 10
75s x 5-8
75s x 5-7
Machine Rows:
2 sets for reps.
Biceps:
3 sets of standing dumbell curls and I was fuckin pooched. Shouldve gone higher reps on these. Note for next time
I had 3 naps before I felt I was ready to tackle the weight today which worked out great, I got into the gym 2 hours before closing time which is 5 on saturdays. Pretty shitty, i'd love to find a 24 hour hell hole, unfortunately not jack shit for competition around. Anyways Shoulders, traps, and abs were on the menu today.
Standing One Arm Cables: (wanted to start with rear delt)
20 x 15
30 x 14
40 x 12
50 x 8
30 x 10
Dumbell Press:
40s x 12
60s x 8
65s x 6
65s x 4
Smith Machine Press: (wanted to get back to high reps here)
135 x 12
135 x 12
135 x 12
135 x 10 rest pause for the last 2 to get 12
Seated Laterals:
15s x 15
20s x 12
25s x 9
30s x 7
Reverse Peck Deck:
90s x 12
115 x 10
135 x 9
150 x 6
Dropset 135, 90, 60
Traps:
Dumbell Shrugs:
60s x 12
75s x 10
85s x 8
100s x 6
Barbell Shrugs: (1 set in front then almost imediately, went behind the back)
135 x 10
225 x 7
135 x 9
And then finished off with abs. Pump was solid.
Alright ive been tossing around since like 4 am so its now 5:30 im gonna get my ass into the gym. I'm always an evening trainer so this will be a hell of a lot different but fuck it.
Just watched this and im good to go. http://www.youtube.com/watch?v=9EwYPG4ZBBY
ARM DAYYYY
Alright wasn't able to fill in the log before work yesterday. None the less a solid early morning arm workout. i'll get numbers up next time for that workout.
In general im looking a lot thicker im eating a lot more protein and calories in general. Starting to get a chubby in the midsection abs are disappearing. Need to get BF% checked.
Anyways Leg day.
5 mins of cardio warmup. Had a spotter today felt a little more brave than normal
Squats:
135 x 20
225 x 12
285 x 10
305 x 6 (a couple sloppy reps) +2
Leg Press:
270 x 15
450 x 12
630 x 7-8
630 x 6
Leg Extensions superset with seated ham machine
-both heavier than lately, yet still 8-10 rep range.
Standing Calf raises
Heavier than normal on these, not nearly as many reps.
Chest/Abs today, snow storm blew in today (wednesday), missed last class but came home had a good nap then hammered it in the gym. Best thing about the snow it kept a lot of people at home today, damn near whole gym to myself.
Flat Bench:
135 x 15
185 x 12
225 x 5 (a lot of the last two sets were forced reps)
225 x 4
Incline Dumbell Presses:
60's x 12
70's x 5
60's x 7
Parallel Dips:
3 sets x 8 reps
Fly's:
4 sets x 12 reps real low weight
Dumbell Pullovers:
2 x 50 x 8
Hammer Strength Machine:
3 sets low weight for reps.
A lot of volume but im trying to get some endurance, my strength seems to collapse around set 3-4 almost every chest workout. Flat bench today was not a realistic number as for as reps on the 225, was "over-spotted" on both sets. And just some high rep ab crunches etc @ home.
Fuck thought I had hockey today so put the workout into high gear, turns out it was cancelled. So i'll have to get my cardio in tomorrow evening. Going to school tomorrow on a saturday fer fuck sakes. So im gonna try and get in, in the morning to hammer shoulders, and traps.
Supp update: Still taking plain creatine monohydrate, whey (3 scoops a day @ 25 g protein) and just started taking ZMA so far (5th night in) im really enjoying the deep sleeps I have been getting, hopefully this keeps up. This is on a less then recommended dosage (potent stuff).
Weight update: 177lbs, definetly put some weight on in the stomach, have cut down on the cardio which I should pick up again soon.
Anyway enuf bullshit.
Back day
Deads:
135 x 12
225 x 12
285 x 8
305 x 6
Chins:
3 sets bodweight, 10/7/6
Lat pulldowns Widegrip:
100 x 12
120 x 9
120 x 8
100 x 10
(good squeezes on these lot lighter than what ive done in the past)
Seated Cable Row:
4 sets 8-10 reps. up to 195 with a drop set at the end.
Shoulder Day (saturday)
Seated Dumbell Press:
40 x 15 warmup
60 x 12
70 x 4 (new solo best)
50 x 9
Seated Lateral Raises:
20 x 12
30 x 10
20 x 10
20 x 10
Standing Cable Crossbody pulls (reardelt)
30 x 12
30 x 12
30 x 12
30 x 12
Machine Laterals:
3 sets 60, 80, 80 x 12
Smith Machine Press:
135 x 10
135 x 10
135 x 10
135 x 10
Shrugs: 6 sets - 3 barbell up to 225 and 3 sets machine shrugs.
Fuck thought I thought i'd throw this in. Saturday night, sitting here just got back in, went out for some wings. Ended up having a 2 beers, felt a little guilty especially looking in the mirror, midsection is getting pretty big. Although thats the only 2 drinks ive had since new years.
At the same time im getting some compliments like I did last year when I started bulking. Hopefully I can keep it going more this year through the spring and great out some nice shape to this bulk.
Late tonight or Tomorrow i'll be firing cardio back up to atleast twice a week. Stepped up from the normal one day of hockey a week that ive been doing the last 4 weeks..
Fucking figure i'd go into GNC today to look into gettin a Casein protein, wow I almost shit myself at the prices of the only two with majority Casein in it. I guess ill just stick to good old cottage cheese and milk before bed.
Arm Day:
Barbell Curls, EZ bar Curls, Standing Dumbell Curls 12 sets total
V-bar Pressdowns, bench dips, skull crushers 12 sets
jog tonight and abs.
pretty good off night.
Been doing a fair bit of reading. its now close to march and I need to soon start looking at my diet a little closer and eating just as much but leaner to hopefully get leaner. I also have been doing this high rep kick but have put in atleast one low rep set with each workout to keep trying to advance strength hopefully this helps both of those departments.
More reps should mean more shape which I need badly, to add to that it should i'm going to try and do a push/pull twist in as well. Doubling up arms each week to see if I can get these fuckers to grow. We'll see what happends.
Chest Day:
135 x 12
185 x 12
225 x 7 (3-4 forced reps)
135 x 12
Press Machine:
4 sets 8-12 reps
Incline Fly's:
35s x 10-12 x 4 sets
Hammer Strength Incline Press Machine:
3 sets x 8 reps
Dumbell Pullovers:
45 x 10
65 x 6
65 x 6
Was pretty pooched for pullovers. As I was leaving I was thinking fuck I should have nailed tri's in their as well.
Went into the gym early today great fucking workout was busy so I had to go a little unorthodox but whatever. Another note the fucking ZMA pills ive been taking have this nasty little quirk about them. I'll take one then I feel a sensation of burping coming on for like 45 minutes after taking one. If I do burp the capsule's contents comes up in my throat and tastes like complete shit. I literally almost vomitted after that, and its happended twice now. Hopefully this shit stops or i get used to it.
Legs:
Leg extensions:
3 Sets warmup
Hamstring Machine:
3 sets high reps
Squats:
135 x 12
225 x 12
285 x 10
315 x 7
Hack Squats:
270 x 12 x 3
Standing Calf Raises:
90 x 12
115 x 10
135 x 10
175 x 7
210 x 4 (not sure why I went so low on reps here but changing it up lol)
Leg Extensions (again):
3 sets for reps
Leg Presses:
3 sets for reps
2 days off, thursday studied for a test, was stressed right out. Friday hockey so I got some good cardio in.
Today Saturday up early and to the gym for back/bis/abs. Had a very solid breakfast: Shake, 2 whole eggs, Toast jam and PB and a Banana.
Deads:
135 x 12
225 x 13
295 x 7
315 x 5 (new best)
T-Bar:
35 x 12
70 x 12
105 x 10
115 x 8-10
Was just pissing sweat at this point.
Dumbell Rows:
60 x 12
60 x 12
70 x 10
70 x 8
Lat Pull Down:
100 x 10
100 x 10
100 x 10
100 x 8
Bis: Compound sets of Hammer curls and Dumbell Curls seated and standing.
about 3 sets of each arms were fucking shaking real bad.
Abs: 5 sets of machine crunches, 4 sets Rotating twists.
Shoulders:
Dumbell press:
40 x 12
60 x 11
70 x 5
50 x 7-8
Rear delt pec deck:
90 x 12
115 x 12
135 x 8
90 x 12
Rear Delt one arm Cables:
20 x 12 x 4
Seated side laterals:
15 x 12
30 x 8
25 x 10
20 x 12
Shrugs:
DBs and Barbell 7 sets.
fuck failed a test a school miserably today. gonna have to buckle down the next two weeks is gonna cut into my gym time but i have no choice.
failing this course = fired from my job.
hopefully still make it in for 4 days this week.
fuckin 5 days with no replies on my log I figured i'd be fucking at the back of the bus but I only got jumped to the 2nd page.
I had four days off training entirely do to studying for tests im not out of the woods yet, but I should be able to make it more this coming week.
And I missed out on the 8 week competition, I dont own a digital camera and didnt get out to my sisters place to borrow hers. Anyways I'll be going down there sometime and i'll bring it back and snap up some pictures and compete with the only one who really matters myself.
Lastnight was arms.
tris:
pulldowns
dips
rope pull downs
bis:
preacher ez bar curls
hammer curls cross body
concentrations
hammerstrength machine 50 reps individual arms.
Freakshow
03-02-07, 9:19 pm
Fucking figure i'd go into GNC today to look into gettin a Casein protein, wow I almost shit myself at the prices of the only two with majority Casein in it. I guess ill just stick to good old cottage cheese and milk before bed.
In my experience, GNC casein protein is not only overly expensive, but it tastes like shit too. Best to stick to some Real Gains instead. FreakShow
heh with a metabolism as slow as mine something like real gains would tack on another 10% bodyfat =), thank though bro.
Leg day:
used the smith machine instead of regular rack not sure I liked it I may be going back to the rack before long.
Lots a bit on my lifts, i think due to the 4 day absence..
smith,leg press, hacks, standing calf raises, and abs.
chest day:
incline bench:
135 x 15-18
185 x 9
225 x 3-4 (+2 forced)
135 x 12
Decline:
135 x 8-12 x 3
Parallel Dips:
3 sets - bodyweight 6-10
Incline Flys:
25 x 15
35 x 10
50 x 7
25 x 8-10
Machine Press:
2 sets for reps.
Dumbell Pullovers:
60 x 8
60 x 8
80 x 6
Back day was 2 days ago got in for a great workout didnt have time to fill in the log will get it next time for sure.
And today was shoulders not so fuckin great, never going to the gym again at 4pm way to fuckin busy.. highschool kiddies running around "carryin the fucking grocery bags" as if they were ronnie.
Enuf of that bullshit. Numbers next time.
Thursday Arms:
Started out with Tris:
v-bar pull downs:
4 sets down to 150 - 6
incline skull crushers:
4 sets too 100 - 6-8
Dips:
Bodyweight 4 sets - 6-10
Bi's:
Preacher EZ bar:
4 sets too 4 - 10s a side for 2
Concentrations:
25 x 8-10
30 x 6
25 x 8
Hammer Strength Machine curls:
A set of 50 each arm.
Yesterday was hockey x 2 so that took care of cardio, today its legs or chest havent decided yet.
yesterday (saturday) was leg day, had a good workout partner from start to finish so confidence was way up.
squats:
135 x 15
225 x 12
285 x 12
315 x 9 < new best
335 x 7 < new best (was extatic with these numbers)
Leg press:
270 x 12
450 x 12
540 x 10
630 x 6-8
Leg Extensions superset w/ seated Leg Curls:
4 sets each x 6-10 reps
Standing Calf raises:
5 sets 12+ reps.
chest day on sunday im so bloated right now i just ate my face off, unlimited steak mmmmm.
incline bench:
135 x 15+
185 x 10+
225 x 3 + 2 forced
185 x 8
Flat Smith machine:
135 x 15+
185 x 12
185 x 8-10
185 x 8
Parallel Dips:
3 sets of bodyweight for 8-10
Flat Flys:
30 x 4 sets x 8-12
Pullovers:
60 x 8-10
60 x 8-10
75 x 6-8
Abs, and a couple sets of tris.
fuckin sick last couple days throat sore as fuck, cold chills and too boot appetite is shutting down and ive been eating like shit.
hopefully this is only a 2 day thing and I can get back in the saddle tomorrow.
Made it in today but I couldnt lift shit, did some backwork repped out hit the stepper and went the fuck home..
I was probably only at 60% of normal today throat still ruff, and just feel alround tired and weak. Trying to force appetite back up.
fuck im back sick as all hell. Nasal congestion like crazy cant sleep at night.
not good
Sickness took its fuckin toll, lost 5-7 lbs
Legs yesterday just did 9 sets of compound lifts hacks, and leg presses, trying to get some strength back.
Today was chest, incline and decline presses, then peck deck flys and some machine presses. called it a day, strength is well down but atleast im back on the road to recovering my losses from that fuckin disease last week.
3 day hockey tourney played 4 games in 2 days. So my cardio was taken care of.
Did legs today with a spotter.
Squats:
135 x 15
225 x 15
275 x 12
315 x 10
335 x 6-7
Leg Press:
4 sets up to 8 plates a side for 5-6 reps
Laying down Hamstring curls:
4 x 70 x 6-10
Standing calf raises:
4 sets x 8-12
back day. ate quite a few extra carbs today and I felt the extra boost in the gym for sure.
deads
bent over dumbell rows - up to 100 for 4
seated cable rows
lat pull downs
and through in some 5 sets of bi's.
Shoulders
seated laterals up to 40's
Rear/side cable raises
Reverse Pec Deck
Seated dumbell presses
traps
dumbell shrugs 4 sets
barbell shrugs 2 sets
Abs
arms:
v-bar pushdowns 4 sets
dips 4 sets
incline skullcrushers 3 sets
ez bar preacher 4 sets
close grip ezbar curls 4 sets
machine curls 50 reps / arm.