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I started out about 6 months ago at 130lb at 5'10".
I am now aprox 155lb.
My goal is to reach 165 within the next 2 months.
However I've recently Fuked up my left Calf due to A Biking accident, so I haven't been at the gym and probably won't be able to go heavy on my legs for a month or so.
C.Coronato
07-06-10, 9:58 am
Welcome my man, tough break on the calf. Good thing is, you can continue to train the upper body. Hows the diet looking?
Tuesday:
today was my first day back in the gym after a week off from my calf injury.
Breakfast:
2cups oatmeal
1whole egg
1 scoop of whey
Lunch:
Rice
Cashew
(usually I have Meat, but didn't have any today.)
Work out -- Back
Pullups 4 sets [super set with below]
reverse pulldowns 4 sets
T-bar Rows: 4 sets [super set with below]
neutral bent over barbell rows: 4 sets
1hand dumbell rows: 4 sets
bent over 2 hand dumbell rows: 4 sets
1 scoop of whey after work out
wednesday:
Diet was shit today due to a busy schedule doing errands and work. which result in me skipping lunch. I had Breakfast - worked out - running around doing errands/and meetings for 6 hours and finally had a meal after that.
Workout today is:
Bench 7-7-4-4 // Flat Flys 7-7-4-4 [superset]
Incline Bench 8-8-8-8 // incline Flys 5-5-5-5[super set]
Decline Bench 8-8-8-8// Decline Flys 5-5-5-3[super set]
Thursday: Arms
Breakfast: 2 cup Oatmeal, 1 scoop of whey, 1 whole egg
Meal 2: Pasta, Chicken
Workout:
Barbell Curls: 7-6-5-5
Tricep Extentions: 10-8-7-5
Hammer Curls: 20 - 16 - 12 - 12
Skull Crushers: 9-8-7-5
Bent over one hand Curls: (each arm) 7 - 6-6-6
standing cable extensions: 8 - 8 - 8 - 8
2 hand dumbell curls: 7-5-5-4
Dips: 15-15-15-15
Fri: Back and Shoulders
Breakfast: oatmeal and whole egg
Workout:
Pull ups: 10-10-10-10
barbell raises:7-8-8-8
Pull Downs: 7-7-7-7
bent over lateral Raise: 7-7-7-7
seated Cable Rows: 7-7-7-7
Dumbell Shoulder Press: 10-10-9-7
Barbell Rows: 9-9-9-9
Shrugs: 12-12-12-12
Post work out: 1 scoop of whey
Meal 2:White Rice, chicken, veggies, and 1 whole egg
Snack: 1 scoop of whey
Meal 3: Rice, Chicken, salmon, salad, sushi rolls
Meal 4 (night stack): Cottage Cheese, Milk, peanut butter sandwich.
Tues: back
Pullups 12-12-12-12 // reverse pulldowns 7-7-7-7[super set]
T-bar Rows 8-8-8-8 // neutral bent over barbell rows 7-7-7-7 [super set]
1hand dumbell rows: 7-7-7-7
bent over 2 hand dumbell rows: 9-9-9-9
wed: chest
Bench 7-7-4-4 // Flat Flys 7-7-4-4 [superset]
Incline Bench 8-8-8-8 // incline Flys 5-5-5-5[super set]
Decline Bench 8-8-8-8// Decline Flys 5-5-5-3[super set]
Thurs:
Workout:
Barbell Curls: 7-6-5-5
Tricep Extentions: 10-8-7-5
Hammer Curls: 20 - 16 - 12 - 12
Skull Crushers: 9-8-7-5
lateral cable curls: 10-10-10-10
standing cable extensions: 8 - 8 - 8 - 8
2 hand dumbell curls: 7-5-5-4
1hand triceps extensions: 5-5-5-5
Fri: Shoulder and Back
Workout:
barbell raises:7-8-8-8
Pull Downs: 7-7-7-7
Dumbell Shoulder Press: 10-10-9-7
Dubmell Rows: 9-9-9-9
bent over lateral Raise: 7-7-7-7
Cable Rows: 7-7-7-7
seated lateral Raise: 10-10-10-10
Pull ups: 8-8-8-8