(Your official forum to log your very own journal. Whether it be a dieting journal, a training journal, an anabolic journal or some type of combination, feel free to post and log it here.)
Originally Posted by rookie03
Lol. i saw that, and i am feeling pressure. let me see what i can do bro. i'll try and remember to bring my camera with me to the office tomorrow.
- Rep Power
ass to the ground squats - 135x10, 185x10, 275x5 (last rep leg cramped so form blew!) 245x 6
bb lunges - 115x8, 135x6-7, 140x5
hack squat - 2 plates x 10, 2 plates + 35's x 7, same before x 5
seated calf raises - 45 x 16, 70 x 12, 85 x 8, 90 x 6
standing calf raises - 270x12, 270x10, 270x9
superseted w/ leg ext - 80x10, 105x8
thats it...forearms still ache, had to bring aspirin in gym bag cause these fuckers hurt all day now...feels like tendinitis or how shin splints feel when you run on them...
meal 1 - whey shake
meal 2 - 2 whole wheat pitas w/ egg whites and ground turkey in them
meal 3 - 3 1/2 chicken tenderloins w/ brown rice
meal 4 - turkey sandwhich on wheat bread and glass of skim milk
meal 5 - flavorless oatmeal packet and whey, green bulge creatine ester, and white blood arginine ester
meal 6 - whey shake
meal 7 - 4 chicken tenderloins w/ baked potatoe
meal 8 - 4-5 egg whites 1 egg yolk and a pita
meal 9 - to be decided... if i wake up in the middle of the night i always make a natty pb and low carb jelly sandwhich and have a whey shake...
Congrats for the 385 x 2 deadlift! Good job rookie
- Rep Power
stiff leg deads- 135x8, 185x8, 205x8, 215x6, 215x5
db hamstring curl- 55x8, 55x8, 55x6
hamtractor- 90x7, 90x6, 90x5
close grip pull ups supinated (hands facing)- bw x 8, 25lbs x 8, 35lbs x 4-5, 35x3-4, 25x4-5
down the rack x 3 sets
concentration curls- 32.5x6, 32.5x6, 32.5x7
machine preacher curls- 70x6, 70x6, 70x6
spider curls- 65x3, 50x5, 50x3
reverse grip bb curls- 50x3-4, 40x8, 40x8
*didnt get to do alota the bicep workouts i wanted to cause my forearms really fuckin HURT! I am 100 percent sure i somehow got tendanitis in my forearms...gonna have to do pussy bicep routines till it gets better or take a week off...
meal 1 - whey shake and rice cake
meal 2 - ground turkey egg whites mixed into a wheat pita
meal 3 - spring rolls(vietnamese roll with shrimp, lettuce, and vermicelli noodles and fish sauce...actually really healthy) brown rice, and a chicken breast
meal 4 - turkey burger on wheat bread, fat free mayo, mustard, lettuce and ketchup
meal 5 - flavorless oatmeal packet and a whey shake
meal 6 - 2 flavored rice cakes and a whey shake (brought rice cakes in the gym and ate them on the way out to spike my insulin so the protein synthesis is much better)
meal 7 - baked potatoe and 7egg whites and 1 full egg mixed in...
meal 8 - maybe a pb and j and a whey shake in milk (i cant resist not haveing a pb and j sandwhich in the middle of the night or b4 bed)
looking good rookie..i like your diet. lots of food.
- Rep Power
Thanks alot...funny thing is ive been 180-182 for the past month at this diet... but if i increase my calories (even clean) i gain just fat...its freakin ridiculous...got bad genetics, but oh well make up for it with hard work and hard diet...
had shoulder pain so i did seated military on smith instead of free..
seated military- 125x12, 135x10, 155x8, 175x6-7, 135x10
close grip bench press- 135x8, 155x2 (acclimation set), 185x8, 205x5-6,
weighted dips- (went light on these cause shoulder was actin up) bw x 10, 45 lbs x 8, 45 lbs x 8
db press- (shoulder was still hurtin, so again had to go light) 55x8, 55x8, 55x8
superseted w/ standing calf raises- 270x14, 270x12, 315x8, 315x8
reverse pec dec machine for delts- 115x10, 130x8, 130x6
seated calf raise- 90x6-7, 70x10, 70x10
wanted to do more but as was stated a million times my shoulder was just aching the whole time and im afraid to injure myself, as well as i dont want to take any time off from the gym, so i hope the next two rest days fix it!!
meal 1 - whey shake
meal 2 - ground turkey and eggs mixed with a wheat pita
meal 3 - 2 chicken tenderloins and brown rice
meal 4 - flavorless oatmeal and a whey shake
meal 5 - half chicken torilla crepe and half pesto chicken crepe (girlfriend took me out to eat after work and the gym since she knows i love st pattys day!)
meal 6 - 2 chicken tenderloins and brown rice
meal 7 -
meal 8 -
will fill the rest in later since i havent eatin anything as of yet...
gonna be taking msm and maybe shark cartillage to help with my joints...ive been training for 7 months no rest just about and my body is paying the price... i mean i take weekends off but thats it, i got too many aches and pains...so we'll see.
weight today was 183.
nice work rookie. hope the shoulder cooperates. dips don't hurt it?
Last edited by tman55; 03-17-2006 at 11:44 PM.
oh go to my workout log a couple pages back also in pic forum. let me know how i am doing. btw bro we're close to the same size. keep posting i am interested in your natty progress. very impressive work.
Nice work rookie, solid on the diet, too.
- Rep Power
ok... trained legs yesterday (thought id give my forearms another day off...just gonna keep going until i get my gyno surgery...then ill take a good 3-4 weeks off....training went as follows
deep narrow stance squats- 135x12, 185x10-12, 275x6, 285x3(one assisted)PR!!!, 225x10
note*guy who spotted me told me on 275, that if i started to collapse he wasnt gonna help me up, and then when i was squating he stood fuckin 5 feet away from me, and watched himself in the mirror, i could not believe it...then i did 285 and had another guy spot me and he got me right... ridiculous.
barbell lunges-125x7, 125x6, 125x5-6
hack squat- 3 45's per side- 8, same x 6, 2 45's x 8-10
that was it...had to go home and study for a test, so didnt have enough time to hit calves...gonna do a chest/back day tonight, hope all goes well, gonna cut out he preachers.
diet: so far today
meal 1- whey shake
meal 2- 5-6 egg whites 1 full egg 2 slices of raisin toast, 2 slices of turkey bacon
meal 3- half chicken breast sandwhich, and half a low fat ham sandwhich on wheat
meal 4- 2 chicken pitas with salsa from jack in the box
meal 5- flavorless oatmeal and whey
meal 6- whey
meal7-whole wheat pasta and chicken breast
meal8- fat free milk with whey, whole wheat pb and low carb j sandwhich
Last edited by rookie03; 03-22-2006 at 05:08 AM.
Why did the guy agree to spot you if he wasn't even going to spot... Lol.......
- Rep Power
just chest...woulda been chest/back, but want to let my forearms recup for another day to hit them...
db bench- 55x10, 65x8. 85x4 (acclimation), 100x6PR!!!!, 100x4(1 assisted makes 5) 80x10, 80x7
barbell incline- 155x8-9, 185x4, 175x8, 155x7
weighted dips- 45x8, 55x8, 55x6
another pr. nice work rook. how's the forearms today?
Nice job on the PR man.
- Rep Power
Thanks alot...forearms are somewhat relieved...i wear those wrist wraps that i see powerlifters wear on heavy bench sometimes...and that seems to relieve a little stress... thanks alot, yea i know its not much, but 100's for me is a great thing...ill never max on db's though, i think thats asking for an injury.
bb bent rows- 135x8, 155x10, 185x5(shitty broken form on this) 155x6
t bar row in corner- 135x6-7, 160x5, 160x4, 135x6
reverse grip lat pulldowns- 180x6, 180x5, 180x5
weighted close grip pullups (suppinaged grip)- 25x5, 25x3 1/2, bw x 6
row machine, upper grip- 3plates x 5, 2 plates +25x 8, same as before x 8
standing calf raise- 255x17, 285x12, 330x7-8, 345x5-dropset 270x6-dropset 150x6
had to leave after that
meal 1- turkey sandwhich on wheat with ranch (had 3 protein shakes one at 1, one at 3, and one at 5am)
meal 2- whole wheat pasta and a chicken breast
meal 3- 5 thick steak kabobs, basmati brown rice, and afgan bread ( me and my girl went to eat...great steak!!!!)
meal 4- flavorless oatmeal and whey, green bulge creatine, white blood no2
meal 5- rtd whey shake from EAS on the way home from the gym
meal 6- wheat pasta and chicken breast
meal 7- 4-5egg whites and a shake
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