Whatever it takes!!
- Thread starter rookie03
- Start date
rookie03
New member
Thank you...
today was chest and light bi's.
flat db- 100x6, 90x9, 90x8, 70x12
decline bb- 185x9, 185x9, 185x7
isolateral incline bench- 90x9, 90x9, 90x9-55x6-45x3
supinated grip pull ups w/weight- 25x6, 45x6,
barbell curls- 65x13
just wanted to see what i could do withought aggrivating my tendanidous...left shoulder is really bothering me i had to do rotator cuff warm up yesterday just to grab the bar on squats...
diet today:
meal 1- chicken breast on wheat bread
meal 2- roast beef sandwhich
meal 3- myoplex rtd
meal 4- steak burrito with rice and black beans
meal 5- 4 egg whites, 1 yolk and bowl of flavorless oatmeal w/splenda (preworkout)
meal 6- broccoli, steak kabobs, and little white rice(post workout)
meal 7- cottage cheese and bowl of whole grain cereal(finished off the oats so gotta improvise) this meal is 30 minutes after meal 6.
today was chest and light bi's.
flat db- 100x6, 90x9, 90x8, 70x12
decline bb- 185x9, 185x9, 185x7
isolateral incline bench- 90x9, 90x9, 90x9-55x6-45x3
supinated grip pull ups w/weight- 25x6, 45x6,
barbell curls- 65x13
just wanted to see what i could do withought aggrivating my tendanidous...left shoulder is really bothering me i had to do rotator cuff warm up yesterday just to grab the bar on squats...
diet today:
meal 1- chicken breast on wheat bread
meal 2- roast beef sandwhich
meal 3- myoplex rtd
meal 4- steak burrito with rice and black beans
meal 5- 4 egg whites, 1 yolk and bowl of flavorless oatmeal w/splenda (preworkout)
meal 6- broccoli, steak kabobs, and little white rice(post workout)
meal 7- cottage cheese and bowl of whole grain cereal(finished off the oats so gotta improvise) this meal is 30 minutes after meal 6.
rookie03
New member
today i did dead/hams/abs.
conventional deads (after a month lay off)- 225x6, 315x11, 385x4, 385x3...dont know what came over me, couldnt believe that i felt so weak on them... ill be back at 405 by the next two weeks.
lying ham curls- 95x9, 95x8, 95x7, 95x6-50x5
hamtractor- 90x9, 90x7, 90x7-50x10
decline leg raises for 4 sets for abs
tricep ext crunches- 130xfail, 140xfail, 140xfail, 140xfail
that was it...went to black angus with girlfriend right after the gym so pretty damn good night!
meal 1- 6 egg whites, 2 full eggs, 3 slices turkey bacon, 3 slices wheat bread
meal 2- natural pb, sugarless jelly sanwhich on wheat bread
meal 3- cottage cheese and a bowl of whole grain cereal...freakin 13g of fiber in one serving!
meal 4- mrp (pre workout)
meal 5- (pwo)quarter rack of ribs, 6 shrimp w/ pineapple, 6 oz of steak, veggies, and a baked potatoe, and a loaf of wheat bread, and a corn on the cob... (eq or dbol got my appetite stupid!!)
meal 6- big bowl of cottage cheese with sugarless jelly.
I think i had one other meal today but couldnt remember it... body weight is 184 today... eq shouldnt be kickin in yet, but my appetite is freakin stupid hungry! right after meal 5 i felt like i hadnt eatin anything.
conventional deads (after a month lay off)- 225x6, 315x11, 385x4, 385x3...dont know what came over me, couldnt believe that i felt so weak on them... ill be back at 405 by the next two weeks.
lying ham curls- 95x9, 95x8, 95x7, 95x6-50x5
hamtractor- 90x9, 90x7, 90x7-50x10
decline leg raises for 4 sets for abs
tricep ext crunches- 130xfail, 140xfail, 140xfail, 140xfail
that was it...went to black angus with girlfriend right after the gym so pretty damn good night!
meal 1- 6 egg whites, 2 full eggs, 3 slices turkey bacon, 3 slices wheat bread
meal 2- natural pb, sugarless jelly sanwhich on wheat bread
meal 3- cottage cheese and a bowl of whole grain cereal...freakin 13g of fiber in one serving!
meal 4- mrp (pre workout)
meal 5- (pwo)quarter rack of ribs, 6 shrimp w/ pineapple, 6 oz of steak, veggies, and a baked potatoe, and a loaf of wheat bread, and a corn on the cob... (eq or dbol got my appetite stupid!!)
meal 6- big bowl of cottage cheese with sugarless jelly.
I think i had one other meal today but couldnt remember it... body weight is 184 today... eq shouldnt be kickin in yet, but my appetite is freakin stupid hungry! right after meal 5 i felt like i hadnt eatin anything.
AngryMuscles
New member
nice workout..
say rookie..why is it when I do lying ham curls..I feel i'm using more of my calf energy than my hammies?
say rookie..why is it when I do lying ham curls..I feel i'm using more of my calf energy than my hammies?
rookie03
New member
either your calves are really unconditioned and neglegted... or you are to tense in your calves while doin ham curls... you know when you do them you usually flex your calf as a force of habit since theirs weight being rested their, try to relax your calf and keep all the stress in your hamstrings.
AngryMuscles
New member
i'll take the latter rookie ^^ thanks for the advice
SteelSouth
New member
Nice work rook, deads look good.
rookie03
New member
back...
bent bb rows- 190x6, 190x6, 190x6
t bar in corner- 170x9, 180x7, 185x5
cable rows- 150x9, 150x9
pull downs to front- 195x6, 195x6, 180x6
db rows- 50x9, 60x6, 60x6
pretty decent session...PR on the 185 on t bar...freakin 4 plates and a 5 felt awsome!!
Diet today-
meal 1- 7 egg whites, 2 full eggs, 4 slices turkey bacon, 1 cup oatmeal
meal 2- half chicken breast and brown rice
meal 3- myoplex rtd
meal 4- half chicken breast and brown rice
meal 5- big collosus metrx bar...410 calories WOW!
meal 6-
lets just say I got way more calories in me than i need for today...
bent bb rows- 190x6, 190x6, 190x6
t bar in corner- 170x9, 180x7, 185x5
cable rows- 150x9, 150x9
pull downs to front- 195x6, 195x6, 180x6
db rows- 50x9, 60x6, 60x6
pretty decent session...PR on the 185 on t bar...freakin 4 plates and a 5 felt awsome!!
Diet today-
meal 1- 7 egg whites, 2 full eggs, 4 slices turkey bacon, 1 cup oatmeal
meal 2- half chicken breast and brown rice
meal 3- myoplex rtd
meal 4- half chicken breast and brown rice
meal 5- big collosus metrx bar...410 calories WOW!
meal 6-
lets just say I got way more calories in me than i need for today...
Last edited:
rookie03
New member
chest:
bb bench- 185x9, 225x6, 225x5, 225x5, 225x3, 185x7
incline bb- 185x6, 186x5, 185x5, 165x8
weighted dips- 45x6, 70x4, 45x5, 45x6 wide grip man... my tris were so pumped after bench work i felt WEAK!!
tricep ext abs- 130x20, 140x10, 140x8, 140x7, 140x6, 140x8
that was it... im at 185 as of now. so up 5 pounds...not gonna step on the scale for a another week.
all in all shitty chest day...was expecting to be strongy... my chest is my weakest part of my body...
on an awsome side note... i dropped a 10 pound weight form my chest all the way to my toe, and the whole workout i thought i was being a bitch because it hurt, so when i got home i took my shoe off and my sock was covered in blood...and its seeping blood from the back of the nail and feels all pressurized...SHITTY!
bb bench- 185x9, 225x6, 225x5, 225x5, 225x3, 185x7
incline bb- 185x6, 186x5, 185x5, 165x8
weighted dips- 45x6, 70x4, 45x5, 45x6 wide grip
man... my tris were so pumped after bench work i felt WEAK!!tricep ext abs- 130x20, 140x10, 140x8, 140x7, 140x6, 140x8
that was it... im at 185 as of now. so up 5 pounds...not gonna step on the scale for a another week.
all in all shitty chest day...was expecting to be strongy... my chest is my weakest part of my body...
on an awsome side note... i dropped a 10 pound weight form my chest all the way to my toe, and the whole workout i thought i was being a bitch because it hurt, so when i got home i took my shoe off and my sock was covered in blood...and its seeping blood from the back of the nail and feels all pressurized...SHITTY!
AngryMuscles
New member
you strong
rookie03
New member
QUADS!!!! Had an awsome freakin day...on the way to the gym i was draggin ass and felt all tired but when i got in their...wow!
squats- 135x12, 135x8, 225x6, 245x6, 315x7PR!!, 335x5PR!!!!!!
insanely low box squats- 185x14, 225x9
single leg press- 180x14, 180x14, 180x12 (each leg the same reps)
I couldnt believe i did 315 let alone 335!I always used to be on my toes when i squatted but now i explode through my heals and its a world of difference. I also had my knees wrapped if that makes much of a difference...
squats- 135x12, 135x8, 225x6, 245x6, 315x7PR!!, 335x5PR!!!!!!
insanely low box squats- 185x14, 225x9
single leg press- 180x14, 180x14, 180x12 (each leg the same reps)
I couldnt believe i did 315 let alone 335!I always used to be on my toes when i squatted but now i explode through my heals and its a world of difference. I also had my knees wrapped if that makes much of a difference...
