borger24 log; start 1/7/08

[borger24]

week 1, day 1

i made a little mistake, forgetting the 25/15/12/12/ drop, instead i did 25/15/10/7/drop. mental mistake.

Legs

1) leg press - 4th set 3-45's ea. side for 7 reps.

2) seated calf raise - 3 x 20 reps. 20 pounds.

3) smith squat - 4th set 1-45 and 2 25's ea side for 7 reps.

4) seated cal raise top range of motion - 4th set 45 pounds.

I know legs are weak. I have always cheated on legs, abs and diet the most.

Diet I felt pretty loyal today. Probably I need to start posting more specific with diet to get feedback that I am doing right.

First workout felt good, hopefully I will be able to walk around at work tommorrow.

 

[sopac]

week 1, day 1

i made a little mistake, forgetting the 25/15/12/12/ drop, instead i did 25/15/10/7/drop. mental mistake.

Legs

1) leg press - 4th set 3-45's ea. side for 7 reps.

2) seated calf raise - 3 x 20 reps. 20 pounds.

3) smith squat - 4th set 1-45 and 2 25's ea side for 7 reps.

4) seated cal raise top range of motion - 4th set 45 pounds.

I know legs are weak. I have always cheated on legs, abs and diet the most.

Diet I felt pretty loyal today. Probably I need to start posting more specific with diet to get feedback that I am doing right.

First workout felt good, hopefully I will be able to walk around at work tommorrow.

hah i did the same thing with the 4th set also bro

 

[wwebound4life]

I thought we were supposed to do that 7 rep drop.

Where does it say otherwise???

 

[sopac]

I thought we were supposed to do that 7 rep drop.

Where does it say otherwise???

http://www.elitefitness.com/forum/o...ciple-legs-how-train-them-75-time-571003.html

"The 4th set is not below 12 reps where it is as low as 7 with your conventional sets."

 

[borger24]

logging for day 2 and day 3 this week.


day 2, week 1 1/8/08

Poundage for 4th sets

1) Pull downs - 110

2) 1 arm row - 60

3) Dumbell shrugs - 70

4) Standing laterals - 15 weak

5) Cambered bicep curls - 17 and half pounds per side ( what is standard weight of this bar?)

6) Cambered reverse bicep curls - 5 pound per side (biceps were fried by this time)

10 minutes on elliptical

diet still needs work. i know we are suspose to eat for lean mass, but how do we calc total calories per day? and what are the % breakdowns for proteins, fats, carbs. i also still need help on the timing of different foods. more daily templates would be nice also.



day 3, week 1 1/9/08

Poundages are for 4th sets

1) Smith Machine Flat Press - 65 pound per side

2) Low Dumbell Incline - 50

3) Cable Fly - 40

4) Smith Military Press - 80

5) Tricep Press Down - 100

6) 1 - arm press down - 30

10 min on elliptical

Diet:

Breakfast

3 whole eggs, 3-4 egg whites
oatmeal (cinamin roll flavor is that cheating?)

Mid Morning snack

1 whole wheat bagel

Lunch

double lunch meat oven roasted turkey on whole wheat bread with spinach leaves and spicy mustard

salad with 1000 island dressing, my bad i work in a hospital and they didn't have any vineragette dressing. will fix that


Mid afternoon snack

protein bar


Worked out about 330-430 then had creatine right after that.

Dinner

Had a 12 oz. sirloin and a salad around 530-600

Right before bed

1 protein shake


I need help with more additions for lunch and dinner. no carbs at dinner at least doing my best. I was the worst eater before this. appreciative of all help.

Today is 1/10/08 and I am taking a day off. Will hit 4 and 5 of this week on friday and saturday. take sunday off and then back at it on monday.

Still trying to get a set workout time. Wife gets a new job on 22nd then I believe I will try early early am to avoid the crowds. I focus better when no one is around. a funny note, yesterday i was working out beside an old pro wrestler that is huge and it made me nervous and hard to focus.

 

[OMEGA]

5) Cambered bicep curls - 17 and half pounds per side ( what is standard weight of this bar?)

25-30 lbs dependant on type


diet still needs work. i know we are suspose to eat for lean mass, but how do we calc total calories per day? and what are the % breakdowns for proteins, fats, carbs. i also still need help on the timing of different foods. more daily templates would be nice also.


this will come via email, if you dont get it tonight let me know

3 whole eggs, 3-4 egg whites
oatmeal (cinamin roll flavor is that cheating?)

yes that is pure sugar in their

I need help with more additions for lunch and dinner. no carbs at dinner

Just like Lunch doubles up on the protein, do the same at dinner, So if you have one piece of steak have 1.5-2 instead

 

[borger24]

Week 1; Workout 4; 1/11/07

Poundage for 4th set for 12 reps:

1) Leg Press - 115 pounds per side.

2) Smith Squats - 65 pounds per side.

3) 4th set seated calf raises - 45 pounds.



Week 1; Workout 5; 1/12/07.

Poundage for 4th set.

1) Machine Pull Down - 120 pounds

2) 1 Arm Machine Row - 70 pounds

3) Dumbell Shrugs - 75 pounds.

4) Standing Laterals - 20 pounds.

5) Cambered Bi-curls - 20 pounds per side.

6) Reverse Cambered Curl - 5 pounds per side.


Workout seems to be going fine. Still adjusting weights to work on focusing on full muscle contraction with reps, 4/5's ROM and the 2 sec rule. Legs were more fried this time than the first, probably focused better. Legs really were shaking with squats after leg press.

 

[OMEGA]

awsome

the 2 second rule will become second nature

 

[borger24]

1/14/08; Week 2; Day 2

4th set poundages

Smith Flat Press: 205 pounds

Low Incline Dumbell: 50

Cable Fly: 50

Smith Military Press: 35 per side

2-arm tricep pull down: 100

1-arm pull down: 40


1/15/08; Week 2; Day 1

Leg Press: 105 pounds per side

Smith Squat: 80 pounds per side

Seated Calf: 50 pounds



Going to do Day 3; Week 2 in 15 minutes. Will add the new workout tweak with rep scheme. Still trying to clean up diet. Wil PM you info for more help with diet.

 

[borger24]

1/16/08; Week 2; Day 3


1) Machine pull down: 130 pounds -4th set 7 times

2) 1 arm rows: 70 pounds - 4th set 7 times

3) Dumbell shrugs: 80 pounds - 4th set 7 times

4) Laterals: 20 pounds - 3rd set for 8 times

5) Cambered curls - 22.5 pounds per side - 4th set 7 times

6) Reverse Cambered Curls - 10 pounds per side - 4 sets x 20 reps.

10 minute cardio

Diet cleaning up; just need to get protein up.


1/18/08; Week 2; Day 5

1) Seated Vertical Machine Press: 170 pounds- 4th set 7 times.

2) Low Incline Dumbell Press: 55 pounds - 4th set 7 times.

3) Cable Fly: 50 pounds - 3rd set 8 reps.

4) Smith Military: 40 pounds per side - 4th set 7 times.

5) 2-arm push down: 110 pounds - 4th set 7 times.

6) 1-arm push down: 40 pounds - 3rd set 8 times.

1/18/08 Week 2; Day 4

1) Leg Press - 110 pounds per side - 4th set 12 reps.

2) Seated calf - 35 pounds - 3 x 20 reps

3) Smith Squat - 90 pounds per side - 4th set 12 reps.

4) Seated calf - 45 pounds - 4th set 12 reps.

 

[borger24]

1/21/08; Week 3 Day 1

4th set poundage with 12 reps unless stated otherwise.

1) Leg Press: 110# per side.

2) Seated Calves: 20# - 3 x 20 reps full rom.

3) Smith Squats: 90 pound per side.

4) Seated Calves: 45# - top 1/2 ROM.

Obliques: 3x10 reps
SLDR: 3x20 reps; 45 pound per side
Ab Crunches 3x20 with maximum contration.


1/22/08; Week 3; Day 2

4th set poundage with 7 reps unless stated otherwise.

1) Machine pull down - 130#

2) 1-Arm Row - 70#

3) Dumbell Shrugs - 80#

4) Dumbell Lateral - 20# - 3rd set, 8 reps.

5) Cambered curls - 25# per side.

6) Reverse Cambered - 5# per side. 4x 20 reps, very burning and hurts.

1/23/08; Week 3; Day 3

4th set poundage for 7 reps unless stated otherwise.

1) Vertical Flat Machine Press - 190#

2) Low Incline Dumbell Press - 60#

3) Cable Fly - 50# - 8 reps on 3rd set.

4) Smith Military - 35# per side.

5) 2 hand press down - 120#

6) 1 hand press down - 40# - 3rd set for 8 reps.

1/24/08- off day.

1/25/08; Week 3; Day 4

Poundages for 4th set and 12 reps unless stated otherwise.

1) Leg Press: 115# per side.

2) Calves seated: 20# - 3x20 reps. burns and hurts.

3) Smith Squats: 100# per side.

4) Seated Calves: 45# - top half of ROM

Obliques - 3x12
SLDR - 3x20 - 45#
Crunches - 3x20.

Will finish up week 3 of phase 1 tommorrow. started to see some more definition. See to be around 186 pounds first thing in morning prior to eating, so haven't gained a much weight yet. I weigh 190 on digital scale at work in late morning/afternoon. Still working on diet to get protein up. Have cut out sweets for 3 weeks now and i was a huge junk food junkie. I am probably the least domestic person here and i am learning to cook. Looking into the crockpot option. Will start focusing on pushing 4th set poundage. Any comments would be helpful. thanks. oh and will post more, but my 4 y/o got the webkinz thing going and is a computer hog, lol. if any of you know what the webkinz thing is then you know what i am talking about.

 

[borger24]

forgive me i have been bad with keeping up with logging, but have kept up with the workouts and diet. I will catch up here.



1/26/08; Week 3; Day 5.

Poundage is for the 4th set with 7 reps unless stated otherwise.

1) Machine Pull Down - 120#

2) 1 Arm Row - 60#

3) Dumbell Shrugs - 70#

4) Laterals - 20# for 8 reps on 3rd set.

5) Cambered Curls - 20# per side with cambered bar.

6) Reverse Cambered Curls - 5# for 4 x 20 reps.

10 minute cardio.

1/27/078 - Day off


1/28/08; Week 4; Day 1.

Poundage is for 4th set with 12 reps unless stated otherwise.

1) Leg Press - 125#per side

2) Calves sitting for full ROM - 20# for 3 sets x 20 reps.

3) Smith Squats - 110# per side.

4) Calves Top 1/2 ROM - 50#

Ab crunches - 4x20 reps
SLDR - 3 x20 reps 50# per side.
Obliques - 3/12.

1/29/08; Week 4; Day 2.

Poundage is for 4th set for 7 reps unless stated otherwise.

1) Vertical Flat chest press - 190#

2) Low incline dumbell - 65#

3) Cable Flys - 60# for 3rd set for 8 reps.

4) Smith Military - 40# per side.

5) 2 hand push down - 130#

6) 1 hand push down - 40# for 3rd set and 8 reps.

10 min cardio.

1/30/08; Week 4; Day #3

Poundage is for the 4th set for 7 reps unless stated otherwise.

1) Lat Pull down - 120#

2) 1-Arm Row - 70#

3) Shrugs - 75#

4) Laterals - 20# for 3rd set and 8 reps.

5) Cambered Curls - 25# per side

6) Reverse Cambered Curls - 5# per side.

10 min cardio

1/31/08; Week 4; Day 4

Poundage is for 4th set and 12 reps unless stated otherwise.

1) Leg Press - 135 pound per side.

2) Calves seated - 20# 3 sets x 20 reps.

3) Smith squats - 100# per side.

4) Calves seated - 55#

Ab crunches - 4x20 reps
SLDR - 3x20 reps 145#
Obliques - 3 x 12 reps

2/1/08; Week 4; Day 5.

Poundage is for the 4th set with 7 reps unless stated otherwise.

1) Vertical Flat Chest Press - 210#

2) Low incline Dumbell - 65#

3) Cable Fly - 60# 3rd set x 8 reps.

4) Smith Military Press - 40# per side.

5) 2-arm press down - 130#

6) 1 -arm press down - 40# 3rd set x 8 reps.

10 min cardio.


Diet is cleaner, but could always use suggestions.

630 AM breakfast - 3 whole eggs sunny side up. 2 egg white. 2 piece 100% whole grain bread toasted with peanut butter spread on.

AROUND 1000 AM - 50 gram protein shake with 8 on skim milk.

1200 noon - double meat turkey sandwich on weat breat from subway with spinach leaves, bell peppers, and spicey mustard.

work out at 3:00 PM - Protein shake 50 g with 8 on low fat milk at around 4:45 PM.

Dinner around 545-600 PM - 3 chicken breast, green beans, salad.

Peanut butter snack - around 830-900 PM.



This has become a typical day of foodage for me. Have been trying to alternate between salmon, hamburger, steak and chicken for dinner. For Lunch have been having mainly oven roasted turkey on whole wheat bread from the wal mart deli. breakfast eggs and whole wheat bread toasted. I have also been getting a salad for lunch as well for some days.



Just finished week 4 of phase one, so when does phase 2 start? Also please advise if i have been pushing my 4th set poundage enough? I feel i have been pushing form more than poundage and have been getting good workouts.

 

[OMEGA]

I was just going to say where are you

but you posted 4 minutes before me ha!

how have your results been?
are you happy?

yes you poundages look good, and will be addressed further in phase 2

 

[borger24]

yes i am going to start logging more sets with my workouts and keep up better. my 4 y/o is now an official computer hog with his cartoon network web site and webkinz. geez this kid is better with a computer than i am that is for sure. I am happy with my results. I feel harder and can tell my abs are more prominent. What topical cream were you talking with 1tight about for lower abs?

I was just going to say where are you

but you posted 4 minutes before me ha!

how have your results been?
are you happy?

yes you poundages look good, and will be addressed further in phase 2

 

[OMEGA]

DHEA cream/topical


but its hard to find

 

[borger24]

2/4/05 - Week 5 - Day 1.

1) Leg Press - pounds per side.
45# 20 reps.
90# 15 reps.
135# 12 reps.
150# 12 reps.
120# 11 reps.

2) Seated Calves - Full ROM
20# for 3 x 20 reps.

3) Smith Squats - pounds per side.
45# 20 reps.
70# 15 reps.
90# 12 reps.
100# 12 reps.

4) Calves - Top 1/2 ROM
35# 20 reps.
40# 15 reps.
45# 12 reps.
50# 12 reps.
40# 10 reps.

Ab Crunches 4 x 20 reps.
Obliques - 3 x 15 reps.
SLDR 145# 3 x 20 reps.


2/5/08 - Week 5 - Day #2.

1) Machine Pull Down
90# 20 reps.
100# 15 reps.
110# 10 reps.
120# 7 reps.
100# 9 reps.

2) Machine 1 arm row.
30# 20 reps.
40# 15 reps.
60 # 10 reps.
70# 7 reps.
50# 10 reps.

3) Dumbell Shrugs
50# 20 reps.
60# 15 reps.
70# 10 reps.
80# 7 reps.
65# 20 reps.

4) Dumbell Laterals
10# 15 reps.
15# 10 reps.
20# 8 reps.
15# 8 reps.

5) Cambered Curls - Pounds per side
10# 20 reps.
15# 15 reps.
17.5# 10 reps.
20# 7 reps.
15# 12 reps.

6) Reversed Cambered Curls
5# per side. 4 x 20 reps.

10 minute cardio.

2/6/08 - Week 5- Day 3

1) Vertical Chest Press
150# 20 reps.
170# 15 reps
190# 10 reps.
230# 7 reps.
190# 9 reps.

2) Low Incline Dumbell Press.
40# 20 rep
45# 15 rep
55# 10 rep
65# 7 rep
50# 9 rep

3) Cable Fly
40# 15 reps
50# 10 reps
60# 8 reps
40# 10 reps

4) Smith Military
20# 20 reps
25# 15 reps.
30# 10 reps.
40# 7 reps
30# 10 reps.

5) 2 hand press down
90# 20 reps
100# 15 reps
110# 10 reps
130# 7 reps
100# 10 reps

6) 1 hand press down
30# 15 reps.
40# 10 reps
50# 8 reps
40# 8 reps.

10 minute cardio.

Ready to phase 2.