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.