borger24 log; start 1/7/08

[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.