Let the bulking begin! Pwr_Machine's Training Log

[pwr_machine]

Week 1 - Calorie Intake

I did not record my calories, pro, fat, and carbs this first week. I need to get the ball rolling again soon!

 

[cheesecake]

Re: Week 1 - Calorie Intake

I did not record my calories, pro, fat, and carbs this first week. I need to get the ball rolling again soon!

Slacker.
...chad...

 

[pwr_machine]

Week 3 - Chest, Triceps, and Shoulders - 10/17/03

Bench Presses 225 x 5, 275 x 5, 315 x 5, 325 x 4
4-Board Presses 315 x 3, 355 x 1, 365 x 1
5-Board Presses 365 x 2, 375 x 1
Rolling DB Extension 40 x 10, 50 x 6 (exhausted!)

Feeling more comfortable on bench, however still waiting on tricep strength to kick in a bit more.

 

[pwr_machine]

In regards to bench press...

Mule recommends:

1) Bringing the bar 1-2" lower to reach the top of my abdomen.
2) Continue to work on my arch. The actual set-up, pulling my feet back, and getting up on my toes will help this.
3) Continue to work the board presses to get my tricep strength up.

I'll definately be working on these things Saturday.

Overall, looking good.

 

[pwr_machine]

Unfortunately, a second week has slipped by where I haven't recorded my kcals, pro, fat, and carbs.

 

[thebrute]

awesome work on the 315 brotha. tb

 

[pwr_machine]

awesome work on the 315 brotha. tb

Thanks!

 

[pwr_machine]

Week 3 - Back, Biceps, and Traps - 10/21/03

Bent Rows 205 x 5, 225 x 5 x 5 x 5, 245 x 5
DB Bent Rows 90 x 10, 100 x 10
Seated Rows 150 x 10, 200 x 10

Hammer Curls 55 x 5, 60 x 5 x 5 x 5 x 5
Standing Cable Curls 100 x 10, 130 x 10
Standing Cable Curls w/Rope 100 x 10 x 10

Shrugs 135 x 50, 185 x 30, 225 x 20, 275 x 20, 315 x 10
DB Shrugs 80 x 20, 90 x 20

 

[pwr_machine]

I spent the last 30+ minutes stretching and it feels good. I was stretching while watching the Jump Stretch Flexibility Video available at
elitefts.com In the back of my mind, I want to squat again. I miss it. And Bigguns15 and I think that alot of my lower back issues may stem from poor flexibility. I'll be working on that with alot of focus now.

 

[pwr_machine]

Week 3 - ? - 10/23/03

Arched Back GM's 95 x 8, 135 x 8
GHR's from floor BW x 8 x 8
45* Back Extensions 25 x 12 x 12
Cable Pull Throughs 2 sets of 12
Ab Exercises 4 sets of 12

My back tightened up a bit from blood flow, but feels good at the moment.