My Training Log

[cangal]

Jan 1st - Shoulders - thank you Psizzle for this workout!! I couldn't do the last part of it because I was beat!

Tried a new gym tonight as my usual one was closed. Liked it soooo much better! Think I may be making a change

DB press /SS/ standing side laterals
15x20 /SS/ 10x20
20x10 /SS/ 12.5x10
25x10 /SS/ 12.5x10
30x10 /SS/ 12.5x10 (really counted on my spotter for the last few)
27.5x10 /SS/ 12.5x10

BB press /SS/ seated bent over laterals
45x10 /SS/ 7.5x10 X 5

Side raises /SS/ front raises
7.5x20 /SS/ 7.5x20 X 3

Cable face plants
27.5 x15
35 x 15 X 2

15 mins walking on arc trainer

Streching
15 mins

 

[cangal]

Good job! You are an inspiration!! Happy New Year to you too.

Thanks Caligirl! I may need your help on diet here in a bit!

 

[cangal]

January 1st - measurements & stats

Weight - 139
Height - 5'7".5
BF -19.2%
- according to handheld BF calculator -will use this as a guide)
** I really think my BF is higher than this right now, but the same machine will be used as a guide)

Neck - 13.2
Shoulders - 39.5
Chest - 37.2
Waist - 30.5
Navel - 31.8
Hips - 39.0
Thigh (R) - 23.5
Thigh (L) - 24.0
Calf (R) - 13.9
Calf (L ) - 13.9
Bicep (R) - 12.1
Bicep (L) - 11.8

 

[cangal]

Wed Jan 2nd

Lying hamstring curl
50 x 12
60 x 10
70 x 6, 60 x 4
60 x 10
40 x 10 - elbows on pad

Box squats
65 x 12
95 x 10
95 x 10
115 x 9
95 x 10

Hack squats
70 x 10 X 5

Leg extensions
50 x 12 X 3

Standing Calve raise
120 x 12 X 3

10 mins on elliptical

 

[psizzle_8]

How are your knees with the extensions? I've had bad knees since I was 10 (started catching at age 7), I don't have much cartilage so extensions hurt me just thinking about doing them

 

[cangal]

I have one bad knee from playing basketball when I was younger (left one), that's why I don't go super heavy on them. I just really focus on the squeeze. I dunno if it's a fluke but the next day my knee feels better after them.

Do you avoid them all together?

 

[psizzle_8]

Absolutely. I haven't touched that machine in years

 

[cangal]

Absolutely. I haven't touched that machine in years

Do you just stick to squats/front squats?

It seems like it's easier for me to dvelop inner quad, like the tear drop, but man I can't seem to get a nice sweep. I know my knees tend to turn in, I'm really trying to focus on not doing that!

 

[cangal]

Jan 3rd - Chest & Biceps

Incline DB press
20 x 15
25 x 12
30 x 10 X 3

Bench
65 x 15
95 x 3 (had spot)
85 x 10 X 2

Plate loaded machine press
10 x 15
25 x 10 (my shoulder came up the last 3 )
20 x 10

DB curls
20 x 12 X 3

BB curls
35 x 12 X 3

Going to start tracking food intake too. I'm not on any certain diet, but will be in the next little while

Totals:
1967 Cals
62 Fat
202 Carb
153 Protein

 

[cangal]

Yesterday was an off day for me, and tonight will be back.

I just browsed through my old journal on here, and man am I out of shape now I know there's nothing to it but to do it and there's no bigger motivator than feeling bad for yourself. Looking at this makes it so much easier to stick to diet, want to push harder etc...

The first one is around this time last year

The second one is when I tried to add some size to my shoulders... probably around June. It's around that time when I moved and am just finally getting back into it!

And the last two are taken just last week

Also I know that I have no sweet clue how to pose