Diablo1990

So here I am back again for the third time. I pretty much quit smoking, I might have one a day or a couple when I drink which isn't bad compared to one or two packs a day. As with everytime I must have a journal to keep everything nice and neat. My diet is just eat, eat, eat. It doesn't really matter what as long as it's mostly good foods. I will post my training regimen that I will start Monday 10/01/2009. Today is the second day that I have lifted in a long long long time. These past two times I pretty much was trying to ease my body into it so im not majorly sore which I don't think is going to work since I am a balls out person. So Monday is when I start! Wish me luck...

-Warmup is usually some-sort of cardio and I do it in beginning.. Cooldown is some-sort of stretching which I do at the end.


September 28th, 2009 – Monday
Warmup : (Punching Bag) – 5 to 10 Minutes

Barbell Curls
10 x 20lbs
10 x 30lbs
10 x 30lbs

Flat Barbell Bench Press
10 x 40lbs
10 x 70lbs
10 x 70lbs

ATG Squats
10 x Bodyweight
10 x Bodyweight
10 x Bodyweight

Pullups
2 x Bodyweight
2 x Bodyweight

Situps
20 x Bodyweight

Cooldown : (Stretching) – 5 to 10 Minutes

October 1st, 2009 – Thursday
Warmup : (Punching Bag) – 5 to 10 Minutes

Barbell Rows
10 x 50lbs
10 x 70lbs
10 x 70lbs

Pushups
10 x Bodyweight
9 x Bodyweight
5 x Bodyweight

Deadlifts
10 x 70lbs
10 x 120lbs
10 x 120lbs

Lying Leg Raises
10 x Bodyweight
10 x Bodyweight
10 x Bodyweight

Seated Dumbbell Press
10 x 40lbs
10 x 50lbs
10 x 50lbs


Preacher Curls
10 x 30lbs
10 x 40lbs

Cooldown : (Stretching) – 5 to 10 Minutes

Diablo1990

Things to add so I don't forget..


-Do it all when I wake up..
-Measurements
-Weight
-Before Pictures