Nine week journal

yellowmoomba · 10-15-2003, 09:56 AM

10/14/03

Leg Day

Leg extentions
250 x 12
250 x 12
250 x 10

SLDL
185 x 12
185 x 12
185 x 12

Hack Squat
180 x 10
180 x 10
180 x 10

Calf Raise
45 x 15
45 x 15
45 x 15

10 minutes on Bike
Stretching Abs/Legs

yellowmoomba · 10-15-2003, 05:47 PM

10/15/03

PULL DAY

10 minute on bike

WG Pullups
10
15
10

Supinated Grip Pullups
8
8

Hammer Low Row
230 x 10
230 x 10
230 x 10

Wide Grip T-bar
100 x 8
100 x 8

Shrugs
315 x 10
315 x 10
315 x 10

Upright Row
115 x 10
115 x 10
115 x 10

Reverse Pec Deck (superset)
45 x 4 | 30 x 5
45 x 3 | 30 x 5

Seated DB Curls
40 x 8
40 x 8
40 x 8

EZ Bar Curls
105 x 8
105 x 6

yellowmoomba · 10-16-2003, 07:45 AM

10/16/03

I had PT this morning. It went good. I can start to work on lateral movements and can focus on more ab work.

10 minutes on bike and 1 hour of "core" stretches and exercises

Here is a list of exercises not including the stretches -
(so I can remember what I did)

One legged Bridge
Oblique Bridge while raising other leg
V situps with Swiss ball
Squats on balance board
Side to Side Sliding
Pushups on balance board
Swiss ball under abs and walking out on arms
Light jog forward, to the side and backward

yellowmoomba · 10-24-2003, 05:52 AM

10/23/03

I took a week off from lifting while I'm building a new deck. I'm getting a great shoulder, back, and arm workout digging post holes, setting beams and joists, and nailing all the wood.

Today's workout was a short "test" workout to see how my legs/abs feel.

I played 5 games of full court basketball (45 minutes). My abs were a little sore (not too bad). I weighed in about 6 pounds lighter than normal. I stopped taking Creatine and reduced my caloric intake since my waist expanded to 34 1/2. I'm back down to 33 1/2. I'm still trying to eat 5 meals a day (rather than 7).

CHEST/LEGS DAY

Weight 188

BENCH
225 x 5
225 x 7
245 x 3

SQUAT
135 x 10
135 x 10
135 x 10
(abs are not ready for squating)

INCLINE DB PRESS
80 x 12
80 x 8

LEG EXTENTION
250 x 15
250 x 15
250 x 13

DIPS
19
12

SLDL
135 x 12
135 x 12
135 x 12

Next week I am starting a new workout and new journal. So I'll be closing this one. Thanks for your comments, suggestions and support. Feel free to check out my new program and comment.

YM

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10-15-2003, 09:56 AM	#121
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,506 Photos: 2	10/14/03 Leg Day Leg extentions 250 x 12 250 x 12 250 x 10 SLDL 185 x 12 185 x 12 185 x 12 Hack Squat 180 x 10 180 x 10 180 x 10 Calf Raise 45 x 15 45 x 15 45 x 15 10 minutes on Bike Stretching Abs/Legs

10-15-2003, 05:47 PM	#122
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,506 Photos: 2	10/15/03 PULL DAY 10 minute on bike WG Pullups 10 15 10 Supinated Grip Pullups 8 8 Hammer Low Row 230 x 10 230 x 10 230 x 10 Wide Grip T-bar 100 x 8 100 x 8 Shrugs 315 x 10 315 x 10 315 x 10 Upright Row 115 x 10 115 x 10 115 x 10 Reverse Pec Deck (superset) 45 x 4 \| 30 x 5 45 x 3 \| 30 x 5 Seated DB Curls 40 x 8 40 x 8 40 x 8 EZ Bar Curls 105 x 8 105 x 6

10-16-2003, 07:45 AM	#123
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,506 Photos: 2	10/16/03 I had PT this morning. It went good. I can start to work on lateral movements and can focus on more ab work. 10 minutes on bike and 1 hour of "core" stretches and exercises Here is a list of exercises not including the stretches - (so I can remember what I did) One legged Bridge Oblique Bridge while raising other leg V situps with Swiss ball Squats on balance board Side to Side Sliding Pushups on balance board Swiss ball under abs and walking out on arms Light jog forward, to the side and backward

10-24-2003, 05:52 AM	#124
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,506 Photos: 2	10/23/03 I took a week off from lifting while I'm building a new deck. I'm getting a great shoulder, back, and arm workout digging post holes, setting beams and joists, and nailing all the wood. Today's workout was a short "test" workout to see how my legs/abs feel. I played 5 games of full court basketball (45 minutes). My abs were a little sore (not too bad). I weighed in about 6 pounds lighter than normal. I stopped taking Creatine and reduced my caloric intake since my waist expanded to 34 1/2. I'm back down to 33 1/2. I'm still trying to eat 5 meals a day (rather than 7). CHEST/LEGS DAY Weight 188 BENCH 225 x 5 225 x 7 245 x 3 SQUAT 135 x 10 135 x 10 135 x 10 (abs are not ready for squating) INCLINE DB PRESS 80 x 12 80 x 8 LEG EXTENTION 250 x 15 250 x 15 250 x 13 DIPS 19 12 SLDL 135 x 12 135 x 12 135 x 12 Next week I am starting a new workout and new journal. So I'll be closing this one. Thanks for your comments, suggestions and support. Feel free to check out my new program and comment. YM