Thread: michaels journal

my current work out is:
legs and abs which includes
10x seated leg press with 270
10x hack squat 240
10x leg extention with 130
20x seated leg press 270 all that with out stopping
then the same thing again
then 2 more sets of hack suats and leg extentions with the same wieght
alternating on your stomach leg curls 70 pounds and seated leg curls 110 pounds 4 sets each no break
2 kinds of seated calf raises on with 50 pounds one with 270 4 sets alternating no break.
abs
twist crunches,
machine crunches,
reverse crunches x4 sets all and all til failure
day off
back bis forearms
wide grip pull ups 4 sets til failure,
pull downs 4 sets with 90 90 105 105 pounds,
v grip rows 90 pounds 4 sets,
no sure what there called but you have one hand and knee on a bench and pull a db up with the other hand 4 sets of 30 pounds,
bis
bar curls 4 sets 50 50 60 60 pounds switching between straight and ez curl bar every week,
db curls 4 sets 25 25 30 30 pounds,
precher curls 4 sets 45 pounds all sets
forearms
reverse curls 4 sets 50 pounds
wrist curls 4 sets 50 pounds
day off
chest shoulders
flat bench 4 sets 95 95 105 105,
incline bench 4 sets 85 85 95 95,
decline bench 4 sets 85 85 95 95,
db press 4 sets 35's
db flys 4 sets 30's
shoulders
db military press 4 sets 30's
db front raises 4 sets 15's
side raise machine 4 sets 60
db back raises 4 sets 25's
day off
triceps abs
dips 4 sets til failure,
cg bench 4 sets 55 pounds,
skullcrushers 4 sets 40 pounds,
pull down tricep extentions 4 sets 40 pounds
same ab rutine

i put triceps on there own day because mine wont grow and are small
i also each about 4000 to 5000 calories a day 200 to 300 grams of protein and not completely sure but i think my macros are something like 50 35 15 i also take anti oxidents with 300% vitamin A 1,667% vitamin C 1,333
vitamin E a multi vitamin with all the other stuff and 3 grams of omega 3 fatty acids.
im 15 135 pounds 5'10 and have been working out for 2 mounts corectly and about a year of wasted time incorectly working out.