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#1 |
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Registered User
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BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com This'll be my daily journal to track my cutting progress ..
23-6-2006 is the starting date of my new program... I started my journey on may/2006 .... lost pounds and Also some strength .... now i've just finished college and I'm gonna start some serious work ...... This is my starting diet for my second phase of my journey .... http://www.ironmagazineforums.com/sh...ad.php?t=66853 (critique my new cutting diet pls..) I'll be doing push/pull/legs ...at least for the coming Couple of weeks...then maybe i'll turn to upper/lower or Push/pull.... stats: age 20 height 5'7 (170cm) starting weight = 167lbs (76kg) at 23-6-2006 bf% still not measured accuratly.....around 17% supplements used =creatine/whey protein powder/multivitamins. goals=going to under 10%bf and getting ripped abs + losing least lbm+fitness improvement....... |
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#2 |
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Registered User
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first these are the past 3 days
23/6 push flatbb press x 3 (176x9) , (187x6) , (198 x 6) dips x 3 (10 reps) inc.db x 3 (50lbs each x8) , (55x8) , (60x6) seated shoulder bb press x 3 (88x10reps) side db lateral raisesx3 16.5 lbs triceps push downs x 4 24/6 pull bb rows x 3 (130 x 8) , (130 x 7) , (130 x 5) pull ups x 3 pull downs x 3 10-12 reps one hand db rows x 3 (60lbs each x 10reps) seated cable rows x2 db shrugs x 3 (66 lbs for 15-20 reps) biceps curls bb x3 60 lbs x (8,6,5 reps) 25/6 cardio 30min. bike 26/6 cardio 30 min. bike 27/6 rest skipped legs that week ....reason : left quad injury when doing hiit sprints... |
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#3 |
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Registered User
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28/6 cardio at the morning bike 30 min.
+ push : for changing things up i started with seated bb shoulder presses x 3 (140 lbs x 10,8,8) inc. db bench presses 45deg. x3 (60lbs each x 10),(66x6),(66x6) flat db press x3 (77x8) , (77,6) , (77x6) dips x 3 cable flyes x 2 x12reps cable push downs x 4 was off for 2 weeks so my weights and form are still fucked up... is starting with shoulders on a push day a good idea .... i feel that my shoulders are my week point ..... |
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#5 | |
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Registered User
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Quote:
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Training journal http://www.ironmagazineforums.com/sh...ad.php?t=75409
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#6 | |
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SeƱor Member
Elite Member
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Quote:
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#7 |
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Drop and give me 100
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Perfectly fine to start with overhead press, training movements not bodyparts.
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#8 | |
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Registered User
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Quote:
nice i think i would try it again with db overhead presses then inc db presses then flat bb presses then dips .... and see how it goes ... ![]() |
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#9 |
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Registered User
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thursday 29/6 i did cardio in the morning (30 min. bike) ...i'll try to wake up and go for some sprints at the morning if not i'll have my pull session at the after noon.......
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#10 | |
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Registered User
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Quote:
make some improvements in my pushes if my shoulders responded well to it..... |
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Training journal http://www.ironmagazineforums.com/sh...ad.php?t=75409
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#11 |
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Registered User
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30/9
worst pull day ( carb depleted .. energy levels decreases to minimum..weights dropped ) tomorrow i'll refeed .......... pull ups x 3 narrow grip (bwx12reps,10,8) barbell bent over rows 110 x 3 (12,10,9) pull downs (105 x 12) , (120 x 8) seated cable rows x 2 one hand db rows x 2 60 lbs db x 12 reps alternating curls x 3 |
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#12 |
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Member
Join Date: Jun 2006
Posts: 138
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keep it up bud
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#13 |
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Registered User
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31/9 today was a my first refeed since nearly 2 weeks .. i feel much better now ....... todays w/o =(pull ups / machine bench press / 15 minutes jogging , sprints)
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#14 | |
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Registered User
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Quote:
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#15 |
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Registered User
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2/7 rest
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#16 |
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Registered User
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3/7 cardio (25 minutes bike)
4/7 legs (my left quad recovered from the injury) ... first legs work out since ~ 3 weeks .... squats ..... i preferd to get a full ROM so i dropped the weight and focused on my form and full range... warm up 20 reps x 5o lbs 15 x 95 lbs RI=30 12 fast reps x 137.5 RI ~ 60 S 10 x 180 atg RI ~ 90 S 10 x 205 atg RI ~ 120 S 8 x 205 parallel or a bit lower RI ~ 120 7 x 225 parallel DB LUNGES X 2 x 44 lbs each dumbell( that was my first time to do this exercise so i didn't do it well) hack squats (free weight machine) 12 x 132 lbs 10 x 155 stiff leg dead lifts.... 15 x 140 10 x 180 9 x 180 7 x 180 my forearms failes before even i feel sore in my back...... TOTAL TIME = 45 MINUTES didn't go to failure at any set today..... skipped calves for another day... |
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#17 |
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Registered User
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6/7 rest ...legs sore as never been before
7/7 push day ....still focusing on form ..no forced reps , no jerking bb bench press...RI ~ 90 137 x 12 (warm up) 180 x 8 180 x 8 180 x 8 dips..x3 x 8reps inc. db press 45 deg. 66 lb each db x 3 x 10reps bb shoulder press x 2 x 137 lbs side lateral rises x3 x 12reps 3x skull crushers x 60 lbs 8/7 rest |
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#18 |
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Registered User
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9/7 sunday .... bought a small clock to look at it while training....
lol today i heard some stupid advice a guy was giving to a beginner ....he was telling him how to cut..."go jog for an hour before sleeping and when u finish drink a large bottle of water instead of having dinner because u'll be starving.....and sleep immediately"....!!!!! made a refeed yesterday and started to feel better ..... did better even today .. pull chin ups x 4 x 8reps RI = 90 sec. pull downs x 3 RI=30-60 SEC. (110 x10) / (110 x 12) / (120 x 10) bb bent over rows RI = less than 60SEC (110 x 12) (110 x 12) (120x8) one hand db rows x 3 x 60 lbs db x 10 reps x RI=60 SEC. BB CURLS x 3sets x 10 reps x RI=60 sec.x 3/1/0/1(dropped the weight a little bit and did explosive concentrics and slow ecentric...i'm gonna try this again db shrugs x 3 sets 66lbs-77lbs dbs....don't remember how much reps but i do many reps untill my grip fails.. ..... |
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#21 |
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Registered User
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10/7 i decided to increase my cardio duration to break the plateau........
i did 60 minutes on the stationary bike.....alternating between moderate intensity and short maximum effort bumps (30-45 seconds each)..... 11/7 again with 40 minutes cardio (higher intensity at a constant rate) |
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#22 |
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Registered User
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12/7 push day
db flat bench press RI = 60-90 seconds (77's x 9) (77's x 8) (77's x 8) bb inclined press 45 degrees RI 60 - 90 SEC. (137 x 6) (150x 7) (150 x 6) dips x3 RI FOR THE REST OF THE WORKOUT = 60 SEC 2 x 12 reps x cable crossovers seated shoulder presses x 2 x 44 db each x 8 reps side lateral db raises x 3 cable push downs x 3 (i wanted to do skulls but the gym was crowded ...... TOTAL WORKOUT TIME = 35 MINUTES |
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#23 |
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Registered User
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13/7 PULL
chin ups x 4 x 8 reps all the work out = 60 sec RI PULL DOWNS X 3 (110 X 12) , (120 X 10), (120 X 8) BB BENT OVER ROWS X 3 X 10REPS X 110 LBS one hand db rows x 3 x 60 lbs db 3 x biceps curls x 10 reps x (3/1/1/1) |
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#24 |
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Registered User
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14/7 cardio x 75 minutes on the stationary bike .. moderate intensity
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#25 |
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Registered User
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15/7 cardio 70 minutes stationary bike ... low to moderate intensity
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#26 | |
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I am Rollo Tomassee..
Elite Member
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Quote:
I do different bouts on intesity too on cardio equipment. On a bike Ill increase the intensity for a min then lower it for the next minute and repeat. On the eliptical I go forward for 5 min then backwards for another 5, repeat. Treadmill is usually speed increasing or decreasing rather than incline. Raising the incline pretty far and jogging for a while makes the top part of my foot where it meets my shin burn! |
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6' 209lbs (8/16)
Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal |
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#27 | |
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Registered User
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#28 |
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Registered User
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17/7
i made a decission of having a more acive life style...so i'm gonna join a kick boxing class and do horse riding training besides to weights and usual cardio... cardio ... horseback riding X 30 minutes then pull 3 x wide grip pull ups 10,10,8 RI = 60 sec. 4 x close grip chin ups 7,6,6 RI = 90 SEC. 3 x bb bent over rows (110 x 12) , (137 x 10) , (137 x 10) x 60 sec RI lol my strength increased towards the normal after i refeeded yesterday though i didn't have a good breakfast and did cardio before the workout... one hand db rows x 3 x 10reps x 66lbs x 60 sec RI DB SHRUGS X 2 X 77 each bb curls x 2 x 10 reps |