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| IronMass Forums Best damn workout period Workout Logs Discuss Best damn workout period in the Bodybuilding Science forums; The Diet Breakfast 4 eggs 2 slices of toast 1 glass of milk Snack Bran Muffin 1 glass of milk Lunch Sandwich (i.e. meat, cheese, tuna fish, etc.) piece ... |
11-08-2005, 01:52 AM
| #1 |
| Banned  Join Date: Jun 2005 Location: NY
Posts: 1,463
Recipes: 0 Rep Power: 0   |  Best damn workout period The Diet Breakfast 4 eggs 2 slices of toast 1 glass of milk Snack Bran Muffin 1 glass of milk Lunch Sandwich (i.e. meat, cheese, tuna fish, etc.) piece of fruit 1 glass of milk Snack Granola bar Slice of cheese 1 glass of milk Supper Meat (i.e. chicken, beef, pork, etc.) Pasta, Rice, or Potatoes Cup of veggies 1 glass of milk Snack cottage cheese The Workout Monday: (five minutes of light cardio to warm up) Squats 2x8 WU,5x5 Dead lifts 2x8 WU 5x5 Standing calf raise 5x10 Leg raises 5x10 Incline sit ups 3x20 Tuesday: (five minutes of light cardio to warm up) Incline barbell bench press 2x10 WU,5x5 Seated dumbbell shoulder press 5x8 Bicep curls 5x10 French Press 5x10 Bent over dumbbell lateral raises 3x10 Thursday: (five minutes of light cardio to warm up) Leg press 2x8 WU,4x15 Leg curls 4x15 Wide grip pull ups 4x15 Hyper extensions 4x10 weighted ab crunches 4x15 Friday: (five minutes of light cardio to warm up) Incline dumbbell bench press 2x10 WU,4x10 Dumbbell side lateral raises 4x10 Bicep dumbbell curls 4x12 French Press 4x12 Barbell upright rows 3x15 The Supplements Whey Protein Fish Oil Multi Vitamin BCAA The Stats 183lbs,5'9 Calf- 15 1/2" Quads- 24 1/2" :/ Chest-40 1/2" Arms-13" Shoulders-14 1/2" :evil: The Goal Get mass,get motivated like I had before to lift. The Side Info This will be a 12 week workout.Yes,I will be changing them not just this excat routine. (part of the program). I do want to compete sometime in the near future.So,I want no more messing around! Thank you Peaked for giving me the links to the program and diet |
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11-08-2005, 01:58 AM
| #2 |
| Banned Join Date: Jun 2005 Location: NY
Posts: 1,463
Recipes: 0 Rep Power: 0 | Monday 11/07/05 The Workout Squats 2x8 WU,5x5 set one-95lbs (wasn't sure how much I could do)set two-110lbs,three-110lbs,four 115lbs,five 120lbs Dead lifts 2x8 WU 5x5 set one-110lbs,two-115,three-120,four-120,five-125 Standing calf raise 5x10 set one-125lbs,two-130lbs,three-130,four-135,five-135 Leg raises 5x10 Incline sit ups 3x20 The Length 30min. The Comments Todays workout was the best in a long time.I was really liking hearing the sound of weights getting slapped on the bar! Not as much as I coulde've done,but I wanted to get the feel of the routine first |
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11-08-2005, 03:03 AM
| #3 |
| Pro Stature  Join Date: Apr 2005
Posts: 579
Recipes: 0 Rep Power: 9 | Keep up the good work. Those numbers will jump up in no time. |
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11-08-2005, 11:25 AM
| #4 |
| Banned Join Date: Jun 2005 Location: NY
Posts: 1,463
Recipes: 0 Rep Power: 0 | Thanks Flow...incase anyone didn't know I just started squatting when I was in my late 14th year of life :P ...... this morning I got a bad omen:I dropped the carton of eggs,but luckly I only lost 4 of them |
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11-08-2005, 03:06 PM
| #5 |
| Pro Stature Join Date: Apr 2005
Posts: 579
Recipes: 0 Rep Power: 9 | HAHAA, you better watch out today. Nah. I'm sure everything is fine. Good luck. |
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11-08-2005, 05:33 PM
| #6 |
| Der Leutnant Join Date: Apr 2005 Location: tacoma, wa
Posts: 884
Recipes: 0 Rep Power: 17  | more food bro.....much more food
__________________ Live from Baghdad! Ich bin gross und stark! |
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11-08-2005, 08:02 PM
| #7 |
| Banned Join Date: Jun 2005 Location: NY
Posts: 1,463
Recipes: 0 Rep Power: 0 | Schroeder,not to worry  |
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11-09-2005, 02:30 AM
| #8 |
| Banned Join Date: Jun 2005 Location: NY
Posts: 1,463
Recipes: 0 Rep Power: 0 | 11/8/2005 The Workout Tuesday: (five minutes of light cardio to warm up) Incline barbell bench press 2x10 WU,5x5 set one-110,two 110,three 105,four 100,five 100 Seated dumbbell shoulder press 5x8 one-25,two 25,three 25,four 20,five 20 Bicep curls 5x10 set one-70,two 70,three 65,four 60,five 60 French Press 5x10 set one-70,two 75,three 70,four 70,five 65 Bent over dumbbell lateral raises 3x10 Don't even ask  The Length 45 min. The Comments Today well,sucked.Only one word for it.I did okay in weights,I guess.I just wasn't really into it,but on the other side of the coin,it is a good workout.I had a pump so bad in my biceps,and triceps I don't even know how I'm typing this.I can't explain it....I really need to do better next time |
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11-09-2005, 02:41 AM
| #9 |
| Banned Join Date: Jun 2005 Location: NY
Posts: 1,463
Recipes: 0 Rep Power: 0 | Well,my wisdom teeth are starting to come in,I have a dentist appointment Thursday to get some cavativys filled,but a good side is I get to stay home ALL day from school (which I especially hate...f'in private christian school...Yes,I know don't say a word,not a word :p ) |
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11-09-2005, 03:17 AM
| #10 |
| Banned Join Date: Jun 2005 Location: NY
Posts: 1,463
Recipes: 0 Rep Power: 0 | Diet modified 6 am Breakfast 4 eggs 2 slices of toast 1 glass of milk 8 am Bran Muffin Protein shake 10 am (15 min. break from school) Whey in water with an apple 11:45 (second break from school 11:45-12:30) Lunch Sandwich (i.e. meat, cheese, tuna fish, etc.) piece of fruit 1 glass of milk Snack 2pm (waiting for bus) Protein bar,some milk 4 pm Snack 2 Sanwiches with ham,turkey,or tuna Supper Meat (i.e. chicken, beef, pork, etc.) Pasta, Rice, or Potatoes Cup of veggies 1 glass of milk Before bed cottage cheese |
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11-09-2005, 11:17 PM
| #11 |
| Banned Join Date: Jun 2005 Location: NY
Posts: 1,463
Recipes: 0 Rep Power: 0 | Off day.... |
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11-10-2005, 06:47 PM
| #12 |
| Der Leutnant Join Date: Apr 2005 Location: tacoma, wa
Posts: 884
Recipes: 0 Rep Power: 17 | much better man. nice log! ...i wish i had the motivation to keep my own log haha 
__________________ Live from Baghdad! Ich bin gross und stark! |
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11-10-2005, 08:59 PM
| #13 |
| Banned Join Date: Jun 2005 Location: NY
Posts: 1,463
Recipes: 0 Rep Power: 0 | Yea,can't wait to train today... |
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11-11-2005, 01:11 AM
| #14 |
| Banned Join Date: Jun 2005 Location: NY
Posts: 1,463
Recipes: 0 Rep Power: 0 | Well,I tried eating more carbs and drinking more water,but I felt like crap today.I tried workingout,but I just coulden't.I seriously hope I"m not coming down with something.Tommorow I will do todays workout,and Saturday I will do fridays workout IF it goes any better on how I'm feeling |
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11-11-2005, 02:03 AM
| #15 |
| a la commode  Join Date: May 2005
Posts: 4,247
Recipes: 2 Rep Power: 96 | Your plan isn't smart, just skip this workout and don't risk ****ing your CNS. |
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11-11-2005, 02:21 PM
| #16 |
| Banned Join Date: Jun 2005 Location: NY
Posts: 1,463
Recipes: 0 Rep Power: 0 | k,thanks peaked |
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11-11-2005, 08:18 PM
| #17 |
| Banned Join Date: Jun 2005 Location: NY
Posts: 1,463
Recipes: 0 Rep Power: 0 | Definatley feeling better today |
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11-12-2005, 12:30 AM
| #18 |
| Banned Join Date: Jun 2005 Location: NY
Posts: 1,463
Recipes: 0 Rep Power: 0 | gonna replace upright rows with military press |
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11-12-2005, 12:35 AM
| #19 |
| a la commode Join Date: May 2005
Posts: 4,247
Recipes: 2 Rep Power: 96 | Why don't you try some face pulls? |
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11-12-2005, 01:09 AM
| #20 |
| Banned Join Date: Jun 2005 Location: NY
Posts: 1,463
Recipes: 0 Rep Power: 0 | never heard of them |
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11-12-2005, 01:12 AM
| #21 |
| a la commode Join Date: May 2005
Posts: 4,247
Recipes: 2 Rep Power: 96 | Search. |
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11-12-2005, 01:15 AM
| #22 |
| Banned Join Date: Jun 2005 Location: NY
Posts: 1,463
Recipes: 0 Rep Power: 0 | I'm working on it... :p |
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11-12-2005, 01:23 AM
| #23 |
| Banned Join Date: Jun 2005 Location: NY
Posts: 1,463
Recipes: 0 Rep Power: 0 | |
