ja_ke's log.

ja_ke · 01-23-2006, 05:03 PM

I'm going to be restarting a 5 day split. It seemed to work good for me in the past and I get bored after around 8:30ish am because thats when I get off of work.

My meals are basically like this:

before work - some yogurts and pb or whatever i can make without waking up my house at 4 in the am

after work/pre work out - 4 egg whites 1 whole and oatmeal

post work out - 2 scoops whey + high GI carb

meal - usually tuna or eggs or chicken brest with some kind of whole grain

meal - whatever we have for dinner normally some kind of red meat and potatoe or chicken and rice or something of that sort.

before bed - 2 scoops whey

Sorry it is kind of nonspecific but i do the best I can to eat the cleanest and best I can

Im also taking a MV around 2g of C around 6g of fish oil and ZMA daily.

my split will look like this:

mon - chest
tues - legs
wed - shoulders
thurs - back
fri - arms

I'm a little over 6' tall and weigh about 185.

ja_ke · 01-23-2006, 05:18 PM

Here is my lifts of the day.

Incline DB Press - 75/ 8 8 8
Incline DB Fly - 45/ 8 8 8
Cable Crossover Fly - 4.5/ 10 8 8
Dips - failure/ 12 8 6

ja_ke · 01-24-2006, 03:35 PM

squats -
135 x 10
225 x 10
275 x 10
315 x 10
225 x 10

sldl -
135 x 10
185 x 8
225 x 6
275 x 4

standing calf raise -
240 x 20
240 x 20
240 x 20

leg press -
505 x 10
505 x 10
505 x 10

Today was a pretty rough day. I haven't done over 300 squatting since summer, and same with doing leg presses. I will be feeling this workout tommarow for sure.

01-23-2006, 05:03 PM	#1
ja_ke Pro Stature Join Date: Jul 2005 Location: Allen Park, MI Posts: 209 Recipes: 0 Rep Power: 8	ja_ke's log. I'm going to be restarting a 5 day split. It seemed to work good for me in the past and I get bored after around 8:30ish am because thats when I get off of work. My meals are basically like this: before work - some yogurts and pb or whatever i can make without waking up my house at 4 in the am after work/pre work out - 4 egg whites 1 whole and oatmeal post work out - 2 scoops whey + high GI carb meal - usually tuna or eggs or chicken brest with some kind of whole grain meal - whatever we have for dinner normally some kind of red meat and potatoe or chicken and rice or something of that sort. before bed - 2 scoops whey Sorry it is kind of nonspecific but i do the best I can to eat the cleanest and best I can Im also taking a MV around 2g of C around 6g of fish oil and ZMA daily. my split will look like this: mon - chest tues - legs wed - shoulders thurs - back fri - arms I'm a little over 6' tall and weigh about 185.

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01-23-2006, 05:18 PM	#2
ja_ke Pro Stature Join Date: Jul 2005 Location: Allen Park, MI Posts: 209 Recipes: 0 Rep Power: 8	Here is my lifts of the day. Incline DB Press - 75/ 8 8 8 Incline DB Fly - 45/ 8 8 8 Cable Crossover Fly - 4.5/ 10 8 8 Dips - failure/ 12 8 6

01-24-2006, 03:35 PM	#3
ja_ke Pro Stature Join Date: Jul 2005 Location: Allen Park, MI Posts: 209 Recipes: 0 Rep Power: 8	squats - 135 x 10 225 x 10 275 x 10 315 x 10 225 x 10 sldl - 135 x 10 185 x 8 225 x 6 275 x 4 standing calf raise - 240 x 20 240 x 20 240 x 20 leg press - 505 x 10 505 x 10 505 x 10 Today was a pretty rough day. I haven't done over 300 squatting since summer, and same with doing leg presses. I will be feeling this workout tommarow for sure.