Quads and Calves Today...
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Barbell Squats:
1 x 15 (135), 1 x 10 (185), 1 x 10 (225), 1 x 10 (265), 1 x 8 (275), 1 x 6 (295), 1 x 3 (315)
Leg Extention:
1 x 12 (90), 1 x 10 (100), 1 x 10 (100), 1 x 10 (110)
Leg Press:
1 x 10 (180), 1 x 10 (270), 1 x 10 (360), 1 x 8 (360)
Adductor Machine: 3x 15 reps (100)
Calves
Standing Calf Raise:
1 x 15 (220), 1 x 15 (240), 1 x 10 (270)
Leg Press Calf Raise:
1 x 12 (180), 1 x 10 (270), 1 x 8 (360), 1 x 10 (270)
Seated Calf Raise:
1 x 15 (75), 1 x 10 (95), 1 x 10 (95)
Preworkout: Muscle Milk shake, banana
Workout: 2 tbsp Gatorade powder, 1 tbsp EAAs, 5G Glutamine
Post-workout: Torrent w/ 10G Glutamine
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on 4/11/2008
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5.9
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Another Workout YAY!
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Warm Up: Walking 10 minutes on tredmill
Back:
Deadlifts: 4 x 5 - 10 reps
Reverse Grip Barbell Row: 4 x 6 - 10 reps
One Arm Atlantis Row: 4 x 8 - 10 reps
Hammer Strength High Pull: 4 x 10 reps
Forearms:
Barbell Wrist curl Superset w/ Dumbell Reverse Wrist Curl: 4 x 10 - 15 reps
Calves:
Standing Calf Raise: 6 sets, 2 x normal stance, 2 x toes out 2 x toes in, 15 reps each.
Supplements:
Pre-workout: Green Tea Extract
Workout: 2 TBSP Gatorade powder, 1 TBSP EAAs, 5G Glutamine
Post-workout: Universal Torrent
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on 3/25/2008
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5
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Breakfast Today
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Break the Fast....
8 0z Whole Milk
10 Egg Omelet (3 whole, 7 white, sprinkle of chedderjack cheese)
2 Packets Low Sugar Oatmeal
1 Cup Coffee
Supplements:
Animal Pak
Uni-Livers
Milk Thistle
Cranberry Extract
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on 3/16/2008
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21.3
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Leg Workout Thursday
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Box Squats:
1 x 15(135)
2x 10 (225)
3 x 8 (275)
4 x 8 (275)
5 x 15 (185)
6 x 15 (135)
Dumbell Semi Stiff Leg Deadlifts: (went for pump here)
1 x 12 (70)
2 x 10 (80)
3 x 10 (90)
4 x 10 (100)
Smith Machine Lunge:
1 x 12 (90)
2 x 10 (110)
3 x 10 (120)
Seated Leg Curl:
1 x 10 (100)
2 x 10 (110)
3 x 10 (120)
3 x 10 (130)
Leg Press Calf Raise:
4 x of 10 reps feet straight, 10 reps feet pointed out, 10 reps reverse calf raise,
10 -15 minutes of stretching
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on 2/14/2008
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7.4
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Back Workout Monday
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Straight Bar Chin Ups: 7 - 12 reps (pretty much however many I could get)
Rack Pulls: 4 x 6 - 15 reps
One Arm Dumbell Row: 4 x 6 - 10 reps
Lat Pulldown: 4 x 8 - 15 reps
Pullover Machine: 4 x 8 -12 reps
Forarms:
Barbell Wrist Curl superset w/ reverse barbell wrist curl: 4 x 15 reps
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on 2/12/2008
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9.6
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Another Workout
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Arms:
Triceps:
Dips: 4 x 8 - 10 reps (3 sets with weight)
Barbell Skull Crusher: 4 x 8 - 10 reps
Dumbell Extention: 4 x 8 - 10 reps
One Arm Cable Pushdown: 4 x 10 - 15 (get that lil extra pump that the end)
Biceps:
Barbell Curl: 4 x 8 - 10 reps
Incline Dumbell Alternating Curl: 4 x 8 - 10 reps
One Arm Preacher Machine Curl: 4 x 10 reps w/ dropset 10 reps
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on 2/10/2008
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4.7
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My Workout Today
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Legs:
Plate Leg Press:
1 x 15 (270)
2 x 12 (450)
3 x 10 (540)
4 x 10 (630)
5 x 8 (720)
Front Barbell Squats:
1 x 10 (135)
2 x 10 (155)
3 x 8 (185)
Barbell Stiff Leg Deadlifts:
1 x 15 (135)
2 x 10 (225)
3 x 8 (275)
Walking Lunges: 4 times across the gym
Machine Leg Curl:
1 x 12 (100)
2 x 10 (110)
3 x 10 (120)
4 x 8 (130)
Calves: Standing Calf Press: 3 x 12 - 15 reps
Abs: Decline Bench Situps: 3 x 10 - 25 reps
About 10 minutes of stretching after
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on 2/8/2008
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8.6
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Cottage Cheese
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I just wanted to comment on cottage cheese. For someone with bodybuilding goals such as myself cottage cheese has many benefits. It is a good source of protein (1 cup around 28g) and good source of calcium. I buy the low fat w/ no sodium added. Lately I've been throwing in some fresh blueberries and almonds to add some extra nutrients and some antioxidents. I usally eat this between meals.
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on 1/25/2008
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4.7
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