Training Journal

[lilwoday09smb]

Ok so im 19 years old, approx 192 pounds and 12 percent body fat, just recently got into bodybuilding, before that i just lifted for wrestling. i will try to post some pics soon.

3/16/06
Back
 dead lifts 135 1x10
               225 1x10
               315 1 x 6
               375 1 x 2
               225 1 x 8

pull ups bw 1 x12
           25 pond weight 1 x 6
           25 pound weight 1 x 4
           bw 1 x 10
           bw 1 x 8

barbell rows 135 1 x 10
                  185 1 x 10
                   205 1 x 8
                  225 1 x 4
                  185 1 x 10

low pulley rows 200 1 x 10
                      230 1 x 10
                      260 1 x 8
                      280 1 x 5

barbell curls 95 1 x 15
                 105 1 x 8
                 95 1 x 10
                 95 1 x 10

dumbell curls alternating 40 1 x 20
                                   50 1 x 20
                                   40 1 x 20
                                   40 1 x 20

machine preacher curls   120 1 x 12
                                   130 1 x 10
                                   140 1 x 10
                                   150 1 x 10
                 
reverse e-z bar curls    50 4 x max

abs and 30 minutes of treadmill
                 

[lilwoday09smb]

3/17/06

legs

squats 135 1 x 14
          225 1 x 10
          275 1 x 8
          315 1 x 3
          225 1 x 8

barbell lunges up and down 15 yards, 80 barbell 4 sets

leg press 225 1 x 10  4 plates
             405 1 x 10   6 plates
             585 1 x 10   8 plates
             675 1 x 6   10 plates

leg curls 130 4 x 10

standing calf raises 220 4 x 20

seated calf raises  3 plates 4 x 20

abs 30 minutes of eliptical

[lilwoday09smb]

3/18/06
 abs
cardio, i did slow pace on eliptical for 50 minutes while watching ncaa, wrestling championship, heart rate was between 151-160,

[Ursus]

looks good lookin forward to seeing pics man

[GET_BIGGER]

I would agree.  Sounds like you got a great start into bodybuilding.  Keep up the good work and let us know if you have any questions....

[lilwoday09smb]

ok so yesterday i was at gnc buying protein and i baught measuring tape, i took some cold measurments and this is what i got

neck 16 3/4
chest 44 1/2
shoulders 20
left bicep 15 3/4
left forarm 13 3/4
right thigh 25
right calf 16

[lilwoday09smb]

3/20/06
 

standing calf raises 3 x 220 15-20 reps
seated calf raises 3 x 3 plates 15 reps

dumbell shoulder press 70 1x 15
                                80 1 x 10
                                90 1 x 4

upright rows 95 1 x 12
                  105 1 x 10
                  105 1 x 10

latteral raises 30 1 x 20
                    35 1 x 20
                    40 1 x 20

front raises  30 1 x 20
                  35 1 x 20
                  40 1 x 20

rear delt flys 60 1 x 12
                  70 1 x 9
                  8 1 x 6

dumbbell shrugs 100 3 x max

behind the back barbell shrugs 225 1 x 10
                                          315 1 x 6
                                          225 1 x 10