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Re: Wes's Workout Log
Elbow is still sore, but other than that i feel great. I decided to add another leg day because i felt so good today.
Wednesday November 26/08
Squats.......................5 sets....8,7,6,6,5 reps
Calf Raise....................3 sets.....17 reps
Palm Down Wrist Curls...3 sets.....15,15,14 reps
(superset with)
Palm Up Wrist Curls.......3 sets.....14,14,13 reps
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Re: Wes's Workout Log
Thursday November 27/08
Upper Body (Max)
Bench Press (only last ste is to fail)..........4 sets.....4 reps
Incline Bench Press(pyramid up in weight)..3 sets.....5,5,4 reps
Seated rows (pyramid up in weight)..........4 sets.....10,8,7,6 reps
Upright Rows........................................2 sets.....9,8 reps
Bent Over Raise....................................2 sets.....12 reps
Crunches.......................................... ...3 sets.....17,17,16 reps
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Go Leafs Go ! ! ! !
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Re: Wes's Workout Log
Saturday November 29/08
Lower Body/Forearms
Squats (pyramid up)..........5 sets.....8,7,7,6,5 reps
Calf Raise........................3 sets.....18,17,17 reps
Palm Down Wrist Curls........3 sets....16,16,15 reps
(superset with)
Palm Down Wrist Curls........3 sets....16,15,14 reps
Cardio- 15min (bike) 10 min high intensity/5 min cool down/ done imediately after forearms
Go Leafs Go ! ! ! !
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Go Leafs Go ! ! ! !
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Re: Wes's Workout Log
Last day of my 4 day weekend.
Monday December 1/08
1.)
Upper Body (Rep)
Bench Press (pyramid up).....4 sets...12,8,6,5 reps
Skull Crushers (pyramid up)...3 sets...9,7,5 reps
Pull Ups.............................2 sets...5 reps
Chin Ups............................2 sets...5,4 reps
Lateral Raise......................3 sets...8,7,7 reps
(superset with)
Dumbell Press.....................3 sets...9,8,8 reps
Barbell Curls (pyramid up).....3 sets...9,8,6 reps
Crunches...........................2 sets...17 reps
(superset with)
Leg Raises.........................2 sets....8 reps
2.)
Cardio- 22min (walk)
3.)
Cardio- 20min (bike)
Im considering posting some of my meals from time to time.
Breakfast:
2 cups coffee (cream and 2 sugars in each)
1 bannana
2/3 cup of oatmeal (with a small amount of milk)
1/4 cup trail mix
1 scoop whey protein powder
Post Workout:
2 scoops of gatorade
2 scoops of whey protein powder
1 hour later:
1 bowl of homemade chicken soup (lots of chicken)
2 and a half hours later:
1 bowl of chicken soup
1 glass of milk
1 apple
3 hours later:
1 cup of hot chocolate
1 turkey sandwhich (on whole wheat bread with mustard)
1 orange
1/4 cup of trail mix
After Cardio:
1 bannana
1 scoop gatorade
1 scoop whey protein powder
4 ounces of milk
1 egg
Last edited by wesrman; 12-02-2008 at 04:28 AM.
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