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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
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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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Go Leafs Go ! ! ! !
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Re: Wes's Workout Log
Thursday december 4/08
Upper Body (Max)
Bench Press (only last set is to fail).........4 sets...4 reps
Incline Bench Press (pyramid up).............3 sets...6,6,5 reps
Seated Rows (pyramid up).....................4 sets...9,7,7,6 reps
Upright Rows.......................................2 sets...9 reps
Bent Over Raise...................................2 sets...8 reps
Crunches.......................................... ..3 sets...18,17,17 reps
Routine is going great. Im improving in reps and weight used very steadily.
Last edited by wesrman; 12-04-2008 at 06:39 PM.
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Re: Wes's Workout Log
I had a fairly easy night at work so i decided to do my Lower Body day after work so i will have the whole weekend to rest and grow.
I might have to reconsider how my training days are set up so i have every weekend off so i have more time to recover.
Anyway the workouty went great. I added weight to my Squat, calf raises and forearm exercises.
Friday December 5/08
Lower Body
Squats..............................4 sets....6,4,4,4 reps
Deadlift.............................2 sets....5,4 reps
Calf Raise..........................3 sets....15 reps
Palm Down Wrist Curls..........3 sets....14,13,12 reps
(superset with)
Palm Up Wrist Curls..............3 sets....14,13,12 reps
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