Wes's Workout Log

[Youngblood]

Don't hurt yourself dude....pay heed to your body telling you when it is hurting.

You're gonna be a beast with the dedication you are putting in...no rush.

[wesrman]

Don't hurt yourself dude....pay heed to your body telling you when it is hurting.

You're gonna be a beast with the dedication you are putting in...no rush.

LOL Ya but i have bad genetics so it takes twice the effort for me to gain muscle.

Everything went well at work, but my elbow is still sore.

[wesrman]

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

[wesrman]

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

[wesrman]

Friday November 28/08
Cardio- 40min (walk)

[wesrman]

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

[wesrman]

Sunday November 30/08
Cardio- 50min (walk)

[wesrman]

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

[wesrman]

Wednesday December 3/08
Cardio 39min (walk)

[wesrman]

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.

[wesrman]

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

[wesrman]

Ive had the flu since last Saturday.

[wesrman]

I finally felt half decent today so i said fuck it and did a workout. Maybe not the best idea, but i couldnt take it anymore. Hopefully it doesnt make me worse.

I mad a few changes to my routine. Im going to try to do a more pure strngth day for my max upper day. So im going to try to do less sets and really concentrate on upping the poundage each workout. Not that i havent been already. Also im doing chins on max day so my biceps get more work. I feel they werent getting worked hard enough with the seated cable rows and hitting them once per week wasnt enough.

Thursday December 11/08
Upper Body (Max)
Bench Press (pyramid up).....3 sets...6,4,3 reps
Chin Ups............................3 sets...6,5,5 reps
Military Press (pyramid up)....3 sets...8,6,5 reps
Bent Over Raise..................2 sets...8 reps
Crunches...........................2 sets 18 reps

[wesrman]

Im still not 100%, but workouts are going great. Which is good because i thought i would lack energy because i had the worst trailer at work last night and ive felt like crap all week.

Friday December 12/08
Lower Body
Squats.........................4 sets...5 reps
Deadlift........................2 sets...5 reps
Calf Raise.....................3 sets...16 reps
Palm Down Wrist Curls....3 sets...14,14,13 reps
(superset with)
Palm Up Wrist Curls........3 sets...14,14,13 reps
__________________

[wesrman]

Saturday december 13/08
Cardio- 58min (walk)