bbnoobs’s BodyBlog

I played softball last night and I think I threw my shoulder out a little bit. Its making an annoying popping/clicking sound when I tried to do Flies today. It doesnt hurt at all, but it worries me a little bit. Anyways, I hit the gym today as follows

Chest:

Incline Bench Press: 115 lbs. 10,8,6  After warm up with the bar.

Bench Press: 115 lbs 10,10,9.

Incline Dumbell Flies: 2 25lb weights. 10,8,7.

I would have done a set of decline but the gym was busy and it kind of aggravated me waiting for the bench.

Cardio:

Racquetball for 30 mins.

Just got a Job as a bar back where i work fri and sat. The shifts are 12 hours so its hard to get all the food i need…. Anyways back to the gym tomorrow. Hit it… and hit it hard.

Today I hit the gym at about 1:30 pm.

Bi’s:

Standing Barbell Curls- 50 lbs. 3×10

Isolated Preacher Curls- 20 lbs. 3 sets, 10, 10, 9 reps.

Isolated Cable Curls- 25 lbs. 3×10.

Straight Bar Cable Curls- 50 lbs. 3×10.

Tri’s-

Sitting Tri Extensions (2 Arms)- 30 lbs. 3×10.
Rope Pulldowns- 60 lbs 3×10.

Skull Crushers (on isolated handles on machine)- 30 lbs. 3×10.

Dips- 3×8

I have been hitting my new routine for the past two weeks now. I have to say… I feel like I have lost a small amount of body fat, yet I have gained 3 pounds. So far so good, and as we all know it takes patience and commitment to see results. Im going to hit the gym hard and try to keep my reps a little lower by adding more weight (Keep them around 8-8-6). I will post pictures after ninety days.

I will be hitting the gym as follows:

Day 1- Bis/Tris/Abs

Day 2- Chest/Legs

Day 3- Shoulders/Back/Abs

Day 4- Off

Repeat.

I will be doing 4 exercises per body part. 3 Sets (after a proper warm up), 8-10 reps per set. If the third set doesnt end in failure of the muscle… the weight will be increased.

This is my new routine. It will last 90 days. Progress will be tracked and results will be measured here in this blog.

OVERALL GOAL- BRING BODY FAT % DOWN, WHILE GAINING LEAN MUSCLE MASS.
My diet will consist entirely of the following:

Breakfast- Bowl of Kashi Go Lean Cereal, Banana, 15 Peanuts, Multi-Vitamin, Vitamin C
Snack- Muscle Juice Protein Shake (2 Scoops), Dannon Light and Fit Yogurt

Lunch- Turkey (Low Sodium) and Lettuce in a Spinach Wrap, 3 Eggs

Snack- Pure Protein Bar (Chewy Chocolate Chip)

Dinner- At least 6 oz Grilled Chicken Breast, Cup of Brown Rice, Veggie Medley

Snack- 100% Whey Protein Shake (2 Scoops)

Supplements:

BSN No Xplode- 1 Scoop Pre-Workout (on workout days only)

BSN Cell Mass- 1 Scoop Post Workout (everyday)

Muscle Juice Protein

ON 100% Whey Protein

Pure Protein Bars

*Note- This diet is subject to change during routine in order to tweak results for the better.