My Workout Blog

day 10
09/11/07
Workout:
1 scoop of creatine before workout
Squats:
2×5 45
1×3 105
1×2 125
3×5 150
up 5

M-press:
2×5 45
1×3 65
3×5 75
up 5

Bent-over rows:
2×5 45
1×3 65
1×2 75
3×5 95
up 5

Chin-ups:
4 x bodyweight (just the negatives)
7 x bodyweight (negatives)
6 x bodyweight (negatives)

Lat pull-downs:
warm up then
10 x 85 lbs
9 x 85 lbs
10 x 70 lbs

day 11
09/13/07
1 scoop of creatine before workout
Squats:
2×5 45
1×5 65
1×3 95
1×2 135
3×5 155
up 5

Bench:
2×5 45
1×3 65
1×2 85
3×5 105
up 5

Deadlifts:
2×5 45
1×5 65
1×3 95
1×2 125
1×5 145
up 5

workout time: 50 minutes.

my arms are sore as hell for 2 days.

day 12
09/15/07
Squats:
2×5 45
1×5 65
1×3 105
1×2 145
2×5 1×4 160
keep the weight

M-press:
2×5 45
1×3 65
3×5 80
up 5

Bent-over rows:
2×5 45
1×3 65
1×2 75
3×4 100
retry

Calf extensions:
7×50 lbs
13×50 lbs
10×70 lbs
8×70 lbs
10×90 lbs
10×90 lbs

gym time 75 minutes

weight 129.2 on an empty stomach after the workout.

week 3 workouts:

09/05/07
1 Creatine scoop 30 mintues before workout on empty stomach.
Workout:
Squats
2×5
1×3 85
1×2 105
3×5 135
up 5

Bench
2×5
1×3 65
1×2 85
3×5 95
up 5

Deadlifts
2×5
1×3 85
1×2 105
1×5 135
up 5

Upright rows:
2×5 30
1×3 40
1×2 50
3×5 60

Incl. Dumbbell flyes:
3×5 30
up 5 next week

day 8
09/07/07
1 creatine before workout
Workout:
Squats:
2×5
1×3 85
1×2 115
3×5 140
up 5
M-press:
2×5
1×3 65
1×2 70
1×5 1×4 1×5 75
keeping the same weight.

Bent-rows:
2×5
1×3 65
1×2 75
2×4 95 1×5 90
up 5 to 95

Wrist curls:
15 x 30 lbs
12 x 30 lbs
15 x 40 lbs
12 x 40 lbs

reverse arm curls:
2×12 20 lbs
10 x 30 lbs
5 x 30 lbs
4 x 40 lbs
4 x 40 lbs

Alternating hammer curls: (light)
10 x 15 lbs
7 x 15 lbs
10 x 10 lbs with 10 x 5 lbs (superset)
10 x 10 lbs with 10 x 5 lbs

day 9
09/09/07
1 scoop creatine before workout
Squats:
2×5
1×3 85
1×2 125
3×5 145
up 5

Deadlifts:
2×5
1×3 95
1×2 125
3×5 140
up 5

Bench:
2×5
1×3 65
1×2 85
3×5 100
up 5

Standing calve raises:
2×5 45
2×12 95
2×12 135
up 10

Shrugs with dumbbells:
2×12 45s
2×12 40s
2×12 35s
up 5 to 50s

Alternating hammer curls:
12 x 10 lbs
7 x 25 lbs
7 x 20 lbs
6 x 20 lbs
up to 30 lbs

Dips:
11 x bodyweight
7 x bodyweight

Reverse Arm Curls:
12 x 30 lbs
8 x 30 lbs
5 x 40 lbs

upright rows:
5 x 40 lbs
5 x 50 lbs
5 x 60 lbs
up 5
workout time 1.5 hours

week 1 day 1
08/22/07
Flat Bench Press:
2×5
1×3 65
3×5 75

Squats:
2×5
1×3 65
1×2 75
3×5 85

Deadlift:
2×5
1×3 85
1×2 105
1×5 115

08/24/07
Creatine use for the first time 1 scoop.
1 Multivitamin.
1 Milk protein shake.
Workout:
Squats:
2×5
1×3 65
1×2 85
3×5 105

Mill. press:
2×5
1×3 55
3×5 65

Bent-rows:
2×5
1×3 55
1×2 65
3×5 75

08/25/07
1 Scoop creatine and multivitamin.
2 Scoops of protein with 1 cup of milk.
1 Multivitamin.

08/26/07
Multivitamin mid day.
2 Scoops creatine half an hour apart before workout.
Workout:
Squats:
2×5
1×3 65
1×2 85
3×5 115
up it 5

Bench:
2×5
1×3 65
1×2 75
3×5 85
up it 5

Deadlift:
2×5
1×3 85
1×2 105
1×5 125
up it 5

08/29/07
2 Scoops of creatine before workout.
Workout:
Squats:
2×5
1×3 85
1×2 105
3×5 120
up 5

M-press:
2×5
1×3 55
1×2 65
2×5+1×4 70

Bent-rows:
2×5
1×3 65
1×2 75
3×5 80
up 5

08/31/07
1 Protein shake.
1 Scoop of creatine.
Workout:
Squats:
2×5
1×3 85
1×2 105
3×5 125
up 5

Bench:
2×5
1×3 65
1×2 75
3×5 90
up 5

Deadlifts:
2×5
1×3 85
1×2 105
1×5 130
up 5

09/02/07
1 scoop of creatine:
Workout:
Squats:
2×5
1×3 85
1×2 105
3×5 130
up 5

M-press:
2×5
1×3 55
1×2 65
3×5 70
up 5

Bent-rows:
2×5
1×3 65
1×2 75
3×5 85
up 5

Alternating hammer curls:
3×10 20

Calves Standing barbell raises:
2×12 45
1×12 65
2×12 95

new pictures soon

I just signed up for Gold gym cause my university gym is crowded when I go there. Overall I liked it.

I guess I’m used to being lazy, like yesterday I slept for almost 16 hours. School is starting this Monday and I’m shrinking in size huh. I’m gonna start working out tomorrow with low weights.

today’s workout:

squats 3×5x125 lbs

Millitary press 3×5x65 lbs

Pendlay rows: 3×5x85 lbs

I haven’t worked out for 2 months and today I finally went to the gym (lazy)

I lost 5 pounds and I’m a lot weaker than the last time i worked out.

Todays workout was

squats 3×5x125 lbs

Bench press 3×5x95 lbs

Deadlift 1×5x135 lbs

i have finally started working out again

todays workout:

squats 135 x 5

deadlifts 150 x 5

bench 110 x 5

dips

i took the last two weeks as a break (although i didn’t intend to do that)

hopefully next monday to go back on track !!

Squats:

5/4/4 x 165 lbs

M-press:

5/5/5 x 85 lbs

Pendlay rows:

5/5/5 x 100 lbs

Pull-ups:

4/3 x bodyweight lol