lsuillini\'s online training journal (comments welcome)
 

Here I go... wish me luck.

Re: lsuillini\'s online training journal (comments welcome)
 

ok, here is my split... I am currently on the shelf for legs and cardio because of a knee injury. I am not trying to become senor bird legs.

Monday - Chest and biceps
Tues. - off (would be HIIT but for the knee)
Wednesday - Back and tris
Thurs. - off (would be HIIT but for the knee)
Friday - Shoulders (would also be legs but for knee)
Sat. - off
Sun. - off

Re: lsuillini\'s online training journal (comments welcome)
 

good luck! are we gonna get some stats/goals/split/diet info? [img]/forum/images/graemlins/smile.gif[/img]

Re: lsuillini\'s online training journal (comments welcome)
 

Okay, so for the part 5-6 weeks I have been doing the following workouts for each of my split days. This is the current week.

Monday

Incline bench - reverse pyramid
115 x 12
125 x 10
135 x 8
145 x 6
135 x 8
125 x 10
115 x 12

Flat Bench superset with Flys

155 x 10 ss 30 x 10
155 x 10 ss 25 x 10
145 x 10 ss 25 x 10
135 x 10 ss 25 x 10

Decline Bench

145 x 10
145 x 8
145 x 6

Biceps

Tri-set

1 1/4 ez-preacher curls 45lbs. x 8 superset with
Incline zottman curls 20 lbs x 10 superset with
21s 30 lbs
repeat 3 times with 2 mins rest in between each tri set

Abs

Resistaball 10x superset with
side bends 10x each side

repeat 4 times with no rest

Re: lsuillini\'s online training journal (comments welcome)
 

Ok here is wednesday:

Back

Pull-ups - 4 drop sets
8 reps no assist, 4 reps 40 lbs. assist
8 reps no assist, 4 reps 40 lbs. assist
5 reps no assist, 7 reps 60 lbs. assist
5 reps no assist, 3 reps 20 lbs. assist, 4 reps 60 lbs. assist

Pullovers superset with dumbell rows
80 lbs. barbell pullover x 10 superset 55 lbs. dumbell rows x 10
50 lbs. dumbell pullover x 10 ss 55 lbs. dumbell rows x 10
50 lbs. dumbell pullover x 10 ss 55 lbs. dumbell rows x 10
50 lbs. dumbell pullover x 10 ss 55 lbs. dumbell rows x 10

Goodmornings
4 sets x 8 reps. @ 125

Triceps

Tri-set done twice
35 lbs. french press x 10
85 lbs. press down x 10
85 lbs. reverse curls x 10

Abs.

Resistaball crunches x 10 superset with
leg raises x 10
repeat 4 times, no rest

Re: lsuillini\'s online training journal (comments welcome)
 

Friday:

Finishing week 8 of the animalistic shoulder blitz... great workout... I highly recommend anyone do it.

I have been getting increasingly sore each of the past 5-6 weeks to the point that Monday is messing up the rest of my week, so I'm going to tone my workouts down a little and take out a couple of the shocking techniques until my body feels better. I've been experiencing some of the symptoms of overtraining. I'm gonna use a more vanilla workout for the next month and then gear it up some more.

I'll post more about my goals and diet in a bit.

Re: lsuillini\'s online training journal (comments welcome)
 

Ok, so here's some basic stats.

Height: 5'10"
Weight: 165
BF: 14%

No measurements at the moment.

Currently bulking... as clean as possible...

I don't compete, but I am most interested in developing some nice bulk so that when I go on my next cut I can evaluate whether this sport is something I really want to get serious about. I'll never stop kicking my own *** in the gym, but I'm not sure how deeply involved I want to get into it. Given my chosen profession, I'm not sure I could ever dedicate the proper time it would take to compete. But I love the lifestyle, so I'll never stop hitting the gym.

Re: lsuillini\'s online training journal (comments welcome)
 

Isuillini, welcome to the boards. Your workouts are solid. What is your chosen profession and what's the nature of your knee injury? (hope I'm not being too personal) There might me some legs exercises you could do without harming it. I look forward to seeing your progress.

Re: lsuillini\'s online training journal (comments welcome)
 

Thanks. My knee is bruised, so I am taking 2 weeks off legs to make sure it heals nicely. It's a relatively minor injury and I only anticipate missing 2 weeks of workouts. I don't want to risk a more serious injury.

I am an attorney so my time can be quite limited. I am currently unemployed, so I have plenty of time to tweak my workouts and concentrate on my diet. I'll start posting my diet here today as well.

Re: lsuillini\'s online training journal (comments welcome)
 

Tuesday Diet (off day b/c of knee)

Meal One
1 wheat bagel w/fat free cream cheese
2 scoops whey protein w/skim milk (46g protein)
1 glass OJ

Meal Two
1/2 cup oatmeal mixed with one scoop whey protein and 1 tbsp brown sugar.

Meal Three
2 scoops whey protein (46g) w/skim milk

Meal Four
Ham sandwich on wheat
1 cup lite yogurt

Meal Five
8oz. baked chicken w/bell peppers