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  #1  
Old 12-30-2009, 06:28 PM
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curents14 is What are you going to do differently in 2010?
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Started the day off with 10 mins on the bike to warm up my legs

Front squat
3x3 - 185lbs 3x5 - 165lbs

Snatch grip deadlift
3x3 - 185

Speed deadlift (60% max)
8x1 - 125lbs

Lunges db
3x7 - 50lbs dbs 1x10 - 40lbs dbs

Leg lifts
3x12

Dumbbell dead lift
3x10 - 40lbs

To cool down my legs I did 15 mins on the bike.
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  #2  
Old 12-30-2009, 07:24 PM
tmkeehn tmkeehn is offline
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Nice to see you start a journal. What kind of split are you doing, or exercise program you working? Also, what are your short / long term goals?
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5'8, 180lbs- Back to the grind.
Bench: PR 295
Deadlift:PR 405
Squat: PR 375
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  #3  
Old 12-30-2009, 08:12 PM
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curents14 is What are you going to do differently in 2010?
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Im currently doing Eric Cresseys Maximum Strenght program.
Pretesting:
Body weight - 204 lb
Bench press - 190 lb
Box squat - 205 lb
deadlift - 225 lb
MAX chin up - 4


After 8 weeks:
Bodyweight - 205 lb
Benchpress - 235 lb
Box squat - 250 lb
deadlift - 250 lb
Chinup - 7

My short term goals are to do more cardio. Currently I do very minimal cardo and need to work on that. I am short breathed after 15 mins of hard cardio. Also my diet, being a student its hard to plan meals accordingly. Eating on campus often. Starting a few weeks ago I have quit eating school food and am concentrating on pre planning meals.
My goal for my body - I want to be 190lbs, hoping to squat 300lbs by april.
I have recently relized I have no things I'm passionate about, since focusing on weight lifting it's now my main prioraty.
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Old 12-30-2009, 09:23 PM
tmkeehn tmkeehn is offline
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Nice progress so far for sure man, keep it up. The folks here are great at motivating you, even if its checking out their journals and saying "Holy crap, I didn't know man could do such things!"
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5'8, 180lbs- Back to the grind.
Bench: PR 295
Deadlift:PR 405
Squat: PR 375
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  #5  
Old 12-31-2009, 03:48 AM
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curents14 is What are you going to do differently in 2010?
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Ya it's nice to check out everyones progress, it's very motivating!
First day of cardio
Basketball - 30mins moderate - high
elliptical - 15 mins moderate + cool down
Exercise ball crunches 4 x 20
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Old 12-31-2009, 08:07 PM
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Bar bell Bench press - On the floor
3x3 - 230lbs 2x5 - 200lbs

negative push-ups
3x7 1x10
superset w/
seated cable row
4x10 - 240lbs

face pull w/ external rotation
3x10 - 105lbs

1 arm db rows
3x10 - 90lbs

Standing alternating db curls
3x10 - 40lbs

Overhead tricep pulls
3x10 - 105lbs

seated concentration bb curls
3x6 - 90lb

20mins cardio shoveling 5'' of snow out of my driveway
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Old 01-04-2010, 05:50 PM
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Today is day one of my loading phase on Creatine. Never taken it before I'll keep you posted.
Loading: 20 - 25g for 5 days.
then 5 - 10g a day.
taken 45 mins before workout with protine shake and after workout with protine shake.
Any tips or suggestions on when/how/what to take creatine with will be appreciated

Mike
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  #8  
Old 01-05-2010, 09:41 PM
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Decided agianst the loading phase.
3g pre workout
3g post
Both taken with protine

Quick leg warm up on the stepper (level 6)
Squats speed reps (50%)
10 x 2 - 125lbs

Deadlift (from knee caps)
3 x 5 - 275lbs 2 x 7 - 225lbs

Dumbell reverse lunge (front foot elevated 6")
3 x 5/side - 45lbs 1 x 7 - 40lbs

Cable chop (chest high)
3x10/side - 45lbs

Bulgarian split squat hold
2x30secs/side
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  #9  
Old 01-06-2010, 09:03 PM
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Body weight: 203lb

Cardio day
2 vs 2 backetball game 25mins
20mins Stepper (level 6)
Stretch
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  #10  
Old 01-12-2010, 01:01 AM
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Speed pin press (50% max)
125lbs - 10 x 3

Chest supported rows
100lbs - 3 x 5 90lbs - 2 x 7

DB push press
55lb - 3 x 5 50lb - 1 x 7

Straight arm pull down
100lb - 3 x 12

Tricep pull down
120lb - 2 x 10

20mins stepper machine (level 8)
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