Fergie80's Journal 1 (Comments Welcome)

[fergie80]

Week 4 Day 4 - Quads/Calves

Front Squat 4x8 @135
Split Squat, RFE 3x10 @25
Light Leg Ext. 3x12 @45

Standing Calf Raise 3x10 @90
Seated Calf Raise 3x10 @60

COMMENTS:
I missed last week, so everything kind of stayed the same for the most part. I felt very strong on the front squats though...Strong Day!

[fergie80]

Day Off today...watched movies and ate like a mad man.

[fergie80]

Week 5 Day 1 - Rot Cuffs/Chest/Tris

Cable Ext. Rot. 2x15 @20
DB Ext. Rot. 2x12 @15

DB Incline Press 3x7 @55
DB Decline Press 3x8 @45
HS Wide Press 3x8 @170

Dips 3x10 @BW
DB Skulls 3x10 @20
Rope Extension 3x15 @60


COMMENTS:
Move everything up...Wide Press is really coming along!...Strong Day!

[fergie80]

Week 5 Day 2 - Hamstrings/Hips

Deadlift 4x10 @125
RDL, one leg-DB 3x8 @35
Leg Curl 3x8 @70
Back Ext. 3x12 @25

COMMENTS:
Lower back was very sore today...Fair Day.

[fergie80]

Week 5 Day 3 Rot. - Cuffs/Back/Bis

Cable Ext. Rot. 2x12 @25
DB Ext. Rot. 2x15 @12

Chins 3x8 @BW
EZ Bent Over Row 3x8 @100
Pullovers 3x8 @85

EZ Rev. Curls 3x8 @40
DB Hammer Curls 3x7 @25
BB Curls 3x8 @60

Wrist Curls 3x25 @45

COMMENTS:
Very strong day...my bis felt rejuvenated for some reason and I haven't had a layoff or anything, but I guess thats good. I worked them how I wanted...Awesome Day.

[fergie80]

Started playing racquetball again...I'm gonna be doing this every Friday! Great cardio and hand and eye coordination for me. I love it!

[fergie80]

Week 5 Day 4 - Quads/Calves

Front Squat 4x8 @135
Split Squat, RFE 3x8 @30
Light Leg Ext. 3x15 @45

Standing Calf Raise 3x8 @100
Seated Calf Raise 3x8 @70

COMMENTS:
Strong Day...my front squat form is excellent. I still HATE split squats!

[fergie80]

One more week of this routine and than it is time to move on to something else. My trainer is going to evaluate my progress and help me see if I should get on a cut or stay on my bulk for a couple more weeks. I have gained about 15lbs so far...I think it could be more but I didn't always eat the way I should have. I'm starting to get the belly that I don't want.

[fergie80]

Week 6 Day 1 - Rot Cuffs/Chest/Tris

Cable Ext. Rot. 2x15 @20
DB Ext. Rot. 2x12 @15

DB Incline Press 3x8 @55
DB Decline Press 3x8 @50
HS Wide Press 3x8 @175

Dips 3x10 @BW
DB Skulls 3x10 @20
Rope Extension 3x12 @65

COMMENTS:
Moved up the weight on most of my chest exercises...good Day

[fergie80]

Week 6 Day 2 - Hamstrings/Hips

Deadlift 4x8 @130
Good Mornings 3x8 @75
Leg Curl 3x10 @70
Back Ext. 3x12 @25

COMMENTS:
Replaced One-legged DL with Good Mornings...Low weight to get use to them...Fair Day.