Fahy's Journal **- 250 by 2006-**

[Fahsy]

Wednesday, February 18th: Shoulder, Traps, and calves

Seated Military Press
115x 10 (warm up)
135x 10
145x 7
155x 5 (plus 1 assisted)
135x 10 (excellent set)

Standing Side lateral raises
20x 15
20x 12
20x 10 (kept it light with slower reps)

Upright Rows supersetted w/ L-laterals
85x 12/ 15x 5 (thought I could get more l-laterals than 5)
85x 10/ 15x 5
95x 10/ 15x 5
(The upright rows I did really slowly, great pump)

Dumbbell shurgs (3 second hold at top of each rep)
60x 15
70x 12
80x 10
80x 8 drop to 50x 10 (help last rep at the top til failure)

Standing calf raises
10x12 (each plate weights 20 pounds so this was about 200lbs)
11x10
12x10
12x8 drop to 8x6 drop to 4x6
8x10 drop to 4x8 drop to BWxfailure (enormous pump)

Seated Machine military press
8x10 (each plate weights about 10 lbs)
9x8
8x8 drop to 6x6 drop to 4x3 drop to 2xfailure (couldn't raise arms after this)

A good workout today. My triceps are pretty sore today, so I tried not to use them too much in my shoulder exercises. I went very slow with all my reps today and it felt good. I re-strained my back last night attempted to squat (see above) but it feels ok today. I will still wait til the week after next to attempt squats and deadlifts again. Tomorrow is my off day, Friday I will do back (machines, pullups, rows, ect) and Saturday I will do legs (minus squats unfortunatly). Comments are welcome.

[Fahsy]

If anyone is interested, here is my diet as well:

Meal 1:
1.25 cup oatmeal
12 oz skim milk
6 egg whites
2 whole eggs

Meal 2:
Chicken (about 5-6 oz)
1 cup brocolli
1.5 cup rice (either brown or white)

Meal 32 options here)
a-1 cup oatmeal, scoop whey
b-roast beef (lean) on whole wheat bread

Meal 4:
PWO

Meal 5:
6 oz chicken
salad w/ 1 TBSPN italian dressing
1.5 cup pasta

Meal 6same a meal 3)
a-1 cup oatmeal, scoop whey
b-roast beef (lean) on whole wheat bread

Meal 7:
1 TBSP natty pb
1 thin slice whole wheat bread
1 scoop whey

Meal 8:
2 TBSP natty pb
1.5 cut cottage cheese

I don't know the exact macros, but I'm gaining weight (which is mostly muscle) so I'm not gonna worry about it.

[Fahsy]

Thursday, February 19th: Off day

A much needed day of rest. My triceps, chest, calves, traps, and shoulders are all sore (biceps soreness went away yesterday). My back was hurting this morning but since I have been moving around today it has loosened up. This is what I plan to do for back tomorrow:

Pull-ups- 4 sets to failure
Row machine supersetted w/ bent over lateral raises- 3 sets each
Lat pull down (wide grip supersetted with close grip) 2 sets each
One are dumbbell rows- 3 sets
Incline dumbbell bench rows-1 double drop set
Forearms exercises (2 different one, not sure which though)

[Fahsy]

Friday, February 20: Back and forearms

Pull-ups
BWx 8
BW (minus 30 lbs)x 8
BW (")x 8
BW (")x 6

Row machine supersetted w/ bent over lateral raises
11(110 lbs)x 12/ 15x 12
12x 10/ 15x 10
13x 8/ 15x 8 drop to 8x 7/ 10x 8

Wide grip pull down supersetted with close grip pull down
125x 10/ 125x 8
137.5x 8/ 137.5x 7

One arm pull down
37.5x 10 (each arm) increase to 50x 10 (each arm)

One arm dumbbell rows
50x 10 (went like so I didn't agrivate my lower back strain)
50x 10
50x 10 drop to 30x 8 (did left arm twice with 30 b/c it is weaker)

Incline dumbbell rows
25x 15
40x 10
40x 10

Forearms extensions supersetted with forearm up/downs
20x 10/ 45(olympic bar) to failure
20x 8/ 45 to failure
20x 8/ 45 to failure/ 20 to failure

A good back and forearm workout despite the absence of any freeweight back exercises (barbell rows, deadlifts, t-bar rows). The one arm lat pull down was a new exercise, it hit my lower lats like never before, I highly recommend it. I will definatly have some serious DOMS in my back tomorrow. Tomorrow I will do legs, but will focus on machine work, lunges, and possibly sissy squats so long as my lower back is up to it.

[Fahsy]

Saturday, February 21: Legs

Barbell lunges
135x10
145x7
155x6
135x8

Squats (one light set)
135x 15

Leg Curl machine (had to go light, the motion at the bottom hurt my lower back a little)
8(80 lbs)x 20
9x 15
10x 15 drop to 7x 15

Hack Squat (went light again)
135x 15
135x 15
135x 15

Lunges (again)
100x 5
BW to failure
BW to failrue

I went light so I didn't agrivate my back, I can't wait to squat again. I am going to do an Austrian Blitz with squats either next weekend or the following week. Possibly another Blitz with deadlifts the next. Monday is chest and abs (going back to putting arms on their own day). I am going to try as bench program similar to irandall.

[XxTmL]

Nice journal, keep it up! Hope your lower back fully heals so you can hit the deadlifts hard.

[ThePunisher]

How do you like barbell lunges? I'm ashamed to say I've never tried them.

[Fahsy]

[ QUOTE ]
How do you like barbell lunges? I'm ashamed to say I've never tried them.

[/ QUOTE ]

I like them better than dumbbell lunges, the long bar gives you more balance. You can also do more weight it seems than compared to dumbbells. I do them on a squat rack so if I can't finish my last rep I can just set the bar on the rack.

[Fahsy]

Sunday, February 22: Off day

Didn't wake up til 1 today so I didn't get a lot of meals in, but I needed to sleep.

[Fahsy]

Monday, February 23: Chest and Abs

Barbell bench press
135x 8 (warm up )
205x 5
215x 5
225x 5
235x 5
245x 2 + 3 partials (disapointed that I didn't get 5 full reps)
135x 12

Incline Dumbbell Bench
65x 6 (wtf?)
65x 6 (same?)
55x 8 (I don't know what was up with this exercise)

Incline Flys
35x 10
40x 8 (I was gonna do a third set but incline was not going well for me)

Dips supersetted with push-ups
15x BW/ X (didn't superset on the first set)
12x BW/ 6x BW
10x BW/ 4x BW / droped to knees and did pushups til failure

Incline situps
BWx 25
BWx 20
BWx 15
BWx 12

Dumbbell Bench Press (descending sets)
70(each DB)x 6
60x 6
50x 8
40x 10
30x 10 (did flat flys, not press)

Then I did some painful chest flexing after my shower.

A good workout. I wish I got 245 for the full five reps, at a different gym I got 245 four times back in december (the weights at this gym seem heavier for some reason). I have no idea what was up with my incline bench today. The flexing was really painful and has kept my pump going good. My chest feels kinda wierd after flexing, I have never done it before but I plan to after every workout now.