RenegadeOF's Training Journal for a better tomorrow

[RenegadeOF]

5/12/04

CHEST

Warmup:

1 set/ flat bench press/ 185lbs x 10

Workout

4 sets/ incline dumbell press/ 60lbs (each) x (12,11,12,11)

4 sets/ decline barbell press/ 230lbs x 10
NOTE: Paused at the top of the 10th rep to work
the inner chest

2 sets/ flat flys/ 40lbs x10
- superseted w/ pushups until failure

Just had my two scoops of whey mixed with OJ

[IronFuji]

Good luck with your journal! Is that your PWO shake? Whey with orange juice? If it is, you really need to read the Window of Opportunity article under the nutrition tab.

[RenegadeOF]

[ QUOTE ]
Good luck with your journal! Is that your PWO shake? Whey with orange juice? If it is, you really need to read the Window of Opportunity article under the nutrition tab.

[/ QUOTE ]

Do not fret I have read the Window of opportunity article and many other nutritional tips on this site. I just choose not to follow some of them. I have made extremely good gains by eating a healthy diet of whole foods without much thought on protein and caloric intake. Do not think that I am protein deficient, but my meals arent' based on how many grams of protein I am going to get. I have gone on a successful cut where I eat plenty of fruits (including many many NAKED juices). However I know most of the people on this site shy away from such things.

As far as my PWO shake I have been having it with water ever since I started working out. I have just recently switched to Orange Juice in the past week to get that insulin spike that is needed to absorb nutrients. If I notice any decline in my progress I will go back but for now Orange juice tastes a helluva lot better then water

[RenegadeOF]

I noticed many people have their stats on their journals or sigs so I'll just post mine here.


Age: 17
Weight: 169
Height: 5'9.5''
Body Fat: 9% (haven't gotten formally tested)
Arms: 15inches
Waist: 30inches
Chest (unflexed): 39
Chest (flexed): 42

I"ll try and get some more measurements up such as legs, forearms, and calves.

Where should I be measuring these muscle groups?

[ZEN MASHEENE]

[ QUOTE ]
I noticed many people have their stats on their journals or sigs so I'll just post mine here.


Age: 17
Weight: 169
Height: 5'9.5''
Body Fat: 9% (haven't gotten formally tested)
Arms: 15inches
Waist: 30inches
Chest (unflexed): 39
Chest (flexed): 42

I"ll try and get some more measurements up such as legs, forearms, and calves.

Where should I be measuring these muscle groups?

[/ QUOTE ]

The largest point.

[RenegadeOF]

5/13/04

TRICEPS

Warmup:

1 set/ closed grip bench press/ 140lbs x10
1 set/ diamond pushups/ x10

Workout:

4 sets/ Skull crushers/ x12 (45lbs plates on EZ curl bar)
Superset: One arm French Press/ 30lbs x 10 - 12

4 sets/ Dumbell kickbacks/ 30lbs x 12
Superset: Dips

4 sets/ Daimond pushups/ until failure (each set beginning immediately after partner finished)

[RenegadeOF]

Back/ Traps

Warmup:

1 set/ Bent Over rows/ 140lbs x 10

Workout:

4 sets/ Bent Over rows
2 sets/ 190lbs x 10
2 sets/ 210lbs x 8

4 sets/ Pullovers/ 35lbs plates on EZ curl bar x 10
Superset: Pullups/ 0lbs x 12

4 sets/ Dropset Hyperextensions
50lbs plate x 12 - 15 reps
25lbs plate x 10

4 sets/ Shrugs (rest/pause)/ 260lbs x 15
260lbs x 7
Superset: Static shrugs