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#11
12-07-2007, 11:34 AM
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Re: William Wallace of Weightlifting
Abs
Crunches 4x20 Super man pilates 3x10 Lying leg raises 4x8 Opposite toe plate side bends 3x20 8 minutes of boxing I thought yesterday was disappointing...i was excited about this week's weigh in, considering since last saturday i lifted 3 times and did cardio 4...ate perfectly. Weigh in: 360.3 I actually gained about a half lb...I don't see how this is scientifically possible, as my calories per day are around 2200...say even 2500 if im somehow that off. Part of the reason I made this journal was to be more committed, but also to hear any feedback on what is the problem. This is extremely discouraging. 
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#12
12-09-2007, 01:24 PM
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Re: William Wallace of Weightlifting
Took a rest day. I'm going to give my currect routine another week, and if still no results, i'll try to work out some other things. But for now, I decided to switch from the elliptical to running on the treadmill. But before I can do that seriously, I need to strengthen my ankle. So i'll take it slow.
20 minute session ankle pain: moderate half jogging, half walking
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#13
12-10-2007, 12:05 PM
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Re: William Wallace of Weightlifting
Morning:
Treadmill 23 minutes ankle pain: pretty bad, because it was still sore from yesterday. But in the past, pushing through the pain with the brace, in the end, i believe strengthened the tendons and after awhile built up a stronger leg. So, i will fight on! jogging, walking: more walking today ------------------------------------------------ Afternoon: It's funny how in the same workout, one muscle group can go terrible, but another can be amazing. For chest, my rotator got blasted and I felt real weak. I figured out my mistake but it was too late for today's lift. I was taking too short a break between sets. In order to keep my heart rate pumping, I was taking very short breaks, about 20 seconds. But the muscle just didn't recover enough in that time. Live and learn. While triceps went amazingly...great pump today. Chest barbell bench 185 10, 8, 6 incline bench 135 8, 6, 6 incline dumbbell bench 50s 8, 8, 6 *cut it short Triceps Skull crushers 25s ez 10x3 superset with incline bench 10, 8, 7 weight plate extensions 45 13, 15, 12 Also did some rotator work
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#14
12-11-2007, 01:56 PM
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Re: William Wallace of Weightlifting
Morning Cardio
Tennis 1 hour --------------------------------------------- Afternoon: Biceps/Forearms/Back Ez bar curls 25 on each side 4x10 seated dumbbell curls 25s 3x10 seated hammer curls 25s 10 10 8 concentration curls 25s 3x8 ez bar forearm shrugs 45s each/side 15 12 12 seated dumbbell concentration shrug 50 3x20 walking plate pinches 45s 3 holds seated dumbbell palms down wrist curls 15s 3x20 good mornings 95 lbs 4x12 115 lbs 3x10 Notes: Awesome workout. I put in adequate rest between sets again, and it was great. My back seems to be progressing amazingly. I was able to really pound out reps with no problem, hopefully with the next workout I can up the weight and push it. Also, the workout was pretty long, almost an hour and 45 minutes. I didn't realize it or I would have taken a whey shake after an hour. Tomorrow i'll let my back rest before I take on squats on thursday, so i'll probably just do cardio.
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#15
12-12-2007, 12:20 PM
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Re: William Wallace of Weightlifting
Today is a rest day for my back so that I can squat it out tomorrow. But nevertheless, I did some light incline walking for 30 minutes for at least my ankle.
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#16
12-13-2007, 12:09 PM
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Re: William Wallace of Weightlifting
played tennis for an hour. Towards the end though I felt pretty burned out...contemplating saving the squats and shoulders for tomorrow. It's a big workout, considering it will help me determine if my improper form really was the cause of the back problems.
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#17
12-14-2007, 04:34 PM
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Re: William Wallace of Weightlifting
Shoulders
Military press 45, 45, 65, 65 4x10 ez bar shrugs 90, 120, 120, 140, 140 5x12 dumbell presses 30s, 40s, 40s 3x10 dumbbell shrugs 50's 4x15 lateral/side raises 10's 8, 8, 10 Rotator work Squats 95 lbs 4x10 Notes: Rotator still hurt from military, but i'll keep moving slowly with it. Surprisingly dumbbell presses were great. Maybe i'll have to try the military presses towards the front of the chest instead of behind the neck. Squats went well, I worked on form and put the weight very low. But after such a long workout (nearly two hours) my back was a little stiff, so I only did 4 sets. Overall a solid session.
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#18
12-15-2007, 02:08 PM
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Re: William Wallace of Weightlifting
Whey day
Previous: 360.3 lbs Current: 357.1 lbs Change: -3.2 lbs Finally some success! After almost two months of no change, i've gotten fantastic progress this week. I've been analyzing all morning what i've done differently this week. 1. Worked out longer, harder, and more often 2. Eaten more calories (an extra 600 a day roughly) 3. Consumed more fat (mostly olive oil) I'll keep all this up in the hopes of continued progress. Good day
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#19
12-17-2007, 04:54 PM
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Re: William Wallace of Weightlifting
Chest
barbell bench 185 8, 8, 8 incline bench 135 8, 8, 6 dumbbell bench 50s 10, 10, 10 incline dumbbell bench 50s 10, 10, 10 flyes 30s 6, 6, 6 Triceps Skull crushers 25s ez 10x3 superset with incline bench 10, 7, 6 weight plate extensions 45 15, 15, 12 Also did some rotator work Notes: rotator sore as usual, solid workout though Also, celebrated the semester this weekend, did gain a lb unfortunately, but I got it out of my system. Weight: 358.4 lbs
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#20
12-19-2007, 11:33 PM
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Re: William Wallace of Weightlifting
Morning: 25 minutes cardio
Incline walking with a few minutes mixed in of jogging. -------------------------------------------------------- Afternoon: Biceps/Forearms/Back Ez bar curls 30 on each side 4x10 seated dumbbell curls 25s 3x10 seated hammer curls 30s 10 10 8 concentration curls 20s 3x10 barbell forearm shrugs 45s each/side 15 15 15 seated dumbbell concentration shrug 50 20 30 30 walking plate pinches 45s 3 holds seated dumbbell palms down wrist curls 30s 3x20 t-bar rows 2 plates 3x10 good mornings 95 lbs 3x10 115 lbs 10 10 6 Notes: Not sure if it was because I was stuck at the office all day today (love saying that now) or the changing of pre workout nutrition, but today I was pumped. What I did was instead of eating the oatmeal with milk and a seperate whey shake, i just put water, whey, and the oatmeal in the blender. Anyways, I worked out for 2 hours (scoop of whey in the middle) and if not for my lower back being completely done, I would have kept going. Also I am going to slowly work in upper back as my lower one keeps getting stronger. Threw in t bar rows today..felt as if the form was not there yet. All in all, amazing workout.
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