Pyro's Physique

Pyromt30 · #1 08-11-2009, 02:47 PM

Hello and thanks for checking out my journal.

I have never made one of these before so stick with me until I get the hang of it.

Some information on me:
26yo, 174lbs, around 10%bf (will check with BIA tonight)
PhD student at Dartmouth Medical School, Biochemistry

I got married about 5weeks ago and have been abroad on honeymoon. This journal marks my return to the gym after not lifting and eating whatever was available overseas. I managed to only loose about 8lbs but I deff lost definition and some size.

Yesterday was my first workout in the gym and went like this:

Dumbbell shoulder press: 35lbs/10, 45lbs/10, 50lbs/10
Standing barbell curls: 45lbs/12, 65lbs/10, 85lbs/6
Incline barbell press: 45lbs/10, 60lbs/10, 70lbs/8
One arm bent over rows: 50lbs/10, 60lbs/10, 70lbs/10
Lat pulldowns: 80lbs/12, 100lbs/10, 100lbs/8
Tricep pulldowns: 60lbs/12, 90lbs/10, 120lbs/10

I have started loading creatine and am taking a multi-vitamin as well as glutamine 2xdaily, Xtend before workout, whey protein 2xdaily

It felt great to be back in the gym, the sights, the smells, and the feeling of iron on your fingers and muscles twitching with effort was amazing! That being said I was a little disappointed in my weights as I was stronger 5weeks ago but I do realize this is normal and will hopefully be back to my old self with a few weeks of consistent lifting. I will have diet details next week after I have the weekend to do some food shopping and actually have time to cook!

My goals for the future are:
Compete in my first contest next year
Finish my PhD
Get into Medical School

More immediate goals:
Add significant size over the next 6months
Get my strength up to where it was
Get my next paper out

Pyromt30 · #2 08-11-2009, 10:09 PM

First leg day after 5 weeks!

Leg Extensions: 70lbs/10, 90lbs/10, 120lbs/10, 150lbs/10
Squats: 45lbs/8, 95lbs/10, 135lbs/8, 185lbs/6---after this set my inner thighs cramped up and I was forced to stop
Seated calf raises: 45lbs/15, 90lbs/15, 135lbs/15
Leg Curls: went easy due to cramps, 50lbs/15, 70lbs/15, 90lbs/15

Hanging leg raises
Deep stretching

Hopefully the tightness in my inner thigh goes away by tomorrow

Pyromt30 · #3 08-12-2009, 11:38 PM

Today was cardio day. Started with some stretching and then went on to 6min warm up on the elliptical. Decided to try Tabata intervals. Went 20sec all out followed by 10sec at a moderate pace. Repeated 8 times for a total of 4min. This really got the heart rate up and the sweat was pouring. Cool down for 5min and then hit abs

Pyromt30 · #4 08-13-2009, 10:20 PM

Today was a day of 25's. Felt really good to deadlift again

Deads 225x25
T-Bar Rows 150x25
PullUps BWx25
Lat Pull Downs 100x25

Overhead tricep xtension: 40x10, 60x10, 80x8
Skull Crushers: 45x10, 65x10, 65x10
Rope pulldowns: 80x25

Pyromt30 · #5 08-14-2009, 10:05 PM

Good day, could not be hotter in the gym!

Incline DB Press: 75lbs/16
Decline BB Press: 135/20
Incline Pec Flys: 40/16
Shoulder DB Press: 45/10, 55/10, 65/8
Upright Rows: 65/10, 85/20
Side Laterals: 15/15, 22.5/20

Pyromt30 · #6 08-17-2009, 10:32 PM

So I found my BIA and my bf% was a bit higher than I thought. I thought I was around 10% but it is reading around 11%, not too bad!

Today was an amazing workout. Destroyed the legs and it felt good. Also got the wife to do some squats with me....gotta love a girl who squats!

Warmup:
Leg Extension 90lbs 25 reps
Leg Curl 90lbs 25reps

Squats: 95/10, 135/10, 185/10, 225/8
Seated Calf Raises: 90/15, 135/15, 170/10
Glute Ham Raises: 8 with BW
Leg Extension: Worked up to 190 for 10 than did drop set
Leg Curl: Worked up to 190 for 10

Abs

Pyromt30 · #7 08-18-2009, 10:21 PM

Good workout today, but the gym is sooooo hot.

Pullups: BW+25lbs/25reps

One Arm Dumbbell Rows:
55/10
75/8
95/8

Narrow Grip Pulldowns:
80/15
140/6
120/8
100/10

Hyperextensions:
110/30

Standing BarBell Curls:
65/12
75/10
85/6

Alt Dumbbell Curls
30/10
40/10
50/8

Buddies:
40lbs/6/7/8/9/10/9/8/7

Pyromt30 · #8 08-19-2009, 09:11 PM

Cardio

Tabata Circuit on Bike 8 cycles

Tabata Circuit on Elliptical 10 cycles

President Wilson · #9 08-19-2009, 10:55 PM

Quote:

Pullups: BW+25lbs/25reps

Holy smoke! Thats just sick!

Pyromt30 · #10 08-20-2009, 01:26 PM

Quote:

Originally Posted by President Wilson

Holy smoke! Thats just sick!

Thanks man, When I started lifting I couldn't do one good pullup, I just kept upping my numbers until I could do 10 sets of 10 with BW and then started adding weight. That was actually 5 sets of 5 with about 30sec rest in between. I really felt that the next day though!