[n88tr]

Let's get to it. I'm on a cut but I still move heavy weights. I am currently recovering from a knee injury so I'm keeping my lower workouts on low weight.

Tuesday 25th 2008
up 930 am

945 breakfast:
1/2 lb reduced-sodium turkey
3 slices whole wheat bread
1/2 pt no calories Green Tea
1 cup oatmeal

1015
1 teaspoon creatine mixed w/ 1/2 cup water

1045 gym
traps and tris

shrugs starting out with 1 warmup set of 60 lbs [meaning one 30lb DB in each hand]
progress into heavier weights, 1 set [7-8 reps] 45 lbs
2 sets 40 lbs
1 set 25
1 set 35

chest raises w/ barbell
bar is 45 lbs, added 2 10 lb plates - 65 lbs total 1 set
added 2 more 10lb plates - 85 lbs total 1 set
minused 2 10lb plates, added 2 5 lb plates - 75 lbs total 3 sets

ropepull downs 1 warmup set [tris were my first exercise that I started out with]
60 lbs warmup set, 12 reps
heavier 90 lbs, 6-8 reps, 1 set
lighter 70 lbs, 1 set
lighter still 60 lbs, 1 set
little heavier final set, 70 lbs

ropepull downs w/ straight bar, overhand close grip
warmup set 80 lbs, 10-12 reps, 1 set
a bit heavier: 90 lbs, 6-8 reps, 3 sets

ropepull downs w/ single handle [like the cross cable workout, that grip]
left arm is weaker than right...
LA [left arm] 30 lbs, 10-12 reps, 1 set
RA 40 lbs, 10-12 reps, 1 set
LA 40lbs, 6-8 reps, 3 set
LA 40lbs till failure, 50 lbs, only 4 reps, 1 set
RA 50lbs, 3 set
RA till failure, 60 lbs, 5 reps, 2 sets

little break, 5 mins, started my whey shake while working out after drinking 500 ml of water

tricep press downs [machine]
till failure both sets: start out 72 lbs, 6-8 reps, 1 set
final set: 100 lb, couldn't do it, lowered to 84, was really hard but I got 7 reps done

cool down, post of 2 scoops whey [~ 45 g protein, 160 cal], 1 teaspoon creatine, 1 slice white bread [fast-digesting carb], 2 supp pills

1230 pm, back at home, 2nd meal
3 small carrots
1 medium head brocholli w/ tiny bit of Ranch dressing, maybe 1/2 teaspoon
Met-rx protein bar, 310 cal, 3 sat fat, 32 g protein
1 pt Green Tea [pre-made, 180 cal, 21 g sugar, bad I know]
2 fish oil pills
1 CLA flax seed pill
1 multivitamin

So far. I will complete it by tonight. All comments welcome, esp suggestions.

[ibanezman88]

meals are fine so far
what are you macronutrient totals?

you might want to add some variety to your tricep training. when you said chest raises, did you mean close-grip bench press? if so, that's good because close-grip bench press adds some good mass to your triceps.

you might want to add some overhead tricep extensions with the EZ bar and Lying Tricep Extension a.k.a. skullcrushers.

these exersises are good for building the mass on the triceps.

also, since you're not doing too much for traps (which is ok IMO) you might want to add that to your shoulder or back workout and then put biceps with triceps so you can work them both in the same day.

what is your current split?

also, for writing your workouts, you might want to follow one of these formats.

Close-grip Bench press - 4x12
rope pushdowns - 4x10
etc.

or

close-grip bench press
1x15 45lbs
1x12 55lbs
1x10 65lbs
etc

it's much easier to read and will keep people more interested.

keep it up buddy.

[n88tr]

I'm not doing much for traps? Aww man, I thought all those shrugs were plenty.

I've not done any close grip bench presses, though I want to try them.
------

315 pm 3rd meal
1 large banana
2 slices whole wheat bread
Promax Protein bar, 20 g protein, 280 cal
1/2 pint green tea [80 cal]
2 omega 3-6-9 pills
1 CLA fish oil pill

625 pm 4th meal
2 slices ww bread
1/3 lb meatballs w/ tomato sauce
1 2% skim glass milk
Promax Protein bar, 20 g protein, 280 cal
2 omega 3-6-9 pills
1 CLA fish oil pill

915 pm 5th meal
1/3 lb reduced-sodium turkey
1 yoplait yogurt, no sugar no fat [100 cal]
1 glass 2% skim milk [90 cal]
2 omega 3-6-9 pills
1 CLA fish oil pill

1200 pm 6th meal
casein shake w/ 300 ml water

bed 1215 pm

3-26-08 wednesday
845 am up

900 am meal 1
3 whole scrambled eggs, 2 slices whole wheat
1 cup oatmeal w/ water
1 cup 2% skim milk
1 multivitamin pill
2 omega 3-6-9 pills
1 CLA fish oil pill
2 advil liquid gell pills [for right knee]

10 am
1 teaspoon of creatine in 1 cup water

-- will do light lower workout today, at 1030 actually. I will try to neaten up my sets/reps numbers for readers, ty for the tip.

What do you mean by macronutrients... like my breakdowns of fat, protein and carbs?

[n88tr]

1030
lower body workout [light, light, light for working knee]

3 mins LI on track, warmup
seated leg press
1 x 6 100
1 x 6 120
2 x 6 90

leg press
2 x 6 130
2 x 6 230

hack squat
2 x 8 130
2 x 8 260

single leg curl
left leg 2 x 8 50
right leg 2 x 8 50
left leg 2 x 8 70
right leg 2 x 8 70

leg extension
2 x 8 90
2 x 8 120

machine squat
4 x 8 100

seated calf raises
2 x 6 100
2 x 4 170

stretches

post of
2 slices white bread
2 scoops Whey isolate, 40 g protein
1 teaspoon creatine
2 supp pills

1230 pm
1 no-fat yoplait yogurt [100 cal, no fat, 2 g protein]
1 Met-rx ProteinPlus bar [32 g protein, 3 g sat fat, 310 cal]
1/4 scrambled egg sandwich on whole wheat
1 glass 2% skim milk
1 CLA fish oil pill
2 Omega 3-6-9 pills

315 pm
1 no-fat yoplait yogurt glass 2% skim milk
1 CLA fish oil pill
2 Omega 3-6-9 pills
last bit of reduced-sodium turkey, about 3 slices
2 Promax protein bars [20 g protein, 3 g sat fat, 280 cal]

-- my split:
mon: bis and chest, forearms
tues: traps, tris, abs
wens: lower [all below waist]
thurs: bis and chest, forearms
fri: back, shoulders, delts
sat: cardio, no weights
sun: cardio, no weights

[ibanezman88]

no i meant the volume for traps was not high. but they're more than enough.

why do you do regular bench press on tricep day?

do you have a chest day?

[ibanezman88]

ok
split is good
is biceps and chest something you wanna bring up? is that why you have them down twice a week? if so, that's fine. ok, you're split is ok i would say.

umm.. yes the macros are a breakdown of calories, carbs, protein, and fats.
and water

meals are good bro!!
good job.

umm... you might wanna have eggwhites instead of whole eggs if you're cutting

[ibanezman88]

ok, about your leg workout, i would workout all the exersises that work the quads first, and then work your hamstrings. or vice-versa. just try to do all the quad exersies and the hamstring exersies all together.
the muscles are worked better when the blood is already in the muscle.

so i would change that workout to

seated leg press
leg press
hack squat
leg extension
machine squat
leg curl

actually, i think this is OVERKILL IMO for legs. take out one of the squats. i usually do 3 exersises for quads followed by 3 exersises for hamstrings.

this is an example

squats
leg press
leg extension

followed by

lying leg curl
stiff-legged deadlift
seated leg curl

no wonder why your knee hurts. also make sure you're going as deep as you can and go down slow. even if you have to use less weight.

[Frag Hag]

I'm glad you've decided to make a log! We have similar goals, so i'll keep an eye on this one. You're doing great!

[n88tr]

ibanezman88, bro, you are extremely helpful, please keep up the crits.

I can cut out the squats, considering I don't do them hardly at all. Back a few months ago, winter break at uni I go up to the max plates on the machine, hack squat, 410 lbs with ease, good deep squats, way before my injury to the knee. I fully expect I could do 300 or 350 max now, after 5 weeks of no leg workouts, but I just to EASE back into leg workouts. I think I'll cut out squats or maybe switch every month or so, cut out leg press and squats and the other month do leg press but cut out squats. What do you think about that?

Ty hag, nice to know.

--

up 815 am

830 breakfast
2 slices whole wheat bread slices for my 2 scrambled egg sandwich
1 glass 2% skim milk
1 cup of oatmeal
2 Omega 3-6-9s
1 CLA fish oil pill
1 Multivitamin pill

920
1 teaspoon creatine in 1/2 cup water

940
bicep and chest workout [it's 916 now]

[ibanezman88]

don't cut out squats completely. i meant that you had too many different types of squats in one workout. you had 3.

good breakfast there.

[under construction]

Originally Posted by n88tr

ibanezman88, bro, you are extremely helpful, please keep up the crits.

I can cut out the squats, considering I don't do them hardly at all. Back a few months ago, winter break at uni I go up to the max plates on the machine, hack squat, 410 lbs with ease, good deep squats, way before my injury to the knee. I fully expect I could do 300 or 350 max now, after 5 weeks of no leg workouts, but I just to EASE back into leg workouts. I think I'll cut out squats or maybe switch every month or so, cut out leg press and squats and the other month do leg press but cut out squats. What do you think about that?

Ty hag, nice to know.

--

up 815 am

830 breakfast
2 slices whole wheat bread slices for my 2 scrambled egg sandwich
1 glass 2% skim milk
1 cup of oatmeal
2 Omega 3-6-9s
1 CLA fish oil pill
1 Multivitamin pill

920
1 teaspoon creatine in 1/2 cup water

940
bicep and chest workout [it's 916 now]

I would drop leg press if anything add lunges I think its a great transition exercise between quads and hams. I also do only one leg curling exercise and just add more sets of stiff legs, just my opinion. Go lighter,wrap your knee, shorten your range of motion but dont cut out squats unless you absolutely have to the two times that I injured my knee the doc told me " Well looks like your squating days are over" so in a polite way I told him to go f@#k himself so even if a doc tells you to stop listen to your body.