[GaTo]

Well i decided I would go ahead and create my own online log because i'm terrible when it comes to tracking my progress so this will force me to jot down my workouts so i can track my gains.

Some background info on me. I'm in Miami, Florida am 22 years old I weighed 230 pounds when I started this routine (as of today i'm at 215) and i'll be updating this log as much as I can.

Since i've been sick i've had time to look at my routine and i've decided to tweak it slightly here is the new routine starting tomorrow (hopefully i'll be over this damn FLU)

This routine is based on MAX-OT principles but i raised the rep count slightly. Do you think this is over training? I've spread it out so that i am not doing cardio back to back or lifting back to back please feel free to comment about any problems you notice. My goal is basically to shed fat while retaining as much muscle as possible i will be doing this routine while on a clen cycle. (clen cycle will start next week)

Day 1 - Back & Traps

Back:
1.Lat Pull-downs….3 sets 6-8 reps (After warm-up)
2.Seated Cable Rows….2 sets 6-8 reps
3.Hyper Extensions….2 sets 8-10 reps

Traps:
1.Barbell Shrugs….2 sets 6-8 reps (After weight acclimation)
2.Dumbbell Shrugs….2 sets 6-8 reps

Day 2 – Cardio Two 20 min. sessions AM/PM

Day 3 - Shoulders and Triceps

Shoulders:
1.Dumbbell Press….3 sets 6-8 reps (After warm-up)
2.Side Lateral Raises….2 sets 6-8 reps
3.Rear Lateral Raises….2 sets 6-8 reps

Triceps:
1.Cable Push-downs….2 sets 6-8 reps
2.Incline Tricep Extensions….3 sets 6-8 reps

Day 4 – Cardio Two 20 min. sessions AM/PM

Day 5 - Wednesday – Legs & Calves

Calves:
1.Calf Raises off Leg Press….3 sets 8-10 reps (After warm-up)
2.Horizontal Calf Raises....2 sets 8-10 reps

Legs:
1.Squats….3 sets 6-8 reps (After warm-up)
2.Stiff Leg Dead Lifts….3 sets 6-8 reps

Day 6 – Cardio Two 20 min. sessions AM/PM

Day 7 - Thursday - Chest

Chest:
1.Flat DB Bench Press….3 sets 6-8 reps (After warm-up)
2.Incline Dumbbell Press….2 sets 6-8 reps
3.Decline Dumbbell Press….1 set 6-8 reps
4.Weighted dips….1 set 8-10 reps

Day 8 – Cardio Two 20 min. sessions AM/PM

Day 9 - Friday - Biceps, Forearms & Abs

Abs:
1.Cable Crunches….3 sets 8-12 reps
2.Weighted Leg Raises….2 sets 8-12 reps

Biceps:
1.Barbell Curls….3 sets 6-8 reps (After warm-up)
2.Hammer Curls….2 sets 6-8 reps

Forearms:
1.Wrist Curls….2 sets 8-10 reps


Two days to Recuperate then begin cycle again

[GaTo]

Here's a legend

*=Stay at same weight
+=move up
- = to heavy take a step down


8/04/05

Back:
1.Lat Pull-downs…. 108x8 108x8 108x8 *
2.Seated Cable Rows….130x8 130x7 *
3.Hyper Extensions…. 45lb x 10 45lb x 10 +

Traps:
1.Barbell Shrugs…. 145x8 145x8 *
2.Dumbbell Shrugs….120x8 120x7 *

[GaTo]

8/04/05

9:30 am used the elliptical machine 20 (max) incline at level 8 resistance.

2240 steps in total calories i'm not sure on i'm guestimating 240 calories burned because i dropped my PDA during the workout, got off the machine to pick it up and it reset itself.

9:00 pm going back for second session will update.

[GaTo]

8-6-05

Day 2 - Shoulders and Triceps PM / Cardio AM

Shoulders:
1.Dumbbell Press…. 110x8 110x8 110x8 +
2.Side Lateral Raises….40x8 40x8 +
3.Rear Lateral Raises….40x8 40x8 +

Triceps:
1.Cable Push-downs….156x8 156x8 o
2.Incline Tricep Extensions….55x8 55x8 55x8 +

[GaTo]

08-08-05

Day 3 - Legs & Calves PM / Cardio AM

Calves:
1.45 degree Calf Raises….200x8 200x8 200x8
2.Horizontal Calf Raises....270x8 270x8

Legs:
1.Squats….135x8 135x8 135x8+
2.Stiff Leg Dead Lifts….195x8 195x8 195x8+

for squats i went for a light weight because whenever i start working out legs again i get VERY SORE!!! Today i'm feeling the effects i can barely move my feet lol.

[GaTo]

8-9-05

Day 4 - Chest PM / Cardio AM

Chest:
1.Flat DB Bench Press….130x8 130x8 130x8 +
2.Incline Dumbbell Press….120x8 120x8 +
3.Decline Dumbbell Press….120x8 +
4.Weighted dips….-70 x 7

8-10-05

Day 5 - Friday - Biceps, Forearms & Abs PM / Cardio AM

Abs:
1.Cable Crunches….120x12 120x12 120x12
2.Weighted Leg Raises….15lbsx10 15lbsx8

Biceps:
1.Barbell Curls….55x8 55x8 55x8 +
2.Hammer Curls….35x8 35x8 *

Forearms:
1.Wrist Curls….35x10 35x8 (had to stop because of pain in wrist)

8-11-05

REST DAY...

I'm starting my first cycle ever of Liquid Clen started first dose at 40mcg, so far so good.

[bigpoppaproppy]

good workouts bro what kinda cardio

[GaTo]

thanks big, i mix it up between the stair climber, eliptical, bicycle and treadmill i do it for 20 minutes each workout at the highest setting i possibly can at the highest incline. Each time i try to do either more steps/revolutions or burn more calories, i love it.