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MuscleMag.com > Journal > s_ton's Journal
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45 entries in total ( 0 private )
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s_ton's journal has 3 comments
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Diet is pretty exactly the same. Replaced a protein bar with some beef jerky stuff.
Workout:
Smith machine shoulder presses: 3-sets
DB shoulder press: 3 sets
Side lateral raises: 3 sets
Bent over lateral raises: 2 sets
Leg raises: 2 sets of 10
Crunches: 2 sets of 30
5.0 Kilometer run.
Mood: Currently I'm Excited |
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Recently, I've been keeping track of my progress on another site. It wasn't until recently when i came to check out the new site that I noticed that this journal has quite a lot of reads.
Plans for the day:
Meal 1.)protein shake w/ milk, flax-seed oil.
6:30AM morning run. 5.0 miles
meal 2.) protein shake w/ water, 5g Glutamine
meal 3-4) 4 protein bars total
meal 5-6) 1 cup of sliced chicken breast w/ 2 protein shakes w/water
meal 7.) protein shake, milk, Glutamine, flax-seed oil
and a workout somewhere in between.
post-workout shake, + 48g dextrose, 10g Glutamine.
works out to be 2225 cals, 44/36/20 or something
workout:
Bicep, alt. db curls 3sets
standing bb curls 3 sets
skullcrushers: 3 sets
cable push-downs: 3 sets
forearm workouts 4 sets.
Mood: Currently I'm Awake |
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HAPPY THANKSGIVING!
Well, I've been lazy with the journals. Stopped cutting, started bulking.
Supplements. Whey, L-Glutamine, Creatine Monohydrate, lots of Gatorade, and Lots of food.
So far, I'm doin' a two day split, Chest/tris, and sQuats, deadlifts, lats, and biceps the other.
This week however is a special week when I'm doin' a three day split.
The creatine yeilded amazing gains on lifts. This is now one of my favorite supplements.
Alright, I went from 185 pounds down to 160 5-6%, and now I'm back at 180 tryin' to get to 220-230.
Mood: Currently I'm Amused |
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p: 231 46%
c: 175 35%
f: 43 19%
cal: 2011
WORKOUT
BACK
DB Rows: 90 x 12; 100 x 10; 105 x 9
Pull-ups: 8; 8; 8
cable Rows: 80 x 12; 80 x 10; 80 x 10
BACK
straight barbell curls: 65 x 10; 65 x 10; 65 x 10
CARDIO
Elliptical Trainer: 30 minutes; Target HR: 131
2 minute cool-down
Mood: Currently I'm Amused |
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p: 241 45%
C: 186 34%
f: 50 21%
cal: 2158
WORKOUT
CARDIO
elliptical trainer 58 mins; Target HR:131
2 minute- cooldown
Mood: Currently I'm Amused |
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ROAR! My posts on the 26th, 27th, and 28th disappeared
Mood: Currently I'm Aggravated |
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p:239 44%
c: 195 36%
f: 47 29%
cal: 2159
WORKOUT
CHEST
DB Press: 60 x 12; 65 x 10; 75 x 3
Incline DB Press: 50 x 10; 50 x 7; 50 x 7
Cable x-over: 50 x 12; 50 x 10; 50 x 10
TRICEPS
Cable push-downs: 110 x 12; 120 x 12; 130 x 11
CARDIO
Elliptical trainer: 30 minutes; Target HR: 131
2 minute cool-down
Mood: Currently I'm Amused |
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p: 245 47%
c: 178 35%
f: 42 18%
cal: 2070
WORKOUT
LEGS
Hack Squats: 230 x 12; 270 x 12; 360 x 12
Leg press: 360 x 12; 450 x 10; 450 x 10
Deadlifts: 115 x 12; 155 x 12; 205 x 7
Leg Extensions: 170 x12; 200 x 10; 220 x 10
Prone Leg curls: 70 x 12; 90 x 12; 105 x 10
CALVES
seated calf raises: 90 x 12; 135 x 12; 135 x 12
CARDIO
Elliptical trainer: 30 minutes; Target HR: 131
2 minute cool-down
Mood: Currently I'm Exhausted |
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p: 236 45%
c: 184 35%
f: 47 20%
cal: 2103
WORKOUT
CARDIO
Elliptical trainer: 58 minutes; Target HR: 131
2 minute-cooldown
Mood: Currently I'm Amused |
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p: 235 45%
c: 180.5 35%
f: 46: 20%
cal: 2076
WORKOUT
BACK
DB Rows: 90 x 12; 100 x 6;100 x 6
Cable Rows: 70 x 12; 80 x 12; 90 x 10
Lat Pull Downs: 80 x 10; 80 x 10; 80 x 10
BICEPS
Straight barbell curls: 60 x 10; 60 x 10; 60 x 8
DB Preacher curls: 20 x 7; 20 x 7; 20 x 7
CARDIO
Elliptical Trainer: 30 minutes; Target HR: 131
2 minute cool-down.
Mood: Currently I'm Amused |
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