xBoBx

[xbobx]

03.23.2006
Flat Bench
145*10*2
145*8
185*4
185*3

Dumbbell Press
20*20
35*12*3
55*12*2
65*8
70*7(couldnt get last one up)

Flys
20*8*2

Skullcrushers
65*12*2
75*10
85*10

Cable Flys
10*10
15*10
20*10
25*10

-Just getting back into it from taking like two weeks off bc of the flu so I just wanted to get the ol' bones moving some

[tman55]

thanks for posting your journal

[Winter]

Welcome and keep us posted.

[adidamps2]

welcome aboard bro. whats your stats?

[xbobx]

21 years old
5'8"
186lbs
no clue where my BF is right now

[pretty ricky]

good to see a new journal.

[rookie03]

post your diet for a few days too, their lays where most people need the most help, not the training part.

[xbobx]

my diet is no where at all where i want it to be.i still eat likt 6-7 times a day but it is hard with working 12hour rotations at the pharmacy though....i will post up what i have done the past couple days when i get off work though.....i have a log with it sitting my desk there

[mister69]

welcome

[xbobx]

Got out of work before the gym closed so I was able to get about 35-40 minutes in tonight.

3.24.26
Rear Delt(Reverse Fly Things)
40*10*2 really quick warm up

Standing Rows
25*10*1
45*20*1
70*16*1
90*12*1
115*8*1
125*8*1 drop set 100*8*1

Seated Row
75*12*1
120*10*1
135*8*1
165*5*1

Deads
135*8*1
225*5*1
315*fail (attempt #1)
315*1*1


Didnt have much time to get anything done bc I didnt have too much time to get any good lifts in. I am still trying to get more into my back but I am still unfamiliar of what I could do for it though which sucks. Deads seemed to go a lot better than the first time I ever did them two weeks ago and from one of the trainers I had check my form I have pretty good form I guess. Since this was only the second time I have ever done them I think I did pretty damn good with them though

[mister69]

nice deadlift, try doing deadlifts first.

[xbobx]

Ok here are a couple days out of my so-so diet

Day One
Meal 1-Two Cups Oatmeal....and all the vitamins (multi-vitamin, vitamin c,
vitamin b 2-3grams of fish oil)
Meal 2- yogurt

Meal 3- ~4 whole eggs, couple slices of wheat bread, 12grams flax seed

Meal 4- yogurt

Meal 5- Tuna and OJ shake-thingy (similar to Vanders Apple Juice and Tuna)

meal 6- Bratwurts(ya i kno probably not a good idea) no bread, green pepper, onion

meal 7-2 bananas

bedtime- 6 capsules t3 nitro


Day Two
meal 1- two cups oatmeal....and all the vitamins and what not again
meal 2- yogurt
meal 3- ~4-5 eggs and couple slices of wheat bread
meal 4- ~4-5 eggs and couple slices of wheat bread
meal 5- two cups yogurt
meal 6- skinless chicken, corn, little bit of brown rice

-----------------------------------------------------------------------
i know it isnt as good as it can be but i am cleaning it up. its better than it used to be

meal 1---5 cups of ceral (whatever i had at the time)
meal 2---24oz smoothie with 5g creatine and 25g protein
meal 3---double cheeseburger and fries with 32oz rootbeer
meal 4---24oz smoothie with 5g creatine and 25g protein
(preworkout) 5-10grams NoXplode
meal 4---2-4 bananas and an apple and a coke
meal 5---whatever the parents made for dinner

I am glad I quit that job bc I had to eat on the run and I usually at in the car going to meetings and coming or goin home from work. Thats helped me go from 135 to 210 pretty damn quick....so its definately a major improvement

[mister69]

try cutting down to one cup of oatmeal w\a whey shake for meal 1

meal 2, 4 , 7 have protein\vegies if u are carb sensitive---

bedtime- try some ff cottage cheese and some natty pb

[xbobx]

the whey i have actually makes me sick and i havent found one that doesnt give me any problems with making me really nauseous....ya i kno 2, 4, and 7 need to be adjusted and am gonna do so when i get a chance to go to the store to get some food......my parents bought me a case of bananas and like 30 packages of yogurt so i am trying to get rid of it
never tried cottage cheese actually i will look into that one and got a ton of pb floating around....i am tryin to keep the carbs low to try cut down carb intake to see if it will help me get rid of some bf that is present

[xbobx]

3.25.2006
Hack Squats
90*10*2
180*10*3

Leg Press
90*10*2
180*8*2

Box Squats
135*8*2 started to hurt my knees so i stopped them

Squats (no box)
135*10*1
225*8*2

Leg Extensions
60*10*2
70*10*1

Leg Curls
70*10*1
110*8*2
170*3*1

Calf Extension
90*16*1
130*16*1
250*10*1
290*failed

Cardio
10 minutes at 3.6mph


-Cardio was really short because my knees were bothering me pretty good by the end of the workout
-Did box squats witha bench that was right below my knees so when I was resting at the bottom I was at less than 90 degrees. I t sucked because I did something to my knee while doing the few I did and it really bothered my right knee

[Winter]

Get some knee wraps and see how everything goes next workout.

[xbobx]

ya i have some for some reason i didnt have them in my bag when i got to the gym but i found at home where i had left them a couple weeks earlier

[xbobx]

3.26.2006
Didnt do any lifting today went and did some abs and some cardio
Abs
Just went through and did a lot of torse twists, hit up weighted crunches. Went to incline crunches with a medicine ball and did as many as I could with it held at my chest, straight overhead, and moving side-to-side as i was moving up and down.
Cardio
30minutes treadmill at 3.0 mph with a incline of 7
30minutes eliptical at 5.0mph starting and finished at doing 10.2 mph



That is all I really could get accomplished today sadly. I was at the gym for about 2 hours 15 minutes and I couldnt get in to do any hanging leg raises or anything else for the abs. It sucks and now I know why I stopped going on Sundays because of how crowded it can be. Really crappy day for what I did but at least I was able to get some done and tomorrow will be a better lift

[xbobx]

03.27.06
Shrugs
70*20*1
135*12*4
225*5*2

Alternating Curls
15*25*1
25*10*1
40*8*1

Hammer Curls
15*14*1
25*12*1
40*4*1

EZ Bar Curl
60*8*2
80*3*1
60*10 drop 50*8
50*10 drop 40*10
40*10 drop 30*10

Preacher Curl
45*10*2
70*10*1



Felt pretty damn good today for what I did today. Shrugs were crappy because I didnt do as many as I wanted to.

Am I missing something from this workout?

[xbobx]

3.28.06
Flat Bench
135*16*1
135*12*1
155*10*1
185*8*1

Wrist Curls
40*12*2
50*12*2
60*12*2
80*8*1

Tricep Pressdown
40*30*1
100*20*1
120*12*2
160*10*1

Cable Fly
15*20*1
20*10*2
30*10*1

Taking another stab at the chest workouts and it seemed to go ok. I am gonna hit triceps again in two days (because I am taking a day off tomorrow) since I got a call in the middle of my workout saying my best friend killed himself so I stopped.

[xbobx]

after the wake I went and did some deadlifts and am just gonna post up my numbers

135*10*1
225*8*2
315*1*1
315*2*1
375*failed


I got 315 up pretty easily this time which was awesome. When I tried couldnt finish it off...

[Winter]

Nice deads. You didn't do anything else?

[xbobx]

i didnt do anything else....i wasnt even planning on lifting today at all...I had to do something to get my mind off my good buddy hanging himself and deads seems like the right thing to do. I am gonna do my back tomorrow though

[Winter]

I'm sorry to hear that. My prayers go out to your friend.

[xbobx]

thanks bro much appreciated