Topic: 2006 Spring Semester Workout (Jan 15th - May 15th)

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Posted at July 30, 2007, 7:03 pm:

Hi All, I've done one journal so far (2005 Fall Semester workout (Aug 29th - Xmas)), here's my final stats at the end of my last journal
-bodyweight: 176.5 lbs | body fat: ~13
----------------------------------
Bench: 150*
Incline bench: 125*
Leg press: 470*
Squat: 200*
BB Curl: 75*
Cable pressdown: 150*
Wide-grip Chin-ups: bodyweight*
Arms: 13.25, legs: 24.
-----------------------------------
Goals for this session
---------------------------------------
Bench: 175*
Incline bench: 145*
Leg presses: 520*
Squats: 220*
BB curls: 80*
Cable pressdowns: 170*
Wide-grip chin-ups: bodyweight*1
Arms: 13.5, legs: 24.
----------------------------------------
i was on a 5/2 split, i'm switching to roughly a 3/4, w/ 4 days to rest (i'm thinking of a rest day following every chest/legs/back workout, but group arms and shoulders together following one another) , it's more realistic to follow (didn't follow the 5/2 that well during my last journal), and allows me flexibility in my scheduling. i'm going to work out in the new gym on campus this sem, so some of the stats might be a bit different and i'll tune everything as it goe
same diet program -> low fat, complex carb, 1 g protein / 1 lb diet, protein mostly from chicken / fish, lots of yogurt and milk.
protein shakes - isopure (adding 10g glutamine) + ON egg/casein (for night
supplements: glucosamine, omega 3, multi-vit, calciu
no creatine yet, i don't want my weight to go up for no
Another major goal i got for this sem is to drive my body fat to ~10% or below from the now ~13
That's all! 1st workout tomorrow, can't wait to check out the weights room in the new gym

Original of the message was taken from http://forum.bodybuilding.com/

Replies:

1 hr, 16 sets Bent-over BB Rows (overhand grip): 115*10, 125*9, 135*7...

14:50 - 15:45 PM (55 mins) | Total: 16 sets Heavy upright rows: 65*...

hey man, glad to see you got your new program started up.

hey Rich, yea it's getting harder to keep up w/ the protein intake, bu...

17:50 - 18:55 PM (1 hr 5 mins) | Total: 24 sets BB Curls: 50*12, 60...

16:50 - 17:55 PM (1 hr 5 mins) | Total: 16 sets Squats (w/ smith ma...

17:25 - 18:15 (40 mins) | 16 sets Bent-over BB Rows (underhand grip):...

16:30 - 17:30 PM (1 hr) | 16 sets Flat BB Bench Presses: 105*12, 12...

14:15 - 15:05 (50 mins) | 24 sets Standing BB Curls: 40*12, 60*8/10, ...

13:15 - 14:35 PM (1 hr 20 mins) | 16 sets Flat BB Bench Presses: 115*...

16:15 - 16:50 PM (35 mins) | 12 Sets Magnum Leg Press: 230*12, 310*...

11:40 - 12:40 PM (1 hr) | 12 sets Seated Cable Rows (w/ narrow v-ba...

12:10 - 1:30 PM (1 hr 20 mins) | 32 sets Every exercise is done on ...

18:10 - 19:20 PM (1 hr 10 mins) | 16 sets everything is done on the...

15:50 - 16:45 PM (55 mins) | 12 sets Squats (w/ Smith Machine): 120...

solid workouts lately man.

thanks man, it's fine i know u've been very busy lately.

17:35 - 18:45 PM(1 hr 10 mins) | 24 sets | location: NAT EZ-Bar Cur...

17:15 - 18:30 PM (1 hr 15 mins) | 16 sets | location: NAT BB Flat B...

New workout routine: I might modify a thing or two in the upcoming we...

16:50 - 17:50 PM (1 hr) | 24 sets Bent-over BB Rows (underhand grip):...

12:30 - 14:15 PM (1 hr 45 mins) | 8 sets | location: NAT Biking +30 M...

15:30 - 17:30 PM (2 hrs) | 8 sets | location: Shell +30 mins runnin...

18:00 - 19:30 PM (1 hr 30 mins) | 24 sets | Location: NAT (Both Sid...

16:55 - 18:25 PM ( 1 hr 30 mins) | 24 sets | Location: NAT (Both Si...

16:00 - 17:50 PM (1 hr 50 mins) | 16 sets | Location: SERF (Both Si...

yeah, shoes man.

yea man, i totally forgot, i was a little nervous bout this exam u see...

15:15 - 18:05 PM (2 hrs 50 mins) | ~28 sets | Location: Shell +20 Min...

this is probably the 6th or 7th plan i've come up w/ since i started w...

so, still doing back with chest huh? oh well, whatever works for you b...

I see your coming down in wieght, so is this whole semester a cutting ...

hey Rich, yea i'm pairing chest w/ some back exercises like wut i did ...

15:30 - 17:30 PM (2 hrs) | 24 sets | Location: NAT Decline Crunches (...

16:30 - 17:45 PM (1 hr 15 mins) | 12 sets | Location: NAT Cable Pre...

Recap: went back to Eau Claire, WI, which is 1 hr driving from Minnea...

17:55 - 18:50 PM (55 Mins) | ~24 sets | Location: NAT Heavy Upright R...

17:10 - 19:05 PM (1 hr 55 mins) | 20+ sets | Location: NAT Parallel B...

i took ~2 hrs for yesterday's workout because of a pre-workout swimmin...

18:20 - 19:40 PM (1 hr 20 mins) | ~24 sets | Location: NAT 3-Part C...

16:10 - 17:45 PM (1 hr 35 mins) | ~24 sets | Location: SHELL Obliques...

17:15 - 19:05 PM (1 hr 50 mins) | 24 sets | Location: NAT DB Flat Ben...

18:20 - 18:50 PM (30 mins) | 8 sets | Location: SHELL Squats (regul...

12:30 - 13:40 PM (1 hr 10 mins) | 24 sets | Location: SHELL DB Alte...

17:45 - 18:40 PM (55 mins) | 16 sets | Location: NAT Incline DB Pre...

17:55 - 18:55 PM (1 hr) | 20 sets | Location: NAT Leg Extensions (f...

17:15 - 19:05 PM (1 hr 50 mins) | 20 sets | Location: NAT DB Presses ...

16:10 - 17:45 PM (1 hr 35 mins) | 20 sets | Location: SERF Obliques S...

15:00 - 19:15 PM (4 hrs 15 mins) | ~20 sets | Location: NAT BB Flat...

dude, seriously, start taking creatine or something.

incline/flat/decline/flys, i do them all, i hit chest twice a week, i ...

17:20 - 17:55 PM (35 mins) | 8 sets | Location: NAT Squats (free we...

17:00 - 19:00 PM (2 hrs) | 28 sets | Location: NAT Heavy Upright Ro...

17:15 - 19:05 PM (1 hr 50 mins) | 20 sets | Location: NAT Incline DB ...

17:05 - 18:25 PM (1 hr 20 mins) | 16 sets | Location: NAT BB Lunges (...

17:20 - 18:15 PM (55 mins) | ~28 sets | Location: NAT Behind-the-Ne...

17:05 - 18:35 PM (1 hr 20 mins) | 20 sets | Location: NAT DB Flat Ben...

17:15 - 18:20 PM (1 hr 5 mins) | ~20 sets | Location: NAT Front Squat...

now that's what i'm talking about man.

17:40 - 18:15 PM (35 mins) | 12 sets | Location: NAT Clean and Pres...

17:25 - 19:25 PM (2 hrs) | 36 sets | Location: NAT Incline DB Press...

how do you like the bent over db rows? i think you should be doing mor...

yea i do about 125-135 for bb rows, i normally do less w/ db for the s...

16:05 - 17:50 PM (1 hr 45 mins) | 24 sets | Location: SERF DB Presses...

17:30 - 18:30 PM (1 hr) | 20 sets | Location: SHELL BB Flat Bench P...

17:30 - 18:40 PM (1 hr 10 mins) | ~16 sets | Location: SHELL Squats...

16:45 - 18:35 PM (1 hr 50 mins) | 28 sets | Location: NAT Military ...

17:10 - 18:45 PM (1 hr 35 mins) | 20 sets | Location: NAT Decline D...

19:15 - 20:00 PM (45 mins) | 16 sets | Location: SERF Magnum Machin...

13:30 - 14:15 (45 mins) | Cardio | Location: SERF Extended Elliptic...

Session One: 10:45 - 11:55 AM (1 hr 10 mins) | Cardio | Location: SERF...

Session 1: 16:55 - 18:05 PM (1 hr 10 mins) | ~16 sets | Location: NAT ...

3:15 - 6:30 PM (3 hrs 15 mins) | 24 sets | Location: SERF +2 hrs Vo...

18:10 - 19:45 PM (1 hr 35 mins) | 20 sets | Location: NAT Incline D...

17:05 - 18:30 PM (1 hr 25 mins) | 16 sets | Location: NAT Leg Press...

17:20 - 18:30 PM (1 hr 10 mins) | 28 sets | Location: NAT DB Presse...

looks like you are making some solid gains lately.

17:00 - 19:05 PM (2 hr 5 mins) | 24 sets | Location: NAT BB Flat Be...

lol Rich when did i become ur prodigy? to claim that title i'm thinki...

17:30 - 19:45 PM (2 hrs 15 mins) | 16 sets | Location: NAT Squats (fr...

17:30 - 20:50 PM (2 hrs 20 mins) | 32 sets | Location: NAT Military P...

17:05 - 18:05 PM (1 hr) | 16 sets | Location: NAT Incline DB Presses ...

20:55 - 21:40 PM (45 mins) | 16 sets | Location: NAT Leg Curls (fre...

17:35 - 18:50 PM (1 hr 15 mins) | 24 sets | Location: NAT Behind-the-...

18:10 - 19:30 PM (1 hr 20 mins) | 28 sets | Location: Klotsche DB B...

i heard nitrix doesnt help you build muscle just get good pumps but an...

some ppl swear by it, but personally i haven't noticed anything differ...

16:45 - 18:10 PM (1 hr 25 mins) | 16 sets | Location: NAT Squats (fre...

16:45 - 18:25 PM (1 hr 40 mins) | 20 sets | Location: NAT Cleaned P...

Alrite, this is about it, this log ends pretty much here.

17:35 - 18:45 PM (1 hr 10 mins) | ~16 sets | Location: YMCA.

15:40 - 17:15 PM (1 hr 35 mins) | 24 sets | Location: YMCA.

16:15 - 17:40 PM (1 hr 25 mins) | 32 sets | Location: YMCA.

15:35 - 17:15 PM (1 hr 40 mins) | ~24 sets | Location: YMCA.

16:00 - 17:55 PM (1 hr 55 mins) | 28 sets | Location: YMCA.

17:35 - 18:40 PM (1 hr 5 mins) | 16 sets | Location: YMCA.

16:50 - 17:55 PM (1 hr 5 mins) | 20 sets | Location: UWEC_McPhee.

16:45 - 18:25 PM (1 hr 40 mins) | 24 sets | Location: YMCA.

16:45 - 17:55 PM (1 hr 10 mins) | 24 sets | Location: UWEC_McPhee.

16:45 - 18:20 PM (1 hr 35 mins) | 20 sets | YMCA.

keep on trucking bud.

thanks bud, will do ! 16:20 - 18:00 PM (1 hr 40 mins) | 16 sets | L...

17:10 - 19:10 PM (2 hrs ) | 28 sets | Location: YMCA.

17:15 - 19:20 PM (2 hrs 5 mins) | 32 sets | Location: YMCA.

17:15 - 19:15 PM (2 hrs) | 24 sets | Location: YMCA.

18:40 - 20:20 PM (1 hr 40 mins) | ~16 sets | Location: YMCA.

16:40 - 17:45 PM (1 hr 5 mins) | ~16 sets | Location: YMCA.

20:20 - 21:40 PM (1 hr 20 mins) | 16 sets | Location: YMCA.

17:10 - 18:10 PM (1 hr) | 16 sets | Location: YMCA.

16:45 - 17:40 PM (55 mins) | 16 sets | Location: YMCA.

Alrite, i will be on an oversea flight in <12 hrs, this is it for t...

Great job buddy.

i just got back from a one month & 10 days trip to China, slept on...

16:40 - 17:35PM (55 Mins) | 20 sets | Location: UWEC.

13:55 - 15:00PM (1 hr 5 Mins) | ~16 sets | Location: UWEC.

14:20 - 15:10 PM (50 mins) | 16 sets | Location: UWEC.

14:50 - 15:40 PM (50 mins) | 16 sets | Location: UWEC.

15:30 - 16:20 PM (50 mins) | 20 sets | Location: UWEC.

holy cow dude.

thanks man yea it's odd, my legs & back actually felt stronger a...

17:10 - 17:55 PM (45 mins) | 16 sets | Location: UWEC.

16:50 - 17:50 PM (1 hr) | 16 sets | Location: UWEC.

17:10 - 17:55 PM (45 mins) | ~12 sets | Location: UWEC.

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