This Weekend, The Past weekend, and the PAST PAST weekend, my diet slipped a-lot given that I had two prom's in a row and ended up in some really bad places this weekend.
=[[. feel so depressed. But I'm trying to get my mental focus back this week, starting with my legs which are already extremely sore from the 8 hours of basketball I also played.
BTW. The heavy weight squats have increased my ups by like 5 inches. I can now touch rim!
Anyways, I've been reading all these great reviews on these supplements from this company called Applied Nutriceuticals. Definitely thinking about trying some things out at the end of my school year, especially Neovar (their creatine) and RPM (their pre-workout).
I'll let you guys know once I do purchase the supplements. For now, I'm still using my Jack3d, which is about to run out. One thing about Jack3d is that I get used to it so fast, and the bottle runs out so fast. =[.
Sunday, May 15, 2011
Tuesday, May 3, 2011
Good start of the week
Leg day yesterday was good.
I got down low for all my squats. and decline leg pressed 630lbs, 7 plates. Starting to get some more mass in my legs.
Chest day was good too today. I did alot of lower reps and heavier weights to focus on mass a bit more. and lowered my sets down to 2 or 1. I did 5 reps of 175 with a spotter. which is pretty good for me considering I'm still pretty weak.
Got some more protein today and a shake bottle so I can get my protein in at the gym.
Saw an ER doctor today during my hospital rotation. Buff as heck. He majored in sports nutrition and I;m thinking about doing that too. Hopefully I'll make med school too haha =].
I got down low for all my squats. and decline leg pressed 630lbs, 7 plates. Starting to get some more mass in my legs.
Chest day was good too today. I did alot of lower reps and heavier weights to focus on mass a bit more. and lowered my sets down to 2 or 1. I did 5 reps of 175 with a spotter. which is pretty good for me considering I'm still pretty weak.
Got some more protein today and a shake bottle so I can get my protein in at the gym.
Saw an ER doctor today during my hospital rotation. Buff as heck. He majored in sports nutrition and I;m thinking about doing that too. Hopefully I'll make med school too haha =].
Thursday: Arms
Last workout of the week.
Preworkout.
Warmup: stretch, arms circles, just get warmed up. Usually I don't do pull ups since I did back the day before.
Shoulders:
Standing Shoulder Press (I used the immobile bar machine thing. w.e it's called): 5 sets: 1 Warmup, 12x50, 12x50, 8x60, 4x70.
Shoulder Dumbbell Raises 3 Forms: Front raise, side raise, and i believe it's called "lateral raise": three movements, superset them for 1 rep. 8 reps per set. 3 sets
8x15, 8x20, 8x25.
Shoulder Cable Raises Front Raise:
12xlightweight, 12xlightweight, 6-8xa bit heavier weight. (my gym doesn't have it in lbs, just levels of weight)
Shoulder Cable Raises Side Raise:]
12xlightweight, 12xlightweight, 6-8xa bit heavier weight. (my gym doesn't have it in lbs, just levels of weight)
Triceps: I don't do much tricep because I already use it alot for chest and shoulder. I don't want to over train the muscle.
Dips: 3 sets 10xbodyweight, 10xbodyweight, 10xbodyweight
Dumbell One Arm Tricep Extension:
4 sets each arm: 1 Warump, 12x20, 10x30, 6x35-40.
Cable Extension:
4 sets: warmup, 10xmedium weight, 6-8xheavy weight, 6xheavy weight
Bicep:
Barbell Curl (wide grip): 3 sets
Warmup, 10x65, 6-8x75-80
Incline dumbbell curl (supinate the wrists to help with bicep peak and get the whole bicep): 5 sets
Warmup, 10x20, 8x25, 8x25, 6-8x25,6-8x25.
Negative Preacer curl:
3 sets: 75x6, 75x5, 75x however many you can do. prbly pooped out if you worked hard enough.
Call it a day and drink some protein. alot of workouts on some small muscles for today.
Preworkout.
Warmup: stretch, arms circles, just get warmed up. Usually I don't do pull ups since I did back the day before.
Shoulders:
Standing Shoulder Press (I used the immobile bar machine thing. w.e it's called): 5 sets: 1 Warmup, 12x50, 12x50, 8x60, 4x70.
Shoulder Dumbbell Raises 3 Forms: Front raise, side raise, and i believe it's called "lateral raise": three movements, superset them for 1 rep. 8 reps per set. 3 sets
8x15, 8x20, 8x25.
Shoulder Cable Raises Front Raise:
12xlightweight, 12xlightweight, 6-8xa bit heavier weight. (my gym doesn't have it in lbs, just levels of weight)
Shoulder Cable Raises Side Raise:]
12xlightweight, 12xlightweight, 6-8xa bit heavier weight. (my gym doesn't have it in lbs, just levels of weight)
Triceps: I don't do much tricep because I already use it alot for chest and shoulder. I don't want to over train the muscle.
Dips: 3 sets 10xbodyweight, 10xbodyweight, 10xbodyweight
Dumbell One Arm Tricep Extension:
4 sets each arm: 1 Warump, 12x20, 10x30, 6x35-40.
Cable Extension:
4 sets: warmup, 10xmedium weight, 6-8xheavy weight, 6xheavy weight
Bicep:
Barbell Curl (wide grip): 3 sets
Warmup, 10x65, 6-8x75-80
Incline dumbbell curl (supinate the wrists to help with bicep peak and get the whole bicep): 5 sets
Warmup, 10x20, 8x25, 8x25, 6-8x25,6-8x25.
Negative Preacer curl:
3 sets: 75x6, 75x5, 75x however many you can do. prbly pooped out if you worked hard enough.
Call it a day and drink some protein. alot of workouts on some small muscles for today.
Sunday, May 1, 2011
Prom
I had my sweets and stuff. =].
But I kept it to a minimum. My date was all like EATTTT MOREEE.
Anyways, I refrained from my soda, my favorite pastime. The food was pretty good for girls and guys night, had a little bit of fries.
Next week is AP testing, so I'm just gonna hit the YMCA right after school, and study or something like that. Sorry Michael, I promise we'll workout after AP exams. =].
But I kept it to a minimum. My date was all like EATTTT MOREEE.
Anyways, I refrained from my soda, my favorite pastime. The food was pretty good for girls and guys night, had a little bit of fries.
Next week is AP testing, so I'm just gonna hit the YMCA right after school, and study or something like that. Sorry Michael, I promise we'll workout after AP exams. =].
Subscribe to:
Posts (Atom)