I’m trying to get the weight up. The part that kills me is when I’m at school. It’s hard to try and maintain a healthy diet at school because I can’t exactly cook there, so I usually don’t eat anything. But, I’m working on it: Basically right now I wake up have 1/2-3/4 cups of oatmeal, about 6 oz of orange juice, ON flaxseed soft oil gells, and 48 grams of ON whey protein with milk. I don’t usually eat anything at school, but I’ll have my Myoplex deluxe drink. Use a shaker bottle, and I also drink plenty of water while there, also.
I’m trying to work out something where I can have spaghetti with a little bit of sauce during my 3rd hour class, and then have steak at lunch with an orange, and maybe yogurt-preferably low sugar, then my mulitivitamin. I’ll let you know what happens.
New stats: come back in a week, back day was much more intense for me, went at a faster pace since I was working out alone, so I’ll post what I do next week…
Warm up, jog, lunges, shoulder work for about 10-12 minutes…
Deadlift: New to this lift, been doing it for 2 weeks, 45x10, 85x10, 95x10, 135x10
Bent over rows: new to lift, 45x10, 55x10, 65x10, 85x10
Lat pulldows, 50x10, 60x10, 70x10
single arm rows, 45x10, 50x10, 55x10
Chinups, about 30 during work out, 3-4 sets
Shrugs-db’s, 55lbx10, 65 lbx10
Alternate curls, 20x10, 25x10, 30x6-8
pushups to failure-one leg in air-push up handles
Warm up, shoulder work, about 10-12 minutes, some ab work in there-just to get my blood pumping, nothing extreme…
Bench press: Decline/flat/incline
Dumbell press: flat
Chest press: straight/incline-also works triceps
Eazy bar skull crushers
over head tricep extensions
Dips-not assisted machine
forearm exercises, have 4 different types of exercises that I do for this one; they all coincide with using the barbell
Warm up-about 10-12 minutes-you know running, light stretching, lunges…
Leg curls, 50x10, 60x10, 70x8,20-30xfailure-good form-one leg-the one where you’re laying down on your stomach…
Leg extensions: 70x10, 85x10, 100x10, 110x10, 120x failure-good form to failure, then one legged-25-40lb
Squats-not machine, barbell! 45x10, 95x10, 135x10, 175x10, 195x8-going to change things up next workout-higher reps, 14-16 range.
Hack squats, 50x10, 100x10, 140x1-too heavy, 50xfailure, 25 lb plate on either side, two 25 lb plates on either side, 45 and 25 lb plate on either side
I will update this thread in a week to let you know how many sets/weight I do for each exercise. Also, is there really a need to do the kickbacks on tuesday-since I have the other tricep exercises.
Note: I stretch lightly before each routine after I get my blood pumping, during my routine, and most importantly, after my routine.
In another thread a while back, I remember saying that I had stopped doing dips, but for the last couple of weeks, I’ve stuck them back in my routine because, well, there one of my favorite exercises. My shoulders feel fine when doing them.
Just to make it easier-I’ve posted this in another thread:
Supplements I currently take: ON 100% Whey Protein, ON flaxseed oil soft gells, ON ZMA, GNC MENS MEGA MEN, Cytogainer, EAS Myoplex Deluxe-take this at school with milk, and I usually stick a little bit of extra virgin olive oil in my protein shakes. Water, lots and lots of water, and I usually drink both water and powerade while I’m working out.