Bodybuilding Forum - Bodybuilding.net

J-Rock

Overall I feel pretty fatigued. I started my routine with squats with no stretching. Didn't feel it in my knee, but couldn't go heavy like I was hoping. I guess I will have to continue starting with squats and hope I can increase the weight.

Barbell Squat
1st set- No extra weight- 45lbs x 12 warmup
2nd set- 90lbs+bar= 135lbs x 10
3rd set- 140lbs+ bar= 185lbs x 10
4th set- 160lbs+bar= 205lbs x 8
5th set- 170lbs+bar= 215lbs x 8

Leg Press Not counting the weight of the sled
1st set- 90lbs x 12 warmup
2nd set- 180lbs x 12
3rd set- 270lbs x 10
4th set- 360lbs x 10
5th set- 450lbs x 8
6th set- 540lbs x 8

Hack Squat
4 sets with 90lbs x 10 (squats tired me out)

Leg extension
1st set- 95lbs x 12
2nd set- 115lbs x 10
3rd set- 130lbs x 10
4th set- 160lbs x 10
5th set- 170 x 10

Leg Curls
1st set- 85lbs x 12
2nd set- 105lbs x 10
3rd set- 125lbs x 10
4th set- 145lbs x 10
5th set- 155lbs x 10

Abductor and Adductor
All 5 sets at 210lbs x 10

Post workout meal- 2scoops of whey (48g protein) 1 scoop waxy maize (38g carbs)

Ross86

You have that backwards. Next time 2 scoops WMS, 1 scoop whey.

J-Rock

thanks Ross

EricT

Yes. Thank you, TALO.

You don't want to do those static stretches before a workout. What would be better is a dynamic mobility routine and I'd highly recommend starting with some foam rolling.

Look in the Stretching and Flexibility artice and you will find a bunch of videos with good mobility moves.

If you get a foam roller we can give you some info. All this in itself could pretty much clear up some imbalances without a whole lot of though and your knee would probably be fine. This sort of warmup will "warm" your entire body up, mobilize, get the nervous system firing on all cylinders and so enable you to lift MORE.

Some static stretching for the problematic muscles can be done after the workout.

EricT's Sig:

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.



To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
or
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

TALO

Your welcome, Eric

The foam roller was the best investment ever ! I still use it almost everyday

J-Rock

All numbers listed as Fats Carbs and Protein
Upon waking- 1 scoop Beta Alanine
5am
4 egg whites- 0 0 16
2 whole eggs- 10 2 12
1/2c Irish oats- 2 22 4
cinnamon
2 packets equal

8am
5oz chicken breast- 4.5 0 25
1/4c brown rice- 0.5 11.25 1.25
1/2c 1% cottage cheese- 1 4 13
1tbspn EVOO- 14 0 0

11am
1 can chunk light tuna- 1.5 0 33.5
1/4c brown rice- 0.5 11.25 1.25
2 tblspn natty PB- 16 6 7

2pm
1/2c cottage cheese 1 4 13
1 cont. FF yogurt- 0 16 6

330pm
1 scoop whey- 1.5 4 24
1/4c brown rice- 0.5 11.25 1.25
2 tblspn Natty PB- 16 6 7
CEE, Beta and Citrulline

4pm- GYM

5pm- Postworkout
2 scoop whey- 3.0 8 48
2 scoops waxy maize- 0 72 0

8pm
5oz chicken breast- 4.5 0 25
1/4c brown rice- 0.5 11.25 1.25

10pm
Casein shake- 1 4 24

Totals- Fats-78g(702 cal)
Carbs- 193g (772cal)
Protein- 262.5g (1050 cal)

TOTAL: 2524 calories

Bodyparts trained: Chest, biceps and forearms
I will post results tomarrow night.

J-Rock

I will look into the foam roller. I checked out some vids. Interesting.

J-Rock

I'm a little pissed off that I had to cut my workot short today, but at least I finished my chest workout. Nutrition Intake on cue for today.

Incline Bench Press (Dumbbell)
1st set- 40lbs x 12
2nd set- 50lbs x 10
3rd set- 60lbs x 10
4th set- 70lbs x 8
5th set- 60lbs x 12

Flat Bench Press (Dumbbell)
1st set- 50lbs x 10
2nd set- 60lbs x 8
3rd set- 65lbs x 8
4th set- 70lbs x 7
5th set- 65lbs x 10

Dumbbell Flyes (incline)
1st set- 20lbs x 12
2nd set- 25lbs x 10
3rd set- 25lbs x10
4th set- 25lbs x 10

Dumbbell Flyes (flat)
1st set- 25lbs x 12
2nd set- 30lbs x 10
3rd set- 30lbs x 10
4th set- 30lbs x 10

Decline Bench Press (Dumbbell)
1st set- 40lbs x 10
2nd set- 45lbs x10
3rd set- 50lbs x 8
4th set- 50lbs x 8
5th set- 45lbs x 12

Pec Dec
1st set- 150 x 10
2nd set- 160 x 10
3rd set- 170 x 8
4th set- 180 x 8
5th set- 170 x 12

Postworkout- 1 scoop of whey (24g protein) and 2 scoops waxy maize (72g carbs)

Ross86

^^^^ That's a workout that was cut short????

You have a TON of volume & lots of redundancy in there.