Bodybuilding.net - Bodybuilding Forum

12th January 2006
Thursday
Day 15
Workout #4

i slep last night at 12:30 am and woke up at 4:30 am to study for a test today...

so you can imagine what kind of a wreck i was today :(

fortunately my test went off well..

unfortunately, my workout morale was very low...

i worked out for just 30 minutes and flirted with this chick for 45 minutes

this is what i did sincerely.. before we proceed though, please understand that i did 4 sets of 10 reps (i.e. 4x10) with the weight being the same for all sets... so the numbers i have listed below are merely the weight i lifted for 4 sets of 10 reps each... i have omitted listing the set/rep numbers, but if you have any problem please feel free to contact me so i can explain..

Barbell Back Squat
70 kgs
wow.. this was a great lift ppl... i know i last time i had taken 60 kgs, but i realized that the last time i did squats (note: not the workout here, but the exercise), i had done reached 75 kgs for 10 reps on my workout #3 (http://www.bodybuilding.net/personal...ng-1310-3.html) so this time i increased the weight from 60 to 70 and did all 10 reps for each of the 4 sets

Dumbbell Decline Bench Press
56
yes, last time i had taken 52, but i took 56 this time and did it with some degree of difficulty, but great form..

Lat Pull Downs
60
... yes, in case you haven't noticed, my strength has suddenly gone up... thankfully, this exercise was great and i think my lats were screaming in pain

Parallel Bar Dips
Bodyweight
unlike last time when i did only 8 reps, this time i went to 10 on all sets.. but to be 100% hinest with you guys: my form was 100% perfect on only 8 reps, the last two on all sets were worth only 75-80%.. hopefully, i will become better at this exercise....

rememebr how littlt, i slept last night ? - well that fatigue began to take its toll on me... this is the part at which i gave up on my workout, went and had my whey, chilled for a few minutes, met this nice chick and flirted for like 45 minutes... btw, i normally do this only after a satisfactory workout.. today was an exception..

anyways ppl... i should be better on saturday... and yes, i haven't forgotten about OVT...!

__________________

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.

14th January 2006
Saturday
Day 17
Workout #1

Barbell Back Squat A2G 4x6
1.) 60x6
2.) 70x6
3.) 80x6
4.) 85x6
Last time i had done 80 kgs for 6 reps on my last set. so that means i was great today huh..?

Flat Barbell Bench Press 4x6
1.) 45x6
2.) 50x6
3.) 55x6
4.) 60x6
I know that last time i had done 80 kgs for 2 reps on my max effort day, but today this was good for me coz i had no spotter (like normal) and i did it with 110% perfect form

Close Grip Chins with Palms Facing Me 4x6
1.) bodyweight x 6
2.) bodyweight x 6
3.) bodyweight x 6
4.) bodyweight + 4 kg dumbbell x 6

Barbell Rows 4x6
1.) 40x6
2.) 45x6
3.) 50x6
4.) 60x6
well, incase you don't know, i love doing back workouts, but today this lift was fucked... my legs were hurting so royally after doing 85 kgs squats on a 11 kg barbell (whose weight i have not included in the figures) that my legs were groaning in pain when i performed this lift..

Parallel Bar Dips 4x6
1.) 4x6
2.) 4x6
3.) 10x3 + only body weight x 3
4.) 10x5 + 4x3
both these last two sets were drop set. i had a spotter who helped me remove / add these weights onto me

Standing Alternate Arm Dumbbell Curls 4x6
1.) 14x6
2.) 16x6
3.) 18x6
4.) 20x6

Overall Impression: Great workout.... should have done 1 more exercise though..

Anyways ppl.. see you around..

Remember to still get your muscles nice and warmed up before you do any kind of stretching, ashimmatthan.

I would seriously consider dropping a few scoops and definately not drinking 3 in one sitting. I weigh a lot more and only need a scoop in the morning, another preworkout, then 2 more post. If you depend solely on a lot of powered protein, you'll wind up with something dreadfull like diverticulitis, which I've already gone through.

If you're trying to gain muscle, you'll still need a lot more than 2,000 calories per day. You stated that you have an erratic lifestyle which is very understandable. Sometimes I have to spend a good amount of time precooking a lot of protein rich foods to save for when I'm on the go to prevent me from relying on powered protein. Usually, I'll have some tuna saved in some tupperware or a dozen hard boiled eggs. In my car I actually have 6 cans of tuna in case of emergency...No shit! I eat it right out of the can..32 grams of protein per can.

__________________

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


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

thanks for the input 0311...

i don't rely only on whey though: like i said before; i eat a lot of good food but inconsistently.

Originally Posted by Ashimmattan
I am also on Optimum Whey, 5 Scoops a Day. 3 in the morning when i wake up, and 2 after my workout.

Oh, I must've read you wrong. If you eat inconsistantly, that's why I recommended preparing food ahead of time. That's the point of my whole last post.

oh... like is said before: thanks for the advice... but u've got me worried: whats diverticulitis ?

Sound advice...I wonder who told you that

Optimized Volume Training. I saw you gave Bakkily that spelling too in the shoutbox. I figured that if anyone wanted to look up the program, it would be easier to google.

BTW, love all the pretty colors!

.....