I know about the citrulline and the beta alanine. I didn't mean to put it there, but it is part of my preworkout supps.
I don't know why I put my preworkput meal 2 hours before my workout. I guess I just got used to every 3 hours and put it there accidentally. To clarify today I'm eating at 7am, 9am(pre gym), 930am(cit+CEE+beta), 10am(gym), 11am(post gym), 2pm, 5pm and 8pm(casein) |
Results from 11-2-08 Routine (Legs)
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) |
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thanks Ross
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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. |
Your welcome, Eric :D
The foam roller was the best investment ever ! I still use it almost everyday |
Nutrition for 11-3-08
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. :WEIGHT~13: |
I will look into the foam roller. I checked out some vids. Interesting.
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Results from 11-3-08 (Chest)
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) |
^^^^ That's a workout that was cut short????
You have a TON of volume & lots of redundancy in there. |
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