Drew's log

[Andrew]

11-30-12

Shoulder Press

70 x 12

75 x 8

75 x 8

Arm Curl

45 x 10

45 x 10

45 x 8

Seated Row

110 x 10

110 x 10

110 x 10

Seated Pushdown

105 x 10

105 x 8

105 x 8

Lat Pulldown

110 x 10

110 x 10

110 x 10

Dumbbell Flys

25 x 10

25 x 6

25 x 6

30 minutes elliptical, 323 cal

didnt have breakfast woke up at 12pm lol

lunch: salad w/ chicken basalmic vinegar

dinner: 5oz tuna on whole wheat, 70g protein shake after i come back from gym

Edited December 1, 2012 by Foe Andrew

[Dog]

11-30-12

Shoulder Press

70 x 12

75 x 8

75 x 8

Arm Curl

45 x 10

45 x 10

45 x 8

Seated Row

110 x 10

110 x 10

110 x 10

Seated Pushdown

105 x 10

105 x 8

105 x 8

Lat Pulldown

110 x 10

110 x 10

110 x 10

Dumbbell Flys

25 x 10

25 x 6

25 x 6

30 minutes elliptical, 323 cal

didnt have breakfast woke up at 12pm lol

lunch: salad w/ chicken basalmic vinegar

dinner: 5oz tuna on whole wheat, 70g protein shake after i come back from gym

Shoulders

Biceps

Back

Triceps

Back

Chest

In one day.

What in the blue hell are you doing son? sort your shit out.

[DeltaPapa]

Was thinking wow till i remmebered thats in lbs lol

[Reevesy]

need some help hit me up in pm. ive lost about 60 pounds myself.

[Andrew]

need some help hit me up in pm. ive lost about 60 pounds myself.

askin tris mostly but ill come to you also thanks man

[Reevesy]

need some help hit me up in pm. ive lost about 60 pounds myself.

askin tris mostly but ill come to you also thanks man

ok coolidge, to be honest i didnt expect u to be so heavy lol i thought you were a skinny nerd, but you're heavier than me :p

[Dizzy]

getting big

[Reevesy]

getting big

lol u spammin or what? he's losing weight.

[Andrew]

12-3-12

Bicep Curl

50 x 10

50 x 10

50 x 10

Seated Pushdown

110 x 10

110 x 10

110 x 8

Dumbbell Flys

20 x 12

20 x 10

20 x 10

Dumbbell Triceps Extension

20 x 8

20 x 8

20 x 8

1 hour on elliptical (611 calories)

Edited December 4, 2012 by Foe Andrew

[Tris]

Good to see you're getting into it, however a few things:

Establish a proper routine that gives you adaquete rest for muscle groups. Generally 3 days rest for a muscle group is a good idea. Right now I'm personally doing Chest/Shoulders/Triceps , Back , Legs/Abs, Chest/Shoulders/Triceps followed by two days of rest. However I'd recommend reviewing some programmes on bodybuilding.com and going with one of those instead. Common good split to start off with would be Chest/Triceps, Back/Biceps, Legs/Abs, Shoulders; 4 day split with 3 rest days in between each workout. This doesn't work for me but it could for you.

Work on performing a split that firstly starts off with compound exercises and then leads to isolation exercises. Starting with an arm exercise and then moving onto a back or chest exercise doesn't do you any good. Your arms act as assistors when doing such exercises as flyes, presses, pushes etc and therefore will fatigue faster when you're trying to hit the major muscle group such as chest. Assistors usually fatigue before the major muscle group does, i.e. when you bench press it's usually your arms that give in to failure before your chest.

Be more consistant with eating patterns and know your macros. It's all good to eat 'healthy' but if you don't know how your macronutrients then you're not at your full potential in the gym. Having a sufficient amount of carbs and fats is just as important to having a high protein intake. I really would read Layne Norton's cutting guide on simply shredded, it gives great detail on the overall cutting process. Just google Layne norton cutting guide and it will be the first link.

[Andrew]

12-4-12

Lat Pulldown

90 x 10

90 x 10

90 x 10

Seated Row

110 x 10

110 x 10

110 x 10

Chinups

3/10

Elliptical 30 mins (300 calories)

Edited December 4, 2012 by Foe Andrew

[Andrew]

11-5-12

Leg Press

170 x 10

170 x 10

170 x 10

Leg Extension

110 x 10

110 x 10

110 x 10

Squats

45 x 10

45 x 10

45 x 10

Inner/Outer Thigh

110 x 10

110 x 10

110 x 10

30 minutes elliptical (307 calories)

[Veta]

Good job Andrew, you're bound to make mistakes when you start something new. Congrats on keeping it up so far, i wish i could stay dedicated like you are.

[Andrew]

Good job Andrew, you're bound to make mistakes when you start something new. Congrats on keeping it up so far, i wish i could stay dedicated like you are.

thanks man :]

[Dog]

Please listen to people's advice and get some better exercises -.- otherwise you're wasting your own time. 2 back exercises not including chinups :S that's not enough lol. Also if you're doing exactly 10 reps for every set, you aren't going to failure, or you're resting for 5 minutes between each set, which at the volume you're training at, is rubbish.. the last rep should be a struggle, and if you're using dumbbells, the last rep should not be doable.

[Andrew]

11-6-12

30 minute elliptical (320 calories)

Ab Crunches

110 x 12

115 x 10

115 x 8

Sit ups

3/10

Leg lifts

3/5

5 minute cool-down (25 calories)

[Andrew]

11-7-12

Bicep Curl

50 x 12

50 x 10

50 x 6

Seated Pushdown

110 x 10

110 x 8

110 x 6

Incline Bench

25 x 10

25 x 8

25 x 7

Chest Press

100 x 8

100 x 8

100 x 6

Cardio 30 minutes (270 calories)

[Veta]

ffs stop using machine so much. i dont understand the difficulty of each workout

[Reevesy]

dude what the fk are u doing? biceps triceps chest? you're doing gay exercises before compounds.

[Andrew]

ffs stop using machine so much. i dont understand the difficulty of each workout

gonna start doing freeweights more if thats what you're referring too lol

also gotta split up my workout more

doing too much shit on one day

[Veta]

ffs stop using machine so much. i dont understand the difficulty of each workout

gonna start doing freeweights more if thats what you're referring too lol

also gotta split up my workout more

doing too much shit on one day

free weights good

[Andrew]

didnt lift but did 30 minute cardio today, was kinda bored felt like doing something productive

[Veta]

didnt lift but did 30 minute cardio today, was kinda bored felt like doing something productive

masturbate

[Tris]

Come on bro, get on a free weight routine with a good split. :)

[Andrew]

12-10-12

Incline bench press

25 x 12

30 x 10

30 x 8

Lying fly

30 x 10

30 x 10

30 x 8

Two-arms triceps extension

25 x 10

25 x 8

25 x 6

Triceps kickback

15lb 2 x 10 each hand

Seated pushdown

110lb 3 x 10

30 minute cardio (300 cal)

Edited December 11, 2012 by Foe Andrew