Joe's training journal .

[Joe D.]

goal get swol . Starting out slow, havent bein consistant for a long time. Just did chest and back.
Chest push ups 2 x 30 ,3 x 20 , 120 total .
Back dumbell rows 2 x 8, 1x9, 2x10 . 45 total. 35 pound weight.
28 grams pea protein

[Joe D.]

Squats~ 5 x 9 (empty bar )

Sit up incline bench~ 2x 30, 2x 30(oblique), 1 x 30 (mix up)

[Joe D.]

dumb bell curls 35 pounds, 4x9, 1x10

military press 35 pound dumbells, 3x8, 1x9, 1x10,

[Joe D.]

Wide and regualr grip pull ups mixed. 1x8, 1x8, 1x7, 1x4, 1x4 , 3 holds at 5 seconds.

Dumbell rows (35 lbs) . 1x8, 1x8, 1x8, 1x8, 1x11
protein time and off to work .

[Joe D.]

Seated calf raise . ( 45 lbs ) 1x10, 1x10, 1x10, 1x10, 1x10,

Leg press. 140 lbs x10, 135 x 10, 125x 10, 125 x 10, 125x10,

First time useing a leg press I LIKE IT!
now sports pea protein 3 drops stevia

[Joe D.]

took the 6th off ...rest day
just did legs again 5 min tredmill warm up jog

145 lbs on the leg press (staying very lite im new at legs dont want urly injurys lol)
~5 sets of 10 slow reps felt pretty easy but also feels new to my body

~calf raise bench 45 lbs 5 sets of 10 slow reps also

~20 slow inclined sit ups and tested out the row machine 2 x10 (75 lbs)

haveing fun!

[Joe D.]

pushups~ 1x20 1x20

35 lb dumbell chest press~ 1x8, 1x9, 1x10, 1x10, x10

situps~ 1x20, 1x20, obliques 1x30, 1x30, hanging leg raises 1x10, 1x10
food then work plan to do arms tomorrow

[Joe D.]

Just ran/jog 3 miles out doors had to its january in illinois and sunny and in the 50s ! stilll plan to do arms later. have the rest of the day off wana use that sun up!

[Joe D.]

warmed up on a spinning bike 5 minutes

dumbell curls- 30 lbs- 1x8,1x10,1x10,1x10, 1x10

tricep machine- 70 lbs- 1x8, 1x8, 1x8, 1x8, 1x10

shoulder press machine 70lbs- 1x8,1x8,1x8,1x8,1x8

20 decline bench situps hoding a 15 lb medicine ball
2 workouts today go me !

[Joe D.]

warmup 5 mins on tredmill
situp machine 50 lbs- 1x50 1x50 1x50 1x50 decline bench obliques 1x50
seated row 80 lbs- 1x10, 1x8, 1x10, 1x10, 1x10
pullup asist minus 55 lbs- 1x5 1x5 1x5 1x5 1x5

I like the pullup asist never used one before I suck at pull ups guna be fun building my back muscles up !

also made lunch for the next 3 days tofu peas quinoa spinach

[kareno]

Hey Joe! Looks like you're having lots of fun and being consistent! NICE! Don't you love this warm winter we're having?? I'm in Colorado, and we've been in the 50s a lot lately as well. It's been weird! Glad you took advantage and got outside!

Keep up the awesome work! And keep having fun!

All the best,
Karen

[Joe D.]

the warmness was amazzzing ! its now a blizzard ... crap ! thanks for checkin out my journal!


today (1-12-12) posting late at night
warmup 5 min jog tredmill

5 wide pull ups

leg press 175 pounds 5 sets of 10 nice and slow

seated calf raise 45 lbs 5 sets of 10

bech press machine 45 lbs on each side 1x10, 50lbs per side 1x10, 1x10, 1x10
seated chest press machine 100 lbs 1x10

leg extension 1x10 1x10 1x5 (45 lbs)

leg curl 1x10, 1x10, 1x5 (40 lbs)

first time on the leg curl and extension kept it lite there fun to !

25 grams rice protein nutribiotic brand

Trained late was going to take today off but realized i cant workout tomorrow conflicting work schedule maybe il squeeze out some pushups also was the only one in the gym because the blizzard ! ha

[Joe D.]

1-14-12

late night only one in the gym woohoo

6 min warm up jog

dumbell curls 30 1x11, 35 lbs 1x8, 1x8, 1x8, 1x8

tricep machine 60 lbs 1x10 70 lbs 1x8, 1x8, 1x8, 1x9

few wide grip pull ups
25 grams nutribiotic vanilla tein with rice milk

[Joe D.]

This morning befor work made a great green juice did pushups 1x40 1x20 1x20 1x20 1x20 going in for a late night sesh in a few at the gym.

[Joe D.]

late night session complete.
5 min jog warmup
squats 95 lbs 1x10, 1x10, 1x8,1x8 1x8
seated calf raises 50lbs 1x10, 1x10,1x10,1x10 1x10
walking lunges 80 lbs 1x5, 1x5
70 lbs 1x5,1x5
shoulder press 70 lbs 1x10- 80lbs 1x8, 1x8, 1x8, -75 lbs 1x10
pullups 1x6, 1x6