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Joe's training journal .


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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

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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!

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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 !

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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

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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

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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

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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

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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

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haha thanks ! i just did ankther late night one...

5min warm up jog

 

situps decline bench 10 lbs weight 1x50, 1x20, 1x20, oblique 1x30, 1x30,

 

seated row 70 lbs 1x10, 75 lbs, 1x10, 1x10 80 lbs 1x8

 

dumbell rows 35lbs 1x8 1x10

 

chest press machine 70 lbs 1x10 , bench press 115 lbs 1x8 dumbell chest press 35 lbs 1x10 1x10 1x10

 

pea protein .

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5 min warmup jog

 

dumbell curls - (35 lbs) 1x8

40lbs 1x8

35lbs 1x9 ,1x10, 1x8

 

tricep machine -(70 lbs) 1x10, 1x11 1x10

75 lbs) 1x8, 1x9

 

leg press-(175lbs) 1x10,

(180 lbs) 1x10,1x10,

(175 lbs)1x11, 1x11

 

abb machine (70lbs) 1x50 , 1x10, 1x10

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5 min jog warmup

 

situps on decline bench 25 lbs weighted 1x30 1x30

no weights 1x30 left 1x30 right

leg lifts 1x13 1x10 1x10

 

curls 35 lbs dumbells and 40lbs

 

1x10 (35's)

1x8 (40's)

1x9 1x8 1x9 (35's)

 

I was planning on doing rows and maybe more back but felt off tonight from not eating properly /enough today my body was telling me we dont have good fuel ya jackass lol

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