EyeOfRa's Log

Discussion in 'Training Logs' started by EyeOfRa, Mar 7, 2005.

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  1. EyeOfRa

    EyeOfRa User Title

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    Location:
    Louisiana
    Diet:

    Breakfast:
    (1) Nature's Own granola bar (180 cal)
    (1) Banana (100 cal)
    Swole V2

    Snack:
    (1) Bag of Cheeze Its (200 cal)

    Lunch:
    Protein shake with (3) scoops of ON whey & glutamine(300 cal)
    (2) Natural PB and J on wheat (650-750 cal)

    Snack:
    Usually beef jerkey or some chips(100 cal)

    Dinner:
    Buffalo chicken strips (3) (300 cal)
    Steak Fries (200 cal)
    Swole V2

    Post workout:
    Protein shake with (3) scoops of ON whey & glutamine(300 cal)

    Total cal: ~2250

    _______________________________
    Workout Breakdown

    Monday: Shoulders & Abs
    Tuesday: Back
    Wednesday: Legs
    Thursday: Chest & Abs
    Friday: Arms

    15 mins of cardio on the eliptical every day AFTER lifting

    approx 200 cal burned on eliptical running a total of 1.8 miles alternating directions in 2 min forward/1min backwards intervals
     
  2. EyeOfRa

    EyeOfRa User Title

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    Location:
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    Monday: Shoulders

    DB Arnold Presses

    80 x 8
    85 x 6
    80 x 8

    DB Side Raises

    40 x 10
    40 x 10
    40 x 8

    BB Frontal Raise

    60 x 8
    60 x 8
    55 x 10

    Machine Press

    170 x 8
    160 x 8

    BB Shrugs

    225 x 10 x 4

    Abs

    Ran 15 mins

    :wavey:
     
  3. EyeOfRa

    EyeOfRa User Title

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    Location:
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    Tuesday: Back

    T bar:

    135 x 10 (warmup)
    180 x 8
    160 x 8
    160 x 8

    Lat pulldown

    190 x 8
    180 x 8
    170 x 8

    Hyper extentions:

    2 x failure

    Hammer strength rows:

    160 x 8
    160 x 8
    135 x 8
    135 x 8

    Hammer Strength Iso Lat pulldown

    115 x 8 x 2
    90 x 8

    Machine extentions

    120 x 8 x 3

    15 mins on elliptical

    i ate some damn greek food so im bleh today and i feel like :hsd:
     
  4. EyeOfRa

    EyeOfRa User Title

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    Wednesday- leg day YAAAAA :wtc:

    Power Squats

    360 x 12
    410 x 12
    450 x 10
    490 x 6
    450 x 8
    410 x 10

    Lunges(bb)

    135 x 6(each leg)
    115 x 8
    95 x 8
    95 x 8

    Extentions (one leg at a time)

    110 x 8
    100 x 8
    100 x 8

    Curls (same time)

    160 x 8
    160 x 8
    160 x 8

    Calfs

    Steam room 5 min
     
  5. EyeOfRa

    EyeOfRa User Title

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    Location:
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    Thursday: Chest day :hs:

    Hammer Strength Flat bench

    3 45s on each side x 8
    3 45s on each side x 6
    2 45s 1 25 each side x 7
    2 45s 1 25 each side x 6

    DB Incline

    90 x 8
    90 x 6
    85 x 6
    80 x 6

    Dip Machine (weighted)

    210 x 12
    220 x 8
    210 x 10
    200 x 10

    Cable flies

    60 x 8
    50 x 10
    50 x 10
    50 x 10

    Machine Incline(burnout)

    160 x 10, 100 x 8, 60 x 5

    Ran 15 mins on elliptical
     
  6. EyeOfRa

    EyeOfRa User Title

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    Location:
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    Friday: Arm day

    bent curl bar:

    105 x 8
    105 x 7
    85 x 8
    75 x 8

    DB behind the head raises

    75 x 10
    80 x 10
    80 x 10
    80 x 10

    Hammer curls(each arm)

    50 x 8
    45 x 8
    45 x 7
    40 x 8

    Single Arm cable extentions

    75 x 8
    75 x 6
    70 x 8
    65 x 8

    Reverse cable curls

    120 x 8
    120 x 8
    120 x 8
    110 x 8

    Cable pushdowns

    100 x 8
    100 x 8
    90 x 8
    90 x 8

    15 mins on elliptical
     
  7. EyeOfRa

    EyeOfRa User Title

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    Monday:Shoulders Felt gooood today :naughty:

    DB Arnold press/Reg press burnout

    80x8
    85x5/2
    85x4/2
    80x5/2

    Cable side raises

    40x8
    40x8
    35x8
    40x8

    Shrugs:

    225x8
    225x10
    225x10
    225x12

    DB Front raises

    45x8
    35x8
    35x8
    35x8

    Abs

    Eliptical for 15 min
     
  8. EyeOfRa

    EyeOfRa User Title

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    Location:
    Louisiana
    Tuesday: Back

    T bar:

    180 x 7
    170 x 8
    160 x 8
    160 x 8

    Lat pulldown

    200 x 7
    190 x 7
    190 x 6
    180 x 8

    Hyper extentions:

    2 x failure

    Hammer strength rows:

    160 x 8
    135 x 8
    135 x 8

    Hammer Strength Iso Lat pulldown

    115 x 8 x 2
    90 x 8

    Machine extentions

    130 x 8 x 3

    15 mins on elliptical

    :wavey:
     
  9. EyeOfRa

    EyeOfRa User Title

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    Location:
    Louisiana
    Wednesday- leg day

    Power Squats

    360 x 12
    410 x 12
    450 x 12
    490 x 8
    410 x 10

    Extentions (one leg at a time)

    120 x 8
    120 x 8
    120 x 8
    120 x 8

    Curls (same time)

    180 x 8
    180 x 8
    170 x 8
    180 x 6

    Calfs

    didnt do lunges bc lower back was hurting witha sharp pain :wtc:
     
  10. EyeOfRa

    EyeOfRa User Title

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    Location:
    Louisiana
    Thursday: Chest day :naughty:

    Hammer Strength Flat bench

    3 45s on each side x 8
    3 45s 1 10 on each side x 6
    3 45s each side x 6
    2 45s 1 25 each side x 6

    DB Incline

    85 x 10
    90 x 7
    90 x 6
    80 x 8

    Dip Machine (weighted)

    200 x 12
    200 x 8
    190 x 10
    180 x 10

    Fly Machine

    120 x 8
    120 x 8
    110 x 8
    110 x 8

    ABS


    Ran 15 mins on elliptical
     
  11. EyeOfRa

    EyeOfRa User Title

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    Location:
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    Any comments/suggestions from anyone?
     
  12. EyeOfRa

    EyeOfRa User Title

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    Location:
    Louisiana
    Friday: Arm day

    bent curl bar:

    105 x 8
    105 x 6
    95 x 6
    85 x 6

    DB behind the head raises

    80 x 10
    100 x 6
    95 x 6
    90 x 6

    Hammer curls(each arm)

    50 x 8
    55 x 6
    50 x 7
    40 x 8

    Single Arm cable extentions

    75 x 8
    75 x 6
    70 x 8
    60 x 8

    Reverse barbell curls

    75 x 8
    75 x 6
    65 x 8
    55 x 8

    Cable pushdowns

    110 x 8
    100 x 8
    100 x 8
    90 x 8

    15 mins on elliptical
     
  13. EyeOfRa

    EyeOfRa User Title

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    Monday:Shoulders, felt like crap, went to spring break last week and drank my ass off and smoked some, stopped taking creatine last week as well since I was on it for 8 weeks, weight has plateaued(sp?) at 205

    DB Arnold press/Reg press burnout

    85x5/2
    85x4/1
    80x5/2
    80x3/2

    DB side raises

    35x10
    35x8
    35x8
    35x8

    BB Shrugs:

    225x8
    275x6
    225x10

    DB Shrugs

    80x10
    85x8

    Barbell Front Raises

    55x10
    65x8
    65x8
    65x8

    Abs

    Eliptical for 15 min
     
  14. EyeOfRa

    EyeOfRa User Title

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    Location:
    Louisiana
    Tuesday: Back

    Pullups

    bodyweight x 8 x 4

    T bar:

    160 x 6
    145 x 6
    145 x 5
    135 x 8

    Hyper extentions:

    2 x failure

    Hammer strength rows:

    160 x 8
    135 x 8
    135 x 8

    Hammer Strength Iso Lat pulldown

    115 x 8
    100 x 8
    105 x 8

    Machine extentions

    120 x 8 x 3

    15 mins on elliptical

    gah, friggin tired as crap today :wtc:
     
  15. EyeOfRa

    EyeOfRa User Title

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    Current stats are 6'0 205lbs

    [​IMG]
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    [​IMG]
    [​IMG]
    [​IMG]
     
  16. EyeOfRa

    EyeOfRa User Title

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    Location:
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    Wednesday- leg day , cut my leg day short bc i was going on a date :o, but then she cancelled on me :squint:, so friday im going on the date :hs:

    Power Squats

    360 x 12
    360 x 8
    360 x 8
    360 x 8

    Extentions (one leg at a time)

    120 x 8
    120 x 8
    120 x 8

    Curls (same time)

    180 x 8
    180 x 8
    180 x 6

    Lunges

    95 x 6
    95 x 6
    95 x 6

    Calfs
     
  17. EyeOfRa

    EyeOfRa User Title

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    Location:
    Louisiana
    Thursday: Chest day :eek3: feeling good off of starbucks coffee!:ugh:

    DB Incline

    90 x 10
    100 x 6
    100 x 7
    95 x 6

    Hammer Strength Flat bench

    3 45s on each side x 8
    3 45s on each side x 6
    2 45s 1 25 each side x 6
    2 45s 1 25 each side x 6

    Dips 4 sets of 8 - 10

    Fly Machine

    50 x 8 x 4

    ABS


    Ran 15 mins on elliptical
     
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