Myosynthesis Forums

OK, time to start a journal over here. I think I was really creative with my new log title!

Stats: I'm 5'2", ~170 lbs., not sure of the bf%, though it is over 20%.

Goals: Be constant in training and diet. I'll start with dropping 20 lbs. of fat, and then re-evaluate.

I didn't train consistently for most of last year. I starting hitting the gym regularly again in December. Needless to say, I've lost some strength and gained some blubber.

Training:
Day 1
Squat 5X3
Leg Curl 5X5
Leg Press 3X10
Calf Press on Leg Press 1X10
Decline Crunch 2X5
Hyperext 2X10

Day 2
Incline Smith 5X5
Pulldown 5X5
Cable Crossover 3X10
Side Lat 2X10
Tri Pushdown 2X10
DB Curl 2X10
R Cuff 1 2X10

Day 3
RDL 5X3
Front Squat 5X5
Pullthru 3X10
Seated Calf 1X5
Hanging Leg Raise 2X5
Hyperext 2X10

Day 4
Seated Row 5X5
DB Flye 5X5
Facepull 3X10
Side Lat 2X10
Behind Head Tri 2X10
Hammer Curl 2X10
R Cuff 2 2X10

I'm also going to try to incorporate cardio, as often as I can.

If anyone has any comments on the training, let me know.

Diet: I'm not sure what dieting approach I will take. I'm thinking of something low carbish at ~2000 cal to start.

Any comments on the diet are also welcome.

This time I'm going to do it.

Good luck with your goals!

Good luck Jeff!

Thanks!

1-18-10

Squat 210X3, 3, 200X3, 3, 3
Leg Curl 70X5, 3, 3, 3, 3
Leg Press 320X3X10
Calf Press on Leg Press 320X1X10

I wasn't feeling 100%. My head started hurting at the gym. Hope I'm not getting sick again.

The candy lady was there again. I gave her a dollar w/o taking any candy.

1-21-10

RDL 165X5X3
Front Squat 155X5X5
Pullthru 80X3X10
Seated Calfpress 60X1X5

I walk into the freeweight area today, and a trainer is standing by his client, who is laying on the floor, next to a bar loaded with 135. I thought "Wow, this trainer is actually having his client do floor presses!" Instead, he had the client isometrically hold the bar in a locked out bench position while he did leg raises.

1-23-10

Seated Row 90X5X5
DB Flye 30X5X5
Facepull 65X3X10
Side Lateral 25X2X5
Behind Head Tri DB Raise Thingy 35X2X5
Hammer Curl 25X2X5
Dip Shrugs 2X10
Rotator Cuff 2

I'm going to add more prehab/rehab stuff for my shoulders. I'm thinking of deep sixing the Smith Incline Bench for a while, too.

BTW, "Rotator Cuff 1" is done standing with my upper arm at 90 degrees to my side, anchored on a incline bench, set at a near upright position. "Rotator Cuff 2" is done laying on a bench with my upper arm at my side.

I always warm up with dynamic warmups, mainly from Maximum Mobility for lower body and Inside Out for upper body.

Weight Friday morning: 170.0

1-26-10

Pushups 5X5
Hammer Strength Iso High Pull 120X5X5
Low Cable Corossover 25X3X10
Side Lateral 20X2X10
Tri Pushdown 65X10, 5
DB Curl 20X2X10

Incline Front Raise 5X2X10
Dip Shrug 2X10
Bench Shrug 95X2X10
Rotator Cuff 1 2.5.2X10
Rotator Cuff 2 2.5X2X10

I switched things up a bit. I dropped the Smith Incline Bench for Pushups and HS Iso High Pull for Pulldowns. And added more prehab/rehab stuff my my shoulders.

My shoulders felt good after this.

I got my Tommy Kono kneesleves yesterday. (My Reehbands are too tight for me.)