Thursday, October 30, 2008

Squats & Milk - Week 1, Day 2

Squats
1 x 20 (37.5 lbs)

Dips (Bodyweight)
3x12

Seated Rows (45lbs + 35lbs)
3 x 12

Deadlifts (45 lbs)
1 x 10

Diet
32 gms protien powder
2 scoops super food
Kabab Palace Buffet Lunch (LOTS of meat!)
Salad + fishoil + qeema + kababs for dinner

Wednesday, October 29, 2008

looking forward to tomorow's workout

I injured my ankle on the stairs today but im still REALLY looking forward to tomorrow!

oh i did week 5, day 2 of the pushups program today.
19, 19, 22, 22, 18, 18, 22, 45 (with 45 sec gaps, and a minute+ gap on the last :\)

and i walked to and back from cafe 34. (about 35 minutes). I should walk everyday...

breakfast was some double cream brie cheese, super food + protien shake (regular dosage)
lunch was a plate full of assorted vegetables + two slices of halal chicken pizza
I had an entire can of tuna around 5 o clock (Yuck!)
For dinner I'm planning to have a greek salad, fish oil, plus my qeema
I'll prolly have some more of that cheese before the day is done.

Sooooo looking forward to tomorrow, cant wait to put on some muscle!

Tuesday, October 28, 2008

Squats & Milk - Week 1, Day 1

Squats
1 x 20 (35 lbs)

DB Bench Press  (60lbs)
2 x 10
1 x 6

Pullups
2 x 9
1 x 6

RackPulls
1 x 10 (45 lbs)
1 x 1 (90 lbs)

Diet
40 gms protien powder
2 scoops super food
1 can of tuna
Random Lunch
Marwa Dinner

Sunday, October 26, 2008

Progression Workout - Day 3a

Overhead Squat - bar only

1x15
1x8(10lbs)
1x4 (15lbs)

Pullups - Bodyweight only
1x15
1x8
1x5 (15lbs)

Seated DB Presses - 37.5lbs
1x15
1x8
1x4

Deadlifts
1x5 (45lbs)
1x3 (45+25lbs)
1x2 (45+25+20lbs)

Dips - Bodyweight only
1x15
1x8
1x6 (10lbs)

Curls - 45lbs
1x15
1x8
1x4

Thursday, October 23, 2008

Progression Workout - Day 3

Back Squat - 35 lbs

2 x 5
1 x 10

Shoulder Press - 20 lbs
2 x 5
1 x 7

Pull ups - 12.5 lbs
3 x 5

Deadlift - 45 lbs
2 x 5
1 x 8

Bench Press - 45 lbs
3 x 5

Tuesday, October 21, 2008

Progression Workout - Day 2a

Overhead Squat - bar only

1x15
1x8(5lbs)
1x4 (10lbs)

Pullups - Bodyweight only
1x15
1x8
1x5

Seated DB Presses - 35lbs
1x15
1x8
1x4

Deadlifts
1x5 (45lbs)
1x3 (45+25lbs)
1x2 (45+25+20lbs)

Dips - Bodyweight only
1x15
1x8
1x4

Curls - 45lbs
1x15
1x8
1x4

Thursday, October 16, 2008

Progression Workout - Day 2

Back Squat - 30 lbs
2 x 5
1 x 10

Shoulder Press - 20 lbs
3 x 5

Pull ups - 10 lbs
2 x 5
1 x 10

Deadlift - 45 lbs
2 x 5
1 x 7

Bench Press - 35 lbs
2 x 5
1 x 10

Monday, October 13, 2008

Progression Workout - Day 1a

Overhead Squat - bar only
1x15
1x8
1x4 (10+10lbs)

Pullups - Bodyweight only
1x15
1x8
1x5 (parallel)

Seated DB Presses - 35lbs
1x15
1x8
1x4

Seated Rows
1x15 (80lbs)
1x8 (100lbs)
1x4 (120lbs)

Dips - Bodyweight only
1x15
1x8
1x4

Friday, October 10, 2008

Progression Workout - Day 1

Back Squat - 25 lbs
2 x 5
1 x 10

Shoulder Press - 15 lbs
2 x 5
1 x 10

Pull ups - 10 lbs
2 x 5
1 x 7

Deadlift - 45 lbs
3 x 5

Bench Press - 35 lbs
3 x 5