90 Day Bodybuilding Challenge

Training Training Logs
21

Day 15 - 7/23/10

Chest and Biceps

Flat Barbell Bench Press
135 x 10
145 x 10
155 x 7-8

Incline DB Press
45 x 10
50 x 9
55 x 7-8

Barbell Curl
55 x 10
60 x 10
65 x 9

Hammer Curl
20 x 10
25 x 10
30 x 8

Hammer Strength Flat Press
40 x 15
45 x 13
50 x 12

One Arm Cable Preacher Curl
20 x 15
25 x 15

Reverse Curl
45 x 15

Overall, i dont know where my head was in this session. I think the rest of my workout was affected because i still couldnt hit 10 reps on 155 bench. my triceps always feel like they are being worked alot more on the bench, and they always fail first. idk what to do. if anybody has any suggestions, should i stick with the bench press til my numbers go up, or should i switch out the exercise if im not making progress on it? 155 is light for me, its just by the 8th or 9th rep, my tri’s fail. thanks

22

Day 16- 7/24/10

Quads and Hamstrings

Barbell Squat
155 x 10
165 x 10
175 x 10
185 x 8

Stiff Leg Deadlift
120 x 10
140 x 10
160 x 10
180 x 10

Machine Hack Squat
40 x 10
50 x 10
60 x 9

Seated Leg Curl
90 x 12
100 x 12
120 x 10

Seated Leg Extension
25 x 15
35 x 12
45 x 9

Single Leg Stiff Leg DL
BW x 10
BW x 10

Pretty good leg day. I need to put my ego to the side with squats. The last few reps of the last set i should have stopped because i was using a shit ton of my lower back. Also, I realized how weak my core is. Gonna strengthen that up by adding ab work to 3 out of 4 workouts. Off day tomorrow

23

Day 17- 7/25/10

OFF Day

Was in New Jersey today. Barely got in any calories. It happens. Had a McDonald’s grilled chicken sandwich and a medium french fries and sprite. Nice.

24

Day 18- 7/26/10

Shoulders and Tris

Standing Military Press
65 x 10
75 x 10
85 x 8

Seated Machine Shoulder Press
35 x 12
45 x 12
55 x 7

Standing Side Lateral Raises
10 x 15
15 x 15
20 x 13

Skull Crushers
50 x 10
60 x 10
70 x 9

Had a quick workout today, wasnt able to finish my triceps workout

25

Day 19- 7/27/10

Back and Abs

Bent over Barbell Rows
110 x 10
120 x 10
130 x 9

Garhammer Raises (on Flat surface)
10 reps
10 reps
10 reps

Seated Close Grip Cable Row
100 x 12
120 x 12
140 x 8

Cable Crunches
60 x 10
70 x 10
80 x 8

Lat Pulldown
4 plates x 10
5 plates x 10
6 plates x 8

Weighed in at 186-187. Added in a protein shake into the first meal, and reduced milk down to about 12 oz. Need to still up my kcal by about 150, possibly in the form of more protein or carbs.

26

Day 20 - 7/28/10

OFF Day. I NEED to start doing some cardio. I feel so slow and lazy

27

Day 21 - 7/29/10

OFF Day

28

Day 22- 7/30/10

Chest and Biceps

Barbell Bench Press
115 x 10
135 x 10
155 x 10

Standing Barbell Curl
55 x 10
60 x 10
65 x 10

Incline DB Press
45 x 10
50 x 10
55 x 10

Hammer Curl
20 x 10
25 x 10
30 x 10

Hammer Flat Press Machine
45 x 10
50 x 8

Flye Machine
45 x 10
50 x 10

Reverse Cable Curl
50 x 10
60 x 10
70 x 10

Good day. Finally got 155. I realized i just need to ramp up on bench by 20 pounds, instead of 10. But i dont know if i felt my chest as much as when i ramped up by 10 pounds. We’ll see how this works. This is my last week of using these exercises. Next week Im gonna change the exercises around, as well as the amount of reps im doing for a particular exercise. My arms definitely feel bigger, but the biceps are growing slowly.

29

Day 23- 7/31/10

Quads and Hamstrings

Barbell Squat
125 x 10
145 x 10
165 x 10
185 x 8

Stiff Leg Deadlift
125 x 10
145 x 10
165 x 10
185 x 10

Machine Hack Squat
40 x 10
50 x 10
60 x 10

Seated Hamstring Curl
90 x 10
100 x 10
120 x 6-7

Seated Leg Extensions
25 x 10
35 x 10
45 x 10 (the last few reps were half reps)

Not a bad leg day. I realized that i should really try to find a training partner. ive been working out alone for so long ive gotten used to it, but i feel like getting a training partner would really boost up my intensity, as well as make sure i finish my workout completely. When i go back to school in a few weeks, im gonna start training with a few of my buddies, and we’ll see how that goes. Gonna post my diet, which is the same diet as before, but with an extra 250 kcals.

30

The original diet i posted was this:

Meal One:
3 egg omelet
2 slices 100% Whole Wheat Bread
1.5 oz raisins
8-10 oz 1% milk
1 scoop whey protein

Meal Two:
5 oz chicken (weighed uncooked)
1/4 cup quinoa
1.5 oz raisins

Meal Three:
5 oz chicken (weighed uncooked)
1/4 cup quinoa
1 apple/banana

Meal Four:
Two scoops whey protein
2 oz cashews
1 oz walnuts

Meal Five:
7.4 oz ground turkey
1 egg
Veggies, Salt, Pepper
1 slice provolone
Kaiser Roll

But it was more like this:

Meal One:
3 egg omelet
2 slices 100% Whole Wheat Bread
1.5 oz raisins
8-10 oz 1% milk
1 scoop whey protein

Meal Two:
Subway Sandwich:
Oven roasted chicken breast
1 foot 9 grain wheat sub
Veggies
Hot sauce
Provolone Cheese

Meal Three:
Two scoops whey protein
2 oz cashews
1 oz walnuts
1.5 oz raisins

Meal Four:
7.4 oz ground turkey
1 egg
Veggies, Salt, Pepper
1 slice provolone
Kaiser Roll

As you can see, Im condensing my meals into 4 instead of 5-6 meals. i usually dont have time to eat the 2 extra meals during the day because i usually go to the gym, get my peri workout nutrition in, and right after that i have summer class, and i eat my subway sandwich on the way there. This needs to change. I only have a few days of class left, so my eating schedule should go back on track.

My new diet (starting tuesday, august 3) will be almost the same as the original, but with about 200-300 extra kcals:

Meal One:
3 egg omelet
2 slices 100% Whole Wheat Bread
1.7 oz raisins
8-10 oz 1% milk
1 scoop whey protein

Meal Two:
Subway sandwich

OR

6 oz chicken (weighed uncooked)
1 cup oatmeal
1 apple

Meal Three (Snack):
1 spoon of peanut butter
1 fruit
2 oz cooked chicken

Meal Four:
Two scoops whey protein
2 oz cashews
1 oz walnuts
1.5 oz raisins

Meal Five:
7.4 oz ground turkey
1 egg
Veggies, Salt, Pepper
1 slice provolone
Kaiser Roll

31

Day 24- 8/1/10

OFF Day

32

Day 25- Monday 8/2/10

OFF Day

33

Day 26- Tuesday 8/3/10

Weighed in around 188-189 today. Feel like im getting fat, but fuck it, ill cut in november.

Shoulders and Triceps

Standing Military Press
65 x 10
75 x 10
85 x 10

Seated Machine Shoulder Press
35 x 10
45 x 10
55 x 8

Standing Side Lateral Raises
10 x 15
15 x 15
20 x 8-9

Close Grip Bench Press
110 x 8
120 x 8
130 x 8

Skull Crushers
50 x 12
60 x 10
70 x 10

Rope Tricep Pulldown
35 x 10
40 x 10
45 x 7

34

Day 27- Wednesday 8/4/10

Back and Rear Delts (Some trap work)

Bent Over Row
115 x 8
125 x 8
135 x 6-7

Seated Close Grip Row
100 x 10
120 x 10
140 x 8

Lat Pulldown Cable Machine
4 plates x 10
5 plates x 10
6 plates x 8

Rear Delt Flye Machine
40 x 12
50 x 12
60 x 7

Supersetted some trap work
3 sets of machine trap raises

35

Day 28- 8/5/10

OFF Day

I feel like im getting a lot bigger. Getting compliments isnt too bad either. Finally finished my physics class

36

Day 29- 8/6/10

START OF NEW ROUTINE

Chest and Biceps

Dips (with added weighed)
5 x 10
10 x 8
15 x 8

Preacher Curl
20 on each side x 8
25 on each side x 3

Flat DB Press
45 x 10
50 x 10
55 x 8

Incline DB Alternating Curl
15 x 10
20 x 10
25 x 8-9

Incline Machine Press
45 x 12
50 x 12
55 x 12

Cable Reverse Curl
60 x 12
70 x 10
80 x 6

Pretty good day. It was weird doing new exercises. I went way too heavy on the preacher curl in the beginning, but i know next time not to go that heavy. The incline machine press hurt my shoulder joint at first, but after i flared my elbows out, it took the stress off my shoulders, and put it on the upper pec. Im really liking that im starting to “feel” my muscles being used more.

37

Day 30- 8/7/10

Skipped Leg Day b/c of my cousin’s party. Blacked out. Yeah.

38

Day 31- 8/8/10

OFF Day.

Feel like death.

39

Day 32- 8/9/10

OFF Day

Doing shoulders and tri’s tmrow.

40

Day 32- 8/10/10

Shoulders and Triceps

Standing Military Press
55 x 10
75 x 8
85 x 8
95 x 8

Arnold Press
30 x 10
35 x 7-8

Cable Side Lateral Raises
15 x 10
20 x 10
25 x 6

Close Grip Decline Bench Press
105 x 8
115 x 8
125 x 8
135 x 8

Decline Skull Crushers
60 x 10
70 x 10
80 x 4

One Arm Overhead DB Tricep Extension
10 x 12
15 x 10
20 x 6

3-4 Sets of Machine Trap Raises as well, along with 2-3 sets of ab work.

Not the best day, still figuring out what weights and exercises to do.

Still at 188. Im surprised i didnt lose more weight.