Okay I'll try to make a full body workout and do it 2 times a week then. I'm guessing I should lower the volume on each muscle a bit because I'm doing it twice in one week.

I don't have that great of a diet right now because I'm on campus and eat at the cafe here but that'll change once I'm back home (one week). I actually don't take any multivitamins right now, do you know a good website to purchase that multi or a good nutrition chain (like GNC?)?


And onto the daily journal side of things.. I went to shoot around yesterday and fooled around for too long and wasn't able to work out. So I'm a day behind schedule but that's fine, just no rest for sunday :P
Lower Body Workout #2 (Lowerback/Legs)
Deadlift 3x8 125lbs all sets
Barbell Lunge 3x8 (115lbs all sets)
1leg calfraise 3x20 (15lbs dumbbell all set)

I'd say 3-6 sets of each exercise, depending on the rep range. Aim for 30-45'ish total reps per exercise. That's just a rough guess, though, it's not an exact science.

I hate GNC. It's such a horrible ripoff, and the staff are much more scam artist than knowledgeable professionals. The one I'm talking about you can get from pretty much any grocery store or walmart... and it's better than anything you'll find in GNC for 3-4 times the price.

Also, re: working out, good. Being consistent is more important than sticking to an exact schedule. Your body doesn't care what day of the week you do your training on...just that it gets done.

Okay, I'll think up a new upper body workout later. A bit lazy right now

Yeah I figured GNC wouldn't be great but it's the first example I thought up. I'll probably buy it at Walmart when i get a chance to. Thanks for the advice again.

So today I did...

Upper Body Work#2 (Shoulder/Bicep)
Shoulder Press 3x8 (40lbs dumbbells)
Front Plate Raise 1x8 (35lbs plate)
Barbell upright row 2x10 (50lbs barbell)
Lateral Shoulder Raise 2x10 (10lbs db)

Chin ups 2x(6,5) bodyweight~
Alt'n Standing Bicep Curls 3x8(each arm) (20lbs dbs)

Today was a leg workout:

Squat 3x10 (45lbs, just the bar)
Leg curls 4x8 (60lbs~~ on all sets)
Calf Raise 3x20 (125lbs on all sets)

I didn't wanna get another huge headache so I decided to go light, hopefully I can eventually build up the weight and not feel any headaches.

Went to the gym and practiced for bball. Took 130+ shots =D

Yesterday I tried a new upper body workout. I think it needs some tweaking, doesn't feel as good as my other workout.

Bench flat 5x6 (145lbs~ all sets)
Shoulder press 4x8 (40lbs all sets)
Chin ups 4x5 (bodyweight)
Supine Rows 4x7 (bodyweight)

The supine rows aren't actually as great as I thought they'd be :P. Might substitute it with rows. Oh yeah and I did pylos yesterday too .

I came back to TO and I missed two workouts =\.

Just started the 2nd phase of my workout plan and signed up for a new gym. It was pretty disappointing b/c the gym is renovating and they didn't have any barbells. This will explain my dbell squats...

Yesterday Legs
Squat 4x8 (40lbs db each hand)
Explosive Squat 2x5 (15lbs db each hand)
Leg Curl 4x8 (70lbs)
Calf Raise 4x20 (25lbs dbell each hand)

Today I did some pylometrics, pretty tough.
I also went out and bought one a day men's multi and I'm gonna do upperbody tmrw.

Today Upper body

Shoulder Press 4x8 (40lbs db)
Bench Press Flat 5x6 (145lbs)
Chin ups 4x5 (bw)
Rows 4x8 (90lbs)

I actually don't like supine rows that much so I switched it with rows on a machine. I also took 230+ shots later in the day

Today lower body

Squats 4x5 (135lbs)
Deadlift 4x8 (115lbs)
Leg Curl 3x15 (35lbs, it was a fnky machine not sure what its called)
1leg Clf Rs 3x20 (15lbs)

I planned on doing some other exercises but I varied my workout a bit because I wasn't ready for it yet.

Monday Lower Body
Squat 4x8 95lbs
Explosive Squat 2x5 75lbs
Leg Curl 4x8 70lbs
Seated Calf Raise 4x20 45lbs

Still taking it easy on the squats. I'm gonna add another ten next week and every week until I get to a weight thats comfortable enough so headaches don't come back yet still challenging.

Did some PYLOS today

Today...


Bench Press Flat 5x6 (145lbs)
Shoulder Press 4x8 (45lbs db)
Chin ups 4x5 (bw)
Alternatin Bicep Curl 1x20 25lbs
Rows 4x8 (100lbs)

Lower Body
Squat 4x8 105lbs
Explosive Squat 2x5 85lbs
Leg Curl 4x8 80lbs
Calf Raise 4x20 25lbs db in each hand