First a few brief things about myself... I am 18 years old, 5'9'' 150 lbs with a self estimated 11-12% bf. I am a college student, I live in a dorm (which limits my food options), and I run cross country and distance in track and field. I am creating this log as a way to keep track of my lifts, runs, and feedings, and also to hopefully draw motivation from the community here.

Anyways... Like I said I plan on keeping track of all my lifts, runs, and diet. Lifting wise I do an upper/lower split. In the typical week I train 4 days doing the following: (1x upper (high weight low reps, 1x lower (squats as primary exercise), 1x upper (hypertrophy reps/weights, 1x lower (deadlift as primary exercise)).

So, here is the actual journaling part

Day1: mon 1-28

run: 2 mile wu, 1x 1200m, 4x400m, 4x300m, 4x200m (jogging rest equal to work time) 1 mile cd. TOTAL: 7 miles

weights:

squat
10x 135
8x 185
5x 225
5x 225
5x 225
10x 155

straight leg deadlift
10x 95
10x 95
10x 95

leg extension machine
10x 200
10x 200
10x 200

incline russian twists (25 lb weight over chest)
4 sets of 10

back extensions (25 lb weight holding near chest)
2 sets of 10

incline sit ups (10 lb weight behind head)
3 sets of 12

no eating record for today

Good for you! You started a journal!

I wish you the best of luck with it!


ROCK ON!


Peace and happiness to you!

Chillen

tue- 1-29
8 mile steady run (58 mins)

day off from lifting

Impressive lifts on the squat (I assume you are going fully parallel). Especially for a distance runner (no disrespect meant).
When you say leg extensions are you refering to the machine? if so, I'd do lunges/bulgarian split squats/step ups instead.

keep it up, bud.

leg exts were on a machine I am thinking I will do db lunges on my leg day today

sunday lifts:
DB Bench
40's x 8
50's x 6
60's x 4
65's x 3
70's x 5

DB Incline
40's x 15
40's x 12

Pull ups:
4 sets of 8
superset with:

DB Military press
30's x 12
30's x 10
30's x 9
30's x 8

Seated Rows (machine)
115 x 12
115 x 10
115 x 8
115 x 8