L3pwn's workout journal

[L3pwn]

hey guys,

im 190cm tall, my weight is like 87-88kg i think and im 15 years old (birthday next saturday). i train abs every mon, wed, fri but i wont post it since its always the same and not rly interesting (not that my journal would be interesting at all XD).all weights are with bars and for dumbells i onlz write the weight of 1 dumbell. ok ill just start with yesterday :?

Monday 11/08/08:

Chest/Triceps/Biceps

Bench Press:

10*20kg (warm up)

10*60kg PR

8*60kg

7*60kg

Incline Bench Press:

(is it the right name for the one where ur head is higher?)

12*50kg

10*50kg

8*50kg

Dips:

(i suck at those)

6*

5*

5*

Flys with dumbells:

10*15kg+3*15kg Bench Press (to get the last power out of my chest)

8*15kg+3*15kg Bench Press

6*15kg+2*15kg Bench Press

Skull Crushers:

(tris couldnt do it anymore)

8*30kg+4*30kg Bench Press (ellbows close to the body)

6*30kg+3*30kg Bench Press (ellbows close to the body)

5*30kg+2*30kg Bench Press (ellbows close to the body)

Curls (standing):

13*30kg

12*30kg

11*30kg

Concentration Curl:

11*15kg

9*15kg

8*15kg

k dats it. next will be wed with Shoulders/Abs. so cya tomorrow

[Laver]

Good entry.

Yes your right about the inclines.

instead of putting "new record" put PB or PR (personal best/record)

have a look through another couple journals just to get your head around how to format the journal with spacings and bold lettering, just makes it hell of a lot easier for the reader to follow.

Post your diet up too!

[L3pwn]

Diet:

Workout Days:

8:00 100g oats + 250g cottage cheese + 2-3 tea spoons peanut butter

11:00 3eggs + 2 slices of ham

1:30 100g oats + 250g cottage cheese

3:20 banana + 150g tuna

4:20-6:00 workout

6:00 30g whey + 50g dextrose

7:00 200g chicken breast

9:00 500g cottage cheese or 300g tuna

Non-Workout Days:

8:00 100g oats + 250g cottage cheese + 2-3 tea spoons peanut butter

11:00 3eggs + 2 slices of ham

1:30 150g tuna

3:30 250g cottage cheese

5:30 150g tuna

7:30 200g chicken breast

9:30 500g cottage cheese or 300g tuna

but sometimes i vary a bit. like changing tuna and cottage cheese XD or i eat 2 tins of tuna at 5:30. thats just how i plan to do it. and basicly i do it like that.

[L3pwn]

Wednesday 13/08/08:

Shoulder

DB Shoulder Press:

10*10kg (warm up)

6*20kg

5*20kg

7*17.5kg

6*17.5KG

Side Lateral Raise:

10*8kg

7*8kg (bad set)

8*8kg

Front Raise:

10*8kg (pain in my shoulders)

10*8kg (pain in my shoulder)

11*8kg (pain gone =D)

Back Flys:

20*5kg (picked too little weight)

7*7kg

6*7kg

Shrugs:

30*30kg

25*30kg

25*30kg

[poos_n_wees]

Do you add anything to your cottage cheese? Or just eat it as is?

[L3pwn]

i eat it as it is. its for protein not for taste XD in germany my food was rly delicious. but here its just to get my protein. taste sucks.