JT'S DORM ROOM
dorm room home ABOUT JT
- Age: 28
- Gender: Male
- Location: IL
- Gym: Xsport, Darien, IL
- Height: 5'9
- Weight: 194
- Posts: 37 (view posts)
- Merits: no merits
- Title: Freshman
FAVORITE ...
- Supplements:
Isopure Zero Carb Protien, Universal Creatine Monohydrate, Animal Pak
- Exercises:
Deadlift, Dumbell Shrugs
- Music:
Heavy Metal
- Movies:
Anything with Arnold Schwarzenneger, and Sylvester Stallone.
- Athletes:
Arnold Schwarzenneger, John Hansen, Nick Palermo
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JT'S BLOG ENTRY
THE GOOD THING ABOUT THE NEW YEAR IS
that the holidays are over. All of the stress from trying to purchase gifts for everyone, along with having to go to my family's house and my wife's family's house on different days for Christmas alone. It's not that I don't love my family or hers, but between work (we don't get extra days off during the holidays) and going to see everyone can be stressful and take up a lot of time, and a lot of time from the gym.
I missed last week's blog so I will try to combine the two in this one.
Last week due to the holidays I did not have the time to go to my regular gym, so I have been working out at the gym provided by my apartment complex. Some times you have to make due with what you can right?
Anyways, here is last weeks workouts:
(warm ups not included, and all DB workouts listed will count weight for one DB, not both)
Monday & Thursday:
Incline DB press 50'sx10, 60'sx8, 70'sx8, 90'sx6
Flat DB press 60'sx10, 70'sx10, 80'sx8, 90'sx6
flat DB Flyes 50's 3x20
BB Military press 60x10, 70x10, 80x8, 90x6
DB superset front raises, side raises 30's 3x10
Sitting DB Triceps extension (single arm) 25x10, 30x10, 40x8, 50x6
Triceps pulldown (bar) 90x10, 110x8, 120x8, 130x6
incline situps 3x20
(Missed Tuesday due to Christmas)
Friday
Squats 135x10, 150x10, 180x8, 200x6
Hack Squats 200 3x10
Leg Curls 45 3x10
BB curls 60x10, 70x10, 80x8, 90x6
DB Alternating curls 30'sx10, 40'sx8, 50'sx8, 60'sx2 (my bi's were destroyed by the time i got to the 60's)
Widegrip lat pull down 110x10, 120x10, 130x8, 140x6
DB rows 40x10, 50x10, 60x8, 70x6
Deadlifts 135x10, 225x10, 250x8, 315x4
Hanging leg raises 3x20
As far as diet went that week Christmas was my cheat day.
Other than that I kept on track with 10 eggwhites and 1 cup of oatmeal for breakfast, 1 cup of cashews, 1 apple, 3 whey shakes, chicken breasts/lean steak with brown rice and brocolli for lunch and dinner.
This week went much better. Although I haven't been able to get to my main gym every day due to the follow up from the holidays (boy I am glad they are over) I did get my workouts in.
(warm ups not included, and all DB workouts listed will count weight for one DB, not both)
Monday & Thursday:
Incline DB press 50'sx10, 60'sx8, 70'sx8, 90'sx6
Flat DB press 60'sx10, 70'sx10, 80'sx6, 90'sx7
flat DB Flyes 50x10, 60x10, 70x6
BB Military press 60x10, 70x10, 80x8, 90x8
DB superset front raises, side raises 30's 3x10
Sitting DB Triceps extension (single arm) 25x10, 30x10, 40x8, 50x6
Triceps pulldown (bar) 90x10, 110x8, 120x8, 140x6
incline situps 3x20
Tuesday & Friday
Squats 135x10, 150x10, 180x8, 180x6
Hack Squats 200 3x10
Leg Curls 45 3x10
DB Alternating curls 30'sx10, 40'sx8, 50'sx8, 60'sx2 (my bi's were destroyed by the time i got to the 60's)
DB Alternating Hammer curls 30'sx10, 40'sx10, 50'sx10
Widegrip lat pull down 110x10, 120x10, 130x8, 140x6
DB rows 40x10, 50x10, 60x8, 70x6
Deadlifts 135x10, 225x10, 250x8, 315x3
Hanging leg raises 3x20
My diet this week has been spot on.
meal 1
10 eggwhites
1 cup oats
meal 2
1 apple
1/2 cup cashews
meal 3
protein shake
meal 4
chicken breast (or lean steak or talapia)
1 cup brown rice
1/2 cup brocolli
meal 5(preworkout)
Animal Pak
protein shake
meal 6 (postworkout)
protein shake
meal 7
chicken breask (or lean steak or talapia)
1 cup brown rice
1/2 cup brocolli
The one thing I keep forgetting is to take my flax oil with my post workout shake. I don't know why but I don't think about it until the next morning. :(
My back is coming along nicely, which is something I know I needed to work on big time. However now my biceps are horrible and don't match up to my triceps. It's weird because if you look at my arm it looks like all triceps no biceps lol.
I missed last week's blog so I will try to combine the two in this one.
Last week due to the holidays I did not have the time to go to my regular gym, so I have been working out at the gym provided by my apartment complex. Some times you have to make due with what you can right?
Anyways, here is last weeks workouts:
(warm ups not included, and all DB workouts listed will count weight for one DB, not both)
Monday & Thursday:
Incline DB press 50'sx10, 60'sx8, 70'sx8, 90'sx6
Flat DB press 60'sx10, 70'sx10, 80'sx8, 90'sx6
flat DB Flyes 50's 3x20
BB Military press 60x10, 70x10, 80x8, 90x6
DB superset front raises, side raises 30's 3x10
Sitting DB Triceps extension (single arm) 25x10, 30x10, 40x8, 50x6
Triceps pulldown (bar) 90x10, 110x8, 120x8, 130x6
incline situps 3x20
(Missed Tuesday due to Christmas)
Friday
Squats 135x10, 150x10, 180x8, 200x6
Hack Squats 200 3x10
Leg Curls 45 3x10
BB curls 60x10, 70x10, 80x8, 90x6
DB Alternating curls 30'sx10, 40'sx8, 50'sx8, 60'sx2 (my bi's were destroyed by the time i got to the 60's)
Widegrip lat pull down 110x10, 120x10, 130x8, 140x6
DB rows 40x10, 50x10, 60x8, 70x6
Deadlifts 135x10, 225x10, 250x8, 315x4
Hanging leg raises 3x20
As far as diet went that week Christmas was my cheat day.
Other than that I kept on track with 10 eggwhites and 1 cup of oatmeal for breakfast, 1 cup of cashews, 1 apple, 3 whey shakes, chicken breasts/lean steak with brown rice and brocolli for lunch and dinner.
This week went much better. Although I haven't been able to get to my main gym every day due to the follow up from the holidays (boy I am glad they are over) I did get my workouts in.
(warm ups not included, and all DB workouts listed will count weight for one DB, not both)
Monday & Thursday:
Incline DB press 50'sx10, 60'sx8, 70'sx8, 90'sx6
Flat DB press 60'sx10, 70'sx10, 80'sx6, 90'sx7
flat DB Flyes 50x10, 60x10, 70x6
BB Military press 60x10, 70x10, 80x8, 90x8
DB superset front raises, side raises 30's 3x10
Sitting DB Triceps extension (single arm) 25x10, 30x10, 40x8, 50x6
Triceps pulldown (bar) 90x10, 110x8, 120x8, 140x6
incline situps 3x20
Tuesday & Friday
Squats 135x10, 150x10, 180x8, 180x6
Hack Squats 200 3x10
Leg Curls 45 3x10
DB Alternating curls 30'sx10, 40'sx8, 50'sx8, 60'sx2 (my bi's were destroyed by the time i got to the 60's)
DB Alternating Hammer curls 30'sx10, 40'sx10, 50'sx10
Widegrip lat pull down 110x10, 120x10, 130x8, 140x6
DB rows 40x10, 50x10, 60x8, 70x6
Deadlifts 135x10, 225x10, 250x8, 315x3
Hanging leg raises 3x20
My diet this week has been spot on.
meal 1
10 eggwhites
1 cup oats
meal 2
1 apple
1/2 cup cashews
meal 3
protein shake
meal 4
chicken breast (or lean steak or talapia)
1 cup brown rice
1/2 cup brocolli
meal 5(preworkout)
Animal Pak
protein shake
meal 6 (postworkout)
protein shake
meal 7
chicken breask (or lean steak or talapia)
1 cup brown rice
1/2 cup brocolli
The one thing I keep forgetting is to take my flax oil with my post workout shake. I don't know why but I don't think about it until the next morning. :(
My back is coming along nicely, which is something I know I needed to work on big time. However now my biceps are horrible and don't match up to my triceps. It's weird because if you look at my arm it looks like all triceps no biceps lol.
