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Sunday DL: 1x5x145 H: 3x8x10 C: 3x10x30 MFT ISO: 3x5x70 LPD machine: 3x5x75
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| # ? Feb 25, 2013 09:03 |
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| # ? May 26, 2013 08:46 |
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Monday OP: 1x5x55, 2x5x50 db LP: 3x5x425 HS: 3x5x245 DBP: 2x5x70, 1x5x65 db BP: 1x5x70, 1x5x65, 1x5x60 db
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| # ? Feb 26, 2013 03:41 |
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Wednesday MFT ISO: 3x5x80 DL: 1x5x145 H: 1x8x25, 2x8x10 C: 3x10x30 LPD: 1x5x95, 2x5x104
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| # ? Feb 28, 2013 04:45 |
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Thursday BP: 3x5x75 db OP: 1x5x55, 2x5x50 db LP: 3x5x455 HS: 3x5x275 DBP: 3x5x70 db
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| # ? Mar 1, 2013 08:35 |
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Saturday DL: 1x5x150 H: 3x8x25 C: 3x10x35 LPD: 3x5x94 ISO: 3x5x115
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| # ? Mar 3, 2013 11:49 |
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Monday LP: 3x5x455 HS: 3x5x275 DBP: 3x5x70 db BP: 2x5x70, 1x5x65 db OP: 3x5x40 db
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| # ? Mar 12, 2013 01:44 |
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Wednesday DL: 3x5x145 H: 3x8x10 C: 3x10x35 ISO: 3x5x125 LPD: 1x5x104, 1x5x95, 1x5x85
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| # ? Mar 15, 2013 01:35 |
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Saturday BP: 2x5x75, 1x3x75 db OP: 1x5x50, 1x5x45, 1x5x40 db LP: 1x5x455, 2x5x405 HS: 3x5x225 DBP: 3x5x65 db
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| # ? Mar 17, 2013 10:13 |
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Monday ISO: 3x5x135 C: 3x10x35 H: 3x10x25 LPD: 3x5x95 DL: 1x5x145
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| # ? Mar 20, 2013 11:36 |
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Wednesday LP: 3x5x455 HS: 3x5x275 BP: 1x4x75, 2x5x70 db OP: 1x5x45, 1x5x50, 1x5x45 db DBP: 1x4x65, 2x5x60 db
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| # ? Mar 21, 2013 08:42 |
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Friday DL: 1x5x150 H: 3x5x25 C: 3x10x35 LPD: 3x5x95 ISO: 3x5x140
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| # ? Mar 24, 2013 15:27 |
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Monday BP: 1x5x75, 1x5x70, 1x5x65 db LP: 3x5x405 OP: 3x5x45 db DBP: 3x5x65 db HS: 3x5x225
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| # ? Mar 25, 2013 21:56 |
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Wednesday DL: 1x5x155 H: 3x8x25 C: 3x10x35 ISO: 3x5x140 LPD: 3x5x94
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| # ? Mar 29, 2013 02:45 |
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Friday HS: 3x5x335 LP: 3x5x405 DBP: 3x5x65 db BP: 3x5x65 db OP: 3x5x40 db
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| # ? Mar 30, 2013 03:25 |
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Monday H: 3x15x0 ISO: 3x5x125 Pec: 3x5x100 LPD: 3x5x75 Dip Machine: 3x5x100
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| # ? Apr 1, 2013 23:30 |
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Wednesday C: 3x5x35 ISO: 3x5x135 LPD: 3x5x85 DL: 1x5x145 H: 3x8x10
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| # ? Apr 18, 2013 06:37 |
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Back on track, looking good. Monday BP: 2x5x65, 1x5x60 db OP: 3x5x40 db LP: 3x5x405 HS: 3x5x225 DBP: 3x5x60 db
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| # ? May 6, 2013 22:43 |
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Wednesday DL: 1x5x135 H: 2x8x10, 1x8x25 C: 3x10x35 ISO: 3x5x135 LPD: 3x5x80
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| # ? May 10, 2013 00:58 |
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Friday BP: 3x5x65 db OP: 1x5x45, 2x5x40 db DBP: 1x5x65, 1x5x60, 1x5x55 db LP: 3x5x315 HS: 3x5x225
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| # ? May 11, 2013 03:56 |
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Monday DL: 1x5x145 H: 1x8x25, 2x5x10 C: 1x10x35, 1x7x35, 1x5x35 ISO: 3x5140 LPD: 3x5x85
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| # ? May 13, 2013 23:18 |
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I'm just using this as a notepad that I can easily find. Goon 2, 160lbs male who wants to weigh 180lbs Calorie Goal: 2550 (rounded) Protein: 160g/day minimum Fat: 71g/day minimum Carbs: 100g/day minimum, but he should probably fill in most of his remaining calories with carbs. CaveFish's Workout Regime starting next week: MONDAY - Legs 4 sets leg extension 10-15reps (keep it light, this is just to get blood in the legs) 4 sets squat 6-10 reps 3 sets leg press 10-12 reps 4 sets leg curl 10-12 reps 3 sets stiff legged deadlift or walking lunges (hamstring or quad, pick one and alternate every so often or whichever you think needs more work) TUESDAY - Chest 4 sets incline DB or barbell bench 8-12 reps 3 sets flat DB or barbell bench 8-12 reps 3 sets DB fly or machine fly (pec deck) 12-15 reps, focus on squeezing at the top 2 sets weighted dips WED OFF THURSDAY - back 4 sets bodyweight pullups: up to 15 reps (add weight if 4x15 is too easy) 4 sets bent over row barbell or DB row 8-12 reps 3 sets front pulldown, wide or narrow (switch it up) 8-10 reps 3 sets cable row 6-10 reps Behind the head pulldowns(yeah they're bad blah blah blah): 2 sets 15 reps Medium easy weight...just squeeze. FRIDAY - shoulders/arms 3 sets DB press or front military 8-10 reps 3 sets side laterals 10-12 reps 3 sets rear lateral machine or DB 10-12 reps 6 sets shrugs behind the back for 3 sets and to the front for 3 Triceps 3 sets 10-15 rope pushdown 3 sets skullcrushers or DB extensions 6-10 reps 3 sets reversed push down (palms facing) 8-10 reps Biceps 3 sets barbell curl or e-z curl bar 8-12 reps 3 sets preacher machine or db/barbell 8-12 reps 2 sets hammer curl db or rope 10-15 reps wrist curls 13-20 reps 2 sets -Do abs on Monday and Thursday -Do calves Tuesday and Friday. -KEEP THE REST INTERVALS SHORT. 30-60 seconds between sets, no more. This is very important as it will fatigue the hell out of your muscles AND improve your conditioning. -Alternate squats with deadlifts every week or two weeks if you want. -Do your cardio normally and adjust depending on whether you're bulking or cutting. Supplements: Creatine (5g), Fish Oil (5 Pills), Multivitamin, Vitamin D (10,000 UI), BCAA (20g after workout) To buy: Big Orange Juice, Fish Oil Pills (30 days), Chicken, Bagels, CR2032 3V Lithium Battery for the Food Scale, Peanut Butter, Protein Powder, Vitamin D Picture tonight to start, and rework the first page.
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| # ? May 15, 2013 21:05 |
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Wednesday LP: 3x5x315 HS: 3x5x225 BP: 1x5x60, 2x5x65 db OP: 3x5x40 db DBP: 3x5x60 db
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| # ? May 16, 2013 00:09 |
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Friday ISO: 3x5x100 LPD: 3x5x95 C: 3x10z35 DL: 2x5x90 db H: 1x8x25, 2x8x10
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| # ? May 17, 2013 23:12 |
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Monday LP: 4x10x225 HS: 4x10x225 C: 3x10x30 LE: 4x10x40 SLDL: 4x10x95 LC: 1x10x30, 1x10x60, 2x10x70
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| # ? May 20, 2013 23:18 |
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Tuesday IP: 4x10x30 db DP: 2x10x40 db BP: 1x10x40, 2x10x30 db BF: 3x10x17.5 db Ca: 3x10x0
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| # ? May 21, 2013 22:03 |
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Thursday DP: 4x10x40 db C: 3x10x30 ISO: 3x10x70 LPD: 1x10x87, 2x10x77 RPD: 3x10x25 CR: 1x10x90, 1x10x80, 1x10x70
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| # ? May 23, 2013 21:40 |
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Friday DB: 3x10x40 SL: 3x10x10 RL: 3x10x10 SB: 3x10x15 SF: 3x10x15 CR: 3x10x0 RPD: 3x10x40 SC: 3x10x15 RPD: 3x10x40 CL: 3x10x20 PM: 3x10x10 HC: 2x10x20 WC: 2x10x20
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| # ? May 25, 2013 05:50 |
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| # ? May 26, 2013 08:46 |
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As someone who's about to start Cavefish, this is an awesome log to have stumbled upon. What's your food intake like? Have you tried a 3-day split? Looks like you've been very consistent with your 4-day, which is cool to see. How long do your gym trips normally take?
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| # ? May 25, 2013 07:56 |
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