5.10-Crux's Logorama

Discussion in 'Training Logs' started by 5.10-Crux, Mar 7, 2005.

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  1. 5.10-Crux

    5.10-Crux New Member

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    5'7" Ecto
    Start : 125 (1/2004)
    Current : 146

    Goals: Bulk to 180, then cut down to 160-165
    Age: Old

    Current big three (5RM): 160 bench, 225 squat, 185 deadlift :wtc:
    Start big three: 95 bench, 95 squat, 95 deadlift

    Diet:
    7:00..........Protein shake with water, banana, granola bar
    7:00-8:00..Workout
    8:30..........2 Eggs, Cup cooked oatmeal + rice milk, OJ, centrium, 3 fish oil caps
    10:30........Cup cooked rice, Protein shake + water + 1tbsp flax oil
    12:30........Turkey sandwich, pretzels, water, fruit
    3:30..........Tuna + cup cooked rice + fat free mayo + mustard
    7:00..........Chicken breast + rice + green beans
    10:00........1/2cup-1cup Fat Free Cottage Cheese, Protein shake with water + 1tbsp flax oil


    Current routine : modified Christopher's routine (3 day split)
     
    Last edited: Apr 6, 2005
  2. 5.10-Crux

    5.10-Crux New Member

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  3. 5.10-Crux

    5.10-Crux New Member

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    3-9-05

    Seated DB Shoulder Press
    12x20lbs
    8x30lbs
    5x35lbs
    5x40lbs
    5x45lbs
    5x45lbs

    Overhand Pullups (no thumb)
    14
    10
    8
    5

    Tricep ext DB
    12x20
    12x20

    Note: I'm usually fried/pumped after doing the pullups, so the tricep ext are just an afterthought. Might move these to a different day and swap something else out.
    Maybe go back to doing light lunges on Weds next week.
     
  4. 5.10-Crux

    5.10-Crux New Member

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    3-11-05

    Squats (warmup to 3 reps with 10lbs more than monday)
    15x45
    8x115
    5x155
    3x195
    3x215 (PR) <--Was difficult, definitely not ass to grass - work on this next time

    Good Mornings
    15x45
    8x85
    8x95
    8x105

    Incline Bench
    10x45
    5x95
    5x115
    5x125
    5x135
    5x140

    DB Rows
    10x20
    5x35
    5x40
    5x45
    5x50
     
  5. 5.10-Crux

    5.10-Crux New Member

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    Been working out for 10 weeks, so taking this week off.
    Hard part is going to be trying to eat the same.
     
  6. 5.10-Crux

    5.10-Crux New Member

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    3-21-05
    Back after a week off.
    Lifts were about the same, maybe a little weaker.
    Was difficult to get up early to workout, since I'd been sleeping in all last week.

    Squats
    15x45
    6x135
    5x155
    5x185
    5x205
    5x205 <-- should have been 215, but had difficulty. also want to make sure i am going past parallel.

    Deadlifts
    10x45
    5x95
    5x135
    5x145
    5x155
    5x165 <-- felt like my eardrums were going to burst from holding my breath on the way up

    Flat BB Bench
    10x45
    5x135
    5x145
    5x150
    5x155
    4x160 <-- still could not get 5 reps, but at least i got 1 more rep than last time

    Incline DB Press
    12x40
    10x40

    Notes: The incline db press is always rushed at the end of my work out and I'm usually fried by the time I get to them. Need to try to wake up earlier on mondays so I can spend more time on them to increase the weight and reps.
     
  7. AmCo

    AmCo Haters goin' Hate

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    good job man keep up the hard work!
     
  8. 5.10-Crux

    5.10-Crux New Member

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    3-23-05
    Fricking sore as hell today - can barely walk.
    I guess taking a week off and then hitting it hard put my muscles into shock.

    Seated DB Shoulder Press
    12x20
    8x30
    5x35
    5x40
    5x45
    5x45 <-barely got last rep

    DB Shrugs
    12x50
    12x50

    Seated DB Tricep Exts
    12x20
    12x20

    Overhand Pullups (no thumbs)
    14
    9
    6
    6
     
  9. 5.10-Crux

    5.10-Crux New Member

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    Fuck. I'm still not eating enough.
    Just put what i've been eating in fitday and it comes out to 2800-3000 calories.
    Plus I've been 143 for the past 3+ weeks.
    Need to figure out some kind of shake I can make at work (access to a microwave & fridge.. maybe could bring in blender) and drink two times a day to add another 1000cal without barfing.
     
  10. 5.10-Crux

    5.10-Crux New Member

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    3-25-05 6:45am

    Squats (warmup to 3 reps with 10lbs more than monday)
    15x45
    8x135
    5x165
    3x195
    3x215 <-did much better going down past parallel

    Good Mornings
    15x45
    12x85
    10x95
    8x105

    DB Rows
    10x25
    5x35
    5x45
    5x50
    5x50

    Incline Bench
    10x45
    5x95
    5x115
    5x125
    5x135
    2x140 <- dunno what happened.
    Was feeling weak and shakey for all the incline bench sets. Accidentally did them last this time, need to move it before rows so I have more energy. Also, might need to eat more before workout (currently ON shake w/water + banana).
     
  11. 5.10-Crux

    5.10-Crux New Member

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    3-28-05
    Took today off from work.
    Got up, ate a bowl of oatmeal + oj, had a ON shake with water while working out. Definitely seemed to have a little more energy from eating more b4 the workout.

    Squats
    15x45
    5x135
    5x165
    5x185
    5x205
    4x215

    Deadlifts
    10x45
    5x95
    5x135
    5x145
    5x155
    5x165 <-- Felt much better than last week. Kept the air in my stomach, which seemed to help stablize the weight. Should be able to increase the weight next week (try for 175)

    Flat BB Bench
    10x45
    5x135
    5x145
    5x155
    5x160
    3x165 <-- Decided to fuck it and go for more weight. Was surprised I got 3 reps.

    Incline DB Press
    14x40
    11x40
     
    Last edited: Mar 29, 2005
  12. 5.10-Crux

    5.10-Crux New Member

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    3-30-05

    Seated DB Shoulder Press
    12x20
    6x30
    5x35
    5x40
    5x45
    5x45 <--still difficult, but try for 50s next week just for the hell of it.

    DB Shrugs
    14x50
    12x50 (need to invest in heavier DBs)

    DB Tricep Exts
    14x20 (Seated)
    12x20 (Lying - going to do lying from now on because it seemed to target the triceps more)

    Overhand Pullups (no thumbs)
    14
    7
    7
    5
    I get really winded on the pullups, specially after the first 14.
    Haven't been able to improve much on these :dunno:
     
  13. 5.10-Crux

    5.10-Crux New Member

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    4-1-05 7:00am

    Squats (warmup to 3 reps with more than monday)
    15x45
    8x135
    5x165
    3x195
    3x225 (PR) <-First two reps were good, last was not quite past parallel

    Good Mornings
    12x85
    10x95
    8x105

    Incline Bench
    10x45
    5x95
    5x115
    5x125
    5x135
    5x140 <- Much better than last week. Got pissed and more intensity.

    DB Rows
    7x25
    5x35
    5x45
    5x50
    5x50 <- Either need to buy heavier dbs or work on squeezing the back muscle more at the top of the exercise


    Woke up a little earlier to eat a bowl of oatmeal before the workout.
    I think this helped my energy by the time I got to the incline bench.
    Also drank a protein shake w/water during the workout.
    Afterwards ate another bowl of oatmeal, 2 eggs, glass of oj, centrum, & 3 fish oil caps.

    Also weighed in at 145 this morning.
    Hopefully it's not all water weight or fat :cool:
     
  14. 5.10-Crux

    5.10-Crux New Member

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    4-4-05
    Had a rough time waking up today due to day light savings.
    Workout was cut short to make it to work on time.

    Squats
    15x45
    5x135
    5x165
    5x195
    5x215
    4x225

    Deadlifts
    10x45
    5x135
    5x155
    5x165
    5x175 (PR)
    4x185 (PR) <-- I jumped 20lbs from last week. I think part of it was mental and part of it was figuring out the technique (hold air in my stomach).

    Flat BB Bench
    10x45
    5x135
    5x155
    2x165 <-- should have done a set of 5x160 first. 165 is still out of my range.
    Ran out of time to finish.


    Incline DB Press
    --
     
  15. 5.10-Crux

    5.10-Crux New Member

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    4-6-05

    Seated DB Shoulder Press
    12x20
    6x30
    5x35
    5x40
    5x45
    4x50 (PR) <--amazed i got 4 reps at 50

    Lying DB Tricep Exts
    12x20
    12x20

    DB Shrugs
    16x50
    14x50

    Overhand Pullups (no thumbs) - Switched to really wide grip to make it more difficult
    9
    8
    6
    6
     
  16. 5.10-Crux

    5.10-Crux New Member

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    4-8-05 7:00am

    Squats (warmup to 3 reps with more than monday)
    15x45
    8x135
    5x165
    3x195
    3x225 <-Stuck with same weight as last week. Still very heavy

    Good Mornings
    8x95
    8x105
    5x115

    Incline Bench
    10x45
    5x95
    5x115
    5x135
    5x140
    4x145 (PR)

    DB Rows
    7x25
    5x35
    5x45
    5x50
    5x53 <- Strapped one of my wife's 3lb leg weights to my wrist since I don't have 55s yet.
     
  17. 5.10-Crux

    5.10-Crux New Member

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    No workout today.
    Had to get up early to shovel snow.
    Hopefully I can make up tonight or tomorrow.
     
  18. 5.10-Crux

    5.10-Crux New Member

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    Well, totally missed the workout on Monday - which sucks.
    Today I made up the bench, but squats and deadlifts will have to wait until next monday.
    Was unable to finish the full workout this morning either because of a early meeting at work :(

    4-13-05

    Flat BB Bench
    10x45
    5x135
    5x145
    5x155
    5x160
    3x165

    Seated DB Shoulder Press
    12x20
    6x30
    5x35
    5x40
    5x45
    3x50

    Overhand Pullups (no thumbs) - Switched to really wide grip to make it more difficult
    10
    --
    --
    --
     
  19. 5.10-Crux

    5.10-Crux New Member

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    4-15-05
    Feel weak and achey today after working on my truck all day yesterday.
    Also lost 3 pounds :(

    Squats (warmup to 3 reps with more than monday)
    15x45
    8x135
    5x165
    3x195
    3x225 <-wimpy

    Good Mornings
    8x85
    8x95
    8x105

    Incline Bench
    10x45
    5x95
    5x115
    5x135
    4x140
    --

    DB Rows
    --

    Finally threw in the towel, since I felt like I was just going through the motions.
    Hopefully next week is better.
     
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