adam73647's trenning log. *SFW* PICS AND VID CLIPS

Discussion in 'Training Logs' started by Adom, Sep 11, 2009.

  1. Adom

    Adom OT Supporter

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    Most of my updates have just been throughout my log somewhere.. I'll update here a bit. (8-9-12)
    Most of 2011 was floating around 205-212 lbs. a few small PRs were set throughout that year. got engaged. Toward the end of 2011 I decided I wanted to bulk.. but not 5-10 lbs this time. shooting for the moon, or something. After the wedding (February 2012) I was going to put weight on.

    Below are some progress shots, mid march and then mid may. I've added quite a bit of fat, but I also benched my best bench at 230 lbs (365x1) so there must be some muscle being added too :big grin:

    I am currently on my way back down. I'm not sure where i'll end up, maybe 215? I'd love to be as lean as I was at 200 with a new weight of 215. we will see.

    I joined the fitness contest, so I'll add those before/after once I'm all done with that. I think there are still 3 or 4 months left of that thing. Current weight today is 225. Would like to make my "target" weight of 215 for the end of that contest.

    And, with the pictures finally.

    [​IMG]


    New shave. wheee. ~200 lbs 9-13-10

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    Recent pictars taken today 8-15-10. at 199 lbs.

    Relaxed, no flex.
    [​IMG]

    Flexicating.
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    [​IMG]

    [​IMG]

    Couple Current Pictures... 12/26/09

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    [​IMG]

    10/23/09 Goal: I'm losing roughly 3lbs a week while slowly raising the weights, so losing weight and gaining muscle. What more could I ask for? I'd like to continue that rate until I'm at 215 now. I'm going to shoot for 215 by 11/17/09. Eventually I want to see what I'm looking at around 210 to decide if I should maintain that weight level or continue losing.
    ~Still have no hit this goal, currently 221 on 11/25/09

    9/21/09 Goal: Would like to be at about 220-225 by September 17th. Would upping my cardio help me here? (9/21/09, 237.8 lbs)
    ~Missed my goal by 6 days.

    Beginning Weight: 281
    Todays Weight: 221 (11/25/09)

    09/10/09

    I decided to put my starting totals in parentheses so I don't forget where I started :).

    Incline bench
    220x5 (90x5)
    220x5 (90x5)
    220x5 (90x5)
    220x5 (90x5)
    220x5 (90x5)

    Lat Pulldown
    150x5 (100x5)
    150x5 (100x5)
    150x5 (100x5)
    150x5 (100x5)
    150x5 (100x5)

    Arm Extension
    137.5x5 (50x5)
    137.5x5 (50x5)
    137.5x5 (50x5)
    137.5x5 (50x5)
    137.5x5 (50x5)

    Ab Crunch
    180x5 (100x5)
    180x5 (100x5)
    180x5 (100x5)
    180x5 (100x5)
    180x5 (100x5)

    Leg Extension
    175x5 (100x5)
    175x5 (100x5)
    175x5 (100x5)
    175x5 (100x5)
    175x5 (100x5)

    Low Row
    130x5 (100x5)
    130x5 (100x5)
    130x5 (100x5)
    130x5 (100x5)
    130x5 (100x5)

    Back Extension
    175x10 (100x5)
    175x10 (100x5)
    175x10 (100x5)
    (100x5)
    (100x5)
    Fly Machine
    137.5x5 (87.5x5)
    137.5x5 (87.5x5)
    137.5x5 (87.5x5)
    137.5x5 (87.5x5)
    137.5x5 (87.5x5)

    Standing DB Curls
    35x5 (each arm)
    35x5 (each arm)
    45x10 (each arm)


    Time to go home. I bike up there and back. (That is the extent of my cardio right now.)
     
    Last edited: Aug 9, 2012
  2. Adom

    Adom OT Supporter

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    adam73647's training log.
    09/11/09

    Incline bench
    220x8
    220x8
    220x6
    220x4

    Lat Pulldown
    150x8
    150x8
    150x6
    150x4

    Arm Extension
    137.5x8
    137.5x8
    137.5x6
    137.5x4

    Ab Crunch
    180x8
    180x8
    180x6
    180x4

    Leg Extension
    175x8
    175x8
    175x6
    175x4

    Low Row
    130x8
    130x8
    130x6
    130x4

    Back Extension
    175x10
    175x10
    175x10

    Fly Machine
    137.5x8
    137.5x8
    137.5x6
    137.5x4

    Standing DB Curls
    35x5 (each arm)
    35x5 (each arm)
    45x10 (each arm)

    switched it up from 5x5 to 8,8,6,4 tonight. felt amazing. arms/legs are extremely tight. feels great!
     
  3. Adom

    Adom OT Supporter

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    09/12/09

    Flat bench
    195x5
    195x5
    195x5
    195x5
    195x5

    Lat Pulldown
    150x8
    150x8
    150x6
    150x4

    Arm Extension
    137.5x8
    137.5x8
    137.5x6
    137.5x4

    Ab Crunch
    180x8
    180x8
    180x6
    180x4

    Leg Extension
    175x8
    175x8
    175x6
    175x4

    Low Row
    140x8
    140x8
    140x6
    140x4

    Back Extension
    175x10
    175x10
    175x10

    Fly Machine
    137.5x8
    137.5x8
    137.5x6
    137.5x4

    Standing DB Curls
    35x5 (each arm)
    35x5 (each arm)
    45x10 (each arm)

    Was riding home this afternoon, and my fucking bike pedal hit the curb and I flew over the handlebars.

    That was exciting. Thankfully nobody stopped and laugh. With as much adrenaline I had going from my workout I would have thrown the bike through the windshield. lol.

    Added in some light curls for shits and giggles when I got home.

    Curl Bar
    85x10

    DB curl
    25x10 (each arm)

    bike ~2miles
     
    Last edited: Sep 20, 2009
  4. Adom

    Adom OT Supporter

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    09/13/09

    I took a break.
     
  5. Adom

    Adom OT Supporter

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    09/14/09

    Flat bench
    205x5
    205x5
    205x5
    205x4 (not sure what was going on here, tired I guess..)

    Lat Pulldown
    150x8
    150x8
    150x6
    150x4

    Arm Extension
    137.5x8
    137.5x8
    137.5x6
    137.5x4

    Ab Crunch
    180x8
    180x8
    180x6
    180x4

    Leg Extension
    175x8
    175x10
    175x6
    175x4

    Low Row
    140x8
    140x8
    140x6
    140x4

    Back Extension
    175x10
    175x10
    175x10

    175x10

    Fly Machine
    137.5x8
    137.5x8
    137.5x6
    137.5x4

    Squats (first time ever :eek3:, and I loved it! More weight next time though.)
    150x8
    150x8
    150x6
    150x4

    Standing DB Curls
    35x5 (each arm)
    35x5 (each arm)


    Bike up and back ~2 miles.

    weighed 235.3 today.
     
    Last edited: Sep 15, 2009
  6. Adom

    Adom OT Supporter

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    plan on doing just cardio tomorrow. eliptical :wtc:.

    not looking forward to it. i've been smoking way to fucking much.
     
  7. Mountain Dude

    Mountain Dude Here it comes, and there it goes, another day in d

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    Have you ever put any thought into having different workout days?

    I'm by no means strong, but it seems as though you just have the same workout over and over again, you workout out your chest and back multiple days in a row with no break, how do you expect your muscles to rest?

    If someone else interjects than maybe you should take their advice, but for me, looking around, you'll notice everyone here has like a 3-4 day split where they work out a different muscle group every time.
     
  8. reminisce

    reminisce OT Supporter

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    you should post up what your goals are. iirc you are looking to lose weight, so are you just doing this as circuit training/cardio? or are you looking to build mass?

    either way like the poster above me said you might want to consider doing a body part split, such as the one in the sticky posted by NoQuarter (pur). muscles need rest to grow, they don't grow in the gym.
     
  9. Adom

    Adom OT Supporter

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    This week will be the start of my cardio every other day.

    When I started, I didn't know what I was doing, so I just started somewhere, and kept working up more and more. Now I'll be getting the breaks from the days I do cardio.

    I'm still learning. :shrug:
     
  10. Adom

    Adom OT Supporter

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    Changed my first post to include goal, added progress post that I had in F&N forum.
     
  11. Adom

    Adom OT Supporter

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    9/15/09

    Quick warmup curls

    35x5 (Each Arm)
    35x5 (Each Arm)

    Eliptical 30 minutes.

    Went much better than I had expected. Even with the smoking, heh.
    Looking forward to it again now Thursday.

    Also, I felt pretty weak after the 150 lb squats yesterday I wanted to make sure I could do more.

    Squats
    285x2

    That was enough for me, my legs were already sore and I was tired. Wanted to make sure I could still bike home :big grin:.

    ~bike 2 miles

    Weighed in at 234.0 tonight.
     
    Last edited: Sep 20, 2009
  12. Mountain Dude

    Mountain Dude Here it comes, and there it goes, another day in d

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    So you went from not squating at all, to squating 285 pounds for a couple reps?

    I'd love to see those reps.
     
  13. Adom

    Adom OT Supporter

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    :dunno: 3 plates on each side and the machine says bar weight is 15lbs. it was only twice. I've been doing leg and back work since I started.
     
  14. reminisce

    reminisce OT Supporter

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    he wasn't doubting that you did it, more so questioning your depth on the squats. alot of people tend to do squats and only move a few inches down. a full ROM (range of motion) squat should go to the point where your whole thigh is parallel to the ground or below. whether you did this on the smith machine or not i would say the odds of you doin 285x2 to below parallel are pretty unlikely, so keep the weight low and go low as you can.
     
  15. Adom

    Adom OT Supporter

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    I see. To be honest, I don't rememeber. I was pretty exhausted, felt like I did, but might not have. :)

    They were all parallel tonight, that I know of.
     
  16. Adom

    Adom OT Supporter

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    09/16/09

    Flat bench
    205x5
    205x5
    205x5
    205x5

    Lat Pulldown
    150x8
    150x8
    150x6
    150x4

    Arm Extension
    137.5x8
    137.5x8
    137.5x6
    137.5x4

    Ab Crunch
    180x8
    180x8
    180x6
    180x4

    Leg Extension
    175x8
    175x8
    175x6
    175x4

    Low Row
    140x8
    140x8
    140x6
    140x4

    Back Extension
    175x10
    175x10
    175x10
    175x10

    Fly Machine
    137.5x8
    137.5x8
    137.5x6
    137.5x4

    Squats
    205x8
    205x8
    205x6
    205x4

    Standing DB Curls
    35x5 (each arm)
    35x5 (each arm)


    Bike up and back ~2 miles.
     
  17. Mountain Dude

    Mountain Dude Here it comes, and there it goes, another day in d

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    Ah, smith machine squats, eh?
     
  18. Adom

    Adom OT Supporter

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    yeah, there isn't a bar or spot to do them from other than the smith, where I go.

    kind of a bummer, but I make do with what I have. :big grin:
     
  19. Adom

    Adom OT Supporter

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    09/17/09

    Arm Extension
    137.5x8
    137.5x8
    137.5x6
    137.5x4

    Eliptical
    30 min
    set to interval level 6 of 10.

    Ab Crunch
    180x8
    180x8
    180x6
    180x4

    Standing DB Curls
    35x5 (each arm)

    Incline Bench
    230x5
    230x5
    310x1
    315x1 PR

    Lat Pulldown
    150x8
    150x8
    150x6
    150x4

    Bike ~2 miles.
     
    Last edited: Sep 18, 2009
  20. Adom

    Adom OT Supporter

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    9/18/09

    Taking the day off. Bachelor party tonight. Already packed my supper, and breakfast for tomorrow. haha.
     
  21. Adom

    Adom OT Supporter

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    09/19/09

    Flat bench
    195x5
    195x5
    205x5
    215x5
    225x5

    Lat Pulldown
    150x8
    150x8
    150x6
    150x4

    Arm Extension
    137.5x8
    137.5x8
    137.5x6
    137.5x6

    Ab Crunch
    180x8
    180x8
    180x6
    180x8

    Leg Extension
    175x8
    175x8
    175x8
    175x8

    Low Row
    140x8
    140x8
    140x6
    140x6

    Back Extension
    175x10
    175x10
    175x10
    175x10

    Fly Machine
    137.5x8
    137.5x8
    137.5x6
    137.5x6

    Squats
    195x8
    195x8
    195x6
    225x8 (legs are going to be super sore tomorrow)
     
  22. Adom

    Adom OT Supporter

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    9/20/09

    Ab Crunch
    180x8
    180x8
    180x8
    180x8

    Eliptical
    40 min interval on level 7 (1-10)


    Bike ~2 miles
     
  23. Adom

    Adom OT Supporter

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    legs are not sore like I thought they would be from yesterday's squats.

    i think they are getting used to them. i will probably push them a big more tomorrow.
     
  24. kopetzki

    kopetzki Banned

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    you flat bench 225x5 but incline 315x1?



    wat
     
  25. Adom

    Adom OT Supporter

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    yup.

    i think it's because I started on the incline and didn't do any bench. I'm working up the bench though. the incline is leaps and bounds easier for me.


    i'm pretty sure I could do 280x10 on the incline. my old max before I hurt my arm was 280x7 and i've got stronger since then.
     

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