Alec's Log

Discussion in 'Training Logs' started by K20Z3, Mar 1, 2008.

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  1. K20Z3

    K20Z3 New Member

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    Well as most of you know that I have logged my workouts on here previously, and then I disappeared, I had stopped working out for about 4-6 months because of family issues and school got in the way. But now I am putting all that shit behind me now and getting back to what I love most and thats PUMPING THE IRON . . Well enough with all the talking

    Monday
    ME Upper Body

    Wednesday
    ME Lower Body

    Thursday
    Repetition Upper Body

    Saturday
    "Vanity" Day
     
  2. K20Z3

    K20Z3 New Member

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    Week 1

    Mon Feb 18 ME UB

    Incline BB Bench
    45x5
    95x5
    105x5
    115x5
    125x5

    Incline DB Bench
    (2)45x2x7

    BOR
    45x15
    95x4x10

    Rear Incline Flyes
    15x4x12

    Shrugs
    135x15(F)
    135x15(R)
    185x10(F)
    185x10(R)

    EZ Curl
    55x2x12
    55x11
    55x10
     
    Last edited: Mar 1, 2008
  3. K20Z3

    K20Z3 New Member

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    Week 1

    Wed Feb 20 ME LB

    Squat
    95x5
    115x5
    135x5
    155x3:wtc:

    BSS W/DB
    (2)30x3x6

    RDL
    135x3x8

    Standing BB Calf Raise
    135x2x20
    185x15
     
    Last edited: Mar 1, 2008
  4. K20Z3

    K20Z3 New Member

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    Week 1

    Thurs Feb 21 Rep UB

    Bench
    45x15
    95x4x12

    Chin-Ups
    BWx4x8

    Seated DB "Powercleans"
    25x4x8

    DB Press
    25x4x10

    Towel Shrugs
    135x3x10

    Single Arm DB Tri Ext
    25x3x10
     
  5. K20Z3

    K20Z3 New Member

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    Week 1

    Sat Feb 23 "Vanity" Day

    Rear Incline Flyes
    20x3x8

    Lateral Raise
    20x3x8

    CG Bench
    85x3x12

    BB Curl
    55x3x12

    Skull Crusher
    55x3x10

    Reverse BB Curl
    55x3x8

    Dips
    BWx3x8

    DB Incline Curl
    25x3x10

    BB Wrist Curl
    55x3x12
     
  6. K20Z3

    K20Z3 New Member

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    Week 2

    Mon Feb 25 ME UB

    Incline BB Bench
    45x5
    70x5
    90x5
    110x5
    130x5

    Incline DB Bench
    25x4x15

    BOR
    45x15
    95x4x12

    Rear Incline Flyes
    20x4x8

    Shrugs
    145x15(F)
    145x15(R)
    185x12(F)
    185x12(R)

    EZ Curl
    55x4x12

    Tricep Pressdowns
    Mini Flex Bandx25
     
  7. K20Z3

    K20Z3 New Member

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    Week 2

    Wed Feb 27 ME LB

    Front Squat
    45x5
    65x5
    85x5
    105x3
    125x3

    RDL
    135x3x10

    Leg Press
    90x4x15

    Leg Press Calf Raise
    90x4x25

    Ran 1/2 mile 3min 18sec
     
  8. K20Z3

    K20Z3 New Member

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    Week 2

    Thurs Feb 28 Rep UB

    Bench
    45x20
    95x4x15

    Chin-Ups
    BWx4x10

    Rear Incline Flyes
    20x4x10

    DB Press
    35x4x8

    Towel Shrugs
    155x3x10

    Single Arm DB Tri Ext
    25x3x12
     
  9. K20Z3

    K20Z3 New Member

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    Week 2

    Sat Mar 1 "Vanity" Day

    Upright Row
    65x4x10

    Lateral Raise
    20x4x10

    BB Curl
    65x4x8

    CG Floor Press
    95x4x12

    DB Preacher Curl
    20x4x12

    Dips
    BWx4x12

    DB Incline Curl
    25x4x10

    Skull Crusher
    55x4x12

    Wrist Curl
    55x4x15

    Rev Wrist Curl
    55x4x15
     
  10. K20Z3

    K20Z3 New Member

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    Week 3

    Mar 3 2008 ME UB

    Incline BB Bench
    45xBunch
    75x5
    95x5
    115x5
    135x5 (Never felt easier)

    Incline DB Bench
    35x4x12

    BOR
    45xBunch
    105x4x10

    Rear Incline Flyes
    20x4x12

    Shrugs
    185x4x12
    Two sets in Front
    Two sets Behind

    EZ Curl
    55x4x15

    Tricep Pressdown
    Mini Flex Bandx35
     
  11. Mitchj

    Mitchj OT Supporter

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    what routine are you following? thats a interesting one

    any pics?
     
  12. K20Z3

    K20Z3 New Member

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    WS4B Part 3. . . its pretty good . . I use the meathead version with the extra vanity day on saturday . . Plus the routine adds a lot more flexibility to it . . you have many options on what exercises to . . Like for example I set a goal for me to achieve on Incline such as 135x5 . . then once I hit that goal I will do a partial rep movement for 2-3 weeks then switch back to a full range movement . .

    And nah no pix

    But I am 6' @ 134lbs . . ehhh I lost 14lbs (not my choice just me being lazy and not working out)
     
  13. Mitchj

    Mitchj OT Supporter

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    woah that's tiny man. You would have like zero bodyfat at that weight.
     
  14. K20Z3

    K20Z3 New Member

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    ^^^ hahaha shut up lol when I got my BF% measured it was 7% by caliper and 11% hydrostatic
     
  15. evolude

    evolude OT Supporter

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    set a goal like working out continuously for 6 months then a yr

    don't take steps back dude
     
  16. K20Z3

    K20Z3 New Member

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    ^^ hahaha i knw dude . . I use to be consistently working out for a year . . then some shit happened in the family and I got really busy. . and I couldnt focus on lifting. At that moment my family was more important . . but now that I have everything in order . . It should be all back to normal
     
  17. K20Z3

    K20Z3 New Member

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    Like in June of 07 these were my numbers

    Squat 215
    Bench 195
    Deadlift 335
     
  18. Mitchj

    Mitchj OT Supporter

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    yeah i thought you were strong, thats some major loss :eek4:
     
  19. K20Z3

    K20Z3 New Member

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    ^^ word thats what happens when you dont workout for 4-6 months then freakin' eat like a fat bitch at a buffet, but with a fast metabolism
     
  20. K20Z3

    K20Z3 New Member

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    But I have heard that the gains will come faster from a previous lay off rather than starting from scratch
     
  21. K20Z3

    K20Z3 New Member

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    Goals by summer/end of june

    Front Squat 205x5
    Bench 205/225x1
    Deadlift 385x1
     
  22. K20Z3

    K20Z3 New Member

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    Week 3

    Wed Mar 5 ME LB

    AM-

    Ran 2 miles in 21 minutes and 25 seconds

    PM-

    Front Squat
    45x5
    75x5
    95x5
    115x5
    135x5

    RDL
    135x3x12

    Calf Raise
    135x2x20
    185x10
    225x8
     
  23. K20Z3

    K20Z3 New Member

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    Week 3

    Mar 6 Rep UB

    Bench (@60% of 1RM with 60 second rest in between)[Ring finger on ring of bar w/no feet]
    45xBunch
    105x21
    105x16
    105x16

    Chin-Ups
    BWx4x12

    R Delt Flyes
    20x4x12

    DB Press
    35x4x10

    Towel Shrugs
    175x4x10

    EZ Bar Tricep Extension
    65x4x10
     
    Last edited: Mar 7, 2008
  24. K20Z3

    K20Z3 New Member

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    Pick-up game - Basketball ~30min
     
  25. K20Z3

    K20Z3 New Member

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    Week 4

    Monday Mar 10 ME UB

    BB Floor Press
    BarxBunch
    95x5
    115x5
    135x3
    155x3
    175x3

    DB Bench Press
    35x4x15

    T-Bar Row
    65x10
    85x8
    105x6
    125x4

    Seated DB "Powerclean"
    20x4x15

    Shrugs
    185x4x15
    Two Sets Front
    Two Set Back

    Hammer Curl
    35x4x12
     
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