Alias's Training Log

Discussion in 'Training Logs' started by Alias, Feb 5, 2008.

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  1. Alias

    Alias OT Supporter

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    I have recently come off of a 16 month injury hiatus. Injuries include a broken ankle, broken wrist, right shoulder dislocation 3 times, left shoulder dislocation, and a stray bottle rocket to the eye (to which my doctor told me I would go blind in that eye if I did any mildly strenuous activity for 4 months). Those 16 months of being out of the gym were full of drinking, poor diet, and near slothfulness. I was a die hard gym rat for about 18 months beginning my senior year in high school, but I lost interest about 6 months after graduation, and haven't lifted seriously for more than 3 months at a time since then, until now.

    I started lifting again in late October 07 after 16 months out.

    I'm not sure how active I'll keep this training log, since I keep record of a few major lifts in a spreadsheet on my phone, but I'll see how it goes.
     
  2. Alias

    Alias OT Supporter

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    1/30/08

    deadlifts

    135x8
    225x8
    315x8
    365x2
    405x1 (on video in huge main forum thread)
    415x1
    425x1

    one arm bent over DB rows, below sets are each arm

    95x8
    105x8
    110x8

    cable pulldowns

    150x8
    160x8
    170x8

    face pulls (single pulley machine maxes at 150, dual pulley machine maxes at 250, but isn't any harder)

    150x12
    150x12
    150x12

    ez bar curls

    65x10
    75x10
    85x8

    wrist curls (below sets are each wrist)

    55x8
    55x6
     
  3. Alias

    Alias OT Supporter

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    2/1/08

    seated military press

    135x8
    155x8
    175x8
    185x5
    195x3

    incline bench press

    135x8
    185x8
    205x7
    225x5

    dumbbell shrugs (weight listed is combined dumbbell weight)

    200x12
    210x12
    240x10

    front raises (weight listed is each dumbbell weight, done one arm at a time)

    25x8
    30x8
    35x6

    lateral raises (weight listed is each dumbbell weight, done one arm at a time)

    20x8
    25x8
    30x5
     
    Last edited: Feb 5, 2008
  4. Alias

    Alias OT Supporter

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    2/2/08

    squats

    135x8
    185x8
    205x8
    225x8
    245x6

    standing barbell calf raises

    315x20
    405x15
    495x12
    545x8

    stiff legged deadlifts

    135x10
    185x10
    225x10

    leg extensions

    185x8
    185x8
    185x8

    leg curls

    200x10
    200x10
    215x8
     
    Last edited: Feb 5, 2008
  5. Abomb

    Abomb New Member

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    your routine kinda sucks bro :p
     
  6. Alias

    Alias OT Supporter

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    2/4/08

    bench press

    bar x 20
    135x8
    185x8
    225x8
    245x5
    265x1.5 (I was too far up on bench and hit the peg on the way up on 2nd rep and threw me off, spotter pulled helped me up)
    265x2

    standing overhead ez bar skull crushers

    65x8
    75x8
    85x8
    95x8

    lying ez bar skull crushers

    95x6
    100x4

    hammer strength bench (oly bar equivalent... i.e. 225 = two 45 lb plates on each side)

    225x8
    275x5

    db flyes (# = combined dumbbell weight)

    120x8
    140x8
    160x6

    cable pushdowns (single pulley machine maxes at 150, dual pulley maxes at 250, same resistance)

    70x8
    80x6
    90x4
     
  7. Alias

    Alias OT Supporter

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    it's this, which you commented in and had nothing negative to say... schizo :mamoru:

    http://forums.offtopic.com/showthread.php?t=3624933

    OT user thebeave is my roommate... I made this routine for him and we're both following it
     
  8. Abomb

    Abomb New Member

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    put arms on seperate day

    id do calves at the end of leg day if u are going to do them with legs

    your leg day is really weak

    and your back and shoulders really arent getting that much work
     
  9. Alias

    Alias OT Supporter

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    Do you mean "arms" as a day by itself?

    What else would you do for leg day?

    What else would you add for shoulders?

    I'm not a self proclaimed expert, I'm honestly looking to improve in any way that I can. I work out at the university's weight room so some options are limited, but I'm more than open to suggestions.
     
  10. Abomb

    Abomb New Member

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    my arm day

    tris: close grip bench, bench dips, overhead extensions, push downs

    bis: straight bar curls, db curls, hammer curls, behind the back barbell wrist curls

    my leg day:

    ass to ground squat, hack squat, leg press, lunges, SLDL, leg curls, leg extensions

    my shoulders: standing military bb press, standing military db press, side raises, rear raises, upright rows, etc
     
  11. Mitchj

    Mitchj OT Supporter

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    good work, it seems pretty decent to me.

    pics are needed though :p
     
  12. Alias

    Alias OT Supporter

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    In time, my friend, in time. I'm not quite ready to be grilled by these hyenas yet :o
     
  13. Mitchj

    Mitchj OT Supporter

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    have you seen the pictures i post in my log :mamoru:
     
  14. Alias

    Alias OT Supporter

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    Nope :wiggle:
     
  15. Alias

    Alias OT Supporter

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    2/6/08

    deadlifts... really focused on perfect form today

    135x8
    225x8
    275x6
    315x6
    315x5
    365x2
    365x1

    I had a back as flat as a ruler up until 315, but beyond that I couldn't help but let my lower back round a little bit. The guy next to me was pulling 495 for easy reps so I asked him to watch and critique and he said he didn't really have any advice because I had the right setup, but if I got my ass low enough to keep a flat back the bar would literally hit my shins because of how long my legs are :hs:

    cleans (first time doing them in 3 years, training partner wanted to do them)

    135x8
    155x8
    175x6

    one armed bent over rows

    100x8
    100x8
    110x8

    t-bar rows (weight = plates stacked, no idea what the t-bar weighs)

    80x8
    115x7
    115x7
    140x5

    db curls (one arm at a time)

    35x10
    40x8
    45x6


    wrist curls

    45x12
    45x10
    50x9


    I think I might take a week off. I've been getting fatigued in a gym much faster than normally this past week or so. I've consistently hit the gym 4 days a week for the last 2 months, and 3 days a week for the month before that only missing 1 or 2 days the whole time from that routine.
     
  16. T-R-T

    T-R-T New Member

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    wear tall socks/pants and scrape your shins on the way up
     
  17. Alias

    Alias OT Supporter

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    I thought of that, but the distance that my shin extends over the bar all but rules that out too :hs:
     
  18. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    then you are most likely using improper technique, your knees should nto be over the bar.
     
  19. calisteph6

    calisteph6 Active Member

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  20. Alias

    Alias OT Supporter

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    I sent cock pics to moocowheff :o

    But I have a feeling you just namesearch me so you can come start trouble :mamoru:
     
  21. GTLifter

    GTLifter Banned

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    :werd:

    fatdude is like 6'4" and can pull with a flat back...



    I saw your PM, I'll respond later when I have some more time.
     
  22. calisteph6

    calisteph6 Active Member

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    lol, I don't name search anyone...I have better things to do with my time. I troll F&N every few weeks!
     
  23. T-R-T

    T-R-T New Member

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    Sit back, get your ass low and pull it into your shins. Then pull up and backwards while thrusting your hips forward.
     
  24. Alias

    Alias OT Supporter

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    I'll take that into consideration for this coming Wednesday :h5:
     
  25. Alias

    Alias OT Supporter

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    I could do it fine back in high school through the first half of freshmen year of college when I was just under 6'5" and I got up to a 445lb 1rm :hs:
     
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