ALL ABOARD! Next Stop.....BROLYVILLE!

Discussion in 'Training Logs' started by rem177, Sep 7, 2007.

  1. rem177

    rem177 OT Supporter

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    well, its been interesting thus far.


    Current stats:
    19 year old
    5' 11" , 165lbs
    just creatine, whey, fish oil, multi
    lifting for 9 months (noob) , but much of that was a partial waste, as only recently did i get on a good, free-weight routine.

    pic is a month old
    [​IMG]


    In mid-late 05, I was around 235 lbs. Had a major wake-up call and realized I needed to lose weight. A combination of my shitty genetics, the munchies, and a general lazy lifestyle had led to me gain lots of weight between 15-17.
    I educated myself a good deal, and stopped drinking pop, I also began eating healthier- I began to realize how much I relied on fast-food and candy and all that shit. I did some kind of cardio several times a week and the fat began to disappear.
    Fast-forward to this past year, after getting back from a cruise in December, I weighed 155 lbs. Despite the number, I was still out of shape and what little muscle I started with had obviously withered away. This is when I signed up for the local gym- and have been going 3-5 times per week since. I started out just going for CV, then I worked my way into doing machine's...but looking back, I was clueless as to what I was doing...I just basically walked around and did whatever :rofl:
    So I listened to advice from a few people who know what they are talking about, and of course I read up lots on here and on T-Nation. Ive got a good schedule going now and im beginning to see some strength gains.
     
    Last edited: Sep 7, 2007
  2. rem177

    rem177 OT Supporter

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    today...


    Decline Bench
    135x8, 165x8, 185x5, 185x5

    Skullcrushers
    65x10, 70x8, 75x8, 75x8

    Tricep Rope Pushdown
    100x10, 100x10, 115x8, 115x8

    Flat DB Bench (legs up)
    65x10 , 70x8, 70x6

    Dips (BW)
    10 x 3 sets

    DB Flyes (switch flat/incline every set)
    40x10, 40x10, 45x8, 45x8


    2 miles on treadmill
     
    Last edited: Sep 11, 2007
  3. lawrencel715

    lawrencel715 New Member

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    sounds like you have a good thing going, keep it up

    assuming that the lifts you listed were in order, you should be doing the compound lifts first. decline and flat bench should be the first 2, then dips, then flyes, then skulls, then tri pushdowns. something like that. i think you'd want to do chest before tris, and even iso chest before tris.

    unless you have a reasoning for all this. not an expert myself, but i've learned you should be doing the most taxing lifts first.
     
  4. rem177

    rem177 OT Supporter

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    they werent actually in that order..but i never thought of that- i'll keep that in mind :bigthumb:
     
  5. rem177

    rem177 OT Supporter

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    15 minutes on the heavy bag today...

    2 grams of test and an gram of tren coming soon, son.
     
  6. rem177

    rem177 OT Supporter

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    Bent over DB Rows
    75x10, 75x10, 80x8, 80x8

    Preacher Curl (machine)
    110lb x 10 , 125x 8

    Pull-Ups (BW & Weighted)
    15 (BW), 15 (BW), 6 (25lb), 5 (25lb), 5 (25lb)

    DB Hammer Curls (i go slow, try to focus on good form)
    35lb x 8 , 35lb x 8 , 40 x 6

    EZ Bar Curl
    70 x 8, 80 x 6


    wasnt in it 100% today...
    only did 1.5 mi run on the treadmill.
     
  7. rem177

    rem177 OT Supporter

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    this evening i did my first actual deadlifting session..
    i decided not to lift anything too heavy because i wanted to concentrate on form and not hurt myself.
    Went as followed:

    135x5 , 150x5, 150x5 , 165x5, 165x5


    i think im going to start incorporating them into my regular schedule.
     
  8. rem177

    rem177 OT Supporter

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    im already starting to feel some soreness in my lower back :hs:
    i hope its not as bad as squats were :o
     
  9. maks

    maks Bah! t(-_-t)

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    Definitely good advice. I used to do deadlifts after pulldowns and other back work. :uh:

    Compound lifts go first. Makes a big difference. Great work rem177.
     
  10. rem177

    rem177 OT Supporter

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    thanks, bro.



    Side Lateral Raise
    3x10 (20 lb DB's)

    Front DB Raise
    20lb DB x10 , x3 sets

    DB Shrugs
    40lb DB x 10 , x3 sets

    Seated DB Press
    50x10 , 50x10, 55x8



    it was rather nice out today, so I did about a 2-mile run on a forest-trail...hills included. It was hard, but worth it.


    db shrugs just dont feel right to me...i feel I can perform the exercise much better with a BB...perhaps ill have to make the switch.
     
  11. rem177

    rem177 OT Supporter

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    2 miles on the treadmill (14-15min)

    some random wrist/ab work
     
  12. rem177

    rem177 OT Supporter

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    Location:
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    Bent over DB Rows
    75x10, 80x8, 80x8, 85x6

    Hammer Strength MTS High Row
    (90lb on either side) x8 , x6, x6

    Preacher Curl (machine)
    110lb x 10 , 125x 8

    Pull-Ups (BW & Weighted)
    15 (BW), 15 (BW), 6 (25lb), 6 (25lb), 5 (25lb)

    EZ Bar Curl
    70 x 10, 80 x 6

    Deadlifts (still new to these- starting light and concentrating on form and not hurting my back..)
    135x5, 150x5, 165x5, 165x5 (thats all the weight i have at my house right now...but im getting more)

    1.5 mi run on the treadmill.
     
  13. rem177

    rem177 OT Supporter

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    mkay..


    yesterday i did 5 small sets of squats and 30 min on the elliptical.


    today im just taking it easy...my only real activity will be mowing the lawn. my legs obviously still arent ready to go full out on squats, as ive only had 2 or 3 real squatting sessions. still getting used to it.
     
  14. rem177

    rem177 OT Supporter

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    Flat BB Bench
    135x8, 165x8, 185x4

    Skullcrushers
    75x10, 80x8, 80x8, 85x6

    Flat DB Bench (legs up on bench)
    65x8 , 70x8, 75x5

    Dips (BW)
    10 x 3 sets

    Incline DB Flyes
    40x8, 40x8, 45x6

    DB Flyes
    40x8, 40x8


    Im definitely beginning to see improvements in my benching...not long ago I struggled putting up 60's....i got some help with my form, and today was the first day i was able to put up 75's like that. i was very pleased.
     
    Last edited: Sep 21, 2007
  15. rem177

    rem177 OT Supporter

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    Side Lateral Raise
    3x10 (20 lb DB's)

    Front DB Raise
    20lb DB x10 , x3 sets

    Seated DB Press
    50x8 , 50x8, 55x6 (more ROM with these now)

    Hammer Strength MTS Shoulder Press
    90lb (each side) - 2 sets of 10
    100lb (each side)- 1 set of 8

    BB Shrugs
    110x10 , 110x10, 125x8

    BB Rear Delt Row
    110x8, 110x8, 125x6

    1.5 mile run on the treadmill...legs still a bit sore from squats.
     
  16. rem177

    rem177 OT Supporter

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    Bent over DB Rows
    75x10, 80x8, 85x8, 85x6, 85x6

    Hammer Strength MTS High Row
    80lb (each side) - x10
    90lb (each side) - x8 , x8

    Preacher Curl (cable/stack)
    110x10 , 125x8, 125x8

    Weighted Pullups (25lb)
    x6, x6, x5, x5

    Deadlifts (still new to these- starting light and concentrating on form and not hurting my back..)
    135x5, 150x5, 165x5, 165x5 (thats all the weight i have at my house right now...but im getting more)

    2+ mile run on the treadmill (15 mins)
     
  17. TZ

    TZ Banned

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    good job with the deadlifts. Definitely wanna stay lighter at first, do a lot of sets, train your body to deadlift correctly, and slowly go up in weight
     
  18. rem177

    rem177 OT Supporter

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    thanks broseph.
    :werd: im sure i could add another 50-75 lbs no problem, but Im trying to be smart about this.
     
  19. rem177

    rem177 OT Supporter

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    ive hit a major plateau in my weight loss. i guess i have to get even more strict with the diet....because my cardio sure isnt lacking.

    I ran a 1.5 mile route outside today in a good time (for me) - it was a little more than 9 minutes.
     
  20. rem177

    rem177 OT Supporter

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    Flat BB Bench (warmup)
    135x8, 165x6, 185x4

    Lying DB Tricep Extension
    70x10, 75x8, 75x8, 80x6

    Flat DB Bench (legs up)
    70x8, 75x6, 75x6, 75x4 huge improvement for me

    Dips (BW)
    10 x 3 sets

    DB Flyes (switch flat/incline every set)
    40x10, 40x10, 40x10, 40x10

    Tricep Rope Pushdown
    100x10, 115x10, 115x8

    Decline BB Bench (i was spent at this point)
    135x10, 165x5


    2 mile run on the treadmill (~15 mins)
     
  21. rem177

    rem177 OT Supporter

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    Sept 23rd

    Side Lateral Raise
    20lb DB x10 , x3 sets

    Front DB Raise
    20lb DB x10 , x3 sets

    Seated DB Press
    50x8 , 50x8, 50x6, 55x6

    Hammer Strength MTS Shoulder Press
    90lb (each side) - 1 x 10
    100lb (each side)- 1 x 8

    BB Shrugs
    110x10 , 110x10, 125x8

    BB Rear Delt Row
    110x8, 110x8, 125x8, 125x8


    two mile run
     
  22. rem177

    rem177 OT Supporter

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    2 mile run outside...... took the doggah for a mile walk
     
  23. rem177

    rem177 OT Supporter

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    Bent over DB Rows
    75x10, 80x8, 85x8, 85x6

    Preacher Curl (cable/stack)
    110x10 , 125x8, 125x8

    Weighted Pullups (25lb)
    x6, x6, x6

    BW Chinups
    2 sets of 15

    DB Hammer Curls
    35x10, 35x8, 40x6

    Deadlifts
    135x8, 155x6, 185x5, 185x5, 185x5

    did these at the gym for the first time today...their bar is loads better than mine, and they have enough weight. Still a DL noob, so im concentrating on not fucking my back up...going to start working the weight up
     
  24. rem177

    rem177 OT Supporter

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    Decline BB Bench (warmup)
    135x8, 165x6

    Lying DB Tricep Extension
    75x10, 75x8, 80x8, 85x6

    Flat DB Bench (legs up)
    70x6, 75x6, 75x6, 75x5 , 70x6

    DB Flyes (switch flat/incline every set)
    40x10, 40x10, 40x10, 40x10

    Tricep Rope Pushdown
    100x10, 115x10, 115x8

    30 minutes on the elliptical
     
  25. rem177

    rem177 OT Supporter

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    Side Lateral Raise
    20lb DB x10 , x3 sets

    Seated DB Press
    50x10 , 50x8, 55x6, 55x6

    Front DB Raise
    20lb DB x10 , x3 sets

    Hammer Strength MTS Shoulder Press
    90lb (each side) - 2 x 10
    100lb (each side)- 1 x 8

    BB Shrugs
    110x10 , 110x10, 125x8

    BB Rear Delt Row
    110x8, 110x8, 125x8
     

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