BAC_311 Log (Feb 8, 2009)

Discussion in 'Training Logs' started by BAC_311, Feb 8, 2009.

Thread Status:
Not open for further replies.
  1. BAC_311

    BAC_311 New Member

    Joined:
    Oct 14, 2006
    Messages:
    35,961
    Likes Received:
    0
    Location:
    Connecticut
    Weight: 160
    Height: 5'8"

    Goals:
    Must strengthen cardiovascular 1st before anything else.
    Lean out for Police Academy
    Normalize sleep schedule
    Normalize diet
    Get strong as fuck
    Get to <10% body fat.
    Don't care what the weight is, but assuming to get to a BF% lower than my lowest 2 summers ago, it is gonna be around 140ish.
    Be able to run 1.5 Miles in <10 mins like I did at 145 lbs lean.
    Be able to comfortably run 2, 3, 4+ miles at a fast pace without tiring.
    Buy a Captains of Crush #1 and #2 gripper and be able to close both for reps by may.


    Getting back into it so far:
    1 week of cardio ED, 40 mins a day on eliptical at 75-80% MHR so far.
    done in the morning: green + black tea and then 1 scoop of whey.
    post workout 1 scoop of whey, 4 egg whites, cup of oatmeal with cinnamon.

    daily meals includes 4 egg whites, 1 yolk, whey protein, 2 cans tuna, 1 cup rice, olive oil, cheese + triscuits, salad with oil + rice vinegar.
    Need to add: chicken, and/or flank steak or some other lean cut or lean ground beef, cottage cheese at bed time

    Course of action for week of Feb 8-14:
    Probably 1 more week of cardio ED, 40 mins a day, to get the cardiovascular back where it was/should be. Same diet.

    Next:
    After I feel the cardio binge is enough, lifting + cardio + clean diet ALL the way. Feb - May


    This is where I was Summer 2007

    [​IMG]



    I want to top that



    edit: also want to top this
    [​IMG]
     
    Last edited: Mar 1, 2009
  2. BAC_311

    BAC_311 New Member

    Joined:
    Oct 14, 2006
    Messages:
    35,961
    Likes Received:
    0
    Location:
    Connecticut
    I'm about to say fuck the next week of cardio only, and just start up a Pur Routine, or Bill Starr routine, or some hybrid of the two AND do cardio 6/7 days.
     
  3. BAC_311

    BAC_311 New Member

    Joined:
    Oct 14, 2006
    Messages:
    35,961
    Likes Received:
    0
    Location:
    Connecticut
    rotator cuff work
    calve raises

    45 mins eliptical at 145-155 HR
     
  4. BAC_311

    BAC_311 New Member

    Joined:
    Oct 14, 2006
    Messages:
    35,961
    Likes Received:
    0
    Location:
    Connecticut
    yesterday rotator cuff work
    45 mins eliptical
     
  5. BAC_311

    BAC_311 New Member

    Joined:
    Oct 14, 2006
    Messages:
    35,961
    Likes Received:
    0
    Location:
    Connecticut
    dunno if it's mental but i'm already seeing results, and feeling better each day.

    today, 42 mins elipitcal, stretching before and after
     
  6. BAC_311

    BAC_311 New Member

    Joined:
    Oct 14, 2006
    Messages:
    35,961
    Likes Received:
    0
    Location:
    Connecticut
    need to get my left shoulder/ RC checked out in the next week or two :hsd:
     
  7. BAC_311

    BAC_311 New Member

    Joined:
    Oct 14, 2006
    Messages:
    35,961
    Likes Received:
    0
    Location:
    Connecticut
    RC work again, calves 3 x 10-12

    40 mins cardio on USP labs jacked = bowdown
     
  8. PcH

    PcH Guest

    How many days a week you do cardio?
     
  9. BAC_311

    BAC_311 New Member

    Joined:
    Oct 14, 2006
    Messages:
    35,961
    Likes Received:
    0
    Location:
    Connecticut
    5-6, it's the only thing I can really do right now. I'm affraid doing any sort of exercise involving chest/shoulders/arms is just making an old shoulder condition worse.

    going to an excellent chiropractor tomorrow and going to have to do some tests on my shoulder.
     
  10. BAC_311

    BAC_311 New Member

    Joined:
    Oct 14, 2006
    Messages:
    35,961
    Likes Received:
    0
    Location:
    Connecticut
    i've been sleeping better and waking up with minimal effort, I actually want to get up and rush off to the gym now.
     
  11. BAC_311

    BAC_311 New Member

    Joined:
    Oct 14, 2006
    Messages:
    35,961
    Likes Received:
    0
    Location:
    Connecticut
    sick, taking the next couple of days off :mad:
     
  12. BAC_311

    BAC_311 New Member

    Joined:
    Oct 14, 2006
    Messages:
    35,961
    Likes Received:
    0
    Location:
    Connecticut
    no gym today, fucking hours suck
     
  13. BAC_311

    BAC_311 New Member

    Joined:
    Oct 14, 2006
    Messages:
    35,961
    Likes Received:
    0
    Location:
    Connecticut
    Back 2-17-2009

    Pullups
    13/7/3/x :hsugh: that declined pretty fast

    DB Row
    6 x 65
    6 x 70
    6 x 75
    6 x 80

    Lat Pulldown
    6 x 140
    6 x 150
    5 x 160

    CG Row
    6 x 160
    6 x 140
    6 x 140

    ------------
    Cardio

    Eliptical
    30 mins
    6 incline
    2 resistance
    190 cals
     
  14. BAC_311

    BAC_311 New Member

    Joined:
    Oct 14, 2006
    Messages:
    35,961
    Likes Received:
    0
    Location:
    Connecticut
    ^ ^ how come I can DB row 65-80 lbs, but can't DB Press it :hsugh:
     
  15. BAC_311

    BAC_311 New Member

    Joined:
    Oct 14, 2006
    Messages:
    35,961
    Likes Received:
    0
    Location:
    Connecticut
    FUCK, i'm 25 years old Today. FFFFFFUUUUUUUUUUUUUUUUU
     
  16. timberwolf

    timberwolf New Member

    Joined:
    Jan 30, 2004
    Messages:
    19,974
    Likes Received:
    0
    Location:
    Toronto
    Happy Bday man... clear out your pm yet?:wiggle:
     
  17. BAC_311

    BAC_311 New Member

    Joined:
    Oct 14, 2006
    Messages:
    35,961
    Likes Received:
    0
    Location:
    Connecticut
    Thanks! i looked through them, and apparently I addressed the same issue with you about a year ago. RE: being stuck in a 'rut' i just worked a graveyard shift then went to the gym so i'm about to pass the fuck out.
     
  18. BAC_311

    BAC_311 New Member

    Joined:
    Oct 14, 2006
    Messages:
    35,961
    Likes Received:
    0
    Location:
    Connecticut
    2/22/09 Chest / Biceps / Calves

    Flat Bench
    bar x 15
    10 x 95
    10 x 105
    10 x 115
    noticeable left shoulder issues acting up right away after 2nd set

    Pec Deck
    10 x 100
    10 x 115
    10 x 130

    Incline DB Press
    10 x 35 (shoulder weakness)
    10 x 35 (same)
    10 x 35 (same, wobbly)

    5 x 25 lbs assisted chest dips
    5 x 55 lbs assisted chest dips
    shoulder discomfort still apparent

    BB Curl
    3 x 10 x 60

    Incline Bench DB curl (1 at a time)
    2 x 10 x 20 lbs

    Rope Hammaaaaaaaaa Curl
    10 x 60 haven't done them in a while, forgot what i can do
    10 x 80 still felt light
    10 x 95 + 10 x 50 drop setted

    calf machine
    10 x 115 lbs
    10 x 115 lbs
    10 x 100 lbs

    2 scoops gatorade powder + 2 scoops ON whey
    ----
    SLEEP
     
  19. BAC_311

    BAC_311 New Member

    Joined:
    Oct 14, 2006
    Messages:
    35,961
    Likes Received:
    0
    Location:
    Connecticut
    I FUCKING LOVE BACK DAYS

    3 scoops of USP Labs Jacked + 2 TBSP's peanut butter + water pre-workout.

    pullups (suck at these right now)
    10
    6
    5
    6

    DB Row
    6 x 65
    6x 70
    6 x 75
    6 x 80

    Lat Pulldown (normal grip, where bar bends)
    6 x 140
    6 x 150
    6 x 160
    6 x 170

    CG Cable Row
    6 x 140
    6 x 150
    6 x 150
    6 x 160

    Behind Neck Pulldown
    15 x 90
    15 x 90

    holy shit grip is just about cooked by rep 10 of that first set

    cardio eliptical 42 mins
    330 cals
    avg heart rate around 140ish
     
  20. BAC_311

    BAC_311 New Member

    Joined:
    Oct 14, 2006
    Messages:
    35,961
    Likes Received:
    0
    Location:
    Connecticut
    so i go to the gym today to do my morning cardio, and sit in the parking lot, try to start my car up for some heat and *click click click* my battery is dead.... had to get a jump and go home while I could.

    FFFFFFUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUu

    i took a bunch of pre-workout supps too, so it just went to waste.

    acetyl-l-carnitine x 500 mg
    l-tyrosine x 1000mg
    lean green x 1
    co-q10 100 mg
    caffeine pill x 200 mg
    2 scoops of whey
     
  21. BAC_311

    BAC_311 New Member

    Joined:
    Oct 14, 2006
    Messages:
    35,961
    Likes Received:
    0
    Location:
    Connecticut
  22. BAC_311

    BAC_311 New Member

    Joined:
    Oct 14, 2006
    Messages:
    35,961
    Likes Received:
    0
    Location:
    Connecticut
    cardio 20 mins left gym for a couple hours, went back..

    do whatever the fuck I want day

    DL
    5 x 135
    5 x 185
    5 x 227
    0 x 275

    Squat
    5 x 135
    5 x 155
    5 x 175
    5 x 195

    DB Row
    5 x 70
    5 x 75
    5 x 80
    5 x 85
    5 x 95

    a friend suggested some "Tabata" training
    8 x 20 seconds max of fast Bent over BB rows @ 65 lbs , 20 second breaks.
     
  23. BAC_311

    BAC_311 New Member

    Joined:
    Oct 14, 2006
    Messages:
    35,961
    Likes Received:
    0
    Location:
    Connecticut
    so...fat is melting off everywhere but my stomach and m00bs
     
  24. BAC_311

    BAC_311 New Member

    Joined:
    Oct 14, 2006
    Messages:
    35,961
    Likes Received:
    0
    Location:
    Connecticut
    pec flys

    2 x 15 x 105 lbs

    Incline smith press
    3 x 10 x 95

    DB bench press
    8 x 35
    7 x 35
    7 x 35

    BB Curl
    10 x 50
    10 x 60
    10 x 60

    bent over concentration curl
    10 x 25 lbs
    10 x 25 lbs
    10 x 30 lbs

    DB curl
    3 x 10 x 30 lbs
     
  25. BAC_311

    BAC_311 New Member

    Joined:
    Oct 14, 2006
    Messages:
    35,961
    Likes Received:
    0
    Location:
    Connecticut
    DL
    10 x 135
    10 x 185
    3 x 225
    3 x 225

    Pullups
    9/9/7

    DB Row
    6 x 80
    6 x 80 w straps
    6 x 80 w straps
    6 x 80 w straps

    CG Cable Row
    3 x 6 x 140
     
Thread Status:
Not open for further replies.

Share This Page