bi0ch3m's log

Discussion in 'Training Logs' started by bi0ch3m, May 28, 2008.

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  1. bi0ch3m

    bi0ch3m OT Supporter

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    Figured out it would be good to have somewhere to store my training logs.

    I will update this log each time I come back from the gym.

    My current stats:

    Height: 6'2''
    Weight: ~210 lbs

    Will post pic and update my log with yesterday's gym session as soon as I come back from work
     
  2. bi0ch3m

    bi0ch3m OT Supporter

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    Yesterday's gym session - Back & Biceps

    This program is aimed to increase my strenght
    Deadlift: 295 lbs - reps: 6x6
    EZ bar seated curl: 115 lbs - reps: 6,4,4 // 105 lbs - reps: 4,4 (Went with more amplitude)
    Machine Rowing: 320 lbs - reps: 3,3 // 300 lbs - reps: 4,4,4
    Reverse grip curl: 50 lbs - reps: 8 (Could barely do #7 and #8) // 45 lbs - reps: 10, 8

    Today: My soreness is a pure delight

    As I said pics as of today:

    [​IMG][​IMG][​IMG]
     
  3. daneeyah

    daneeyah Guest

    you look pretty good!

    how long have you been working out?
     
  4. bi0ch3m

    bi0ch3m OT Supporter

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    I've been working out for a little over one and a half year (october '06).

    Gained about ~40 lbs
     
  5. bi0ch3m

    bi0ch3m OT Supporter

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    Shit! I just realised that since I watched Lost's season finale and didn't work out, I will have to do 5 days of WO in a row :eek:
     
  6. bi0ch3m

    bi0ch3m OT Supporter

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    Yesterday's and Friday's:

    Legs :

    Squat:
    315 lbs - 8 reps
    335 lbs - 3 x 6 reps (Lost my balance once, dunno wtf happened...)
    Stiff leg DL:
    245 lbs - 4 x 8 reps
    Leg extension:
    55 lbs per leg - 3 x 6 reps
    Good Morning (Superset with Leg Ext.):
    65 lbs - 3 X 8 reps
    Leg Press:
    450 lbs - Reps: 10,10,9

    Biceps & Triceps

    Barbell Curl:
    105 lbs - Reps: 4,3,4,3,3,3,4,4 --> The two last sets were drop sets with 95 lbs after 2 reps
    Close grip bench:
    185 lbs (Smith Machine, all the bench were being used :mad:) - 8 reps
    145 lbs (I managed to get a bench :bigthumb:) - Reps: 6,6,6
    155 lbs - Reps: 5,5,4
    Hammer Curl:
    45 lbs per hand - Reps: 5,5,6,6
    50 lbs per hand - Reps: 4
    Dips: (I don't know what the letters correspond in weight at my gym...)
    D (4 plates) - 4 reps
    B (2 plates) - Reps : 5,5,4
     
  7. bi0ch3m

    bi0ch3m OT Supporter

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    Today

    Back & Shoulders

    Chin ups (5 pull-ups (palms facing away), 30 sec rest, 5 "hammer grip" chin up, 30 sec rest, 5 chin up (palms facing) - Repeat 3 times)
    1st - 5,5,5
    2nd - 5,5,5
    3rd - 4,5,4

    Hang Clean:
    115 lbs - 8 reps
    125 lbs - 8 reps
    135 lbs - 7 reps

    Bent-Over Row:
    215 lbs - 4 sets of 6 reps

    Shrug:
    110 lbs DB per hand - Reps: 6,6,6
    80 lbs DB per hand - Reps: 12,15,15
     
  8. bi0ch3m

    bi0ch3m OT Supporter

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    Forgot to update in a while :hsugh:, I was busy with my job... I didn't keep track of every thing I did since the past update but I'll do my best.

    Here it goes:

    Chest // 02-06-2008

    Bench press
    225 lbs (4-5-5-4-4-4-5-4)
    Incline DB press
    75 lbs (8-8-6)
    50 lbs (5 reps)
    DB Flye
    50 lbs (8-8-8)
    Incline Tri Ext.
    35 lbs (6-8-8-8-7)


    Biceps & Triceps // 04-06-2008

    Barbell Curl:
    105 lbs - Reps: 4-4-4-3-3-4-3-3)
    Close grip bench:
    165 lbs (4)
    155 lbs (5-5-6-5)
    165 lbs (5-4-3)
    Hammer Curl:
    50 lbs (6)
    55 lbs (4-4-4-4)
    Dips: (I don't know what the letters correspond in weight at my gym...)
    B (2 plates) - Reps : 6,5,4,4
    Bodyweight - Reps: 15


    Legs // 05-06-2008 ( I was in a rush, so my log isn't accurate on the reps)

    Squat:
    315 lbs - 8,8,8 reps
    Stiff leg DL:
    245 lbs - 4 x 8 reps

    That's everything I logged on my sheet that day...:nono:


    Back & Shoulders // 06-06-2008

    Chin ups (5 pull-ups (palms facing away), 30 sec rest, 5 "hammer grip" chin up, 30 sec rest, 5 chin up (palms facing) - Repeat 3 times)
    1st - 5,5,5
    2nd - 5,5,5
    3rd - 4,5,5
    Hang Clean:
    135 lbs - 8,8,8 reps
    Bent-Over Row:
    215 lbs - 3 sets of 6 reps
    Shrug:
    110 lbs DB per hand - Reps: 6,6,6
    40 lbs DB per hand - Reps: 10,10,10

    Chest // 09-06-2008

    Bench press
    215 lbs - 7,7,7 reps
    225 lbs (5-4-3)
    Incline machine press
    180 lbs - 8 reps
    200 lbs - 8 reps
    220 lbs - 6 reps
    DB Flye
    50 lbs (8-8-8)

    Back & Biceps // 13 -06-2008 (Damn, I lost so much time that week, or lost track of a training :noes:)
    Deadlift
    315 lbs - reps: 6x6
    EZ bar seated curl
    115 lbs - reps: 6,6 // 105 lbs - reps: 6,6,6 (Went with more amplitude)
    Machine Rowing
    300 lbs - reps: 4,4,4

    ---

    Got more time since june 13th, so I decided to do a hypertrophy program again... here it goes.

    Chest and Abs // 14-06-2008
    Bench Press
    205 (8,8,8,8,8) - Rest-pausing 15 secs after rep #6
    Incline DB press
    Machine - 180 lbs - 8 reps
    70s - 6 reps
    60s - 8,8 reps
    65s - 6 reps
    Cable crossover
    30 lbs - 8,8,8 reps (Arm wrestling fucked up my elbow for like 2 days, so I went easy) :greddy:
    One-Arm Machine Flye
    60 lbs - 10 reps
    70 lbs - 10 reps
    80 lbs - 10 reps


    Back, Biceps and Forearms // 15-06-2008
    Bent-Over Row
    135 - 10 reps
    205 - 8,8,8 reps
    Wide-grip Lat Pulldown
    155 lbs - 10 reps
    170 lbs - 9,9,9 reps
    Straight Arm Pulldown
    140 lbs - 8,8,8,8,
    Seated Row Machine
    230 - 10,10,10,8 reps
    BB curl
    85 lbs - 8,8,8,8 reps
    Incline DB curl
    30s - 8,8,8,8 reps
    One-Arm preacher curl
    40 lbs - 8,8,8,8 (Forced rep from rep #6)
    BB wrist curl
    30 lbs - 10,8,10 :bowdown:That hurts as fuck! But it made my arm-wrestling pain go away
    Reverse wrist curl
    40 lbs - 10,10,10

    Shoulders, traps and abs // 16-06-2008
    Military press
    115 lbs - 8,8,8,8 reps
    Upright row
    115 lbs - 10 reps
    125 lbs - 8 reps
    115 lbs - 3 x 8 reps
    Lat raise
    25 lbs - 4 x 10 reps
    One-arm DB front raise
    25 lbs - 10,10,10 reps
    BB shrug
    185 lbs - 8,8,8 reps

    Tomorrow it's leg day! :bigthumb:
     
  9. bi0ch3m

    bi0ch3m OT Supporter

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    Does anyone know what my body fat is like in %?
     
  10. Kotu

    Kotu OT Supporter

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    You've got some pretty good numbers. Keep it up.

    As for your %bf... hard to tell. Need bigger pics. I would suggest making a thread in F&N. You'll get more views and more opinions that way.
     
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