BlackIce72 droppin' a soggy ass-log on your face

Discussion in 'Training Logs' started by BlackIce72, Jul 17, 2007.

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  1. BlackIce72

    BlackIce72 New Member

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    Progress

    Current total (11/16/09): 1130
    Bench: 300
    Squat: 405
    DL: 425

    [​IMG]
     
    Last edited: Nov 17, 2009
  2. BlackIce72

    BlackIce72 New Member

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    Monday, 7-16-07

    Leg day

    Warm up on treadmill + dyanmic stretching

    Squat:

    135 x 10
    185 x 10
    225 x 10
    265 x 10

    Leg extension: 3x15
    Leg curls: 3x15
    calf raises

    didn't do leg press because partner had to abruptly go home for something
     
  3. BlackIce72

    BlackIce72 New Member

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    Tuesday, 7-17-07

    Chest

    Bench

    warmup (bar x 20)
    135 x 10
    185 x 10
    225 x 4
    245 x 1
    135 x 10 right away for speed

    incline DB

    45s x 10
    55s x 10
    60s x 10
    60s x 8

    inline flys 4x10
    dips 2x8

    short jog on treadmill

    Shoulder was very tight after second DB incline set. Took it a little easy after that. The dips definitely didn't help my cause.

    a damn good stretching session ensued
     
  4. BlackIce72

    BlackIce72 New Member

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    Wednesday, 7-18-07

    Cardio

    Treadmill:
    Warm-up walk @ 3.5 for 10min
    Jog @ 6 for 5min
    Run @ 10 for 2min
    walk @ 3 for 2min

    Stretch (static and dynamic)

    Treadmill (again):
    3.0 incline @ 3.2 for 6min

    Bike:
    1 mile (mixed pace)

    stetch again

    Treadmill (again)
    1 mile walk on incline treadmill - while talking to a hot chick about Harry Potter... women :hsugh:





    in other news I picked up some choco mint ON whey @ VS because of all the hype around here and it's absolutely :bowdown:
     
  5. BlackIce72

    BlackIce72 New Member

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    Thursday, 7-19-2007

    I was showing my brother the ropes in the gym and getting him used to exercises that his college lacrosse coach is making him do that he's not familiar with.

    So I did a pretty light upper back workout

    Pullups: 3x5
    Lat pulldown: 4x12
    Seated row: 3x10, then did low weight for 20 reps right away
    Bent over row: 3x10
     
  6. BlackIce72

    BlackIce72 New Member

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    Friday, 7-20-2007

    Arm day

    Shoulders:

    Seated DB military:

    10s x 20 (warmup)
    40s x 12
    50s x 10
    60s x 10

    Front delt: 3x12
    Rear: 3x10

    Biceps

    Easy bar:
    50 x 15 wide grip, 50 x 15 narrow grip immediately
    60 x 15 wide grip, 60 x 10 narrow grip immediately
    60 x 12 wide grip

    20lb. one arm at a time: 10 concentration curls, 10 hammer curls x 2
    same weight: 10 hammer curls

    Preacher curls:
    1x20
    2x10

    Triceps

    My friend has a pretty good superset routine that I adopted for today

    Rope pulldowns x 10
    Reverse curls x 10
    some alternation on rope pulldowns x 10

    4 sets of that. Burned nicely.

    Then finish up with shrugs, 3x10
     
    Last edited: Jul 28, 2007
  7. BlackIce72

    BlackIce72 New Member

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    Saturday, 7-21-07

    Helped my brother with squats and deadlifts, so did some lightweight demonstraiting.

    Hopped on the treadmill @ high incline for 10 minutes. Bruital.

    Legs have been tight lately so I did some dynamic and static stretches.

    Ab work, etc.
     
  8. BlackIce72

    BlackIce72 New Member

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    Monday, 7-23-07

    Not the traditional Monday but I had to get some anger out on the deads.

    This girl I'm into has a boyfriend and while we went out the other day and had a dynamite time, I'm no homewrecker. Gotta follow rule #1: Leave her better than you found her. And messing it up would only complicate things for her at the expense of my happiness.

    ONWARD!

    Treadmill (to warm the legs):

    walk 4 minuntes
    jog 3 minutes
    walk 4 minutes

    Dynamic stretches

    Squat:

    bar x 15
    135 x 10
    185 x 10
    225 x 8
    245 x 5
    265 x 3
    285 x 2
    300 x 2 (PR since shoulder injury!!)

    DL:

    135 x 10
    185 x 8
    225 x 5
    275 x 4
    315 x 3 (could have gone for more weight, but legs were starting to fatigue from squats and previous DL sets -- plus I had more workouts to do)

    Leg extensions:

    1x20
    1x15
    1x12

    treadmill walk for 8 minutes

    cool down stretch
    abs
     
  9. BlackIce72

    BlackIce72 New Member

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    Tuesday, 7-24-07

    Chest Day

    Warm up on treadmill, 10 minute walk.

    Flat bench

    bar x 20
    135 x 10
    155 x 10
    185 x 8
    205 x 5, spotter dropped it tdown to 135 immediately and squeezed 10 out.

    Incline DB

    50s x 10
    60s x 10
    65s x 8
    65s x 8

    Incline DB flys

    20s x 15
    25s x 10
    25s x 12

    Decline BB

    135 x 3x10 (20 second breaks in between sets)

    Hot girl on treadmill, so I jogged along side for 15 minutes. She was weird as hell. I should have just driven home and got some protein in me instead of fucking around.

    Dynamic stretches for 10 min.
     
  10. BlackIce72

    BlackIce72 New Member

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    Wednesday, 7-25-07

    Off day, mild cardio

    Treadmill @ 10 incline for a mile (mixed walk and jog)

    Dynamic stretches beforehand, static stretches afterwards.

    Oh, and 195x1 on bench to show a friend a different form to use (he's having trouble with his bench form lately). So that'll get me pretty jacked.
     
    Last edited: Aug 14, 2009
  11. BlackIce72

    BlackIce72 New Member

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    Thursday, 7-26-07

    Pullups: 3x5 (before going to the gym)

    Bent over row

    bar x 20
    95 x 15
    115 x 15
    135 x 10
    155 x 10

    Lat pulldown (30 second break between sets)

    100 x 10 (narrow), no break, 100 x 10 (wide)
    120 x 10 (wide)
    130 x 10 (narrow)
    140 x 10 (wide)

    Seated row

    100 x 15
    120 x 12
    130 x 10
    140 x 10
    160 x 10

    Weird seated He-Man machine (looks like something a Greek God would use)

    2x20
     
  12. BlackIce72

    BlackIce72 New Member

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    Friday, 7-27-07

    Shoulders

    Military Press

    warmup with army routine (friend in the army taught me this)
    40s x 12
    50s x 10
    55s x 10
    60s x 8

    Superset front and rear raises

    3x12 (each)

    Biceps

    Easy bar

    40lb x 10 (wide grip) then 5 narrow grip
    50lb x 12
    60lb x 10
    70lb x 10

    Seated hammer curls
    3x10

    Cable curls superset with rope tricep pulldowns
    4x12 (each)

    Triceps

    ^^pulldowns from superset

    French curls
    3x10

    Close grip BP

    135 x 3x10

    finish up with shrugs
    front for 3x10, back for 2x12
     
    Last edited: Jul 28, 2007
  13. BlackIce72

    BlackIce72 New Member

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    Saturday, 7-28-07

    1 hour lacrosse workout

    Jog, sprints, shooting drills, and quick pivots.

    Intense.
     
  14. BlackIce72

    BlackIce72 New Member

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    7-30-07

    Squat

    135 x 10
    185 x 10
    225 x 10
    275 x 8
    295 x 5
    315 x 3 Another PR since injury! 15 more lbs for all time PR

    ^^ had a football player I went to HS with watch me for form, give pointers, and such -- He has a ~550 squat so I felt good about him being behind me in case... either way it really didn't feel too bad at all.

    Iso leg extensions
    3x8 superset with
    Iso leg curls
    3x8 AND superset with
    Calf raises
    3x20

    Lunges
    2x20 (+70 lbs)
     
  15. BlackIce72

    BlackIce72 New Member

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    Experimenting the next couple weeks with working 2 body parts each week.

    Tuesday, 7-31-07

    Weight in morning @ 206

    TERRIBLE WORKOUT TODAY -- fuck the after work crowd

    Chest/Back

    Bench

    bar x 10
    135 x 10
    155 x 10
    185 x 10
    225 x 5 (didn't know the spotter well, and despite him being a very strong guy, didn't push for a couple more that I may have squeezed out)

    Decline for volume/small break-- 15 second breaks in between sets

    135 x 10
    135 x 15
    135 x 10

    Chest fly machine for volume/small break

    3 x 10 reps, drop weight in half, 10 more reps

    Pullups

    5x3

    Lat pulldown

    110x10 narrow
    110x10 wide
    120x8 narrow
    120x8 wide

    Before doing bent over rows I get in argument with old man being a faggot ass and instead of channeling my anger into working out, there were 2 guys doing curls in the squat rack with a few guys waiting so I said fuck it and left.

    I would have NEVER went at 5:30PM but I had to help my brother out with his lacrosse workout -- cleans, deadlifts, and snatches... no way am I not going to be there to teach him form.
     
  16. BlackIce72

    BlackIce72 New Member

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    Damn I'm all up in my head today. I went to the gym with absolutely no plan whatsoever and just did RANDOM shit.

    Having a girl problem right now so I'm in a fuck it mood. Gotta go out tonight and meet someone new. We'll see.



    Treadmill for 5 minute walk
    115 clean x 5
    135 clean x 5
    135 deadlift x 10
    135 deadlift x 10
    155 clean x 5
    155 squat x 10
    225 squat x 5
    DB military w. 45s x 10
    DB milirary w. 55s x 10
    Treadmill @ incline for 5 minutes

    Pretty light work in general. I really wanted to PR squat because I knew I had it in me, but @ 225 I was still feeling some fatigue from Monday's leg day. I would have loved to bench but I did it yesterday and there was nobody there to spot.

    damn weird gym day
     
  17. BlackIce72

    BlackIce72 New Member

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    Another sort of unplanned day.

    Thursday, 8-2-07

    Treadmill for 5

    EZ bar curls
    50lb x 10 wide then 5 narrow
    60lb x 10 wide then 5 narrow
    70lb x 8 wide then 3 narrow

    DB front raises
    3x10

    DB rear raises
    3x10

    Tricep rope pulldown
    3x10 superset with
    Standing cable curls with V attachment
    3x10

    Weird cable twist that I wanted to try out (to help lacrosse shot)
    2x10

    Treadmill for 5

    abs
     
  18. BlackIce72

    BlackIce72 New Member

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    Friday, 8-3-07

    Squat

    bar x 10
    135 x 10
    185 x 8
    225 x 8
    275 x 4
    275 x 4

    Calf raises
    4x20

    Bent over row
    115 x 3x12

    Lat pulldown
    4x10 (wide grip on all)

    Seated row
    4-10
     
  19. BlackIce72

    BlackIce72 New Member

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    [​IMG]

    New pic @ 206. Some trap development in the past month. Eating a little above maintenance. BF is slightly down but lifts have gone up a bit. Guess I'm doing something right.

    On Monday my routine is changing up a bit and I'll be below maintenance until ~185 hopefully. Not a hard cut, though, because I have no need to lose weight fast. Steady until December probably when I'll be playing a lot of lacrosse.
     
  20. BlackIce72

    BlackIce72 New Member

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    Monday, 8-6-07

    Went to the beach this weekend and came back Monday pretty beat but needed to hit up the gym.

    Bench
    Bar x 20
    135 x 10
    155 x 10
    185 x 10
    205 x 5, drop to 135 x 10

    Incline DB
    60s x 10
    60s x 8
    60s x 8

    Bent over rows
    115 x 12 x 4

    V lat pulldown
    4x10


    Incline DB fly
    4x10
     
  21. BlackIce72

    BlackIce72 New Member

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    Tuesday, 8-07-07

    Treadmill warmup

    Squat

    135 x 10
    185 x 10
    225 x 8
    275 x 5

    DL

    135 x 10
    185 x 10
    225 x 5
    275 x 5
    315 x 2
    315 x 2
    315 x 2 (last 3 sets working on good form)

    Leg curls
    4x12

    Leg press
    1x30

    Treadmill cooldown
     
  22. BlackIce72

    BlackIce72 New Member

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    Thursday, 8-9-07

    Bench
    bar x 20
    135 x 10
    155 x 10
    185 x 8
    205 x 5

    Incline DB
    55s x 10
    60s x 8 x 3

    Incline flys
    4x10

    Shoulder was popping so I called it a day
     
  23. BlackIce72

    BlackIce72 New Member

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    Shoulder still acting up from yesterday

    warmup walk
    8 min. mile run

    stretching

    elliptical for 10 min on random -- pretty tough actually

    stretching

    cable curls for bis / rope pulldown for tris x 3 (superset)
    called it a day when I kept feeling the clicking and stiffness in shoulder
     
  24. GuOD

    GuOD mcflurry diet

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    ain't gonna hit 1k on the elliptical machine!!! :fawk:

    after looking at your pics i'm convinced I have heavy bones/organs :mamoru: I'm 6' 201 and look much much smaller
     
  25. BlackIce72

    BlackIce72 New Member

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    haha needed an easy day because of the shoulder

    I've got some thick bones (say the doctor) also so I dunno. Then again would anybody really admit to having thin bones?
     
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