bleeked out's Log

Discussion in 'Training Logs' started by bleeked out, Jul 9, 2009.

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  1. bleeked out

    bleeked out wut the? OT Supporter

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    Big thanks to OTFN first off for all the information and laughs :bowdown:

    My stats as of 7/7/09:
    Weight: 192
    Height: 6' 1"
    Goal: 180-185lbs with lean mass of course :x:
    MWF - Chest-tricep, back-bicep, shoulders & legs, TT - Carido + Ab work

    I started working out over a year ago and I weighed a shitty 223lbs. As with most newbies, I didn't know what the hell I was doing and maybe I still dont. I started doing a low-carb diet and noticed very minor gains. When I added cardio earlier this year, I noticed more results. I work out at lunchtime on my break, and I pretty much eat right after.
     
  2. bleeked out

    bleeked out wut the? OT Supporter

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    Monday 7/6/09 - Chest-Triceps

    Incline dumbbell press
    25 x12
    55 x 10, 6
    45 x 7

    Machine bench
    165 x 10, 8, 5
    135 x 6

    Assisted dips
    100 x 12
    90 x 10, 8, 7

    Incline flies
    15 x 12, 10, 8

    Behind-head dumbbell extension

    15 x 10, 7
    10 x 10

    Reverse tricep pull downs

    30 x 12
    40 x 10, 7
    30 x 10
     
  3. bleeked out

    bleeked out wut the? OT Supporter

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    Wednesday 7/8/09 - Back - Biceps

    Body weight pull-ups
    5, 4, 3, 2, 2

    BW chin-ups (palms facing)
    7, 6, 5, 4, 4

    Dumbbell rows
    55 x 10, 8, 8

    Bent over row
    80 x 10, 8, 8

    Close grip pull-downs
    140 x 8, 6, 5

    Concentration Curls
    20 x 10, 9, 7
    15 x 6

    Standing barbell curl
    40 x 12
    45 x 8, 6
    40 x 7

    Machine incline curls
    100 x 7
    90 x 6, 5
     
  4. bleeked out

    bleeked out wut the? OT Supporter

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    Saturday 7/11/09 - Shoulders, abs

    Started out running this lake which was about 4.2miles, but went to the gym after. Pretty crappy workout, another reason why you shouldve workout with friends that have completely different goals.

    Military press
    95 x 12
    135 x 6

    Dumbbell press
    45 x 10, 8
    35 x 8

    Cable cross?
    25 x 12, 10, 8

    Barbell shrugs
    135 x 20, 18
     
  5. bleeked out

    bleeked out wut the? OT Supporter

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    Monday 7/13/09 - Chest-Triceps

    Barbell bench press
    135 x 12,
    155 x 10, 8, 7, 5

    Incline dumbbell press
    15 x 15
    50 x 8, 6
    45 x 7

    Incline flies
    15 x 12, 10, 8

    Assisted dips
    100 x 12
    90 x 10, 9, 7, 6

    Reverse tricep pull downs
    30 x 12, 10, 8

    Rope pull-down
    55 x 6
    50 x 8, 6-drop set
     
  6. bleeked out

    bleeked out wut the? OT Supporter

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    Wednesday 7/15/09 - Back - Biceps

    Body weight pull-ups
    Wide 5, 4, 3, 2,
    Reg 5, 4, 3

    BW chin-ups (palms facing)
    5, 5, 4

    Close grip pull-downs
    150 x 10, 8, 6, 5

    Dumbbell rows
    55 x 10, 8, 8

    Bent over row
    80 x 10, 8, 8

    Incline curls
    20 x 8, 6, 5
    15 x 6

    Hammer curls
    20 x 5, 3
    15 x 6, 3

    Standing cable curls
    55 x 10, 8, 7-dropset
     
  7. bleeked out

    bleeked out wut the? OT Supporter

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    Vegas the whole weekend, ate and drank all day sheesh. Atleast I walked all over the place. Gained 2-3lbs when I weighed myself (194lbs now).

    Tuesday 7/21/09 - Chest-Triceps

    Barbell incline bench press
    95 x 12
    DB incline bench press
    55 x 10, 6, 5
    Hammer strength incline press
    95 x 8

    Machine bench press
    155 x 12
    165 x 8
    155 x 6

    Smith Machine decline bench
    120 x 12, 10, 8

    Incline flies
    15 x 12, 12, 10

    Skullcrushers
    40 x 12, 10, 8

    Reverse tricep pull downs
    35 x 10, 6
    30 x 8, 5
     
    Last edited: Jul 23, 2009
  8. bleeked out

    bleeked out wut the? OT Supporter

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    Wednesday 7/22/09 - Back - Biceps

    Body weight pull-ups
    Wide 5, 4, 3, 2,

    BW chin-ups (palms facing/opposing)
    5, 4, 3, 2

    Dumbbell rows
    55 x 11, 9, 8

    Bent over row
    80 x 11, 9, 8

    Close grip pull-downs
    120 x 10, 8, 7

    Incline curls
    20 x 8, 6, 5
    15 x 7

    Sitting barbell curls
    45 x 12, 8, 6, 5
     
  9. bleeked out

    bleeked out wut the? OT Supporter

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    Friday 7/24/09 - Shoulders

    Seated DB press
    45 x 10, 6, 5, 4

    Smith machine BB press
    120 x 8, 6, 4
    95 x 6

    Upright rows
    55 x 12, 10, 8

    DB shrugs
    50 x 15
    55 x 12, 12

    Machine rear laterals
    100 x 10, 8, 6, 5

    DB Laterals
    15 x 10, 8, 8
     
  10. bleeked out

    bleeked out wut the? OT Supporter

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    Monday 7/27/09 - Chest-Triceps

    Barbell bench press
    165 x 8, 6, 5, 4

    Incline dumbbell press
    45 x 10, 8, 6, 5

    Assisted dips
    100 x 12, 10, 8, 8

    Reverse tricep pull downs
    30 x 12, 10, 10

    Rope pull-down
    50 x 12, 10, 8
     
  11. Ish

    Ish New Member

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    why no legs?
     
  12. bleeked out

    bleeked out wut the? OT Supporter

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    I usually do legs with shoulder day, but only having an hour for lunch i tend to focus on shoulders more most of the time :hs:

    When i can sneak in time for legs, its usually squats/leg press, lying leg curls, and standing calf raises. i have a really crappy lower back that has been acting up this month so i just cut out squats in general in fears of it doing adding more damage. hoping to break this habit next month and doing 4day splits instead of 3.
     
  13. bleeked out

    bleeked out wut the? OT Supporter

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    Wednesday 7/29/09 - Back - Biceps

    Body weight pull-ups
    Wide 5, 4, 3, 2, 1

    BW chin-ups (palms facing/opposing)
    5, 4, 3, 2

    Cable rows
    150 x 10, 8, 7

    Hammer strength rows
    60 x 12, 8, 8

    Bent over row
    85 x 12, 9, 8

    Concentration Curls
    20 x 10, 8, 6, 4

    Sitting barbell curls (ez-curl)
    40 x 12, 8, 6, 4

    Reverse curls (ez-curl)
    40 x 6
    30 x 10, 8, 8
     
  14. bleeked out

    bleeked out wut the? OT Supporter

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    Friday 7/31/09 - Shoulders

    Quick workout because I had to go back to work. Better than nothing!

    Standing Arnold press
    25 x 10, 8, 7, 5

    Machine rear laterals
    110 x 10, 8, 7

    Machine side laterals
    95 x 12, 10, 8

    DB shrugs
    60 x 12, 10, 10
     
  15. bleeked out

    bleeked out wut the? OT Supporter

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    Tuesday 8/11/09 - Chest-Triceps

    Vacation last week, didnt workout at all but did some physical activity atleast.

    Incline dumbbell press
    55 x 8, 6, 5, 4

    Machine bench press
    165 x 10, 6, 5
    150 x 5

    BW Dips
    3, 2

    Assisted dips
    100 x 9, 8, 8

    Reverse tricep pull downs
    35 x 12
    45 x 10, 8, 5

    Skullcrushers (ez-curl bar)
    40 x 12, 10, 10
     
    Last edited: Aug 13, 2009
  16. bleeked out

    bleeked out wut the? OT Supporter

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    Wednesday 8/12/09 - Back, shoulders

    Another vacation this weekend, so had to double up.

    Body weight pull-ups
    Wide 3, 3, 3, 2

    BW chin-ups
    4, 4, 4, 3

    DB rows
    55 x 10, 9, 8

    Close grip pull downs
    140 x 10, 8, 6
    130 x 5

    DB press
    40 x 8, 8, 6

    Upright rows
    50 x 10, 8, 7

    Rear lateral machine
    110 x 10, 8, 6, 4
     
  17. bleeked out

    bleeked out wut the? OT Supporter

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    Monday 8/17/09 - Chest-Triceps

    Feeling kinda pudgy again, have to check the scales. Eating more lately, thinking of doing carbcycling but I haven't had the chance to plan it out and do more research.

    Incline dumbbell press
    55 x 8, 6, 4, 3

    BW dips
    5, 3, 3, 3

    Machine assisted dips
    100 x 10
    90 x 8, 7

    Machine bench press
    165 x 8, 6,
    150 x 5, 4

    Close grip bench press
    45 x 12
    75 x 8, 6
    65 x 8

    Reverse tricep pull downs
    40 x 8, 6
    30 x 8, 5
     
  18. bleeked out

    bleeked out wut the? OT Supporter

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    Weighed in @191lbs today. Pretty good after eating crap this weekend.

    Wednesday 8/19/09 - Back - Biceps

    Body weight pull-ups
    4sets of 3

    Machine assist pull ups
    90 x 8
    80 x 6

    DB Row
    55 x 12, 9, 8

    Close-grip pull down
    140 x 10, 6, 5, 4

    Bent over row
    90 x 8, 6
    80 x 7, 6

    Concentration Curls
    20 x 8, 6
    15 x 7, 5

    Sitting barbell curls (ez-curl)
    45 x 7, 4

    Machine preacher curls
    50 x 10, 8, 6
     
  19. bleeked out

    bleeked out wut the? OT Supporter

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    Thursday 8/20/09 - Shoulders, abs

    Seated DB press
    45 x 8, 6, 5, 4

    Smith machine military press
    120 x 8, 6, 5, 5

    Machine rear laterals
    110 x 12, 10, 8, 7

    DB shrugs
    65 x 12, 10, 8

    Machine side laterals
    95 x 12, 10, 8

    Abs - crunches, leg raises
     
  20. bleeked out

    bleeked out wut the? OT Supporter

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    Friday 8/21/09 - Legs, abs

    First time working on my legs in about 2months. Painful stuff but its good, im sore all over.

    Squats
    95 x 20, 15
    185 x 10, 8, 8, 7

    Laying leg curls
    80 x 12, 10, 8

    Standing calf raises
    180 x 10, 9, 8, 7

    Seated calf raises
    80 x 12, 10, 10
     
  21. bleeked out

    bleeked out wut the? OT Supporter

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    Monday 8/17/09 - Chest-Triceps

    Incline barbell bench press
    135 x 10, 8, 6
    115 x 7

    Machine bench press
    165 x 11, 8, 5, 4

    BW dips
    5, 3,

    Machine assisted dips
    80 x 8, 7

    DB incline flies
    15 x 12, 10, 8

    Behind the head cable pullover
    45 x 12, 10, 8

    Reverse tricep pull downs
    45 x 6, 5
    40 x 5, 4
     
  22. bleeked out

    bleeked out wut the? OT Supporter

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    Wednesday 8/25/09 - Back - Biceps

    Body weight pull-ups
    4, 3, 3, 3

    Close grip bw chins
    4, 4, 4, 3, 2

    DB Row
    55 x 12, 9, 8

    Close-grip pull down
    140 x 10, 8, 6, 5

    Bent over row
    80 x 9, 8, 8

    Seated bb preacher curls
    45 x 12, 9, 7, 5

    Incline curls
    15 x 8, 6, 4, 3
     
  23. bleeked out

    bleeked out wut the? OT Supporter

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    Thursday 8/27/09 - Shoulders

    Feeling kinda sick so didnt do too much.

    Seated DB press
    45 x 8, 6, 4, 3

    Smith machine military press
    120 x 8, 6, 5
    95 x 7

    DB front raises
    15 x 12, 10, 9

    DB side laterals
    15 x 12, 10, 8

    Machine rear laterals
    110 x 12, 9, 7
    100 x 6

    DB shrugs
    65 x 12, 10, 10
     
  24. bleeked out

    bleeked out wut the? OT Supporter

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    Monday 8/31/09 - Chest-Triceps

    So i bitched out on legs Friday because i wasant feeling well.

    Incline barbell bench press
    135 x 10, 8, 7, 5

    Dumbbell flat bench press
    50 x 6, 4
    45 x 5, 4

    BW dips
    5, 4, 3

    Machine assisted dips
    80 x 8, 6

    DB incline flies
    15 x 12, 10, 8

    Reverse tricep pull downs (single arm, cable)
    40 x 12, 8, 6
    30 x 6

    Skullcrushers
    40 x 6, 5
    35 x 6
     
  25. bleeked out

    bleeked out wut the? OT Supporter

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    Tuesday 9/01/09 - Back - Biceps

    Body weight wide grip pull-ups
    4, 3, 3, 3, 2

    Assisted Pullups
    70 x 6

    Close grip bw chins
    4, 4, 3, 3, 2

    DB Row
    55 x 12, 10, 8

    Bent over row
    80 x 12, 10, 8

    Close-grip pull down
    120 x 6, 6, 5, 4

    Concetration Curls
    20 x 10, 8, 8

    Machine Curls
    50 x 10, 6
    45 x 8, 5
     
    Last edited: Sep 3, 2009
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