Bruised Lee's log

Discussion in 'Training Logs' started by Bruised Lee, Oct 18, 2005.

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  1. Bruised Lee

    Bruised Lee John Kune Do, puncher of faces

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    man i figure i should start one of these things.

    been working out for almost a year. started off at 130 and flabby now i'm 5'6' 160 lbs (down about 5 pounds since hardcore bulking :wtc: normaly do 4 days a week.

    big 3:
    bench: 250
    squat: 255
    dead: 305

    1. chest/bicep (frat boy day)
    2. shoulders/ tricep
    2. back
    3. legs
    4. forarms/abs

    i do full body stretching before and after every work out.
    do at least 50 decline sit ups every other work out day, and stop by the 70lb punching bag for about 30 mins at least 2 times a week. bearly ever have time to train in wing chun/JKD/MT/BJJ anymore (my partner recently got a girl friend which makes him a pussy for pussying out). oh well, good time to develop strength.

    supplements:
    whey, muscle milk, fish oil, multi vit, vit c, CEE.

    goals:
    - get my big 3 up to at least 900 by end of winter.
    - build good foundation of strenght and bulk through till mid jan.
    - after that, cut and start with MMA in the form of developing ground skills. do cardio like a crazy mofo (running, bag work, sparring). focus my weight lifting with higher reps (15-20) but with out lossing previoulsy aquired max strength.
    - after that continue cutting and work on speed and stand up. add more core strength work outs.
    - by then, continue skill training and might need to bulk up agian.

    i don't plan on competing or anything, just looks fun and satisfying.

    ------------------------------------------------------
    3 days ago i did legs:
    squat: 115X12
    135x10
    155x8
    175x6
    195x6
    205x6
    205x4

    macine leg extentions: 60x10x2
    70x10
    hamstring curls (still sore from first time ever doing goodmornings): 15x12x3

    standing calf raises: 135x12
    155x10 feet pointed \ /
    155x10 feet pointed / \
    155x10 feet normal

    knee thrusts on hipflexor machine: 70x10x3

    flat curl bar on back jumping switching alternative lunges (haha): 35x10x3

    flat curl bar on back jump squats: 35x10x3

    170g protein

    ---------------------------------------------------


    yesterday i did chest and biceps. usually i do barbells for chest but thought id mix it up this week.

    db bench: 50x10
    60x8
    65x8
    70X6

    db incline bench: 45x8x3
    55x6

    db decline: 55x6x2
    hands started hurting (i think my body is growing and getting stronger than my hands are) my hands hurt/get sore pretty bad after a back day from all the pulling and deadlifts. F&N has made me believe that gloves and straps are for pussies, but i think i need them... :wtc: when i lift i want to focus on the muscles i'm targeting, not my hands... but i'll hold off with the gloves till spring, just to see how much my hands can take.

    BB decline: 135x6x4

    (only started doing declines this quarter, they are lacking)

    cable fly cross overs: 25x8
    15x8x3

    cable front flys going from bottem to top: 15x8x4

    machine wide chest declines: 160x6x4

    db hammer curls: 20x10x3
    db twisting curls: 20x10x2
    db palm facing down curls: 20x10x2

    curl bar wide grip: 35x10
    curl bar narrow grip: 35x10
    curl bar palm down grip: 35x10

    185 grams protien

    -----------------------------------------
     
    Last edited: Nov 10, 2005
  2. Bruised Lee

    Bruised Lee John Kune Do, puncher of faces

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    shoulder day:

    overhead bar bell:
    65x12
    75x10
    95x6x3
    75x10
    65x10

    arnold presses:
    20x12
    30x10
    40x8
    45x6x2

    db military press
    45x6x5

    db shoulder raises:
    side while bent over:
    35x8x3
    front:
    17.5x8x3
    side while standing stright:
    17.5x8x3
    to the side while laying on inclined bench on belly:
    15x8x3
    to the front while laying on the inclined bench on belly:
    10x8x3

    cable shoulder extensions:
    side:
    20x10
    25x10
    25x8

    cable upward rows:
    45x10
    55x10
    60x10

    facepulls:
    45x10x2
    55x10
    60x10

    front ward shoulder cable extentions (from low to high) between legs:
    35x8x3
    ------------------------------------------------
    planed 120g of protein :)wtc: no breakfast this morning)
     
  3. Bruised Lee

    Bruised Lee John Kune Do, puncher of faces

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    being fatish makes your rear delts look small, or mine are small and i'm chubby. anything else i can work them with?
     
  4. Bruised Lee

    Bruised Lee John Kune Do, puncher of faces

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    thats why i said "fatish" which i mean as not fat at all but certainly not like when i was cut.

    i have no idea what a rep scheme is nor do i think i have one... maybe. i just start of with something i can do about 10 reps with to warm up, then up the wieght after each set untill i can only do about 4-6 reps with. i make sure to do at least 30 reps total in each exercize. (rep volume?)

    i'm going for low reps high weight for everything (for size) except my tri's, bi's, hamstrings, and legs in general which i do about medium weight and about 10 reps.

    whats your weight/hight? i'd be interesed to see pics if you got them, i like to compare to guys my size.
     
    Last edited: Oct 19, 2005
  5. Bruised Lee

    Bruised Lee John Kune Do, puncher of faces

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    taking two days off of lifting for midterm studying :mad:
     
  6. GochuBoy

    GochuBoy OT Supporter

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    Get off your fat ass.
     
  7. Bruised Lee

    Bruised Lee John Kune Do, puncher of faces

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    you wish you had this fat ass.
     
  8. shastaisforwinners

    shastaisforwinners OT Supporter

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    wide grip bb rows (overhand grip)
    facepulls
    bent-over db raises
    misc other shit, but those should be plenty
     
  9. Bruised Lee

    Bruised Lee John Kune Do, puncher of faces

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    thanks meng, will do those next week.
     
  10. GochuBoy

    GochuBoy OT Supporter

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    I already did have that fat ass :naughty:

    I need to hit up the gym fa sho.
     
  11. Bruised Lee

    Bruised Lee John Kune Do, puncher of faces

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    155lbs

    Back tricep day

    DEAD LIFTS
    (95lbs+30kg)x10
    (115lbs+30kg)x10
    (140lbs+30kg)x10
    205x6
    225x4
    255x1
    305x1P.R.
    205x10
    i just wanted to max out today for some reason, this is only my 3rd week of dead lifting.

    YATE ROWS
    115x10
    165x10
    165x8
    165x7

    OVERHAND YATE ROWS?
    165x6x3
    115x10

    LEVER ROW
    90x6x5

    CABLE LAT PULL DOWN
    120x8
    127.5x8x2

    SINGLE ARM CABLE LAT PULL DOWN
    60X8
    82.5X8
    87.5X10
    (each arm)

    BB ROW ON BENCH
    55x8.2
    40x10

    UPPER MACHINE ROW
    140x10x2
    140x8

    SKULL CRUSHERS
    30x20
    30x17
    30x15

    HORIZ. BB TRI EXTEN.
    10x15
    10x10x2
    (each arm)

    OVERHEAD BB TRI EXTEN.
    10X18
    10X15X2
    (each arm)

    CABLE SEATED ROWS
    105x7
    105x6x3

    CABLE TRI EXTEN. W/ ROPE
    25x15
    25x12
    25x10

    DECLINE BENCH SIT UPS
    50
    25 left side
    25 right side

    PULLUPS
    5X2
    (so dead by now)

    ~160g protein
     
    Last edited: Oct 22, 2005
  12. kopetzki

    kopetzki Banned

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    wow, thats alot of volume your doing. How much time do you spend in the gym?
     
  13. Bruised Lee

    Bruised Lee John Kune Do, puncher of faces

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    today was 2pm to 5pm. 3 hours. i'm kinda slow too.
     
  14. timberwolf

    timberwolf New Member

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    Congrats on the deadlift.
     
  15. Bruised Lee

    Bruised Lee John Kune Do, puncher of faces

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    thanks meng. i'm super sore right now. feels great.
     
  16. timberwolf

    timberwolf New Member

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    So that's one goal checked off.
     
  17. Bruised Lee

    Bruised Lee John Kune Do, puncher of faces

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    oh shit! i didn't even realize!!! i guess i can up my goals now.

    lets see, i want to

    bench 280
    squat 300
    dead 320

    so i want my big 3 at 900 now before winter ends. :)

    man maybe someday i will get into the 1000 club!
     
  18. Bruised Lee

    Bruised Lee John Kune Do, puncher of faces

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    took a break all weekend and drank quite heavily...

    LEGS AND FOREARMS (monday 10-24-05)

    SQUATS
    135x10
    185x10
    205x6x2
    255x1 PR
    205x6

    got a big ass headache at this point, i think i caught the flu. appitite has been shitty last couple of days.

    DOUBLE LEG EXTEN. MACHINE
    135x10x2
    150x10
    165x10
    180x10

    DOUBLE LEG CURL MACHINE
    60x10x3
    60x12

    STANDING CALF MACHINE
    155X10X4

    VARIOUS FOREARM WORK OUTS

    JUMPING ALTERNATING LUNGES
    20X10X3

    JUMPING SQUATS
    20X10X3

    no knee thrusts today. felt very weak, head ache for almost whole work out, no music. no hot girls. but still got a PR on my squats, i think i can do more, i just felt like shit today.
     
  19. Bruised Lee

    Bruised Lee John Kune Do, puncher of faces

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    another crappy day, i must be sick. headaches still persist. :(

    light chest and becip day

    BB BENCH
    135X10
    155X10
    185X6
    205X2
    225X1
    235X1
    245X1
    250X0 (GRRRRRRRRR my max went down!!!)
    185x8

    DECLINE BB BENCH
    135X10
    155X10X3

    INCLINE BB BENCH
    115X10
    135X10X2

    BB BICEP CURL
    40X10X4

    DB BICEPT CURL
    20X15X4

    CABLE FLYS
    25X8X4

    PULL UPS
    5X2

    PUNCHING BAG WORK
    15 mins

    man i feel like crap
     
  20. Bruised Lee

    Bruised Lee John Kune Do, puncher of faces

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    still feeling sick, head ache still persists when working out.

    light shoulder and lat day

    DB shoulder press
    40x8
    45x7x3

    DB arnold presses
    30x10
    35x10x3

    PULLUPS
    5 with pauses at top and bottem

    DB RAISES
    towards side/back
    15x8x4
    towards the front
    15x10x3
    towards side to up to forward holding the end of DB (for fore arms)
    7.5x10x3

    TATE ROWS
    90X10
    100X10X3

    ONE ARM LAT PULL DOWNS
    90X8X4
     
    Last edited: Oct 30, 2005
  21. Bruised Lee

    Bruised Lee John Kune Do, puncher of faces

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    leg day

    ass to the grass squats
    135x10
    155x10
    175x8
    195x6
    205x6
    225x6x2
    225x5

    double leg extentions
    165x10
    180x10x2
    got a great pump in my quads!!! they are finaly catching up

    double leg ham curls
    60x10
    70x10x2

    standing double calf raises
    155x10x4

    single knee thrusts on hip flexor machine
    60x10
    70x10x2
    (both sides)

    stretching before and after

    still getting headaches, its always in the same place, back of the head to the left, i feel like i have an brain blood vessel aneurysm :wtc:

    and also, this week end i totally sprained my left elbow trying to perform a jumping body triangle on my friend while we were wrestling, but completly missed and fell hard onto my left hand, hyper extending my left elbow. damn, i'm a crazy drunk.
     
  22. Bruised Lee

    Bruised Lee John Kune Do, puncher of faces

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    okay, missed a couple of days, i had a very light chest/bi day in here some time.

    i was sick and elbow is still fuxored.
     
    Last edited: Nov 10, 2005
  23. Bruised Lee

    Bruised Lee John Kune Do, puncher of faces

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    but today was back day

    deads
    135x10
    185x6
    205x6
    255x4
    275x4
    255x6

    one arm cable lat pull downs
    105x8
    115x6x4

    seated cable rows
    105x6x4

    pull ups
    5x1(slow mo)
    6x4

    yate rows
    135x8x3
    155x7

    bench pull overs
    45x8x3

    incline leg raises with handle thingy by head
    20x3
    man these feel good!

    FIRST day in a long time i didn't get a head ache while working out!!! YES~!! i though something was wrong with my head. my elbow is still fucked, god it sucks being injured :wtc: i caught another cold, school is a muthafucking germ incubator.
     
    Last edited: Nov 10, 2005
  24. brolli

    brolli OT Supporter

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    dude, your stats are like almost identical to mine... are you my clone? haha and got pictures?
     
  25. Bruised Lee

    Bruised Lee John Kune Do, puncher of faces

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    haha i noticed that tooo in the cage forum. do a search for my posts in F&N(i'm not a subscriber at the time being) you should be able to find at least two threads with many photos with me.

    if you find them, can you post the links for me?
     
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