Cabbage trainin sessions

Discussion in 'Training Logs' started by Cabbagekid-108, Jan 8, 2009.

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  1. Cabbagekid-108

    Cabbagekid-108 New Member

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    Trying out a different style when i hit the gym, tryin to body build as opposed to lift the most amount of weight and trying out specific muscle groups for each day..

    Chest/Anterior delts/Tri's
    Dumbell flat bench: 2x8, 2x7 60lbs
    Cable fly's: 3x8 40lbs 1x8 50lbs
    Barbell Military Press: 1x8 95lbs, 1x8 105lbs, 1x6 95lbs, 1x9 85lbs
    Superset: Anterior Lateral Raises & Barbell Anterior Raises: 4x8 15lbs, 4x8 35lbs
    Barbell Close Grip Bench: 1x8 95lbs, 1x8 105lbs, 2x7 115lbs
    Tricep Pushdown: 1x8 110lbs, 2x8 120lbs
     
    Last edited: Jan 11, 2009
  2. Cabbagekid-108

    Cabbagekid-108 New Member

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    Back

    Deadlifts: 1x6 235lbs, 1x6 245lbs, 2x5 255lbs
    DB Bent Over Rows: 3x10 75lbs
    Lat Pulldown (Lat Concentration): 4x8 110lbs
    Shoulder/Elbow raises (somethin like that): 4x8 20lbs
    Lateral Raises: 3x8, 1x7 12lbs
    DB Shrugs: 4x12 75lbs

    Would of done more if i didnt only have 50 mins to work out.. and should of done pulldowns then rows then delts
     
  3. Cabbagekid-108

    Cabbagekid-108 New Member

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    Chest and what not

    Wide-grip bench (pec concentration): 95lbs
    DB Bench: 3x8 55lbs, 1x8 60lbs
    Cable Fly's: 1x10 20lbs, 3x8 30lbs
    Decline Bench: 4x8 125lbs
    Incline: 1x6 115lbs, 3x8 100lbs
    Anterior Side Raises: 4x8 15lbs
    BB Anterior Raises: 3x10 35lbs, 1x9 40lbs
    Pec Dec: 3x10 145lbs
    Tricep Extensions: 4x8 120lbs

    Our YMCA's pec dec is weird and you can do tons of weight on it, and shouldnt do wide grip ever
     
  4. Cabbagekid-108

    Cabbagekid-108 New Member

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    Alright, time to catch up on some stuff:

    Monday Back
    it was a while ago and so i forgot :\

    Thurs Chest:
    DB Flat Bench: 3x8 60lbs, 1x7 65lbs
    Cable Fly's: 2x8 40lbs, 2x8 50lbs
    Decline Bench: 2x8 125lbs, 2x8 135lbs
    Incline Bench: 2x8 100lbs, 2x8 105lbs
    Anterior Side Raises: 4x8 15lbs
    BB Anterior Raises: 4x10 40lbs
    Tricep Extensions: 3x8 120lbs, 1x7 130lbs

    Fri Back:

    Cable Rows: 2x8 130lbs, 2x8 140lbs
    Lat Pulldowns: 4x8 140lbs
    A machine Seated Bent Over Row BB grip: 4x8 120lb
    Machine Shoulder/Elbow Raises: 4x8 90lbs
    Lateral Raises: 4x8 20lbs
    Chin Ups: 3x6

    Got busy so i rushed and left :(
     
  5. Cabbagekid-108

    Cabbagekid-108 New Member

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    Legs, decided i should do my first 3000m and im happy with the timing, could of definetly done better

    3000m: 12:51
    Step Ups: 1x8 90lbs, 2x8 110lbs
    Leg Extensions: 3x8 160lbs
    Leg Press: 3x8 - 250lbs, 310lbs, 400lbs, 400lbs
    Leg Curls: 1x8 130lbs, 2x8 145lbs
    Circuit -
    Standing Cable hip Extension: 2x8 60lbs
    Cable Hip Abductions: 2x8 25lbs
    Some Adductor Machine: 2x8 (either 6 or 60lbs i really dont know :\)
     
  6. Cabbagekid-108

    Cabbagekid-108 New Member

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    My Stats as of now

    5'11"
    166lbs
    8-10% bf
    40m Sprint: 4.51s
    Big 3 (b/d/s): 195/305/295
    40" chest
    52" shoulder
    32" waist
    13"-15" arms

    Any other Q's just leave a message
     
  7. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    Post a pic.
     
  8. Cabbagekid-108

    Cabbagekid-108 New Member

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    Ill find a camera someday.. i could be 2" smaller on the chest and shoulders but i couldnt tell ya im just tryin to remember my size when i bought my suit back in september
     
  9. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    We're close in height, weight and bf% so I'm just curious to see how alike / different we might look.
     
  10. Cabbagekid-108

    Cabbagekid-108 New Member

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    Well, if i ever find myself a camera or find a way to upload photo's from my cell i'll post them.

    Today rest.. deciding if i should do sheiko bench stuff or do drop sets tomorrow, havent done sheiko in a long while
     
  11. Cabbagekid-108

    Cabbagekid-108 New Member

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    Chest today

    BB Flat bench: 1x8 100lbs, 1x4 120lbs, 1x3 140lbs, 2x3 160lbs, 3x3 155lbs, 1x8 115lbs
    Cable Fly machine: 3x8 165lbs, 1x8 175lbs
    Decline Bench: 2x8 135lbs, 2x6 135lbs
    Superset - Anterior Side/Regular Raises: 4x8/BB 4x10 15lbs/BB 35lbs
    (Would of done close grip but my shoulders were so pumped i could barely control the bar with no weight on it)
    Tricep Extensions: 2x8 120lbs, 2x8 130lbs
    18 laps running, every second lap you'd sprint half a lap
     
  12. Cabbagekid-108

    Cabbagekid-108 New Member

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    The plan was today was to do back but a buddy of mine convinced me to go back to upper/lower body since lately i've been doing more medium rep endurance stuff but target few muscle groups. So more focus will be on fewer excersises, but still on a bodybuilding perspective and see if this will stimulate muscle growth. I mean i already notice a fair amount of strength increase from the workouts i've done lately but i know after a while muscle growth will lessen, i'll see what'll happen when i mix push and pull movements again.
     
  13. Cabbagekid-108

    Cabbagekid-108 New Member

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    Stretch

    Military Press
    100 x 8
    110 x 8
    120 x 5
    Bent Over Row
    155 x 8
    165 x 8
    185 x 5
    135 x 10

    Superset:
    Seated Press Machine
    90 x 8
    160 x 2 x 8
    180 x 8
    Step Ups
    50 x 6 (per leg)
    80 x 3 x 6 (per leg)

    Superset:
    Squat
    145 x 3 x 8
    Pullup
    BW x 3 x 5

    Superset:
    Posterior Delt Raises
    20 x 3 x 8
    Pullup
    BW x 6, then 5, last set 1
    Pushups
    20, 20, 12

    Crunches
    25, 25
    Heel Kicks
    50

    Superset:
    Squat
    BW x 3 x 10
    Some Ab thing
    15, 15

    Bicep Curls EZ-bar
    60 x 2 x 10

    Time: 61mins
     
  14. Cabbagekid-108

    Cabbagekid-108 New Member

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    Mon

    Kickboxing:
    10min Skipping
    Stretch
    Bag for 15min
    Shadow Sparring 10min
    Conditioning work in 30min period:
    80 step ups
    60 push ups
    120 crunches
    50 lunges
    30 burpies

    Weds:

    Kickboxing:
    missed it to watch season premier of ultimate fighter 10, Rampage is a funny guy
     
  15. Cabbagekid-108

    Cabbagekid-108 New Member

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    Today:

    Military Press
    95x8
    105x8
    120x6
    Bent Over Row
    135x8
    165x2x8
    185x5
    135x7

    Note: Squat numbers are low because i had strained my tendons around my pelvis area, mainly right around the tail bone, and had to take 2 weeks off doing no physical activity because i could barely move.

    Superset:
    Squat
    155x3x8
    Pullups
    Bwx3x5

    Superset
    BB Incline Bench
    95x8
    115x8
    135x7
    Pullups
    Bwx3x5

    Superset
    DB Lateral Raises
    20x2x10
    25x9
    Stepups fast pace
    30,30,30

    Superset
    Triangle Pushups
    10,10,10
    Crunches on back ext. thing
    10,10,10

    Superset:
    Facepulls
    35x3x10
    DB Hammer Curls
    35x2x10

    Conditioning (no rest in between)
    4 times:
    10 pushups
    10 squats
    167m run right around 8km/hour
    30 crunches

    Time: somewhere around 70-80mins
     
  16. Cabbagekid-108

    Cabbagekid-108 New Member

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    Kickboxing: 55mins
    10min skipping
    Stretch
    20min Kicking
    20min Punching Bag / Technique
    5min Abs

    10min drive to the gym...

    Plyometric's:

    (for bench today i slowly lowered the bar then pushed the full range in the least amount of time possible; hence the idea of plyometric)
    Bench
    115x4x10

    Pullups
    BWx6
    w/ 20lbs x 5
    w/ 20lbs x 4
    w/ 20lbs x 5

    Superset:
    Pushups (slowly lower then push in shortest amount of time and getting some airbourne)
    BW x 3 x 10
    Lateral-jumping-over-bench
    5lbs medicine ball x 3 x 10

    Superset:
    girly-pushups with hand on a medicine ball
    w/ 20lbs x 2 x 8 each hand
    Crunches
    2x10
    1/6 km run
    2 times

    Step ups
    20 each leg

    Superset (fast n no rest):
    Hammer curls
    3x25x10
    Lateral Raises
    3x15x10

    Dead.
     
    Last edited: Sep 23, 2009
  17. Cabbagekid-108

    Cabbagekid-108 New Member

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    Atm 173 pounds

    Goal is to be healthy, look decent and train somewhat like a boxer would
     
  18. Cabbagekid-108

    Cabbagekid-108 New Member

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    Location:
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    15 min easy bike ride
    10 min dynamic/static stretching
     
    Last edited: Sep 24, 2009
  19. Cabbagekid-108

    Cabbagekid-108 New Member

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    Kickboxing

    5 min skipping

    30 mins in order w/ 30sec rest in between:
    75 squats
    step ups w/ medicine ball overhead for 2mins
    heavy bag kicking only
    60 lunges left leg
    step ups w/ medicine ball overhead for 2 mins
    heavy bag kicking only
    60 lunges right leg
    jump-on-bench-then-step-down for 2 mins
    heavy bag kicking

    boxing technique
    20 mins

    abs for 5 mins

    my job is being outside building houses for 8 hours Mon to Fri and with me working out lately.. after kickboxing i feel like an airplane dropped on my head then just been struck by lightning
     
  20. Cabbagekid-108

    Cabbagekid-108 New Member

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    30 min walk to bar
    hammered
    30 min walk home from bar

    guess ill consider that exercise
     
  21. Cabbagekid-108

    Cabbagekid-108 New Member

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    since i did probably about 3 hours of dancing w/ my lady at the bar last night and my legs were still sore from weds my SOHP and deadlift sucked and i felt kinda tired throughout my workout but i pushed myself and tried to make it worth my while

    5 min stretch

    SOHP
    105x8
    110x8
    110x4
    barx14

    Deadlift
    135x8
    225x5
    245x5
    255x4 (was very close to gettin number 5)
    135x10

    Superset:
    BB incline bench
    115x8
    135x8
    145x6
    Pullups
    BW 3x6

    Superset:
    Some-posterior-delt-machine (like pec deck except opposite direction)
    110 3x10
    Pullups
    BWx6
    BWx5
    BWx3
    DB Lateral Raises
    20 3x10

    Superset:
    Hammer curls
    30 3x10
    Fast paced stepups w/ 10lbs DB's in boxing position
    3x30 seconds

    Superset:
    Crunches-on-back-extension-machine-thin
    BW 3x10
    BB wrist curls
    50 3x12
    Tricep pushdowns
    110x8
    120x8
    120x7

    Thinkin of pickin up some BCAA powder or pills and see if ill feel more active and what not. Anyone got any experience with BCAA's and which do ya perfer powder or pill?
     
  22. Cabbagekid-108

    Cabbagekid-108 New Member

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    felt like garbage today, got some shitty sickness and all i did was sit at home and watch NFL network and watching the cowboys/panthers game right now
     
  23. Cabbagekid-108

    Cabbagekid-108 New Member

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    still feel a little sick, was gonna go to the gym yesterday but that didnt happen

    10 min elliptical
    5 min stretch

    Pullups
    BW 3x8 x3
    BW x5

    Squats (work on form n rehab hip tendons)
    bar x15
    95 x12
    135 2x8

    Cable Facepulls
    40 x15
    50 2x15

    Lateral Raises
    20 x10
    25 x8

    BB bench
    bar x8
    135 x8
    155 x8
    95 2x8 (these 2 sets, slowly lower then push as fast as possible)

    Superset 30sec rest:
    Fast step ups 8" w/ 5lbs DB's by chin
    20 steps x3
    Pushups w/ medicine ball (shoulder stability n rotary cuff stuff)
    right 8, left 8
    6,6
    5,5

    Plyometrics w/ 5kg ball:
    mimic bench press which ball hits wall
    8,8,8
    one hand press ball hits wall both hands
    8,8,8
    Push ball in air as high as possible
    10,10,10
    Lunges
    30,30,20

    10 min abs

    Superset:
    Lateral Raises
    20 2x10
    Hammer curls
    30 2x10
    Dips
    BW 2x8

    Time Lapse: Lost track of time. somewhere between 75-90 mins
     
  24. Cabbagekid-108

    Cabbagekid-108 New Member

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  25. Cabbagekid-108

    Cabbagekid-108 New Member

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    Monday

    Kickboxing

    10 min skipping
    5 min stretch
    20 min boxing technique w/ pushups

    Circuit 2 rounds (15 mins):
    Fast hands punching bag
    Pushups w/ medicine ball switching w/ each hand
    Front kicks on bag
    16" step ups w/ 15lbs medicine ball overhead
    Squats w/ free bag (felt like 40lbs but couldnt tell ya)
    Jumping over a stick @ about 36" high

    Circuit 5 rounds no rest 5 mins
    Fast hands
    "Cutbacks" (what my coach calls it, your in pushup position but you bring both feet forward and back fast and similar to jumping)

    5 min abs

    Done.

    would of gone to the gym but i had to watch the Packers and Vikings 2nd half as i missed the 1st half of play. Go Vikings!
     
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