Cachee0's Training Log

Discussion in 'Training Logs' started by Cachee0, Jan 30, 2006.

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  1. Cachee0

    Cachee0 OT's Technical Recruiter, Send me your resume

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    Location:
    Palm Coast, FL
    Just some specs about my self
    27 years old
    5'9.5
    190lb
    out of shape Fat guy:naughty:

    GOAL is 190lb at 5% body fat:)



    01/29/2006 Lower body/Leg Day

    Decline sit ups/ all the way up on the bench
    12reps
    10reps
    8"
    6"

    12 Supper Set
    12 reps with 35lb plate

    Russian twists for 200 reps.

    Machine/hack squats
    12reps 180lb
    10reps 270lb
    8reps 360lb
    6reps 450lb

    12reps 360lb
    Leg extenstions
    12reps at 180
    12reps at 90

    laying Leg curls
    12reps at 75lb
    10reps at 80lb
    8 reps at 85lb
    6 reps at 90lb
    supper sets
    12 reps at 85lb
    Sitting leg curls
    12 reps at 75lb

    Sitting calf rasies
    12reps 55lb
    10reps 65lb
    8reps 75lb
    6reps 85lb

    12reps 75lb
    Standing Calf rasies
    12reps at 120lb

    I going to try hard to update this everyday..

    Diet:
    260gs protien
    200gs carbs
     
    Last edited: Feb 1, 2006
  2. Cachee0

    Cachee0 OT's Technical Recruiter, Send me your resume

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    Location:
    Palm Coast, FL
    01/30/2006

    Day off

    Diet
    220gs Carbs
    310gs Protien

    01/31/2006
    Cardio/Elliptical
    HIIT training 25min
    2min level 1 then 2min level 9
    3.07miles
    454.4 cals

    Diet
    260gs Protein
    240gs carbs

    02/01/2006
    Worked late and missed my work out
    265gs Protein
    240gs Carbs
     
    Last edited: Feb 2, 2006
  3. Cachee0

    Cachee0 OT's Technical Recruiter, Send me your resume

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    Location:
    Palm Coast, FL
    02/02/2006
    Upper Body/Shoulders,ARMS,Cheast,BACK

    Single Arm curls
    12x15 (per arm)
    10x20
    8x25
    6x30
    Super sets
    12X30
    Standing Barbell curls (Straight bar)
    12X45 (Both arms)
    12X25

    Chest
    DB Press:
    12X50
    10X60
    8X70
    6X80
    Super sets
    12x70
    Decline bench press
    12X95lb
    Incline bench press
    12x95lb

    Tris:
    Tricep Dumbbell Extensions (Both ARMS)
    12x25
    10x30
    8x35
    6x40
    12x35
    Standing Tricep push downs (cables)
    Super Sets
    12x55
    12x55
    Tricep Machine
    12x75

    Shoulders:
    DB Shoulder Press
    12x30
    10x40
    8x50
    Standing barbell shoulder press
    6x35
    Super set
    12x35
    Lateral Raise
    12x15
    12x15
    Rear Deltoid Machine
    12x80
    10x80

    Back:
    Wide Grip pulldowns
    12x80
    10x90
    8x100
    6x110
    Super Sets
    12x100
    Rows
    12x120
    12x120

    Diet
    270gs Protien
    225gs Carbs


    The weight is low because I'm still nursing my elbow. If feels 99% but I want to really ease back into the heavy weights.

    02/03/2006
    HIIT Training
    25min Elliptical
    3.17miles 447.7 cals

    02/04/2006
    Leg day Lower body
    Squts
    12x95
    10x115
    8x135
    Leg Press
    8x 450
    6x 540
    super sets
    12x 450
    Leg extentions
    12x 140
    12x 140

    Incline sit ups
    5 total I felt like shit. I ate like shit the day before and had to leave the gym. Just a bad day it was 7:30am.

    But I spent 5 hours cleaning my gargage witch included many deadlifts picking up milk crates full of Tools and huge grabage bags.

    02/05/2006
    Day off

    02/06/2006
    Off again because of work.

    been lazy to keep this updated
    03/16/2006
    Lower body day (very good day)
    Squats (ass to grass)
    155lbx10
    225lbx8
    315lbx8
    DL
    155lbx10
    195lbx8
    255lbx8
    Leg ext
    12x90lb
    10x140lb
    8x160lb
    6x195lb
    Super sets
    12x160
    12x165
    Standing caf raises
    12x140
    10x150
    8x160
    6x170
    super sets
    12x150
    12x160
    Lying leg curls
    12x95
    10x100
    8x105
    6x110
    super sets
    12x105
    12x105

    72gs fat
    198gs carbs
    230gs Protein

    03/17/2005
    30min HIIT Training
    3.54 miles, ellipitcal machine

    6 sets of 12 incline situps with 25lb plate on chest
    200 side twists

    90gs
    289gs carbs
    360gs protein

     
    Last edited: Mar 17, 2006
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