cctyler's log...

Discussion in 'Training Logs' started by cctyler, Jul 18, 2006.

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  1. cctyler

    cctyler Mornin'

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    Here's the beggining. Started the Bill Star/Christopher routine two weeks ago. Have made improvements so far, but started off light to insure good form.

    Stats:
    Age - 21
    Height - 6'0"
    Weight - 189lbs
    Body Fat - No idea, going to guess 17%???
    I've lost about 10-15lbs since February. Started my summer job a little early doing construction/carpentry and the pounds started to shed.

    Im very active throughout the day at work, but it depends if we are framing or finishing. Im eating around 3500cals a day, we'll see how that works out for now.

    Heres a rough idea of a daily meal during the week.
    7am
    1 cup oatmeal
    half cup of egg whites
    2 eggs
    10am
    Vector Bar
    banana/apple
    12pm
    Tuna sandwiches (4 pieces whole wheat, can of tuna)
    apple/banana
    another vector bar
    Oatmeal and Bran bar.
    Going to up it to two cans of tuna I think. Im sick of the vector and bran bars. Sometimes I bring cottage cheese or trail mix.
    3pm
    If I have food left over and Im hungry, most likely another apple, bran bar or vector bar. Sometimes I'll run and grab some beef jerky or a bag of sun chips.
    6pm
    Protien Shake w/water
    Chicken/steak/salmon/pork...
    Beans/brocolli/
    Salad
    10pm
    Two serving shake w/1%milk, banana, sometimes PB if I need it.

    I think I eat pretty healthy, drinking on the weekends never helps though :hs:

    Day 1
    Squats - Much better than last week, form is coming along.
    5x115
    5x135
    5x155
    5x165
    5x175 More of a GD on last rep

    Deadlift I fractured a vertabra when I was 12, always had back pain, but damn do deads feel good...exactly what I need.
    5x115
    5x135
    5x155
    5x205
    5x235

    Bench
    5x95
    5x115
    5x125
    5x135
    5x145 Assisted on last 3
    :o Weak numbers, but everything has gone up since last week, can't ask for much more.

    Incline DB Press
    20x25
    16x35
    8x35

    Will update with pics tomorrow.
     
  2. cctyler

    cctyler Mornin'

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    Day 2
    Shitty workout. Got a serious headrush/headache during my squats and it persisted through the entire workout. I've heard its pretty common and its happened before, but never hung around for longer than a few mins. Probably a breathing thing, combined with being a little tired tonight.

    Light Squats

    8x95
    8x115
    Head fucked.

    Good Mornings
    8x65
    8x85
    12x95

    Shoulder Press
    5x65
    5x75
    5x85
    5x95
    5x115 (assisted on last 3 reps, thought it was 105)

    Pull Ups
    Underhand 4xmas
    8,6.5,4,3
     
  3. cctyler

    cctyler Mornin'

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    Day 3

    Pushed my Day 3 back from Friday to Sunday because my head was still pounding Thursday/Friday. I was at the lake and used the gym at a nearby hotel/lodge. They used to have a decent weight room but its diminished to just a few dumbbells. It was a decent workout for what it was, but I won't bother posting any numbers. Back at it tomorrow.
     
  4. cctyler

    cctyler Mornin'

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    Day 3 Schedule got mixed up because of sickness. Who gets sick in the summer? Took it easy on the squats too. :wtc:

    Squats
    5x95
    5x115
    5x135
    5x155
    5x175

    Deadlift
    5x135
    5x165
    5x185
    5x225
    5x245 (Grip slipping, might try alternate hands or chalk, guys I were lifting with used straps :dunno)

    Bench
    5x95
    5x115
    5x135
    5x145
    5x155 (Assisted on 4/5)

    Incline DB Press
    20x30
    15x35
     
  5. cctyler

    cctyler Mornin'

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    [​IMG]
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    My right side is weaker, both in my arms and chest, yet I am right handed. I have a slight scoliosis thanks to my mother. Its hard to see in the pics, but the right shoulder/trap is drastically lower than my left. And I have no idea why my left deltoid looks huge compared to my right :eek3:

    Thank god for a half decent tan :hs:
     
  6. cctyler

    cctyler Mornin'

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    So after a week of sickness, a week of rest, and a week of vacation..Im back at it. :hs:

    Day 2

    Light Squats Really Light
    8x95
    8x115
    8x115 Cramped up, should've stretched more

    Good Mornings
    8x65
    10x95
    9x115
    9x135

    Standing Shoulder Press
    5x65
    5x85
    5x95
    5x105
    3.5x110

    Pull Ups Switched it up, using the assisted machine, wide overhand grip.

    40lbs assisted x max

    4, 4, 3, 2 :o
     
  7. Elfling

    Elfling New Member

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    Welcome back :wiggle: enjoy that first day of getting back into it DOMS :mamoru:
     
  8. cctyler

    cctyler Mornin'

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    Day 3

    SquatsWent easy again, I keep changing my form, but I think its getting better. I'll have to record it one day.
    7x95
    7x115
    7x135
    6x165

    Bent Over BB Row Didn't think I was going to get that high, thats why I started so low.

    5x65
    5x75
    5x85
    5x95
    5x125
    4x135

    Incline BB
    5x85
    5x95
    5x105
    5x115
    5x125
    4x130 I was happy with this

    Tricep Extensions
    20x20lbs
    20x25lbs
     
  9. cctyler

    cctyler Mornin'

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    Day 1

    Squats
    Not near my max, no spot and no safety pins ftl. For a university they have crappy squat racks.

    5x95
    5x135
    5x155
    5x185
    5x205

    Deadlifts
    Im going to have to get some straps. Tried the over/under grip..form also went to shit near the end.

    5x135
    5x185
    5x225
    5x245
    3x255

    Bench Press
    Gym was closing soon and didn't have adequate time, moved on to the Incline DB

    Incline DB Press

    15x35
    16x40
     
  10. cctyler

    cctyler Mornin'

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    Day 2

    Light Squats
    8x95
    8x115
    8x135

    Good Mornings
    8x65
    8x95
    8x135
    7x135

    BB Shoulder Press
    5x65
    5x85
    5x95
    4x105 :ugh: Switched to DB, wasn't feeling great with the bar
    5x35
    5x40 Felt better.

    Pull Ups
    Wide grip, palms out, 40lbs assisted

    8,4.5,3.5,3.5

    Overall a shitty workout. I was beat today, but didn't want to skip a day. It seems my squat stance is always a bit different. I have to video tape it sooner than later. My back was shot from work and the deadlifts on monday. I don't know what to say about my shoulder press...last week was much better. I think I might stick with the DB's...I use too much back while standing I think.
     
  11. cctyler

    cctyler Mornin'

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    Another week off :wtc: Beggining of school and too many nights of drinking ftl.

    Day 3

    Squats No way I was going to try to go 5lbs heavier..my form is still changing!

    8x95
    8x135
    8x145

    Bent Over Row

    6x65
    6x95
    5x115
    5x135
    5x145 Reverse grip for some reason, struggled on last few

    Incline Bench
    6x95
    6x115
    5x125
    3x135 :hs: Can't explain this...

    Tricep Extensions
    20x20
    20x30
    12x35
     
  12. cctyler

    cctyler Mornin'

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    Day 1

    Squats

    5x95
    5x135
    5x185
    5x205
    5x215

    Deadlift

    5x135
    5x185
    5x225
    5x245
    3x255 I reset and lost all concentration

    Bench

    5x95
    5x115
    5x135
    5x145
    4x155

    Incline DB

    20x35
    10x40

    Numbers are going up, but there is no food in the house today :eek3: And Im starving!
     
  13. cctyler

    cctyler Mornin'

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    Day 2

    Light Squats
    8x95
    8x135
    8x155 Felt Great

    Good Mornings
    8x65
    8x135
    8x135
    8x145

    Shoulder Press
    5x65
    5x85
    5x95
    5x105
    3x115

    Pull Ups
    Palms facing in:
    10, 5, 4, 2.5
    First 10 felt great...surprised the shit outa me.

    Shrugs
    Felt like doing some extra trap work, trying to make up for my lower right trap.
    20x30lb db's (40 on right side)
    20x40lbs's (40 on right side)
     
  14. cctyler

    cctyler Mornin'

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    Another week missed to sickness :hs:

    Day 3
    Squats
    No way I was going to add weight or push hard, but it felt good.

    8x135
    8x155
    8x185
    8x195

    Bent Over Row Played around with weights here
    7x65
    7x85
    6x95
    6x115
    5x125
    5x125
    Started off feeling really light so I did an extra rep or two here and there. Form was good throughout, so I was happy.

    Incline Bench
    5x95
    5x105
    5x115
    5x125
    3x135 Assisted on 4th rep.

    Tricep Extensions
    20x30lbs
    11x35lbs
    9x35lbs
    Did an extra set just for the hell of it. Feels good to be back after a missed week.
     
  15. cctyler

    cctyler Mornin'

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    Day 1

    Squats
    5x95
    5x135
    5x185
    5x205
    5x225
    3x235

    Deadlifts
    5x135
    5x185
    5x225
    5x245
    3x255 Same shit as last week, lost the grip on the third, set it down and lost all concentration, couldn't get it back up.

    Bench
    5x95
    5x135 Jumped up too high, trying to keep with my buddy
    5x145
    4x155
    4x145

    Incline DB Press
    15x35's
    10x35's
    Too much of incline I think, really felt it in the shoulders. Lower numbers compared to last week because we did bench first last week.
     
  16. cctyler

    cctyler Mornin'

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    Day 2

    Light Squats
    8x135
    8x175
    8x185

    Good Mornings
    8x65
    8x135
    7x135 I have to lower this, should've done 95 for 8 or something. At this weight I don't feel it in the legs as much and worry Im hurting my back. But they do feel good afterwards.

    Shoulder Press
    5x65
    5x85
    5x95
    5x105
    3x115
    5x110

    Pull Ups
    9.5,4,2.5, 2.5
     
  17. cctyler

    cctyler Mornin'

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    Day 3

    Squats
    8x135
    8x185
    5x205
    4x235
    3x240

    BB Rows
    7x85
    7x95
    6x115
    5x135
    5x145
    Am I loading these wrong? Should I just be doing 5x5 @ 135 and keep the weight constant?

    Incline Bench
    5x95
    5x115
    5x125
    5x135
    3x145 Assisted on 3rd.

    Tricep Extension
    20x30lbs
    11x35lbs
    11x35lbs
     
  18. cctyler

    cctyler Mornin'

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    Day 1

    Squats
    5x135
    5x185
    5x205
    5x225
    4x240

    Deadlift
    5x135
    5x185
    5x225
    5x245
    5x255

    Bench Press
    5x95
    5x115
    5x135
    5x145
    5x155 Needed to hit that
    2x165 Maybe next week :x:

    Incline DB Press
    20x35's
    14x40's
     
  19. cctyler

    cctyler Mornin'

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    Day 2

    Woke up with a killer cramp (as soon as I stepped out of bed) felt like I had pulled my quad afterwards, so I skipped the light squats today.

    Good Mornings
    Warm up 45x10
    10x95
    10x115
    10x135

    Shoulder Press
    5x65
    6x85
    5x95
    5x105
    5x115
    1x125

    Pull ups Palms facing in
    9.5
    5
    2.5
    2.5

    Did some pull up using the machine, wide grip palms out with assistance to get more work to the back, felt much better. I think im going to continue with this and maybe add some curls for bicep work.

    8, 6, 6 w/80lbs assistance

    Not a bad workout, added some crunces too. Got back to the change room and my other leg (calve muscle) cramped up and put me to the ground. Still hurts like a mother...maybe need to up the water intake.
     
  20. cctyler

    cctyler Mornin'

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    Day 3

    Squats
    6x155
    6x185
    6x205
    5x225
    4x245

    Bent Over Row
    5x95
    5x105
    5x115
    5x135
    5x155
    5x160

    Incline Bench
    5x95
    5x115
    5x125
    5x135
    3x145

    Tricep Extensions
    20x35's
    15x40's
     
  21. cctyler

    cctyler Mornin'

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    Day 1

    Squats
    5x135
    5x185
    5x205
    5x225
    4x245
    Form is getting worse the last few reps. Im on my toes more, back forward, wondering if its my cross trainers (higher heel). Planning on taking a video next week for a critique.

    Deadlift
    5x135
    5x185
    5x205
    5x225
    3x245 Shit the bed on this, worried on form again.

    Bench
    5x95
    5x115
    5x135
    5x145
    5x155
    4x165

    Incline DB Press
    35'sx20
    40'sx14
     
  22. cctyler

    cctyler Mornin'

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    Day 2

    Light Squats
    8x135
    8x155
    8x175

    Good Mornings
    8x95
    10x115
    12x115

    Shoulder Press
    5x65
    5x85
    5x95
    5x105
    5x115

    Pull Ups - Assisted, wide grip
    40lbs Assist x 6
    50lbs Assist x 7
    60lbs Assist x 6.5
    70lbs Assist x 5.5

    Overall not a great day at the gym, back and legs were pretty sore.
     
  23. cctyler

    cctyler Mornin'

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    Day 3

    Squats
    Skipped them, tweaked my lower back last week doing something. Needed the extra few days to let it rest.

    Bent Over Rows
    Went with a wider grip, middle finger on rings.
    65 warmup
    5x95
    5x115
    5x135
    5x145
    4x155
    7x115 Might try using the rowing machine, whatever its called (the one where you lean at a 45 degree angle)

    Incline Bench
    5x95
    5x115
    5x135
    4x145 (my spot yanked the weight up on the 4th and 5th)
    50's x 10 (Switched to DB, no sppt)

    Tricep Extensions
    40's x 15
    40's x 12
    35's x 16
     
  24. cctyler

    cctyler Mornin'

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    So here's my excuse to my absence from the gym....I know no one gives a fuck, but I'm doing it anyway.

    Weeks ago (near my last entry) I woke up with pain in my shoulder, could hardly move my arm for days. Went to the athletic therapist, said I strained a few of the smaller muscles in my rotator cuff. I got some exercises to do, couple weeks later its fine. I also wanted him to check out my back as I was complaining of more back pain, progressively getting worse. I had a fractured vertebra when I was 12 and have always had a little bit of pain. He came to the conclusion that my muscles spasmed years ago and haven't been taught how to work properly. More importantly, my core strength and flexibility is horrible. My legs are so tight that they are causing my hips to be pulled down and causing even more discomfort in my back. So Im slowly in the process of getting this shit worked out. Im back on the right track, but today I opted out of deads/squats because of this. Hopefully everything will get better quick.

    Bench
    5x95
    5x115
    5x135
    3x155
    5x135

    Incline DB Press
    35lbsx20
    40lbsx15
    45lbsx6...yeah too heavy

    Tricep Extensions
    35x13
    35x12

    My strength is down, but it feels good to be back at the gym. I'll continue with my bulk and hope I continue with the results I was seeing in the fall.
     
  25. cctyler

    cctyler Mornin'

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    Lat Pull Downs
    5x70
    5x70
    5x80
    5x80
    10x60

    Shoulder Press
    5x65
    5x85
    5x95
    5x105
    5x95

    Upright Rows
    8x65
    8x85
    7x95

    Assisted Chinups
    Shoulder width grip,
    9x50lbs assistance
    7x50
    5x50

    Did some seated curls too. Not sure if Im going to substitute the pull ups with lat pull downs.
     
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