CR's lawg

Discussion in 'Training Logs' started by Chaotic Reality, Aug 8, 2006.

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  1. Chaotic Reality

    Chaotic Reality New Member

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    Started lifting 07/01/2006 give or take a few days (looking off credit card bill)

    Pictures were after about a week of lifting since I didn't think about it prior to starting... I'd say I was around 145lbs if not a bit less prior to starting.

    [​IMG]
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    Anyway, on to today, weighed in at 150lbs (was 148lbs last Thursday)

    weight/rep

    Bench
    115x12
    115x10
    115x8
    135x6 (only intended to put it up 4 times, but was able to do 6) I'll be starting off with 45's next time.

    Cable Cross

    35x12
    35x10
    40x8
    45x6

    Two hand cable curls
    70x12
    80x10
    90x8
    100x6

    One hand cable pull down
    60x12
    60x10
    70x8

    Rope cable pull down
    70x12
    80x10
    90x8
    100x6

    Rope cable pull up
    70x10
    80x8

    Leg ups?? - this is the stand alone mechanism where I lift myself off the ground with my arms/forearms, lift my legs up to my chest.

    15
    15
    12
    10

    Ab machine w/ weight Lift my arms/elbows above my head and crunch down

    65x20

    Ab roller
    30 - I'm still trying to perfect the art that are situps/crunches/this machine...I tend to strain my neck while doing this stuff, which is bad I know...

    Dips

    10 dips (on the the assisted pull up machine, handles in the middle. dip, push up, dip, etc)

    I think that's about it.

    As you can tell I'm fucking retarded and don't know the names of most of the things I'm using, and really don't have a routine at all, I'm mostly winging it so far. I'm doing my best to remember some of the things I did when I lifted in high school (I'm 23 now, and haven't lifted since then, minus a few week period a couple years ago)

    Right now I've been eating as much as I can as I want to gain weight and start filling out my upper body. My legs are decent as I played hockey for 12 years growing up but will be working on them as well - I tweeked something in my knee a couple weeks ago - I did about 15 squats last week with some weight on it and it was feeling a bit better so I'm going to try working out my legs tomorrow and see how it goes - just going to stay away from leg press for now as that is how it happened.

    Anyway, if anyone has any recommendations, feedback, etc please feel free to let me know. :)

    The goals I'd like to reach:

    Weight: 165lbs GOAL REACHED
    Bench: 200lbs GOAL REACHED 12/19/2006
    Squat: 250lbs GOAL REACHED 09/27/2006 (89 days)
    Tighten up my stomach area, it looks ok but if I ever get gassy (which is often, I have a stomach disease) it blows up like a balloon :wtc:

    My max's in HS were 115 on bench and 200 squat - I weighed 115lbs then.

    09/27/2006
    New Squat Goal: 300lbs GOAL REACHED 11/08/2006 (43 days)

    11/08/2006
    New Squat Goal: 315lbs - not a big jump but it's something I'd be proud of, and I'm going to drop the weight down a bit to ~260-275 and work on my form, while I'd say I was parallel on my squats of 300, I used my back a little bit more than I should have on the last two reps.
     
    Last edited: Dec 19, 2006
  2. Chaotic Reality

    Chaotic Reality New Member

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    So tonight was the first night I've done squats since I started lifting again...nothing too impressive but I tested my knee and it felt pretty good with the weight I was using, and my legs got a good work out - back was a bit sore/tight but that's not too surprising at this point. Plus I used the power rack with no pad on the bar. :coold:

    squats
    95x12
    115x10
    135x8
    135x6

    leg ups
    15
    15
    12
    10

    Ab machine w/ weight

    65x20

    Ab roller
    50

    leg extensions I used an electronic machine - not sure how I really set it up...I think it was 40x10 merrr

    I did a few db lunges with 45's (one pair...was too much) and then I tried 30's but my back wasn't having none of that after 3 pair or so...will start lighter next time to get the form down...also before squats.

    That about sums up my night, the squats pretty much did me in, but it was a decent work out none the less.
     
  3. rebs

    rebs shares AIDS OT Supporter

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    are you using an actual power rack or smith machine for squat?
     
  4. Genghis.Tron

    Genghis.Tron New Member

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    Keep your biggest exercices first. Nothing should come before deadlift, bench or squats since they require many muscles (not that much for bench though).
    You might want to get a simple routine too, it helps.
     
  5. Chaotic Reality

    Chaotic Reality New Member

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    Power rack.
     
  6. Chaotic Reality

    Chaotic Reality New Member

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    Cool. Thanks for the suggestion.
     
  7. Chaotic Reality

    Chaotic Reality New Member

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    My legs are sooooooooore today. :coold:

    Anyways, on to today's work out...weigh 150.5 heh

    Incline bench
    95x12
    105x10
    105x6

    So, I should have racked it after the 5th rep but I went for 6...got the right side up into the rack slot but almost dropped the left side on my fucking head. Used my right hand to get the left side up after racking the right side...and strained a muscle in my left arm in the process.

    This is one thing that bothers me...my right arm is stronger than my left - any recommendations on strengthening my left arm more without working it too hard? I obviously don't want my arms to grow unevenly or anything.

    Leg Ups

    15
    15
    12
    10

    Cable Cross - Shoulders - The machine arms were pointing down, pushing the handle up.

    30x12
    35x10
    40x8
    45x6

    Seated Rows
    75x12
    90x10
    105x8
    120x6

    One arm cable pull-down's
    50x15 each arm
    50x12 each arm

    Ab machine w/ weight
    65x20
    65x20

    Ab roller
    50
     
  8. Chaotic Reality

    Chaotic Reality New Member

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    dips

    10

    leg ups

    15
    12
    10

    sit ups

    50

    weighed crunches

    85x20

    db seated curls

    20x12
    25x10

    Dumbbell One Arm seated Shoulder Press

    40x12
    40x10
    40x8

    Dumbbell Bent-over Row

    20x12
    25x10
    27.5x8
    30x6

    rope cable pull down

    90x15

    merrrrr
     
  9. Chaotic Reality

    Chaotic Reality New Member

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    Squats

    95x12
    135x10
    135x8
    155x6

    leg ups

    15
    12
    10

    Dips

    12
    10
    8
    6

    10
    8

    Leg Curl's
    Not sure what weight because they're just labeled with numbers, ie: 1 2 3 4 5 6 etc

    12x4
    10x6
    8x7

    Leg Extension
    12x75
    10x85
    8x95
    6x105

    While I was waiting for my buddy to finish up his stuff...

    Seated cable rows

    90x12
    105x10
    120x8
     
  10. Elfling

    Elfling New Member

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    You an IBS person too? :hsd:
     
  11. Chaotic Reality

    Chaotic Reality New Member

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  12. Elfling

    Elfling New Member

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    Oh snape :hug: that is definitely a bugger.

    I get the same bloaty days and they just suck :hs:
     
  13. michael

    michael FLORIDA > *

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    As far as strengthening each side, you can use db's as a unilateral movement. it'll prevent one side from cheating for the other.
     
  14. Chaotic Reality

    Chaotic Reality New Member

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    I plan on doing db incline for a while till I can become more stable/balance things better in my arms.
     
  15. Chaotic Reality

    Chaotic Reality New Member

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    :werd: :hug:
     
  16. Chaotic Reality

    Chaotic Reality New Member

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    Tonight was a good night.

    Weight: 153lbs

    bench press
    115x10
    135x7
    155x4
    160x3

    Those last two sets was the most weight I've benched up to this point.

    One arm cable pull down's
    50x15
    60x12
    70x10
    80x8

    Two arm cable curl's

    80x12
    90x10
    100x8
    110x6

    Rope cable pulldown's

    80x12
    90x10
    100x8
    110x6

    Crunch's with weigh
    80x25
     
  17. Elfling

    Elfling New Member

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    Good bench :wiggle:
     
  18. Chaotic Reality

    Chaotic Reality New Member

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    Well I weighed a tad more than 153 after dropping a toilet clogging load before I left for the gym, so that's good I guess :ugh:

    db incline press

    30x12
    32.5x10
    35x8
    37.5x6

    Dumb bell Bent-over Row

    20x12
    25x10
    27.5x8
    30x6

    Shoulder shrugs
    50x12
    55x8

    Seated cable rows

    12x90
    10x105
    8x120
    6x135

    Leg ups
    12
    10

    weighed crunches
    95x20

    I don't know if I got enough in tonight...I dunno...I need to get into specific routine instead is pretty much winging it for the most part. Does anyone have any suggestions or recommendations on what I should change or add to what I'm doing? Tomorrow night I'll be doing legs...squats, leg curls, leg extensions. Then the night after will be day/night 4 and I'm thinking of just doing various stuff like forearms, abs, calves... :dunno: I like the 12/10/8/6 sets, but if anyone recommends changing it in favor of 5x5 or something different let me know.
     
  19. Chaotic Reality

    Chaotic Reality New Member

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    p.s i'm buying a 5lb tub of on whey choc protein powder in a bit, finally.
     
  20. Elfling

    Elfling New Member

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    Get 2-2.5 lb tubs- one chocolate, one vanilla. More variety is good :wiggle:
     
  21. Chaotic Reality

    Chaotic Reality New Member

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    squats
    115x12
    135x10
    175x8
    180x6 :eek3:

    leg extensions

    5x12
    6x10
    7x8
    8x6

    leg curls

    5x12
    6x10
    7x8
    8x6

    That was it. Does anyone know how much the plates weigh on the leg/curl machines? They're all labeled with numbers but not a weight. :dunno: 50, 60, 70, 80 lbs maybe?
     
  22. Genghis.Tron

    Genghis.Tron New Member

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    Ask someone who works there, it depends on the machine. There are machines where I lift which have numbers and each plate is 10 kg but it could be 10 lbs on some other :dunno:
     
  23. Chaotic Reality

    Chaotic Reality New Member

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    weight: 155 1/2 :eek3: :coold:

    cable cross
    45x12
    50x10
    50x8
    60x6

    dips
    12
    10

    leg ups
    10

    seated calf lifts
    90x12
    90x10
    125x8
    125x6

    individual foot calf swing thing machine :o
    20x12
    20x10
    20x8
    20x6
    :hsugh:

    sit ups
    25
    20

    weighted crunches
    80x20
    80x10
    95x8

    abdominal press (pad on chest and bend forward)
    50x12
    60x10
    70x8
    80x6

    dumb bell wrist curls
    20x12

    I couldn't really set my elbow up comfortably on my leg enough to be stable :hs:

    the work your forearm machine by squeezing two diamond looking things together.

    80x40
    80x40
    80x40
    80x50

    I've averaged 3771 calories for each 24 hour day so far this week.

    thursday: 4257 - 225
    wednesday: 3310 - 199
    tuesday: 3647 - 201
    monday: 3870 - 193

    The 2nd number is the g in protein I'm taking in just from food...which is pretty good I think - aren't you suppose to eat your weight in protein? I just ordered some on whey protein the other day so if I do two shakes a day that will definitely put me over 3500 calories a day, maybe even 4000. I don't even get full when I eat really...today I just ate and ate and ate...was pretty shocked when I hit the scale before I started lifting. I took a big dump before I left too :eek3: :mamoru:
     
  24. Elfling

    Elfling New Member

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    1.5 grams of protein per pound of bodyweight should do you ok, you can go more if you want. You may not really want to go up THAT high in calories, at least not in one jump. Go up a few hundred calories a day for a week and see how you, then go up again the next week.
     
  25. Chaotic Reality

    Chaotic Reality New Member

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    So I got my on whey this weekend...just had my first shake with milk..pretty decent...hopefully it's about the same with water. My stomach was killing me Friday and I was hardly able to eat anything at all, Saturday wasn't a whole lot better, but I ate as much as I could..and today I'm at about 2450 right now...hopefully I'll get close to 3k before I go to bed. Kinda disappointing because everything has been going well so far and my stupid stomach is fucking it up. :hs:
     
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