Digital's Training Log

Discussion in 'Training Logs' started by D1G1T4L, Sep 10, 2008.

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  1. D1G1T4L

    D1G1T4L Active Member

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    I have been going to gym for a few years and basically was just maintaining my weight and staying lean/low body fat

    this is my old routine

    New Goal: Gain more muscle, follow new routine, watch your diet so you eat enough to gain muscle. Current weight 165lbs

    New routine:

    My biggest problem is not eating enough so I joined fitday.com to track how much I eat

    Current Weight: 165 lbs
    height: 5'10
    age: 26
    body fat: around 8.5-9%

    There are many formulas to calculate your BMR. A simple one for adult males is [bodyweight x 10] + [2 x bodyweight]. So the BMR for a 165-lb. male would be 1980 calories per day to sustain itself. Divide this into equal meals every two to three hours, combining protein and carbohydrates in your first few meals, and then protein and vegetables in your final meals of the day.
    so I need to eat 247.5 every 3 hours just to maintain my weight...


    I think I need to eat at least 3k calories a day to build more muscle.
     
    Last edited: Oct 19, 2008
  2. D1G1T4L

    D1G1T4L Active Member

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    Monday (9/8/2008)

    Legs: (weights on each side)
    Squats 5x5
    45x5, 55x5, 60x5, 45x5

    Lunges:
    55x6 each leg
    50x6 each leg
    45x6 each leg

    Leg Press:
    45x8
    70x8
    70x8


    Wed (9/10/2008) Chest/Back:
    Incline db fly:
    30x10
    35x8
    40x8

    flat bench press:
    55x8 (plate on each side)
    60x6 (plate on each side)
    65x6 (plate on each side)

    Incline db bench press:
    50x8 (plate on each side)
    55x8
    60x6

    dips bodyweight:
    8 reps
    7 reps

    back:
    deadlift: (plate on each side)
    45x8
    65x6
    70x6

    pulls ups
    5 reps, 5 reps, 5 reps

    bent-over rows:
    50x6
    55x6
    60x6

    hyperextensions
    8 reps, 8 reps, 8 reps
     
    Last edited: Oct 16, 2008
  3. D1G1T4L

    D1G1T4L Active Member

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    Shoulders/arms
    Miltary press (weights on each side)
    25x8, 35x3, 30x5

    side lateral:
    25x8
    25x6
    15x10

    front lateral:
    15x10
    15x8
    15x7

    shrugs:
    50x10, 50x10, 50x10(front)
    50x10, 50x10, 50x10 (back)


    bis:
    db curls (standing up):
    40x6
    40x6
    35x8

    Hammers:
    20x10, 25x8, 25x8

    bar curl:
    70x5
    65x4
    65x5

    tris:

    tricept extension
    45x10
    60x6
    60x6

    rope pushdown:
    60x12
    80x7
    70x7

    kickback:
    15x8
    20x8
    15x8
     
    Last edited: Oct 16, 2008
  4. D1G1T4L

    D1G1T4L Active Member

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    Legs

    Squats: (weights on each side)
    45x8
    65x6
    60x6
    55x6

    DB Lunges:
    50x6
    45x6
    40x6

    Calf Raises:
    45x20
    90x10
    90x12

    Angled Leg Press:
    55x10
    80x8
    90x8

    Shoulders: (weights on each side)
    Military Press
    25x3
    (couldnt do it anymore, my arms were too tired for some reason)


    side lateral:
    15x10
    20x6
    15x8

    front lats:
    15x8
    15x8
    15x8

    shrugs:
    55x10
    60x8
    60x8
     
    Last edited: Oct 16, 2008
  5. D1G1T4L

    D1G1T4L Active Member

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    Chest/Back

    Incline DB FLY:
    30x10
    40x8
    35x8

    Bench Press: (weights on each side)
    60x8
    70x6
    65x5

    Incline DB:
    65x6
    60x5
    55x6

    Dips
    10 reps, 10 reps


    Back:

    Deadlifts: (weights on each side)
    45x8
    75x6
    70x6
    65x6

    pull ups:
    15

    Bent over rows
    65x6
    55x6
    50x8

    Hyperextension
    BWx10
    BWx10
    BWx10
     
    Last edited: Oct 16, 2008
  6. D1G1T4L

    D1G1T4L Active Member

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    Legs

    Squats (weights on each side)
    45x8
    70x5
    65x6
    60x5

    DB Lunges
    50x6
    50x4
    40x5

    Leg Press Angled:
    90x8
    90x10
    90x7
     
    Last edited: Oct 16, 2008
  7. D1G1T4L

    D1G1T4L Active Member

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    Chest/Back

    Inline DB FLY:
    35x8
    25x8
    45x8

    Bench Press: (weights on each side)
    70x5
    65x6
    60x7

    Cable Cross:
    45x8
    60x4
    50x6

    Dips:
    10, 10


    Deadlift (weights on each side)
    45x8
    75x6
    70x6
    70x6

    Pull ups:
    1x10
    10x6

    Bent-Over Rows:
    55x6
    50x6
    50x6

    Hyperextension:
    8,8,8
     
    Last edited: Oct 16, 2008
  8. D1G1T4L

    D1G1T4L Active Member

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    Had midterms so I only had one day to work out

    Chest/Arms

    Incline DB Fly:
    25x8
    35x8
    30x8

    Bench Press: (weights on each side)
    60x8
    70x7
    65x5
    45x7

    Incline DB:
    65x5
    60x6
    55x5

    Dips:
    BWx10
    BWx10


    DB Bis
    40x6
    40x5
    35x6

    Hammer:
    25x8
    25x8
    25x8

    Bar Curl:
    60x6
    55x6
    55x6
     
    Last edited: Oct 16, 2008
  9. D1G1T4L

    D1G1T4L Active Member

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    Another midterm week so i could only work out once :wtc:

    chest/bis

    incline db fly
    25x7
    25x8
    25x9

    Bench press: (weights on each side)
    45x15
    70x7
    65x7

    Incline DB
    65x6
    55x7
    55x6

    DB curls:
    40x7
    45x6
    40x5

    Hammers:
    30x8
    30x7
    25x8

    Bar Curl:
    60x6
    55x8
    55x7
     
    Last edited: Oct 16, 2008
  10. RG

    RG New Member

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    is your bench with dbs or bb?
     
  11. D1G1T4L

    D1G1T4L Active Member

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    that's how many lbs on each side of the olympic bar... when i was at the gym that didn't have a bench press bar, i got up to 80 lbs-85lbs on DBs flat
     
    Last edited: Oct 14, 2008
  12. D1G1T4L

    D1G1T4L Active Member

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    Legs/Shoulders (Tuesday October 14th 2008)

    Legs:

    Squats: (weights on each side)
    45x7
    65x6
    70x5
    65x5

    DB Lunges:
    40x6
    45x5
    50x5

    Calf Raise:
    90x14
    115x10
    115x10

    Leg Angled Press:
    90x10
    115x8
    90x10

    Shoulders:

    Military Press (bb): (weights on each side)
    20x9
    30x4
    25x7

    Side Lateral:
    15x10
    10x8
    10x11

    Front Lat:
    10x10
    10x10
    10x12

    Shrugs:
    50x10
    60x9
    45x10
     
    Last edited: Oct 16, 2008
  13. D1G1T4L

    D1G1T4L Active Member

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    Got laid off yesterday so I didnt really have time to post the report but here it is

    Thursday ( October 16th, 2008 report)

    Chest/Back


    Incline DB Fly
    25x10
    30x8
    25x8

    Flat Bench Press (lbs on each side)
    70x6
    80x6
    70x8
    45x8

    Cable Cross
    45x7
    40x6
    30x8

    Deadlifts (lbs on each side):
    45x10
    80x7
    75x8
    70x6

    Bent over rows
    45x10
    50x8
    45x9

    Hyperextensions:
    10lbs x 10
    35lbs x 6
    BodyWeight x 8


    Didnt have time to do dips and pull ups :o
     
  14. D1G1T4L

    D1G1T4L Active Member

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    Sat (October 18th, 2008)
    ARMS:
    bis

    DB curls 3 sets 8-12 reps
    30x10
    40x7
    35x6

    Hammers 3 sets 8-12 reps
    30x7
    25x10
    25x8

    Bar Curl db 3 sets 8-12 reps
    50x10
    65x5
    50x6

    tris
    Triceps Extension DB 3 sets 6 reps
    40x13
    55x10
    65x8

    Rope Pushdown 3 sets 10-15 reps
    60x10
    80x8
    70x8

    Kickback DB 3 sets 8-10 reps
    15x12
    20x10
    15x12
     
  15. D1G1T4L

    D1G1T4L Active Member

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    Tuesday (LEGS/Shoulders): (Oct 21, 2008)

    Legs:
    Squats 4 sets x 6-10 reps
    45x10
    70x7
    80x4
    45x8

    DB Lunges 3 sets 6-10 reps
    45x8
    50x8
    45x8

    Calf Raises 3 sets 6-10 reps
    90x20
    115x115
    115x10

    Leg Press 3 sets 8-10 reps
    90x10
    115x8
    90x10

    Shoulders:
    Military Press Barbell 3 sets 6-8 reps
    15x10
    20x9
    30x8

    Side laterals DB 3 sets 10-12 reps
    15x10
    10x10
    10x8

    Front laterals db 3 sets 10-12 reps
    10x8
    10x12
    10x8

    Shrugs 4 sets 10 reps
    60x10
    50x8
    50x12
    ABS
     
  16. D1G1T4L

    D1G1T4L Active Member

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    Thur October 23, 2008
    Went with my bodybuilding friend (he does strength training)
    so Back/Chest day

    Pull ups
    10, 7, 5, 4

    Deadlifts (lbs on each side):
    45x10
    90x4
    100x1
    115x1
    125x1 (295 lbs deadlift! my top so far :bowdown: )
    115 x 3

    Flat Bench Press:
    45 x 12
    70 x 3
    90x1 with a spot
    90x1 with a spot
    90x1 with a spot
    70x3
    70x3
    70x4

    Dips
    5


    Chest = DEAD :mamoru:
     
  17. D1G1T4L

    D1G1T4L Active Member

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    Thursday Oct 30th 2008 - Legs/Shoulders
    Legs:
    Squats:
    45x10
    85x3
    70x6
    45x10

    db lunges:
    45x6
    55x6
    55x5

    calf raises
    90x26
    125x23
    125x17

    leg press
    90x10
    125x7
    135x10

    shoulders:
    military press
    15x11
    25x7
    30x6

    side lateral
    15x10
    10x10
    10x10

    front lateral
    15x10
    10x12
    10x12

    shrugs
    45x11
    55x9
    65x10


    Saturday November 1st - Back/Chest
    Pull ups:
    8,6,7

    Deadlift:
    45x10
    90x4
    125x1
    115x3

    flat bench press:
    45x5
    60x3
    75x1
    90x1
    102 1/2 x negative set(lower it on myself)
    90x1
    105 X negative set set
    90x1
    70x8

    bent over rows
    45x10
    50x10
    45x10
     
    Last edited: Nov 6, 2008
  18. D1G1T4L

    D1G1T4L Active Member

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    Tuesday 11-04-2008
    Legs/Shoulders:
    Squats (weight on each side):
    bar x 6
    45x5
    55x2
    65x2
    75x1
    90x1
    95x1
    95x1
    55x10

    pull ups x 8

    Calf Raises:
    90x20
    125x20
    125x15

    Leg Press (weight on each side):
    90x10
    115x10
    115x8

    Military Press: (weights on each side)
    25x8
    35x2
    37 1/2 x 1
    40x1
    35x2
    25x10

    Shrugs:
    50x12
    50x12
    40x16


    Thursday 11-06-2008
    Pull ups
    8, 8, 4

    Deadlifts:
    45x10
    90x4
    115x2
    90x3
    125x1

    flat bench press:
    45x5
    70x3
    90x1
    100xnegative
    90x1
    105xnegative
    90x1
    70x5
    45x8
     
  19. D1G1T4L

    D1G1T4L Active Member

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    Tuesday 11-11-2008
    Legs/Shoulders:
    Squats (weight on each side):
    45x7
    55x5
    75x3
    90x3
    95x2
    95x1
    70x8

    Leg Press (weight on each side):
    90x7
    115x5
    90x6

    Military Press: (weights on each side)
    25x6
    35x3
    35x3
    40x1
    25x10

    abs

    Thursday 11-13-2008

    Pull ups
    8, 9, 5,4

    Deadlifts:
    45x6
    90x4
    115x2
    125x2
    115x1

    flat bench press:
    45x6
    70x4
    90x1
    100xnegative
    90x1
    105xnegative
    90x2 with spot
    70x7
     
  20. D1G1T4L

    D1G1T4L Active Member

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    Tuesday 11-18-2008
    Legs/Shoulders:
    Squats (weight on each side):
    45x7
    55x5
    75x4
    90x4
    95x3
    75x6


    Military Press: (weights on each side)
    25x6
    35x3
    35x3
    40x1
    25x5

    Thursday 11-20-2008
    Pull ups (wide grip)
    8, 6, 6, 4, 4

    Deadlifts:
    45x6
    90x3
    115x3
    125x2
    90x4

    Incline bench press:
    45x8
    55x7
    60x6

    flat bench press:
    70x6
    80x1 + 3 spot
    75x3 + 3 spot
     
  21. D1G1T4L

    D1G1T4L Active Member

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    Monday Nov 24 2008
    Chest/Bis

    Incline Bench:
    45x12
    55x8
    60x5

    Flat Bench:
    70x8
    90x2
    90x4

    Flat Flies:
    25x12
    30x7
    25x7

    Dips:
    7, 7

    Db Curls:
    30x10
    35x6
    40x6

    Hammer curls:
    25x6
    25x7
    25x6

    bar curl:
    50x10
    60x8
    65x6
     
    Last edited: Nov 26, 2008
  22. D1G1T4L

    D1G1T4L Active Member

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    Location:
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    Wed - Nov 26th - 2008
    Legs/Shoulders:


    Squats:
    45x9
    70x8
    90x5
    95x4
    90x4

    Calf Raises:
    100x33
    145x23
    135x21

    Leg Press:
    125x8
    135x7
    145x8

    Military Press:
    15x9
    25x6
    35x3
    30x3

    Side lat:
    20x10
    20x7
    15x6

    Front Lat
    15x9
    15x9
    15x10

    Shrugs:
    50x13
    45x15
    45x20

    Was too tired to do Lunges



    It is 5pm right now and the food intake so far is
    Avocado
    7 walnuts
    powerrade
    muscle milk shake with milk
    fish oil
    chicken breast
    quaker oatmeal

    I am full but that seems to be only 2500 calories so far =(, need 500 more
     
    Last edited: Nov 27, 2008
  23. D1G1T4L

    D1G1T4L Active Member

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    Chest/Triceps - Wed - 12/04/2008
    ---------------------------------
    Weights on each side

    Incline Bench:
    45x10
    55x7
    70x2
    65x4

    Flat Bench:
    45x3 ( warm up)
    70x2 ( warm up )
    90xnegative (damn inclines killed me)
    70x6
    70x4

    Decline Hammer Strength Machine
    45x10
    90x8
    115x5

    Triceps Extensions:
    50x9
    60x7
    60x9

    Rope Pushdown
    60x12
    80x9
    100x6

    Triceps Extension Machine (sorta like preacher machine only for tris)
    Middle Range Only:
    70x5
    65x4
    55x5
     
  24. D1G1T4L

    D1G1T4L Active Member

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    Friday - Legs/Bis - 12-05-2008
    Squats:
    45x5
    70x5
    90x5
    90x3
    90x4

    Calf Raises:
    90x30
    145x20
    145x15

    Leg Press:
    90x7
    135x6
    145x9

    DB Curls
    30x9
    40x7
    40x6

    Bar Curl
    60x8
    65x7
    65x7

    Preacher Machine:
    Middle Range:
    30x6
    30x7
    30x7
     
  25. D1G1T4L

    D1G1T4L Active Member

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    Back and Biceps - 06- 23- 2009
    Front pulldown*
    85x8
    100x8
    130x8
    145x7
    Rear pulldown
    70x8
    85x8
    100x8
    115x8
    Seated row
    85x8
    100x8
    130x8
    145x6
    One arm row
    40x8
    50x8
    65x6
    75x6
    Alternative arm curl
    35x6
    40x6
    40x6
    45x4
    Hammer
    20x6
    20x6
    25x6
    30x7
    Bar curl
    45x7
    50x6
    50x6
    55x7
    Bicept machine
    60x5
    Arm curl machine
    40x7
    50x6
    60x6
     
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