DJ Cripsens sad attempt

Discussion in 'Training Logs' started by DJ Cripsen, Dec 19, 2005.

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  1. DJ Cripsen

    DJ Cripsen New Member

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    ....to 200. I've been out of training for about 3 months now. I have been working out for about 6 years now off/on. It seems when the summer comes around I completely stop working out. I normally start back up in sept but I had back problems which put me out of action for a month. Now 3 months later Im having a hard time getting motivated to get in the gym.

    I finally managed to get in the gym and workout 3 times last week taking it real easy on the weights. Its heart wrenching to only be benching 180 pounds a few times after you had been benching 250+ back in the spring time. Give me a few weeks and Ill be back up there provided that muscle memory kicks in.

    Today I am sitting at:

    23 y/o
    187-190lbs
    6'0"
    unknown bodyfat %

    My ultimate goal is to hit 200lbs + 4-7% body fat. Low enough so I have a six pack at the same time. Its real easy for me to get big but I have a hard time staying at a low body fat %. Im training for the AF softball season too.

    Here my log starting today

    Legs

    Seated Leg Press
    250x10
    280x10
    300x10
    320x10
    280x10

    Lever Seated Calf Raise
    45x20
    45x20
    90x15
    90x15
    90x10

    Lever Seated Hip Adduction+Abduction
    100x15
    100x15
    100x15
    quit due to looking like a woman

    Lever Single Leg Extension
    80x10
    90x10
    100x10

    Shoulders

    Cable Front Raise
    20x10
    35x10
    50x10
    35x10

    Cable One Arm Lateral Raise
    20x10
    35x10
    50x6
    35x8

    Lever Shoulder Press
    90x12
    140x10
    160x10
    180x8

    Dumbbell Shrug
    60x15
    70x15
    70x15
     
    Last edited: Dec 20, 2005
  2. DJ Cripsen

    DJ Cripsen New Member

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    Sick today....runny / stuffy nose. Sore throat. Sinuses in my face are killing me. Sickness getting worse by the hour...Im just going to sleep the sickness off and get back in the gym when Im better.
     
    Last edited: Dec 20, 2005
  3. DJ Cripsen

    DJ Cripsen New Member

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    189lbs 12-19-05

    [​IMG]
    [​IMG]
    [​IMG]
    [​IMG]
    [​IMG]
     
  4. kopetzki

    kopetzki Banned

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    i remember some pics you posted a few months back on here, you plan on getting back into that shape?
     
  5. DJ Cripsen

    DJ Cripsen New Member

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    yes....I want to be that big again +5 pounds but I want less BF% because I was pretty high(for me) at the time. I had a gut. The only reason why I stopped before like I said above is because I had major lower back pain. So I stopped and never got back into it. Luckily Im getting more interested in lifting again, for a while it was nice to just sit on my ass all day/eat whatever.
     
  6. DJ Cripsen

    DJ Cripsen New Member

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    First real day back since I was sick. Feels good to be back. I have been taking my new supplements for the past couple of days but have been taking the creatine lightly. I am going to keep the weights light this week as my muscle are not used to heavy weights yet. Then I will push myself next week or the week after to prevent from injury.

    Wednesday 12/28

    Chest

    Dumbell bench press
    50(each hand)x10
    65x10
    75x10
    85x8
    85x8

    Incline Bench
    50x10
    60x10
    70x10
    75x8

    Standing Cable Flys

    60x10
    80x10
    100x6
    60x10

    Triceps

    Skullcrushers

    30x20
    50x12
    60x10
    70x10

    Rope Pulldowns

    60x12
    80x10
    100x10
    130x10

    Dips

    10xbodyweight
    10xbodyweight
    10xbodyweight

    Abs

    Ab Crunches

    80x30
    100x30
    100x30
     
    Last edited: Dec 30, 2005
  7. DJ Cripsen

    DJ Cripsen New Member

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    12/29 Thursday

    Biceps

    Sitting Alternating Curls

    25(each hand)x20
    30x20
    35x15
    35x12

    Preacher Ez Bar Reverse Grip curls
    20x10
    20x15
    20x20

    Standing Side Hammer Curls
    20x10
    25x10
    30x8
    20x10

    Back

    Hyperextensions

    Bodyweightx15
    Bodyweightx15
    Bodyweightx15

    Pulldowns
    100x12
    140x10
    160x8
    100x12

    Standing Cable low rows

    60x10
    80x10
    100x10
    120x8
     
  8. DJ Cripsen

    DJ Cripsen New Member

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    Legs

    Legs Press
    90x20
    180x20
    270x12
    360x10

    sitting one-leg, leg lifts
    90x12
    90x12
    90x12
    90x12

    Calve Raises
    45x15
    65x15
    90x15
    90x15

    shoulder

    dumbell shoulder presses
    70x10
    100x10
    130x10

    shoulder shrugs
    100x15
    100x15
    100x15

    abs

    situps
    30
    30
    30

    situps with medicine ball
    30
    30
    30
     
  9. DJ Cripsen

    DJ Cripsen New Member

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    Monday 1/02/06

    Barbell Bench Press
    135x12
    185x10
    205x10
    135x10
    fuckin weak

    decline barbell bench
    135x10
    155x8
    155x8
    135x10

    flys
    90x10
    90x10
    90x10

    Triceps

    cable pushdowns
    42x20
    60x15
    72x10
    80x8

    dips
    bodyweight x 10
    bodyweight x 10
    bodyweight x 10
    bodyweight x 10

    straight arm cable pushdown
    42x10
    60x8
    72x6

    obliques
    dumbell side bend
    55x20
    60x20

    abs
    situps
    30
    30
    30

    situps with ball
    30
    30
     
  10. DJ Cripsen

    DJ Cripsen New Member

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    Im feeling alot better this week. I have more energy than when I started last week. That will happen when you haven't worked out for a long time. I hope to be back to normal strength in a month.
     
  11. DJ Cripsen

    DJ Cripsen New Member

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    Tuesday 03 JAN 06


    Weight: 193 after a meal. :(


    Biceps

    Seated Dumbell Curls
    30x12(each hand)
    45x10
    50x8
    50x6

    Preacher Curl Lever
    45x12
    70x10
    80x10
    90x8

    Reverse Wrist Curls
    30x12
    30x12
    30x12

    Wrist Curls
    60x12
    60x12
    60x12

    Back

    Seated High Row
    100x12
    120x10
    140x8
    160x6

    Seated Row
    100x12
    120x10
    140x8
    160x6

    Hyperextensions(gotta take it light because of back problems)
    20xbodyweight
    20xbodyweight
    20xbodyweight

    Abs

    Situps
    40
    40

    Leglifts
    40
    40

    Crunches legs in air
    20
    20
     
    Last edited: Jan 4, 2006
  12. DJ Cripsen

    DJ Cripsen New Member

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    Wednesday 04 Jan 06

    Legs

    Lunges
    25(each hand) x 20
    35 x 20
    35x20
    35x20

    Calf Raises
    90x15
    90x12
    90x12
    90x12

    Seated Leg Curl
    90x12
    120x12
    140x10
    90x10

    Seated Hip Adduction
    100x12
    100x12

    Shoulders

    Dumbell Front Raise
    20's x 10
    30x10
    30x10

    Dumbell Lateral Raise
    20's x 10
    20x10
    20x10

    Lever Shoulder Press (Parallel Grip)
    90x10
    110x10
    90x10
    110x7

    Shoulder Shrugs
    60's x 10
    70 x 10
    70 x 10
    50 x 10

    Abs

    Situps
    30
    30
    30

    Lying Leg Raise
    (3 count, up, down, open)
    20
    20
     
  13. DJ Cripsen

    DJ Cripsen New Member

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    I hit the gym 9 Jan to 13 Jan. I haven't had time to update because Ive been house sitting for my boss, but my routine is still going strong. Going to grab some breakfast take my supplements then hit the gym if its open.
     
  14. DJ Cripsen

    DJ Cripsen New Member

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    Ok...Im living back at my place so I will have time to update again....it was nice living in a real house tho. I hate the dorms here.

    Updates while I was gone!

    Military Press Smith Machine:
    205x8

    Incline Dumbell Bench:
    90x6 (not bad but I could do 100's two years ago when I worked out alot)

    And picture updates!
    Taken 1-19-06 exactly one month from when I started, weighed in at around 195. I am a little pumped here. I think I took these an hour or two after I got done working out.

    [​IMG]
    [​IMG]
    [​IMG]
    [​IMG]

    If you're wondering what Im taking this is your answer...plus CEE which is not pictured.
    [​IMG]
     
  15. uf20wop

    uf20wop OT Supporter

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    needs more squats
     
  16. DJ Cripsen

    DJ Cripsen New Member

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    I would but my back is jacked up so I have to settle for leg presses. I don't want to reinjuure my back or I will be out of action for a while.
     
  17. DJ Cripsen

    DJ Cripsen New Member

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    Eating healthy/clean bulking is really working out for me. I am really surprised at my results so far. Weighed in at 196lbs.

    Monday 1/23/06

    Chest

    Dumbell Incline Bench
    45x12
    65x12
    80x10
    90x6

    Dumbell Flat Bench
    60x12
    70x10
    80x10
    90x6

    Dumbell Pullover
    45x12
    55x10
    65x10

    Triceps

    Close Grip PressDown
    45x10
    60x10
    70x10

    Bent Over Tricep Extension
    45x10
    55x10
    65x10

    Dips
    Bodyweightx12
    Bodyweightx12
    Bodyweightx12

    Cadio/Abs: Squadron PT was Circuit Training. Run a mile and a half with pushup/diamonds/crunches intervals in between.
     
  18. DJ Cripsen

    DJ Cripsen New Member

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    Tuesday 24 JAN 06

    Biceps

    Wide Grip Curls with straight bar
    45x12
    65x10
    85x8
    105x6

    Cable Rope Curls
    45x12
    65x10
    75x6
    45x10

    Standing wrist curls
    85x10
    85x10
    85x10

    Back

    Seated Wide Grip Rows
    80x12
    120x10
    140x8
    100x10

    Wide Grip Pullups Palm out
    12xbodyweight
    10xbodyweight
    8xbodyweight

    Machine Lower Back extensions
    100x10
    120x10
    140x8

    Obliques

    Side Bends
    60x15
    60x15
    60x15

    Side Reach Situps
    50
    50
    50
     
  19. DJ Cripsen

    DJ Cripsen New Member

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    Wednesday 25 Jan 06

    Legs

    45 Degree Leg Press

    Sled+180x12
    Sled+270x12
    Sled+360x8

    One Leg Seated Leg Curl
    85x10
    105x10
    105x10

    One leg Seated Leg Extension
    95x10
    105x10
    125x10

    Shoulders

    Smith Machine Behind the Neck Press
    90x10
    140x10
    160x10

    Lateral Raise + Front Raise Superset
    20x10
    25x10
    30x10
    20x10

    Shoulder Shrugs
    50x10
    75x10
    85x10
    90x10
     
  20. DJ Cripsen

    DJ Cripsen New Member

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    Thursday 26 Jan 06

    Chest

    Flat Barbell Bench Press
    135x12
    205x10
    225x8
    245x6

    Incline Bench
    135x12
    155x10
    175x10
    185x8

    Dumbell Pullover
    45x10
    50x10
    65x10
    65x10

    Triceps

    Skullcrushers EZ Bar
    50x12
    70x10
    80x10
    90x6

    Close Grip PushDowns
    50x12
    65x10
    65x10

    Kickbacks
    20x15
    25x12
    30x10
    30x10

    Abs

    Machine weighted crunches
    100x10
    125x10
    145x10
    155x10
     
  21. DJ Cripsen

    DJ Cripsen New Member

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    Sunday 29 Jan 06 my bday!


    light workout cuz Im a little hung over


    Biceps

    Preacher Curls EZ bar
    60x10
    60x10
    80x10

    Cable Rope Curls
    35x10
    50x10
    60x10

    Flexors and Extensors (wrist curl)
    15x10
    20x10
    20x10

    Back

    Close Grip Row
    100x10
    120x10
    140x10

    Lat Pulldown
    100x10
    120x10
    140x10

    Abs

    Weighted Crunch machine
    100x12
    125x10
    140x10

    Situps
    50
    50
    50
     
  22. DJ Cripsen

    DJ Cripsen New Member

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    Tuesday 31 Jan 06

    Legs

    45 Degree Leg Press

    sled+200x12
    sled+290x10
    sled+380x8
    sled+450x6

    Calves

    70x15
    70x15
    90x15
    90x15

    Hip Abducttors + Hip Adductors
    100x12
    125x10
    125x10
    125x10

    Shoulders

    Behind The neck press Lever Machine

    90x12
    180x12
    230x6
    230x6

    Barbell Upright Row

    65x12
    85x10
    105x8
    85x10

    Shoulder Shrugs (Palms In and Out)

    50x15
    65x12
    75x12
    50x15
     
  23. DJ Cripsen

    DJ Cripsen New Member

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    Wednesday 1 Feb 06

    Squadron PT - 20 minutes of Circuit Training (Sets of 25 jumping jacks at 4 count, then do either pushups, diamond pushups, mountain climbers, situps, or flutter kicks and then repeat) Its killer!

    Chest

    Incline Bench
    50x12
    65x10
    75x8
    85x6

    Pullovers
    55x10
    65x10
    65x10

    Decline Bench
    135x10
    165x8
    185x8

    Triceps

    Cable Rope Pulldown
    35x12
    45x10
    55x10
    65x10

    Skullcrushers
    60x12
    80x10
    80x10

    Dumbell Tricep Extensions Sitting
    50x10
    60x10
    70x10
    75x10

    Abs

    Weighted Situps
    110x15
    125x10
    145x10
    155x10
     
  24. DJ Cripsen

    DJ Cripsen New Member

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    I forgot to write in here on Thursday but I did back and Bi's

    Saterday 4 Feb 06

    Legs

    Dumbell Lunges

    50x15
    70x12
    90x12
    110x12

    Lever One Leg Extensions
    95x12
    110x10
    125x10

    Lever One Leg Seated Curl

    110x10
    125x8
    125x6

    Calf Raises

    80x12
    90x12
    90x10
    90x12

    Shoulders

    Smith Machine Shoulder Press

    135x12
    185x10
    205x10
    225x6

    Dumbell Rear Lateral Raise + One Arm Cable Lateral Raise Superset

    15x12 + 15x12
    15x12 + 15x12
    15x12 + 15x12
    15x12 + 15x12

    Shoulder Shrugs (Palms in and Palms out)
    65x15
    65x15
    75x15
    75x15
     
  25. DJ Cripsen

    DJ Cripsen New Member

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    Monday 6 Feb 06

    Chest

    Flat Bench
    135x12
    275x1
    295x1
    300x1
    185x10
    sweet! It was my first time maxing out and I dont think I could go any higher. On 300 the spotter only had to help me a little bit.

    Incline Dumbell Bench
    65'sx10
    75x10
    85x8
    95x6

    Decline Barbell Bench
    135x10
    155x10
    185x10

    Tricep

    Standing Cable Rope Tricep Extension
    45x12
    55x10
    65x10
    65x10

    Reverse Close Grip Bench Press
    65x10
    95x10
    115x10
    135x10

    Skull Crushers
    50x10
    60x10
    80x8
    60x10

    Abs

    Weighted Crunches Ab Machine
    110x12
    125x12
    140x10
    125x12

    Side Bends
    50x15(each side)
    60x15
    70x15
     
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