Drew's Training Log

Discussion in 'Training Logs' started by logikbomb, Jul 17, 2009.

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  1. logikbomb

    logikbomb Who's there? Cuz you're gonna get nothin but holes

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    What one man can do, another can do.

    In honor of benching 225 for the first time a couple weeks ago, I'm going to consider myself a hardcore bodybuilder and start a training log.

    I've been training for almost 2 years and I've already grown quite a bit. I regret not taking "before" pictures but I plan on finding some old picture of me with me shirt off for a basic reference. I'll try to post current pics pretty soon.

    My plan in this thread is to post my workouts and general diet (when it changes). Feel free to comment/critique. I'll be starting tomorrow - back day, start of a new rotation.

    My routine:
    Back / Calves
    Biceps / Triceps / Forearms
    Chest / Traps
    Legs / Abs
    Triceps / Biceps / Forearms
    Shoulders / Abs
    With 1 rest day thrown in randomly each week.
    I spend 75% of my time on the first body part and just do a little bit of the 2nd/3rd.

    My diet:
    Meal 1 - 1 cup egg whites, 3 eggs, 1 cup (uncooked) oatmeal, fish oil, glucosamine, green tea capsules, multivitamin
    Meal 2 - granola + yogurt + fruit
    Meal 3 - chicken breast sandwich (just lettuce/tomato/onion/Tabasco)
    Meal 4 - ~15 almonds
    Meal 5 - chicken breast, rice, veggies, fish oil, glucosamine, green tea capsules
    Pre Workout Drink - orange juice, white flood, creatine, glutamine
    Workout
    Post Workout Shake - fat free milk, 3 scoops ON whey, PB, oats, banana, blueberries, creatine, glutamine
    Sleep (usually 7-8 hours)
    With ~4 liters/day of water.
     
    Last edited: Jul 18, 2009
  2. logikbomb

    logikbomb Who's there? Cuz you're gonna get nothin but holes

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    My first entry and I got a PR! I tend to make lots of progress in the summer because I'm usually interning somewhere away from home thus I become a looser with no friends and spend all my time eating and lifting. This summer I'm in Phoenix.


    Deadlifts
    135x10
    225x8
    275x6 (w/ straps)
    315x2 (w/ straps) <-- PR
    135x4 (fail)

    Lat Pulldown
    130x12
    160x9
    175x6
    190x3
    130x6 (fail)

    Reverse Wide Grip Seated Rows
    130x12
    145x10
    160x8
    175x5 (fail)

    High Row Hammer Strength Machine
    225x12
    275x9
    315x6
    225x9 (fail)

    Calves

    Abs
     
  3. logikbomb

    logikbomb Who's there? Cuz you're gonna get nothin but holes

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    Straight Bar Curls
    60x12
    70x10
    80x8
    90x6

    Dumbell Hammer Curls
    40x10
    45x8
    50x6
    50x5 (fail)

    Reverse Grip EZ Bar Curls
    50x12
    60x12
    70x8
    70x6

    Double Cable Curls
    40x12
    45x10
    50x8
    60x6

    Dumbell Curls
    30x6 (fail)

    Cable Pushdown
    115x12
    130x12
    160x8
    160x8

    Forearms
     
  4. Anabolic Pop-Tarts

    Anabolic Pop-Tarts New Member

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  5. logikbomb

    logikbomb Who's there? Cuz you're gonna get nothin but holes

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    Thanks.

    Flat Bar Press
    135x12
    185x9
    205x6
    225x3
    135x9 (fail)

    Incline Dumbell Press
    45x10
    50x10
    60x8
    70x6

    Decline Bar Press
    135x10
    155x8
    185x2 (fail due to elbow pain. i think i'll try dumbells next time)

    Dumbell Fly
    30x10
    30x10
    40x8
    40x8

    Bar Shrug
    225x10
    275x8
    315x3 (w/ straps) <-- PR

    Dumbell Shrug
    60x15
    70x15

    Abs
     
  6. logikbomb

    logikbomb Who's there? Cuz you're gonna get nothin but holes

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    From Yesterday (7/20):
    I usually include lunges or leg extensions but I was trying to make this workout quick.

    Squat
    185x10
    225x8
    275x4
    275x3
    225x6
    135x6 (fail)

    Seated Calf Raise
    115x15
    135x12
    165x9
    165x7 (fail)

    Leg Press
    315x12
    405x10
    495x6
    585x5 (fail) <-- PR

    Standing Calf Raise
    180x12
    195x10
    210x9
    225x6
     
  7. logikbomb

    logikbomb Who's there? Cuz you're gonna get nothin but holes

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    Skullcrushers
    70x12
    80x10
    90x8
    90x6
    60x6 (fail)

    Pushdown
    130x12
    145x8
    160x6
    160x6
    85x17 (fail)

    Dips
    BWx8
    BWx8
    BWx8
    BWx8
    BWx8

    One-Arm Overhead Dumbell Extension
    30x8
    30x8
    30x8
    20x12

    Straight Bar Curl
    70x10
    70x8
    70x6

    Forearms
     
  8. logikbomb

    logikbomb Who's there? Cuz you're gonna get nothin but holes

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    Had to make this one super quick because I had to catch a flight. I'm excited to visit girlfriend/friends in LA for a few days.

    Dumbell Shoulder Press
    45x12
    55x9
    65x6
    70x3 (fail)

    Arnold Press
    30x10
    30x10

    Dumbell Lateral Raise
    25x10
    25x8
    30x6
    30x6

    Reverse Fly Machine
    100x10
    120x8
    130x7
    140x5 (fail)

    Barbell Shrug
    225x10
    275x8
    315x6
    315x6
     
  9. logikbomb

    logikbomb Who's there? Cuz you're gonna get nothin but holes

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    Sucks to be back in Phoenix but good to be back in the gym.

    Deadlift
    185x10
    225x8
    275x6
    315x4 (w/ straps)
    135x6 (fail)

    Lat Pulldown
    130x12
    160x9
    175x6
    175x4
    130x8 (fail)

    Seated Rows
    130x10
    145x9
    160x7
    175x5 (fail)

    High Row Hammer Strength Machine
    225x10
    275x8
    275x6
    225x9

    Seated Calf Raise

    Abs
     
  10. logikbomb

    logikbomb Who's there? Cuz you're gonna get nothin but holes

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    Straight Bar Curl
    60x12
    70x10
    80x8
    90x6
    40x8 (fail)

    Hammer Dumbell Curl
    40x8
    45x7
    50x5
    50x5

    Dumbell Curl
    30x7
    30x6

    Double Cable Curl
    40x12
    45x10
    50x8
    60x6

    Reverse Grip EZ Bar Curl
    50x12
    60x10
    70x6
    70x3 (fail)

    Pushdown
    115x12
    130x12
    160x8
    160x8

    Forearms
     
  11. logikbomb

    logikbomb Who's there? Cuz you're gonna get nothin but holes

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    Yesterday 7/29:

    Flat Bar Bench Press
    135x12
    185x9
    205x4
    225x2
    135x8

    Incline Dumbell Press
    45x10
    50x9
    55x8
    60x7

    Single Dumbell Incline Press
    80x12
    80x12

    Hammer Strength Decline Press Machine
    185x10
    205x8
    225x7
    275x3

    Dumbell Fly
    35x10
    35x10
    40x6
    40x6

    Barbell Shrug
    225x10
    225x10
    275x8
    275x6

    Dumbell Shrug
    70x15

    Abs

    I'll probably be taking tonight off.
     
  12. logikbomb

    logikbomb Who's there? Cuz you're gonna get nothin but holes

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    Squat
    185x10
    225x8
    275x4
    275x3
    135x3 (fail)

    Standing Calf Raise
    180x12
    195x10
    225x8
    240x6

    Les Press
    315x12
    405x10
    495x6
    585x4

    Seated Calf Raise
    115x15
    135x12
    160x6
    160x6

    Leg Extensions
    120x12
    150x9
    180x6

    Abs
     
  13. logikbomb

    logikbomb Who's there? Cuz you're gonna get nothin but holes

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    Skullcrushers
    70x12
    80x10
    90x6
    90x6
    60x6 (fail)

    Pushdown
    130x12
    145x9
    160x6
    160x6
    85x20

    Dips
    BWx10
    BWx10
    BWx6
    BWx6

    One-Arm Overhead Dumbell Extension
    30x8
    30x8
    25x10
    25x10

    Straight Bar Curl
    70x10
    70x8
    70x6

    Forearms
     
  14. logikbomb

    logikbomb Who's there? Cuz you're gonna get nothin but holes

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    Dumbell Shoulder Press
    45x12
    55x10
    65x6
    65x5 (fail)

    Arnold Press
    35x10
    35x6

    Lateral Raise
    25x10
    25x9
    30x8
    30x8

    Rear Delt Machine
    100x10
    130x8
    140x7
    140x6

    Front Dumbell Raise
    20x10
    25x7
    30x5

    Barbell Shrug
    225x10
    275x8
    315x6
    315x6
    225x10
     
  15. logikbomb

    logikbomb Who's there? Cuz you're gonna get nothin but holes

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    Deadlifts
    185x12
    225x9
    275x6
    315x4 (straps)
    225x6

    Lat Pulldown
    130x10
    145x9
    160x6
    160x6

    Wide Grip Seated Rows
    185x12
    225x10
    275x8
    295x6

    Single Arm High Cable Rows
    40x10
    55x8
    70x6
    55x8

    Calves

    Light Abs

    I liked the high cable rows, really felt the lats working hard.
     
  16. logikbomb

    logikbomb Who's there? Cuz you're gonna get nothin but holes

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    Straight Bar Curl
    60x12
    70x10
    80x7
    90x4
    70x8

    Dumbell Hammer Curl
    40x9
    45x7
    50x5
    50x5

    Dumbell Concentration Curl
    30x10
    35x8
    40x6

    Reverse Wide Grip EZ Bar Curl
    50x12
    60x10
    60x8
    60x6

    Double Cable Curl
    40x12
    50x8
    60x6
    60x6

    Pushdown
    130x12
    145x12
    160x8
    160x8

    Forearms
     
  17. logikbomb

    logikbomb Who's there? Cuz you're gonna get nothin but holes

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    Flat Barbell Bench Press
    135x12
    185x9
    205x5
    225x2
    185x4
    135x7

    Incline Dumbell Press
    45x10
    50x9
    55x8
    60x7

    Single Dumbell Incline Press
    80x12
    80x10

    Hammer Strength Decline Press Machine
    185x12
    225x9
    275x4
    275x4

    Flat Dumbell Fly
    35x10
    35x8
    40x6

    Barbell Shrug
    225x10
    275x6
    275x6

    Dumbell Shrug
    75x15
    80x10
     
  18. logikbomb

    logikbomb Who's there? Cuz you're gonna get nothin but holes

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    Squat
    185x10
    225x8
    275x4
    295x2 <--PR
    225x4
    135x7 (fail)

    Standing Calf Raise
    180x12
    195x10
    225x8
    240x8

    Leg Press
    315x12
    405x8
    495x6
    586x4

    Seated Calf
    115x15
    135x12
    160x6
    160x6

    Light Abs

    Tomorrow I'm heading back home (LA) so next time I do squats I may have a spotter and try for 315.
     
  19. logikbomb

    logikbomb Who's there? Cuz you're gonna get nothin but holes

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    Back home in LA! Phoenix in the summer fucking sucks. Anyways...

    Skullcrushers
    60x15
    75x10
    75x10
    90x6
    90x6

    Pushdown
    120x12
    130x10
    140x8
    150x6

    Dips
    BW x 10
    BW x 10
    BW x 10

    Overhead One-Arm Dumbell Extension
    30x8
    30x8
    25x10
    25x10

    One-Arm Reverse-Grip Cable Extension
    35x12
    40x10
    50x6
    50x6

    Straight Bar Curl
    70x10
    70x8
    70x6

    Light Forearms

    Light Cardio
     
  20. logikbomb

    logikbomb Who's there? Cuz you're gonna get nothin but holes

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    Dumbell Shoulder Press
    45x12
    50x10
    55x8
    65x4
    55x8

    Arnold Press
    30x10
    30x8
    30x6

    Lateral Dumbell Raise
    25x10
    25x10
    30x8
    30x8

    Front Dumbell Raise
    20x10
    25x10
    30x6
    25x7

    Rear Delt Machine
    120x10
    120x8

    Front Bar Shrug
    225x12
    225x10
    275x6
    225x6

    Abs


    Later in the evening: 2 mile run
     
    Last edited: Aug 12, 2009
  21. logikbomb

    logikbomb Who's there? Cuz you're gonna get nothin but holes

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    Deadlift
    185x10
    225x9
    275x6
    315x4
    315x2
    225x5

    Lat Pulldown
    130x12
    140x9
    150x8
    160x7
    170x4

    Seated Wide-Grip Rows
    185x12
    225x10
    275x8
    275x6

    Single Cable High Rows
    60x10
    70x8
    80x6

    Seated Narrow Grip Row
    130x12
    150x10
    170x6

    Calves

    Light Abs
     
  22. logikbomb

    logikbomb Who's there? Cuz you're gonna get nothin but holes

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    Yesterday (8/13/09):

    Did biceps. The workout sucked so I'm not going to post numbers.
     
  23. logikbomb

    logikbomb Who's there? Cuz you're gonna get nothin but holes

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    Flat Bar Bench Press
    135x12
    185x9
    205x8
    205x6
    135x6

    Incline Dumbell Press
    50x10
    50x8
    55x8
    55x8
    60x6
    60x6

    Flat Dumbell Fly
    35x10
    35x9
    40x6
    40x6

    Single Dumbell Super Incline
    80x12
    80x12
    90x6
    90x6

    Bar Shrug
    225x10
    275x6
    225x8
    225x8

    Abs

    10 min Cardio
     
  24. logikbomb

    logikbomb Who's there? Cuz you're gonna get nothin but holes

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    Yesterday 8/15:

    Squat
    185x10
    225x8
    275x4
    225x4
    185x4

    Rotary Calf
    135x20
    160x15
    180x12
    205x10

    Seated Calf
    90x20
    115x15
    135x12
    180x10

    Leg Press
    270x12
    360x10
    450x8
    450x6

    Leg Extension
    105x12
    135x10
    165x6

    Abs
     
  25. logikbomb

    logikbomb Who's there? Cuz you're gonna get nothin but holes

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    Skullcrushers
    65x12
    75x10
    85x8
    85x6
    85x6

    Pushdown
    130x12
    140x10
    150x8
    150x7
    150x6

    Over-head Single Dumbell Extension
    30x8
    30x6
    25x8
    25x6

    Dips
    BW x 10
    BW x 8
    BW x 6

    Dumbell Curl
    30x8
    30x6
    30x6
    30x6

    Forearms

    10 min Cardio
     
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