DTR rex's Training Log:

Discussion in 'Training Logs' started by DTR rex, Jul 21, 2008.

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  1. DTR rex

    DTR rex New Member

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    I have not kept a training log since high school so I figure I should get on the ball with this see how it goes. Maybe I can figure out why I have not really been progressing much over the last few months :wtc:

    Stats:
    5' 9" 205 lbs and roughly 11% bodyfat.

    Supplements include: Whey protein, creatine mono, daily multi.

    Goals:
    - Get to 190 @ 9% by september.
    - Bulk upto 215 this winter (don't really care about bodyfat as long as it's under 13%)
    - Main goal is TO BE ABLE TO STAY OVER 200 FUCKING POUNDS AND BE AT OR UNDER 9% BODYFAT.
    (Everthing under 10% I drop weight too fast and lose way too much strength. I want to be able to hold a decent amount mass while getting lean enough to please me). 200lbs @ 8% would be fucking fantastic.
     
    Last edited: Jul 22, 2008
  2. giz

    giz Active Member

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    salt lake
    goals?
     
  3. DTR rex

    DTR rex New Member

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    Monday, July 21st - Chest and Abs

    5 minutes of stretching

    Barbell Incline
    135 X 15
    135 X 12
    225 X 10
    275 X 5

    Barbell Decline
    135 X 15
    225 X 12
    245 X 12
    275 X 8
    315 X 4

    DB Incline
    60's X 10
    80's X 10
    110 X 10

    DB Decline Flies (real slow with pauses at top and bottom)
    50 X 8
    40 X 8

    Cable Flies
    40 X 10
    80 X 12
    90 X 9 (going for 10 but failed)

    Hanging leg raises
    4 sets of 10

    Crunches
    2 sets of 15

    10 minutes stretching

    Time between sets is generally 45seconds aside from heavy sets on barbell presses.
    I've kinda been stuck in a rut where I am not losing any bodyfat, but i'm not getting stonger either. I need to break out of this BS.
     
  4. DTR rex

    DTR rex New Member

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    Edited. Sorry about that.
     
  5. michael

    michael FLORIDA > *

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    pics?
     
  6. DTR rex

    DTR rex New Member

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    Nothing too current. These are random pics from within the last few months that most of you have already seen. I'll work on getting better pics up this week.

    [​IMG]


    [​IMG]
     
  7. michael

    michael FLORIDA > *

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    solid, dude. i'm impressed.
     
  8. DTR rex

    DTR rex New Member

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    Thank you.
     
  9. evolude

    evolude OT Supporter

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    Strong!
     
  10. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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  11. DTR rex

    DTR rex New Member

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    Location:
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    Tuesday, 7/22 - Leg Day

    5 minutes of stretching

    Leg Presses
    2 plates (each side) x 12
    4 plates (each side) x 12
    6 plates (each side) x 10

    Barbell Lunges
    105 x 10
    135 x 10
    185 x 8

    Standing DB Lunges
    50's x 6
    70's x 6
    90's x 5

    Straight Leg Rack Pulls (for hams)
    135 x 6
    155 x 8
    225 x 8
    225 x 8

    Leg Extensions
    100 x 15
    150 x 15
    195 x 12
    225 x 12

    30 minutes of cardio

    5 minutes stretching

    I wasn't feeling too well at the gym from some old meatloaf I ate earlier, lol. It wasn't a bad leg day but I wasn't able to give my calves any attention because I didn't want to get sick. I'll have to do calves on m shoulder day (which is typically pretty light/easy going anyways).
     
  12. DTR rex

    DTR rex New Member

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    Also, diet has been pretty shitty lately also. I am always fucking hungry so cals are ending up 500 more than I would like and fats are way too high. I am still deciding if I want to drop some more weight before bulking up or just start my bulk up 2 months early and then cut earlier this winter/spring.
     
  13. DTR rex

    DTR rex New Member

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    :rofl::rofl::bowdown::bowdown:

    I had not seen that shit in a while!
     
  14. DTR rex

    DTR rex New Member

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    Snapped some new pics today.

    Anyone know how to get this shit to appear not as a link but directly on the page?

    [​IMG]

    [​IMG]

    [​IMG]
     
  15. michael

    michael FLORIDA > *

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    upload the pics to www.uploader.ws or www.tinypic.com
     
  16. evolude

    evolude OT Supporter

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  17. michael

    michael FLORIDA > *

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    that works, too.
     
  18. michael

    michael FLORIDA > *

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    I just use FF Unlinker :o
     
  19. DTR rex

    DTR rex New Member

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    Evo: so if I do the same shit, but get rid of that t= crap it will work?
     
  20. K20Z3

    K20Z3 New Member

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    Well since your using photobucket there is an IMG code to use
     
  21. bear

    bear frankly rover i dont give a "woof

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    omg you dont squat?!!11?/ :hsugh:
     
  22. evolude

    evolude OT Supporter

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    Yeah or use the "direct link" in the album mode.
     
  23. Mitchj

    Mitchj OT Supporter

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    subscribing to this
     
  24. DTR rex

    DTR rex New Member

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    I do... but since my I have a back injury I am afraid will pop up again I don't squat every leg session. I switch off between squats and leg presses.
    Next leg session will see squats.
     
  25. DTR rex

    DTR rex New Member

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    Wednesday, July 23 - Shoulders, Calves and Abs

    5 minutes stretching

    DB Shoulder Press
    60's x 12
    80's x 12
    100's x 10
    110's x 8

    Barbell Shoulder Press
    45 x 12
    135 x 10
    185 x 8
    225 x 4 (kind of a shitty set though)

    Side-Lateral DB Raises
    15's x 8
    25's x 8
    30's x 8
    (Yeah I know, fucking weak. But I have an old shoulder injury that tends to get bothered from going heavy on lat raises)

    Face Pulls
    100 x 8 (3 sets with only 20 seconds rest between sets)

    Calf Raises
    On the squat machine:
    3 plates each side x 50 reps for 3 sets

    Hanging Leg Raises
    3 sets of 10

    Crunches
    3 sets of 25

    20 minutes cardio

    5 minutes stretching
     
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