enjoy Incubus' weakling skinnyfat to broly in one summer log

Discussion in 'Training Logs' started by fixthe fernback, May 24, 2007.

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  1. fixthe fernback

    fixthe fernback New Member

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    Might as well make a log here :hay:

    lets see... Starting the log out at 195 (gym scale), don't know bf%, but the crappy meter at the gym said 15% :)bsflag:). The campus gym said I was 205 a week before I got this gym membership, I don't know which to believe. I dont know if I dropped 10 pounds already, I could have, dorm food was really bad. I have love handles and my abs are covered in a rather thick goo. I'd like to flatten it out by the end of the summer. I don't even wanna know how big my ass looks.

    I dont really know the names of a lot of exercises so

    [weight x reps x sets]

    Tuesday
    PrWO: Primal N20 (2 scoops)

    db curls
    25x10
    30x10
    35x5x3

    bb bench :o I wanna bring this up so I can at least bench my body weight
    95x5x4
    105x5

    smith squats
    65x7x2
    85x7x2
    105x5

    cable tricep extensions (overhead)
    50x10x3
    60x7x2

    cable tricep extenstions (in front of body downwards)
    50x10x3
    60x10x2

    cable Rotator cuff exercises
    20x10x3
    30x10x4
    (I do these a lot because my right rotator cuff bothers me when benching, probably because of my careless pitching in high school. It's feeling tons better, btw)

    bb preacher curls
    50x10x2
    60x7x2
    70x5

    10 mins HIIT treadmill (walking)

    PoWO: 12oz skim milk + 2 scoops ON Whey

    Food:
    2490 cals
    93 fat
    196 carbs
    231 protein
     
    Last edited: May 24, 2007
  2. K20Z3

    K20Z3 New Member

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    Instead of doing smith machine squats you should just do free weight barbell squats
     
  3. deuceforty

    deuceforty between rupture and rapture

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    35 inch vertical jump > you
    how the fuck do you bench 100 pounds and yet DB curl more than me? :wtf:
     
  4. fixthe fernback

    fixthe fernback New Member

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    I'm not confident enough to do free weight squats yet. :o Plus, I have no spotter.
     
  5. fixthe fernback

    fixthe fernback New Member

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    I really don't know :rofl: Maybe it's because I always start with db curls and wait a while to do benches :dunno:
     
  6. dumbaznboy

    dumbaznboy New Member

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    AE....you can only curl 35 lbs?
     
  7. fixthe fernback

    fixthe fernback New Member

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    Wednesday

    PrWO: Primal N20 (2 scoops)

    db fly
    15x10
    20x10
    25x7x3

    db bent over row
    30x10
    35x10
    40x10
    45x7
    50x7

    db arnold press
    25x10
    30x7x4

    cable straight back seated row
    40x10
    60x10
    80x7x3

    cable standing fly
    30x7x3
    40x5x2

    bb bench
    95x7x2
    105 fail... I had to roll it down my stomach :wtc: I was so dead, I guess... I really need to work on this. Tips anyone?

    db/lever shrugs
    50x12x2
    72x12
    92x12
    117x10

    bb lunges
    50x20

    cable upright row
    60x10
    70x10
    80x10
    90x5x2

    total time: 1:05

    PoWO: 12oz skim milk + 2 scoops ON whey + 1 T ANPB

    I'm low on calories by this time... again... I need to find something to eat that has no carbs :wtc:
     
  8. deuceforty

    deuceforty between rupture and rapture

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    35 inch vertical jump > you
    i have long ass arms and full range iso db curls on the preacher chair setup thing i can only do 35 lbs 12x each arm 4 times before i cant lift them anymore
     
  9. benny196

    benny196 New Member

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    I suck at curls too, and my arms are short. I always fail right at the bottom of the range of motion.
     
  10. Mass

    Mass Active Member

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    AE, im pretty sure since hes a newb, its the "full body" db curl
     
  11. K20Z3

    K20Z3 New Member

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    When you go to the gym dont they have a squat rack where you can set the pins for saftey, so that way when you fail the pins have it
     
  12. deuceforty

    deuceforty between rupture and rapture

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    35 inch vertical jump > you
    thats what im hoping
     
  13. fixthe fernback

    fixthe fernback New Member

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    I don't see how using the rack with the pins is really any different than using the smith machine, except for the balance required for the rack.

    you mean throwing my back into it? Yea you're probably right, I do use my back.
     
  14. BrownWalrus

    BrownWalrus New Member

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    Trust me, balance is a huge one here, you're not getting the full magic of the squat if you're limiting yourself to the Smith's range of motion. Also, you aren't doing as much weight as you can because it's much easier to do em on a smith machine, it basically glides the weight up easily. There's absolutely no reason you shouldn't be doing free weights squats, trust me, they are much better than smith squats.
     
  15. fixthe fernback

    fixthe fernback New Member

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    Thursday: rest day

    20mins Incline walking HIIT

    food: cheat day- cheesy eggs and a pizza puff
     
  16. fixthe fernback

    fixthe fernback New Member

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    Friday

    PrWO: 2 Scoops Primal N20

    bb bench (tons better than last time)
    105x7
    115x5x3

    sitting db curls
    30x10
    35x5x4
    40x1 *PR*

    cable [tricep] pushdown
    50x15
    60x10
    70x10
    80x10
    90x7
    100x1 *PR*

    bb shoulder press
    50x10
    60x5x3 (I'm no good at presses...)

    bb wrist curls
    40x15
    50x10
    60x10

    db wrist curls
    25x10
    30x10
    35x10

    db lateral raise
    20x10
    20x7x3

    bb squats
    95x10x2
    105x10x2

    PoWO: 2 scoops ON Whey in water
    2 T ANPB, 1 T Olive Oil

    total workour time: 1:05
     
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