Eric's Log

Discussion in 'Training Logs' started by ericande, Dec 23, 2007.

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  1. ericande

    ericande Active Member

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    I've been back in the gym for a little over 2 months ago and it's time for a log. I've had a gym membership for over a year and it used it an average of once a month. Ocober 13th I decided it's time to get serious because I look and feel like shit. For the first 2 months I did a pretty basic 3 day split (back/bi, tri/chest, shoulders legs) that probably wasn't the best workout but I wanted to get into the habit of going to the gym.

    Starting stats:

    height: 5'9"
    weight: 193 (ugh)
    bench: 210
    deadlift: lol, what? I guess 200 if I tried it?
    squat: yeah... no. maybe 175? weak ass legs.


    I had 3 goals, lose a lotta weight (first priority), get stronger and healthier, look better. As of today I'm down to 179 and I feel much better.

    Current stats:

    weight:179
    bench: 250
    deadlift: approx 300 (only done 3 rep max)
    squat: 225 (bad knees that are slowly feeling better so I haven't lifted heavy yet.)

    I just did a 1 week rest week doing only body weight exercises. As of today I'm starting the West side for skinny bastards for 8 weeks. I'll post progress pics in another couple weeks. Back double-bi of course.


    edit: forgot to mention my diet and supps

    Diet is pretty good. Calories between 1600-2400, keeping protein and fat pretty consistant, cycling the carbs. I'm going to bump my calories up to 1900-2600 since I'm nearing my target weight.

    For supps, I'm taking a multi, fish oil and protein. I've been taking no explode and nitrix also but not at the moment. Can't tell if the nitrix does shit but I like the no explode. I'll be taking creating once my weight is down to 172 or 173.
     
    Last edited: Dec 23, 2007
  2. ericande

    ericande Active Member

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    Today: WS4SB starts, max-effort upper body day


    Bench:
    10x45
    8x95
    6x115
    5x135
    5x165
    5x185
    3x205 Not a good bench day, not sure if it's because I haven't lifted for 10 days or because I worked out early in the AM when I usually go in the evening.

    Inc DB press
    16x40
    15x40

    Superset BB upright rows, seated DB power cleans (never done the seated cleans)
    Row / seated clean
    12x70 8x30 each side
    12x70 10x25
    11x70 8x25

    DB shrugs
    10x80s
    10x80s

    DB curls
    12x30
    10x30
    8x30
     
  3. daneeyah

    daneeyah Guest

    that's major progress for a 2 month period.
    nice job ;).
     
  4. ericande

    ericande Active Member

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    thanks, newb gains are awesome. Deadlifts and squats are going up really fast because my form sucked. Better form has made it easier to lift more weight.
     
  5. daneeyah

    daneeyah Guest

    i know my form sucks lol, that's prolly why im so weak with the weights.
    bleh.
     
  6. ericande

    ericande Active Member

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    Dynamic effort lower body day:

    Box jumps (24" box)
    8 sets of 3 jumps

    Bulgarian Split Squats
    10x20lbs (10lb DB in each hand)
    10x20lbs
    10x20lbs


    Pull-throughs
    10x70
    10x70
    10x70

    Hanging leg raises
    10
    7

    Going to go for a 1-2 mile run tonight. I've been trying to do 5-7, 1-2 mile runs a week. Just short runs often to keep my metabolism going. It helped a ton after I kind plataeud (sp?) on my weight loss.
     
  7. ericande

    ericande Active Member

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    Man it's hard to be consistant with your diet and exercise over christmas week when you're out of town :( Oh well, felt awesome to be in the gym today.

    Rep upper body day:
    DB Bench press

    10x40 warmup
    12x55
    12x60
    11x65

    Chinups/scarecrows superset
    8/10x25s
    5/10x20
    5/10x20

    DB front raise
    10x15s
    10x15
    10x15

    BB shrugs/ BB curls superset
    10x100/ 10x60
    10x100/ 10x60
    10x100/ 10x60

    Going for a 1.5 mile run tonight after I see the Blazers beat the Timberwolves.
     
  8. ericande

    ericande Active Member

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    Lower body max effort.

    Deadlifts:
    5x135
    5x185
    5x215
    5x235
    5x255
    5x275 I should have gone for a set at 285 to see if I could get 4 or so... oh well, felt like good sets as is.

    Walking lunges
    12 total steps carrying 40s
    12x45s
    12x45s These were way more tiring then I thought...

    45 degree ext
    10 holding a 35lb plate
    10x35

    Ab routine (sprinter situps, v-ups, hip thrusts, decline bench obliqe twist)
    12,10,4,12
    12,4

    Felt like puking at this point, I ate too much. Usually I lift then eat dinner, not today. I'm liking this routine though.
     
  9. ericande

    ericande Active Member

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    Forget what I said earlier, this west side routine does not any more volume. It's tough. I was just tired and lifting like a bitch.

    Close grip bench press
    10x45
    6x115
    5x145
    5x165
    5x175
    5x185
    4x195

    DB floor press (never done these before, way harder than I expected)
    15x55
    17x55

    Seated cable row/ rear delt flys superset
    12x100/ 12x15s
    12x110/ 10x15s
    10x110/ 10x10s

    BB shrugs
    15x90
    15x90
    15x90

    EZ bar curl
    10x45
    10x70
    10x70
    10x70

    And I'm tired. Back is still really tired from deadlifts two days ago. But I feel great at the same time...
     
  10. ericande

    ericande Active Member

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    Dynamic lower body today.

    Depth to box jumps (each set was 3 jumps)
    1 set 12>22"
    2 sets 12>24"
    3 sets 12>26"
    2 sets 12>28"

    Reverse BB lunge (reps are each side)
    10x50lb
    10x80
    10x80

    Swiss ball leg curl (these were killer)
    2 sets of 12

    DB side bends
    15x45lb
    15x45
    15x50
    15x50


    I'm going to start posting my macros for each (not in the habit yet of tracking every single day on fitday.com but I'm getting better.)

    1963/199 prot/177 carb/ 44 fat
     
    Last edited: Jan 3, 2008
  11. ericande

    ericande Active Member

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    Dumbell press on ball
    15x40s
    13x50
    12x50
    10x50

    Lat pulldown/ Seated DB power clean superset
    12x110/8x25s
    12x120/12x20s
    12x100/11x20s

    DB shoulder press
    12x45s
    9x50
    8x45 *shoulders dying after the power cleans

    DB shrug/ Lying DB tricep ext superset
    12x65s/ 12x20s
    10x75/ 11x20
    12x70/ 9x20

    plate pinch
    2 10lb plates
    15 seconds (each hand)
    30 seconds


    Macros
    2038/187 prot/75 carb/ 91 fat


    Also had my bodyfat tested, 14.9% via the hydrostatic method.
     
  12. ericande

    ericande Active Member

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    Progress pics so far. Pics on left are from 3 weeks into working out, pic on right is two months later. Posting these in my log so I don't get endless shit for posting pics after two months, lol.

    [​IMG]

    [​IMG]
     
  13. daneeyah

    daneeyah Guest

    thats decent progress... nice job :)
     
  14. ericande

    ericande Active Member

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    Box Squats (first time doing these ever)
    10x45
    5x95
    5x115
    5x135
    5x155
    5x175
    5x195
    4x215

    Bulgarian Split squats w/ dumbbells(these started to kill me)
    10x20s (20 each hand)
    10x20s
    10x20s

    Romanian deadlifts (first time doing these too, could do a lot more but exhausted from the earlier lifts)
    10x45 warmup
    10x115
    10x115
    10x115

    Ab circuit (Leg raises, v-ups, situp with ball throw, oblique twists)
    10,10x6lb,10,10x25lb
    10,10x6lb,10,10x25lb


    Macros
    2357/207 prot/181 carb/ 83 fat
     
  15. ericande

    ericande Active Member

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    Yesterday I did nothing but eat some food. After Friday's workout I think my body needed a lot of it, ate a ton.

    Today I went snowshoeing, about 3.5 miles. Legs were sore but they loosened up a bit. Now they are done, I'm exhausted, hope they recover for Tuesday's leg day.
     
  16. ericande

    ericande Active Member

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    ME upper body

    Bench
    10x45
    8x95
    6x115
    5x135
    5x165
    5x185
    5x205
    4x215

    Inc DB Press
    20x40s
    17x40

    BB Row/ Seated DB power cleans
    12x110/ 8x25s
    10x110/ 12x20s
    10x110/ 11x20s

    DB shrugs
    13x75s
    12x75s

    DB curls
    12x30s
    11x30
    10x30
     
  17. ericande

    ericande Active Member

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    Dynamic effort lower body day:

    Box jumps
    3x26"
    3x26"
    3x28"
    3x28"
    3x30"
    3x30"
    3x32"
    3x32"

    Bulgarian Split Squats
    10x35s
    9x35s
    10x25s Die

    Pull-throughs
    12x85
    11x85
    10x85

    Hanging leg raises
    8
    11


    Today was brutal. I was exhausted after Fridays lower body workout, didn't recover fully because of snowshoeing on Sunday and I was still feeling it today. Glad I got through it, two full days of rest before deadlift day.
     
  18. ericande

    ericande Active Member

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    Rep upper body day:
    DB Bench press

    10x40 warmup
    12x60
    12x65
    8x70 (really wanted to get 10 here, too tired. Prob cause I was picking up the DBs from the floor)

    Chinups/scarecrows superset
    9/8x15s
    6/6x15
    5/6x15 Way lower #s on the scarecrows than last time because I realized I was doing it wrong, I was standing straight up rather than bend over so my upper body was near parallel to the floor.

    DB front raise
    10x15s
    10x15
    10x15

    BB shrugs/ BB curls superset
    12x80/ 10x60
    12x80/ 11x60
    12x80/ 12x60
     
  19. ericande

    ericande Active Member

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    1/11/2008

    Got a cold the day before and felt like shit at the gym. worst workout day in awhile. ugh

    Deadlift
    5x135
    5x185
    5x215
    5x235
    5x255
    5x275

    Walking lunges
    16x45s
    16x45s

    Fuck it, that's it. Went home.

    1/13/08

    Snowshoeing, 4 miles

    1/14/08

    Still had a lingering cold but once I started lifting felt pretty decent.

    Close grip bench press
    10x45
    6x115
    5x145
    5x165
    5x175
    5x185
    5x195
    5x205

    DB floor press
    20x55s
    20x55 gotta grab 60s next time

    cable row/ rear delt fly superset
    12x110/ 12x15s
    10x110/ 10x15s
    8x100/ 12x10s lats were really hurting here, maybe stretch more next time.

    BB shrugs
    3x15x100lb

    EZ bar curls
    10x70
    10x80
    11x80
     
  20. ericande

    ericande Active Member

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    Weighed in at 176.2 this morning. Lowest weight I've been in at least 2.5 years. Pretty happy about that. I think 2-4 more pounds and I'll bump up the calories a bit.

    Today's workout:
    Dynamic lower body

    Reverse BB lunges
    10x50
    10x80
    12x80

    DB side bends
    15x50
    15x50
    15x55
    15x55

    Depth to box jump
    2x14">26"
    2x14">28"
    2x14">30"
    2x14">32"

    Swiss Ball leg curls
    3x12
     
  21. ericande

    ericande Active Member

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    Rep upper body day:

    DB press on ball
    15x40s
    15x50
    13x50
    12x50 So much tougher on the ball then bench

    lat pulldown/ DB power clean superset
    12x120/ 9x25s shoulder hurting with the 25s...
    12x120/ 12x20s shoulder felt better, I could be more controlled
    12x120/ 12x20s

    Shoulder press
    12x45s shoulder hurting (just the left) wtf? not pushing it.

    DB shrugs/ lying DB ext superset
    12x70s/ 12x20
    12x70s/ 12x20
    12x70s/ 12x20

    plate pinch
    15 sec w/ 2 10s
    45 sec right hand, 30 sec left hand w/ 2 10s
     
  22. ericande

    ericande Active Member

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    I haven't updated this in awhile because I was gone for the weekend and got pretty sick on Sunday. Just got checked out and I have Pneumonia. Fucking sucks. I feel terrible but with the meds I'm supposed to start feeling better by tomorrow night. I've already lost 5 pounds because I can't eat shit and I keep puking. Worst part is the doc said even after you get better you have lingering effects for up to a year! She said even though I got it pretty bad, I'm pretty healthy and should notice it for no more than a few months. But still... a few months? ugh. I should be back in the gym Monday at the latest so we'll see if it affects me. Anyone had experience with the recovery time from this?
     
  23. ericande

    ericande Active Member

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    First time back in the gym tonight. Pneumonia sucks, I'm so damn tired.

    CG bench press
    10x45
    5x115
    5x145 (feeling decent here, thinking I might be alright today.)
    5x165
    5x175 (hold on... harder than it should be)
    5x185 Done. 20lbs less than 2 weeks ago. Don't think I lost strength just winded.

    DB floor press
    Started with 50s, 5lb less than two weeks ago
    20x50, no prob, back to 55s
    16x55, ugh. NO endurance

    BB Row/ DB rear delt fly SS
    12x110/ 10x15s
    10x110/ 8x15s
    10x90/ 6x10s

    Skip BB shrugs, gasping for breath

    EZ bar curls
    warm up with 60lbs, should be easy
    6x60lb. Fuck it. Done.

    This week will be a struggle.
     
  24. ericande

    ericande Active Member

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    Lower body dynamic effort day:
    depth to box jumps
    14">26" x1x3
    14">28" x1x3
    14>30 x2x3
    14>32 x2x3
    14>34 x2x3


    Reverse BB lunge
    12x80
    12x80


    Swiss ball leg curl
    2x12


    DB side bends
    2x15x55s



    Endurance still sucks but I don't think l lost any strength. Just get winded.
     
  25. ericande

    ericande Active Member

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    Rep upper body:
    DB press on ball
    15x40s
    15x50
    13x50

    Lat pulldown/ DB seated power cleans superset
    12x120/ 12x20s
    12x120/ 12x20s
    12x120/ 10x20s

    Shoulder Press
    12x45s

    DB curls/ lying DB extensions superset
    12x30s/ 12x20s
    8x30s/ 12x20s

    Plate pinch
    10s
    30 sec each hand
     
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