erok81's Boring Ass Training Log

Discussion in 'Training Logs' started by erok81, Jan 16, 2007.

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  1. erok81

    erok81 All your canyons are belong to me!!

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    Well, it's about time I start one of these. I doubt anyone recognizes my username, but oh well, I mostly lurk.

    Background:

    I started really working out at the end of June. I did bill starr/christophers routine until about september, got married and stopped working out for a few months. Started again in october, with the same routine until NoQuarter posted that routine and have been doing it ever since.

    Stats:

    205 today at the gym, 5'9", at least 40% body fat...that's what it feels like anyway but most likely 24-25 range. :hs:

    Squat a2g - 245x6 (most I've ever done)
    Deadlift - 275 for about four
    Bench - 185x5

    I've never tried to 1rm on anything so who knows what it would be.

    Gym stuff for today:

    7 minutes on bike to warm up.

    Leg Ext
    90x15
    90x15
    120x15
    120x15

    Squat a2g
    135x10
    185x8
    205x8
    225x6 (wasn't really feeling it today, didn't want to go heavier)

    Leg Press
    180x12
    230x12
    270x10
    270x10

    Leg Curl
    60x12
    60x12
    95x12
    95x12

    3 sets of 8 (each leg) holding 45's in each hand.

    10 minutes on elliptical

    Food:

    Calories: 3002
    Fat: 108
    Carbs: 334
    Protein: 192

    Well, that's about it for me. :)
     
  2. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    What are your current goals?
     
  3. erok81

    erok81 All your canyons are belong to me!!

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    Size and strength for now, then fat loss. I have a way to go, so I don't really have have too many goals.

    I'd like to deadlift and sqaut at least 300 by June and bench at least my body weight.
     
  4. erok81

    erok81 All your canyons are belong to me!!

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    Today's stuff....

    Incline Bench w/db
    25x20(warmup)
    40x12
    45x12
    45x12
    45x12

    Flat Bench
    45x12
    45x12
    45x12

    Fly Machine
    90x12
    100x12
    100x12

    Non Weighted Dips
    2 sets of 8

    Calf Raises

    180x15
    180x15
    180x15

    Hammer Strength Machine that does the front of the calves (I don't know what it's called)

    40x12
    40x12
    40x10

    8 minutes on elliptical machine.

    Food Macros

    2825 cals
    214 protein
    335 carbs
    77 fat
     
  5. erok81

    erok81 All your canyons are belong to me!!

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    Location:
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    75x20 pull downs (warmup)
    90x12
    115x12
    135x12
    150x12

    BB Bent Over Rows

    95x10
    115x10
    135x10
    135x10

    Deadlift

    205x6
    205x6
    225x6
    255x6

    Cable Row

    125x8
    145x8
    165x8
    165x8

    Behind the Head's
    90x15
    115x15

    No cardio today. :o

    Macros

    Cals 2620
    Fat 75
    Carbs 297
    Protein 204
     
  6. erok81

    erok81 All your canyons are belong to me!!

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    Location:
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    BB Shoulder Press
    95x10
    95x10
    95x8

    DB Side Laterals
    25x10
    25x10
    25x10

    Plate Raises
    35x12
    35x12
    35x12
    35x12

    Lateral Machine
    75x12
    100x12
    100x12

    Front Shrugs
    135x12
    155x12
    155x12
    155x12

    Behind Shrugs
    135x12
    155x12
    155x12

    10 minutes HIIT on elliptical.

    Food, no clue. I ate at Del Taco for lunch and don't have the calorie info.
     
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