erok81's Log v. 11ty

Discussion in 'Training Logs' started by erok81, Oct 8, 2008.

Thread Status:
Not open for further replies.
  1. erok81

    erok81 All your canyons are belong to me!!

    Joined:
    Jul 2, 2003
    Messages:
    4,390
    Likes Received:
    0
    Location:
    Salt Lake City
    Let's try this again. I think this is my third log now, but I am going to try as hard as I can to keep track of this. I'm going to take a notebook with me from now on to keep track of the actual weight since I usually go off of memory most of the time. These two workouts are from memory so a couple might be a few lbs off.

    I've been slacking the gym ever since I started and hesitate to put extra weight on the bar except with DL, since if you can't lift that, no big deal just set it back down. Not the same with bench and squat. I hope to have my bench over 225 by the end of the year. Right now it's about 185 for 2-3 reps, could maybe do more but don't have a spotter.

    I was using a modified Pur routine but switched again to one I'd used in the past.

    Anyway onto the workouts....

    Here is my routine so I don't have to go find the text everytime.

    Chest/Shoulders/Triceps #1
    1. Smith Machine Shoulder Press (6 sets)
    2. Low Incline DB Bench Press (5 sets)
    3. Weighted Dips (5 sets)
    4. Overhead Machine Extensions (4 sets)
    4. Side Delt DB or Machine Raises (4 sets)
    5. V-Bar Cable Pressdowns (3 sets)
    5. Machine Chest Flys (3 sets)

    Back/Bicep/Traps #1
    1. Weighted Chinups (5 sets)
    2. T-Bar Rows (5 sets)
    3. Wide Hammer Grip Lat Pulldowns (4 sets)
    3. Shrugs (4 sets)
    4. DB Curls (3 sets)
    4. Lying Rear Delt DB Raises (3 sets)
    5. HS Preacher Curl (3 sets)
    5. High Cable Lat Iso's (3 sets)

    Quads/Hamstrings/Calves
    1. Squats (8 sets)
    2. Leg Press (6 sets)
    3. Walking Lunges (3 sets)
    3. Calf Raises (3 sets)
    4. Leg Extensions (3 sets)
    4. Seated Leg Curls (3 sets)

    Chest/Shoulders/Triceps #2
    1. HS Incline Press (6 sets)
    2. High Incline DB Bench Press (5 sets)
    3. Machine Dips (5 sets)
    4. Overhead DB Extensions (4 sets)
    4. Side Delt DB or Cable Raises (4 sets)
    5. Rope Cable Pressdowns (3 sets)
    5. Machine Chest Flys (3 sets)

    Back/Biceps/Traps #2
    1. 1 Arm DB Rows (5 sets)
    2. Close Hammer Grip Lat Pulldown (5 sets)
    3. Seated Wide Hammer Grip Cable Row (4 sets)
    3. Shrugs (4 sets)
    4. HS Preacher Curl (3 sets)
    4. Lying Rear Delt DB Raises (3 sets)
    5. Low Cable Curls (3 sets)
    5. High Cable Lat Iso's (3 sets)

    Quads/Hamstrings/Calves
    1. Squats (8 sets)
    2. Leg Press (6 sets)
    3. Walking Lunges (3 sets)
    3. Calf Raises (3 sets)
    4. Leg Extensions (3 sets)
    4. Seated Leg Curls (3 sets)
     
  2. erok81

    erok81 All your canyons are belong to me!!

    Joined:
    Jul 2, 2003
    Messages:
    4,390
    Likes Received:
    0
    Location:
    Salt Lake City
    Monday...

    Chest/Shoulders/Triceps

    1. Standing OH Press
    - barx20x2
    - 95x10x2
    - 125x8x2
    - 95x12x1

    2. Low Incline DB Bench Press
    - 55x10x1
    - 65x8x2
    - 55x8x2

    3. Non-Weighted Dips
    - bwx10x4

    4. Overhead DB Extensions alt w/Side Delt DB
    - 65x12x5/20x12x5

    5. V-Bar Cable Pressdowns alt w/ Machine Chest Flys
    - 90x12x3/started with pec dec 120x12x1 then went to cable flyes @ 40x12x2
     
  3. erok81

    erok81 All your canyons are belong to me!!

    Joined:
    Jul 2, 2003
    Messages:
    4,390
    Likes Received:
    0
    Location:
    Salt Lake City
    Tuesday...

    Back/Bicep/Traps

    1. HS Overhead One Arm Pull Down Uses Plates(no clue what this is really called)
    - 45x15x2 (per side)
    - 95x10x5

    2. Seated row
    - 165x10x2
    - 180x10x3

    3. Wide Hammer Grip Lat Pulldowns alt w/HS Shrugs
    - 180x12x4/270x15x4
    - 180x10x1 then shrugs 80db’sx20x1 ss with HS Shrugs @ 180x20x1

    Grip = gone. As much as I hate the thought of using straps, I think I might start using them later in the workout. It’s a good thing I was done with the hard stuff, otherwise I wouldn’t have been able to hold onto much. I would feel kind of stupid with as weak as I am walking around with straps though. I use chalk on just about everything (including curls sometimes) so I can’t be worse than that. :o

    4. DB Curls alt w/Rear Delt Flyes
    - 30x15x1/120x12x1
    - 35x15x3/120x12x3
    - 30x15x3/110x12x1

    5. HS Preacher Curl alt w/High Cable Lat Iso's
    - 40x12x3/40x12x3

    Who knows about those high cable things, they feel weird. But could feel it in my lats so must be doing it close to right.
     
  4. erok81

    erok81 All your canyons are belong to me!!

    Joined:
    Jul 2, 2003
    Messages:
    4,390
    Likes Received:
    0
    Location:
    Salt Lake City
    I've neglected legs for too long. What a depressing day, I feel like I am just starting out at the gym. :hs:

    Quads/Hamstrings/Calves

    1. Squats "a2g"
    - Barx15x2
    - 135x6x2
    - 185x6x1
    - 205x5x1
    - 185x6x2

    Leg Press
    - 8 plates total x8x4

    BB Walking Lunges alternated with Plate Loaded Calf Raises
    (this was almost embarrassing)
    - 65x10x3/270x15x3

    4. Leg Extensions alternated with Seated Leg Curls
    - 90x12x3/100x12x3

    Was just about dead at the end. Pretty worthless weight wise. Hopefully stepping up to twice a week with legs will help. Back when I used to do legs constantly, I was doing front squats 225x10 all the way down. Sure as hell not now though.
     
  5. erok81

    erok81 All your canyons are belong to me!!

    Joined:
    Jul 2, 2003
    Messages:
    4,390
    Likes Received:
    0
    Location:
    Salt Lake City
    Chest/Shoulders/Triceps

    HS Incline Press (plate loaded, I am listing total weight)
    50x20x2
    90x10x1
    110x10x1
    130x10x1
    110x10x2
    90x10x1

    High Incline DB Bench Press
    50x10x1
    50x8x1 (not sure what happened here, tricept started to hurt. Did some slapts and was good)
    50x10x3

    HS Dip Machine - I've never used it, but actually loved it.
    170x10x2
    205x10x3
    225x10x1

    Overhead Rope Extensions alt w/Side Delt DB or Cable Raises (30 sec rest between alt's)
    70x12x4/20x12x4

    Rope Cable Pressdowns alt w/Pec Dec (30 sec rest)
    90x12x3/160x12x3

    Tris were pretty much done at that point. On the rope pull downs I'd use 110 at first but after eight easy ones, I'd instantly fail, so I had to lower the weight.
     
  6. erok81

    erok81 All your canyons are belong to me!!

    Joined:
    Jul 2, 2003
    Messages:
    4,390
    Likes Received:
    0
    Location:
    Salt Lake City
    Free open bars suck. :hs:

    Went to a Body Worlds show along with a work party. Drank a bottle of wine with pretty much no food, then went to my friends and accidentally drank 10+ more beers. Got about four hours of sleep and also had to help someone move. Needless to say I missed the gym Friday, Saturday, and today.

    Although today marks the start of no beer for the next two months. Friday's drinking was a beer going away party. :wtc:
     
  7. erok81

    erok81 All your canyons are belong to me!!

    Joined:
    Jul 2, 2003
    Messages:
    4,390
    Likes Received:
    0
    Location:
    Salt Lake City
    Chest/Shoulders/Triceps #1

    1. DB Shoulder Press
    35x15x2
    55x10x2
    65x8x3
    55x10x1

    2. Low Incline DB Bench Press
    55x10x5

    3. Weighted Dips (couldn't find the stupid weight belt as usual)
    bwx10x5

    4. Overhead DB Extensions alt w/Side Delt DB or Machine Raises
    65x10x4/20x12x4

    5. V-Bar Cable Pressdowns alt w/Cable Chest Flys
    55x15x3/50x10x3
    45x15x1/40x8x1

    I am never doing cable flys again. My collar bone is messed up from a motorcycle wreck 10 years ago and those hurt like hell. My collar bone was sore for a few hours afterwards. Back to the pec dec I guess. :hs:
     
  8. erok81

    erok81 All your canyons are belong to me!!

    Joined:
    Jul 2, 2003
    Messages:
    4,390
    Likes Received:
    0
    Location:
    Salt Lake City
    Back/Bicep/Traps

    Weighted Chinups
    I am a pussy....I did three full chinups and could only muster about three more half chin ups, so I just moved to CG Lat Pull Downs instead.
    WU 75x20x2
    135x10x1
    150x10x2
    135x10x2

    BB T-Bar Rows
    135x10x1
    160x8x1 (form started to suck)
    135x10x3


    Wide Hammer Grip Lat Pulldowns alt w/Shrugs
    135x10x1/70x20x1
    150x10x1/80x20x1
    165x10x1/80x20x1
    165x10x1/70x20x1 (this set of shrugs done with 2-3 sec pause at top)

    DB Curls alt w/Lying Rear Delt DB Raises (I can't do these well so I just did the pec deck backwards)
    30x15x1/110x12x1
    35x10x2/110x12x2

    HS Preacher Curl alt w/HS Lat Iso's
    35x10x2/55x12x2
    15x10x1 (single arm)/55x12x1

    I either need to stick with this routine and up my muscle endurance or drop the volume. Towards the last couple exercises my grip was just about gone and I was getting pretty tired, ,so I think my workouts might be suffering because of it. I am going to stick with it for a month or two and see what happens. :dunno:
     
  9. erok81

    erok81 All your canyons are belong to me!!

    Joined:
    Jul 2, 2003
    Messages:
    4,390
    Likes Received:
    0
    Location:
    Salt Lake City
    On a side note, I need to print something out that has my routine and places to write the weights down. Currently I am carrying around my workout on something and a little note book to take down the weights and exercises. :doh:
     
  10. erok81

    erok81 All your canyons are belong to me!!

    Joined:
    Jul 2, 2003
    Messages:
    4,390
    Likes Received:
    0
    Location:
    Salt Lake City
    I did see this sweet ride when I was leaving the gym. :greddy:

    [​IMG]
     
  11. erok81

    erok81 All your canyons are belong to me!!

    Joined:
    Jul 2, 2003
    Messages:
    4,390
    Likes Received:
    0
    Location:
    Salt Lake City
    Quads/Hamstrings/Calves
    1. Squats
    bar x20x2
    135x10x2
    185x10x2
    205x10x1
    225x8x1
    185x8x1
    185x8x1
    135x10x2

    Leg Press
    8 plates x 10 6

    BB Walking Lunges
    65x10x3

    alt w/Plate Loaded Calf Raises
    270x15x2
    225x25x1

    Leg Extensions
    100x15x3

    alt w/Seated Leg Curls
    100x12x3

    I am envious of those who don't do legs. :wtc:
     
  12. erok81

    erok81 All your canyons are belong to me!!

    Joined:
    Jul 2, 2003
    Messages:
    4,390
    Likes Received:
    0
    Location:
    Salt Lake City
    Since my log is pretty boring, here are some photos for entertainment...

    Here is me.

    [​IMG]

    Here is a car I am building. Which caused me to take four months off of the gym and drink massive amounts of beer, which in turn took care of taking all of my gains and turning them into fat.

    [​IMG]

    [​IMG]

    Here is me on my motorcycle that I sold. :wtc:

    [​IMG]

    My Jeep I not longer have. :wtc: x2

    [​IMG]

    My VW before I chopped it up. :wtc: x3

    [​IMG]

    Beer can shifter in said VW.

    [​IMG]
     
  13. Dadilius

    Dadilius New Member

    Joined:
    Nov 7, 2007
    Messages:
    1,427
    Likes Received:
    0
    Location:
    Salt Lake City Utah
    Sad sad sad :wtc:
     
  14. Dadilius

    Dadilius New Member

    Joined:
    Nov 7, 2007
    Messages:
    1,427
    Likes Received:
    0
    Location:
    Salt Lake City Utah
    And good thing no one has pics of my tubby ass

    Also, I won't bring any beer saturday....maybe that will help haha
     
  15. giz

    giz Active Member

    Joined:
    Nov 25, 2004
    Messages:
    15,634
    Likes Received:
    0
    Location:
    salt lake
    I have seen that driving around :bowrofl::bowrofl:

    what gym is that?
     
  16. erok81

    erok81 All your canyons are belong to me!!

    Joined:
    Jul 2, 2003
    Messages:
    4,390
    Likes Received:
    0
    Location:
    Salt Lake City
    The Gold's on 9400s and 700e. Last night I saw another Charger there that had at least 22" chrome spiderweb wheels. :rofl:
     
  17. giz

    giz Active Member

    Joined:
    Nov 25, 2004
    Messages:
    15,634
    Likes Received:
    0
    Location:
    salt lake
    :rofl:

    I work at BD Medical on 9400s and State :eek3:
     
  18. erok81

    erok81 All your canyons are belong to me!!

    Joined:
    Jul 2, 2003
    Messages:
    4,390
    Likes Received:
    0
    Location:
    Salt Lake City

    I am so glad I don't work near 90th. I pass that mess of an exit on the way to work every morning. Just that exit almost clogs all four lanes. I've flipped off my fair share of people there in the past. :rofl:
     
  19. erok81

    erok81 All your canyons are belong to me!!

    Joined:
    Jul 2, 2003
    Messages:
    4,390
    Likes Received:
    0
    Location:
    Salt Lake City
    Chest/Shoulders/Triceps #2

    HS Incline Press (each side)
    45x10x1
    55x10x3
    65x8x1
    70x7.5x1 :o

    High Incline DB Bench Press
    55x10x1
    55x8x1
    50x10x3

    My messed up collar bone started popping on those so I think I am going to have to start doing them with a wider grip, it’s the way it won’t pop...execpt I'll have to drop the weight a bit. Oh well.

    Machine Dips
    135x10x1
    180x10x1
    205x10x3

    Overhead DB Extensions
    60x10x4

    Alternated with Side Delt DB Raises
    25x10x2
    20x10x2

    Rope Cable Pressdowns. I hate this station because the weights always have to be lower and the pulleys aren’t even close to smooth.
    90x12x1
    100x12x2

    Alternated with pec deck
    140x15x1
    150x15x1
    150x17x1

    I think I am going to try upping my calories a little. The volume on this routine is killing me and I am constantly tired and sore. I am making good gains though, so at least it seems to be working.
     
  20. mandrew

    mandrew New Member

    Joined:
    Aug 25, 2008
    Messages:
    5,233
    Likes Received:
    0
    Location:
    S.F.
    that ride is goign to be fucking DOPE when its finished. My grandpa used to mod bug's in the 60's and shit. he had one with a porsche engine in it that my dad drove for a while :bowdown:
     
  21. erok81

    erok81 All your canyons are belong to me!!

    Joined:
    Jul 2, 2003
    Messages:
    4,390
    Likes Received:
    0
    Location:
    Salt Lake City
    There is also going to be a lot of pissed off VW owners because I hacked up a perfectly good 1960 Beetle. :rofl:

    I'd love to have a porsche engine in mine. Right now it has a bone stock 50hp motor. :squint:

    Cool for originality, but not power.
     
  22. mandrew

    mandrew New Member

    Joined:
    Aug 25, 2008
    Messages:
    5,233
    Likes Received:
    0
    Location:
    S.F.
    I believe you :rofl:
     
  23. giz

    giz Active Member

    Joined:
    Nov 25, 2004
    Messages:
    15,634
    Likes Received:
    0
    Location:
    salt lake
    for real, it's a joke. state from 90th to 106th a fucking mess for like 2 years now :ugh:
     
  24. erok81

    erok81 All your canyons are belong to me!!

    Joined:
    Jul 2, 2003
    Messages:
    4,390
    Likes Received:
    0
    Location:
    Salt Lake City
    Here is Friday's stuff. I pussed out Saturday on legs #2, next week I'll get all six days. My legs were still sore from Wednesday. :greddy:^2

    Back/Biceps/Traps #2
    HS One Arm Rows
    45x15x2
    90x15x1
    135x8x1
    145x8x4 (pr)

    Close Hammer Grip Lat Pulldown
    150x10x1
    165x8x1
    150x10x1
    150x8x1
    135x12x1

    Seated Wide Hammer Grip Cable Row
    150x10x1
    165x10x1
    180x10x1
    195x8x1 (pr)


    HS Shrugs
    230x20x1 (behind)
    230x20x1 (front)
    250x20x1 (behind) (pr)
    180x20x1 (paused at top with slow movement)

    HS Preacher Curl (my biceps are the worst thing I have and won't grow. Coincedentally it is te only body part I do light weight high reps with. Starting today I am going to go heavier with lower reps to see if that helps)
    45x8x1
    55x8x2

    Lying Rear Delt DB Raises
    Peck Dec backwards
    120x10x2
    Moved to some Total Shoulder Machine, seems to work better. It simulates bent over rear DB raises. Might alternate this in.
    25x10x1

    Low Cable Curls
    110x12x3

    High Cable Lat Iso's. These are still akward, I think I am going to replace them with pullovers since it's the same movement.
    60x12x3

    And that's it. I was ready for a nap after that one. :0
     
  25. erok81

    erok81 All your canyons are belong to me!!

    Joined:
    Jul 2, 2003
    Messages:
    4,390
    Likes Received:
    0
    Location:
    Salt Lake City
    Workout sucked, after the shoulder presses I almost packed up and went home.

    Details...
    Chest/Shoulders/Triceps #1

    1. Smith Machine Shoulder Press
    50x15x2
    90x10x1
    90x8x4

    2. Flat BB Bench. God dammit I hate benching. I seriously cannpt make any progress at all. I think I am going to start using the smith machine for benching for a while. When I go heavy I know I have a couple more reps left, but don't dare to push it without a spotter. :greddy:
    barx20x2
    135x10x1
    155x5x1
    175x3x1 I know I had a couple left here.
    155x8x1
    135x10x1

    3. Weighted Dips
    25x8x3
    BWx10x3

    4. Overhead Machine Extensions
    90x11x1
    100x10x2
    100x8x1
    80x6x1

    4. Side Delt DB or Machine Raises
    20x12x4


    5. V-Bar Cable Pressdowns
    110x12x1
    120x12x1
    130x7.75x1 (pr)

    5. Machine Chest Flys
    150x12x1
    160x10x1 (pr)
    150x15x1

    The Super Bee dude was there today working out one some machine behind me. He had on so much cologne I was starting to get dizzy.

    Today also marks the first time someone has ever messed with me at the gym. There was a group of three dumbass highshchoolers. One was fat and tall doing jmezz style CGBP with 90lbs, the other two were skinny faggots. Fatass walks past me as I am collecting my stuff to move to another station and and rips one right as he walks by. Then goes back to his cocksucker friends and they all start laughing. They never looked me for the rest of the time I was there, so I can't be sure they were actually messing with me.
     
Thread Status:
Not open for further replies.

Share This Page