erok81's New Training Log

Discussion in 'Training Logs' started by erok81, May 17, 2008.

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  1. erok81

    erok81 All your canyons are belong to me!!

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    Time to start a new log to track my progress.

    I am going to use this routine -

    http://www.flexbodybuilding.com/12weekmass.html

    I've been doing Pur's routine since he posted it and have modified, and modified, and modified, and now think I want to try something else for a while. Since the above link is a 12 week program, I figured a start a new log with pics to see if there is any difference. I am getting pretty discouraged lately since my laptop died and lost my before photos. People are saying I look bigger, but I feel like I am getting smaller - I am sure that will continue though. :rofl:

    Current stats are:
    Bench (worst lift because I am a puss) 225. I've never maxed but usually do 185x10x4 so 225 doesn't sound unreasonable. That is the only lift I haven't progressed on because I am nervous putting on more weight with no spotter. :greddy:
    Deadlift 405 for three
    Squat 285 this is another one that is moving slowly.

    Height 5'8"
    Weight 216 at the gym on Friday
    BF% guess 25ish maybe a bit higher
    Haven't eaten meat for ~20 years <insert meat joke>

    Average Food Macros
    Cals 3700
    Fat 111
    Carbs 333
    Protein 286

    Anyway, that's what I am doing. Hopefully I'll make some good progress. If you have any comments on let me know. Lifting starts Monday, I'll get some photos up tomorrow hopefully.

    On a side note, I saw two guys lifting at my gym on Friday that gave me new motivation to push a lot harder than I have in the past. There were near pro level bb'ers and doing side raises with 100lb dbs. :eek3:

    Search key words: abomb420, string tank top, bicept slapts, ab routines, how to get beach ready in two weeks. :p
     
  2. Abomb

    Abomb New Member

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    well good. looking towards abomb for advice is your first step in filling out that string tank top.
     
  3. erok81

    erok81 All your canyons are belong to me!!

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    I thought about that routine a bit more and have decided it sucks, so I am going back to a push/pull/legs like I was doing before. I am sick of pussy footing around in the gym and am going to start going as heavy as I can for 8 reps each set and 15-20 for the last few iso sets. Here was yesterdays...

    Chest/Shoulders/Triceps

    HS Machine Shoulder Press
    1 plate each side for 2x15 then 80 per side for 8x6

    Low Incline DB Bench Press
    5x8x70

    Weighted Dips
    5x10 reps

    Overhead Machine Extensions ss w/Side Delt DB
    4x12x110 ss 4x12x 25db’s

    V-Bar Cable Pressdowns ss Machine Chest Flys (3 sets)
    3x12x110 ss 3x12x170
     
  4. Abomb

    Abomb New Member

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    if you are a newb you dont want to be fucking around in the 15-20 rep range.

    id stay in the 8-15 range for ALL movements.
     
  5. erok81

    erok81 All your canyons are belong to me!!

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    Not really a n00b, been going for 2 years or so off and on - took a 6 month break to build a car and drink massive amounts of beer. So I guess mostly n00b, but not 100%. :o

    My traps saw the best growth from really high reps - 2x40 1x30 1x20 type of stuff. I've done high rep stuff a lot in the past but figured I change it up and do heavy lower rep for a while and see what happens. I think I used that as an excuse to not work as hard as I could for a while.
     
    Last edited: May 21, 2008
  6. erok81

    erok81 All your canyons are belong to me!!

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  7. erok81

    erok81 All your canyons are belong to me!!

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    Yesterday

    Back/Bicep/Traps

    Weighted Chinups
    I used the pull down station because I am a puss. 180x8x5

    Chest Supported T-Bar Rows
    115x8x5

    Wide Hammer Grip Lat Pulldowns ss w/Shrugs on Squat Base
    180x4x8 ss 230x4x15

    DB Curls ss w/Lying Rear Delt DB Raises
    35x10x3 ss 20x12x3

    I really have no idea how to effectively do lying delt raises and will probably go back to the machine next time. :o

    HS Preacher Curl ss w/High Cable Lat Pulldown
    35x10x3 3-4 sec neg. ss 150x10x3
     
  8. evolude

    evolude OT Supporter

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  9. erok81

    erok81 All your canyons are belong to me!!

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    :cool:

    I hate the way the bigger I get, the smaller I feel. Anyone else get that way sometimes?
     
  10. erok81

    erok81 All your canyons are belong to me!!

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    Remind me again why I like leg day. :wtc:

    Back Squat - bit lower than parallel but not quite a2g.
    Barx2x15
    135x1x10
    185x1x10
    225x8x6

    Leg Press
    5 plates per side 10x2
    5 plates + 25 per side 10x4

    Hack Squat Machine ss w/Calf Raise Cable Machine
    3 plates per side + 25's x10x3 ss 180x15x3

    Leg Ext ss w/Lying Leg Curls
    3 platesx10x3 ss 2 plates x10x3

    Dead.
     
    Last edited: May 29, 2008
  11. erok81

    erok81 All your canyons are belong to me!!

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    Typed out my workouts look pretty weak.
     
  12. Abomb

    Abomb New Member

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    welcome to the nightmare i live in.
     
  13. erok81

    erok81 All your canyons are belong to me!!

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    Chest/Shoulders/Triceps #2

    Flat Bench Warm Up
    2x20xbar

    HS Wide Chest Press
    3x10x 2 plates per side
    3x10x 2 plates plus a 10

    High Incline DB Bench Press
    1x10x45
    2x10x50
    2x10x60

    Machine Dips
    5x10
    Didn’t really like those and will probably go back to regular dips next week

    Overhead DB Extensions ss w/Side Delt DB
    4x10x65 ss 4x12x25

    Rope Cable Pressdowns ss w/Incline Chest Flys (cable machine)
    3x12x60 ss 3x12x170
     
  14. erok81

    erok81 All your canyons are belong to me!!

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    Missed Friday thanks to my friend Natural Light on Thursday. :hs:

    Saturday's...

    Back/Biceps/Traps

    Warmup Lat Pull Downs
    135x20x3

    1 Arm DB Rows
    I haven't tried these before and a couple sets with 65s and 75s but wasn't feeling it so I went back to the HS one arm row machine
    3 plates per side x10x2
    added another 25 per and did 10x3

    Close Hammer Grip Lat Pulldown - used HS machine
    2 plates per side x10x5

    Seated Wide Hammer Grip Cable Row ss w/Shrugs (4 sets)
    200x10x4 ss 100dbs. I wasn't feeling much in my traps so the last set I did a 10 rep drop set of 100, 90, 75, 65, 45. After that I had to sit down for a few.

    HS Preacher Curl ss w/Rear Delt Flies
    35x12x3 ss 200x12x3

    Low Cable Curls ss w/High Cable Lat Iso's
    100x12x3 ss 135x10x3

    I have no idea what high cable lat iso's are so I just did pulldowns instead.

    I also tried kneeling weighted crunches and did about 10, didn't feel much except stupid so I stopped there. I might go back to ab ripper x for ab stuff. :o
     
  15. erok81

    erok81 All your canyons are belong to me!!

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    Yesterday...

    Chest/Shoulders/Triceps #1

    Smith Machine Shoulder Press
    This is the first time I’ve used a Smith Machine and I liked it a lot for this exercise. I don’t know how much the bar is on this, so I am just counting weight added.

    Warm Up
    25db’sx20x2
    50x15x1
    70x10x1
    Working Sets
    90x10x3
    110x10x1
    90x10x2

    Low Incline DB Bench Press

    Low incline was in use so I had to use normal incline. Did some warm up sets on the BB incline
    60x10x5

    Weighted Dips

    I really wanted to finally try a weighted dip but couldn’t find the belt, so they are just BW.
    10x5x5

    Then my elbows hurt pretty much the rest of the night. :wtc:

    Overhead Machine Extensions ss w/Side Delt DB or Machine Raises (4 sets)

    100x12x4 ss 20x12x4

    V-Bar Cable Pressdowns ss w/Machine Chest Flys (3 sets)

    110x12x3 ss with cable flys. I’d never used the cable machine, just usually the pec deck. I really liked doing them this way and will do again next time. I felt it a lot in my biceps, so I think I need to work on some form issues. I can’t remember the weight I was using but it was three or four plate sections on the machine. :dunno:
     
  16. erok81

    erok81 All your canyons are belong to me!!

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    I think I like keeping a log. It really helps me to remember the weight I used on the last workout so I can try to increase it next time.
     
  17. erok81

    erok81 All your canyons are belong to me!!

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    Yesterday...

    Back/Bicep/Traps #1

    Warm up on lat pull down, used an HS machine
    45x20x2
    90x10x1

    “Chinups” on same machine
    115x10x5

    Seated rows
    195x10x2
    210x10x3

    Wide Hammer Grip Lat Pull Downs ss w/Shrugs on Squat Base thing
    195x10x4 ss 210x15x4

    DB Curls ss w/Rear Delt Flys
    35x12x3 ss 110x12x3

    HS Preacher ss w/Face Pulls
    35x12x2 ss 110x15x2
    20x10x1 (single arm) ss 110x20x2
     
  18. erok81

    erok81 All your canyons are belong to me!!

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    Quads/Hamstrings/Calves

    Squats

    Bar warm up x a lot
    135x15x2
    185x10x2

    Working Set
    225x3x5
    275x2x5
    225x3x5

    Leg Press (6 sets)
    10 platesx10x5

    Drop Set
    10 platesx10x1
    6 platesx10x1
    4 platesx20x1

    Hack Squats ss w/Seated Calf Raises
    4 platesx10x3 ss w/6plates x15x3

    Leg Extensions ss w/Seated Leg Curls (3 sets)
    3x120x12 ss 3x110x12

    Tears of joy leg day one was finished.

    On a side note I ordered some White Flood and it came in today. So we will see if that helps at all. I am usually half asleep by the time I get to the gym so my fingers are crossed. Since I've taken stims before and have a history of being a huge coffee drinker, I am going to full dose it at two scoops. :noes:

    If I don't update my log tomorrow, it's because I died. :o

    I also got a purple wraath sample, I don't know if that will make any difference, but it was free so I might as well try it.
     
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