Erok81's Road to 1k Non Comp Meat Free Total

Discussion in 'Training Logs' started by erok81, May 23, 2007.

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  1. erok81

    erok81 All your canyons are belong to me!!

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    Ok, let's try this again.

    Here is my new log. My goal, 1k total. This will be for me only really and won't mean anything in the real world since I am not doing this in a competition.

    Current totals....

    Squat 315 x 1 atg
    Deadlift 365 x 3
    Bench 185 x 1 :mamoru:

    Total - 865.

    Some of those I haven't 1RM'd on, so I'll just count the 3RM's as that for now.

    Oh yeah; I weigh 210lbs, 5'8.5" tall, no clue on BF%.

    I am currently using Pur's routine with a bunch of stuff added in, so if things seem out of place or order let me know.
     
    Last edited: May 24, 2007
  2. erok81

    erok81 All your canyons are belong to me!!

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    Yesterday.

    Legs.

    Front Squat

    Barx15x2
    135x8x1
    185x5x1
    225x3x3

    Leg Press

    4 plates each sidex12x1
    5 plates each sidex10x3

    Straight Leg Deadlift

    205x12x4

    Leg Ext

    135x12x4

    Leg Curls

    135x12x4

    That's it.
     
  3. erok81

    erok81 All your canyons are belong to me!!

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    Today - Chest.

    I did what I wasn't supposed to do and added in Maine's bench routine to Pur's BB routine. :o

    Flat bench wide grip

    135x5x6

    Flat bench close grip

    155x5x6

    Flat bench normal grip w/two second pause

    155x5x6

    After that I wasn't feeling too tired and had only been there like 30 minutes so I did...

    Incline BB bench

    95x12x2

    and was almost dead so I did...

    Pec deck

    100x12x1

    Finished with DB shrugs

    80x12x4

    Right now my chest and delts feel a bit different than normal, I definately have no strength left at all and am sure I am going to be feeling it tomorrow.
     
  4. erok81

    erok81 All your canyons are belong to me!!

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    Here is what my diet looks like for most days.

    6:30am Cheese Omelete w/3 whole and 1 egg white.
    10:30am Some weight control oatmeal. Made by Quaker and has more protein and fiber.
    1:00pm Natty peanut butter sandwich on whole wheat, cup of yogurt
    4:00pm Protein shake
    5:00pm Two pop tarts
    6:00pm-ish gym
    7:30 PW protein shake
    8:30pm Spaghetti w/parm cheese
    10:00pm cup of cottage cheese

    Adds up to about 2900 cals. Can't remember the macros at the moment. 40/30/30 I think. :dunno:
     
  5. TZ

    TZ Banned

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    erok81 ftmfw
     
  6. erok81

    erok81 All your canyons are belong to me!!

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    :cool:
     
  7. erok81

    erok81 All your canyons are belong to me!!

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    Back...

    Deadlift

    135x10x1
    155x8x1
    225x5x1
    275x5x1
    315x5x1
    335x5x1

    Good Mornings

    155x6x4

    Chest supported row thing?

    125x10x4

    Seated Row

    195x12x1
    215x10x3

    Lat Pull Downs

    150x10x4

    Face Pulls (here is another good reason not to judge weight when things are done on a machine. I used a different spot for these today, usually I can do 140-150 for the same reps/sets, but today had to cut the weight in half because of the different machine. I probably looked pretty stupid when I kept dropping weight because I couldn't lift what I originally set it to)

    70x12x4
     
  8. erok81

    erok81 All your canyons are belong to me!!

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    Yesterday - Shoulders. I was in a time crunch so my workout kind of suffered.

    Push Press

    105x10x4

    Lateral Side Raises

    25x12x4

    Plate Raises

    35x12x2

    Machine like the pec deck but you face it. I can't remember the name.

    130x12x2

    Shrugs on Some Machine You Load Plates Onto :dunno:

    4 platesx12x3 facing machine

    4 platesx12x3 facing away from machine

    My shoulders are still messed up from my retarded benching on wednesday, but I have that figured out I think.

    Now it's off to the gym for arms with a slight hangover. :hs:
     
  9. erok81

    erok81 All your canyons are belong to me!!

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    I seriously hate arm day with a passion. Today was a waste of time almost.

    Rope Pull Downs

    Did them on the weird machine again...

    40x12x4

    Close Grip Bench

    135x10x4

    Skull Crushers

    60x10x4

    I don't know what this is called but you put your hands on one bench and feet on another and do "dips."

    BWx20x2

    Standing Curls

    60x10x4

    Preacher Curls

    50x10x3

    Rope Hammer Curls

    50x15x3

    Forearm Curls

    50x20x2

    :wtc:
     
  10. erok81

    erok81 All your canyons are belong to me!!

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    Legs. Going to the gym on days off of work throws me off.

    Full Squats

    Barx15x2
    135x10x2
    185x8x2
    225x8x1
    255x8x2

    Leg Press

    4 plates per sidex10x1
    5 per side 10x3

    SLDL

    195x10x4

    Leg Ext Both Legs

    140x12x3

    Leg Ext Single Leg

    70x12x2

    Leg Curl

    120x12x2

    Some Ab Thing I Posted About

    3 sets of 5 with 5 sec pause

    Side Bends

    45x12x4 each side


    I kind of like ab stuff now. After I could breathe again, I felt really good.
     
  11. erok81

    erok81 All your canyons are belong to me!!

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    I wish I wasn't such a LancerV with bench. :greddy:

    Chest

    Barx20x2

    Wide Grip Bench

    145x5x1
    155x5x1
    165x5x2 woohoo ten more pounds than normal. :squint:

    Close Grip Bench

    165x5x5

    Normal Grip Bench w/2 Sec Pause

    165x5x3
    155x5x2

    Incline Bench

    105x15x2

    Pec Deck

    110x20x2

    Shrugs on Some Machine

    4 platesx12x3 front
    4 platesx12x3 rear


    That bench routine is weird. I don't ever feel a burn in my chest but towards the end it doesn't want to do anything at all, no power left at all. :)


    My abs and obliques are so damn sore today. Starting abs for the first time ftl.
     
  12. erok81

    erok81 All your canyons are belong to me!!

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    Back.

    When I was leaving work (I rode my motorcycle) the second I put on my helmet I got one of the worst nose bleeds ever. I had to ride my bike with my head up swallowing blood for 15-20 minutes on the way home. Needless to say, I was sick as hell when I got home. I was worried about it bleeding again at the gym so I skipped good mornings. Had an ok workout for the circumstances.

    Dead Lift

    135x12x1
    225x8x1
    275x5x1
    315x3x3

    Some Smith Row Machine. Uses plates, I don't know what it's called. Your chest is supported on the pad.

    125x10x4

    Seated Rows

    225x10x4

    Lat Pulldowns

    150x10x4

    Face Pulls

    140x15x3

    Calf Raises

    6 platesx12x2

    Some Machine that works the front of the calf

    50x12x2 each leg

    That's it. I really should learn the names of these things.
     
  13. erok81

    erok81 All your canyons are belong to me!!

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    Shoulders

    Standing Push Press

    Barx15x2
    95x10x1
    115x10x1
    135x10x2

    Seated DB Press

    40x12x4

    Lateral DB Raises

    25x12x4

    Plate Raise

    35x12x3

    Rear Lateral Machine

    130x12x3
    120x12x1

    DB Shrugs Front

    80sx15x3 with ~2 sec pause at top

    BB Shrugs Back

    185x10x3

    Hanging Leg Raises

    12x2
    10x1
    6x1
     
  14. erok81

    erok81 All your canyons are belong to me!!

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    Arms

    Rope Pull Downs

    40x4x15

    Skull Crushers

    60x12x4

    Reverse Curl Palms Up

    110x15x4

    Standing Curls Ez Curl Bar

    60x12x4

    Preacher Straight Bar

    70x8x3

    Hammer Curls

    30x12x3

    Wrist Curls

    40x20x1
    40x15x1
    40212x1

    45-60 sec rest on all sets
     
  15. erok81

    erok81 All your canyons are belong to me!!

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    Here are two pics just out of bed that I posted earlier in the picture thread.

    [​IMG]

    [​IMG]
     
    Last edited: Jun 2, 2007
  16. erok81

    erok81 All your canyons are belong to me!!

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    Ok, this week has sucked. I've only been to the gym twice. :wtc:

    My leg stuff was pathetic after working about 14 hours, so I am not even going to post it.

    Chest Yesterday

    Regular Grip Bench

    barx20x2
    135x5x1
    155x5x1
    165x5x1
    175x5x1 (PR for reps)
    175x5x1

    Wide Grip Bench

    155x5x3
    165x5x1
    155x5x1

    Close Grip

    155x5x5

    Incline Bench

    95x20x1
    95x15x2

    Pec Deck

    110x12x2

    Shrug Machine Deal

    4 plates x15x2 Front
    4 plates x15x2 Back

    Ab stuff.

    I don't know if it was the Red Blast or missing a few days, but I felt a lot stronger this time. :dunno:
     
  17. erok81

    erok81 All your canyons are belong to me!!

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    I am going to start this on monday.

    Monday

    Bench (heavy) warm up, then 4 sets x 10 reps
    Wide Grip Bench 3 sets x 10 reps
    Narrow Grip Bench 3 sets x 10 reps
    Front Delt Raise 4 sets x 8 reps
    Dumbell Seated Press 4 sets x 10 reps
    Side Delt Raise 4 sets x 10 reps
    Lying Tricep Push (after 2 warm up sets) 6 sets x 10 reps
    Tricep Push Down 4 sets x 10 reps

    Tuesday

    Squat (heavy) warm up, then 4 sets x 10 reps
    Deadlift (light) warm up, then 3 sets x 10 reps
    Shrugs 2 sets x 15-40 reps, 1 set x 10-20 reps
    Seated Hammer Curls 4 sets x 12 reps
    Standing Curl 4 sets x 10 reps
    Close Grip Chin Ups 3 sets x max on each set
    Seated Row 4 sets x 10 reps
    Leg Extensions 3 sets x 10 reps
    Leg Curl 3 sets x 10 reps
    Calf Raise 3 sets x 15-25 reps

    Wednesday

    Cardio and abs I think.

    Thursday

    Bench (light) warm up, then 3 sets x 10 reps
    Wide Grip Bench 3 sets x 10 reps
    Narrow Grip Bench 3 sets x 10 reps
    Dumbell Seated Press (heavy) warm up, then 4 sets x 8 reps
    Front Delt Raise 4 sets x 10 reps
    Tennis Backhand Cable Extensions 4 sets x 10 reps
    Prone Tricep Extension 4 sets x 10 reps

    Friday

    Deadlift (heavy) warm up, then 4 sets x 8 reps
    Squat (light) warm up, then 4 sets x10 reps
    Shrugs (heavy) 4 sets x 10-15 reps
    Seated Hammer Curl 4 sets x 8 reps
    Concentration Curl 4 sets x 12 reps
    One Arm Row - 3 positions 3 sets x 10 reps
    Wide Grip Pull (down to chest) 4 sets x 10 reps
    Leg Extensions 3 sets x 10 reps
    Leg Curl 3 sets x 10 reps
    Calf Raise 3 sets x 15-25 reps

    Who knows if I will be able do it all. We'll see though, I am kind of getting sick of Pur's routine (no offence) after doing it since December.

    I know what all of them are except that tennis backhand cable machine. I googled for a good ten minutes and couldn't find anything. :wtc:

    I am also not sure what light vs heavy would be, so I am going to drop it by 30% or so and see what happens. If anyone has suggestions, I am open. :)
     
  18. erok81

    erok81 All your canyons are belong to me!!

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    Today. Doesn't seem like much when it's typed out. :o

    Well....day one of new routine done. I am pretty sure I saw Jesus a couple times. :rofl:

    Warm Up

    Barx20x2

    Normal Grip Bench
    135x6
    155x6
    165x6
    185x6 (PR! I was pretty excited. Although, that is a pretty gay weight, it was nice to stick another 25lb on there instead of just 10)

    Wide Grip Bench
    155x6x3

    Narrow Grip Bench
    165x6x3

    Plate Raises
    35x10x4

    Dumbell Seated Press
    45sx10x4

    Side Delt Raise
    25sx10x4

    I messed up here some how and couldn’t remember the difference between the two. The push down I couldn’t remember what that was, so I didn’t do it.

    This was on a machine, just like a skullcrusher but standing.
    130x10x2
    120x10x4

    At this point my tris had left the building.

    That’s it for today. Time to dose up on the glutamine.
     
  19. erok81

    erok81 All your canyons are belong to me!!

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    Ok, I am retarded. It looks like I did the push downs and skipped the "lying tricep push" which I assume is a skullcrusher type move.
     
  20. erok81

    erok81 All your canyons are belong to me!!

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    Squat (heavy) a2g
    Barx20x2
    135x10x1
    155x8x1
    225x5x4

    Deadlift (light)
    135x10x2
    225x10x3

    Shrugs (jesus Christ I thought my traps burst into flames on this)
    I used the same “squat lunge base” machine for this
    2 platesx40x2
    2 platesx20x1

    Seated Hammer Curls
    35sx12x4

    Standing Curl w/Ez Curl Bar – really slow with pause at top
    50x12x4

    Seated Row
    195x10x1
    210x10x3

    Close Grip Chin Ups
    I was haggard and cheated. I used the lat pull down station and did them. Paused at the bottom of each rep and pulled slowly.
    100x10x4

    Leg Extensions
    Used a different machine, this one used plates
    45x15x1
    115x10x3

    Leg Curl
    100x10x3

    Calf Raise
    6 platesx15x3

    Christ that was a lot of stuff. Took me just over 1.5 hours. :wtc:
     
  21. erok81

    erok81 All your canyons are belong to me!!

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    Normal Grip Bench w/pause on chest
    Barx20x2
    115x12x3

    Wide Gip w/pause
    115x12x3

    Close Grip w/pause
    115x12x3

    I bench like an 8 year girl.

    DB Seated Press
    25x12x1
    40x10x1
    50x8x1
    55x8x2

    Plate Raise
    35x12x4

    Rope Pull Down
    60x10x4

    Tricep Kick Backs I am pretty sure I was doing these wrong, because they didn’t work at all. My back kind of hurt while doing them.

    35x10x1 each side…too heavy
    25x10x3 each side

    Face Pulls w/Rope
    100x20x3

    That’s all she wrote. Took about an hour and fifteen.
     
  22. erok81

    erok81 All your canyons are belong to me!!

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    Today sucked big time.

    Deadlift
    Warmup 135x12x2
    185x10x1
    225x8x1
    315x5x4

    Squat
    I did these on some machine that would allow front squats a2g
    4 plates x10x4

    Shrugs on that same machine I always use.
    240x10x4

    Seated Hammer Curl
    35sx8x4

    Preacher Curls
    60x12x1 my elbows hurt like hell, so I dropped the weight
    50x12x4

    One arm rows I did on the seated row machine
    90x10x1 weird position and hurt my back, switched to normal seated rows with both hands
    210x10x4

    At this point I was dead and sweating like a catholic in a confession booth. I stopped. I contribute this to the fact that I didn’t have much to eat at all. We had a company lunch and there wasn’t much to eat. By the time I had gotten to the gym, I probably had about 1000 cals for the day. I learned a lesson, with this routine you have to eat. My last routine I could have gotten away with it. Oh well, next time.

    I think the hardest part about this routine is the deads then squats, or vice versa. That takes SO much energy out of me. :wtc:
     
  23. erok81

    erok81 All your canyons are belong to me!!

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    Ah five hours of sleep. I almost didn't go today...but I didn't. Wasn't as bad as I thought it was. Good thing today is the easiest day of the week.

    Warm Up

    Barx20x2

    Normal Grip Bench
    135x5
    155x5
    165x5
    185x5

    Wide Grip Bench
    155x5x3

    Narrow Grip Bench
    155x5x3

    Some fag asked me in the middle of benching, standing behind me if he could use a 10lb plate.

    Plate Raises
    35x10x4

    Dumbell Seated Press
    45sx10x4

    Side Delt Raise
    20sx10x4

    Skull Crushers

    50x12x1
    60x10x4

    Tricep Push Downs

    100x10x4

    My elbows hurt like a mofo. :wtc:
     
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