F430's Log

Discussion in 'Training Logs' started by Ferrari430, Oct 5, 2008.

  1. Ferrari430

    Ferrari430 New Member

    Joined:
    Mar 18, 2007
    Messages:
    666
    Likes Received:
    0
    Location:
    Canada
    This was from my workout yesterday. I was tired from a hard chest day on thursday so I was lifting a little lighter.

    Shoulders

    Seated dumbbell shoulder press
    45X10
    50X8
    45X8
    40X8

    Seated barbell shoulder press (on smith machine)
    65X8
    75X6
    75X5
    75X4

    Side lateral raises supersetted with front lateral raises
    10X10
    12X10
    15X8
    12X8


    I decided to do include legs into my workout routine that day so I just squatted the bar 15 times for 4 sets. This was pretty much my first time working my legs ever. I used to work them a long long time ago, but that was when I was starting out. I wanted to take it super easy so I only did really light squats, but I plan on including squats + leg press + calf raises in my future shoulder days.

    Update: I'm now on the Bill Starr 5x5 routine (starts on page 6). Working out well for me and am going to keep it up to see how big/strong I can get.
     
    Last edited: Mar 12, 2010
  2. Lukkie

    Lukkie OT Supporter

    Joined:
    Apr 1, 2007
    Messages:
    25,499
    Likes Received:
    6
    Location:
    Libertyville, IL Liberty: FREEDOM
    for the dumbbell presses are those weights each dumbbell or did you add them
     
  3. Ferrari430

    Ferrari430 New Member

    Joined:
    Mar 18, 2007
    Messages:
    666
    Likes Received:
    0
    Location:
    Canada
    Each dumbbell. It's weird, my shoulders are pretty much as strong as my chest when I'm doing incline bench..
     
  4. Ferrari430

    Ferrari430 New Member

    Joined:
    Mar 18, 2007
    Messages:
    666
    Likes Received:
    0
    Location:
    Canada
    Todays food intake:
    Breakfast
    - 2 egg whites, 1 full egg
    - 1 whole grain bread
    - Glass of OJ
    Lunch
    - Wrap with 1 chicken breast, and a bunch of cabbage in it..Throw some Tobasco on that bitch Om nom nom
    Dinner
    - 1 chicken breast mixed in with some pasta
    - Brocolli
    - Glass of OJ
    Late night snack
    - Light wrap with lettuce and processed turkey

    Can someone help me with a decent meal plan? I'm looking around on the forums, but I wouldn't mind some general pointers.. I'm currently trying to lean out and eventually get to 10% bodyfat. I'm guessing I'm around 12%-14% right now? I'm 5'8 148ibs right now (was 140 2 months ago, put on some muscle and bit of fat). Is my calorie intake about right? I feel that I should throw some snacks in there, maybe like some fruit and a can of tuna or something..
     
    Last edited: Oct 6, 2008
  5. Ferrari430

    Ferrari430 New Member

    Joined:
    Mar 18, 2007
    Messages:
    666
    Likes Received:
    0
    Location:
    Canada
    10/06/2008

    Back

    Wide-grip Pull Ups:
    8
    6
    4

    Bent over barbell rows
    50 X 14
    60 X 9
    50 X 10
    50 X 8
    50 X 8

    Pull down machine
    90 X 12
    95 X 10
    100 X 8
    105 X 7
    110 X 7

    Behind neck wide-grip lat pulldowns
    80 X 10
    70 X 10
    70 X 9
    70 X 8

    Abs
    4 sets of crunches supersetted with knee-ups
     
  6. Ferrari430

    Ferrari430 New Member

    Joined:
    Mar 18, 2007
    Messages:
    666
    Likes Received:
    0
    Location:
    Canada
    10/07/2008

    Chest

    Incline dumbbell
    50 X 11
    50 X 9
    50 X 6
    50 X 5

    Flat dumbbell
    50 X 4
    45 X 6
    45 X 6
    40 X 6

    Cables (downwards motion)
    35 X 9
    35 X 8
    30 X 7

    Cables (upwards motion, different machine so different weights)
    10 X 9
    10 X 9
    12.5 X 6

    Abs
    4 sets of crunches supersetted with knee-ups

    Side note: I occasionally get help getting the weights up when doing incline/flat dumbbells. When I get help, I can do more reps because I don't waste energy struggling to just get the weights up from the start (makes a difference of 2 to 3 reps per set..sometimes I can't even get the weight up by myself because I'm going heavier). When I DO get help on getting the weights up, I don't include the first rep.
     
  7. Ferrari430

    Ferrari430 New Member

    Joined:
    Mar 18, 2007
    Messages:
    666
    Likes Received:
    0
    Location:
    Canada
    10/08/2008

    Arms


    Seated forced negative reps
    35 X 8
    30 X 10
    30 X 9

    Skull crushers
    40 X 11
    40 X 8
    40 X 5

    21's (7 curly-bar curls going from rest to half way, 7 from half way to all the way up, 7 with full range of motion)
    30 X 21
    30 X 21
    40 X 18 (couldn't get the last 3)

    Closed grip bench press
    60 X 15
    70 X 9
    70 X 8

    Reverse grip curly-bar curls
    20 X 11
    20 X 10
    30 X 7

    Tricep push-downs (not using the rope but the flat bar)
    35 X 11
    35 X 10
    40 X 7

    The order of my workout goes: Negatives->Skull Crushers->21's->CG Bench Press-> Reverse curls-> Tricep pushdowns. So i'm switching from bi's to tri's each set, with little rest in between. I do 3 cycles of this.
     
  8. Ferrari430

    Ferrari430 New Member

    Joined:
    Mar 18, 2007
    Messages:
    666
    Likes Received:
    0
    Location:
    Canada
    10/10/2008

    Shoulders

    Dumbbell press
    45 X 10
    45 X 8
    50 X 6
    45 X 6

    Barbell Press
    75 X 10
    85 X 7
    75 X 6
    75 X 5

    Side lateral raises (forgot to superset with front raises :uh:)
    15 X 10
    12.5 X 10
    12.5 X 9
    10 X 10

    Decided to throw shrugs in today and skip legs. (that and I felt lazy as fuck)

    DB shrugs
    55 X 10
    55 X 10
    60 X 8
    60 X 8
     
  9. RG

    RG New Member

    Joined:
    May 4, 2003
    Messages:
    28,233
    Likes Received:
    0
    Location:
    Connecticut
    small n weak crew signing in :bowdown:
     
  10. Ferrari430

    Ferrari430 New Member

    Joined:
    Mar 18, 2007
    Messages:
    666
    Likes Received:
    0
    Location:
    Canada
    haha yea man. I'm pretty happy with where i'm at right now:
    [​IMG]

    I just want to lose some fat so I can have abs without flexing.
     
  11. Lukkie

    Lukkie OT Supporter

    Joined:
    Apr 1, 2007
    Messages:
    25,499
    Likes Received:
    6
    Location:
    Libertyville, IL Liberty: FREEDOM
    u indian or what
     
  12. Ferrari430

    Ferrari430 New Member

    Joined:
    Mar 18, 2007
    Messages:
    666
    Likes Received:
    0
    Location:
    Canada
    yea man :hsd:
     
  13. Ferrari430

    Ferrari430 New Member

    Joined:
    Mar 18, 2007
    Messages:
    666
    Likes Received:
    0
    Location:
    Canada
    Busy with midterms...Can't workout much :(
     
  14. Ferrari430

    Ferrari430 New Member

    Joined:
    Mar 18, 2007
    Messages:
    666
    Likes Received:
    0
    Location:
    Canada
    Back

    Wide-grip pull ups
    7
    4
    4

    Bent over rows
    60 X 10
    60 X 8
    50 X 10
    50 X 8

    Pull downs
    110 X 10
    115 X 8
    115 X 6
    110 X 7

    Behind neck lat pull downs
    90 X 10
    80 X 8
     
  15. Ferrari430

    Ferrari430 New Member

    Joined:
    Mar 18, 2007
    Messages:
    666
    Likes Received:
    0
    Location:
    Canada
    Feels good to be going again..Was so hard to get to the gym with school in the way.. Was feeling a bit under the weather so I didn't push myself too much.

    Chest

    DB Incline
    50 x 9
    50 x 7
    50 x 6
    50 x 4

    DB Flat
    50 x 5
    45 x 6
    45 x 4 - slow reps
    40 x 5 - slow reps

    DB Flys
    My first time ever doing these (figured i'd give em a shot since the cables were being used) and man they felt great! Never had such a good chest squeeze/pump.

    15 x 10
    20 x 8
    25 x 5

    I wanted to do another set, but I was feeling a cramping sort of pain in my hand that wouldn't let me do anymore.. Is it my form thats fucked thats causing the pain, or what? I dunno, I gotta ask someone to watch my form next time.
     
  16. Diablo Swift

    Diablo Swift New Member

    Joined:
    Oct 23, 2008
    Messages:
    21
    Likes Received:
    0
    Eat lots of fish. Tuna is good to eat for bodybuilding because it has over 20 grams of protein per 100 grams. That's over 1/5 of protein!

    For bodybuilding, fish is better than red meat because fish doesn't have as much fat and carbs. Try to keep your carbohydrate level to a minimum when you work out and keep protein to a maximum.
     
  17. Mitchj

    Mitchj OT Supporter

    Joined:
    May 2, 2005
    Messages:
    112,077
    Likes Received:
    81
    you look alot bigger than your numbers would suggest :eek4:
     
  18. Ferrari430

    Ferrari430 New Member

    Joined:
    Mar 18, 2007
    Messages:
    666
    Likes Received:
    0
    Location:
    Canada
    Diablo: I'll definitely throw some tuna into my meals. I knew I should but never really bothered..

    :rofl: and I love it. I'm slowly but surely increasing my strength tho, but yea it's definitely awesome to be able to put on mass easily.:bigthumb:
     
  19. Ferrari430

    Ferrari430 New Member

    Joined:
    Mar 18, 2007
    Messages:
    666
    Likes Received:
    0
    Location:
    Canada
    Shoulders 10/23/2008

    Dumbbell Press
    45 x 10
    50 x 6
    45 x 5
    45 x 4
    Barbell Press (on smith machine)
    75 x 8
    75 x 6
    75 x 5
    65 x 6
    Side lateral raises supersetted with front raises
    12.5 x 10 (+6)
    12.5 x 8 (+5)
    10 x 10 (+6)
    10 x 9 (+5)

    Was a not so hot workout. I was tired/sleepy from restless midterm period. Hell I even skipped back workout today cuz I had no energy.. Next week should be better.
     
  20. Ferrari430

    Ferrari430 New Member

    Joined:
    Mar 18, 2007
    Messages:
    666
    Likes Received:
    0
    Location:
    Canada
    Back

    Wide-grip pull ups
    8
    5
    3

    Pull downs
    110 X 10
    115 X 7
    115 X 7
    110 X 7

    Bent over rows
    60 X 10
    60 X 8
    50 X 10
    50 X 8

    Behind neck lat pull downs
    90 X 8
    80 X 9

    Need to be more rested/get more sleep so that I can have more energy during workouts..
     
  21. Ferrari430

    Ferrari430 New Member

    Joined:
    Mar 18, 2007
    Messages:
    666
    Likes Received:
    0
    Location:
    Canada
    Chest

    Incline DB
    50 x 10
    50 x 8
    50 x 6
    50 x 4
    Flat DB
    45 x 8
    45 x 4
    40 x 5
    40 x 5
    DB Flys
    15 x 7
    15 x 10
    20 x 8

    I think I might switch to barbell to change up my routine. My left pec is noticeably bigger than my right too so hopefully that'll straighten out with barbell. The only reason I prefer dumbbell is because I don't need to ask for a spot..
     
  22. Ferrari430

    Ferrari430 New Member

    Joined:
    Mar 18, 2007
    Messages:
    666
    Likes Received:
    0
    Location:
    Canada
    Shoulders

    DB Press
    50X7
    50X6
    45X6
    45X4

    Seated barbell shoulder press (on smith machine)
    85X9
    85X7
    75X7
    75X5

    Side lateral raises supersetted with front lateral raises
    15X8 + 5 front
    12.5X10 + 6 front
    12.5X8 + 5 front
    10X10 + 6 front

    My seated barbell is gaining strength which i'm happy with. I want to up my DB presses tho so I'll probably try for 55 next time.
     
  23. Ferrari430

    Ferrari430 New Member

    Joined:
    Mar 18, 2007
    Messages:
    666
    Likes Received:
    0
    Location:
    Canada
    Scratch that with the barbell for chest. I'm just gonna stick with DB's a lil longer, up my weight.. I'm thinking of doing flat before incline just to change things up a bit. Definatley will have to do a set or two of 55 next time.
     
  24. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

    Joined:
    Nov 26, 2004
    Messages:
    11,133
    Likes Received:
    8
    Why don't you do all bb one week and then db the next, or you could do 1 bb chest movement and then 1 db chest right after?

    In my experience, bb bench is better at putting mass on my chest while db bench is better for shaping.

    It might be diff for other people but that's how it works for me.

    Why don't you do all bb chest movements for 4-6 weeks and then re-evaluate at the end of that period.

    And stop being a sally, ask for a spot if you need one.
     
  25. Ferrari430

    Ferrari430 New Member

    Joined:
    Mar 18, 2007
    Messages:
    666
    Likes Received:
    0
    Location:
    Canada
    I'll switch to barbell after next workout. I want to throw around some 55's before i switch haha

    As for asking for a spot, I go at irregular times so I always gotta ask a different person. And when I do that, I'll get some guys who dont know how to spot and help too much or too little so i dunno I guess thats the price you gotta pay..

    I'm not looking forward to my first few barbell workouts, I'll be starting at like 115 haha oh well gotta start somewhere right?
     

Share This Page