fatcow's not-so-fat log

Discussion in 'Training Logs' started by fatcow, Jan 25, 2009.

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  1. fatcow

    fatcow OT Supporter

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    height: 6'3
    weight: 197
    age: 21

    1/23/09
    legs

    leg extention:
    140x12
    140x12
    160x12

    skwats:
    185x8
    185x8
    195x6

    leg press:
    270x12
    360x9
    410x6
    410x6

    leg curl:
    120x10
    130x10
    130x10

    seated calf raise:
    90x ashitload

    calf raise using leg press machine (not freeweight):
    290x ashitload

    hadn't done legs in 3 weeks due to sprained ankle so i kept volume low, however i can't even walk down the stairs from that small workout
     
  2. fatcow

    fatcow OT Supporter

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    1/24/09
    shoulders

    DB press:
    warmup 40x12
    55x10
    60x8
    60x7

    standing barbel press/superset with front db raises:
    75x10 / 20x8
    75x8 / 20x7
    75x6 / 15x9

    some stupid standing side lateral raise machine that I'm not using again:
    50x8
    50x7
    40x9

    rear delt flys:
    15x12
    15x12
    15x10

    shrugs on smith press:
    195x8 (3 sets)

    behind the back shrugs:
    195x8 (3 sets)
     
  3. fatcow

    fatcow OT Supporter

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    always only stuck with 12-15 sets for my major muscle groups, but starting this week im gunna go for 18-20, perhaps do 4 sets of every exercise instead of 3, ill probably notice huge differences in my gains
     
  4. gubment cheese

    gubment cheese New Member

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    18-20 reps for 4 sets? what is your training goal?
     
  5. fatcow

    fatcow OT Supporter

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    18-20 sets per large muscle group
     
  6. fatcow

    fatcow OT Supporter

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    Chest/Tris

    (had to make up shoulders 2 days ago so that may have been why my incline was so weak)

    Incline BB
    135x12
    145x10
    155x8
    165x5

    Flat BB
    185x8
    185x6
    185x5

    Cable Flys (I bring my fists together in front of me like a normal cable fly, then bring them in and touch my chest, then extend back out, and then back to starting postion...mad pumps)
    45x8
    40x8
    40x8

    Dips (bodyweight)
    3 sets x fail

    Incline DB Fly
    35x10
    35x10
    35x10

    Overhead Tricep Rope Extension (on cybex pulley)
    90x10
    90x9
    90x8

    Tricep Pressdown / Superset with reverse tricep pressdown
    120x10 / 100x7
    130x9 / 100x7
    130x8 / 90x7 (dropset 70x5)

    Good workout, got mad pumps. Weight felt a little heavy on some lifts, due to shoulders + my pre-workout meal (don't ask). Next week I'm going to try and do almost 4 sets of everything instead of 3 though.
     
  7. fatcow

    fatcow OT Supporter

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    Back/abs (did bi's randomly the other day so I didn't bother today)

    Deadlifts
    135x10
    185x10
    225x7
    245x7
    265x5

    Haven't done DL's in a couple weeks, plan on going up 10lbs a week hopefully now.

    Widegrip Pullups
    bodyweight x 10
    bodyweight x 7

    hammer strength incline row (I think thats what its called)
    140x12
    180x10
    180x9
    180x8

    Widegrip lat pulldown, neutral grip
    140x10
    140x9
    140x8

    Face Pulls
    60x12
    60x12
    60x12

    (will try doing more weight next week if I can hold form)

    Abs
    Floor crunches, leg raises, oblique crunches (giant set, 3 sets, 12 reps per exercise, about 60-90sec rest)
     
  8. fatcow

    fatcow OT Supporter

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    Legs

    Leg Extention - warmup
    150x12
    170x10
    170x10

    Skwats
    135x10
    185x9
    195x6
    185x7

    Leg Press
    360x10
    410x8
    450x6

    Leg Curl machine (sitting)
    110x12
    130x8
    120x10

    Lunges (db's)
    30x10
    30x10
    30x10

    Calf Raise, seated
    125x a lot
    125x a lot
    125x a lot

    Calf raise using leg press
    250x a lot
    250x a lot
    250x a lot
     
  9. fatcow

    fatcow OT Supporter

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    Incline DB press - felt heavy
    50x12 warmup
    65x10
    70x8
    70x6

    Hammer strength horizontal chest press (adding machines to mix it up)
    90x12
    110x10
    120x10
    140x8

    Hammer Strength Decline Press
    160x10
    180x10
    180x8

    Incline DB Fly
    35x10
    35x10
    35x10

    Bodyweight Dips, 3 sets x fail

    Triceps
    V-bar tricep pressdown
    130x12
    130x10
    130x10

    Reverse tricep pressdown (1-arm, pulley)
    45x10 each arm
    45x10 each arm

    abs
    peaced

    o ya, saw some guy doing sissy squats with 635 pounds (3-4 reps, went down about 40 degrees)
     
  10. fatcow

    fatcow OT Supporter

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    Back (got tons of hw so I didn't do bis)

    Deadlifts
    135x10
    225x10
    255x7
    275x7
    pussed out and didn't go any higher :o

    Neutral Grip Pullups
    BW x 11
    BW x 8

    Wide-grip lat pulldowns
    150x7
    150x7
    140x7
    130x7

    Close-grip cable rows
    130x10
    150x6
    140x7

    Face Pulls
    70x12
    70x12
    70x10
     
  11. fatcow

    fatcow OT Supporter

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    Legs

    Leg extension (pre exhaust)
    140x15
    140x15
    140x12

    Squats
    135x10
    185x5
    195x5
    205x5
    215x5

    SLDL
    145x10
    145x10
    145x8
    145x8

    Laying leg curl (1 leg at a time)
    70x8
    60x10
    60x10
    60x9

    DB Lunges / superset with bodyweight jump squats
    35x7 / 8
    35x6 / 8

    ^felt like puking after the last exercise so i bounced
     
  12. fatcow

    fatcow OT Supporter

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    forgot to add shoulders from last week, fuk

    Chest/tri/abs

    Flat BB
    135x10
    185x6
    205x5 (no spot, kinda easy)
    215x3 (no spot, easy)
    225x4 (spotted on 4th)
    Next week Ill probably do 210/225/225 for my 5/3/3

    Incline Smith (weights isn't deducting the smith weight)
    185x10
    205x7
    225x5

    Iso-lateral hammer strength incline
    140x10
    140x8
    140x7

    Dips
    Bodyweight x fail x 3

    Cable crossover
    45x10
    45x8
    45x8

    Tri's
    CG Bench (weak)
    95x9
    95x8
    95x8

    Straight-bar pressdown / superset reverse pressdown
    120x10 / 90x8
    130x9 / 90x8
    130xx8 / 80x7

    Abs
    Floor crunches/straight leg raises/weighted russian twist on floor
    giant set, 12 reps each, 2 sets
     
  13. fatcow

    fatcow OT Supporter

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    Back

    Deadlifts
    135x8
    185x8
    225x7
    (working)
    275x5
    315x5 :bowdown: PR
    325x3 :bowdown: PR

    1arm DB rows (strap)
    75x10
    85x9
    90x9 :bowdown:

    W-G Lat Pulldown
    150x10
    160x7
    150x8

    Face Pulls
    70x12
    70x12
    70x12

    straight-bar pressdown
    80x10
    90x9
    100x8

    Cals: 2475
    Fat: 79.1 28%
    Pro: 190.7 29%
    Carb: 273.1 43%
     
    Last edited: Feb 11, 2009
  14. fatcow

    fatcow OT Supporter

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    leg extension warmup
    3 sets

    squats
    135x10
    185x6
    205x5
    215x5
    225x5 (PR)

    Leg press
    360x10
    470x6

    Laying down ham curl (1 leg)
    70x10
    70x10
    120x10 (both legs)

    Lunges
    40x7
    40x7
    40x6

    seated calf
    3 sets (x11ty)

    standing calf
    3 sets
     
  15. fatcow

    fatcow OT Supporter

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    forgot to add my shoulder workout last week, ffffuuu
     
  16. fatcow

    fatcow OT Supporter

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    chest

    flat BB
    135x10
    185x6
    215x5
    235x3 (barely any help on last rep)
    250x1 (even less help, should definitely get next week)

    db incline
    65x10
    65x10
    70x8

    incline cable flys
    40x8
    40x7
    35x8

    bw dips
    bw x failure x 3 sets

    incline db flys
    35x10
    40x9
    40x8

    tricep shit, seated calf raise, abs, 10mns elliptical
     
  17. fatcow

    fatcow OT Supporter

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    back

    deadlifts
    135x10
    225x10
    275x7
    315x5

    felt kinda poopy so stopped the deads

    bent over BB row
    135x10
    135x9
    135x7

    WG lat pulldown
    160x8
    150x8
    140x8

    bent over bb row
    80x8
    75x8
    75x7

    face pulls
    70x12
    70x12
    70x12

    biceps
    10minute bike/100 cals
     
  18. fatcow

    fatcow OT Supporter

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    Feb 23

    Shoulders/traps/abs/cardio
    DB Shoulder Press
    40x10
    55x10
    55x8
    55x8

    Strict Press
    80x10
    80x8
    80x8

    Seated front DB raise / superset with side lateral raise
    20x10 / 20x7
    15x10 / 15x8
    15x9 / 15x7

    Rear delt flys
    15x12 (x3)

    DB Shrugs
    80x10
    85x8
    85x8

    Smith Press behind the back shrugs
    225x8 (x3)

    Abs
    Regular floor crunch, leg raises, weighted russian twist (25lbs)
    giant sets x3, 10 reps each exercise

    Elliptical (HIIT) 11minutes 130cals


    Macros
    Total
    2,424 cal
    54.8 fat (15g sat)
    194.7 carb
    251.6 protein
     
  19. fatcow

    fatcow OT Supporter

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    Bad day, decided to do chest the day after i did shoulders because my knee is fucked up from banging it on something while i was wasted saturday, tried to do legs but failed and didn't want to do back cuz i wanna do heavy deads

    chest (weak but better than nothing)
    db incline press 65x10
    75x10
    75x9
    75x7

    hammer strength iso-lateral decline
    180x10
    200x10
    200x9
    200x8

    incline db flies
    40x10
    40x8
    40x8

    cable x-over
    50x10
    45x10
    40x10

    tris
    rope pressdown, 130x10 x 3
    reverse pulley pressdown 40x10 x3

    HIIT
    10mns 100cals (1 minute on 1 off)


    macros
    Total
    2,840 cals
    106.1 fat
    174.5 carbs
    260.7 protein
     
  20. fatcow

    fatcow OT Supporter

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    Back (was in a rush today so it wasn't the best workout)

    Deads
    135x11ty
    185x11ty
    225x7
    275x7
    315x6 PR :bowdown:

    really pushed myself on that last DL set, got light-headed, decided that was enough

    WG Lat Pulldown
    170x10
    170x8
    160x8
    150x8

    CG Cable Row
    140x10
    150x8
    150x8
    150x6

    Face Pulls
    70x12 (x4)

    Biceps
    DB Curl
    40x8 (each arm, obv)
    35x8
    30x8 (about a 1-2-3 count)

    Hammer curls on cybex machine using tricep rope (both hands)
    80x10
    90x8
    90x7

    Abs
    Weighted Crunches (25lbs on chest, ~10 reps 3 sets)

    Had to tan :mamoru: and watch the Red Wings so I bounced

    Macros: Total
    2,292 cals
    62.0 fat (16g saturated)
    198.1 carb
    191.0 pro (weak)

    Cheated a little and had a bag of popcorn + a fanta orange soda (both not added in)
     
  21. fatcow

    fatcow OT Supporter

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    Knee was still sore so I just busted out an arm day yesterday (have only had an "arm day" maybe 3x in the past 4 months)

    arms
    incline DB curl (about 60 degrees)
    35x10
    35x8
    35x8

    incline hammer curl
    30x10
    30x8
    30x8

    concentration curl (with negatives after every set)
    25x10 (+8)
    25x9 (+6)
    25x8 (+6)

    ez-bar curl (overhand grip)
    60x8
    60x8
    60x6

    trs
    CG bench
    115x10
    125x8
    125x6

    V-bar tri pressdown
    140x12
    150x8
    150x8 (full rack, perfect form too :bowdown:)

    1-arm reverse grip pressdown (pulley)
    45x10
    45x10
    45x8

    abs
    rope crunches
    140x12
    150x10
    150x10

    roman chair leg raises w/10lb dumbbell
    bw+10x12
    bw+10x10
    bw+10x8

    elliptical, 9:50, 100cals
     
  22. fatcow

    fatcow OT Supporter

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    Legs - didn't do them last week so I felt kinda meh

    leg extension
    140x15
    160x12
    160x12

    squats
    135x11ty
    185x10
    205x8
    225x5

    leg press
    4 plates x10
    4.5 plates x8
    didn't feel the leg press today so I stopped

    SLDL's
    145x10
    145x8
    145x7

    DB Lunges
    40x8 (couldn't do another set, knee still wasn't feeling 100% bending that far)

    Lying leg curl
    130x10
    130x10
    130x10

    5min bike to get blood circulating

    little bit of abs

    macros:
    2,407 cal
    64.5 fat (15g sat)
    219.1 carb
    217.0 pro
     
    Last edited: Mar 3, 2009
  23. fatcow

    fatcow OT Supporter

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    Chest/Tri

    Flat BB Bench
    135x11ty
    195x7
    (225x5)
    (235x3)
    (250x2)

    I put ( ) around those because there wasn't many people in my gym, so the guy I asked to spot me on those sets was one of those guys that always touches the bar but says "hes not doing anything" so I'm not 100% if he helped me on those, however on the 250x2 I got the first one by myself and he helped with the second

    Smith Press Incline
    185x10
    205x6
    215x6

    Cable Xover
    45x9
    40x10
    40x10

    Incline DB Fly
    40x10
    40x10
    40x10

    Dips
    bw x 10
    bw x 10

    Triceps
    Rope pressdown
    1 arm pulley pressdown

    2 exams tomorrow, bounced.
     
  24. fatcow

    fatcow OT Supporter

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    Didn't do deads because my legs fkn kill from Monday

    WG Pullups
    BW x 10
    BW x 8
    BW x 7

    BB Rows using Smith
    135x10
    145x9
    155x7

    Hammer Strength Iso-Lateral Incline Row
    140x12
    180x8
    180x8

    Seated Cable Row
    150x9
    150x8
    150x6

    Hyperextensions
    BW+25 x 8
    BW+25 x 8
    BW x 10

    Bis
    Standing DB curl (35's)
    Reverse E-Z Curl (60lbs)
    Zottman Curls :bowdown: Just used 20's, mad pump son

    Abs

    My 2 fav ellipticals were taken so I left :hsugh:
     
  25. fatcow

    fatcow OT Supporter

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    Well, posted this earlier: got scrotal hematoma over spring break (warning: do not google image search it)

    basically my sack inflated to the size of a softball (literally...almost that big), and turned ALMOST pithch black. I woke up and thought my testies died. Went to a physicians office nearby (was in Sarasota, FL), the doc looked at my nuts for a minute then said I had to rush to the E.R. At this point I was thinking I was gonna lose a nut (or both). Went to the docs, he did a quick look and made it seem like it wasn't too serious, then I had to go get an ULTRASOUND on my ballsack. Kinda cool looking at ur balls on the screen. Anyway, chick saw that blood was flowing to both my nuts, so everything was good in that area. Doc basically said it was a really bad bruise and "would have some bruising on ur nutsack for 2 weeks, but ur Jimmies are okay."

    It's been 6 days and the color is almost back to normal, and the swelling is only bad around my left nut :mad: Hurts when I stand up/walk around though, so I'm going back to the doctors tomorrow. I pray that I can start working out again next week Monday.

    Cliffs
    : Hurt my ballsack, can't work out for a little while.
     
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