Ferrous' Training Log + Pics

Discussion in 'Training Logs' started by Ferrous, Feb 14, 2007.

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  1. Ferrous

    Ferrous New Member

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    Goals
    More muscle, less bodyfat.

    Workout Split
    Chest & triceps
    Legs & calves
    Off
    Back & biceps
    Shoulders & calves
    Off

    Staple Supplements
    Multivitamin
    Fish Oil
    Green Tea Extract
    Whey
    BCAAs + Leucine
    Creatine
    Beta-Alanine

    [​IMG]
     
    Last edited: Nov 6, 2009
  2. Ferrous

    Ferrous New Member

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    2/13/07

    Chest & Triceps

    Incline bench 185x6, 225x6, 255x6, 275x6
    Dips BWx10, 45x8, 45x8, 45x6
    Dumbell bench press 90x10, 95x10, 100x8, 105x5, 105x6
    Skullcrushers 70x10, 80x8, 80x8, 90x6

    no time for cardio :(
     
    Last edited: Feb 14, 2007
  3. TZ

    TZ Banned

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    pretty huge dude, what happened to your back?
     
  4. Ferrous

    Ferrous New Member

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    Nothing serious, happened while deadlifting, felt a sharp pain in my lower back and couldn't lift for a few weeks. I try to stay away from maxing alltogether now, doesn't seem very beneficial anyways...
     
  5. Ferrous

    Ferrous New Member

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    2/14/07

    Off day, no cardio.

    Hit 4500c, about 375g protein. Had a few sweets, doesn't matter.
     
  6. Ferrous

    Ferrous New Member

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    2/15/17

    Back & biceps

    Incline dumbell curls 45x8, 50x8, 50x6, 55x6
    Hyper extensions 45x8, 45x8, 45x8
    Fixed bent over rows 90x8,105x8,115x6
    Fixed preacher curls 70x8,80x8,80x8,80x6
    Lat pull downs 120x8,135x6,150x6,150x6
    Fixed rows, usually do seated here but old lady wouldn't leave... 70x8,70x8,70x6,70x6
    Hammer curls 40x8, 45x6,50x6,55x6

    20m cardio

    Tried a new stim today ALRI Venom Hyperdrive 3.0, I didn't really like it, made me sweat but not much energy. I usually use AMP, gets me to sweat + energy but figured I'd try something new.
     
  7. Ferrous

    Ferrous New Member

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    2/16/07

    Shoulders & Calves

    Military 135x10,185x8,195x8,205x6 PR
    Fixed shrugs 315x8,365x8,365x6,405x6
    Seated calf raises 185x10,205x10,205x10,215x10
    Lateral raises 30x8,30x8,30x6,30x6
    Rear laterals 105x10,120x8,135x8,150x8
    Standing calf raises 315x10,365x8,365x8,405x8
    Dumbell military 70x10,75x8,80x8,85x6 PR

    20m cardio

    Switched back to AMP today, worked much better than Venom 3.0, but i'll give it another go in a couple days...
     
    Last edited: Feb 18, 2007
  8. Ferrous

    Ferrous New Member

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    2/17/2007

    Off/no cardio

    Taking the day off for a Three Days Grace/Flyleaf/Red concert. :noes: TDG cancelled last minute last show I went to, this one is gtg.

    Calves are a little sore from yesterday, must have done something right.
     
  9. Ferrous

    Ferrous New Member

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    Yesterday's concert kicked major ass, TDG is so much harder live, made me want to hit the gym. I need to start going to more concerts...

    2/18/07

    Legs

    Squats 225x10,315x8,385x6,435x6,465x6 PR
    Stiff-leg deadlift 225x8,225x6,225x6
    Leg press 585x8,675x6,675x6,765x6
    Leg curls 225x8,240x6,240x6,255x6
    Leg extensions 225x8,240x6,240x6,255x6

    No cardio.
     
  10. Ferrous

    Ferrous New Member

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    2/19/07

    Chest & Triceps

    Skullcrushers 80x8,80x8,80x6,90x6
    Incline bench 185x10,225x8,255x6
    Dips BWx10,45x8,45x6,45x6
    Dumbell bench 85x10,95x8,105x8,115x6
    Tricep pulldowns 120x8,130x6,140x6,150x6
    Dumbell flys 40x8,40x8,45x6,45x6

    20m cardio.

    Not a very good workout today, just wan't feeling it. Probably due to yesterday's intesity.
     
  11. Ferrous

    Ferrous New Member

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    Last edited: Feb 21, 2007
  12. JeremyD

    JeremyD New Member

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    I have the same belt. It's pretty safe to say you'll never go back to a prong belt again.



    Nice lifts too:cool:
     
  13. Aradia

    Aradia New Member

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    Location:
    the ATL
    ...whats wrong with havin girl-y squats? :squint: ...

    heh heh, kidding.
     
  14. Ferrous

    Ferrous New Member

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    2/21/07

    Back & Biceps

    Incline dumbell curls 45x8,45x8,50x6,50x6
    Hyperextensions 45x8,45x8,45x6,45x6
    Fixed bent over rows 90x8,105x6,105x8,115x6
    Fixed preacher curls 70x8,70x8,80x6,80x8
    Lat pulldowns 120x8,135x6,135x6,150x6
    Seated rows 150x8,180x8,210x6,225x6
    Hammer curls 45x8,45x6,50x6,50x6,50x6 (Meant to grab 55s on last set, I cried when I realized my mistake.)

    20m cardio
     
  15. michael

    michael FLORIDA > *

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    pics of you?
     
  16. Ferrous

    Ferrous New Member

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    1st post numbnuts.

    :nono:
     
  17. michael

    michael FLORIDA > *

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    :mamoru:

    they took so long to load i didnt see 'em :squintd:
     
  18. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    nice squat! What type of squats do you do (wide stance, close stance, etc)?
     
  19. Ferrous

    Ferrous New Member

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    Shoulder width stance, A2G . Hoping to hit 495x6 before my bulk ends, shouldn't be a problem.

    I don't use any lifting gear yet, Inzer belt & briefs are on the way. I'll only use them on heavy sets, if at all.

    I actually had some vascularity in my quads after my last leg day, never happened to me before...

    :coolugh:
     
  20. Ferrous

    Ferrous New Member

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    2/22/07

    Shoulders & Calves

    Military press 135x10,195x6,205x6,210x6 PR
    Fixed shrugs 315x8,315x8,405x6,405x6
    Seated calf raises 185x10,205x8,205x8,225x8
    Lateral raises 25x8,30x6,30x6,30x6
    Rear deltoid flys 120x8,130x6,140x6,140x6
    Standing calf raises 315x8,315x8,405x8,405x8
    Dumbell military 75x8,80x8,85x6,90x6 PR

    20m cardio.

    Pretty kickass workout...
     
    Last edited: Mar 2, 2007
  21. Ferrous

    Ferrous New Member

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    2/23/07

    Off/No cardio

    Here's what I ate today...

    [​IMG]
     
  22. Ferrous

    Ferrous New Member

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    2/24/07

    Legs

    Squats 225x10,315x8,365x6,425x6,475x6 PR (No belt/wraps)
    Fixed stiff-leg deadlifts 225x6x3
    Leg press 585x8,675x6,675x6, 765x6
    Leg curls 225x8,240x6,240x6,255x6
    Leg extensions 240x8,255x6,255x6,262.5x6

    2nd to last squat set I felt pain in my left leg between my kneecap & shin. Being the animal that I am, I kept going :rofl: . Felt it even more on the PR set. It was a little nagging the rest of the workout, especially on leg extensions. It happens when I bend at the knee, may have to lay off squats next week or go easy. I shot up in weight in pretty fast this week, may have something to do with it...

    :hs:

    No cardio.

    P.S. Anyone know if I can change the name of this log somehow?
     
  23. Ferrous

    Ferrous New Member

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    2/25/07

    Chest & Triceps

    Incline bench 185x10,225x8,255x4
    Skullcrushers 80x8,80x8,90x6,90x6
    Dumbell bench 90x8,105x8,115x6,125x5 PR
    Dips BWx8,45x8,45x6,45x6
    Fly machine 180x8,180x6,180x6,195x6
    Tricep pulldowns 120x8,130x6,140x6,150x6

    20m cardio.

    Good workout, my incline bench keeps going down but my dumbell bench keeps going up, :dunno:.

    My knee doesn't feel any better today, pretty stiff this morning but it loosened up in the gym. It hurts to bend it back, I can pull it back with my hand but it feels tight. It's even a little painful to walk now... Im going to wrap it in an Ace bandage + ice for a few days and hopefully it gets better, if it doesn't I'll have to see a doctor... I just turned 22 8 days ago and I'm pretty sure I am no longer covered by my parents' insurance + I don't have any... :ugh:
     
  24. Ferrous

    Ferrous New Member

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    2/26/07

    Off/No cardo

    Knee felt a lot better this morning, got some flexability back and walking is bearable again. If I wasn't icing it yesterday I had it in a stabilizing knee brace. Don't need the brace anymore, but to play it safe I will use an Ace bandage + 600mg Ibuprofen for the next few days.


    [​IMG]

    4667 kcal,348p,420c,175f

    Not really ideal choices today, oh well.

    :bigthumb:
     
    Last edited: Mar 18, 2007
  25. Ferrous

    Ferrous New Member

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    I was bored and found some old skinny pics of me, they're about a year old and I was about 50lbs less than what I am now...

    [​IMG]

    [​IMG]

    [​IMG] <--- Different undies... :naughty:

    [​IMG]

    Last one looks okay, others are...

    :iough:
     
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