Gorilla Jeans, son

Discussion in 'Training Logs' started by ccrooks, Aug 4, 2005.

  1. ccrooks

    ccrooks New Member

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    http://www.fitday.com/WebFit/PublicJournals.html?Owner=crooksboi

    so i've been working out pretty regularly now and thought I'd start up a training log... might as well, right?

    I went on vacation (cruise) a few weeks ago and when i got back, i was the heaviest i've ever been (200+ lbs.) :eek3:

    since then, i've been pouring on the gym work and dieting right, too... so...

    current stats:
    Height: 5'9''
    Weight: 194 lbs. ( :coold: losing weight fast already)
     
    Last edited: Mar 22, 2007
  2. ccrooks

    ccrooks New Member

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    eaten today:
    breakfast (9am) : 2 scoops of protein power and a glass of 1% milk, one boiled egg
    lunch (noon) : 1/2 peanut butter sandwich
    snack (2:30pm) : small (4 oz. liquid measurement) container of honeydew melon
    snack 2 (5:30pm) : 1/2 peanut butter sandwich :yum: and a can of diet pepsi

    off work at 6:30 and going to the gym... post dinner and workout after i get back... today's shoulder day! :run:

    edit: i've already taken in about 5L of water today :noes:
     
  3. ccrooks

    ccrooks New Member

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    shoulder day: (weightxreps)

    db military press
    35x15 (warmup)
    50x10
    55x10
    60x10

    db frontal raises, palms down
    25x10
    25x10
    25x10

    db lateral raises, palms down
    25x10
    25x10
    25x10

    db frontal raises, palms facing each other
    25x10
    25x10
    25x10

    upright rows (curl bar)
    65x10
    85x10
    85x10

    rotators(not sure of the real name... picture upright rows 'til elbows are 90 degrees, then rotate around the shoulder until palms are facing forward and weights are in position like the start of military press... lower and repeat)
    30x10
    30x10
    30x10

    db shrugs
    65x10
    70x10
    75x10


    abs

    2 scoops protein/water and salad w/ tuna after workout for dinner

    2 scoops protein/water right before bed

    :wavey:

    any comments welcome
     
  4. ccrooks

    ccrooks New Member

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    LEG DAY! :run:

    Squats
    135x15 (warmup)
    225x10
    245x10
    265x10

    Leg Presses (sled)
    270x10
    360x10
    360x10

    Power Squat (rocker)
    270x10
    360x10
    360x10

    hamstring curl, single leg (really hard on my right leg, b/c i majorly pulled a hammy last year playing rugby)
    60x10
    65x10
    65x10

    leg extensions, both legs at the same time
    120x10
    140x10
    160x10

    straight leg calf raises
    200x15
    200x15
    220x15

    didn't get to do any cardio today (or my lunges or seated calf raises :mad: ) because i ran out of time... I did do all of this in a shade under an hour, though, so my HR was pretty high the entire time

    comments?

    diet post later today, when i'm done eatin'
     
  5. ccrooks

    ccrooks New Member

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    today's eats

    8am: post-gym protein shake (2 scoops and a glass of milk)
    9am: boiled egg
    noon: half peanut butter sandwich
    3pm: half peanut butter sandwich
    5pm: small amount of honeydew melon
    7:30 pm: thai food :drool:

    so what, i cheated on dinner! sue me! :o

    i'll work it off tomorrow... sigh...
     
  6. GND

    GND BBP! OT Supporter

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    Breakfast and lunch are supposed to be your biggest meals of the day :hs: and have a lighter dinner if you're trying to lose
     
  7. ccrooks

    ccrooks New Member

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    yeah, good point... i'll have to start eating more for breakfast

    i'm trying to do the "have more meals but smaller portions" thing to keep my metabolism up throughout the day. so far, it's working, but yeah, i'll start eating more in the morniing :bigthumb:
     
  8. ccrooks

    ccrooks New Member

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    so... today is
    ARM DAY

    db incline curls
    30x10
    35x10
    35x10

    preacher curls (curl bar)
    55x10
    65x10
    65x10

    reverse preacher curls (curl bar)
    45x10
    55x10
    55x10

    db hammer curls
    40x10
    40x10
    40x9 (failure :hs: )

    bb "other" curls (can't remember what these are called... it's like a standing curl with the bb, but instead of going through the curling motion, you keep the bar as close to your body as you can and pull your elbows backward :dunno: works though!)
    60x10
    70x10
    70x10

    bicep suicides (done with the multi cable machine, straight bar, no rest between sets)
    90x10
    80x10
    70x10
    60x10
    50x10
    40x10
    30x10

    skull crushers (curl bar)
    55x10
    55x10
    55x12

    rope tricep pulldowns
    100x10
    120x10
    130x10

    reverse tricep pulldowns
    110x10
    120x10
    130x10

    one arm tricep extensions
    55x10
    60x10
    65x10

    overhead tricep extensions
    40x10
    45x10
    50x10

    tricep suicides (done with a straight bar and the cable machine, no rest between sets)
    110x10
    100x10
    90x10
    80x10
    70x10
    60x10
    50x10
    40x10

    abs

    my arms are going to be worthless tomorrow :embd:
     
  9. ND379

    ND379 New Member

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    looks good :big grin:

    you seem to be really dedicated so far.

    make sure you are getting enough protein too!
     
  10. ccrooks

    ccrooks New Member

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    how much protein is too much protein? :hs:

    i usually have about 6 or so scoops/day... each scoop is 22 grams of protein, so that's 132 grams just from the protein powder :o

    is that enough?
     
  11. ccrooks

    ccrooks New Member

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    no gym today, but 3 mile run :hsd:
     
  12. ccrooks

    ccrooks New Member

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    rested today... drank last night (i know, not good) and had zero energy

    back in the gym tomorrow
     
  13. ND379

    ND379 New Member

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    some people would say you need to eat a gram for every pound you weigh. especially since you are working out. but i think between130-150 should be ok for you. :dunno:
     
  14. adrenalin112

    adrenalin112 New Member

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    i'm bulking so i'm takin in between 1.5 - 2 x my bodyweight in grams.

    weight 165lbs x 1.5 = 247g (up to 330g) It is hard to eat this much, not to mention expensive. I'm going through almost a gallon of milk each day, along with tubs of cottage cheese, yogurts, meat, fish, fruit, juice... :noes:


    for you, i'm sure you'll be safe at 195lbs x 1 = 195g (195g protein = 780 cals)

    also while cutting your daily calorie intake should be ~11 x BW.
    which puts your daily cals @ ~2100-2200. :bigthumb:
     
  15. ccrooks

    ccrooks New Member

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    methinks my calorie intake is a little less than that :eek5: on a normal day...

    i'm not exactly "cutting"... right now, i'm trying to build muscle and trim fat, so a little from column A, a little from column B. In a month or so, I'm goin to change my workouts a little bit to more reps, less weight, especially on the compound lifts... trying to "lean out" the muscle that I have... we'll see what happens, i suppose
     
  16. ccrooks

    ccrooks New Member

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    CHEST DAY
    got to the gym late today, so i had to do some waiting (the order shown is the actual order i went in... i was pissed...)

    db incline press
    40x15 (warmup)
    55x10
    60x10
    65x10

    upright bike, 17 minutes :mad: (all the benches were STILL taken and i hate wasting time in the gym with a burning passion)

    bench press (finally)
    165x10
    185x10
    195x9
    205x6 (most i've ever repped :eek5: )

    decline press
    155x10
    185x10
    185x8

    cable crosses, high to low
    80x10
    80x10
    80x10

    cable crosses, low to high
    60x10
    60x10
    60x10

    dips
    15
    12
    10
    10
     
  17. ccrooks

    ccrooks New Member

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    BACK DAY
    lat pulldowns, wide grip, palms forward
    120x15 (warmup)
    170x10
    180x10
    180x10

    lat pulldowns, wide grip, palms facing each other
    170x10
    180x10
    180x10

    lat pulldowns, narrow grip, palms facing backward
    170x10
    180x10
    180x10

    lat pulldowns, narrow grip, palms facing each other
    170x10
    170x10
    180x10

    seated rows
    160x10
    170x10
    170x10

    db bent over rows
    50x10
    55x10
    60x10

    i may have overdone it with the lat pulldowns... my back is rarely ever sore the next day, though... suggestions? :hsd:
     
  18. ccrooks

    ccrooks New Member

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    didn't get to the gym yesterday :uh:
    today's shoulder day again, though... YAY!

    db military press
    40x15 (warmup)
    55x10
    60x10
    65x10 :eek5:

    db frontal raises, palms down
    25x10
    25x10
    27.5x10

    db lateral raises, palms down
    25x10
    25x10
    27.5x10

    db frontal raises, palms facing each other
    25x10
    25x10
    27.5x10

    upright rows (curl bar)
    75x10
    85x10
    95x10
    (such a fuckin improvement over last week's)

    rotators (still not sure of the real name :mamoru: )(straight bar)
    60x10 :eek3:
    60x10 :eek4:
    60x10 :eek5:

    db shrugs
    65x10
    70x10
    70x10

    since i missed yesterday, i may go today after work to get legs :noes:

    down to 192 and looking a lot more trim :wiggle:
    before and after pics to come shortly (even though it's only been a little over a month since i've been back at it :bateman: )
     
  19. MaineSucks

    MaineSucks OT Supporter

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    it seems to me you have wayyyy too much goin on with your arm day. if you can split your arm day into a chest/tri and back/bi or visa-versa you will be golden.

    doing 6 different bicep exercises is way overtraining. if you work back and bi's you will only need two at most


    but to each his own
     
  20. ccrooks

    ccrooks New Member

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    how bad is it?
    i find that after i do my chest workout my tris are way too tired to do much
    same with back and bis
    :hs:
    like i said, i'm a semi-noob at this stuff, so all suggestions welcome :wavey:

    let me know
     
  21. adrenalin112

    adrenalin112 New Member

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    yeah, i was going to say somethin about the insane :eek3: amount of volume you work with, but i just figured... hey, he's bigger than I & puts up more weight than me, so who am i to correct. :wiggle:
     
  22. ccrooks

    ccrooks New Member

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    i'm gonna add more volume in the next couple weeks :eek5:
     
  23. MaineSucks

    MaineSucks OT Supporter

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    if your arms are feeling really tired out, try a back/tri chest/bi routine. (i think timber does it - dont quote me) you'll hit your arms twice a week.

    I wouldnt add any more volume to your workouts - try dropping the reps and upping the weight. as the saying goes "gotta lift big to get big" try doing sets of 8 or a 10, 8, 6 routine.


    just glancing over all of your workouts, you are doing too much on each day for sure. just because there are a ton of exercise for each muscle group doesnt mean you have to do all of them on the same day.
     
  24. ccrooks

    ccrooks New Member

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    good point... i DO spend a lot of time in the gym. maybe i'll break my workouts up by doing one grip one week, another grip the next week or something :dunno:

    and i don't want to get too much bigger, just want to improve on what i have (and trim some fat)... wouldn't exactly call that "cutting," though... i dunno...
     
  25. ccrooks

    ccrooks New Member

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    chest day
    i thought my energy was low today... was i ever wrong...

    wide grip bench
    135x15 (warmup)
    185x10
    195x10
    205x6:eek5:
    205x6:eek5:

    decline bench
    165x10
    185x9
    185x8
    175x9

    db incline
    60x10
    60x9
    60x8 (shoulder gave out :wtc: )

    cable crosses, low to high
    60x10
    60x10
    60x10

    cable crosses, high to low
    80x10
    80x10
    80x9

    db close grip chest press (palms facing each other, dbs touching)
    40x10
    40x10
    40x10

    dips
    20
    15
    12
    12

    abs

    feelin' good :coold:
     
    Last edited: Aug 23, 2005

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