Hey Kid, You wanna toy? How bout a bike? NO!

Discussion in 'Training Logs' started by Satellite, Mar 16, 2010.

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  1. Satellite

    Satellite Guest

    How about a log?

    [y]jJSQNOWAvBA[/y]

    What rolls down stairs
    alone or in pairs,
    and over your neighbor's dog?
    What's great for a snack,
    And fits on your back?
    It's log, log, log

    It's log, it's log,
    It's big, it's heavy, it's wood.
    It's log, it's log, it's better than bad, it's good."

    Everyone wants a log
    You're gonna love it, log
    Come on and get your log
    Everyone needs a log
    log log log

    *whistle*
    LOG FROM BLAMMO



    Been lifting for a while, need to keep better track. Goal is to get strong. And lean.

    Reason I started today is that I had hernia surgery and a nerve released one month ago. So I can lift a bit heavier now.


    Today was leg day. I didn't sleep well. I am trying to cut out wheat as I think I have celiac disease. And I worked late today.

    Gym 12pm-2pm

    Dynamic warm up
    Foam Roll

    Squats Raw no gear (Unless Chucks count)
    135x20
    225x20
    315x15
    405x10
    505x 3
    550 Failure Didn't complete lift. Came down too slow. Didn't feel comfortably pushing out of the lift.

    Really felt burnt out on the last set, Been on my feet all day at work. Winded. Cardio is absolute garbage right now. I sure am bloated and just generally feeling shitty. Core strength is weak, and I am still nervous when getting heavy. Just no confidence in my hernia repair yet. Even though it is fully healed.

    Deadlifts
    315x5
    405x5
    405x5
    405x5
    405x5

    Wow, totally spent, and core is trash. Felt scared to build up interstitial/core pressure.

    Leg Extensions
    15x260
    15x260
    10x260

    Couldnt finish the last set to 15.

    Leg Curls
    15x220
    12x220
    12x220

    My brother was there, and we decided to go to the cardio room and throw the football around and I ran a couple routes. Totally gassed after the third route.
     
  2. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    ren & stimpy ftw.

    strong work.

    what's your height/weight/bodyfat/shoesize/penor length/penor girth/air speed velocity of a laden swallow?
     
  3. Satellite

    Satellite Guest

    6 foot 255 sloppy. 9 inches. 7inches in circumference at thickest point. African or European?
     
  4. Satellite

    Satellite Guest

    Tuesday March 16th.

    Back Day

    [y]zqdxy43ctaA[/y]

    Legs were not too sore today. Dynamic warm up and foam roll.

    Trying to keep 30 seconds between sets. No straps unless really needed to build grip.

    Iso Lateral Pull down machine
    4 plates x 20
    6 Plates x 15
    8 plates x 10
    10 plates x 4

    Feeling good. Making sure to get full ROM. Because I feel that is super important. Last set grip gave out way early.

    Low Row Platform
    10x3 plates
    10x4 plates
    10x5 plates

    Chest Pulls
    20x200lbs
    15x220lbs
    10x260lbs
    5x290lbs

    Barbell Shrugs
    315x20
    405x10
    Grip Gave out here. Put on Straps.
    500x5
    500x5

    Lat Cable Pull Down
    10x220
    10x240
    5x260
    Used straps. I was spent.

    Threw about 60 passes to my brother.(Football) Then ran 20 full court basketball sprints. Sure they were slow. But I ran hard. I felt like I would die. (I am a complete pile of shit when it comes to running.) Then ran 25 full court layup drills.

    Shot around for 30 minutes.

    Post workout Myoplex shake cuz I was lazy and didnt make my own. Also 7 grams BCAA's after lifting and before basketball.

    I ate like shit. Did great at lunch and had like a pound of chicken tits. Benefits of working at a restaurant. After work I stopped at the restaurant next door and had hummus,BLT, and Carrot Cake.
     
  5. Satellite

    Satellite Guest

    Wed March 17th

    Off day.

    Just did my static stretch routine. 30 second holds. Need to work on stretching my Psoas muscle more.
     
  6. Satellite

    Satellite Guest

    Saturday March 20th

    Shitty fucking Chicago weather. Yesterday was 60 and nice. Today was 31 and raining snow.
    CHEST DAY

    Working full ROM. nice steady slow concentrated lifts.

    Flat Bench
    225x20
    265x15
    315x10
    365x5
    365x5

    INCLINE ISO Lateral Press
    4 plates x 20
    6 plates x 12
    6 plates plus two 25s x 5
    6 plates plus two 25s x 5

    Decline Iso Lateral Press
    6 Plates x 15
    8 Plates x 12
    10 Plates x 5

    I kinda wish I could do the decline bench. But I have no spotter and it just looks like its bad for the knee joints to hold that type of weight.

    Peck Deck
    240 x 10
    240 x 10
    240 x 10

    Played basketball a bit, Just shot around and ran and did full court layup drills for a real nice sweat at the end.
     
    Last edited by a moderator: Mar 20, 2010
  7. patt

    patt New Member

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    what a beast
     
  8. Satellite

    Satellite Guest

    Leg Day!!!
    Monday March 22nd

    Dynamic Warm up

    Deep Squats. Way below parallel. Literally couldn't crouch any more.
    135x20
    225x20
    315x12
    315x12
    315x12

    Deadlift
    315x5
    365x5
    405x5
    405x5

    Hack Squats to parallel on Smith machine
    225x20
    315x15
    365x10
    405x5

    Leg Extensions
    260x15
    260x15
    260x8
    Total Burnout of Quads. Couldn't have done one more.

    Leg curls
    260x15
    260x15
    260x15

    6 grams BCAAs. Shower. 50 gram Brotein shake.

    Just ate a big chicken breast too.
     
  9. Satellite

    Satellite Guest

    Tuesday March 23rd

    Back and Shoulders.

    ISO lateral pulldowns
    20x4 plates
    15x6 plates
    10x 6 plates plus two 25s
    5x 8 plates

    LOW ROW Chest Pulls
    20x220
    15x260
    10x280
    6x300
    4x320

    Shoulder Press Dumbbells
    80x15
    90x12
    100x6 pita to get up with no spotter.

    Lat Pull Down super wide grip
    180x15
    200x10
    220x8

    Dumbbells Shrugs
    130x10
    140x10
    150x10

    Seated Overhead Press full deep ROM to chest.
    135x20
    155x15
    185x8
    225x1 I was spent. Usually I don't go so low. Didn't want to injure myself.

    Shot baskets for 30 mins.
    50 gram brotein shake. Just ate three grilled boneless breasts from KFC. So good.
     
  10. Satellite

    Satellite Guest

    Triceps and Biceps

    Straight Bar Curls Strict Form
    30xbar
    20x65
    15x95
    10x115

    Truck Drivers
    20x70
    15x80
    12x90
    10x100

    Dumbell Curls Hammer
    60s x 20
    70s x 15
    80s x 10

    Tricep Rope Extensions

    85lbs x 15
    90lbs x 10
    90lbs x 10

    EZ Curl Bar
    85lbs x 20
    105lbs x 15
    125lbs x 10
    145lbs x 5

    Skull Crushers (Never Done these Before)
    60lbs x 10
    70lbs x 10
    80lbs x 10
    90lbs x 10
    100lbs x 5

    Right about the time I hop on the decline ab board I get a call from my bank telling me someone stole my card and was trying to use it. Ran down to my locker and find out someone busted into my shit and stole it. Awesome.

    50 Gram Brotein shake. 2 Chicken Breasts.

    Work had some pork tacos. So I ate 3. I am an emotional eater.
     
  11. Sylva

    Sylva New Member

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    what are truck drivers?
     
  12. Satellite

    Satellite Guest


    Kind of like a two handed behind the neck press. Its just what I have called them since high school. Like a tricep extension. But with a dumbbell.
     
  13. Satellite

    Satellite Guest

    Also, I just got back from Quads gym here in Chicago. I met up with a power lifting trainer. At a real gym with chalk and round weights and shit. I figure the place Ed Coan pulls is good enough for me.

    Right now my best pull would be like 450 and I have only done deads for like 6 months. My form is a joke. I want someone to help me as I have really no idea.
     
  14. Satellite

    Satellite Guest

    Thursday March 25th

    Had some soreness in the back and arms today. So Skipped Chest and did legs. I wont be able to work out tomorrow. Going fishing with my Dad.

    Squats really deep again. Using smith machine for spotter. Lock outs set where I would have to go well past parallel.

    135x20
    225x10
    315x10
    405x5
    455x1

    Stiff Legged Deads
    135x10
    225x10
    315x10
    365x5

    My technique sucks. I pull more using stuff legged deads than regular or sumo.

    Leg Press
    Just started throwing on plates and going to failure.
    Started with 10 plates, Ended up going to 22. Did 6 sets.

    Tried some glute ham raises on the lat pulldown. The seat is too narrow. I did three then slipped off.

    Leg Curls
    Leg Extensions.

    Played basketball for an hour.
     
  15. PcH

    PcH Guest

    got damn youz a big fucker
     
  16. Satellite

    Satellite Guest

    Only gonna get bigger. My midsection is still fucked and sore and weak. 6 weeks post hernia surgery. Been off for a while before I started this blog back up. Shit, I still have a scab from where they cut me.
     
  17. Satellite

    Satellite Guest

    Saturday March 27th 2010.

    Chest
    Trying to get a crazy chest pump. Took 10 grams of Arginine pre workout.

    Flat Bench (Pretty Narrow Grip)
    225x30
    265x15
    265x15

    Incline Bench
    135x20
    185x20
    225x15

    Triceps were giving out. Still sore from the other day.

    Iso Lateral Decline press
    6 Plates x 25
    8 Plates x 18
    10 Plates x 10

    Iso Lateral Wide Chest
    6 Plates x 15
    8 Plates x 15
    8 Plates x 15
    10 Plates x 3 I was burnt the fuck out. Pump Achieved.

    Peck Deck
    260 x 10
    260 x 10
    260 x 10


    No basketball or cardio. I have to work tonight. Up early in the morning for personal training session at Quads. Legs are still jelly. Rough water on the boat didn't help. I need to up the food intake. I am starting to lean out a bit this week. Maybe Ill add in a protein shake somewhere.
     
  18. Satellite

    Satellite Guest

    Sunday March28th
    Quads Gym
    Met up with a trainer and worked form on the big three. Met a cool powerlifter chick that knew her shit. Way nicer equipment and chalk. Oh my good God Chalk. I muscled up 500 dead. It was ugly. Powerlifter chick corrected my horrible squat form. Bar was too high on the neck and I was not lowering correctly. Nice that someone knew what to look for. Since I couldn't see.

    Now I am gonna crush some IHOP like a God Damn MAN.
     
  19. Satellite

    Satellite Guest

    Monday March 29th 2010

    Back


    Man I was sore today. Foam Rolled like a Mo Fo. General good soreness.

    Iso Lateral Pull Down
    2 Plates x15
    4 Plates x12
    6 Plates x10
    8 Plates x8
    8 Plates + 2 25s x 4

    Dumbell Shrugs
    120s x 15
    130s x 10
    140s x 8

    Nautilus T-Bar Row (I fucking love this thing)
    Worked without Straps to maximize grip strength. Hook Grip.
    2 Plates x 20
    3 Plates x 15
    4 Plates x 12
    5 Plates x 8
    6 Plates x 2

    Lat Pull Down
    180 x 15
    200 x 12
    220 x 8
    240x 6

    7 Grams BCAAs

    Shot baskets for 30 mins. I should just ride the elliptical or run. But I get so bored. But at least I try and sprint and what not while doing it.

    65gram Brotein shake.
     
  20. Satellite

    Satellite Guest

    Tuesday March 30th 2010

    Chest

    I know I did chest like 4 days ago. But I am trying to get a routine where I do Back/Mon, Chest/Tue, Off/Wed, Shoulders/Thurs, Legs/Fri, BiTri/Sat, Off/Sun.

    I went light focused on form. Not trying to burn out etc.

    Dynamic Warm Up.

    Flat Bench
    135x10 Reg Grip
    135x10 Narrow Grip
    135x10 Wide Grip
    All Without rest between.

    Then.
    225x 15
    265x10

    Iso Lateral Decline Press
    6 Plates x 15
    8 Plates x 12
    10 Plates x 8
    12 Plates x 3 (Had To get someone to hold the last two in place.)

    At this point I am feeling a bit of bicep tendinitis.

    Iso Lateral Incline Press
    6 Plates x 12
    6 Plates + 2 25s x 8
    8 Plates x 5

    Iso Lateral Wide Chest
    6 Plates x 15
    8 Plates x 12
    10 Plates x 8
    12 Plates x 3

    Did 100 situps regular.
    Did 100 Decline situps.

    Basketball shoot around for 30.

    50 Gram Brotein before workout
    60 Gram after
    3 Chicken Breasts Corn Mashed Potatoes.
     
  21. Satellite

    Satellite Guest

    Wed March 31st

    Scheduled Off Day
    Drank some brotein and worked.
     
  22. Satellite

    Satellite Guest

    April 1st 2010

    Personal Training Session.

    Squats Worked form. Trying to push through heels instead of balls of feet. More powerful/less balanced. Depth and everything else is pretty good. Was taught wrong pretty much whole life so working through some things.

    315x12
    365x5
    365x5
    365x5
    365x5
    365x5

    Leg Press 20 Plates
    5 sets of 5.

    Stiff Legged Deads for form.

    Leg curls to failure.

    70 Gram Brotein Shake. Pre Workout used Jack3d and 50 Gram Brotein.
     
  23. grimstone

    grimstone magic murda bag OT Supporter

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    sick numbers
     
  24. Satellite

    Satellite Guest

    Thanks man. Really into it now. Once form locks in numbers will start to skyrocket.
     
  25. Satellite

    Satellite Guest

    April 2nd 2010

    Off Day

    Very fucking sore.
     
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