hootpie's training log

Discussion in 'Training Logs' started by hootpie, Apr 4, 2006.

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  1. hootpie

    hootpie New Member

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    Figured I'd keep it online too just in case I want to access it from somewhere else.

    I've been working out for 6 months with a 4-day split and just switched to christophers' routine as of 3/27.

    Stats as of today, 6'3" 214lb. Diet varies from day to day...need to stick with something strict soon. I'm eating pretty clean...eggs, sandwiches, lots of meat, protein shakes, veggies, etc. Only supplements I take are a multivitamin and fish oil...need to buy some flaxseed oil.

    My numbers are (haven't done any 1rm, these are all rep'd sets):

    Bench: 5x75lb DB's
    Squat: 4x185
    Deadlift: 5x245

    I want to be benching at least 120lb DB's, squatting 400, and deadlifting 500. I'm going to have to start doing a lot of cardio and will be playing basketball during summer (2 games a night), so I expect that to slow my progress, but if I can get these numbers by this time next year, I'll be happy.

    Everything is in reps x weight format

    3/27/06 Monday
    Squats 5x5
    5x115
    5x135
    5x155
    5x175
    4x185

    Deadlifts 5x5
    5x135
    5x185
    5x225
    5x225
    5x245

    Bench Press 5x5 (DB's) ended up doing these AFTER incline
    5x40
    5x45
    5x55
    5x60
    5x65

    Incline Press 2x12-20 (DB's)
    12x55
    10x55


    Edit: Started cutting 4/17/06 - 215lb ~18% BF
     
    Last edited: Apr 18, 2006
  2. hootpie

    hootpie New Member

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    3/29/06 Wednesday
    Lunges 4x8 (big shock to my system...still learning form)
    8x45
    8x45
    8x50
    8x50

    Good Mornings 3x8-12 (also a big shock to my system...still learning form)
    8x45
    8x50
    8x50

    Shoulder Press 5x5
    5x35
    5x40
    5x45
    5x50
    5x55

    Pullups 4xmax
    Still can't do pullups unassisted, so I'm not keeping track yet. I'll probably use the assisted pull-up machine that I do my dips on, but it feels really unnatural.

    Dips 4xmax (machine assisted, weight = amount of assistance)
    8x90
    8x80
    8x70
    8x60
     
    Last edited: Apr 4, 2006
  3. hootpie

    hootpie New Member

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    3/31/06 Friday
    Squats 3 reps
    3x195

    Bent-over Rows 5x5
    5x75
    5x95
    5x115
    5x135
    5x155

    Incline Bench 5x5 (DB's)
    5x50
    5x55
    5x60
    5x65
    5x70

    Tricep Extensions 2x12-20 (DB 1 arm)
    12x25
    12x20

    DB Curls 3x8 (DB's)
    8x30
    8x30
    7x35
     
  4. hootpie

    hootpie New Member

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    4/3/06 Monday
    Squats 5x5
    5x115
    5x135
    5x155
    5x175
    3x195 (should have slept more the night before and eaten sooner)

    Deadlifts 5x5
    5x135
    5x185
    5x225
    5x245
    5x275 (I was seeing stars after this)

    Bench Press (DB's)
    5x50
    5x55
    5x60
    5x65
    6x75 (felt strong doing the 65's, so I went with the 75's...I think I could have gotten the 80's)

    Incline Bench 2x12-20
    12x55
    10x55 (I was all out at this point...I tried for an 11th rep, but I didn't get farther than a couple inches)
    Didn't improve from last week because last week I did incline before I did flat.

    I'm exhausted and I'm going to sleep very soon...I can tell I'm going to be tired tomorrow as my body recovers.
     
  5. hootpie

    hootpie New Member

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    Overall, I'm really liking this new routine. I find myself being really exhausted on Monday night/Tuesday. I'm also pretty damn exhausted the rest of the weekdays too, but I like it.
     
  6. hootpie

    hootpie New Member

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    4/3/06 Wednesday

    I'm probably not going to go to the gym today...left shoulder has been really bothering me. Thought about going to do just lunges and GM's, but I'd need to clean/press to get the bar on my back and I think that'll irritate my shoulder even more.

     
  7. hootpie

    hootpie New Member

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    4/7/06 Friday

    My shoulder is feeling a little better, but I'm going to take today off so it's at 100% tomorrow. I'm going to do today's workout tomorrow.
     
  8. adrenalin112

    adrenalin112 New Member

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    you got beef with doing barbell flat/incline bench press? :dunno:
     
  9. hootpie

    hootpie New Member

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    I just prefer dumbbells...I'm one of those people that will overcompensate with my strong arm and my weak arm will stay weak. I'm using DB's to prevent that from happening. I've also read in a lot of articles that DB's force you to use stabilizer muscles and that will prevent injury.
     
  10. hootpie

    hootpie New Member

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    3/31/06 Saturday
    Squats 3 reps
    3x195 (same weight as last week...I think it's because I didn't wait long enough after I ate...I felt really full and really weak)

    Bent-over Rows 5x5
    5x95
    5x115
    5x135
    5x155
    5x165 (still felt really full and weak)

    Incline Bench 5x5 (DB's)
    5x55
    5x60
    5x65
    6x70 (had a spot help me get the weights off my chest...did it solo rest of the way)
    5x75
    (had a spot help me get the weights off my chest...did it solo rest of the way)

    Tricep Extensions 2x12-20 (DB 1 arm)
    Didn't do these because it was stressing my shoulder too much.

    DB Curls 3x8 (DB's)
    8x30
    6x35
    5x40 (light assistance on the last rep)

    Dropped the reps and increased the weight on DB curls to throw something new at them...I've been stuck at 30-30-35 for too long now.
     
    Last edited: Apr 11, 2006
  11. hootpie

    hootpie New Member

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    4/11/06 Tuesday

    I ate really poorly this morning...woke up at 11am and ate a granola bar, then an hour later I had a little bit of rice and barely any chicken. About an hour before my workout I ate a banana and had a protein shake. Shitty numbers to show for it.

    Squats 5x5
    5x115
    5x135
    5x155
    5x175
    3x190 (so spent at this point)


    Deadlifts 5x5
    5x135
    5x185
    5x225
    5x245 (my right ear drum felt like it was about to tear for some reason)
    0x0 (I was so tired I didn't even do my last set)

    Changed my form for deadlifts (bar rubs my shins, knees, and quads the whole way) and it's hitting my lower back a lot more...I don't really feel it in my hams/glutes anymore.

    Bench Press 5x5 (DB's)
    5x50
    5x55
    5x60
    5x70
    5x80


    Not only did my bench numbers increase, but I also got the weights off my chest without any help...I'm going to attribute this to a "2nd wind" after my poor squat/deadlift showing.

    Incline Press 2x12-20 (DB's)
    10x45
    12x45

    Completely drained at this point.


    Note for next workout:
    EAT MORE BEFORE I GO TO THE GYM.
     
    Last edited: Apr 12, 2006
  12. hootpie

    hootpie New Member

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    4/13/06 Thursday
    Lunges 4x8
    8x45
    8x45
    8x50

    Good Mornings 3x8-12
    8x55
    8x65
    8x95

    Shoulder Press 5x5
    5x40
    5x45
    5x50
    5x55
    5x60 (strained my shoulder a little putting up the 60's)

    I skipped pullups and dips because I knew I agitated my shoulder. Iced it later that night and sure enough, it was hurting.
     
  13. hootpie

    hootpie New Member

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    4/15/06 Saturday
    4 hours of interrupted sleep the night before...it shows in the numbers.

    Squats 3 reps
    3x195

    Bent-over Rows 5x5
    5x95
    5x115
    5x135
    5x155
    5x175

    Incline Bench 5x5 (DB's)
    5x55
    5x60
    5x65
    5x70 (Spotter sucked...I had to really struggle to get the first rep up, which completely exhausted me)


    Tricep Extensions 2x12-20 (DB 1 arm)
    12x20
    12x25

    DB Curls 3x8 (DB's)
    8x30
    6x35
    6x35
     
  14. hootpie

    hootpie New Member

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    4/17/06 Monday

    Started my cutting diet today.

    7:30am – 1 cup egg whites + 2 slices Milton’s bread
    10:00am – Promax bar [290 calories, 6g fat, 38g carbs, 20g protein]
    1:00pm – turkey sandwich, 6-8 slices of turkey, Sara Lee bread (45 calorie, 13g carb per slice
    4:00pm - pre-workout – turkey sandwich, 6-8 slices of turkey, Milton’s bread (19g carb, 90 calories per slice)
    7:00pm - post-workout – 1 scoop ON whey in water + 1 slice Milton’s bread + 15 grapes
    10:00pm – 2 scoops muscle milk in water

    -3 fish oil caps per meal
    -30g protein/meal
    -1800-2000 calories per day
    -200-215g protein
    -145-160g carbs
    -40-45g fat
    -1.5gal water per day
    -Before and after basketball – 1 slice of Sara Lee bread, 1 banana, 15 grapes, 1 scoop ON whey in water
    -Workouts <=1.5 hours
    -Post-workout, 15 grapes

    Monday - 5x5 squats, deadlifts, bench, 2x12 incline
    Tuesday – 1-1.5 hour basketball and abs (20 minutes)
    Wednesday - 4x8 lunges, 3x8 GM's, 5x5 shoulder press, 4xmax dips, and pull-ups
    Thursday – 1-1.5 hour basketball and abs (20 minutes)
    Friday - warm-up to a 3rm of squat, 5x5 bent-over rows and incline, 2x12 tricep extensions, 3x8 DB curls
    Saturday – 15min jump rope, abs (20 minutes)

    Sunday – 15min jump rope

    I'm taking a 30-45 second break between sets now to keep my heart rate up.


    I'm 6'3" 215lb ~17-18% BF. I'm going to cut to around 9%, then go for a clean bulk.

    Squats 5x5
    5x115
    5x135
    5x155
    5x175
    3x195


    Deadlifts 5x5
    5x135
    5x185
    5x225
    5x245
    5x275

    Bench Press 5x5 (DB's)
    5x55
    5x60
    5x65
    5x75
    5x85


    Incline Press 2x12-20 (DB's)
    12x45
    12x45
     
    Last edited: Apr 22, 2006
  15. adrenalin112

    adrenalin112 New Member

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    dumbells are sexy :naughty:

    but i do both :wiggle:

    :dunno:
     
  16. hootpie

    hootpie New Member

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    4/19/06 Wednesday

    Weighed in at 213lb...weighed in at the same time as I did on Monday and after a bowl movement. Dropped 2lb :)

    Lunges 4x8
    8x55
    8x65
    8x75
    7x85

    I was really struggling at the end.

    Good Mornings 3x8-12
    8x65
    8x95
    8x115

    Still perfecting my form, but it feels much better.

    Shoulder Press 5x5
    5x40
    5x45
    5x50
    5x55
    10x60 (I did shrugs from this point on because I felt my shoulder acting up)
    10x60

    Pullups 4xmax (machine assisted, weight = amount of assistance)
    8x100
    8x90
    8x90
    8x100

    Dips 4xmax (machine assisted, weight = amount of assistance)
    8x90
    8x80
    8x70
    8x60

    I supersetted pullups and dips (1 set pullups, then 1 set dips, followed by a 45 second break).
     
  17. hootpie

    hootpie New Member

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    4/21/06 Friday
    My meals were messed up today. Ate my 3rd meal at 3pm, then had to eat my 4th meal at 4pm and go straight to the gym.

    Squats 3 reps
    3x205

    Finally broke past 195

    Bent-over Rows 5x5
    5x95
    5x115
    5x135
    5x155
    1x185
    4x175

    185 was really hurting the outside bone on my forearms, so I dropped the weight.

    Incline Bench 5x5 (DB's)
    5x55
    5x60
    5x65
    5x70
    5x70

    Tricep Extensions 2x12-20 (DB 1 arm)
    12x20
    12x25

    DB Curls 3x8 (DB's)
    8x30
    6x35
    6x40
     
  18. hootpie

    hootpie New Member

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    4/24/06 Monday

    Kinda fucked up on eating today. Ate 4oz chicken breast and 2 slices of bread at 4:30pm and went to the gym at 5:30pm...didn't eat enough to support what I was going to do today.

    Weighed in at 211lb...down 4lb in one week :)

    Squats 5x5
    5x115
    5x135
    5x155
    5x175
    5x205 (light spot on the last 2 reps, PR)


    Deadlifts 5x5
    5x135
    5x185
    5x225
    5x245
    3x295 (got really light-headed...felt like I was going to pass out so I cut it short)

    Bench Press 5x5 (DB's)
    5x60
    5x65
    5x70
    4x80 (didn't get a good spot and I was really tired at this point)

    Incline Press 2x12-20 (DB's)
    Too tired to go through with this.
     
  19. hootpie

    hootpie New Member

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    4/26/06 Wednesday

    Added some more calories/carbs to my diet as of yesterday. Weighed in at 211 today.

    Lunges 4x8
    8x65
    8x75
    8x85
    5x95

    I was really struggling at the end.

    Good Mornings 3x8-12
    8x95
    8x115
    8x135

    Shoulder Press 5x5
    5x40
    5x45
    5x50
    5x50
    Laid off shoulder press because my shoulder started to hurt a little.

    Pullups 4xmax (machine assisted, weight = amount of assistance)
    8x100
    8x90
    3x80 (couldn't do it :hs:)
    6x90
    8x100

    Dips 4xmax (machine assisted, weight = amount of assistance)
    8x80
    8x70
    8x60
    8x50
     
  20. hootpie

    hootpie New Member

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    4/28/06 Friday
    Note to self: FIX EATING HABITS.

    Squats 3 reps
    3x215

    Bent-over Rows 5x5
    5x95
    5x115
    5x135
    5x155
    4x170

    Bone in my forearm really starts to hurt on heavier weight.

    Incline Bench 5x5 (DB's)
    5x55
    5x60
    5x65
    8x60
    8x60

    Tricep Extensions 2x12-20 (DB 1 arm)
    12x20
    10x25

    DB Curls 3x8 (DB's)
    8x30
    8x30
    7x35
     
  21. hootpie

    hootpie New Member

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    5/1/06 Monday

    Weighed in at 209...down 6lb in 2 weeks :)

    Squats 5x5
    5x115
    5x135
    5x155
    5x175
    5x205 (did them on my own, no spot)


    Deadlifts 5x5
    5x135
    5x185
    5x225
    5x245
    5x275 (kinda disappointed with this, but I'm cutting so...)

    Bench Press 5x5 (DB's)
    5x55
    5x60
    5x65
    5x70
    5x80

    Incline Press 2x12-20 (DB's)
    12x45
    6x45

     
  22. hootpie

    hootpie New Member

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    5/4/06 Wednesday

    Weighed in at 209

    Lunges 4x8
    8x65
    8x75
    8x85

    Legs were gone at this point.

    Good Mornings 3x8-12
    8x115
    8x135
    8x155

    Shoulder Press 5x5
    5x40
    5x45
    5x50
    Switched to shrugs
    8x60
    10x60

    Pullups 4xmax (machine assisted, weight = amount of assistance)
    8x100
    8x100
    8x90
    5x90

    Dips 4xmax (machine assisted, weight = amount of assistance)
    8x70
    8x60
    8x50
    8x40
     
  23. hootpie

    hootpie New Member

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    5/5/06 Friday
    Note to self: FIX EATING HABITS.

    Squats 3 reps
    2x225 (didn't even make it to parallel, so I did more at the end of my workout)

    Bent-over Rows 5x5
    5x95
    5x115
    5x135
    5x155
    5x155 (overhand)

    Incline Bench 5x5 (DB's)
    5x50
    5x55
    5x60
    5x65
    5x60

    Tricep Extensions 2x12-20 (DB 1 arm)
    12x20
    10x25

    DB Curls 3x8 (DB's)
    8x30
    8x30
    7x35

    Squats
    5x135
    5x155
    5x185

     
  24. hootpie

    hootpie New Member

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    5/8/06 Monday

    Weighed in at 207...kinda disappointed. I don't understand why I haven't lost more...I haven't cheated at all :\

    Squats 5x5
    5x115
    5x135
    5x155
    5x175
    4x185

    Deadlifts 5x5
    5x135
    5x185
    5x225
    5x245
    3x275 (bah)

    Bench Press 5x5 (DB's)
    5x55
    5x60
    5x65
    5x75
    4x85 (last rep was spotted)

    Incline Press 2x12-20 (DB's)
    11x45
    10x45
     
  25. hootpie

    hootpie New Member

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    5/10/06 Wednesday

    Weighed in at 206

    Lunges 4x8
    8x65
    8x75
    8x85
    5x95

    Good Mornings 3x8-12
    8x115
    8x135
    8x155

    Shoulder Press 5x5
    5x35
    5x40
    5x45
    5x50
    Switched to shrugs
    8x65
    8x60

    Pullups 4xmax (machine assisted, weight = amount of assistance)
    8x100
    8x100
    8x100
    7x100

    Dips 4xmax (machine assisted, weight = amount of assistance)
    8x60
    8x50
    8x40
    8x30
     
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