I AM RED CYCLONE!! ...one day...

Discussion in 'Training Logs' started by y0gfx, Feb 24, 2009.

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  1. y0gfx

    y0gfx BURAAAJYANAII!!!

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    Workout log...

    Stats: Noob for the x'th year in a row
    Height: 5'8.5"
    Weight: 165
    ~12% BF

    1RM (Haven't tested but will soon...)
    B: 185
    S: 315
    D: 305


    Guesstimates for now...for the past two months I've been doing Pur's Noob Routine w/ variations every now and then.

    Goals: Consistency for the next 6-12 months (This was always a hard part so I'm taking this a step at a time.)
    Weight: 185 @ 12%
    B: 315
    S: 405
    D: 405

    2009/2/24 - Leg Day:
    Leg Ext
    95x15
    95x15
    105x12
    105x13

    Squat
    185x10
    205x10
    205x10
    225x8

    Leg Press
    360x15
    410x12
    450x12

    Leg Curl
    95 x 12
    95 x 12
    95 x 12
    95 x 12

    Lunges
    35lb x 3sets

    Random Ab Work:
    Leg Raises
    Weight Crunches
    Crunch Machine
     
    Last edited: Feb 24, 2009
  2. y0gfx

    y0gfx BURAAAJYANAII!!!

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    Location:
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    Leg Day
    Leg Ext
    105x15
    105x15
    120x15
    120x15

    Squat
    185x10
    205x10
    225x8
    225x6

    Leg Press
    450/2x12

    Leg Curl
    95/4x12

    Lunges
    35/16steps/3

    Random Ab Work:
    Leg Raises
    Weight Crunches
    Crunch Machine

    Came back b/c roomie wanted to workout:
    Flat Bench upto 3RM 185/3x1
    Superset w/ Bent Over Rows 95/5x12
    DB Decline 45/4x12
    Cheating Military Presses 95/3x12
    Whole Lot of Random Pullups/Ab Work...

    I need to pay attention to my weights and keep up w/ this damn log.
     
  3. y0gfx

    y0gfx BURAAAJYANAII!!!

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    Location:
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    Chest Day (Weakened from last night...)
    Pec Deck 70/4x12
    Incline DB Bench 35/4x12
    Flat DB Bench 40/3x12
    DB Flies 20/2x15
    Dips 1x4,1x6

    Chest was still super sore, but I didn't want to miss a workout.....
     
  4. y0gfx

    y0gfx BURAAAJYANAII!!!

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    Crossfit So...seems like everyone's raggin' on it, but I'm gonna give the workout of the day a chance. I don't do anything all day, so I have plenty of time to eat, lift, and sleep.

    Complete as many rounds as you can in thirty minutes of:
    Five pull-ups
    Five ring dips (Didn't have rings, so just did regular dips...)
    15 Sit-ups

    Completed 18 Rounds
     
  5. y0gfx

    y0gfx BURAAAJYANAII!!!

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    Location:
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    Back Day
    Deadlifts
    225/2x5
    245/2x5
    265/1x5
    Pullups
    3x5
    Bent Over Rows
    85/2x12
    105/1x8
    Lat Pull Downs
    100/4x12
    Rows
    110/3x12
    120/1x10
    Lat Pull Downs to Back
    65/3x15
     
  6. y0gfx

    y0gfx BURAAAJYANAII!!!

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    Location:
    SF, CA/SJ, CA
    Shoulders/Arms Day
    DB Press
    40/2x12
    45/1x8
    Side Lateral Raises
    15/3x12
    Rear Lat Machine
    60/3x12

    DB Shrugs
    85/6x12

    Rope Pushdown
    30/3x15
    Seated Tricep Extensions (Overhead)
    45/3x10
    Reverse Pushdown
    40/3x12

    BB Curl
    45/2x12
    55/1x8
    Preacher
    Bar+10/3x12
    Rope Hammer Curls
    40/3x15

    Crossfit
    Squat
    3x225
    3x245
    3x275
    3x275
    1x315 (Found 1RM out of curiosity...I felt like I was dying, so I kept thinking "PUSH PUSH PUSH!" and I got it up :))
    3x275
     
    Last edited: Mar 14, 2009
  7. vudoodoodoo

    vudoodoodoo New Member

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    Zangief?
     
  8. y0gfx

    y0gfx BURAAAJYANAII!!!

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    When I grow up, I wanna be just like Zangief. :x:
    ...or technoviking
     
  9. y0gfx

    y0gfx BURAAAJYANAII!!!

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    Location:
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    Crossfit
    Didn't have equipment for WOD so...
    5 Rounds of:
    95lbx9 Hanging Squat Cleans
    5 Close Grip Pullups
     
  10. BAC_311

    BAC_311 New Member

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    what the fuck is red cyclone?


    is that a character from Watchmen?
     
  11. ccrooks

    ccrooks New Member

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    no.
     
  12. y0gfx

    y0gfx BURAAAJYANAII!!!

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    [​IMG]
     
  13. erok81

    erok81 All your canyons are belong to me!!

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    is that the bs spinning pile driver he does?

    i hated him. not as much and that spanish flying cock sucker with the freddy krueger claw. :rant:
     
  14. y0gfx

    y0gfx BURAAAJYANAII!!!

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    Location:
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    Crossfit
    "J.T."
    21-15-9 reps of:
    Handstand push-ups
    Ring dips
    Push-ups
    14:06
    Still not even close to full handstand pushups--more like 2" range of motion.
    Ring dips were replaced by regular dips...
     
  15. y0gfx

    y0gfx BURAAAJYANAII!!!

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    I made an important purchase today...
    [​IMG]
     
  16. y0gfx

    y0gfx BURAAAJYANAII!!!

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    Location:
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    Leg Day
    Leg Ext
    120/4x15

    Squat
    185x10
    205x10
    225x10
    225x8 <- I thought this was gonna go up easy also, but then I got lightheaded and felt like I was gonna pass out. Sound started getting muffled and everything felt kind of--"not real" for a few secs, I decided that I would try again next week to complete all 4 sets for 225/4x10

    Leg Press
    500/1x12
    540/1x12

    Leg Curl
    96/3x12
    102/1x12

    Lunges
    35/16steps/3

    Random Ab Work:
    Rope Crunches x Leg Raises (Straight Leg)
    Leg Raises (Bent Knee)
     
  17. y0gfx

    y0gfx BURAAAJYANAII!!!

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    Location:
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    Crossfit
    "Murph"
    For time:
    1 mile Run
    100 Pull-ups
    200 Push-ups
    300 Squats
    1 mile Run
    Partition the pull-ups, push-ups, and squats as needed.
    Partitioned as: 5/10/15
    Time: 58:54

    For my 10th-20th set of pullups, I ended up having to kip because I was pretty tired. I'm not good for running ever.
     
  18. y0gfx

    y0gfx BURAAAJYANAII!!!

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    I hate my body. So effin weak...

    Chest
    Incline BB
    95/1x12
    95/1x12
    115/1x10
    115/1x8

    Flat BB
    95/1x12
    115/1x12
    135/1x7
    135/1x5

    DB Flies
    30/2x15

    Dips
    BW/15
    BW/12
    BW/4
     
  19. y0gfx

    y0gfx BURAAAJYANAII!!!

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    Did a bunch of back. I think I need to go to the doctor. Ohwell. Gonna just do pushups and bodyweight stuff for the next two weeks probably.

    GONE TO THE PHILIPPINES WOOT.
     
  20. y0gfx

    y0gfx BURAAAJYANAII!!!

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    Location:
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    Back Day
    Pullups
    3x10
    Bent Over Rows
    95/2x12
    105/1x12
    105/1x8
    Lat Pull Downs
    100/4x12*?*
    Rows
    110/1x10
    120/2x10
    130/1x7
    Lat Pull Downs to Back
    75/3x15
     
  21. y0gfx

    y0gfx BURAAAJYANAII!!!

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    2nd week back from vacation...
    Incline DB Bench 50/4x12
    Flat DB Bench 50/3x12
    DB Flies 30/2x15
    Dips 10/1x8,20/1x8
     
  22. y0gfx

    y0gfx BURAAAJYANAII!!!

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    In about two weeks, I'm gonna hop on 5/3/1. My initial goal of staying consistent has been good. My next main goal is to be consistent again for the next 6 months.

    For this week and next week, I'm just going to do a lot of volume w/ low weight high rep. (I've been mostly doing that for the past few months) Also aim to update this log at least 2-3 times a week once I start w/ the 5/3/1.

    Current stats:
    175@~11-12% I'll get tested w/ calipers. (Not ideal but whatever)
    Bench: 225x5
    Squat 315x5
    Deadlift 315x5
    Military Press: 115x4

    This time around, rather than just focusing on consistency, I'll be focusing on strength gain while, bulking + minimal fat gain.

    Goals
    10lb increase to 1RM on DL/Squat per month
    at least 5lb increase to 1RM on Bench/Military per month
     
  23. y0gfx

    y0gfx BURAAAJYANAII!!!

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    I've done a really bad job of updating, so my progress seems shitty, but I've definitely gotten a lot stronger/bigger from the past 3 months from just doing a split of:
    M-Chest
    T-Legs
    W-Back
    Th-Shoulders/Traps
    Fri-Arms

    Finally I'm taking advantage of the newb gains. I've been training consistently and seriously for ~8 months now. I'm ready to go above and beyond..but take it 1 week at a time.
     
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