I has a log

Discussion in 'Training Logs' started by Mopar03, Mar 2, 2008.

  1. Mopar03

    Mopar03 73-9 OT Supporter

    Joined:
    May 9, 2004
    Messages:
    90,556
    Likes Received:
    100
    Location:
    Dayton, Ohio
    back in the gym after nearly 3 years as of July 2011. Starting a new me.

    Current Weight as of 5/4/13 - 175lbs

    I'm a total noob to lifting, but I start tomorrow. I'd like increase both strength and muscle mass. I already consider myself fit and fairly athletic, but I'm lacking in mass.

    I've already had orientation at the gym and I am going to lift on Wednesdays, Fridays, and Sundays.

    I'm 5'6" and currently 135lbs. I'll try and get progess pics.

    I'm also going to try and change my eating habits completely. I have a great metabolism, but my average meals are very unhealthy. today I went out and bought brown rice, whole grain pasta, extra lean ground beef, fat free vinagrette dressing, oranges, and bananas. its a start...I'm also going to attempt to cut out pop from my diet completely. that's gonna be hard, as I currently drink 3-4 cans a day :hs:


    Updated goals:

    -175+ @ <10%
    -touch rim
    -500 dead, 400 squat, 300 bench


    PRs: Squat: 3x315 on 12/12/13
    Deads: 5x345 / 1x365 in Dec '13
    Bench: 3x195 on 12/29/12
     
    Last edited: Dec 13, 2013
  2. Mopar03

    Mopar03 73-9 OT Supporter

    Joined:
    May 9, 2004
    Messages:
    90,556
    Likes Received:
    100
    Location:
    Dayton, Ohio
    so for the past 3 weeks or so, I've just been doing full body workouts 3 times a week just to get acquainted with everything.

    Today, I started the PurEvil's routine stickied on page 1. I've modified it slightly to better fit my schedule. here's what I will be doing:

    Mon - OFF
    Tues - Legs/Abs
    Wed - Chest/Calves
    Thurs - OFF
    Fri - Back/Bi's/Abs
    Sat - OFF
    Sun - Shoulders/Tri's/Calves
     
    Last edited: Apr 7, 2008
  3. Mopar03

    Mopar03 73-9 OT Supporter

    Joined:
    May 9, 2004
    Messages:
    90,556
    Likes Received:
    100
    Location:
    Dayton, Ohio
    Tues 3/25/08 - Legs

    Leg extensions: 10x70, 10x85, 10x85, 10x100
    Leg press (squat substitute): 10x160, 10x175, 10x175, 10x190
    Lying single leg press: 10xbar+25, 10x25, 10x25
    Leg curls: 10x55, 10x70, 10x70, 6x85
    DB lunges: 10x20db, 10x30, 10x30, 5x35

    I'm not comfortable doing squats yet, so I added in single leg presses. boy, what a workout. I could barely get back up after the last lunge :hs:
     
  4. Mopar03

    Mopar03 73-9 OT Supporter

    Joined:
    May 9, 2004
    Messages:
    90,556
    Likes Received:
    100
    Location:
    Dayton, Ohio
    Wed 3/26/08 - Chest/Calves

    Smith incline press: 10x50, 10x70, 10x70
    Seated press machine: 10x100, 10x115, 10x115, 5x130
    Pec fly machine: 10x25, 10x40, 10x40
    Dips: 5xBW
    Lying calf raises: 12x90(+whatever bar weighs?), 12x120, 12,140

    wow, I was surprised I couldn't do another set of dips. is there a way to do assisted dips or a substitute for them?
     
  5. Mopar03

    Mopar03 73-9 OT Supporter

    Joined:
    May 9, 2004
    Messages:
    90,556
    Likes Received:
    100
    Location:
    Dayton, Ohio
    so I did back today

    Fri 3/28/08 - Back/Abs

    Pullups: 8xBW, 8xBW, 8xBW
    Bent over DB row: 10x30, 10x30, 10x35
    Front pulldown (narrow grip): 10x70, 10x80, 10x90
    Cable row: 10x70, 10x90, 10x90
    Behind head pulldown: 10x50, 10x60, 10x70
    Crunches: 250

    my legs are still a little sore from leg day :eek4:
     
  6. Mopar03

    Mopar03 73-9 OT Supporter

    Joined:
    May 9, 2004
    Messages:
    90,556
    Likes Received:
    100
    Location:
    Dayton, Ohio
    I was limited time wise at the gym today :sad2:

    Sun 3/30/08 - Shoulders/Arms/Calves

    Military press machine: 10x40, 10x55, 10x55, 10x70
    DB shrugs: 10x30DB, 10x35, 10x40
    Hammer curls: 10x20, 10x20, 10x25
    Lying calf raises: 10x70, 10x120, 10x140, 10x140

    Cardio: 35mins on elliptical

    I'm gonna try and get some extra arm exercises in on Tuesday along with leg day to make up for today. I have been noticing that I can start to see my abs again standing with regular posture (not tightening). Probably because of my diet, but I'm happy regardless :o. I also noticed that I can see my rear lats from the front now when I lift up my arms :).
     
    Last edited: Mar 31, 2008
  7. Mopar03

    Mopar03 73-9 OT Supporter

    Joined:
    May 9, 2004
    Messages:
    90,556
    Likes Received:
    100
    Location:
    Dayton, Ohio
    Tues 4/1/08 - Legs/Abs

    Leg extensions: 10x70, 10x85, 10x85, 10x100
    Sitting leg press: 10x160, 10x175, 10x180, 10x195
    Lying single leg press: 10x25, 10x25, 10x25
    Leg curls: 10x55, 10x70, 10x85, 10x85
    Weighted lunges: 10x20db, 10x25, 10x30
    Twisting situps: 100
    Crunches: 200
     
  8. Mopar03

    Mopar03 73-9 OT Supporter

    Joined:
    May 9, 2004
    Messages:
    90,556
    Likes Received:
    100
    Location:
    Dayton, Ohio
    Wed 4/2/08 - Chest/Calves

    Seated press machine: 10x100, 10x115, 10x130, 5x130
    Pec fly machine: 10x40, 10x55, 10x55
    Smith incline press: 10x50, 10x50, 5x70
    Lying calf raises: 10x70(+bar), 10x120, 10x140, 10x160

    Run: 1.25 miles (rec center was closing so I couldn't run anymore :sad2:)

    I'm still looking to find a substitute for dips seeing as though an assisted dip machine isn't available.
     
  9. Mopar03

    Mopar03 73-9 OT Supporter

    Joined:
    May 9, 2004
    Messages:
    90,556
    Likes Received:
    100
    Location:
    Dayton, Ohio
    Fri 4/4/08 - Back/Bi's/Calves

    Chin-ups: 8xBW, 8xBW, 8xBW, 8xBW
    Bent over DB row: 10x25, 10x30, 10x35, 10x40
    Front underhand pulldown: 10x70, 10x90, 10x100
    Cable row: 10x70, 10x90, 5x100
    Behind head pulldown: 10x50, 10x70

    Barbell curl: 10x25, 10x30, 10x30
    Preacher machine: 10x40, 5x40
    Hammer curl: 10x20, 10x20
    Wrist curl: 12x15, 12x15

    Lying calf raises: 10x90 (+sled weight), 10x140, 10x160, 10x170

    Run: 2 miles
     
  10. Mopar03

    Mopar03 73-9 OT Supporter

    Joined:
    May 9, 2004
    Messages:
    90,556
    Likes Received:
    100
    Location:
    Dayton, Ohio
    Sun 4/6/08 - Shoulders/Tri's/Abs

    Military press machine: 10x55, 10x70, 10x70
    DB side laterals: 10x12, 10x15, 10x15
    DB shrugs: 10x30, 10x35, 10x40
    Smith behind back shrugs: 10x70(+bar), 10x90

    Rope pushdown: 10x30, 10x35, 10x40
    Reverse pushdown (palms up): 10x30, 10x30, 10x35

    Twisting situps: 100
    Crunches: 200

    Run: 1.5 miles
     
  11. Mopar03

    Mopar03 73-9 OT Supporter

    Joined:
    May 9, 2004
    Messages:
    90,556
    Likes Received:
    100
    Location:
    Dayton, Ohio
    I fucked up and did calves twice in a row a few days ago, so I did abs again to get back on track.



    Tues 4/8/08 - Legs/Abs

    Leg extensions: 10x85, 10x85, 10x100
    Sitting leg press: 10x160, 10x175, 10x190, 10x200
    Lying single leg press: 10x25, 10x25
    Leg curls: 10x55, 10x55, 10x70, 8x85, 5x100
    Weighted lunges: 10x25db, 10x30, 10x35
    Twisting situps: 100
    Crunches: 200
     
  12. Mopar03

    Mopar03 73-9 OT Supporter

    Joined:
    May 9, 2004
    Messages:
    90,556
    Likes Received:
    100
    Location:
    Dayton, Ohio
    Wed 4/9/08 - Chest/Calves

    Pec fly machine: 10x40, 10x55, 10x55, 4x70
    Smith flat press: 10x70(+bar), 8x90, 5x90, 3x90
    Pushups (wide): 100 (substitute, as all the benches were being used when I went to do incline press :sad2:)

    Lying calf raises: 10x90(+sled), 10x140, 10x160, 10x180
    Smith standing calf raises (4 sec hold): 10x70(+bar), 10x120

    Run: 1 mile + 4 mins HIIT
     
  13. Mopar03

    Mopar03 73-9 OT Supporter

    Joined:
    May 9, 2004
    Messages:
    90,556
    Likes Received:
    100
    Location:
    Dayton, Ohio
    Fri 4/11/08 - Back/Abs

    Chin-ups: 7xBW, 7xBW, 7xBW
    Bent over DB row: 10x30, 10x35, 10x40
    Cable row: 10x80, 10x100, 7x110, 5x110
    Front underhand pulldown: 10x80, 10x100, 5x110
    Behind head pulldown: 10x60, 10x70

    Twisting situps: 100
    Crunches: 200
     
  14. Mopar03

    Mopar03 73-9 OT Supporter

    Joined:
    May 9, 2004
    Messages:
    90,556
    Likes Received:
    100
    Location:
    Dayton, Ohio
    Sun 4/13/08 - Shoulders/Tris/Bis/Calves

    Military machine: 10x55, 10x70, 10x70
    DB shrugs: 10x30, 10x35, 10x40
    Smith rear shrugs: 10x90(+bar)
    DB side laterals: 10x15, 10x15
    DB rear laterals: 10x15, 10x15

    Rope pushdown: 10x30, 10x35, 10x40, 6x45
    Reverse pushdown (palms up): 10x30, 10x35, 10x40

    Hammer curls: 10x20, 10x20, 4x25
    DB curls: 10x20, 10x20

    Lying calf raises: 10x90(+sled), 10x140, 10x160, 10x180
    Standing smith raises: 15x90(+bar)

    Run: 1.25 miles (fucking shin splints :wtc:)
     
  15. Mopar03

    Mopar03 73-9 OT Supporter

    Joined:
    May 9, 2004
    Messages:
    90,556
    Likes Received:
    100
    Location:
    Dayton, Ohio
    Tues 4/15/08 - Legs/Abs

    Sitting leg press: 8x160, 8x190, 8x200, 8x205
    Lying single leg press: 7x35(+sled), 7x45, 7x45
    Leg extensions: 7x70, 7x85, 7x100
    Leg curls: 7x70, 7x85, 7x100, 7x100
    DB lunges: 10x30, 10x35

    Twisting situps: 100
    Crunches: 200
     
  16. Mopar03

    Mopar03 73-9 OT Supporter

    Joined:
    May 9, 2004
    Messages:
    90,556
    Likes Received:
    100
    Location:
    Dayton, Ohio
    Wed 4/16/08 - Chest/Calves

    Pec fly machine: 7x55, 7x70, 7x70
    Smith flat press: 7x70(+bar), 7x90, 7x90, 7x90
    Cable crossovers: 10x25, 10x30, 10x35, 5x40
    Smith incline: 7x50, 7x70, 7x70

    Lying calf raises: 10x90(+sled), 10x140, 10x160, 10x180

    Run/Walk (~2/3 running, 1/3 walking, intermittent): 7 miles

    I ran earlier in the day because it was so nice out. First time in a long time that I didn't have shin splint pain at all. Not sure why :dunno:. Either way, I've found my route that I want to be able to run nonstop eventually :wiggle:
     
  17. Mopar03

    Mopar03 73-9 OT Supporter

    Joined:
    May 9, 2004
    Messages:
    90,556
    Likes Received:
    100
    Location:
    Dayton, Ohio
    Fri 4/18/08 - Back/Abs

    Chinups: 7xBW, 7xBW, 7xBW
    DB row: 7x30, 7x35, 7x40
    Cable row: 7x80, 7x100, 7x110, 5x120
    Front underhand pulldown: 7x90, 7x100, 7x110
    Behind head pulldown: 7x60, 7x60, 7x70

    Twisting situps: 100
    Crunches: 250

    Elliptical: 30 mins
     
    Last edited: Apr 20, 2008
  18. Mopar03

    Mopar03 73-9 OT Supporter

    Joined:
    May 9, 2004
    Messages:
    90,556
    Likes Received:
    100
    Location:
    Dayton, Ohio
    I believe my chest is lagging behind, so I am going to start getting in a few extra chest exercises on Sunday whenever possible :hsd:

    Sun 4/20/08 - Shoulders/Bis/Tris/Calves/(Chest)

    Military press machine: 7x55, 7x70, 7x70, 7x70
    DB side laterals: 10x12, 10x15, 10x15
    DB shrugs: 10x35, 10x40, 10x40
    Smith rear shrugs: 10x70(+bar), 10x90, 10x90

    Barbell curls: 10x25, 10x30
    Hammer curls: 10x20, 10x20, 10x25

    Rope pushdown: 7x35, 7x40, 7x40
    Reverse pushdown (palms up): 7x30, 7x30, 5x40

    Lying calf raises: 10x90, 10x140, 10x160, 10x180, 10x180

    Incline Smith: 7x50, 7x70
    Sitting flat press: 7x100, 7x115, 7x130, 7x130
    Cable crossovers: 10x35, 10x35, 7x40
     
  19. Mopar03

    Mopar03 73-9 OT Supporter

    Joined:
    May 9, 2004
    Messages:
    90,556
    Likes Received:
    100
    Location:
    Dayton, Ohio
    Mon 4/21/08 - Cardio

    Run/Walk - 7 miles (~2/3 running, 1/3 walking)
     
  20. Mopar03

    Mopar03 73-9 OT Supporter

    Joined:
    May 9, 2004
    Messages:
    90,556
    Likes Received:
    100
    Location:
    Dayton, Ohio
    Tues 4/22/08 - Legs/Abs

    Leg extensions: 7x70, 7x85, 7x100, 7x100, 5x115
    Sitting leg press: 10x160, 7x175, 7x190, 7x205
    Lying single leg press: 7x35(+sled), 7x45, 7x45
    Leg curls: 7x55, 7x70, 7x85, 7x100
    DB lunges: 10x35, 10x35

    Twisting situps: 100
    Crunches: 250
     
  21. Mopar03

    Mopar03 73-9 OT Supporter

    Joined:
    May 9, 2004
    Messages:
    90,556
    Likes Received:
    100
    Location:
    Dayton, Ohio
    I missed chest day yesterday, so I got in the gym tonight

    Thurs 4/24/08 - Chest/Calves

    Pec fly machine: 7x55, 7x70, 7x70
    Smith flat: 7x50 (+bar), 7x70, 7x90
    Cable crossovers: 7x30, 7x35, 7x40, 7x40
    Smith incline: 7x50, 7x70, 7x70
    Seated flat press: 7x100, 7x115, 7x130

    Lying calf raises: 10x90(+sled), 10x140, 10x160, 10x180, 10x180

    Run: 1.25 miles + 6 mins HIIT
     
  22. Mopar03

    Mopar03 73-9 OT Supporter

    Joined:
    May 9, 2004
    Messages:
    90,556
    Likes Received:
    100
    Location:
    Dayton, Ohio
    Fri 4/26/08 - Back/Abs

    Chinups: 7xBW, 7xBW, 7xBW
    Cable row: 7x90, 7x100, 7x110, 6x120
    DB row: 7x35, 7x40, 7x45
    Front underhand pulldown: 7x90, 7x100, 7x110
    Behind head pulldown: 10x60, 10x70

    Twisting situps: 100
    Crunches: 250

    Run: 8 mins HIIT



    I also picked up some whey for the first time today, so I am going to attempt to keep track of my macros. My carb intake is ridiculously high...mostly because I'm a college student on a budget, so I eat a lot of bread and fruits to fill up because they're cheap. Regardless, my diet went under a complete overhaul at the beginning of March....I don't even want to think about how much fatty shit I was eating prior :hsd:. anyway...

    Calories: 2244
    Protein: 131
    Carbs: 321 :o
    Fat: 50
     
  23. Mopar03

    Mopar03 73-9 OT Supporter

    Joined:
    May 9, 2004
    Messages:
    90,556
    Likes Received:
    100
    Location:
    Dayton, Ohio
    wasn't able to get in everything today :sad2:



    Sun 4/27/08 - Shoulders/Arms/Calves

    Shoulder press machine: 7x55, 7x70, 7x70
    Front Smith shrugs: 7x70(+bar), 7x90, 7x110
    Rear Smith shrugs: 7x70, 7x90, 7x110

    Rope pushdown: 7x35, 7x40, 7x45, 6x45
    Underhand pulldown (palms up)7x35, 7x40

    Lying calf raises: 10x90, 10x140, 10x180, 10x180

    Cable crossovers: 10x35, 8x40, 8x40

    Run: 1 mile + 4 min HIIT

    Calories: 2214
    Protein: 148
    Carbs: 268
    Fat: 61
     
  24. Mopar03

    Mopar03 73-9 OT Supporter

    Joined:
    May 9, 2004
    Messages:
    90,556
    Likes Received:
    100
    Location:
    Dayton, Ohio
    got a few arm exercises in to make up for Sunday

    Tues 4/29/08 - Legs/Abs/Bis

    Leg extensions: 7x85, 7x100, 7x100, 6x115
    Lying single leg press: 7x25(+sled), 7x45, 7x55
    Sitting leg press: 10x160, 10x190, 10x205
    Leg curls: 7x55, 7x70, 7x85, 7x100
    DB lunges: 10x35, 10x35

    Twisting situps: 100
    Crunches: 250

    Single cable curls: 10x25, 10x30, 10x35, 10x40
    Hammer curls: 7x20, 7x25, 7x25

    Wrist curls: 10x12, 10x15
    Reverse wrist curls: 10x10, 10x12

    Calories: 2360
    Protein: 142
    Carbs: 331
    Fat: 47
     
  25. Mopar03

    Mopar03 73-9 OT Supporter

    Joined:
    May 9, 2004
    Messages:
    90,556
    Likes Received:
    100
    Location:
    Dayton, Ohio
    I hit the gym today because I missed yesterday

    Thurs 5/1/08 - Chest/Calves

    Seated flat press: 7x100, 7x115, 7x130, 7x145
    Incline DB press: 7x25, 7x30, 7x35, 6x35
    Cable crossovers: 10x35, 10x40, 10x40
    Pec fly machine: 7x70, 7x70, 7x60

    Lying calf raises: 10x140(+sled), 10x160, 10x180, 10x180
    Standing Smith raises: 10x90(+bar), 10x120

    Run: 1 mile

    Calories: 2512
    Protein: 157
    Carbs: 312
    Fat: 75
     

Share This Page