I live for this shit

Discussion in 'Training Logs' started by MYWEIGHTlc, Feb 10, 2007.

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  1. MYWEIGHTlc

    MYWEIGHTlc New Member

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    The purpose of this log is to track weight/rep improvement and keep myself honest.

    Some background info : starting lifting at 14 using the amazing cybex machines and smith machine for my super leet benchpress. Ran 4 years of CC and track in high school and did 2 years of powerlifting as well. Had a psycho weight coach named Bob who on multiple occasions threatened to crush my testicles if I didn't do more reps on incline bench press. This man also got in trouble for making a kid do leg press for an hour straight and fucking up his lower back.

    Anyway I lifted on and off after high school and how have been consistent for about the past 6-7 months. In August I weighed about 170 and am now sitting at about 195. Just started using creatine and I feel like im leaning out a bit while still getting bigger muscles.

    Diet is currently looking like this
    10 pm- 2 breaded chicken breasts, 2 scoops on whey in milk w/ pb
    430 am- Baloney and cheese sammich on wheat bread
    5 am- 5g mono w/gatorade and banana
    630 am- PWO shake
    9 am- 6 scrambled eggs
    11 am- can of tuna with mayo and pickle relish
    1 pm- chicken breast on george foreman grill
    2pm- shake

    And my weight gain has stopped :wtc:

    2-8

    Upper back/traps- skipping dls due to fatigued lower back

    Pullups- 8, 6, 6, 5 - almost ripped a callous off :squint:

    BB Rows-
    95x12
    115x12
    115x10
    Put four tens on each side and did a drop set, not sure how many reps I made it to

    one arm DB Rows
    70x10
    70x10
    60x10
    55x16

    Pulldowns OH fairly wide
    110x8x3

    Behind the Neck
    100x12x2

    Shrugs
    135x20x4- Did 10 front and then ten behind the back

    DB Shrugs- 55x8x3 Grip and whole back is basically dead :o

    Standing calf raises



    2-9 Chest/Tris-
    rough day, lats were destroyed and failing

    Chest Fly- 2x15

    Incline BB Bench
    Bar x 15 or so
    95x15
    115x12
    135x8
    Drop set with 4 tens on each side- 7, 6, 6, 8, 10 Pain

    BW Dips- 8, 6, 5

    DB Bench Press
    55x10x2

    Cable Crossover
    40x12x2 at medium and high height

    Cable Tricep pressdowns
    120x10
    110x12
    110x10
    100xfail maybe 14

    Reversed Grip
    90x8
    90x11
    80x12

    Cable Crunches
    170x25
    180x18
    190x15
    200x8 :o
     
    Last edited: Feb 24, 2007
  2. MYWEIGHTlc

    MYWEIGHTlc New Member

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    2-10 Legs

    Narrow Squats
    Barx20
    135x10
    155x10
    185x6x2- Really digging on these

    Front Squats
    95x8x2
    115x6x2

    Leg Extensions- after watching Trey what's his name and his partner, who together should be dubbed the Ambiguously gay duo, I tried putting into practice the holding at the top of the extension. It was a much better workout even with lighter weight.

    110x8
    120x6
    100x8
    100x7

    Leg Curls
    65x25- went to warm up and kind of just kept going
    80x12
    90x10
    100x10
    110x8 - followed immideately by 60x8

    Leg Press 4 Plates(each side)- 3x10

    DB walking lunges- almost pussied out, but I manned the fuck up and did them anyway
    25'sx8
    30x8
    30x5 and fell over

    Standing Calf raises, my shitty gym doesn't have a seated calf raise :rant:
     
    Last edited: Feb 18, 2007
  3. ccrooks

    ccrooks New Member

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    height/age/pics?
     
  4. MYWEIGHTlc

    MYWEIGHTlc New Member

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    5'10/20/Will work on that
     
  5. michael

    michael FLORIDA > *

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    filmy/44/5lb plate
     
  6. jonno

    jonno New Member

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    .
     
  7. MYWEIGHTlc

    MYWEIGHTlc New Member

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    log titles are serious business
     
  8. LancerV

    LancerV Something Happened OT Supporter

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    Your numbers make no sense at all
     
  9. MYWEIGHTlc

    MYWEIGHTlc New Member

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    Well I don't know if you've ever done a lot of volume but after a while I can't do what I normally would be able to do fresh. Like DB rows for example my shitty gym only has up to an 85 lb dumbell which I can do but after a few back exercises I'm not gonna be able to do it for more than 4-5 reps.
     
  10. LancerV

    LancerV Something Happened OT Supporter

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    Or the fact you do 8pullups at 190 BW, but only 100 on Pulldowns, or 8 Dips but only 55 DB Bench? Yea shit doesnt add up, and thats not alot of volume
     
  11. MYWEIGHTlc

    MYWEIGHTlc New Member

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    The pullups were done around shoulder width and my lats are finally starting to grow and failed pretty fast. The pulldowns were done very wide and I was failing I dont know what to tell you.

    As for the dips and relatively anything regarding chest my shoulders/tris always dominate the movement and I have to have a decent chest pump to get them to fire. My DB Bench is also weak compared to my BB bench.

    edit my lats were also still very sore on teh bench day
     
    Last edited: Feb 11, 2007
  12. LancerV

    LancerV Something Happened OT Supporter

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    Being sore doesnt really mean anything, I mean you said you did powerlifting for 2yrs but shit nothing adds ups. Unless you forgot to mention you took 5yrs off and just got fat or something
     
  13. MYWEIGHTlc

    MYWEIGHTlc New Member

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    I did 2 years of high school powerlifting and I had no idea how to eat and our training wasn't consistent what I read of what powerlifters do on this forum. It was more like a BB routine. Not only that I started as a skinny 150 lb runner with relatively no muscle mass. And yea I took alot of time off.
     
  14. MYWEIGHTlc

    MYWEIGHTlc New Member

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    Shoulders/Tris- Doing extra tri work because my biceps are getting proportionally bigger

    Standing Strict OH press

    barx20 10 front 10 behind
    85x10
    85x8
    75x8
    65x8

    Behind the Head
    65x8x3

    Lateral Raises

    15'sx15
    20x12
    25x10
    20x12
    25x8
    20x14

    Front DB raises

    15'sx10x3

    Seated DB Press
    40'sx8x3

    Pressdowns
    100x14
    110x10
    120x8
    100x12

    Reverse Grip
    70x10x2
    80x9

    Decline Skullcrushers w/ short bar- really have to focus on not making this a bench press from my head
    40x10x3

    Was really having trouble locking out on all of the overhead pressing, any suggestions? :x::mamoru:
     
  15. MYWEIGHTlc

    MYWEIGHTlc New Member

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    2-13

    Back/Traps

    Deadlifts
    135x10
    225x10
    315x3x3- Added Belt
    225x8x2- Took belt off

    Pullups- i tried at least
    6,4,4

    BB Rows
    95x10
    105x8x2
    95x9
    Another drop set with 4 10's on each side, didn't make it very long

    TBar Rows- any advice on form for these I feel like I'm doing them wrong somtimes
    45x16
    70x12
    80x12
    90x10x2

    Pulldowns- after Lancer's inquiries into my shitty pulldown numbers and reviewing NoQ's thoughts about doing a heavy set sometimes and following it with less weight and more reps immideately I went heavier today

    130x7 - followed by 100x8
    140x6- "
    150x5- followed by 100x7

    Cable Rows- applied the same thing here
    130x10
    140x8 - 100x8
    150x7- 100x7
    160x5- 100x6

    DB Shrugs
    55x8 3 sec pause
    60x6 2-3 sec pause
    65x5 2 sec pause
    70x5 2 sec pause
    50x12 with small pause

    Grip and callouses are destroyed
     
  16. VinSVT

    VinSVT New Member

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    Eat more.
     
  17. MYWEIGHTlc

    MYWEIGHTlc New Member

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    but but then I'll get fat :mamoru:
     
  18. MYWEIGHTlc

    MYWEIGHTlc New Member

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    2-15

    Chest/Bi's

    Chest Fly
    2x12

    BB Flat Bench
    115x10
    135x10
    155x6
    145x5 followed by 95x8

    Cable Crossovers
    6 sets of 6-10- weight varied from 40-60- at medium and high setting

    Chest Press Machine
    110x10
    130x10
    150x8
    And did 2 sets of the advanced movement where you bring your hands in towards each other

    Curls
    45x20 - 10 normal 10 inverse
    65x10x2
    Drop set with 4 5's on each side- 4,4,4,4,8

    Preacher Curls
    3x8-10 55 lbs

    Rope Curls
    90x10x2
    100x9

    Cable Crunches
    180x25
    190x18
    200x13

    My shoulders fail so fast when doing a chest workout and I just can't get my chest muscles to fire :wtc:
     
  19. MYWEIGHTlc

    MYWEIGHTlc New Member

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    2-16

    Legs

    Front Squats- pretty much a2g
    Barx14
    95x8
    115x8
    135x8
    155x4
    165x2
    135x8

    Leg Press- deep and squeeze
    2 Plates x20
    3 Plates x10x2
    4 Plates x8
    3 Platesx8

    Leg Extension- focused on hold at top again, and god it hurts so good
    100x8
    90x8
    90x8
    100x7

    Leg Curls
    70x20
    85x12
    95x12
    105x10
    80x12

    DB Lunges
    4x8 25 and 30's

    was dizzy and forgot to do calves :mad:
     
  20. MYWEIGHTlc

    MYWEIGHTlc New Member

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    2-17

    Upperback Lats/Traps

    Pullups
    8,6,2 :ugh:

    BB Rows
    95x8
    105x10
    115x8x2
    135x4
    95x12

    DB Rows
    65x8x2
    70x5
    65x8
    50x12

    Pulldowns
    120x8
    130x6 -- 100x6
    140x5 -- 90x7
    140x5 -- 100x6

    Cable Rows
    120x8
    130x6 -- 90x7
    140x6 -- 90x6
    100x10

    Shrugs(squeeze and hold at top)
    135x10 behind and then 10 in front
    135x10
    155x8
    185x8x2

    Ab Machine
    110x18
    120x12x2
     
  21. VinSVT

    VinSVT New Member

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    :run:
     
  22. MYWEIGHTlc

    MYWEIGHTlc New Member

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    2-18

    Played some bball today and my whore mother made fudge and I can't resist it :hs:
     
  23. MYWEIGHTlc

    MYWEIGHTlc New Member

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    2-19

    Shoulders/Tris

    Push Press- used a ton of leg drive on the PR but as little as possible everywhere else to get a good squeeze
    Barx15 no legs
    115x6
    95x8x2
    100x8
    135x2 PR I guess since I've never gone this high
    95x8

    Behind the Neck OH Press
    Barx12
    65x8
    75x6
    65x8

    CG Bench
    135x6
    115x8x3

    Arnolds
    35x6
    30x8x3

    Rope Pressdowns
    100x10
    100x12
    110x7 -- 80x7
    100x10

    Reverse Pressdowns
    80x10
    80x12
    90x10
    90x8 -- Followed by 100x8 normal pressdown

    Was pumped so much felt like I had mofuckin Lee Priest's arms

    Lateral Raises
    15'sx12
    20x10x2

    Supersetted
    25x6 20x6 15x6
    25x8 20x4 15x3 :hsugh:

    Cable Crunch
    160x10
    200x20
    200x12

    Overall good workout, mad pumps yo and a PR. Oh and this one minute rest is a bitch.
     
  24. Aradia

    Aradia New Member

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    :werd: ...fudge sucks
     
  25. MYWEIGHTlc

    MYWEIGHTlc New Member

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    werd I told her to put that shit away from me
     
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