Idonno what to call this thing...

Discussion in 'Training Logs' started by who_me_said_i, Aug 5, 2009.

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  1. who_me_said_i

    who_me_said_i OT Supporter

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    I've been "lurking" here for a very long time... finally decided to start a log to get ideas, motivation, and keep track of my over all progress.

    Been lifting on and off for a while now (I would say about 5 years give or take). Currently I've been doing a modified version of PUR's routine for about 18 months or so. When I started out PUR's routine I weighed about 245 lbs, currently 200~205 range depending on how well I stick with a "clean" diet.

    Goals are to get leaner and stronger hopefully...
     
  2. who_me_said_i

    who_me_said_i OT Supporter

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    8.3.09

    Leg Ext: 10x150, 10x150, 10x150
    Leg Curls: 10x150, 10x150, 10x150
    Squats: 8x135, 8x225, 6x295, 4x345, 10x225, 20x135
    Stairs*: 3x45lbs plate in each hand
    Leg Press: 10x450, 10x450, 10x500
    Calf Ext: 25x450, 25x450, 25x500
    Hip Abductor: 10x125, 10x125, 10x125
    Hip Inductor: 10x125, 10x125, 10x125
    Lunges: 10x85, 10x85, 10x85

    AMT Cardio 15 minutes

    Some light Ab work

    Stairs* there is a flight of stairs to climb up to get the weight room at my gym... go up and down to count as one...
     
    Last edited: Aug 5, 2009
  3. who_me_said_i

    who_me_said_i OT Supporter

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    8.4.09

    Flat BB Bench: 8x225, 4x275, 1x315, 1x325 (spotter assisted) 1x315, 10x225, 35x135

    Dips: 15xbw, 10x45, 10x90, 15xbw

    Incline BB Bench: 8x185, 6x235, 1x285, 6x235, 10x185, 20x135

    Decline Smith Cage: 10x225, 8x275, 10x225, 10x135

    Cable Flys (seated incline): 10x45, 10x40, 10x40

    AMT Cardio 25 minutes
     
    Last edited: Aug 5, 2009
  4. who_me_said_i

    who_me_said_i OT Supporter

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    8.5.09

    Seated DB Press
    10x55
    10x55
    10x55

    Rear Laterals
    10X25
    10X25
    10X25

    Side Laterals
    10x25
    10x25
    10x25

    Narrow Grip Shrugs
    10x315
    10x365
    10x415

    Standard to Wide Grip Shrugs
    10x315
    10x365
    10x415

    Reverse Shrugs
    10x315
    10x365
    10x415

    Full Rotational Shrugs
    10x225
    10x225
    10x225

    Upright Rows
    10x95
    10x95(Shoulder was acting strange on this set)
    10x95

    Face Pulls (not certain if I'm doing these correctly, but I think I am)
    10x150
    10x150
    10x150

    Arnold's
    10x45
    10x45
    10x45

    Standing Military Press (behind head)
    10x95
    10x115
    10x135

    AMT Cardio 25 minutes

    some light ab work
     
    Last edited: Aug 5, 2009
  5. ralyks

    ralyks New Member

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    Why not just wait until your finished and post? :rofl:

    Good numbers, post up some vids of squats/bench.
     
  6. who_me_said_i

    who_me_said_i OT Supporter

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    Thanks... I was starting to post this mornings workout and then had to head to lunch with the wife... Sadly no video camera... too poor...
     
    Last edited: Aug 5, 2009
  7. who_me_said_i

    who_me_said_i OT Supporter

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    8.6.09

    Over slept this morning, and my lower back is hurting...

    Pull ups
    8xbw
    8xbw
    8xbw
    8xbw

    Bent Over Rows
    8x155
    8x155
    8x155

    Free Motion Lat Pulls
    10x135
    10x135
    12x125

    Deads
    5x155
    4x245
    0x295 (pain in my lower back)
    5x245
    10x155

    Single Arm DB rows
    10x80
    10x80
    10x80

    Seated Cable Rows
    10x270
    10x270
    10x270

    AMT Cardio
    20 Min
     
  8. who_me_said_i

    who_me_said_i OT Supporter

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    8.7.2009

    w00t! Weighed in this morning at 199.6 this is the lightest I can remember ever being!

    Close Grip Bench Press
    10x135
    8x225
    5x245
    6x225
    25x135

    Skull Crushers
    10x85
    7x105
    10x85

    Reverse Grip Curls
    12x75
    10x85
    10x85

    Incline Hammer Curls
    8x40
    8x40
    10x35

    Single Arm Tri Cable Pull Down
    10x50
    10x55
    10x60

    Rope Tri Push Down
    10x100
    10x125
    12x105

    Narrow Grip BB Curls*
    10x55
    10x55
    10x55

    Wide Grip BB Curls*
    10x55
    10x55
    10x55

    Concentration Curls DB
    10x30
    8x80
    10x25

    AMT Cardio 25 minutes

    *medicine ball held between shoulder blades and a wall
     
  9. who_me_said_i

    who_me_said_i OT Supporter

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    I fail.... :wtc:

    had a "lunch event" at the office today and ate 4 plates of BBQ, and a piece of cake... :hs:

    but dear god was it tasty :bowdown:
     
  10. PcH

    PcH Guest

    :nono:
     
  11. ralyks

    ralyks New Member

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    Camera phone... digital camera... borrow one...
     
  12. who_me_said_i

    who_me_said_i OT Supporter

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    8.8.09

    Had a couple of hours free time so I went to the gym and goofed off a little

    Flat BB Bench
    8x135
    3x275
    1x295
    1x315
    8x225

    Incline BB Bench
    8x135
    6x185
    2x235
    2x235
    2x235
    2x235
    15x135
    10x135
    26x135 (crap form... just wanted to see how many I could pound out)

    AMT Cardio
    25 minutes
     
  13. who_me_said_i

    who_me_said_i OT Supporter

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    8.10.09
    Leg Ext
    10*155
    10*155
    10*160

    leg Curls
    10*155
    10*155
    7*155, 3*155 (15 second rest in between)

    Stairs
    3*45*2

    Squats
    8*225
    6*295
    4*345
    1*365 (probably more like 7/8 then 1... not all the way parallel...)
    8*225
    20*135

    Leg Press
    10*450
    10*500
    10*550

    Calf Ext
    10*450
    10*500
    10*550

    Hip Induct.
    10*125
    10*140
    10*150

    Hip Abduct.
    10*125
    10*140
    10*150

    BB Lunges
    10*95
    10*95
    10*95

    AMT Cardio
    20 Min

    Ab/Core work...
     
  14. who_me_said_i

    who_me_said_i OT Supporter

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    Weighed in this morning at 204.6

    Friday night went out with friends.
    Sunday evening went to a movie, ate some popcorn, and a small personal pizza afterward...

    I think most of it is probably bloat/water retention... will find out after a couple of days...
     
  15. who_me_said_i

    who_me_said_i OT Supporter

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    8.10.09 Went to the gym with the wife... basically a goof off work out...

    Squats
    10*135

    Shrugs (rotational)
    10*205

    Flat BB Bench
    15*205

    Pullups
    8*bw
    6*bw

    Preacher Curls
    8*65
    8*75
    8*75

    Good Mornings
    8*bar
    8*65
    8*85

    Situps
    20

    Standing Rear Military
    10*95
    10*115
    6*135
    6*135

    AMT Cardio
    12 Minutes
     
  16. who_me_said_i

    who_me_said_i OT Supporter

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    8.11.09

    Flat BB
    8*135
    9*225
    3*295
    1*315
    1*315
    15*205
    20*135

    Incline BB
    10*185
    6*235
    4*255
    1*275
    10*185
    15*135

    Dips
    15*bw
    10*45
    10*90
    10*bw

    Decline BB
    10*225
    2*275 (Did not feel good... maybe bad setup on the cage...)
    8*225
    20*135

    Cable Fly
    12*45
    10*60
    8*75
    15*45

    AMT Cardio
    25 minutes

    Pushups
    20*45, 10*bw
    16*45, 6*bw

    Incline BB
    8*185
     
  17. who_me_said_i

    who_me_said_i OT Supporter

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    8.12.09

    Weighed in at 200.2

    DB Shoulder Press
    10*50
    10*55
    10*60

    Rear Laterals
    12*25
    12*25
    12*25

    Side Laterals
    10*25
    10*25
    10*25

    Shrug Supersets (narrow grip, wide grip, reverse)
    10*315*3
    10*365*3
    10*415*3

    Full Rotational Shrugs
    10*225
    10*225
    10*225

    Upright Rows
    10*85
    10*85
    10*85

    Face Pulls
    12*125
    10*150
    8*175
    10*150

    Arnies
    10*45
    10*45
    10*45

    Seated Rear Military
    15*bar
    12*95
    10*115
    8*135
    15*95

    AMT Cardio
    30 Minutes

    Light Ab Work

    Seated Rear Military
    10*135 (PR)
    15*95
     
  18. who_me_said_i

    who_me_said_i OT Supporter

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    8.13.09

    Weight 198.6 :eek3:

    Pullups
    8*bw
    8*bw
    8*bw
    5*bw (Alternating Grip)
    5*bw (Alternating Grip)

    Bent Over Rows
    12*135
    10*155
    8*175

    Free Motion Lat Pulls
    10*135
    10*135
    10*135

    Deads
    6*185
    5*235
    3*285
    0*335 :wtc:
    0*335 :wtc:
    1*315
    5*235

    Cable Rows
    10*270
    10*270
    10*270

    Single Arm Rows
    10*80
    10*85
    10*90

    AMT Cardio
    30 minutes

    Pullups
    8*bw
    8*bw
    8*bw

    Sumo Deads
    5*135
    5*135
    5*135
     
  19. who_me_said_i

    who_me_said_i OT Supporter

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    8.13.09

    Went to the Gym with the wife in the evening... Goofed off

    40*135
    10*135 (1 second pause)
    8*135 (negatives)

    Pullups
    8*bw
    8*bw
    8*bw

    Incline Bench
    10*135
    8*135

    Military Press
    6*135

    Ab work

    Amt Cardio
    15 Minutes
     
  20. who_me_said_i

    who_me_said_i OT Supporter

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    8.14.09

    Close Grip Bench
    10*135
    8*225
    5*245
    2*265
    8*225
    12*135

    Skull Crushers
    10*85
    8*105
    10*85

    Incline Hammer
    10*35
    10*35
    10*35

    Reverse Curls
    10*55
    10*75
    10*85

    Single Arm Tri
    10*50
    10*55
    10*60

    Rope Tri
    10*100
    10*125
    10*110

    Narrow BB Curl
    10*55
    10*65
    10*65

    Wide BB Curl
    10*55
    10*65
    10*65

    Concentration Curls
    10*30
    10*30
    10*30

    AMT Cardio
    25 minutes

    Single Arm Tri
    15*45
    15*45

    Cont Curls
    15*25
    12*25

    BB Bench Press
    40*135
     
  21. who_me_said_i

    who_me_said_i OT Supporter

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    8.15.09
    flat bench
    1x225
    1x275
    1x295
    1x315

    40x135

    bike
    30 min

    amt cardio
    30 min
     
  22. who_me_said_i

    who_me_said_i OT Supporter

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    8.16.09

    amt cardio
    30 min

    bike
    30 min
     
  23. who_me_said_i

    who_me_said_i OT Supporter

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    8.17.09
    Leg Ext
    10*100
    10*100
    10*100

    Leg Curls
    10*100
    10*100
    10*100

    Stairs
    2*45*3

    Squats
    8*225
    10*225
    10*225

    Leg Press
    12*360
    12*360
    12*360

    Calf Ext
    25*360
    25*360
    25*360

    Hip Induct
    10*100
    10*100
    10*100

    Hip Abduct
    10*100
    10*100
    10*100

    Lunges
    10*65
    10*65
    10*65

    Bike
    30 min

    AMT
    30 min

    Ab work
     
  24. who_me_said_i

    who_me_said_i OT Supporter

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    8.18.09
    Flat Bench
    12*135
    10*225
    12*135

    decline bench
    12*135
    10*225
    20*135

    Incline bench
    12*135
    10*225
    20*135

    Dips
    12*bw
    10*45
    8*90
    20*bw

    Machine Fly
    12*150
    10*200
    5*250
    12*150

    Bike
    30 Min

    AMT
    30 Min

    Pushups (Supersets with incline)
    35*45
    5*45

    Incline bench
    8*135
    3*135
     
  25. who_me_said_i

    who_me_said_i OT Supporter

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    8.19.09
    DB Shoulder Press
    12*40
    12*40
    12*40

    Rear Laterals
    12*15
    12*15
    12*15

    Seated Side Laterals
    12*15
    12*15
    12*15

    Shrugs (supersets narrow wide rear)
    10*315*3
    10*315*3
    10*315*3

    Full Rotational Shrug
    10*225
    10*225
    10*225

    Upright Rows
    12*65
    12*65
    12*65

    FacePulls
    10*125
    10*125
    10*125

    Arnies
    12*35
    12*35
    12*35

    Seated Rear Military Press
    10*95
    10*95
    10*95

    Bike
    30 min

    AMT
    25 min

    Ab work
     
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