Ilyusha's Training Log/Diet

Discussion in 'Training Logs' started by Ilyusha, Mar 7, 2005.

Thread Status:
Not open for further replies.
  1. Ilyusha

    Ilyusha Guest

    I'll fill this out soon..

    Name: Ilya
    Height: 5'11"
    Weight: 232
    Working out since: Sept '04

    Routine:

    Monday: Upper Body
    Tuesday: Lower Body
    Thursday: Upper Body
    Friday: Lower Body
     
    Last edited by a moderator: Apr 2, 2005
  2. Ilyusha

    Ilyusha Guest

    03/07

    Shitty day at the gym.. I think I may have to switch some days around. 12 hour day + chest/tri at the gym = :greddy:

    BB bench
    135x10
    155x8
    175x6
    190x4

    DB bench
    80x3
    80x3

    DB incline bench
    55x8
    65x6
    75x4
    80x2

    Cable fly
    45(per side)x10
    55(per side)x10
    65(per side)x8

    CG bench
    135x8
    145x8
    155x6

    Tate Press
    35'sx8
    40'sx8
    45'sx6

    Single arm reverse cable pulldowns (first time trying these out)
    25'sx10
    35'sx10
    45'sx8

    Pushdowns

    70x6
    Too fatigued to go on..
     
  3. Ilyusha

    Ilyusha Guest

    3/10/05

    Another shitty day.. something's not right this week. :hs:

    DL
    135x10
    225x6
    275x4
    295x3
    295x2
    295x2
    360x0
    360x0

    Bent over BB row
    135x10
    145x8
    155x6

    CG cable rows
    140x8
    160x6
    180x5 (extremely fatigued at this point, no idea why.. will have to investigate somehow)

    Lat pulldown (5 second negatives)
    110x12
    120x10
    120x8

    T-bar rows
    55x8
    75x6
    Did not finish 3rd set and it was bad form so it was worthless

    Cable curls
    70x10
    80x10
    90x8

    DB preacher hammer curls
    25x10
    30x10
     
  4. Ilyusha

    Ilyusha Guest

    3/14/05

    First day of the new routine..

    Upper Body

    BB Flat Bench
    135x8
    145x6
    155x6
    175x4
    185x4
    195x3

    BB Bent Over Row
    135x10
    135x10
    145x8
    155x8
    155x6

    DB Tate Press
    27.5'sx8
    30'sx8
    35'sx8
    40'sx6
    45'sx5

    BB Curl
    55x10
    75x8 +2 cheat curls, ultra slow negative
    75x6 +2 cheat curls, ultra slow negative

    Shoulder Raises (side and front superset.. this has to be the fucking hardest shit on Earth.. :wtc: )
    15x15
    20x10

    DB Shrugs
    60x15x2, 3 second pause
    75x12x1, 2 second pause
     
    Last edited by a moderator: Mar 15, 2005
  5. Ilyusha

    Ilyusha Guest

    3/15/05

    First day of...

    Lower Body

    Weights for squats are an embarassment to all man kind since I have never done them before, so they'll be kept private so as not to be used for future moments of unzestiness.

    Squats
    6 sets, going from 8 to 3 reps.

    Good Mornings
    1x12
    1x10
    1x10

    Pull Throughs
    4x10

    Ab work
    Various
     
  6. Ilyusha

    Ilyusha Guest

    For sure.. :)
     
  7. Ilyusha

    Ilyusha Guest

    3/17/05

    Upper Body

    DB Incline Bench
    45x12
    55x8
    65x8
    75x6
    80x5 PR

    Lat Pulldown, slow negatives
    100x12
    100x10
    110x10
    120x10

    DB Shoulder Press - was not feeling it at all
    45x10
    50x8
    55x8
    60x6 :greddy: that's what I get for not working shoulders as much on my old routine..

    CG Bench, high volume
    95x12
    115x10
    135x10
    145x8

    Tricep Pushdown - tris are cooked after all the DB work with other exercises
    50x10
    65x8

    Bicep Curl-ins (stand in cable machine, grab 2 high pulleys, curl inward towards ears) first time doing these, and they felt awesome
    30x10
    45x10
    60x8
     
  8. Ilyusha

    Ilyusha Guest

    3/21/05

    Off - forearm hurts.
     
  9. Ilyusha

    Ilyusha Guest

    3/22/05 - Birthday, so no training.
     
  10. jonno

    jonno New Member

    Joined:
    Jun 3, 2003
    Messages:
    63,823
    Likes Received:
    2
    Location:
    fort sam
    happy birthday

    i'm the 25th :cool:
     
  11. Ilyusha

    Ilyusha Guest

    Thanks! :cool:
     
  12. Ilyusha

    Ilyusha Guest

    3/23/05

    Legs

    Injured leg.

    25 mins cardio.
     
  13. Ilyusha

    Ilyusha Guest

    3/25/04

    Upper Body

    BB Bench

    Barx11ty
    135x10
    155x8
    175x8
    185x6.5
    195x4
    205x3 Felt nice and smooth, good bench day for me. NEW PR

    CG bench
    95x12, slow negatives
    135x8
    145x6, stopped here as my shoulder was bothering me.

    CG Cable Row
    120x10
    140x8
    160x6
    180x5
    200x4

    Face Pulls, every rep with 3-5 second pauses before negatives
    40x11ty warmup
    60x10
    80x8
    100x6
    100+25 pound platex5, damn these were hard

    Bicep Curl-ins, slow negatives
    40x10
    50x10
    60x8
     
    Last edited by a moderator: Mar 26, 2005
  14. Ilyusha

    Ilyusha Guest

    3/28/05

    Wasn't going to go to gym because of being bummed out that I lost my keys at work. Later found keys and went to the gym for a bit..

    Upper Body

    DB Bench
    45'sxwhatever (warmup)
    60x10
    80x6
    90x3 :greddy: PR
    80x5

    BB Bent over rows
    135x10
    145x10
    155x10

    Tate Press
    27.5x12 or 15, warmup
    35x10
    40x10
    45x8

    Reverse tricep pushdows
    50x10
    70x8

    DB Shrugs
    65x15x3, 4 second pause

    Wrist/Forearm work
     
  15. Ilyusha

    Ilyusha Guest

    3/29/05

    Lower Body

    I was going to do some squats, but I don't feel like the injury is 100% better, although it feels perfectly fine. I'll wait 'til Friday. Instead I did the following light work:

    Pullthroughs
    45x12
    65x12
    85x12
    100x10

    GM's
    Did a bunch of warmup sets, still trying to figure out how I should advance throughout the sets..
    Worked up to a 5RM of 135.

    DB Hammer curls against a wall (didn't work bi's yesterday, so I stuck these in today)
    30x10
    40x8x2, slow negatives

    Single leg press on the 45 degree machine :mamoru::greddy:
    135x10x2 for each leg, knees to chest

    Ab work

    20 mins on treadmill
    at 3-3.5mph and 4-6.5 incline
     
  16. Ilyusha

    Ilyusha Guest

    3/31/05

    Upper Body, first day of CEE. I'm and idiot and barely had 1000 calories all day before working out.. was nautious 75% of the time I was working out :ugh2:

    DB incline bench
    40x15 warmup
    60x10
    70x8
    80x6, left shoulder felt weird, stopped here.

    Cable Crossovers, slow negs, lots of stretch
    40x10
    50x10
    60x8

    Lat Pulldown, 3 sec negs
    100x10
    110x10
    120x10
    130x8

    CG Bench
    95x10
    115x10
    135x8
    155x6

    Rope Pushdowns
    80x15
    100x8

    Military Press on Smith, haven't done in ages, took it real easy.. left shoulder still felt funny
    1 platex10
    1 platex8

    Seated DB curls, regular positive, hammer negative
    30x10
    35x8
     
  17. Ilyusha

    Ilyusha Guest

    I see you, Chris.. :eek3:

    EDIT: you left.. :rofl::hsugh:
     
  18. niXon

    niXon OT Supporter

    Joined:
    Jul 21, 2004
    Messages:
    23,402
    Likes Received:
    0
    Location:
    Calgary
    :bowrofl:
     
  19. Ilyusha

    Ilyusha Guest

    4/1/05

    Lower Body

    Deadlifts - haven't done in a few weeks, strength seems to be affected because of this and maybe cutting as well.
    135x10 warmup
    225x3
    275x3
    295x1
    295x1
    315x1
    315x1 grip was shit so I took gloves off and it became better. Gloves are starting to piss me off.

    Single leg press machine
    4x10 per leg

    Leg curls on machine

    Ab work
     
  20. Perkwunos

    Perkwunos Dog Bones OT Supporter

    Joined:
    Aug 24, 2004
    Messages:
    10,625
    Likes Received:
    0
    Location:
    Abu Dhabi, UAE
    Fuck the gloves, buy some chalk, that stuff is amazing, If u are having problems with grip, it will do wonders...:)
     
  21. Ilyusha

    Ilyusha Guest

    They don't allow chalk at my gym. YMCA is a pain in the anus sometimes..
     
  22. Perkwunos

    Perkwunos Dog Bones OT Supporter

    Joined:
    Aug 24, 2004
    Messages:
    10,625
    Likes Received:
    0
    Location:
    Abu Dhabi, UAE
    :wtc:
    *caugh*Diablo*caugh*
     
  23. jonno

    jonno New Member

    Joined:
    Jun 3, 2003
    Messages:
    63,823
    Likes Received:
    2
    Location:
    fort sam
    liquid chalk? brilliant!
     
  24. Ilyusha

    Ilyusha Guest

    Well it's official: a caloric deficit really stagnates strength. :hs:

    Upper Body

    BB Bench - I think I need to up my weight on these, as none were til failure at all.
    Barx11ty, very fast
    135x10
    155x8
    175x6
    185x6
    195x5 - should have done more after this, but was running low on time. I had 2 buddies with me, and got sucked into the conversations they were having. Excuses, excuses.. but after a 10 hour work/school day, I was already pretty damn exhausted.
    DB Shoulder Press
    25xwarmup
    40x10
    50x8
    60x6, I don't enjoy overhead pressing any more.

    BB Bent over rows
    135x10
    145x10
    155x10 (underhand) Again, I need to up my weight on these.

    CG bench
    135x10
    145x10
    155x8

    Skullcrusher/JM press.. whatever.
    Barx10
    Bar+5'sx10
    Barx30 burnout (never done this, it taxed my shoulders)

    DB curls
    35x10, hammer
    40x8, hammer
    BB barx10

    BB shrugs, forgot weight, only did 2 sets. :(
     
  25. Ilyusha

    Ilyusha Guest

    4/5/05

    Lower Body

    Fell asleep after a day of school and internship interviewing. Body said yes, mind said no.. I listened to the mind. Will make up the day tommorow (usually an off day).
     
Thread Status:
Not open for further replies.

Share This Page