JoeyCrack's background/Training log

Discussion in 'Training Logs' started by JoeyCrack, May 5, 2007.

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  1. JoeyCrack

    JoeyCrack Active Member

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    After reading a number of your training logs I decided I would put forth the effort to write one of my own. I've only been truly dedicated to working out hard for the past 12 months. Prior to that I had gone to the gym but without direction and guidance I did what you'd expect, FAIL. Let that be a lesson to anyone thinking they should start out with NO PLAN.

    Currently I am 5'11" 200 lbs and am starting to finish bulking. 4 years ago I feel down some stairs while carrying a fish tank which landed on my leg breaking my tibia, fibula, multiple bones in my foot, and chipped my femur. I also tore the meniscus in my knee I have roughly 60% feeling loss in my right foot from nerve damage from the swelling. Because of that fall I don't do nearly as well on the leg exercises as I'd like but I am getting there thanks to you guys instilling the will to do more in me. I'm not where I'd like to be weight wise with certain exercises but given my leg I don't think I do too bad. I enjoy the gym and I think because of that with goals and proper training I can achieve what I want.

    Supplements taken
    Protein at least 200g per day


    Today was leg day with some basic bicep work thrown in not even worth elaborating on.

    Squat
    135 x 10 warm up
    185 x 10
    225 x 6
    275 x 5
    315 x 3
    335 x 1 (pr)

    Single leg extension
    80 x 12
    100 x 10
    120 x 10
    120 x 10

    Leg curl
    55 x 20
    75 x 15
    75 x 16

    Single leg press (machine)
    100 x 10
    140 x 10
    150 x 10
     
  2. JoeyCrack

    JoeyCrack Active Member

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    Today I did chest and Biceps. I'd normally do tris with chest but I've been having some elbow pain that I was not feeling comfortable trying the tricep work out.

    Chest
    Flat bench
    135x10 warmup
    185x10 warmup
    225 x 6
    265 x 2
    285 x 1
    305 x 1 (pr)

    DB incline
    55 x 10
    65 x 10
    65 x 10

    Pec fly machine
    I didn't actually watch the weight I did 5 sets and got a good feel out of it.

    DB hammer curls
    DB regular curls

    Started thinking about cutting Monday and have started to adjust my diet down. Today weighed 196 though my weight tends to fluctuate.

    Starting Biotest's Flameout today in hopes of helping inflammation
     
  3. JoeyCrack

    JoeyCrack Active Member

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    did shoulders, some abs and some tricep work today weight 198 :hsd: I was able to run with better comfort today though my leg didn't hurt nearly as much as last time. Ran for about 10 minutes after the work out

    BB Overhead press
    95 x 10 x 2
    115 x 10 x 1
    135 x 5 x 1

    DB Lateral raises
    20 x 10 x 2
    25 x 10 x 2
    30 x 5 x 1

    hammer strength shoulder press
    5 sets increasing in weight final set was the max on the machine of 200

    DB shrugs
    75 x 12 x 2
    85 x 10 x 1
    90 x 10 x 1
    95 x 10 x 1

    AB work
    hammer strength ab crunch
    5 sets x 40lbs x 10 or more reps

    some other ab machine that similiar to a crunch but primarily leaves the muscle work higher in the abs
    Cybrex ab crunch
    5 sets x 70lbs x 10

    tris went light today to try to keep healing my inflammed elbow

    Overhead rope extension
    5 sets starting at 50 ending at around 70lbs

    V bar pushdown
    5 sets starting at 60 ending up at 100lbs

    DB overhead extension
    5 sets starting at 50 ending up around 75lbs

    No pain so far in the elbow which means I did something right :)
     
  4. JoeyCrack

    JoeyCrack Active Member

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    After some parenting obligations got back into the gym today. Tried to combine 2 days into one with mixed results. weighed 197.

    Had a good day although I'm really thinking I have a hernia because when I do ab crunches I feel almost as though my muscles are twisting...very painful and very hard to straighten out from. Obviously until I see my doc I'll pass on the abs for now

    BB Squat
    185 x 10 warmup
    225 x 5
    275 x 5
    315 x 3
    345 x 1 I actually did more then one rep but on the first time down I didn't get as low as I wanted so I'll only count one

    Single leg extension
    started around 85 x 10 and ended up around 125 x 10 (5 sets)

    Leg curl.
    started at 55 x 20 and finished around 85 x 10 (5 sets)

    DB flat bench
    60 x 10
    75 x 10
    85 x 10

    machine fly
    started at 85 x 10 x 2
    115 x 10 x 2
    130 x 10 x 1

    abs I tried both machines but as I said on the first I was having a hard time getting a contraction so I moved to the second machine and thats where i was getting the severe "gut wrench" so to speak.

    Ran on the treadmill for 10 minutes too
    I'm out of the gym til friday now
     
  5. JoeyCrack

    JoeyCrack Active Member

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    weighed 197 but I am showing increased vascularity. Went back today did chest and tris.
    Bench press
    135 x 10 warm up
    185 x 10
    225 x 10
    275 x 3 (had issues with this as I still have discomfort in my abdominal area)

    machine fly
    same as usual

    incline dbs
    started with 65s end up with 80s 5 sets

    V-bar pushdowns
    started around
    60 and ended at 110 5 sets

    db tricep extension
    started with the 65lber and ended with 85 lber

    rope tricep overhead extension similiar to behind the head with the db
    started 40 and ended up at around 75...started to feel the pain in my abdomen again.

    Did light ab exercises without any discomfort and ran on the treadmill for 10 minutes with minor issues. I'm going to continue to push forward and see where I end up on Monday if its still hurting I'll probably see the doc.
     
  6. JoeyCrack

    JoeyCrack Active Member

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    Weight 196 today :wiggle: did shoulders bis and minor ab work, have a doctors appointment monday for the abdominal pain
    db Side laterals
    20 x 10 x 2 warm ups
    25 x 10 x 2
    30 x 10 x 1

    db shrugs - went easier then normal since I'm still tender
    60 x 10 x 2
    75 x 10 x 2
    85 x 10 x 1

    machine shoulder press 5 sets up to max wt 205

    Bi's did 5 sets each of db curls and hammer curls.

    Abs did the crunch machines at a lighter weight then usual. Still no pain when doing the exercise itself but when I run I feel as though something isn't right between my hip and my chest

    Another good but easy work out all in all just trying to stick with it through the ab pain
     
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