Khodo's log

Discussion in 'Training Logs' started by hodor, Mar 10, 2010.

  1. hodor

    hodor Active Member

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    Was lifting like a weak faggot and not knowing what the hell I was doing since june of '09. Then actually started reading up on routines, diet, supps and got to work in sep '09.

    Height: 6'2.5

    Weight
    09/09: 195 lbs
    03/10: 218 lbs

    4/1/09:

    [​IMG]

    9/1/09

    [​IMG]

    2/27/10

    [​IMG]
     
    Last edited: Mar 10, 2010
  2. hodor

    hodor Active Member

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    3/9

    Back/calves

    DLs:
    135X10
    155X10
    185X3
    225X5
    225X5
    225X4
    225X4
    245X3

    Shoulder width pull ups:
    BWX4
    BWX4
    BWX3

    One-Arm db rows:
    50X10
    50X9
    50X7

    standing machine calf raises:
    115X15
    142.5X12
    142.5X11
    142.5X10
    142.5X9

    10 mins bike
     
    Last edited: Mar 10, 2010
  3. Ish

    Ish New Member

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    your nipples are hairy
     
  4. hodor

    hodor Active Member

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    :greddy:
     
  5. hodor

    hodor Active Member

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    3/10 Delts/Traps

    Seated Arnolds
    25sX10
    30sX8
    50sX3
    55sX5
    55sX5
    55sX4
    55sX4

    Seated Behind the Neck on smith
    115X10
    115X10
    125X9

    Cable Lateral Raises
    17.5X12
    17.5X12
    20X9

    Face Pulls
    90X12
    100X11
    100X11

    BB shrugs to the front
    145X12
    165X8
    185X5
    205X4

    How was this for volume? I usually do 3 sets of cable front raises as well but looking back that I was overdoing it on the shoulders.
     
  6. Ish

    Ish New Member

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    your odd numbered reps make me angry
     
  7. Bacchus

    Bacchus Skinny Guy

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    nice. your arms assplooded
     
  8. Ish

    Ish New Member

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    i bet fiona would have sex with you now
     
  9. hodor

    hodor Active Member

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    :x:
     
  10. hodor

    hodor Active Member

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    thanks, I wish my lats did instead though
     
  11. Ish

    Ish New Member

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    i remember the days when you were using 100lbs of assistance on your pullups man
     
  12. Bacchus

    Bacchus Skinny Guy

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    reverse here.

    My arms started off SOOO small (10.5''). Even though they've grown over 3'' in a year, they still look like scrawny arms of someone who doesnt work out.

    :wtc:
     
  13. hodor

    hodor Active Member

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    eating enough brotein?
     
  14. Bacchus

    Bacchus Skinny Guy

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    Yup. that's no issue. (225g+ a day) i just started off *reaally* skinny. I've put on 25lbs since july. I've got stronger and bigger all around.

    Also, i've got a 72'' wingspan at 5'7.5. I'm a fucking knuckle dragger man
     
  15. hodor

    hodor Active Member

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    3/11 Bis/Tris/Abs

    BB curls, shoulder width grip
    45 X 15
    55 X 15
    65 X 5
    65 X 5
    65 X 5

    Sitting hammer curls
    25s X 10
    25s X 10
    25s X 10
    drop set: 12s X 10

    CG bench press
    45 x 15
    45 x 15
    95 x 8
    135 x 8
    155 x 5
    155 x 4

    Seated one arm overhead extension
    15s x 10
    15s x 10
    20s x 8

    Cable triceps pushdows, ez-curl attachment
    100 x 12
    100 x 8

    Crunches
    25, 25, 20, 20
     
  16. Ish

    Ish New Member

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    whats a khodo

    is that something from WorldOfWarcraft?

    faggot.
     
  17. hodor

    hodor Active Member

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    [​IMG]
     
  18. hodor

    hodor Active Member

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    Back Day 2

    Pull Ups
    BW x 5
    BW x 4
    BW x 3

    BO BB rows
    95 x 8
    115 x 6
    115 x 6
    115 x 5
    115 x 5

    Wide grip lat pulldown
    140 x 5
    140 x 5
    140 x 5, 90 x 15

    20 mins of steady state elliptical
     
  19. hodor

    hodor Active Member

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    Legs

    squats
    45 x 8
    95 x 5
    135 x 5
    175 x 4
    175 x 4
    175 x 4
    185 x 1

    DB lunges
    35s x 10
    35s x 10
    35s x 10

    Lying hamstring curls
    100 x 15
    110 x 11
    110 x 8
     
  20. hodor

    hodor Active Member

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    3/15 chest/calves/abs

    Flat BB bench press
    45 x 12
    95 x 12
    135 x 8
    155 x 3
    185 x 3
    185 x 2
    175 x 4
    175 x 4

    Incline BB bench
    155 x 3
    145 x 5
    145 x 5

    Dips
    BW x 5
    BW x 4
    BW x 4

    DB flyes
    25 x 15
    30 x 12
    30 x 10

    Standing machine calf raises
    115 x 12
    155 x 11
    155 x 10
    155 x 8
    155 x 8

    Knee Raises
    15, 10, 10, 10
     
  21. Ish

    Ish New Member

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    mbn to be able to bb bench
     
  22. hodor

    hodor Active Member

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    Back day 1

    Pullups
    BW x 4
    BW x 5
    BW x 4
    BW x 4

    Deadlift
    135 x 8
    175 x 8
    225 x 4
    225 x 4
    225 x 4
    225 x 4

    WG lat pulldown
    140 x 8
    140 x 6
    140 x 6

    20 mins HIIT bike, 20 seconds high speed, 40 seconds low speed
     
  23. hodor

    hodor Active Member

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    Delts/Traps

    Arnolds
    25s x 10
    30s x 8
    40s x 3
    55s x 5
    55s x 6
    55s x 4
    55s x 4

    Behind the neck presses on smith
    125 x 10
    125 x 8
    125 x 6

    Side cable raises
    20 x 12
    20 x 11
    20 x 10

    Machine rear raise
    90 x 12
    95 x 12
    100 x 8

    BB shrugs
    45 x 12
    135 x 8
    205 x 5
    205 x 5
    205 x 5
    205 x 5
     
  24. hodor

    hodor Active Member

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    Arms/abs

    BB curls 45 second rest
    45 x 12
    55 x 12
    65 x 8
    75 x 4

    Standing hammer curls
    25s x 12
    25s x 10
    25s x 8, 20s x 5, 15s x 8

    Skullcrushers
    25 x 12
    55 x 12
    65 x 12
    75 x 5

    Seated one hand overhead DB extensions
    15 x 12
    17.5 x 10
    17.5 x 10, supersetted with cable pushdowns, 60 x 8

    Crunches
    25, 20, 20, 20, 10

    10 mins steady state eliptical
     
  25. Ish

    Ish New Member

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    last update- 3/19

    i dig it
     

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