kingstevettc's log: Time to buckle down and hit 200

Discussion in 'Training Logs' started by KingSteveTTC, Dec 21, 2008.

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  1. KingSteveTTC

    KingSteveTTC New Member

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    SUMMER LOCKDOWN LOG. FOLLOW MY JOURNEY.

    Update (5/25):
    Now home for summer, I'm going to try to stick to a consistent eating schedule taking in around 3,000 cals a day staying as clean as I can for a few weeks then start to allow cheats. My base diet is listed below. I will be lifting 4x/week and doing cardio 3-5x/week depending how tired I am from work... My workouts are going to be based off the 5/3/1 concept of starting off with the four main lifts and then doing supplementary excercises. I'll be using low reps with longer rest on the main workouts and high reps with less rest on everything else.


    Maxes:
    Mil press: 115 (2/15)
    Squat: 265 (2/15)
    Bench: 165 (2/15)
    Dead: 275 (2/15)


    Weight:
    (08/01/08) 163 lbs.
    (12/21/08) 178 lbs.
    (04/26/09) 190 lbs.
    (05/22/09) 182 lbs.
    Few pound differences on scales used




     
    Last edited: May 26, 2009
  2. KingSteveTTC

    KingSteveTTC New Member

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    Blah, today sucked. Figured a week off would help but I continue to get headaches/dizzy while lifting. Gonna schedule a doctors appt. this week, hopefully its nothing serious and an easy fix.. :hs:

    Well...had a hard time pushing it but:

    178 lbs.

    Leg Extentions
    4x15

    Squats
    45x15
    135x12
    185x12
    185x10
    185x8
    (Could have pushed to 12 on the last two but I didnt want to pass out mid-set..this sucks)

    Leg Press
    3 plates x 10 x 2
    4 plates x 10 x 2

    Then I was too dizzy to continue. Fuck this shit.
     
  3. Ribbie

    Ribbie OT Supporter

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    Sounds like you're lifting on an empty tank.
     
  4. KingSteveTTC

    KingSteveTTC New Member

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    Today I was (somewhat) but I feel as though it was a little extreme for that to be the reason. Make sure I take that out of the equation tomorrow.
     
  5. KingSteveTTC

    KingSteveTTC New Member

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    Went early today, ate a big breakfast beforehand.

    Probably could have gotten a few more up on the first two,
    but I didn't have a spot unfortunately.

    Flat Bench
    45x25
    115x12
    135x10
    135x8
    Dropset
    95x18

    Incline DB
    35x15
    45x12
    50x10
    50x8
    Dropset
    30x8

    Machine Flys
    4x12

    Dips
    BWx15x2
    BWx12

    The feelings I had yesterday were still there today but weren't as severe. Was definitely not 100%, hopefully tomorrow will be better (switching Wed. w/ Thurs.)
     
  6. KingSteveTTC

    KingSteveTTC New Member

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    Weight- 176 (fuck the holidays)

    Rows
    100x12
    120x12
    140x12
    150x12
    dropset
    130x10
    dropset
    90x15

    oblique work
    4x15 (each side)

    standing calf raises (machine)
    4x25

    Lat pulldowns
    100x15
    120x12
    140x12
    150x12

    Seated calf raises
    4x25

    Ab work

    Happy with the workout today. Didnt want to go when I got up, especially because I was short for time, but I ended up going anyway. Wish I could have gotten more Back work in, but whatever.
     
  7. RG

    RG New Member

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    how tall are you
     
  8. KingSteveTTC

    KingSteveTTC New Member

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  9. KingSteveTTC

    KingSteveTTC New Member

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    Some of the machines at the gym i'm using over break don't list the weight, just list it as the setting. Pretty fuckin annoying.

    DB Press
    40x10
    45x10
    50x10

    Barbell Curl
    70x12
    80x12x2

    Rope pushdown
    Setting 6 x12x2
    Setting 5 x15

    Preacher machine
    35x12
    50x12
    65x12
    dropset
    45x12
    dropset
    30x20

    French curl
    45x12
    60x15x2

    Shrugs on smith
    3 sets front
    3 sets back

    Hammer curl (rope)
    Setting 6 x12
    Setting 5 x12

    Reverse pushdowns
    Setting 8 x15
    Setting 10 x12x2
    dropset
    Setting 7 x12
    dropset
    Setting 4 x12

    Wrist curl machine
    60x20x2
    75x20x2

    Next time I do this day I'm going to do more DB Press the dropset it to start off the workout and replace the hammer rope curls with hammer DB curls.
     
  10. KingSteveTTC

    KingSteveTTC New Member

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    Leg Extensions
    4 sets of 12

    Squats
    45x20
    135x10
    135x12
    155x10
    185x10
    135x15

    Leg Press
    2 plates (per side)x15
    3x10
    3x10
    4x10
    3x12

    Leg Curls
    4 sets of 12

    light ab/oblique work
     
  11. erok81

    erok81 All your canyons are belong to me!!

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    I get really dizzy at the gym unless I eat a fairly large meal (aka dinner) and wait an hour to an hour and a half. If I go 30 minutes after eating, I get dizzy, etc. Has to be an hour.

    Sometimes I think I have diabetes. :rofl:
     
  12. KingSteveTTC

    KingSteveTTC New Member

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    Will have a spotter for chest day tomorrow. Looking forward to it.

    Hope to consistently weigh 180 by the end of the week, was 178.5 today.
     
    Last edited: Dec 30, 2008
  13. KingSteveTTC

    KingSteveTTC New Member

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    Flat BB Bench
    45x25
    115x10
    135x6
    135x6
    155x1 (pr)
    115x15

    Incline DB Bench
    40x10
    45x10
    50x8
    dropset
    35x8
    dropset
    25x8

    Machine Flys
    5 sets of 10

    Dips
    BWx10
    BWx12x2
    BWx10
     
  14. KingSteveTTC

    KingSteveTTC New Member

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    Was a scheduled off day per Pur's routine, but I trekked through the snow to the gym and absolutely dominated my calves/abs/obliques.

    Feels good man.
     
  15. KingSteveTTC

    KingSteveTTC New Member

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    Weight- 180 :)

    WG Pullups
    BWx6
    BWx5
    BWx5

    Deadlifts
    135x10
    185x10x2 (Really pushed it on the last set)
    205x3

    Bent-over t-bar row
    45x15
    90x15
    90x12
    First time over done this without the chest support thing (gym i'm at over break doesnt have it) and I didnt really like it too much.

    WG Pulldowns
    120x15
    150x8
    140x12
    dropset
    100x15

    Cable Rows
    120x15
    140x12x2
    dropset
    110x12


    Felt like I got a good workout in today considering I've been battling a constant, fucking annoying as hell, headache for the past few days. Shit realllly blows.Going to the C's tonight, though. Gonna to fucking dominate the Wizards :rofl::rofl::rofl:
     
  16. KingSteveTTC

    KingSteveTTC New Member

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    My back from yesterdays workout right now is nuts.

    Will probably do arm day tomorrow instead of today so I can work harder.
     
  17. KingSteveTTC

    KingSteveTTC New Member

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    DB Press
    40x10
    45x10
    50x10
    45x10
    dropset
    30x8

    Preacher Curl "machine"
    60x12
    70x12
    80x10
    90x5
    dropset
    70x6
    dropset
    45x10

    Tricep Pushdown
    4x12 (dropset after 3rd)

    Rear Lat machine
    4x10 (dropset after 3rd)

    Bicep Cable curl (single arm)
    5 sets each arm working the pump

    Skull Crushers
    70x10
    80x10x2

    Shrugs
    135x15x2
    185x10

    Reverse pushdown
    3x12

    Bicep Cable Curl (two arm)
    3x12

    Tricep Extention
    3x10


    Finally going to the doctor tomorrow to try to find out why i've been getting so many headaches and shit..
     
  18. KingSteveTTC

    KingSteveTTC New Member

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    SQUATS
    45x25
    135x15
    155x10
    185x8
    205x5
    155x12

    Leg Extentions
    4x12 then a dropset

    mad ab/oblique work

    Leg Press
    3x15
    4x10
    4x10
    4x12

    Leg Curls
    4x12 then a dropset

    more ab/oblique work

    Hip Abductors
    2x25 on each machine


    Felt really good today and am really starting to clean up my diet as of yesterday/today.
     
  19. KingSteveTTC

    KingSteveTTC New Member

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    Flat BB Bench
    45x25
    115x12
    135x8 (would have been more with a spot)
    135x8 (with a spot)
    145x4
    115x12

    Standing Calf
    5x25

    Incline DB Bench
    45x10
    50x10
    50x10 (may have been 8, but I think it was 10)
    dropset
    35x7

    Seated Calf
    6x20

    Machine Flys
    5x10 (these felt really good today, tight squeeze)

    Donkey Calf
    5x25

    Dips
    BWx15x4

    Iso Wide Chest Machine
    45's x 15
    45's + 25's x 10

    Game fucking over. Great workout today.
     
  20. KingSteveTTC

    KingSteveTTC New Member

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    WG Pullups
    BWx5
    BWx4x3

    Deadlifts
    135x8x2
    185x5x2
    205x5
    135x8

    Ab/Oblique work


    Bent BB Row
    70x10
    90x10x2

    WG Pulldown
    120x10
    130x10
    140x10x2
    dropset
    110x10
    dropset
    80x18

    Ab/Oblique work

    Cable Rows

    100x8
    120x8
    130x8
    140x8
    dropset
    110x12

    Less weight on the pulldowns and rows today because I was working the pump/squeezing. Seemed to be much more effective.
     
  21. KingSteveTTC

    KingSteveTTC New Member

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    DB Press
    40x8
    45x8
    50x8
    50x10
    40x10
    dropset
    30x8

    Preacher Curl
    50x10
    70x10
    80x10x2
    dropset
    60x7
    dropset
    45x8

    Tricep pushdown
    6x10 then a dropset

    Standing Calf Raise
    5x20

    Rear Lat Raise Machine

    4x10

    Box Jumps
    3x10

    Bicep Cable Curls (one arm)
    6 sets (last one was dropset)

    Skull Crushers
    60x12
    70x10
    60x12
    dropset
    40x15

    Seated Calf Raise

    5x20

    Front/Side raises
    15'sx10perx2sets
    20'sx5per
    dropset
    10'sx5per

    Donkey Calf Raises

    4x20

    Shrugs

    4x15

    Wrist Curls

    4x20

    Seated Dips

    2x15

    Got a fucking bomb ass workout in today. Want to consolidate this next arm day and still get the same pump I got today, though.
     
  22. KingSteveTTC

    KingSteveTTC New Member

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    Fasted Cardio


    22 minutes stationary bike
    2 minutes warmup

    First ten minutes:
    30 seconds sprint
    30 seconds light/medium pace

    Last ten minutes:
    30 seconds sprint
    2 minutes light/medium pace

    6.9 miles total
     
  23. KingSteveTTC

    KingSteveTTC New Member

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    Saturday's Diet:

    Approx. 3,900 cals 100% CLEAN

    25% Fat----33% Carbs---42% Protein

    chea mother fucker gotta keep this up
     
    Last edited: Jan 11, 2009
  24. KingSteveTTC

    KingSteveTTC New Member

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    Sunday Cardio

    17 minutes stationary bike
    2 minutes warmup

    First 5 minutes
    30 second sprint
    30 second light/medium pace

    Last 10 minutes
    30 seconds sprint
    1 minute light/medium pace
     
  25. KingSteveTTC

    KingSteveTTC New Member

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    Sunday's intake:

    Aprox 4k cals
    I'd say about 90% clean with no unhealthy shit.

    39% Carbs 34% Protein 27% Fat
     
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