Kopetzki's Log to 250

Discussion in 'Training Logs' started by kopetzki, Oct 10, 2005.

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  1. kopetzki

    kopetzki Banned

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    So i finally decided to keep a log in hopes of seeing my progress visually since i feel like im never making any.
    My stats as of now are: 6'4" and as of Monday, October 10th I am 223lbs.
    My stats as of Monday, November 14th are 6'4'' and 230lbs.
    My goal is to bulk to 250 or when i feel like i have hit certain numbers and then cut down.
     
    Last edited: Jan 12, 2006
  2. kopetzki

    kopetzki Banned

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    Monday, Leg Day

    Squats:

    3 sets of warmup sets

    2x6x185
    2x5x205
    I'm still trying to improve my form on squats i only started doing them about 2 months ago, I can always feel my knees going past my foot whenever i get to parallel, maybe i need to straighten my back out a little bit.

    Leg Press:

    3x6x300
    I sharted a little bit on the last set

    sldl:

    2 light warmup sets

    3x6x155
    again im trying to improve my form on these, i think i need to straighten my legs out a bit since they bend too far, i don't know i'll look up some videos to see how others do it

    Standing Calve raises:

    2 light warmup sets

    3x8x13th plate on cybex machine
     
  3. kopetzki

    kopetzki Banned

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    Tuesday - Arms + Abs

    Olympic Bar Curls
    3 light warm-up sets with bar and 10's
    95x6
    95x5
    95x5

    Incline DB curls
    35's x 6 On Both arms, 3 sets

    Preacher curls
    35's plus EZ Bar, One set of 6

    Close-Grip Bench
    3 light warm-up sets with bar and 25's
    135x6
    145x6
    155x6
    Last time i did this i think i had my hands too close together since my wrists were hurting like a bitch for the rest of the weeks, so today i used a grip that was about 8" apart.

    V-Bar pressdowns
    1x6x75
    2x6x85

    Adjustable Cable-Kickbacks
    1x10x20

    Abs
    Just did some minor Ab work, haven't done these since i had my hernia surgery in February. Kind felt funny since i can still feel the patches under my abdomen. I'm going to ease myself into abs and do very light crunches etc. twice a week before hitting them heavy.
     
  4. kopetzki

    kopetzki Banned

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    Wednesday - Shoulders + Traps

    Seated Military Press

    3 light warmup sets with bar, with 10's and then with 25's
    115x4
    115x5
    115x5
    I got a spotter on the last 2 sets, its a wonder how much motivation can get out of you on the last rep, this guy was good too "COMON YOU GOT IT!", "NICE AND CLEAN, YOU GOT IT MAN YOU GOT IT!!!!" :rofl:

    Seated DB Military Press

    45'sx8
    50'sx6
    50'sx6
    50'sx5

    DB lateral raises

    25'sx8
    25'sx7
    25'sx7

    Barbell Shrugs

    135x10
    225x5 <this was too heavy for me, i don't know if i got full rom
    205x6
    205x6

    Upright Rows (close grip)

    95x8
    95x8
    105x6

    DB Shrugs

    75'sx8
    80'sx8

    I'm wondering whether im doing too little sets/reps
     
  5. kopetzki

    kopetzki Banned

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    Thursday - Upper + Lower Back

    Lat Pulldowns

    2 Light Warmup sets
    6x13th plate on cybex machine
    6x12th plate
    6x12th plate

    Seated Cable Rows (V-bar)

    6x180
    6x170
    6x170
    3x190

    Yates Rows

    135x10
    175x5
    155x6
    155x6
    165x5
    I think next week 165 will be my working set on these

    Good mornings

    wtfexercise, is there like different variations for glutes+hams and lower back? I was feeling these more in the glutes and hams than in the lower back.
    45x10
    95x8
    115x6
    115x6
    115x6

    Back extension

    10xBW
    45 plateX8X3

    Maybe i should substitute Deadlifts for Good Mornings?
     
  6. kopetzki

    kopetzki Banned

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    Friday - Chest + Abs

    BB Bench Press

    3 light warmup sets with bar 25's and 45's
    175x5x4
    Why does my bench suck so much, i see kids that haven't even hit puberty yet benching more at my gym :wtc:

    DB Incline Bench

    65'sx5x4

    Dips

    BWx5x4
    I suck at teh dips, it hurts like shit when i get off the bars, like a sharp pain all throughout my forearms and biceps/triceps region

    Abs

    just some minor ab work, leg raises, crunches etc...
     
  7. Braco

    Braco It's chess moves, not checkers baby OT Supporter

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    edin?
     
  8. kopetzki

    kopetzki Banned

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    hell yeah nga, what are you doing in my log :noes:
     
  9. Braco

    Braco It's chess moves, not checkers baby OT Supporter

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    damn i was on that OT map thing from google where everybody posted their location and i saw your thing and then i wanted to see who was it.... u changed dude good change, what gym do u go 2? ok i gotta go to work now , l8er
     
  10. kopetzki

    kopetzki Banned

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    Thanks man, I go to Golds Gym on Bayemeadows. Hehe, and you showed me this website way back when we were in gaming lab. You still work out?
     
  11. kopetzki

    kopetzki Banned

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    Monday - Legs
    I weighed in at 224 before workout and 223 after workout, i think the scale in my gym sucks.

    Squats
    3 Light Warmup Sets with bar, 25's and then 45's
    185x6
    205x6
    205x5

    Leg Press

    290x6
    290x6
    290x6
    310x5
    I let one rip really loud on the last rep, everybody turned around and giggled :o

    SLDL
    95x6
    135x6
    155x4
    155x4
    155x3
    The reason i did the low reps is that i wasn't sure about my form, i felt like i can go for more but my lower back hurts a little bit after each set. I don't understand though im doing everything right i think. I got my ass out my legs slightly bend and my back arched.

    Leg Extension
    10th plate x 10
    12th plate x 8
    13th plate x 7

    Standing Calve Raises
    2 Light warmup sets with 6th and 10th plate
    13th plate x 8
    13th plate x 8
    12th plate x 8

    Seated Calve Raises
    180x10
    180x10
    225x5
     
  12. Placebo

    Placebo New Member

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    Hate it when that happens :fart:
     
  13. Braco

    Braco It's chess moves, not checkers baby OT Supporter

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    yea i go up to that Super Fitness on beach blvd... its kinda shitty but its good enough.. and i go sometimes up to the unf gym ,
     
  14. kopetzki

    kopetzki Banned

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    Heh, i think Vlado goes to the super fitness one. You know him? Nigga is like 6'8 250 lbs, Serbian guy. How is the UNF gym btw? never been, we should work out together one day.
     
  15. Braco

    Braco It's chess moves, not checkers baby OT Supporter

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    yea i see vlado there , saw him last week.... unf gym is good machines are not that new but it has all the basic stuff u need for a good workout... we should go sometime...
     
  16. kopetzki

    kopetzki Banned

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    Tuesday - Arms

    Olympic Bar Curls
    3 light warm-up sets with bar and 10's
    95x6
    95x5
    95x5

    Incline DB curls
    35's x 6 On Both arms, 3 sets

    Preacher curls
    35's plus EZ Bar, Two sets of 6

    Close-Grip Bench
    3 light warm-up sets with bar and 25's
    135x6
    145x7
    145x6
    145x6

    V-Bar pressdowns
    Whole Stack on Cybex x 6
    Whole stack x 6

    Adjustable Cable-Kickbacks
    2x10x20

    Hammer Curls
    40's x 8 on Both Arms
    45's x 5 on Both Arms
     
  17. kopetzki

    kopetzki Banned

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    Wednesday - Shoulders + Traps

    Seated Military Press
    3 light warmup sets with bar, with 10's and then with 25's
    115x6 :eek4: I could barely do 4 of these by myself last week and it was all me without a spotter this time
    120x5
    120x5


    Seated DB Military Press
    50's x 6
    50's x 5
    45's x 6


    DB lateral raises
    25'sx8
    25'sx8
    25'sx7

    Upright Rows (close grip)
    95x6
    105x6
    115x5

    Barbell Shrugs
    185x10
    205x6
    215x6
    215x6

    DB Shrugs
    85'sx6
    85'sx6
     
  18. kopetzki

    kopetzki Banned

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    Thursday - Upper + Lower Back

    Lat Pulldowns
    2 Light Warmup sets
    6x13th plate on cybex machine
    6x12th plate
    6x12th plate

    Seated Cable Rows (V-bar)
    6x170
    6x180
    6x180

    Yates Rows
    155x6
    165x6
    165x6
    165x6

    Good mornings
    45x10
    95x8
    115x6
    115x5
    95x6
    Still trying to get my form down on these, i feel like a sharp pain in my tail bone from doing these so im guessing my form is wrong

    Back extension
    10xBW
    40X8X3
     
  19. kopetzki

    kopetzki Banned

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    Friday - Chest

    DB Bench Press
    Warmup with 40's and 50's
    75'sx5
    75'sx4
    70'sx6

    DB Incline Bench
    65'sx5
    65'sx5
    65'sx4

    Dips
    BWx5
    BWx4 :ugh:
    BWx6 :eek3:
     
  20. kopetzki

    kopetzki Banned

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    Monday - Legs
    Weighed in at 224

    Squats
    3 Light Warmup Sets with bar, 25's and then 45's
    185x6
    185x5
    185x5
    185x5
    205x2
    I really tried concentrating on form and getting to parallel, I think i got the form down somewhat

    Leg Press

    270x6
    290x6
    290x6
    I kept my feet fairly close together on these this time

    SLDL
    95x6
    135x6
    185x5
    185x5
    185x5
    I feel a pain in my lower back now, I guess i did these wrong, but i'm doing everything like im supposed to :mad:

    Standing Calve Raises
    2 Light warmup sets with 6th and 10th plate
    13th plate x 6
    13th plate x 8
    13th plate x 8

    Seated Calve Raises
    180 x 6
    205 x 8
    205 x 6
     
  21. kopetzki

    kopetzki Banned

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    Tuesday - Arms

    Olympic Bar Curls
    3 light warm-up sets with bar and 10's
    95x6
    95x5
    95x4

    Incline DB curls
    35's x 6 On Both arms, 3 sets

    Preacher curls
    35's plus EZ Bar x 5
    35's plus EZ Bar x 2 :mad:

    Close-Grip Bench
    3 light warm-up sets with bar and 25's
    135x6
    155x6
    165x5
    165x4

    V-Bar pressdowns
    Whole Stack x 6
    Whole stack x 6

    Adjustable Cable-Kickbacks
    2x8x20
     
  22. kopetzki

    kopetzki Banned

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    Wednesday - Shoulders + Traps

    Seated Military Press
    3 light warmup sets with bar, with 10's and then with 25's
    115x6
    120x5
    115x5


    Seated DB Military Press
    50's x 6
    50's x 6
    50's x 5


    DB lateral raises
    25'sx8
    25'sx8
    25'sx7

    Upright Rows (close grip)
    95x6
    105x6
    105x6

    Barbell Shrugs
    185x10
    205x6
    205x6
    205x6

    DB Shrugs
    85'sx6
     
  23. kopetzki

    kopetzki Banned

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    Thursday - Upper + Lower Back
    Weighed in at 224.8, it was 227 with my sweat pants on :mamoru: i was like :eek5: at first, but then i realized

    Lat Pulldowns
    2 Light Warmup sets
    6x12th plate on cybex machine
    6x12th plate
    6x11th plate <really strict form on this one

    Seated Cable Rows (V-bar)
    6x170
    6x180
    6x180

    Yates Rows
    155x6
    165x6
    165x6
    155x6

    Good mornings
    45x10
    95x8
    95x8
    95x8
    I'm gonna go light on these until i get the form down, still a sharp pain in the assbone on the bottom of the movement.

    Back extension
    10xBW
    50+BWx8
    70+BWx8
    70+BWx8
     
  24. kopetzki

    kopetzki Banned

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    Friday - Chest

    BB Bench Press
    Warmup with bar, 25's and 45's
    175x5
    175x5
    175x4 :ugh:

    DB Incline Bench
    65'sx5
    65'sx5
    60'sx5

    Dips
    BWx4:ugh:
    BWx5
    BWx5

    I WANT EVERYBODY TO CALL ME NANCY FANCY PANTS BECAUSE IM A LITTLE BITCH
     
  25. pablo86

    pablo86 New Member

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