Leb_CRX is the besss - Routine + LOG

Discussion in 'Training Logs' started by Leb_CRX, Mar 9, 2005.

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  1. Leb_CRX

    Leb_CRX OT's resident terrorist

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    Current Stats
    Age-23
    Weight-187lbs
    Height-6'0
    Routine-Listed below.

    Goal
    Build strenghts and look sexy, just like Jenna Jameson

    Pic from Mexico during Dec 2004...I think this was the turning point for me, and why I started working out...I realized how uncomfortable I was with my look

    [​IMG]


    Routine

    (1)Chest:
    -flat BB bench-press
    -incline BB bench-press
    -decline BB bench-press
    -Incline dumbbell press
    -flat dumbbell press
    -dumbbell fly

    (1)Triceps:
    -dumbbell kickbacks, lock arm in place
    -skull crusher, arms in, followed by bench
    -cable push-downs, hold it ¾ down, only go back up to 50degrees
    -overhead dumbbell extensions (behind neck with two hands, raise above head)
    -close grip bench press
    -one arm cable extensions

    (1)Forearms:
    -standing behind-back barbell wrist curl
    -barbell wrist curls

    (1)Abs:
    -hanging knee raise
    -weighted decline sit up
    -weighted ab machine


    (2)Back:
    -lat pull-downs, 75 degrees, lock back, squeeze
    -seated cable row 90 degrees, lock back, elbows tight, squeeze
    -dumbbell rows
    -hyper extensions
    -deadlift
    -t-bar rows
    -bent over barbell rows

    (2)Biceps:
    -straight bar curl
    -hammer curls
    -preacher curl/ez bar curl
    -seated alternating dumbbell curls


    (3)Shoulders:
    -front raise
    -side raises
    -overhead raise - machine – hold the rear and come down only to L
    -military press

    (3)Legs:
    -leg curls
    -leg press
    -leg extensions
    -calf raises
    -leg press-calf raises
    -squat

    (3)Abs:
    -hanging knee raise
    -weighted decline sit up
    -weighted ab machine

    -----------------------------------
    reps are usually 10, 10, 8, or 10, 8, 8
     
    Last edited: Mar 9, 2005
  2. Leb_CRX

    Leb_CRX OT's resident terrorist

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    *weight listed is on 1 side only and without bar


    weight:reps

    Sunday:
    Calf raises
    120*10 *warmup*
    140*10
    150*10
    180*8

    Leg Press
    90*10
    135*10
    135*10

    squats
    25*10
    35*10
    45*10

    Shoulders
    BB Shrugs
    35*10
    35*10
    35*10

    DB press
    20*10
    30*10
    30*8

    upright row
    10*10
    15*7
    15*7

    Military press
    10*10
    10*7
    10*3
     
  3. Leb_CRX

    Leb_CRX OT's resident terrorist

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    Monday:
    DB Bench Press
    35*10
    45*10
    45*10

    Incline DB Press
    35*9
    40*7
    40*8

    Decline DB Press
    30*10
    40*10
    45*8

    Cable Fly
    30*10
    30*10
    40*8

    Triceps
    Pushdowns @ 2pulley
    30*10
    40*8
    40*8

    Bench Dips
    10*bodyweight
    10*bodyweight
    10*bodyweight

    had to leave early
     
  4. Leb_CRX

    Leb_CRX OT's resident terrorist

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    Location:
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    Today/Tuesday:
    Lat pulldowns
    100*10
    115*8
    115*5

    Seated Cable Rows
    100*8
    100*8
    115*4

    T-Bar Rows
    35*10
    50*10
    50*10

    DL
    25*10
    45*5
    55*5

    Biceps
    Straight Bar Curls
    0*10
    5*7
    5*6

    Ez Bar Curl
    10*10
    15*9
    17.5*6

    Concentration Curl
    20*10
    25*10
    30*3
     
  5. Leb_CRX

    Leb_CRX OT's resident terrorist

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    Thur March 10
    Legs
    Squats
    35*10
    45*5
    45*5
    45*5

    Standing Calf Thing
    150*10
    160*10
    180*10
    220*8

    Leg Extentions
    100*10
    115*8
    130*8

    Leg Press
    135*7
    135*8
    135*7


    Shoulders
    BB Shrug
    35*10
    45*7
    45*6
    ***Note: Lower back paints, will try DB next

    DB Press
    20*10
    25*10
    25*8

    Upwright row
    10*7
    15*6
    15*4


    Knees feel like shit, ate like crap, missed breakfeast, did not have lunch until 1pm due to work
     
  6. Leb_CRX

    Leb_CRX OT's resident terrorist

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    Monday March 14, 05
    flat BB bench
    35*7
    40*7
    45*6 (assisted from 2)

    incline BB press
    25*8
    30*7
    35*5

    Decline DB Press
    40*10
    45*5
    45*0

    Cable Fly
    30*10
    35*8

    Cable Tricep Pushdowns
    60*10 (warmup)
    90*10
    100*8
    110*4

    skull crushers
    10*10
    20*8
    20*3

    kickass workout day, hit a PR on Bench which is 1 plate on each side :o
     
  7. Leb_CRX

    Leb_CRX OT's resident terrorist

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    Location:
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    Back:
    Lat pulldowns
    90*10
    100*10
    120*6

    Seated Cable Rows
    90*8
    100*7
    110*6

    DL
    35*10
    45*8
    70*3
    70*2

    Cable pull thing-io


    Biceps

    Ez Bar Curl
    15*10
    17.5*9
    20*8
    20*4

    had to go, closing time
     
  8. Leb_CRX

    Leb_CRX OT's resident terrorist

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    Mon March 21
    Legs
    Squats
    45*10
    45*8
    55*8
    55*8

    Standing Calf Raise
    170*12
    190*10
    210*8

    Leg Press
    90*10
    135*7
    135*3


    Shoulders
    DB Shrug
    45*10
    55*10
    60*8

    Shoulder Press machine
    70*10
    80*9
    90*5

    Front raise
    15*10
    20*8
    20*8

    Side raise
    15*10
    20*3
     
  9. Leb_CRX

    Leb_CRX OT's resident terrorist

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    been 3 days, I fucked up my wrist I am hopnig it gets good by this weekend so I can go back

    I miss the gym and it misses me :wtc:
     
  10. Leb_CRX

    Leb_CRX OT's resident terrorist

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    went to gym today as hadn is feeling better

    bastards are closed

    t'il tommorow my sweet, sweet dumbbell
     
  11. Leb_CRX

    Leb_CRX OT's resident terrorist

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    Finally back and feels good :cool:

    Mon March 30
    Chest
    Flat BB Bench Press
    25*10
    35*10
    45*6
    45*5
    woohoo, 1 plate baby, 1 plate :cool: :cool: :cool: :cool: :cool:
    plate was my goal when I first joined up, I did it last time I did chest, but this time it was unassisted and it was consecutive

    Decline DB Press
    35*10
    40*10
    45*6


    Triceps
    Bar Pushdowns
    100*10
    110*10
    120*10

    Skull Crushers
    10*10
    20*4 (elbow started hurting)

    Bench DIPS
    0*10
    *8

    thats all I recall :hs:
     
  12. Leb_CRX

    Leb_CRX OT's resident terrorist

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    Thurs, March 31

    Back:
    Lat pulldowns
    100*10
    110*8
    110*5

    Seated Cable Rows
    100*8
    110*6
    120*3

    Hyper extentions
    0*10
    10*10
    10*10
    **lower back began to hurt like a bitch felt the muscle began to tightened up

    DL
    45*8
    70*4
    after this set back went to hell...began to hurt and couldn't move easy...figured it was it for back

    Biceps

    Ez Bar Curl
    15*10
    20*5
    20*4

    back was DONE, fucking killing me

    took off and came home

    SHITTY ass workout :rant2:
     
  13. Leb_CRX

    Leb_CRX OT's resident terrorist

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    today felt like a chest day, I just knew it...so I skipped my leg day and will do that tommorow

    Mon April 04
    Chest
    Inclue BB Bench Press
    25*10
    30*9
    35*8
    40*4

    could of gone more but no spot...and damn my STR got increased big time on this bitch, yippeee mothafuckazzz

    Flat DB Press
    45*9
    45*8
    50*6
    50*4

    YAY-YAY what a day, been wanting to push 50's for a while now, good day for inclie and flat


    Triceps
    cable pushdowns w/rops
    90*10
    90*8
    90*7

    cable pushdowns w/bar
    110*10
    120*6

    done
     
  14. Leb_CRX

    Leb_CRX OT's resident terrorist

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    no gym for me today but I went out for a jog

    looped around the park and back, walked once for about 15-20 meters and kept going

    killed my chest, cold air and than jumping in teh shower with really warm air, I felt my chest collapsing, next time a much bigger cool down period
     
  15. Leb_CRX

    Leb_CRX OT's resident terrorist

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    had neck pains since and havne't gone, but played hockey last night, and that was good

    going to gym maybe tommorow, if not monday first thing

    I feel guilty...and I should :hs:
     
  16. Leb_CRX

    Leb_CRX OT's resident terrorist

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    Location:
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    Monday, April 12

    Back:
    Lat pulldowns
    Seated Cable Rows
    DL

    Biceps
    Ez Bar Curl


    was in a rush...had some racing to do :eek3d:
     
  17. Leb_CRX

    Leb_CRX OT's resident terrorist

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    Wednesday, April 13

    Chest:
    flat DB Curl
    35*10
    45*9
    45*9
    50*7
    55*4 (assisted)

    Tricep
    Cable pulldowns
    90*10
    100*8
    100*8

    Dips
    4*failure

    I am drained, I don't think I've slept at all this week, and work has been fucking raping me...I lost a bit of my drive :wtc:
     
  18. Leb_CRX

    Leb_CRX OT's resident terrorist

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    sick as fuck
     
  19. Leb_CRX

    Leb_CRX OT's resident terrorist

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    still sick as fuck, went to work and left 1/2 way through the day
     
  20. Leb_CRX

    Leb_CRX OT's resident terrorist

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    starting to feel better, swamped with work all week, going back on monday
     
  21. Leb_CRX

    Leb_CRX OT's resident terrorist

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    yay yay yay biatches I'm back...so I finally made it back

    I ended up hurting my ankle playing hockey and decided to take a break

    felt good...I feel damaged now, but in a good way

    I am cutting now, took a 500 cal deficit

    Chest:
    bench bb press
    bar * 12
    25 * 10
    30 * 10
    35 * 8

    incline bb press
    bar * 12
    20 * 10
    20 * 7

    tricep extentions:
    80 * 12
    90 * 12
    100 * 10

    some ab exercises

    I feel like I been wrecked :hs:
     
  22. Leb_CRX

    Leb_CRX OT's resident terrorist

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    went yesterday
    back and bi's

    lat pulldowns
    90*10
    90*7
    90*6
    100*4

    seated cable rows
    90*10
    #
    #
    #

    bent over row
    30*10
    30*10
    40*8
    40*5

    biceps:
    ez bar curl
    15*8
    15*7
    15*4

    straight bar curl
    0*8
    0*6

    I had to go
     
  23. Leb_CRX

    Leb_CRX OT's resident terrorist

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    had hockey tonight

    lost 7-1 :hs:
     
  24. Leb_CRX

    Leb_CRX OT's resident terrorist

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    hockey tonight too

    lost 6-1 this time

    :rant2:
     
  25. Leb_CRX

    Leb_CRX OT's resident terrorist

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    got a physical done today

    my fitness will consist of playing video games after I get off work to rest and recover from his finger-probation
     
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