Lemon's Training Log

Discussion in 'Training Logs' started by RalphL, Jan 21, 2007.

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  1. RalphL

    RalphL Active Member

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    Alright I've never done this before so dont flame and feel free to make suggestions.
    I'm 16 and I've been lifting for about 3 months
    5'8'' 181lbs

    Supps:
    Whey
    3g fish oil
    5g creatine PWO on training days
    food

    I dont count the weight of the bar on BB exercises
    I take 60 second rests unless stated otherwise

    1 RMs as of 6-26-07
    Bench- 120lbs
    Dead Lift- 260lbs
    Squat- 180lbs

    Cardio:
    10 minutes of HIIT done PWO everyday exept leg day



    Today:
    Legs/Shoulders

    Squats(Never done them and was trying to get form down before i really pushed myself)
    5/70lbs x 3

    Incline Leg Press
    12/145lbs
    8/190lbs
    6/235lbs

    Leg Curl
    12/90lbs
    9/95lbs
    6/100lbs

    Seated Calf Raise
    22/145lbs x 2
    17/160lbs

    Shrugs
    14/40lbs
    11/45lbs
    10/50lbs

    Arnold Press
    14/25lbs
    10/30lbs
    5/35lbs

    Lateral Raise
    12/15lbs
    8/20lbs
    4/30lbs

    DB Front Raise
    12/15lbs
    9/20lbs
    5/25lbs

    Ill update on monday when I do chest and triceps
     
    Last edited: Jun 29, 2007
  2. ccrooks

    ccrooks New Member

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    what's your split gonna be like?

    legs/shoulders
    back/bi
    chest/tri
    i'm guessing?
     
  3. RalphL

    RalphL Active Member

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    yeah.
    I try and do 5 sets of 25 crunches everyday if i have time, but i didnt have time today because the gym was closing :o
     
  4. Memor

    Memor Active Member

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    what are your goals?
     
  5. RalphL

    RalphL Active Member

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    look like brad pitt in fight club :mamoru: jk

    I wanna cut about 15 lbs of fat and gain muscle.
     
  6. Memor

    Memor Active Member

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    sweet deal, good luck :h5:
     
  7. RalphL

    RalphL Active Member

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    do you guys think im using a good routine for what im trying to do? is my 12/8/6 good for body building?
     
  8. nwmrkt

    nwmrkt New Member

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    try the BB routine in the sticky on the main page.
     
  9. RalphL

    RalphL Active Member

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    I had an OK day today
    chest/tris

    BB Bench Press
    10/55lbs
    6/70lbs
    2/90lbs

    Incline BB chest press
    10/30lbs
    6/40lbs
    3/50lbs

    DB fly
    12/20lbs
    8/25lbs
    6/30lbs

    Weight assisted dip
    3x2, 4x2/55lbs

    Tricep Press
    13/60lbs
    7/65lbs
    5/70lbs

    Close Grip Bench Press
    12/20lbs
    7/30lbs
    4/40lbs
     
  10. RalphL

    RalphL Active Member

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    I havent updated in a while

    Back/Bicepts yesterday

    Deadlift:
    5/110lbs
    5/130lbs
    5/140lbs
    5/160lbs

    Cable Row:
    13/95lbs
    10/100lbs
    7/105lbs
    5/110lbs

    BB Rows:
    10/50lbs
    9/60lbs

    Behind the neck Lat Pulldown:
    13/90lbs
    10/95lbs
    10/100lbs
    7/105lbs

    1 Arm Rows:
    11/50lbs
    8/55lbs
    7/60lbs

    Standing BB Curl:
    12/50lbs
    5/60lbs x2

    Seated DB Hammer Curl:
    8/25lbs x2
    5/30lbs

    Standing DB Preacher Curl:
    8/20lbs x2
     
  11. RalphL

    RalphL Active Member

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    I've gotta start updating more. I started using NoQuarter's routin a couple weeks ago

    BW Chin up
    5,2,4,3

    BB Rows

    11/55lbs x2
    10/60lbs x2

    Lat Pulldown
    12/90lbs
    10/100lbs x2

    Cable Row
    10/100lbs
    9/100lbs
    6/100lbs

    Lat Pulldown (Behind the neck)
    14/85lbs x2

    Standing BB curl
    11/50lbs
    9/50lbs x2

    BB Preacher Curl
    8/45lbs
    6/45lbs x2

    Hammer Curl
    13/20lbs
    9/20lbs

    [​IMG]
     
  12. michael

    michael FLORIDA > *

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    looks like the weight you're using is too much.. try to get a few more reps out of yourself than just 3, 4 or 6 on your last set.. drop the weight if you have to and get those reps up to 8 or so..

    also, throw some drop sets in there.. for instance on cable rows: on your last set when y ou are exhausted on that last rep, get up change the weight to be about 20 lbs ligheter and bust out another 5-8 reps, then get up, drop the weight again and do another 5-6 reps.. dont rest between these mini-sets.. just get uip, change weight, and go back at it.
     
  13. RalphL

    RalphL Active Member

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    i dont know why but sometimes my biceps tend to get really tired really fast some days. i dont think it helped that the last time i ate was 5 hours before i went to the gym.
    Also, sometimes i tend to feel cable rows in my biceps more then my back. i sit on the bench with my knees bent and my back leaning back a little bit and i pull the V shaped back into my stomach.
     
  14. michael

    michael FLORIDA > *

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    your bi's are most likely just very weak right now.. they'll get stronger and you'll be able to feel the movement more correctly eventually.. just keep pounding away and your bi's will catch up.

    and if you're doing bi's after back, they're going to be tired.. you hit your bi's in pretty much every back exercise you do. just keep doin what you're doin and you'll be fine
     
  15. RalphL

    RalphL Active Member

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    alright thanks
    Legs and shoulders today
     
    Last edited: Feb 20, 2007
  16. RalphL

    RalphL Active Member

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    Weighed 177.8lbs today

    Legs/shoulders today

    Leg Extension
    12/50lbs
    12/60lbs x2
    12/65lbs

    Squat
    8/60lbs x3
    7/70lbs

    Leg Press Machine
    13/215lbs
    12/220lbs x2

    Leg Curl
    13/90lbs
    12/90lbs

    Seated Leg Curl
    13/115lbs x2

    Standing Calf Raise
    15/145lbs x4

    Shoulder Press
    12/30lbs
    10/30lbs
    8/30lbs

    Side Raise
    12/15lbs x3

    Seated Rear Delt Fly
    12/15lbs x3

    Super set done one after another:
    Front Raise
    6/15lbs
    Rear Delt Fly
    6/15lbs
    Side Raise
    6/15lbs
     
  17. RalphL

    RalphL Active Member

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    no gym tonight.
    chest and tris tomrorow :run:
     
  18. michael

    michael FLORIDA > *

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    EEEK.. drop your squats down to a 5x5
     
  19. RalphL

    RalphL Active Member

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    I was following NQ's routin. high rep squats make me want to :barf:
     
    Last edited: Feb 23, 2007
  20. Aradia

    Aradia New Member

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    :bigthumb: good job!
     
  21. RalphL

    RalphL Active Member

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    Chest and Triceps today. I also threw in some forearm and trap work since i didnt get to do it on leg day.

    Fly Machine
    12/75lbs x2
    8/80lbs

    DB Bench Press
    14/35lbs
    10/40lbs
    7/45lbs

    DB Incline Press
    10/35lbs
    8/35lbs
    7/35lbs
    4/40lbs :hs:

    Rope Pushdown
    12/55lbs
    11/60lbs x2

    French Curl
    12/30lbs x2
    8/40lbs

    Tricep Press (No rest between sets)
    10/60lbs
    6/55lbs

    Reverse Curl
    15/30lbs x3

    BB Shrug
    20/90lbs
    15/110lbs
     
  22. RalphL

    RalphL Active Member

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    back+biceps tonight
     
  23. RalphL

    RalphL Active Member

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    Didnt have time for biceps tonight :wtc:
    I had a good ass back workout though :bowdown:
    none of these weights are counting the bar

    Dead Lift

    7/140lbs
    6/150lbs
    6/160lbs
    1/200lbs *PR* :bowdown:

    BB Rows
    13/55lbs (For some reason this weight felt light as fuck. i had to check the bar like 4 times to make sure i had 25s on it and not 10s)
    11/70lbs x2 *PR*

    Assisted Pull Ups +55lbs
    5,6,5,5

    Lat Pulldown
    12/95lbs
    8/105lbs
    Drop Set
    100lbs/8
    75lbs/8
    65lbs/8
    Lats were killing me after this one

    Behind The Neck Pulldowns
    14/85lbs
    13/85lbs
     
  24. michael

    michael FLORIDA > *

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    doin good, broly.. keep it up!

    got pics?
     
  25. RalphL

    RalphL Active Member

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    Legs/Shoulders today (i was really pressed for time and i couldnt get in traps)

    Leg Extension

    13/100lbs
    13/105 x3

    Squat
    5/80lbs
    5/90lbs x4

    Leg Press
    13/220lbs x2 (I did 2 sets because i did an extra set of squats)

    Leg Curl
    14/90lbs
    11/95lbs
    9/95lbs
    Small drop set- 7/95lbs, 5/80lbs

    Military Press
    11/30lbs
    10/40lbs
    8/50lbs

    Behind Neck Press
    9/30lbs
    8/40lbs x2

    Side Raise
    13/15lbs x3

    Shoulder Super Set
    front raise- 8/15lbs
    side raise- 8/15lbs
    rear delt fly- i didnt do these because i was being a vagina

    front raist- 8/15lbs
    side raise- 8/15lbs
    rear delt fly- 8/15lbs
     
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