lif's super sexy training log

Discussion in 'Training Logs' started by lif, Feb 26, 2006.

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  1. lif

    lif New Member

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    Thought I'd start one of these bad boys up.... I am currently cutting as I was getting kind of fat from too dirty of a bulk... bodyweight shot up to 195 or so and it was most definately at around 20% BF:

    Started Cut: 2.5 Weeks ago

    Current Weight: 182lb

    Mondays: Chest

    BB Bench 195 5x5 OR DB Bench 85 5X5 alternating weekly.
    BB Incline 150 5X5 OR DB Incline 70 5X5 alternating weely.
    Chest Flies 50 3X8
    Cable Crossovers 70 2X8

    Tuesdays: Back

    Underhand Bentover BB row: 140 5X5
    Machine assisted pullups: 5X5 (I can only do 4 pullups for one set w/out machine.
    Lat Pulldown: 150 5X5 (alternated bi-weekly with assisted pullups).
    DB Bent Over Rows: 75 5X5
    Seated Row: 145 3X8

    Wedensday: Bi's and Tri's

    BB Curl: 80 5X5
    Reverse BB Curl: 55 5X5
    Hammer DB Curl: 30 3X8

    CG Bench: 150 5x5
    Skulls: 70 5X5
    Overhead Extensions: 55 3X8

    Thursday: Legs and Lower Back

    Parallel Squats: 170 5X5
    Deadlift: 200 5X5
    Hip Adductor: 190 3X8
    Standing Calf Raises: 245 3X8

    Friday: Shoulders

    DB Press: 65 5X5
    Upright Row: 85 5x5
    Face Pulls 60 3X8
    Rotator Cuff Work

    **Abs on Tuesday and Thursday**
     
  2. lif

    lif New Member

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    Location:
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    Friday: Shoulders

    DB press (anterior)

    60X5
    60X5
    60X5
    60X5

    Upright Row (lateral)

    85X5
    85X5
    85X5
    85X4

    Face Pulls (posterior)

    60X8
    60X8
    60X8

    I figure this hits all three shoulders good enough... shouldn't have to do any lateral raises or front raises, etc.

    Shrugs

    65X8 Front shrug
    65X8 Back Shrug
    65X8 Straight Shrug
     
  3. lif

    lif New Member

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    Location:
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    Monday: Chest

    DB Bench

    Warmup 45x12, 45X12

    85X5
    85X5
    85X5

    BB Bench

    190X4
    190X4

    DB Incline

    60X8
    60X8
    60X6 :wtc:

    Flies

    50X8
    50X8
    50X8

    Bike for 20 minutes
     
  4. lif

    lif New Member

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    Week off from lifting... fucking sick :hs:
     
    Last edited: Mar 4, 2006
  5. lif

    lif New Member

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    Location:
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    Saturday: Legs/Lower Back

    Still kinda sick... needed to do something tho, went to just do some squats and deads

    Squats:

    Warmup 90 2X0985902385

    165 X 5
    165 X 5
    170 X 5
    170 X 5 ::hsugh: my squat blows

    Deadlifts

    Warmup 135 2X23058235

    190 X 5
    195 X 5
    205 X 5 feeling good, thought id give 225 a try
    225 X 5 :coold: PR! never deadlifted 225 evar.
     
  6. lif

    lif New Member

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    Location:
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    Switching to a Westside Approach for a couple of weeks... focusing on chest.

    Monday: ME DAY

    Chest

    Bar X 5
    115 X 5
    155 X 5
    185 X 3
    195 X 1
    205 X 1
    225 X 1

    Incline DB Bench

    55 X 8
    55 X 8
    55 X 8
    55 X 8
    55 X 8

    Underhand BB Row

    120 X 9
    120 X 9
    120 X 9

    Fuck... got the gym late today and i thought i should get some cardio in before class... wanted to do some DB shoulder presses and Skulls.

    Bike - 20 minutes
     
  7. lif

    lif New Member

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    Location:
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    Tuesday

    ATG Squat:

    160 X 5
    160 X 5
    160 X 5
    160 X 5
    160 X 5

    Conventional Deadlift

    205 X 5
    205 X 5
    205 X 5
    205 X 4 :mad:
    205 X 5

    Skullcrushers

    65 X 9
    65 X 9
    65 X 8

    DB Shoulder Presses

    50 X 8
    50 X 8
    50 X 8
     
  8. lif

    lif New Member

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    Location:
    London, Ontario
    Wednesday: Ladies Day

    Chin Ups

    BWX8
    BWX6
    BWX5

    Hammer DB Curls

    30X6
    30X6
    30X6

    DB Curls

    30X6

    Calves

    Seated Calf Raise

    115 X 10
    115 X 10
    115 X 10

    Standing Calf Raise

    247.5 X 8
    247.5 X 8
    247.5 X 8

    Ab Work

    Cardio: Elliptical 25 Minutes 400 calories burned
     
  9. lif

    lif New Member

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    Location:
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    Update on Weight: 2 weeks later 178.5 lbs
     
  10. lif

    lif New Member

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    Week off from training... 3 midterms and an essay in 2 weeks time FTL, I actually don't have time to go to the gym.
     
  11. lif

    lif New Member

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    Back in the gym..

    Monday: Chest ME

    BB Bench
    Bar X 5
    115 X 5
    155 X 3
    185 X 3
    195 X 2
    205 X 1
    215 X 1
    225 X 1
    235 X miss :wtc: lower energy getting to me

    Incline DB Bench

    55 X 8
    55 X 8
    55 X 8
    55 X 8

    Underhand BB Rows

    115 X 8
    115 X 8
    115 X 7
    115 X 7
    115 X 6

    Facepulls

    50 X 8
    70 X 8
    75 X 8
    80 X 8
    85 X 8

    Skulls

    65 X 8
    65 X 8
    65 X 8
    65 X 8
    65 X 8
     
  12. lif

    lif New Member

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    Tuesday

    ATG Squat

    165 X 5
    165 X 5
    165 X 5
    165 X 4 .. fucking up form, started swaying back
    165 X 5 correct form and stopped swaying back

    Conventional DL

    195 X 5
    195 X 5 thought id switch to the one overhand one underhand grip
    195 X 5 holy fuck this is a lot easier... i feel like I could pull 225 easy, next week
    195 X 5
    195 X 5

    Pullups

    BW X 6

    Chinup

    BW X 6
     
  13. lif

    lif New Member

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    Location:
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    Wednesday

    Calves

    Seated Calf Raise

    45 X 10
    90 X 10
    125 X 8
    125 X 8
    125 X 8

    Standing Calf Raise

    247.5 X 8
    247.5 X 8
    247.5 X 8

    Biceps

    DB Curl / Hammer Curl alternating

    30 X 6
    30 X 6
    30 X 6
    30 X 6
    30 X 6
    30 X 6

    Abwork

    Weighted crunches with 25 lb weight
    Side bends with 60lb weight
    Leg Raises
    Reverse Crunches
    Crunches
    Oblique Twists
     
  14. lif

    lif New Member

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    Location:
    London, Ontario
    New Weight: 174.5
     
  15. lif

    lif New Member

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    Location:
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    Thursday: DE Day

    Speed Bench

    Bar X 3
    115 X 3
    145 X 3
    145 X 3
    145 X 3
    145 X 3
    145 X 3
    145 X 3
    145 X 3

    DB Bench

    80X4
    80X4
    80X4
    80X4

    DB Rows

    75 X 5
    75 X 5
    75 X 5

    Upright Rows

    75 X 3 ... felt a pinching pain in my upper trap, decided to stop and let it rest
    75 X 5
    75 X 5

    Overhead Extensions

    55 X 5
    55 X 5
    55 X 5
     
  16. lif

    lif New Member

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    Update on Supplements currently taking:

    Centrum Multivitamin
    ON Whey
    Fish Oil (started this past monday)
    NOW's EGCg (as soon as it comes in the damn mail)
     
  17. lif

    lif New Member

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    Location:
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    Monday: Max Effort Bench

    Bar X 5
    95 X 5
    135 X 5
    155 X 4
    185 X 3
    205 X 2
    225 X 1

    Incline Bench

    55 X 8
    55 X 8
    55 X 8
    55 X 8
    55 X 8

    Underhand BB Row... did too much weight last week

    110 X 8
    110 X 8
    110 X 8

    Facepulls

    85 X 9
    85 X 9
    85 X 9

    SKulls

    65 X 8
    65 X 8
    65 X 8
     
  18. lif

    lif New Member

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    Location:
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    Tuesday : Squat and Deadlift

    ATG Squat

    Bar X 5
    95 X 5
    135 X 5
    160 X 5
    170 X 5

    Deadlift

    95 X 5
    135 X 5
    185 X 5
    205 X 5
    225 X 5 ... this was pretty easy, much easier than normal i said lets throw on 25 more
    250 X 5 :coold: new PR while cutting :eek3:
     
  19. Devil

    Devil I have become my terror. OT Supporter

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    3-4 exercises for everything but lower back?
     
  20. lif

    lif New Member

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    Oops, i forgot to put in fridays workout, friday is Stiff legged deadlifts and ill do hyperextensions on ab days
     
  21. Devil

    Devil I have become my terror. OT Supporter

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    :bigthumb:
     
  22. adrenalin112

    adrenalin112 New Member

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    how tall are ya broly?
     
  23. lif

    lif New Member

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    Location:
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    5'9
     
  24. lif

    lif New Member

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    wtf. Fucking stomach flu/dirrahea for the motherfucking lose, i think ill be off for two days and drop like 3 lbs this is bullshit.
     
  25. lif

    lif New Member

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    Finally got over the stomach flu/regular flu and hit the gym, surprisingly didn't lose any strength and i actually felt stronger. This is my last workout until april 29th however, exams > me :hs:

    Below Parallel Squats:

    Bar X 5
    95 X 5
    135 X 5
    160 X 5
    175 X 5

    Conv. Deadlift

    135 X 5
    185 X 5
    205 X 5
    225 X 5
    250 X 5... felt like i could do 275 easy... hopefully feel the same the next time i hit the gym... it's gonna be awhile

    Did some pullups and some cuff work to top it off and headed to class.
     
    Last edited: Apr 12, 2006
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