Light weight! Ain't nuttin but a peanut!

Discussion in 'Training Logs' started by Epik High, Jul 29, 2009.

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  1. Epik High

    Epik High OT Supporter

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    Alright, after lifting for about 5 years i've finally decided to log what I do. I feel like it's finally time to get serious about it and hope to see some improvements in physique and strength.

    Age: 25
    Height: 5'7
    Weight: 153lbs

    Immediate Goal: was at 160lbs, wanted to cut to 150 or until around 10% bf.
    Long term goal: I dunno, get up to 160lbs or 170lbs and have 10% bf? Basically look like Evolude :rofl:

    Current schedule:

    Mon: Chest day
    Barbell bench press
    12x135lbs
    10x155lbs
    8x185lbs
    8x185lbs

    (or db benchpress:
    12x65lbs
    10x75lbs
    10x85lbs
    8x100lbs)

    Decline bench
    10x135lbs
    10x155lbs
    10x155lbs

    DB Flys
    10x40lbs
    10x45lbs
    10x50lbs

    Dips:
    3x10

    Tuesday:
    Elliptical for 30 minutes, burn 350 calories

    Wed: Leg Day

    Squats
    10x135lbs
    8x185lbs
    6x205lbs
    5x225 lbs :wtc:

    Dead lifts
    10x135lbs
    8x185lbs
    7x205lbs

    Leg Extensions
    10x120lbs
    8x130lbs
    6x140lbs

    Thursday
    30 min. on elliptical, burned 350 calories

    Friday - back

    DB raises (is that right? My knee is on a bench and I raise dumbbells...)
    10x60lbs
    10x70lbs
    8x80lbs
    6x90lbs

    Pulley pulldowns
    10x120lbs
    8x135lbs
    8x150lbs

    Pulley pulls
    10x120lbs
    8x135lbs
    8x150lbs

    Pulley pulldowns behind head
    12x60lbs
    12x60lbs
    12x60lbs

    Pull ups
    10x3 sets bodyweight

    Sat. Shoulders/Arms

    standing BB press
    10x95lbs
    10x105lbs
    10x135lbs

    Tricep DB extensions
    10x20lbs
    10x25lbs
    10x30lbs

    DB shrugs
    10x70lbs
    10x80lbs
    8x90lbs

    Tricep rope pulldowns
    10x40lbs(? Dunno)
    10x40
    10x40

    DB side and front raises
    10x15lbs to the side and then immediately in front
    10x20lbs to the side and then immediately in front
    10x25lbs to the side and then immediately in front

    BB shrugs with bar behind me
    10x135lbs
    10x185lbs
    10x185lbs

    30 minutes of elliptical

    Sunday:
    Spend about 45 minutes shadowboxing and hitting the bag
     
    Last edited: Aug 5, 2009
  2. evolude

    evolude OT Supporter

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    Welcome and good luck.
     
  3. ralyks

    ralyks New Member

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    Do you search for your own name, you narcissist?
     
  4. evolude

    evolude OT Supporter

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    Holy shit. Didn't see that till now... destiny. :rofl:

    Well his starting strength is pretty good imo. :bigthumb:

    How does it feel to be as strong as a "noob" on bench, Skylar?
     
  5. Ish

    Ish New Member

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    "after lifting for about 5 years"
     
  6. evolude

    evolude OT Supporter

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    See. I just came here to say, "GL" and didn't read a thing. :o
     
  7. ralyks

    ralyks New Member

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    :wtc:
     
  8. Epik High

    Epik High OT Supporter

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    Updated with doing legs today. I actually started doing the heavy leg lifts for the first time 3 months ago. When I go heavy (over 200lbs) it's easy to get the first couple of reps off, but after 4 it's pretty difficult.

    I did deads right after the squats, dunno if that's the smartest idea but I try hard not to over stress myself. With that said, I can do 205 pretty comfortably but it's still a weird concept for me to workout my lower back so i'm scared to go heavier. I have no problem with my grip or anything else so I imagine I can go a bit heavier. Plus i've only been doing deads for a month or so.

    I'm really hoping that working out my legs will significantly strengthen my core and help my overall strength to get past my plateaus on my other lifts.

    Edit: btw yes I have been lifting for 5 years so i'm not really a newb at it. I've been solo with it for the whole time though, so I feel like i've got a ton to learn.
     
  9. Epik High

    Epik High OT Supporter

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    ...After a weekend of massive drinking and very little sleep, eating anything in sight

    Mon. - Chest
    weight: 156lbs

    Barbell bench press
    12x135 lbs
    10x185lbs
    8x205lbs
    6x225lbs

    DB flys
    10x50lbs
    8x60lbs
    8x60lbs

    Incline bench press machine
    (dunno how much weight is from the machine without plates...probably 45lbs. It's not included in the numbers)
    10x140 lbs plates
    10x160 lbs plates
    10x180 lbs plates

    Dips
    10x3 sets

    Tuesday:
    30 minutes on the elliptical, burned 350 calories. I don't know of a more efficient and easier way to burn calories.

    Wed. - Legs
    Weight: 153lbs.

    Squats
    10x135lbs
    8x185lbs
    6x225lbs
    8x185lbs

    BB Dead lift
    10x135lbs
    8x185lbs
    6x205lbs

    Machine leg lifts
    8x120lbs
    10x120lbs
    8x140lbs

    Doing those three exercises fucking kills me and then my 40 minutes is up anyway and have to head back to work.
     
    Last edited: Aug 5, 2009
  10. Epik High

    Epik High OT Supporter

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    Location:
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    Thurs. - 30 min. elliptical..burned 350 calories

    Friday

    DB pulls
    12x65lbs
    10x75lbs
    8x90lbs
    6x100lbs

    Pulley pulldowns
    10x120lbs
    8x135lbs
    6x150lbs

    Pullups
    10x3 sets

    Light behind the back pulldowns
    15x60lbsx3sets

    Saturday

    Overhead standing barbell press
    10x65lbs
    10x95lbs
    8x135lbs

    Curls
    10x15lbs
    10x20lbs
    10x25lbs

    DB Shrugs
    10x70lbs
    10x80lbs
    8x100lbs

    30min. of elliptical

    Sunday

    20 min of elliptical

    Dead lifts
    10x135lbs
    10x185lbs
    6x225lbs

    Standing db press (just to get an extra stretch in my lower back)
    10x40lbs
    8x50lbs

    30 minutes of shadowboxing + bag work
     
  11. Epik High

    Epik High OT Supporter

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    Current status: Proud to do the majority of my heavy lifts in the 200lb range! I only recently integrated dead lifts and squats in my workout (been 2 months) but I think it's greatly helped me achieve heavier lifts in other exercises. Primarily, my core is greatly strengthened and makes all other lifts more easily managed.

    Current weight: 153lbs

    Today is my first day trying an EC stack, 200mg of caffeine + 25mg of E. I've been trying to cut bf for about 3 months now and managed to lose 7lbs. I don't have any visible abs and I think I still have some bf to lose. Basically I think i'm spinning my wheels in place because i've gained some strength, but not much muscle and i've been on a caloric deficit. I just want to lose some bf just because it was my goal, and it's not worth spending months and months getting there when I ultimately want to gain more muscle mass. I'm going to try the EC stack for 3 weeks, i'm hoping i'll get my desired results, and then I look forward to bulking up because I shouldn't be this light.

    Does that make any sense?!
     
    Last edited: Aug 10, 2009
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