Log Fatloss + Muscle Gains

Discussion in 'Training Logs' started by Voltekker, May 19, 2009.

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  1. Voltekker

    Voltekker Active Member

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    Goal : Drop my body fat % below 15% while making some gains.

    Current weight 214 Start weight 245

    BF % - Will update soon

    Training Program Purevl body builder thread

    Diet Program Purevl Body Builder Thread

    Supplements:

    Super Pump 250 and ECA on 2 weeks off 1.
     
    Last edited: Jan 15, 2010
  2. Voltekker

    Voltekker Active Member

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    Monday 5/18/09

    Leg Extensions
    130X10
    135X12
    145X12
    165x12

    Squats
    225x15
    275x15
    315x15
    335x13

    Leg Press
    360x15
    450x15
    540x12
    315x20

    Leg Curl
    140x12
    135x15
    130x11
    125x9

    Stiff Leg Deadlift - Straight Bar
    60x20
    100x13
    100x15

    And Abs

    My diet is exactly as in the post but I missed one of the tuna meals because it got so late. I also use ginger dressing in my tuna (Home made)
     
  3. Voltekker

    Voltekker Active Member

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    Incline Bench - Wide Grip
    135x8 & 155x1
    115x10
    125x9
    125x6 95x5

    Flat Bench - Wide Grip
    135x9
    135x8
    135x8 95x8

    Machine Fly's
    210x5 190x4 170x4
    170x8 140x4
    130x9 80x5

    Body Weight Dips
    10 reps
    7 reps
    5 reps

    Standing Calf raises
    195x20
    225x15
    240x15
    195x15

    Diet Same as in the original post minus green beans which im substituting for spinach. Also added salsa to my eggs.
     
  4. zdsquared

    zdsquared OT Supporter

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    Pictures don't work Broly
     
  5. Voltekker

    Voltekker Active Member

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    Thanks fixed it.
     
  6. Voltekker

    Voltekker Active Member

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    Cardio today 7 2on2 BBall game- (WED 5.20)


    Weight this morning 213.6


    Missed one tuna meal.
     
  7. Voltekker

    Voltekker Active Member

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    Back Day

    Pull Ups
    6x(-60) 6x(-84) Close Grip
    9x(-84) 3x(-90) Close Grip
    4x(-60) 8x(-90) Wide Grip
    4x(-66) 9x(-96) Wide Grip

    Bent Over Rows
    13x70
    12x80
    12x80
    12x80 8x70

    Lat Pull Downs
    12x120 Normal front Grip
    12x105 Normal front Grip
    8x135 8x90 Normal front Grip
    12x90 Close Grip
    6x135 6x120 Close Grip
    10x135 10x90 Close Grip
    15x50 Behind Back Squeeze
    15x75 Behind Back Squeeze
    15x90 Behind Back Squeeze

    Rows
    12x120
    12x135
    10x150 10x90

    Dead Lift
    1x225 5x185
    5x225
    5x245
    5x235
    12x135

    ABS

    BF 22.6%
     
    Last edited: May 24, 2009
  8. zdsquared

    zdsquared OT Supporter

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  9. Voltekker

    Voltekker Active Member

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    Friday May 22nd

    Seated Military press
    135x10
    140x10
    145x8 95x8

    Front Shrugs
    195x10
    200x10
    200x10
    200x8 (squeeze)

    Back Shrugs
    145x10
    160x10
    170x10

    Dumbell Flys
    15x11
    17.5x8
    17.5x6 15x5

    Barbell Curls
    70x12
    75x8
    70x5 60x5 45x5

    Bicep Preacher Curls
    50x10
    60x12
    75x10 50x6

    Hammer Curls
    22.5x12
    27.5x8 22.5x4 12x6

    Wrist Curls
    22.5x20
    22.5x20

    Skull Crusher
    65x10
    65x13
    65x10
    35x12

    Reverse Push down
    130x1 100x10
    120x6 100x6
    110x6 60x12

    Rope Pull down
    100x10
    110x4 100x6
    80x10 50x10
     
  10. Voltekker

    Voltekker Active Member

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    Saturday - Half court Basketball
     
  11. zdsquared

    zdsquared OT Supporter

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  12. Voltekker

    Voltekker Active Member

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    Cardio - 1 hr kayaking

    Leg Extensions
    160X10
    165X10
    165X10
    170x5 110x12

    Squats
    275x10
    315x15
    345x12
    225x20

    Leg Press
    450x15
    540x12
    630x12
    360x20

    Leg Curl
    140x15
    150x12
    155x12
    125x12

    Stiff Leg Deadlift - Straight Bar
    100xx12
    100x12
    100x12

    Seated Calf Extension
    220x20
    260x20
    300x20

    Restarted ECA stack
     
    Last edited: May 27, 2009
  13. Voltekker

    Voltekker Active Member

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    Added pin pulls to chest day.

    Incline Bench - WG
    160x5 & 135x8
    145x10
    155x5 135x5
    135x6

    Flat Bench - Wide Grip
    165x4 155x4
    155x8
    160x5 135x4

    Machine Fly's
    210x7 170x5
    210x2 150x8
    250x3 190x5 90x8

    Pin Pulls
    135x12
    185x5
    205x5
    205x5
    205x5

    Body Weight Dips
    12 reps
    9 reps
    7 reps

    ABS
     
  14. Voltekker

    Voltekker Active Member

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    45 min Cardio Halfcourt BBALL
     
  15. zdsquared

    zdsquared OT Supporter

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  16. Voltekker

    Voltekker Active Member

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    Back Day Nuggas

    Pull ups - My gym partner did some with not assist im jealous mother fucker.
    6x(48)4x(66)
    8x(54)2(60)
    12x(72)
    6x(66)8x(102)

    Bent over rows
    90x12
    85x12
    100x11 4x90 4x85
    100x10 4x90 3x85

    Lat Pull downs
    10x150 F
    8x150 135x4 F
    90x20 F

    Close Grip
    150x8 135x4
    150x8 120x4
    105x15 75x10

    Behind the back SQUEEEZZZEEEE
    75x8 60x4
    105x10
    70x10
    60x6

    Chest assisted row
    70x10
    45x15
    45x15

    Cable Rows
    150x10 105x4
    135x11
    120x15 75x10

    Dead lift
    245x5
    235x5
    260x4 225x2
    225x5
    225x7

    Missed a tuna today.
     
  17. Voltekker

    Voltekker Active Member

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    5/29
    Seated MP (Smith Machine Behind the Back )
    115x10
    135x10
    155x5 115x7

    Front Shrugs
    205x12
    215x12
    220x12
    Back Shrugs
    135x12
    155x12
    175x14

    Dumb Bell Flys
    17.5x10
    17.5x10
    17.5x10 12.5x5

    Bent over fly's
    17.5x10
    17.5x12
    17.5x8 12.5x4

    Barbell Curls
    80x10
    75x8
    70x8 45x5

    Preacher Curls Machine
    80x12
    85x10
    90x9 50x12

    Hammer Curls
    25x12
    25x10

    Skull Crushers
    75x12
    75x12
    80x10 55x6

    Reverse Pushdown
    120x12
    130x12
    140x7 70x15

    Rope Pull down
    110x12
    110x6 90x4
    100x8 50x10

    Wrist Curls
    25x20
    25x20
     
  18. Voltekker

    Voltekker Active Member

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    June 1 - This week me and my friend worked out in the morning with some of our army home boys so we didnt do the Purevl routine we did theirs, ours is better.

    530am 1 Mile -8Min 45 secs
    3 Sets of the following circuit
    Pull ups - 1 Behind the back 1 Front 1 Close Grip
    Dips x3
    Monkeybar ladder Crawl - Front Direction, Backwards and then the sides.

    Night Time
    Flat Bench
    135x8
    185x8 Assisted
    185x5 135x5 Assisted

    Incline Bench
    135x8
    175x5 Assisted
    185x1 155x6

    DB Fly's
    20x12
    30x8
    30x8

    Pullovers
    35x15
    55x15
    55x16

    Oblique Raises
    10
    18
    20
    Lat Pulldown
    120x12
    110x10
    130x10
    80x12 Back
    100x10 Back
    110x12 Back

    Machine rows
    90x10 wide grip
    115x8
    90x10
     
  19. Voltekker

    Voltekker Active Member

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    June 2 Tuesday

    530 AM 2 Miles HIIT

    Lunges and frog hops

    Night work out
    Barbell Curls
    85x8
    85x9
    95x7

    DB Preacher
    20x10x10
    25x10x10
    30x8x8

    Rope Pull Up
    50x9
    60x9
    60x8

    Skull Crushers
    55x10
    65x10
    75x10

    Seated MP
    85x8
    95x8
    105x8

    Thursday and Friday were to chaotic to track in the log.
     
  20. Voltekker

    Voltekker Active Member

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    June 8 Leg Day Back on the PUR routine :)

    Leg Extensions
    116x15
    165x10
    175x12
    180x8 75x12

    Squats
    225x20
    315x15
    365x9
    375x9

    Leg Press
    495x15
    585x13
    630x15

    Leg Curl
    155x12
    165x9
    170x10
    175x6 100x15

    Straight Leg Dead Lift DB
    37.5x12
    40x12
    65x12 40x5

    Calf Raises
    260x25
    320x20
    340x30
     
  21. evolude

    evolude OT Supporter

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    [​IMG]
     
  22. Voltekker

    Voltekker Active Member

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    June 9 Tuesday

    Cheeeessssttttttt !

    Incline Bench
    185x8
    195x1 165x11
    135x15 45x15

    Flat Bench
    165x10
    185x7
    155x10

    Seated Cable Fly
    50x15
    45x15
    60x5 30x12

    Pin Pull
    205x5
    225x5
    205x5
    205x6
    205x8
    Dips
    12
    9
    12
     
  23. Voltekker

    Voltekker Active Member

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    June 10 - Back day forgot the log book :(

    June 11 BI's Tri's and Shoulders.

    Standing MP
    100x9
    100x7
    90x8 55x6

    DB Flys Front Lateral
    20x8
    20x9
    12x12

    DB Side Raises
    20x7 12x3
    15x8
    12x12

    Bent over Fly's (Raises)
    12x12
    15x9
    10x12

    Rear Delt
    90x2 70x12
    100x8
    120x5 70x6

    Shrugs Front
    225x10
    225x10
    235x10

    Shrugs Back
    145x15
    145x15
    145x15

    Rope Pull Down
    110x10
    120x5 100x5
    100x12 50x10

    Reverse Push Down
    140x12
    150x5 100x10
    130x10 80x5

    Skull Crushers
    65x12
    55x15
    55x15

    Preacher Curls
    75x10
    75x12
    85x8 55x8

    Barbell Curls
    85x8
    75x10
    60x8

    Hammer Curls
    25x10x10
    25x10x10

    Wrist Curls
    25x20
    25x20
     
  24. Voltekker

    Voltekker Active Member

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    Todays Weight 210
    BF 23%
     
  25. Voltekker

    Voltekker Active Member

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    June 13-20 I was in puerto rico awesome trip played a little bball thats it.
     
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