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Discussion in 'Training Logs' started by Bausk, Jun 8, 2009.

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  1. Bausk

    Bausk New Member

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    I went back to school and haven't been working out as much as I wanted, both lifting or jiu jitsu. I'm starting a new lifting routine and want serious results. Routine from the F&N main forum sticky and almost identical diet. Work starts tomorrow. My first goal is to get down to 200 or so and see where I am at from there.

    Starting weight: 225, 6'0"

    Mon - Legs
    Tues - Chest
    Wed - Off
    Thur - Back
    Fri - Shoulders/Arms

    abs mon-thur
    calves tue-fri
     
    Last edited: Jun 16, 2009
  2. Bausk

    Bausk New Member

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    BB Squats
    135x6
    185x6
    205x6
    215x6

    Leg Extensions
    50x12
    70x12
    70x10
    90x10

    Leg Press
    150x12
    170x10
    170x10

    Leg Curl
    70x10
    70x10
    70x8
    50x12

    DB Lunges
    30'sx1

    DB SL DL
    30'sx10
    30'sx10


    100 crunches (no rest)
    20x crunches, 20x leg raised crunches, 20x right side, 20x left side, 20x flutter kicks



    I didn't finish the lunches and changes to the stiff legged deadlifts, because my knee was sore. I'm going to try and fit some cardio in after work and before class on the days I have later classes (Tuesday and Thursday). I kind of took it easy on the first day so I am able to walk to my car and make it to the gym tomorrow morning, after so much time off from lifting.
     
    Last edited: Jun 16, 2009
  3. Bausk

    Bausk New Member

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    Incline DB Press
    35'sx12
    35'sx12
    40'sx12
    40'sx12

    Flat DB Press
    45'sx10
    40'sx8
    40'sx8

    Fly Machine
    50x12
    90x12
    90x12

    Dips (assisted)
    55x4
    55x4


    Calves
    90x10
    90x10

    I woke up late so I rushed my workout. Only about 10 seconds between each set to catch my breath, so I was getting pretty tired and my weight was dropping faster. Good workout though even if it was short.
     
    Last edited: Jun 9, 2009
  4. Bausk

    Bausk New Member

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    Pullups ("Perfect Pull Up")
    4-3-2-1

    Bent over BB rows
    95x10
    95x8
    95x8
    95x6

    Lat pulldowns
    85x10
    100x10
    100x8

    Cable rows
    120x6
    100x9
    100x8


    Abs
    100 crunches (no rest)
    20x crunches, 20x leg raised crunches, 20x right side, 20x left side, 20x flutter kicks
     
    Last edited: Jun 13, 2009
  5. Bausk

    Bausk New Member

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    If the weight stack says "Weight stack indicates resistance for each handle" and it says 50 on each side of the stack... does that mean I am lifting 100 while doing rows? Or is it just 50? Looks similar to this:

    - 50 I 50 -


    edit: talked to the gym owner, it only applies to the double cabled machines (the row station).
     
    Last edited: Jun 13, 2009
  6. Bausk

    Bausk New Member

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    DB Shoulder Press
    30'sx10
    30'sx10
    30'sx8

    DB Side Lateral Raise
    15'sx10
    15'sx8
    15'sx8

    Rope Pushdown
    35x15
    42.5x10
    50x10

    Reverse Pushdowns
    90x10
    110x10
    110x10

    BB Curls
    65x8
    75x8
    65x6

    Preacher Curls
    35x12
    45x10
    45x10

    DB Hammer Curls
    25'sx10
    25'sx10
    25'sx8

    BB Wrist curls
    45x20
    45x20


    Calves
    90x10
    90x10
     
  7. Bausk

    Bausk New Member

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    Smith Squats
    135x10
    185x8
    205x8
    225x6

    Leg Extensions
    90x10
    90x10
    90x10
    110x10

    Leg Press
    170x10
    190x10
    210x10

    Leg Curl
    70x10
    70x8
    70x8
    50x8

    DB SL DL
    25'sx10
    30'sx10
    30'sx10


    100 crunches (no rest)
    20x crunches, 20x leg raised crunches, 20x right side, 20x left side, 20x flutter kicks
     
    Last edited: Jun 16, 2009
  8. Bausk

    Bausk New Member

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    Incline DB Press
    40'sx12
    40'sx12
    40'sx10
    40'sx10

    Flat DB Press
    40'sx12
    40'sx12
    50'sx10

    Fly Machine
    110x12
    110x12
    90x12

    Dips
    00x5 (Bodyweight)
    55x7


    Calves
    90x10
    90x10


    15 minutes Elliptical after lifting
     
  9. Bausk

    Bausk New Member

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    Run 1 mile @ 10 minute pace w/ 1% incline.

    I need to work on my running again, both mentally and physically. Going to start with a light load, especially since I am a bit sore from Monday. Going to try and increase distance for now and then later decrease distance again to work on speed.
     
  10. Bausk

    Bausk New Member

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    (Yesterday's workout)

    Pullups - assisted
    (55)x6 (55)x5 (55)x4 (55)x4

    Bent over BB rows
    95x10
    95x8
    95x8
    95x8

    Lat pulldowns
    100x10
    120x8
    100x10

    Cable rows
    120x8
    120x8
    120x7


    Abs (Hammer Strength Ab Machine)
    30x10
    40x10
    40x10
     
  11. Bausk

    Bausk New Member

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    DB Shoulder Press
    30'sx12
    30'sx12
    30'sx10

    DB Side Lateral Raise
    15'sx10
    15'sx10
    15'sx10

    Rope Pushdown
    50x15
    50x10
    50x10

    Reverse Pushdowns
    110x10
    130x10
    150x10

    BB Curls
    65x8
    75x8
    65x8

    Preacher Curls
    35x10
    45x10
    55x10

    DB Hammer Curls
    25'sx10
    30'sx10
    25'sx10

    BB Wrist curls
    45x20
    55x20


    Calves
    90x10
    110x10
     
  12. smb is me

    smb is me New Member

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    :bigthumb:

    good work. Don't forget to take before pictures. that way you can look back and loathe who you were in another 3-4 months. You'll probably not like the way they look and want to delete them, but don't.

    But really, take before pictures. I failed to do so, and now kick myself for it everytime i look in the mirror.
     
  13. Bausk

    Bausk New Member

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    BB Squats
    135x8
    205x8
    205x8
    255x5

    Leg Extensions
    130x10
    130x10
    130x10
    130x10

    Leg Press
    210x10
    230x10
    230x10

    Leg Curl
    70x12
    90x10
    90x10
    70x10


    100 crunches (no rest)
    20x crunches, 20x leg raised crunches, 20x right side, 20x left side, 20x flutter kicks


    Felt good. Just about threw up after this one.
     
  14. Bausk

    Bausk New Member

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    Pics were taken June 7th. I'm hoping to update with progress monthly.

    [​IMG][​IMG]

    [​IMG][​IMG]
     
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