Log

Discussion in 'Training Logs' started by subwoofer, Jan 28, 2010.

  1. subwoofer

    subwoofer OT Supporter

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    Beast Mode

    1/27
    Very first log. Started working out in august at the school gym continuously until the middle of December due to winter break and the gym being closed.

    School is back in session and I hit the gym yesterday on the first day. Today was day two. Lets see if I can remember what I did today:

    stretch 5 minutes

    1 x 5 pullups
    3 x 20 Leg Raise on parallel bars

    ran 12 minutes on the treadmill

    assisted pullups
    1 x 10 x 60lb
    1 x 10 x 50lb
    1 x 8 x 50lb

    seated rows on machine
    1 x 10 x 55lb
    1 x 10 x 65lb
    1 x 8 x 75lb

    wide grip pulldown (behind neck)
    1 x 10 x 120lb
    1 x 8 x 140lb
    1 x 8 x 120lb

    seated cable rows
    1 x 10 x 120lb
    1 x 10 x 130lb
    1 x 8 x 130lb


    i'm not sure what this exercise is called but i use dumbbells on an incline bench, arms start together hanging down and then i pull them back and open my chest.
    1 x 10 x 12lb
    1 x 10 x 15lb
    1 x 10 x 12lb

    declined situps
    1 x 25
    1 x 30
    1 x 20 ( i farted on accident when i started this set and someone was next to me, wanted to hurry up and get out of there :rofl:)


    Tomorrow my 7.30am swim class officially starts. I took it last semester as well. Helped rebuild my lungs after I quit smoking in August
     
    Last edited: May 19, 2010
  2. subwoofer

    subwoofer OT Supporter

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    Just got done with my first day back at swimming.

    Swam 500 Meters in 17 minutes :hs:
     
  3. subwoofer

    subwoofer OT Supporter

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    My diet currently sucks because I have no eating schedule. No time to make food, my classes are early in the morning. I need to start making meals and saving them for the future, probably going to have to be after work at night. I do however try to eat healthy and get most of the food groups every day. No i don't eat junk food and I do not drink soda, only water milk and juice!
     
  4. subwoofer

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    1/28
    After swimming today, came home and ate oatmeal with milk. 2 Hours later went to boston market and got a chicken rotiserie carver with green beens mmmm, 750cal.

    Took protein shake/meal replacement 4:45
    Gym starts 5:25

    Today was first day back on legs:

    5 minute stretch

    15 minutes stairmaster on level 7/8

    Hack Squat
    1x10x140
    1x10x180
    1x10x230

    seated calf raise
    1x40x45
    1x30x70
    1x30x90

    lunges down the hall, there and back

    leg flexion
    3 x 10 [this machine had no #s for the weights so i'm not sure what i did]

    prone leg curl
    1x10x90
    2x10x100

    multi hip [also did not list weight amount]
    Version B:
    3 x 10
    Version A:
    3 x 10

    Decline situp
    1x25
    2x25x10

    modular abdominal (machine where you sit down with a lap belt, and pull these belts behind you down to your knees)
    Right side one hand 1 x 10 x 30
    Left side one hand 1 x 10 x 30
    Both hands on belt 1 x 10 x 60

    cable crunch
    1x10x40
    1x10x50
    1x10x60


    Came home ate some home made bean soup with a biscuit, two almonds, and an orange. took a triple omega pill as well
     
    Last edited: Jan 31, 2010
  5. subwoofer

    subwoofer OT Supporter

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    1/29
    Woke up. Ate some oatmeal, went to the gym:

    30 Minute walk, Kept heart rate between 120 - 130 bpm
    Last night I kept myself up reading about DL and Squats, even though I did legs yesterday I decided to do a little more:
    1st time doing Dead Lifts in years:
    1 x 10 x 135
    1 x 5 x 135
    1 x 5 x 185

    the next two exercises I alternated sets:

    Squat
    1 x 10 x 45 (BAR)
    1 x 10 x 65
    1 x 10 x 95

    Standing Barbell Press Behind Neck
    1 x 10 x 45 (bar)
    1 x 10 x 65
    1 x 2 x 95

    Dumbbell One-Arm Triceps Extension
    1 x 20 x 15
    2 x 10 x 20

    modular tricep pushdown
    2 x 10 x 60
    1 x 5 x 70

    lay down barbell tricep extension (?)
    1 x 10 x 35
    1 x 10 x 45
    1 x 10 x 55

    Kneeling Cable Triceps Extension
    1 x 10 x 30
    2 x 10 x 50

    middle back shrug
    2 x 10 x 80
    1 x 10 x 100

    took protein shake 20 minutes after workout

    2 hours later eating oven roasted chicken breast sandwich from subway :yum:
     
    Last edited: Jan 31, 2010
  6. subwoofer

    subwoofer OT Supporter

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    1/29 Friday night: Drank

    1/30 Saturday:

    I am extremely sore from the squats and deadlifts. Good thing I was doing low weights, need to get my body ready for this exercise :o

    Also spent a good couple hours moving around the garage lifting things and cleaning it up. 3 car garage that is filled with junk. Dad wants to get rid of a lot of things

    Saturday night I went to a wedding shower and drank some more.

    Back to the gym tomorrow
     
  7. subwoofer

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    2/1
    Fucking forgot my log at the gym and couldn't find it the next day. My chest is incredibly week. I was concentrating on form mostly. No spotter at all. From what I vaguely remember:

    Stretch

    Completed an assessment test for the gym class: 35 pushups
    1 minute: 44 situps

    Dips (bodyweight)
    15
    10
    9

    Standing Chest Hammer Press
    1 x 6 x 50
    1 x 10 x 50
    1 x 4 x 50

    Dumbbell BP
    1 x 9 x 70
    1 x 10 x 70
    1 x 9 x 80

    BP

    1 x ? x 95
    1 x ? x 95
    1 x ? x 115

    incline bp
    1 x 4 x 95
    1 x 10 x 75
    1 x 3 x 75

    leg raises
    1 x 10

    tried to do a pushup but my chest was DEAD
     
  8. subwoofer

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    Location:
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    2/2
    7.30 - 8.30 AM Swimming
    10 Minutes constant kickboard
    4 (25m) kickboard head in water
    4 (25m) kickboard head out of water
    4 (25m) swim with bui on legs
    10 minutes constant bui on legs

    for the most part
     
  9. subwoofer

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    2/2

    5 Minute stretch

    30 Minute Walk. HR BPM 120-140. 3.8mph 2-4incl

    Assisted Pull Ups
    1 x 10 x 60
    1 x 4 x 50
    1 x 3 x 60

    Seated Row (Machine)
    1 x 10 x 65
    1 x 10 x 85
    1 x 10 x 105

    Seated shoulder press
    1 x 10 x 60
    1 x 10 x 80
    1 x 11 x 70

    Assisted Pull up
    1 x 10 x 50

    Seated row cable
    2 x 10 x 120
    1 x 6 x 140

    assisted pull up
    1 x 3 x 70

    pulldown (did sets of 20. first 10 to chest, second 10 behind the neck)
    2 x 20 x 80
    1 x 20 x 100

    Assisted pullup
    1 x 10 x 100

    One-Arm Dumbbell Row
    Each side:
    2 x 10 x 40
    1 x 10 x 50
    comment: come to think of it, i hate this exercise and i don't know why i do it. I don't think it's that effective. better to do bent over rows or something?

    Leg Raises on parallel bars
    2 x 20
    1 x 30

    modular ab
    1 x 10 x 60
    pulse 10 x 60
    2 x 10 x 70

    reverse crunch
    1 x 10

    squat
    1 x 10 x 65

    standing shoulder press
    1 x 10 x 65

    assisted pull up
    1 x 10 x 100
    1 x 9 x 90

    IN TENTS!
     
    Last edited: Feb 5, 2010
  10. subwoofer

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    Location:
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    2/3
    5 Minute stretch
    23.5 Minute bicycle ride

    Lunges down the hall and back

    15 Min on the stairmaster, ironman level 7

    Squats
    5 x 45
    5 x 70
    5 x 90
    5 x 105
    5 x 125

    Dead Lift
    5 x 115
    5 x 165
    3 x 165
    5 x 115

    2 Powercleans with just the bar <- first time attempting this exercise, just wanted to see how the form works

    Leg Press
    10 x 80
    10 x 100
    10 x 120
    10 x 140
    10 x 160

    Seated Toe Raise
    2 x 20 x 45
    2 x 10 x 80

    Hanging leg raise
    1 x 10
    1 x 7

    Standing toe raise
    2 x 20 x 100
     
  11. subwoofer

    subwoofer OT Supporter

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    Location:
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    2/4 AM
    Swim 45 minutes
    Tempo: Heavy
     
  12. subwoofer

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    Location:
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    30 minute walk. BPM 120-130.

    5 minute stretch

    decline situps
    60 body weight
    30 x 5lb
    20 x 10lb

    next two exercises i alternated sets:
    exercise ball crunch
    3 x 50
    parallel bar dip to leg raise/crunch
    3 x 10

    bench dip
    10
    15
    11 x 35lb

    skull crusher w/ weight
    2 x 10 x 35

    reverse crunch
    2 x 10

    hanging ab crunch
    10

    barbell wrist curl
    2 x 30 x 35
    1 x 20 x 45

    cable ab crunch
    1 x 10 x 50
     
  13. subwoofer

    subwoofer OT Supporter

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    Went bowling last night. 4 games. Haven't bowled in over a year
    101
    136
    130
    124

    drank a couple beers while doing it though. maybe 4?
     
  14. subwoofer

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    5 Minute stretch

    Walk 30 Minutes

    Assisted Pull Ups
    11 x 100
    10 x 70
    5 x 70. calluses started killing me, blisters fuuuuuuuuuuuuuuu

    bent over row
    10 x 55
    12 x 55
    10 x 65

    squat
    5 x 95
    5 x 125
    5 x 135
    5 x 155
    5 x 195 <-- back not straight on this one :wtc:

    power clean & jerk
    3 x 95
    4 x 95
    2 x 95

    squat
    7 x bar

    front squat
    5 x bar

    Decline bench press
    30 x 45
    15 x 65
    15 x 85

    curl
    5 x 55 (or 60? not sure what the bar weighs)
     
  15. subwoofer

    subwoofer OT Supporter

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    Friday night drank some brews
    saturday night drank some more brews and feasted a serbian dinner
    superbowl sunday drank brews ate lots of chips jalepeno poppers. also roasted a pig and made pork jerky/fat mmmmmmmmmm

    back to healthy food and the regime tomorrow!
     
  16. subwoofer

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    2/8
    chest day


    5 minute stretch

    10 dips then immediately 10 more dips with ab crunch (parallel bars)

    20 minutes on treadmill. mostly incline walking. HR 135-145bpm

    assisted pullup
    10x70 wide grip
    15x90

    standing hammer press
    10x70
    2x70
    10x80
    15x50
    10x70

    side bend
    2 x 10 x 45 (each side once)

    squat
    5x45(bar)

    frt squat
    15x45(bar)

    dumbbell bench press
    3 x 10 x 40 (each)

    incl db bp
    2 x 10 x 30
    1 x 9 x 35

    decline bench press
    15 x 55
    7 x 55
    10 x 95

    side bend
    2 x 5 x 60 (each side once)

    straight bar curl
    10 x 40
    10 x 50
    4 x 60
    10 x 30
    10 x 30

    cable ab crunch / tricep extension on second set
    30? x 40
    22 x 60
    20 x 80

    10 dips


    sleepy time. swimming in the am!
     
    Last edited: Feb 10, 2010
  17. subwoofer

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    Location:
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    2/9 AM
    45 Minutes Swim
    temp: Medium
    Left shoulder was hurting at start. Warmed up and pain seemed to go away.
    10 minutes kick board (50m fast, 50m recovery speed)
    10 minutes freestyle, every 4th lap fast
    10 minutes bui, alternate breathing patterns (3,4, and 5th stroke)


    god i hate getting up so early
     
  18. subwoofer

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    shoulder still kinda hurt on wide grip pull ups today. i think thats what caused it, doing them yesterday or something. just an awkward position for my shoulder when i go to the bottom. hopefully it improves. i substituted wide grip today with standard military grip for the most part today

    2/9 Tuesday
    back day


    5 minute stretch

    widegrip pullup 5

    assisted pullups
    10 x 80
    10 x 60
    10 x 40

    seated row machine
    20 x 25
    10 x 65
    10 x 85
    6 x 105
    15 x 45

    middle back shrug
    10 x 40 (each)
    12 x 60
    10 x 70

    barbell bent over row
    10 x 55
    15 x 35
    10 x 35
    5 x 55

    assisted pull up
    10 x 90

    lat pulldown
    a. behind the neck
    10 x 100 widegrip
    2 x 10 x 120 widegrip
    20 x 60 military grip

    b. to chest
    10 x 100 military grip
    2 x 10 x 120 military grip
    10 x 60 widegrip

    seated cable row
    15 x 60
    10 x 100
    9 x 120

    i was planning to walk after lifting today when i came to the gym, but got lazy and just headed out :(
     
  19. subwoofer

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    2/10 Wednesday
    Leg Day
    can't find my log. must have left it at the gym, here's what i remember

    Squats
    2 x 10 x 45
    12 x 65
    7 x 115
    10 x 115
    7 x 135
    10 x 45

    Leg Press
    10 x 100
    10 x 130
    7 x 150
    5 x 170

    Dead Lift
    5 x 135
    1 x 175
    3 x 175
    4 x 135

    complex
    3x5x45 each
    a deadlift
    b snatch
    c shoulder press
    d squat
    e shoulder press to chest
    f front squat
    g bent over row

    seated toe raise
    20 x 55
    30 x 80
    30 x 90
    ....

    Complex

    Toe Raise
     
    Last edited: Feb 12, 2010
  20. subwoofer

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    2/11 Thursday

    Normally have swimming in the AM. started feeling under the weather yesterday. Didn't want to go swim this morning and make it worse, even though i've been hauking loogies all day and have a runny nose. dosed up on emergen-c and some advil cold and sinus.

    probably hit the gym in an hour or so though.

    edit: went to the gym:

    20 minute walk HR 120-140 BPM

    stretch

    box jump
    3 x ?

    a. ball ab crunch
    2 x 50
    1 x 60
    b dip to crunch
    2 x 10
    1 x 6
    c ball pushup
    2 x 10
    2 x 5

    box jump
    3 x 10

    side pull
    R/L each 3 x 10 x 45

    decline situp
    1 x 25
    1 x 25 x 5
    1 x 30

    tomorrow i wont be going to the gym, i'll be in tahoe snowboarding
     
    Last edited: Feb 12, 2010
  21. subwoofer

    subwoofer OT Supporter

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    Location:
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    2/12 Friday

    Snowboarding all day. Included is tons of beer, captain morgan, and pot.

    Best jump day ever. Landed a shitload of 15/20 footers, some small jumps,, hit a superpipe for the first time, some small half pipes and some small jumps as well.

    hit a 35/40 footer. wasn't going fast enough and i landed half way through it. impact wasn't too bad.

    last jump of the day was on a small 10 footer. i dunno what happened, i was way to drunk. body turned around, i hit my back on the ground first and then the back of my head. hurt so bad but not so much today ;)
     
  22. subwoofer

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    2/16 Tuesday

    Did not go swimming in the AM. Getting over this damn cold. Did not want to risk getting a bad cough again. Should be back to normal by Thursday

    5 Minute Stretch
    15 Minute walk 120-130 BPM

    Squat
    10 x 95
    10 x 125
    10 x 135
    5 x 185
    5 x 205 (New record)
    10 x 135

    Dead Lift
    10 x 115
    5 x 155
    3 x 115
    7 x 115
    2 x 115

    Bench
    10 x 95
    10 x 115
    8 x 135
    1 x 155
    11 x 95

    Incline DB Bench
    10 x 30 (each)
    10 x 35
    6 x 40

    A. Dip to leg raise
    3 x 5
    B. Medicine Ball Crunch
    3 x 50

    Complex
    A. Deadlift
    B. Snatch
    C. Shoulder Press (chest)
    D. Squat
    E. Front Squat
    F. Bent Over Row

    1x5x45
    2x5x65

    10 Minute Walk. BPM 130-140
     
  23. subwoofer

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    2/17 Wednesday
    Focus: Arms

    5 Minute stretch
    15 Minute walk

    Box Jump two feet at a time
    3 Sets total. Didn't really count how many each set

    Box Jump Alternating feet
    1 x ?
    1 x 18lb x ?
    1 x 18lb x 50

    alternate dumbbel curl
    20 x 9
    10 x 30
    7 x 35
    9 x 30
    10 x 25

    hammer bar curls (?)
    10x50
    9 x 50
    10 x 50
    20 x 20

    Dumbbell One-Arm Triceps Extension
    1 set = for both rams
    20 x 15
    2 x 10 x 20
    5 x 30

    then both hands 5 x 30

    cable curl
    10 x 40
    10 x 60
    8 x 50
     
  24. subwoofer

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    Location:
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    2/18 Thursday
    Focus: Back

    Stretch
    12 Minute walk

    Wide lat pulldowns
    12 x x 80
    2 x 10 x 120
    2 x 5 x 140
    20 x 60

    in this exercise i would start in pullup position and slowly let myself down. the assisted machine was broken
    1 x 5
    1 x 3
    2 x 1

    cable seated row
    10 x 80
    2 x 10 x 120

    1 arm seated row
    R/L
    10 x 40
    2 x 10 x 60

    Bent over row
    2 x 15 x 55
    10 x 75
    15 x 35
    3 x 105
    2 x 105

    1 arm cable standing row
    R/L
    10 x 20
    10 x 40
    15 x 30

    shoulder raise
    2 x 15 x 40 (each)
    15 x 50
    5 x 80

    seated row machine
    10 x 15
    2 x 10 x 75
    20 x 25
     
  25. subwoofer

    subwoofer OT Supporter

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    2/19 Friday

    Snowboarding day again at Boreal. Hit the accelerator jump line again, all 4 big jumps. Pretty stoked

    Snowboarded from 9 am until 4.30pm with a couple breaks in between :)
     

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