markR's Training Log...WOOOOOOO!!!!!!!

Discussion in 'Training Logs' started by y0gfx, Mar 29, 2005.

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  1. y0gfx

    y0gfx BURAAAJYANAII!!!

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    y0gfx's Training Log...WOOOOOOO!!!!!!! [From Scrawny to one day Broly]

    Hi my name is Mark and im 19. ... --Ok. As per Timberwolf's advice, I'm making a training log.
    Current Stats:
    - 5'9"
    - 145 lb

    I'm scrawny, but looking into being broly.

    Goals:
    - 6'3" (jk)
    - 160 lb by 6/05

    General Workout Routine:
    a) Chest/Shoulder Day
    - BB Bench Press
    - DB Bench Press
    - DB Incline Press
    - DB Flys
    - Assisted Dips (I'm not so broly yet. :hs:)

    - Arnold Press
    - DB Bent Over Lateral Raise
    - DB Side Lateral Raise
    - DB Front Lateral Raise

    b) Leg Day**
    - Leg Press
    - Leg Extension
    - Leg Curl
    - Squats

    c) Back/Arms Day**
    - Wide Grip Pull Up
    - T Bar Row
    - Bent Over Row
    - Shrugs
    - Chin Ups
    - DL

    - BB Curl (To warm up these guns...)
    - Preacher Curl
    - Alternating Curl
    - Tricep Extension
    - DB Kickback

    W/ these Routines I plan on doing a diff routine schedule every week...i.e.
    Week 1)
    MT - Routine A
    W - Routine B
    F - Routine C

    Week 2)
    MT - Routine B
    W - Routine C
    F - Routine A

    Week 3)
    MT - Routine C
    W - Routine A
    F - Routine B

    ** I need suggestions for when I could insert Ab exercises. I'm thinking on MW (ALWAYS.) Or just doing it on Leg Day. Also, I'm not sure if my Arm routine is OK.
     
    Last edited: May 3, 2005
  2. y0gfx

    y0gfx BURAAAJYANAII!!!

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    Ok, I wanted to split this up and separate DAY 1) from the original post.
    [I like 8x3...I dropped it from 8x4 to decrease workout length...]

    Chest/Shoulder Day, DAY 1)
    - BB Bench Press 90lb (LOL) 8x3
    - DB Bench Press 35lb 8x3
    - DB Incline Press 25lb 8x3
    - DB Flys 20lb 8x3
    - Assisted Dips 85 lb on the assister thing 8x3

    - Arnold Press 20lb 8x3
    - DB Bent Over Lateral Raise 12lb 8x3
    - DB Side Lateral Raise 12lb 8x3
    - DB Front Lateral Raise 12lb 8x3

    NO IM NOT A GIRL.

    But. So far, today I ate

    Meal 1 2PM [woke up at 1230])
    Red Robin Burger
    French Fries
    2 Freckled Lemonades

    6PM
    Protein Shake

    Plan on:
    8PM
    Chicken Breast
    Vegetables
    Rice

    10PM
    Tuna Sandwich
     
  3. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    eat more food
     
  4. y0gfx

    y0gfx BURAAAJYANAII!!!

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    DAY2)
    Back / Arms...
    -Wide Grip Pull Up - 8x3
    -Hammer Strength Rows [This gym location didn't have a T-Bar :wtf:...] - 45lb (each side) 8x3
    -DB Shrugs - 45lb 8x3
    -BB Bent Over Row - 65lb 8x3
    -DL - 110lb 8x3

    -BB Curl - 35lb 8x3
    -DB Alternating Curl 15lb 8x3
    -DB Tricep Extension - 15lb 8x3
    -Cable Extension - 35lb 8x3

    I kinda had trouble w/ my routine today because this gym (not my usual location) had less variety of equipment....

    I still didn't eat too much today.

    Woke up at 12, ate a bowl of cereal, a bowl of oatmeal, had a granola bar...
    Ate lunch at 3, deli sandwich w/ some hot fries (teh chips... mmm) and arizona green tea
    Worked out at 5, Protein shake at 7
    Dinner at 9 - Chicken Breast, Vegetables and Rice

    ....haven't eaten since. Hm. I should bring snacks for when i hang out with friends...
    Today wasn't too great in terms of workout and diet...hopefully tomorrow will be a better day.
     
  5. y0gfx

    y0gfx BURAAAJYANAII!!!

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    Day 3)
    Legs / Abs
    - Squats 135 lb (8x3)
    - Leg Extension
    - Leg Curls
    - Hack Squat
    - Calf Raises

    Abs, I kinda experimented. I didn't have a set routine so I kinda just picked a few exercises so...
    - Leg Raises [Straight Leg, and Bent Knee]
    - Lever Seated Crunch
    - Incline? Side Bend
    - Incline Crunch

    Everything was fairly new so I was just getting into the feel of things. Everything mainly 8-12x5 in low weights (except squats).
     
  6. y0gfx

    y0gfx BURAAAJYANAII!!!

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    Its been a while since I updated the online log, but I've still been working out and here's my progress so far.
    I'm still 5'9 but....I'm now 151 lb. I gained 16lb since I started in the beginning of Feb and 6 lb since the beginning of April. My calorie intake sucks and my progress kind of stopped mid march when I got sick. (I went from 146 back down to 142 :()

    So for today:
    BB Bench Press
    - 45lb x 20 (Warmup)
    - 115lb x 8
    - 115lb x 8
    - 120lb x 8

    DB Bench Press
    - 40lb x 8x3

    DB Incline Press
    - 35lb 8x3

    DB Flys
    - 25lb 8x3

    Arnold Press
    - 25lb 8x3

    DB Bent Over Lateral Raise
    - 15lb 8x3

    DB Side Lateral Raise
    - 15lb 8x3

    DB Front Lateral Raise
    - 15lb 8x3

    I just realized that my progress isn't going as quickly as I'd wanted. I gotta keep track of my log so I know how much to push myself and where I stand. Grr...I'm sad. :(
     
    Last edited: May 3, 2005
  7. y0gfx

    y0gfx BURAAAJYANAII!!!

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    OK. I'm still weak but I'm still progressing...slowly but surely. I have a question under my french press section. Can someone help me w/ that?

    Weight: 150lb (1 lb disappeared :()

    Assisted Wide Grip Pull Up
    -8x3 with a 70 lb counterweight

    T Bar Row
    -35lb 8x1
    -70lb 8x3

    DB Shrugs
    -45lb 8x1
    -50lb 8x3 (I was losing grip, but I know I could have done more...)

    BB Bent Over Row
    -65lb 8x1
    -85lb 8x1
    -105lb 8x2

    Deadlift
    -135lb 8x1
    -145lb 8x3 (I think I might have been able to pull a little bit more, but I was a little scared today.)

    DB Alternating Curls
    -25lb 8x3 (each side)

    BB Curl
    -45lb 8x3

    DB Tricep Extension
    -20 lb 8x3 (each side)

    French Press
    -45lb 8x2
    -45 lb 4x1 (My tricep got a really tight around the elbow. When I tried to push it, it started to hurt, so i stopped. Anyone know what happened?)
     
  8. y0gfx

    y0gfx BURAAAJYANAII!!!

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    MONDAY MAY 30, 2005
    CURRENT WEIGHT 149-150LB

    Ok, Well I got checked two weeks ago...Doctor said I was fine. Said my joints needed to strengthen up. SOOO. I changed up the routine. (I haven't been updating much *OOPS* but summers here and its time to change that) With that said, I just put myself on christophers routine. Yep, I hopped onto the bandwagon.

    SQUAT ` (I'm not sure what my 5RM was so I started w/ 35 plates on each side.)
    · 115 x 5
    · 125 x 5
    · 135 x 5
    · 145 x 5
    · 155 x 5

    DEADLIFT ` (Again I didn't know my 5RM, so I started with 35 plates on each side.)
    · 115 x 5
    · 125 x 5
    · 135 x 5
    · 145 x 5
    · 155 x 5 (I found my 5RM here. LOL)

    BB BENCH PRESS ` (Same deal.)
    · 115 x 5
    · 125 x 5
    · 135 x 5
    · 145 x 5
    · 155 x 2 (<- Found my 2RM.)


    DB
    INCLINE PRESS `
    · 35 x 12
    · 40 x 12
     
    Last edited: Jun 6, 2005
  9. y0gfx

    y0gfx BURAAAJYANAII!!!

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    WEDNESDAY JUNE 1, 2005
    CURRENT WEIGHT 150LB


    LIGHT SQUATS ` Didn't know how to define light being that I didn't quite know what was heavy yet, so....
    · Bar x 20
    · 135 x 8
    · 135 x 8
    · 135 x 8
    · 135 x 8
    These were fun. I decided to go deeper than I usually do (thighs parallel). I tried my hardest to get my butt to the floor. They felt so much more natural. I think I'm gonna go deep from now on. (They look cooler too.)

    GOOD MORNINGS ` Still learning form for these. When I'm coming back up, should I be feeling these in my hips / thighs?
    · Bar x 20
    · 65 x 12
    · 75 x 12
    · 85 x 8

    SEATED DB SHOULDER PRESS
    · 10 x 5
    · 15 x 5
    · 20 x 5
    · 30 x 5
    · 35 x 5

    WIDE GRIP PULL UPS
    · 5
    · 4
    · 3
    · 4
    · 1 I thought I had strength for another 4...I was wrong.

     
    Last edited: Jun 6, 2005
  10. y0gfx

    y0gfx BURAAAJYANAII!!!

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    FRIDAY JUNE 5, 2005
    CURRENT WEIGHT ?????
    Forgot to weigh...I wanted to get in and out.

    SQUATS
    · Bar x 20
    · 155 x 5
    ·
    165 x 5
    · 175 x 5
    · 175 x 5

    DB ROWS
    · 25 x 5
    · 30 x 5
    · 35 x 5
    · 35 x 5
    · 35 x 5

    DB
    INCLINE PRESS
    · 10 x 5
    · 15 x 5
    · 20 x 5
    · 30 x 5
    · 35 x 5

    DB OVERHEAD TRICEP EXTENSION ` FKN TRICEPS. I HATE YOU. (I had a brainfart and forgot what tricep extensions were, So i did these and made sure to take it easy...)
    · 20 x 20
    · 20 x 20
     
  11. y0gfx

    y0gfx BURAAAJYANAII!!!

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    MONDAY JUNE 06, 2005
    CURRENT WEIGHT 150LB

    SQUAT
    · 155 x 5
    · 160 x 5
    · 165 x 5
    · 170 x 5
    · 175 x 5

    DEADLIFT
    · 135 x 5
    · 145 x 5
    · 155 x 5
    · 165 x 5
    · 175 x 5

    BB BENCH PRESS
    · 135 x 3 (WTF?)
    · 135 x -- (Couldn't push it.)
    · Bar x 20 (Felt Elbow Again)
    · 115 x 5

    DB
    INCLINE PRESS `
    · 35 x 12
    · 35 x 12

    I guess I gotta go to the doctor again. I'm sure I didn't do anything wrong w/ my exercises, form etc. But I guess I'll get that as well as my arm checked again.
     
    Last edited: Jun 6, 2005
  12. y0gfx

    y0gfx BURAAAJYANAII!!!

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    WEDNESDAY JUNE 8, 2005
    CURRENT WEIGHT 152LB


    LIGHT SQUATS
    · Bar x 20
    · 135 x 8
    · 135 x 8
    · 135 x 8
    · 135 x 8

    GOOD MORNINGS
    · Bar x 20
    · 75 x 12
    · 85 x 12
    · 85 x 12

    SEATED DB SHOULDER PRESS
    · 35 x 5
    · 35 x 5
    · 35 x 5
    · 35 x 5
    · 35 x 5

    WIDE GRIP PULL UPS
    · 8
    · 4
    · x
    · 1
     
  13. y0gfx

    y0gfx BURAAAJYANAII!!!

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    FRIDAY JUNE10 , 2005
    CURRENT WEIGHT 154
    WOW. I made progression in my weight. LOL. Other than that, todays workout was changed up a bit (a lot?).

    SQUATS
    · 160 x 5
    · 165 x 5
    ·
    175 x 5
    · 185 x 5
    · 195 x 5

    BB ROWS
    · 55 x 12
    · 95 x 12
    · 105 x 12


    DB
    INCLINE PRESS
    · 40 x 5
    · 40 x 5
    · 40 x 5
    · 45 x 5
    · 45 x 5

    EZ BAR LYING TRICEP EXTENSION These felt awesome.
    · 15 x 12
    · 25 x 12
    · 35 x 12

    SHRUGS I added these in because I felt that my trapezius development sucked and I wanted mine to look cool and big. LOL...My grip still sucks.
    · 50 x 12
    · 50 x 12
    · 50 x 12
     
  14. y0gfx

    y0gfx BURAAAJYANAII!!!

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    MONDAY JUNE 06, 2005
    CURRENT WEIGHT 155LB

    SQUAT
    · 175 x 5
    · 185 x 5
    · 195 x 5
    · 205 x 5
    · 215 x 5

    DEADLIFT
    · 135 x 5
    · 155 x 5
    · 175 x 5
    · 185 x 5
    · 195 x 5

    BB BENCH PRESS ` Still struggling w/ my strength here. I think it's because I started too light. I wanna move beyond this freaking plateau.
    · 95 x 5
    · 115 x 5
    · 135 x 5
    · 145 x 5
    · 155 x 2

    DB
    INCLINE PRESS `
    · 45 x 8
    · 45 x 8
    · 45 x 8
     
    Last edited: Jun 18, 2005
  15. y0gfx

    y0gfx BURAAAJYANAII!!!

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    WEDNESDAY JUNE 15, 2005
    CURRENT WEIGHT 155LB


    LIGHT SQUATS
    · 135 x 8
    · 135 x 8
    · 135 x 8
    · 135 x 8
    · 135 x 8

    GOOD MORNINGS
    · Bar x 20
    · 75 x 8
    · 75 x 8
    · 75 x 8

    SEATED DB SHOULDER PRESS
    · 35 x 5
    · 35 x 5
    · 35 x 5
    · 35 x 5
    · 35 x 5

    WIDE GRIP PULL UPS
    · 5
    · 4
    · 4
    · 1
     
  16. y0gfx

    y0gfx BURAAAJYANAII!!!

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    FRIDAY JUNE 17 , 2005
    CURRENT WEIGHT 156LB

    SQUATS
    · 180 x 5
    · 190 x 5
    · 200
    x 5
    · 210 x 5
    · 220 x 5

    BB ROWS
    · 95 x 12
    · 95 x 12
    · 95 x 12


    DB
    INCLINE PRESS
    · 45 x 5
    · 45 x 5
    · 45 x 5
    · 45 x 5
    · 45 x 5

    EZ BAR LYING TRICEP EXTENSION These felt awesome.
    · 35 x 12
    · 35 x 12
    · 35 x 8

    SHRUGS
    · 50 x 12
    · 55 x 12
    · 55 x 12
     
  17. y0gfx

    y0gfx BURAAAJYANAII!!!

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    just to post to gauge progress (still been working out...just haven't updated this page)....my progress is going a lot slower.
    Weight: 161lb (haven't been getting much food...)

    Big 3
    Squat: 275 x 1, 245 x 5
    Deadlift: 235 x 5
    Bench: 165 x 2
     
  18. devree

    devree OT Supporter

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    any progress pics?
     
  19. y0gfx

    y0gfx BURAAAJYANAII!!!

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    hm...sorry, i haven't really taken any. I have one shitty webcam pic at 145 (i dont look that much different.)
     
  20. y0gfx

    y0gfx BURAAAJYANAII!!!

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    Location:
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    Monday 9/26/05
    Squat
    235x5
    235x5
    235x5
    235x5
    235x5

    Deadlift
    235x5
    235x5
    235x5
    235x2

    Bench
    135x5
    135x5
    135x5
    135x5
    175x5 (I guess the first was my 1rm, then spotted the rest of the way)

    DB Incline
    45x12
    35x12
     
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