Me log!

Discussion in 'Training Logs' started by John Blaze, Jul 17, 2006.

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  1. John Blaze

    John Blaze New Member

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    Stats:

    5' 11"
    155 lbs

    max bench: 205
    Squat: ???
    Deadlift: ???

    History:

    Working out for around 4 months. Gained about 26 lbs. I started out benching 95 lbs 5-8 reps.

    My diet: 2500-2900 kcals a day, 150-200 g. protein, tons of carbs.

    My workout:

    Bench 3 times a week
    Overhead barbell press 3 times a week
    Squat 2 times a week
    Deadlift 2 times a week
    Pull ups/lat pull downs 3 times a week
    Abs: 3 times weekly
    The only isolation exersizes i do are shrugs and calf raises.

    Split into 4 sessions weekly
     
    Last edited: Sep 5, 2006
  2. John Blaze

    John Blaze New Member

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    Location:
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    Today:

    Bench press: 165x5x5
    Pull downs: 120x6x4
    Squat(light): 135x8x3
    Shrugs: 45(dumbells)x14x3
     
  3. John Blaze

    John Blaze New Member

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    Location:
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    Today:

    Ran slightly over 1 mile at a 7 1/2 min/mile pace.
    Stretched.
     
  4. John Blaze

    John Blaze New Member

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    Location:
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    Today:

    Incline barbell bench press:

    115x8(warm up)
    135x8
    145x5
    145x5
    145x5

    Deadlift

    135x8
    145x5
    145x5
    155x5

    Overhead barbell press

    85x8
    95x8
    95x8

    Shrugs(45lb dumbells)x14x3

    Calf raises
    70lbsx15x3
     
  5. John Blaze

    John Blaze New Member

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    As a side note my weight was 154.4(UVA) today. I haven't eaten as much the last 4 days or so and have lost a lb or so.
     
    Last edited: Jul 20, 2006
  6. John Blaze

    John Blaze New Member

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    Location:
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    Today:

    Ran 1 mile at a 7:15 pace.
    Stretched
    Did 4 sets of weighted ab crunches.
     
  7. John Blaze

    John Blaze New Member

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    Location:
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    Today:

    Bench Press:

    175x3(thought i could easily do 5???)
    155x8
    165x5
    165x5
    155x5(very fatigued)

    Pull downs:

    110x8
    120x6
    130x6
    130x6

    Standing overhead barbell press:

    85x8x3

    Shrugs 45x14x3
    calf raises 70x15x3

    Today was one of the weakest days i've had in a while...how dissapointing.

    Weight(UVA) 156.4
     
  8. John Blaze

    John Blaze New Member

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    Location:
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    Today(BSM)

    Squats:
    135x8
    135x8
    155x5
    155x5
    165x5

    Incline bench press(more inclined than UVA):
    135x8
    145x4(hmm)
    135x6
    135x6

    Pull ups:
    body weightx4
    body weightx4
    body weightx4
    body weightx4
    (all with good form, need to work on it, i know)

    Weight(BSM): 153.2
     
  9. John Blaze

    John Blaze New Member

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    Location:
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    Today(UVA)

    BB bench press:
    165x5
    165x5
    165x5
    165x5
    165x5

    Pull ups: bw x4

    Pull downs:
    120x8
    130x6
    130x6

    Overhead barbell press(seated):
    85x8
    95x8
    95x8

    Shrugs (db) 45x14x3
    Calf raises: 70x15x3
     
  10. John Blaze

    John Blaze New Member

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    Location:
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    Today:

    Ran 1 mile at a 7:30 pace.
    stretched
    4 sets of weighted ab cruches.
     
  11. John Blaze

    John Blaze New Member

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    Location:
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    Today(UVA):

    Squat:
    135x8
    135x8
    155x5
    165x5
    175x5(new pr)

    Incline bench press:
    135x8
    145x5
    145x5
    145x5
    115xburn out(fast reps with pauses every 2 reps)

    Pull ups bwx4(sucked)
    Pull ups bw(side grip)x6
    Pull ups bw(side grip)x4
    Pull-downs 100x6(fatigued)

    Dumbell shrugs 45x14x3

    Weight(UVA): 156.6
     
  12. John Blaze

    John Blaze New Member

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    Location:
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    Today:

    Ran 1 mile at a 7:30 pace
    4 sets weighted crunches
    stretched.
     
  13. John Blaze

    John Blaze New Member

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    Location:
    the greatest university in the USA
    Today(UVA):

    BB Bench Press:
    155x8
    165x5
    165x5
    165x5
    115xburnout

    Deadlift:
    135x8
    155x5
    165x5
    165x5

    Standing Overhead BB Press:
    85x8
    95x8
    95x8

    Side grip pull ups
    BWx6(for the hell of it)

    Weight(UVA): 157.0
     
  14. John Blaze

    John Blaze New Member

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    Location:
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    Today(fitness today):

    Squat:
    135x8
    135x8
    155x5
    165x5
    175x5

    Pull up(side grip):
    bwx6
    bwx6
    bwx6
    bwx6(lost form on last rep)

    Incline BB bench press:
    135x8
    145x5
    145x5
    145x5
    115xburnout

    Shrugs DB 45x14x4
     
  15. John Blaze

    John Blaze New Member

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    Location:
    the greatest university in the USA
    Today(UVA):

    BB Bench Press:
    165x5
    165x5
    165x5
    165x5
    165x5

    Pull ups(side grip)
    BWx6
    BWx5
    BWx5
    BWx4

    Standing Overhead Barbell press:

    95x8
    95x8
    95x8

    Calf raises 70x15x3
    DB Shrugs 50x12x3

    Incline BB Bench press:
    115xburnout(for the hell of it)
     
  16. John Blaze

    John Blaze New Member

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    Location:
    the greatest university in the USA
    Today:

    Ran 1 mile at 7:30 pace
    4 sets weighted crunches
     
  17. John Blaze

    John Blaze New Member

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    Location:
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    Today(UVA):
    shittiest workout in a while :(

    Pull ups(side grip)
    bwx6
    bwx5
    bwx5
    bwx3(failed at 4, what the FUCK!)
    later did bwx5(out of anger)

    Squats:
    135x8(form a little off)
    135x8(form a little off)
    155x5(last rep form a little off)
    165x5(good form)
    175x5(good form)

    Incline BB bench press:
    135x8
    145x5
    145x5
    145x5
    115xburnout

    DB shrugs 50x14,x12,x12
    Calf raises 70x15, 80x15x2

    Weight: 157.5
     
  18. John Blaze

    John Blaze New Member

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    I am very unsatisfied with my pull up ability. I think from now on i will do 4 sets of pull ups on my non weight training days. I don't know if this is the best idea but something has to give. So i will do pull ups 3 times weekly(two on off days, 1 on "on" days), and i will do lat pull downs twice weekly.

    Also i think i will add bent over barbell rows once or twice weekly, stay tuned...
     
  19. John Blaze

    John Blaze New Member

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    Well today i will replace cardio/stretching/abs with a "pull up" routine(until i can do 8 pull ups with good form).

    Basically every Monday/Wednesday i will do something like this:

    4xmax pullups
    4x6ish Bent over BB rows
    4x6ish BB curls(i don't do shit like this, but my logic is if i can strengthn my biceps maybe it will help during pull ups)
    3x15 DB shrugs.

    3 days a week i will still do 4x6 Lat pull downs(the off day is when i do deadlifts).

    Basically i will be hitting some part of my back everyday which most people will frown upon, but i will give it a try and see if it strengthens my pull up ability.
     
  20. uf20wop

    uf20wop OT Supporter

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    you should really be squatting more than you bench :hs:
     
  21. John Blaze

    John Blaze New Member

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    Yea, i know it's pathetic. I've been lifting for about 4.5 months now, but just started doing squats about 1.5 months ago.

    My bench hasn't really gone up since i started this log a couple weeks ago. My squats have gotton better by a small degree.
    Now i could probably squat slightly more than i bench.
     
  22. uf20wop

    uf20wop OT Supporter

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    well its good youre puttin the effort

    sooner or later youll start to love squats :o
     
  23. John Blaze

    John Blaze New Member

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    Thanks man :hs:
     
  24. John Blaze

    John Blaze New Member

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    Today(UVA)(HERE GOES):

    Pull ups(regular grip)
    bwx4
    bwx4
    bwx4
    bwx3
    tried to have good form, first two sets were better than last two.

    Bent over BB rows

    60x10
    70x8
    80x6
    80x6

    BB curls(felt like an ass monkey, but maybe this will help my pull ups)
    50x8
    60x6
    60x6
    60x6

    DB shrugs
    50x12x3

    Todays new addition to my 4 day a week routine felt pretty good, will do again next monday :)
     
  25. John Blaze

    John Blaze New Member

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    Location:
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    Today(UVA):
    Much better WO

    Squats:
    135x8
    135x8
    155x5
    165x5
    175x5

    All with pretty good form.

    Incline BB Bench Press:

    135x8
    145x5
    145x5
    155x5(new PR)
    115xburnout

    Lat Pull downs:
    100x8
    120x6
    120x6
    120x6

    All with pretty good form
    In a rush today(woke up late)

    Weight: 157.2
     
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