Merck's Wishing He Could Have a Sweet Witty Titles Like the Cool Kids Log

Discussion in 'Training Logs' started by Merck, Feb 22, 2009.

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  1. Merck

    Merck New Member

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    Okay, so, I just came off from a gynecomastia surgery and I'm starting back up in the gym after like a month and a half out. Planning on cutting 10lbs but I'm in no major rush, although my BF% did climb a bit since last year (laziness, school, etc.)

    Current:

    Height: 6'1"
    Weight: 235 (needs less twinkies) ~16% body fat right now :ugh:
    Bench: 275 x 1
    Dead: 405 x 1
    Squat: 365 (haven't maxed in a long time...on anything) x1

    Goal (by the end of this year):

    Weight: 205
    Bench: 315 x 5
    Dead: 500+ Traditional x 5
    Squat: 425
    + ATG x 5
    Total: 1240+ x5
     
    Last edited: Mar 26, 2009
  2. Merck

    Merck New Member

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    Weaaaaaak little whore, I didn't think it would be this bad... first day back after a really light warm up on friday and these are the fucking abysmal results... my buddy who is like 145 lbs was benching as much as I was. Hopefully the muscle memory will kick in soon....

    Chest/tris

    Chest

    Warmup/Mild Preexhaust - Pec deck

    Flat BB Press
    135 x 12
    155 x 8 x 3
    205 x 3 (failed on last rep, barely got it racked myself :ugh:)

    Incline DB Press
    50 x 10
    55 x 8 x 3

    Decline BB Press
    135 x 10 x 3 (kept failing on the last rep and barely reracking grrr)

    Cable work/Flyes

    Triceps

    Rope pulldowns
    60 x 10 x 3
    30 x 20

    French Curls
    30 x 8 x 3

    Overhead EZ-Curl Extensions
    50 x 15 x 3

    Wrist/Forearm work

    DB Calf Raises

    65 x 20 x 3


    WEAK AS FUCK :mad:

    Total
    2,477
    59.0
    210.8
    244.8
     
    Last edited: Feb 24, 2009
  3. Merck

    Merck New Member

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    Feb 24, 09 Off

    Chest and shoulders/etc are realllly tight today, pain and I severely doubt I could get any weight off the floor today for deadlifting + back/biceps so I'm taking today off and tomorrow I'll continue. Don't want to compromise a workout because I'm massively tight from working out 3 days in a row pretty much.

    FUCKIN' HOES BANG DIGGITY IM COMING IN TOMORROW AND IM SETTING SOME FUCKING PRS YEAH THATS RIGHT I DONT CARE IF MY CHEST OPENS UP LIKE A CAN OF TUNA

    ANIMAL

    Total
    2,475
    69.3
    266.0 (lots of fruit today for some reason)
    234.4
     
    Last edited: Feb 25, 2009
  4. Merck

    Merck New Member

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    Back and Biceps

    Back

    Deadlifts

    135 x 10
    225 x 5
    275 x 5
    315 x 5 x 4

    T-Bar Rows
    Warm up 1 plate
    225 x 3 x 10

    Lat Pulldowns
    140 x 5 x 5

    DB Rows
    80 3 x 8

    Biceps

    Seated Curls
    40 x 5 x 5

    Hammer Curls

    35 x 3 x 10
    Drop set 20 x 10

    Cable Curls
     
    Last edited: Feb 27, 2009
  5. Merck

    Merck New Member

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    Pickup Shoulders/Legs day (went skiing for 2 days, missed delts/traps)

    Legs

    ATG Squats
    135 x 12 warmup
    225 x 5
    245 x 5
    275 x 5
    295 x 5
    315 x 5

    GM
    135 x 12
    155 x 10
    185 x 5

    Standing BB Calve

    135 x 20
    225 x 20
    315 x 15

    Shoulders

    Seated DB Press
    30 x 15 warmup
    60 x 8 x 4

    Front Raises
    30 x 10 x 4

    Behind Neck Press (smith)

    95 x 12 warmup
    135 x 5 x 5

    Seated Facepulls
    50 x 12 x 4
     
  6. Merck

    Merck New Member

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    Chest/Tris

    Chest

    Incline BB (decided to do incline first, wake my chest up)
    135 x 12
    155 x 10
    185 x 8
    205 x 5
    205 x 5 (getting my strength back!)
    Dropped to 135 x 15

    Flat BB
    185 x 5 x 2
    205 x 3 x 3 (still weak, need to focus on using my CHEST and not my arms/shoulders)

    Flat flyes

    40s x 12 x 3
    45s x 8
    Drop set 20s x 20

    Pullovers (not really a huge fan...but I'm giving them a shot)
    70 x 10 x 3
    80 x 10

    Tris

    Skullcrushers (massive volume LOL)

    60 x 5 x 5
    80 x 5 x 5

    Rope Pulldowns
    50 x 10 x 3
    60 x 8 x 1
    70 x 3 x 1
    Dropset 35 x 10

    Wrist work

    Thors hammer
    Curls
     
  7. Merck

    Merck New Member

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    Back/Bis

    Back

    Deadlifts
    225 x 5
    315 x 2 FUCK HOES i managed to pull something in my lower right back area while doing deadlift WARMUPS SO FUCKING PISSED ARAHGTEWGTwehgwrgwr

    Seated Rows
    70 x 12 warmup
    140 x 10
    160 x 10
    180 x 8 x 2
    200 x 8 x 1

    Lat Pulldowns (wide grip)
    140 x 8 x 3
    160 x 8 x 2

    Iso-lateral front pulldowns
    180 x 12 x 3
    230 x 10 x 3

    DB Bent-over rows
    80s x 10 x 1 (was really starting to feel the pull so I decided to just start biceps)

    Biceps

    EZ-curls
    70 x 10 x 3
    50 x 10 x 2

    Seated DB
    30s x 8 x 4

    Hammer Curls
    30s x 10 x 3

    Cable Curls (bis tired out from back..hurting my ego)
    20 x 8 x 3

    Wrist work

    Thors hammer
     
  8. Merck

    Merck New Member

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    Saturday

    Deltoids/Traps

    Seated BB Military
    90 x 12 x 1 warmup
    140 x 10 x 4
    160 x 5 x 1

    DB Front Raises (1 side at a time)

    40 x 10 x 4

    DB Snatch
    60 x 8 x 3 (felt like I could do more)

    Seated Lat Raises
    40 x 12 x 1
    45 x 12 x 3

    Facepulls
    30 x 15 x 1
    42.5 x 12 x 3
    50 x 12 x 1

    Ab/core work
    Crunches - few variations
    Leg Raises
    Planks etc your basic shit

    15 Minute Jog @ 4.0spd x 3.0inc
     
  9. Merck

    Merck New Member

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    Legs

    ATG SQWATS (was testing out ATG squats shoeless)
    135 x 12
    225 x 8
    275 x 5
    315 x 1
    335 x 1
    365 x 1 - EASY
    385 x 0 - totally bailed on the ascent, thought i had it, felt light

    Good Mornings
    185 x 5 x 5

    Weighted GHRs
    25 plate x 12 x 2
    45 plate x 10 x 3

    BB Calve Raises
    225 x 15
    275 x 15 x 2

    Wrist work
    Curls
    Thors

    385 next week BUDDY NEW PRS AND SHIT WOO WOOO IM A NIGGA TRAIN
     
  10. Merck

    Merck New Member

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    im a failure
    been overworked at school/work lately for the past 3-4 days so I haven't even had a chance to go to the gym let alone the energy
    so im doing two pickup days (friday, saturday) for upper/lower and then starting again monday

    son of a bitch
     
  11. Merck

    Merck New Member

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    stuff a dick in my ass

    shitty upper pickup day

    Flat BB Bench
    135 x 12
    205 x 5 x 3
    225 x 5 x 2 (woot strumf is almost back)

    Incline BB
    135 x 10
    185 x 8 x 3
    205 x 5 x 1

    Incline Flyes
    35s x 15 x 3

    DB Snatch
    65 x 5 x 2
    70 x 5 x 2
    75 x 5 x 1
    80 x 5 x 1

    Iso-lateral front pulldowns
    180 x 12 x 1
    230 x 8 x 4

    no accessory because im a little slut and i was out of breath gimme some poppers
     
  12. Merck

    Merck New Member

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    LIKE A BAWSS

    Squat/Deadlift/Accessory Day (PRs)

    Squat
    Bar x 12
    135 x 12
    225 x 10
    275 x 5
    315 x 5
    365 x 1
    385 x 1 <-- PR!!! WENT UP PRETTY EASY! (didnt get the exact depth I wanted so it was a little more parallel but its still a PR!)

    Deadlifts - was testing out my grip strength (which blows)
    135 x 5
    225 x 5
    315 x 5
    335 x 1
    365 x 1
    385 x 1
    405 x 1 <-- went up fucking smoothly, little bit of rounding but I corrected it fast

    didnt bother goign for 415/425, too tired and sweaty

    Accessory

    Biceps

    Ez-Curls
    70 x 12 x 3
    100 x 5 x 1
    dropset 50 x 10 x 1

    DB Curls
    35 x 10 x 3

    Tris

    French Curls
    20 x 20 x 1
    25 x 20 x 1
    30 x 15 x 1

    Wrist Curls
    30 x 12 x 3

    Reverse Curls
    50 x 12 x 3

    Thors
     
  13. Merck

    Merck New Member

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    Tuesday - started work with 5RMs, triples

    BB Bench
    135 x 5
    155 x 5
    175 x 5
    195 x 5
    205 x 5

    ATG Squats
    185 x 5
    225 x 5
    245 x 5
    275 x 5
    295 x 5

    BB Rows
    135 x 5
    155 x 5
    175 x 5
    185 x 5
    195 x 5

    Accessory
    Weighted Hypers (2 sets)
    Sit ups (4 sets)
    Plate pinches/gripper/thors
     
    Last edited: Mar 18, 2009
  14. Merck

    Merck New Member

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    Thursday

    ATG Squats
    225 x 5
    245 x 5
    275 x 5 x 2

    Push Press - needs a whole lot of work...stance was all kinds of fucked up..made some kind of fucked hybrid LOL
    115 x 5
    125 x 5
    135 x 5
    145 x 5

    Deadlifts
    275 x 5
    285 x 5
    295 x 5
    305 x 5

    Plate pinches, flips
    3 sets of sit-ups
     
    Last edited: Mar 19, 2009
  15. Merck

    Merck New Member

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    Thursday

    ATG Squats
    225 x 5
    245 x 5
    275 x 5 x 2

    Push Press - needs a whole lot of work...stance was all kinds of fucked up..made some kind of fucked hybrid LOL
    115 x 5
    125 x 5
    135 x 5
    145 x 5

    Deadlifts
    275 x 5
    285 x 5
    295 x 5
    305 x 5

    Plate pinches, flips
    3 sets of sit-ups
     
    Last edited: Mar 22, 2009
  16. Merck

    Merck New Member

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    Saturdizzle

    Flat Benchizzle

    135 x 5 warmup
    155 x 5
    175 x 5
    185 x 5
    195 x 5
    215 x 3
    185 x 8

    Squatizzles

    135 x 5 warmup cause I forgot to massage my pumped out quads
    245 x 5
    265 x 5
    275 x 5
    285 x 5
    305 x 3
    265 x 8 (lol wtf happened here? supposed to do 275 x 8 but I totally zoned out)

    BB Rowizzles
    135 x 5
    155 x 5
    175 x 5
    185 x 5
    205 x 3
    175 x 8 (worst lower back pump ever....lats were smoked, too)

    Accessorizzle
    BB Curl
    70 x 8
    80 x 8
    90 x 8 x 2

    Tri Extensions

    70 x 8
    80 x 8 x 2

    Dips
    BW x 12 x 2
    BW x 8 x 1
     
  17. Merck

    Merck New Member

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    Tuesday

    I AM BATMAN

    Bench
    135 x 10 warmup
    155 x 5
    175 x 5
    195 x 5
    205 x 5
    215 x 5

    Squats
    135 x 5 warmup, stretching, team faggot foam ball
    225 x 5
    245 x 5
    275 x 5
    295 x 5
    305 x 5

    BB Rows
    135 x 5 warmup
    155 x 5
    165 x 5
    185 x 5
    195 x 5
    205 x 5

    Accessory
    3 sets of weighted GHRs
    3 sets of sit-ups

    weight progression is still a world of fucked up but I don't really care as long as im going up by 10-15% between each set and working up to a top 5 without overexerting the world...

    nowhere near my actual 5RM for squat/row/bench/anything but I'm letting my body get used to the loading scheme
     
    Last edited: Mar 25, 2009
  18. Merck

    Merck New Member

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    Thursday

    Squats
    135 x 5 warmup, stretching
    225 x 5
    245 x 5
    275 x 5 x 2 (yes same as last week, it doesn't matter I'm still working up to my current 5RMs)

    Strict OHP
    115 x 5 warmup
    125 x 5
    135 x 5
    145 x 5
    155 x 5 ... easy peasy

    Deadlifts (Double Overhand Grip)
    135 x 5 warmup
    225 x 5
    255 x 5
    285 x 5
    315 x 5

    3x12 situps
     
  19. Merck

    Merck New Member

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    Saturday

    OMG DOMS

    Bench
    135 x 10 warmup
    155 x 5
    165 x 5
    185 x 5
    205 x 5
    225 x 3
    185 x 8

    Squats
    135 x 5 warmup
    225 x 5
    245 x 5
    275 x 5
    295 x 5
    315 x 3
    275 x 8

    BB Rows
    135 x 5 warmup
    155 x 5
    175 x 5
    185 x 5
    195 x 5
    215 x 3
    185 x 8

    BB Curls
    90 x 3 x 8
    100 x 1 x 5

    Tri Ext (seated)
    90 x 3 x 8

    BW Dips
    3 x 12

    getting anxious for next week and the upcoming weeks...
     
    Last edited: Mar 29, 2009
  20. Merck

    Merck New Member

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    Tuesday

    FUCK BITCHES MAKE MONEY

    Squats
    135x5 warmup
    225x5
    245x5
    275x5
    295x5
    315x5 - still yawning

    Bench
    135x10 warmup
    155x5
    185x5
    205x5
    215x5
    225x5

    BB Row
    135x5 warmup
    155x5
    185x5
    195x5
    205x5
    215x5

    3x12 weighted GHR (35 plate)
    3x12 situps
    plate flips (dual 25s)
     
  21. Merck

    Merck New Member

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    zzz
     
    Last edited: Apr 4, 2009
  22. Merck

    Merck New Member

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    Thursday

    WHAT DO YOU WANT DERRICK
    felt sick the whole time
    still managed to do what i wanted tho

    Push Press
    115x5 warmup
    125x5
    135x5
    145x5
    155x5
    165x5

    Squat

    135x5 warmup
    245x5
    275x5
    295x5x2

    Deadlift
    225x5 warmup
    245x5
    265x5
    285x5
    305x5
    325x5

    Situps
     
    Last edited: Apr 4, 2009
  23. Merck

    Merck New Member

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    Saturday

    i feel soo gross..and i zoned out and missed the 4th set on each exercise..ended up doing 3 and then the heavy triple and 8...

    Bench
    135x10 warmup
    155x5
    185x5
    205x5
    235x3 <- was actually really heavy...shoulder tweaking and my wrist/grip was off...
    205x8

    Squat
    135x5 warm
    245x5
    275x5
    295x5
    325x3
    295x8

    BB Rows
    135x5 warm
    155x5
    185x5
    205x5
    225x3
    205x8

    BB Curls
    100 x 3 x 8

    Tri Extensions (seated)
    90 x 3 x 8

    Decline Situps
    3 x 12

    Dips
    3 x 12
     
  24. Merck

    Merck New Member

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    FUCK YEA NIGGAS TOMORROW IS SOME HEAVY SHIT GETTIN PUMPED FUCK

    and goddamn my abs hurt, decline situps ftw
     
  25. BlackIce72

    BlackIce72 New Member

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    how do you feel about your acquisition of Schering-Plough?
     
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