Motivation

Discussion in 'Training Logs' started by Bad Karma, Dec 22, 2009.

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  1. Bad Karma

    Bad Karma Active Member

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    So basically I've been putting off on starting one of these for a while now for one reason or another. I figure now is the perfect time to start one though, being around new year's and all, I can make my resolution to keep updating this damned thing. Basically, I am planning on using this thing as a motivation to keep going to the gym at the risk of embarrassing myself over the internet. I might post some pics up later so I can measure my gains, we'll see how it goes.
    Enjoy :)




    :noes:
     
  2. Bad Karma

    Bad Karma Active Member

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    So today is the first day I'm officially keeping track in the log I guess. I've been doing the Wendler 5/3/1 for about a month, just started my second round of it now. I think I underestimated my maxes by a lot because I've been putting up 10 reps on the max's every time.
    Anyway,
    Military Press
    45x5
    75x5
    85x5
    95x10

    DB Military
    25x10
    x10
    x10
    x10

    Upright Rows
    70x10
    x10
    x12
    x12

    Side Laterals
    15x15
    x15
    x15
    x15

    BB Curls
    60x12
    x12
    x15
    x15
     
  3. Bad Karma

    Bad Karma Active Member

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    Felt like death this morning, but I toughed it out at work and felt well enough to head out the the gym after. I weighed in at 184, going to try to hit 190 by the end of January.

    Deadlift
    155x5
    180x5
    215x10

    Chins
    BWx7
    x7
    x6
    x5

    DB Rows
    45x12
    55x12
    55x12
    55x12 (The last few reps on these ones were pretty forced. Tough after four sets of chins)

    BB Good Mornings (I've never done these before, I was just reading up on exrx.net and they said to start off with a lower weight to gain some flexibility and allow adaptation. I definitely felt the hammies tighten up on these, it was tough to keep my back straight. Next time I will probably use a lower weight and work on my form more.)
    45x12
    70x12
    70x12
    70x12

    Hanging Leg Raises
    BWx12
    x10
    x6
    x6

    On a side note, I tried Jack3d for the first time yesterday. I worked out pretty late and had the worst sleep last night. I was psyched during the workout though, gonna have to remember to not use it so close to bedtime or try working out earlier.
     
  4. Bad Karma

    Bad Karma Active Member

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    I've been sick pretty much all weekend but felt good enough today to hit the gym. I figured I would have shed a few pounds since last week, but I weighed in at 186.

    Bench Press
    95 x 5
    115 x 5
    135 x 10 (This was the end of the Wendler 5/3/1 workout but it was very easy, so I did another set of 155)
    155 x 5

    DB Press
    45 x 12
    45 x 10
    45 x 12
    45 x 12

    Dips
    BW x 6
    BW x 5
    BW x 6
    BW x 5

    Cable Flys
    20 x 12
    20 x 12
    20 x 12
    20 x 10

    Rope Pushdown
    40 x 15
    40 x 15
    40 x 15
    40 x 11

    The dips and DB press did a number on me. I was really concentrating on form/rep speed and it's the first time I've felt like I have gotten a good chest workout in a long time. Can't wait until I can start putting up some respectable weight on the bar with the Wendler program though.
     
  5. Bad Karma

    Bad Karma Active Member

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    I was supposed to do my leg day today, but I have a hockey practice tonight. I figured it wouldn't be a big deal if I switched my shoulder and leg days around.
    Military Press
    80x5
    90x5
    100x7

    DB Military
    25x15
    x15
    x15
    x15

    Upright Rows
    70x12
    x12
    x12
    x12

    Side Laterals
    15x15
    20x10
    x15
    x15

    BB Curls
    60x12
    x12
    x12
    x12

    I weighed in at 186 today, but it was pretty close to 187. I'll eat big tonight and tomorrow morning and hopefully tip 187 tomorrow :x:
     
  6. Bad Karma

    Bad Karma Active Member

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    So I had my first real leg workout in a long time today. I have a feeling that tomorrow I'm going to be walking like a penguin who got fucked in the ass all night. I weighed in at just barely 187 today. I know alot of it is water weight, but it's still exciting to see me gaining.

    Squats
    155 x 5
    185 x 5
    205 x 7 (Pretty disappointed by this, thought I'd hit 10 no problem)

    Leg Press
    210 x 12
    x12
    x12
    x12

    Leg Curls
    170 x 15
    x15
    x15
    x15

    Leg Extensions
    90 x 15
    x15
    x15
    x15

    Did some BW ab work after as well as some extra stretching.
     
  7. Bad Karma

    Bad Karma Active Member

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    Legs were still really sore from the leg workout and the gym was packed. Great workout though, and lots of eye candy to look at :kdubb:.

    Deadlift
    185x3
    205x3
    225x10
    At least I know I have a good DL. That warehouse job was good for something after all.

    Chins
    BWx7
    x7
    x7
    x7

    DB Rows
    55x10
    55x10
    55x10
    55x10

    BB Good Mornings (Felt much better than last week. Felt it a lot in the hammies.)
    60x15
    80x15
    80x15
    90x15

    Hanging Leg Raises
    BWx12
    x12
    x12
    x12

    Weighed in at 187 again. Need moar food.
     
  8. Bad Karma

    Bad Karma Active Member

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    First day back in classes, the gym was empty when I went (around 2). So nice to have some room to move. Weighed in at 188.

    Bench Press
    95 x 3
    115 x 3
    145 x 10

    DB Press
    45 x 12
    45 x 10
    45 x 10
    45 x 8

    Dips
    BW x 5
    BW x 9
    BW x 8
    BW x 7

    Cable Flys
    20 x 12
    20 x 12
    20 x 11
    20 x 10

    Rope Pushdown
    45 x 15
    45 x 13
    45 x 9
    40 x 11

    Did some stretching afterwards. Felt like I really hit my chest hard, especially the upper pecs. Tris felt swole too.
     
  9. Bad Karma

    Bad Karma Active Member

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    Was supposed to do leg day today, but I have hockey tonight, so I switched it with my shoulder workout. Weighed in at 187 today.
    Military Press
    75x5
    95x3
    105x6

    DB Military
    30x10
    x10
    x10
    x10

    Upright Rows
    70x10
    x10
    x10
    x10

    Side Laterals
    15x15
    x15
    x15
    20x15

    BB Curls
    60x12
    x12
    x12
    x12
     
  10. Bad Karma

    Bad Karma Active Member

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    Had to ride my bike to and from the gym today. Sucked real bad going through the snow after leg day...

    Squats
    170 x 3
    195 x 3
    210 x 6 (My one rep max went down by a few pounds, but I felt that I was going alot deeper and had much better form than last week)

    Leg Curls
    150 x 15
    x15
    x10
    x12

    Leg Press
    190 x 15
    230 x 15
    250 x 15
    250 x 15

    Leg Extensions
    130 x 12
    130 x 12
    130 x 12
    130 x 12

    Did some BW ab work after. I weighed 185.
     
  11. Bad Karma

    Bad Karma Active Member

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    Deadlift
    190x5
    215x3
    240x6

    Chins
    BWx8
    x7
    x7
    x7

    DB Rows
    45x12
    50x12
    50x12
    50x12

    Hanging Leg Raises
    BWx15
    x11
    x8

    Weighed 185 again.
     
  12. Bad Karma

    Bad Karma Active Member

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    Tweaked my shoulder at hockey, so I took a bit of time off. Felt good at the gym today, even on my one rep max day for bench.

    Bench Press
    115 x 5
    130 x 3
    150 x 7

    DB Press
    45 x 12
    45 x 10
    45 x 8
    45 x 8

    Dips
    BW x 8
    BW x 8
    BW x 8
    BW x 7

    DB Flys
    20 x 15
    20 x 15
    20 x 12
    20 x 12

    Rope Pushdown
    40 x 15
    45 x 12
    40 x 12
    40 x 12

    Felt really good. I'll probably up my max by 10 lbs for the next cycle. Weighed 188.
     
  13. Bad Karma

    Bad Karma Active Member

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    Squats
    185 x 5
    205 x 3
    230 x 2

    Leg Press
    230 x 12
    x12
    x12
    x12

    Leg Curls
    130 x 15
    x15
    x15
    x15

    Leg Extensions
    130 x 15
    x15
    x15
    x15

    186 lbs.
     
  14. Bad Karma

    Bad Karma Active Member

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    Military Press
    75x5
    85x5
    100x9

    DB Military
    40x10
    x11
    x8
    x8

    Upright Rows
    60x12
    x12
    x12
    x12

    Side Laterals
    15x15
    x15
    x15
    x15

    BB Curls
    60x12
    x12
    x12
    x12

    Had an awesome workout. My predicted 1rm was higher than any of the last cycle's. Also, reached my goal of weighing 190 by the end of January! Now I'm going to try to get to 200 by the end of march. Loving the 5/3/1 so far.
     
  15. Bad Karma

    Bad Karma Active Member

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    Deadlift
    175x5
    205x5
    225x10 (Felt pretty good, scraped my shins up nicely)

    Chins
    BWx8
    x7
    x6
    x6
    x5

    DB Rows
    45x12
    50x10
    50x10
    50x10
    50x10

    BB Good Mornings
    115x12
    135x10
    135x10
    135x10
    135x10

    Did some hanging leg raises and down/up cable twists. Weighed myself again and I'm at 193lbs. :noes: Lots of water I think, I took a ten minute piss when I got home.
     
  16. Bad Karma

    Bad Karma Active Member

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    Fuuuuck, it's been a while since I was at the gym. Hockey erryday. Weighed 191 lbs. today so at least I know I'm keeping some weight on me.
    Bench Press
    110 x 5
    125 x 5
    140 x 10
    155 x 10 (This wasn't in the 5/3/1, I just wanted to try to throw some more weight around)

    DB Press
    45 x 10
    45 x 10
    45 x 10
    45 x 10
    45 x 9

    Dips
    BW x 8
    BW x 8
    BW x 8
    BW x 7
    BW x 6

    DB Flys
    20 x 10
    20 x 10
    20 x 10
    20 x 10
    20 x 10

    Rope Pushdown
    40 x 10
    40 x 10
    40 x 10
    40 x 10
    40 x 10
     
  17. Bad Karma

    Bad Karma Active Member

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    Shoulder day today, gonna be in the gym every day this week except friday, then have all of reading week for my 1rm cycle. Weighed 192lbs.
    Anyway,
    Military Press
    45x10
    65x10
    80x3
    90x3
    105x7

    DB Military
    45x7
    40x8
    40x8
    40x7
    40x7

    Upright Rows
    80x10
    x10
    x10
    x10
    x10

    BB Curls
    60x10
    x10
    x10
    x10
    x10

    Did a bit of light cardio before my workout while I waited for the gym to clear.

    I've been keeping track of all my progress and weight in excel also, using a 5/3/1 worksheet that somebody uploaded before (thanks :bigthumb:). Made a graph out of my weight from the past 2 months.
    [​IMG]
    I extrapolated it 30 days ahead, so I should get to 194lbs by the end of the month :wiggle:
     
  18. Bad Karma

    Bad Karma Active Member

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    Had a good back day today, weighed 191lbs.
    Deads
    185x3
    210x3
    235x10

    Chins
    BWx8
    x7
    x7
    W/ a band
    x5
    x5

    DB Rows
    55x10
    x10
    x10
    x10
    x10

    Did some hanging leg raises and up/down twists. Im going to take some pics tomorrow morning i think, wish i had done it sooner, i feel like ive made a lot of progress already.
     
  19. Bad Karma

    Bad Karma Active Member

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    Went to the gym on thurs. but forgot to weigh myself :doh:

    Bench
    115x3
    130x3
    150x10

    Hammer Strength Bench
    130x10x5

    Dips
    BWx7
    x6
    x6
    x6
    x6

    DB Kickbacks
    25x10
    30x10x4

    It was a quick workout, but my chest was on fire yesterday. :bigthumb:
     
  20. Bad Karma

    Bad Karma Active Member

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    Finally got my leg day in. The gym was packed, there was actually a line for the squat rack :eek3:
    Squats:
    175x3
    195x3
    225x6 I accidentally divebombed the 3rd rep and had a hell of a time getting back up lol

    leg press
    170x10
    190x10
    210x10
    230x10
    250x10

    Still at 191lbs.

    Calf Press
    130x10x5
     
  21. Bad Karma

    Bad Karma Active Member

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    Shoulders today, weighed 191lbs still, no more water weight :(
    Military Press
    85x5
    100x3
    110x6

    Seated DB Press
    45x10x5

    Upright row
    70x10x5

    Lateral Raise
    20x10x5

    Cable Curls
    55x10
    50x10
    50x10
    50x9
    45x10
     
  22. Bad Karma

    Bad Karma Active Member

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    Bench Press
    95 x 5
    115 x 5
    135 x 3
    155 x 10
    Had a friend spot me and I did 205x2, felt pretty easy, might up bench by 10 lbs. next week.

    Decline DB Press
    50 x 10
    50 x 10
    50 x 10
    50 x 10
    50 x 10

    Dips
    BW x 8
    BW x 8
    BW x 8
    BW x 6
    BW x 6

    Cable Flys
    20 x 10
    20 x 10
    20 x 10
    20 x 10
    20 x 10

    Rope Pushdown
    45 x 10
    45 x 10
    45 x 10
    45 x 10
    45 x 10

    193lbs. after a big dump today.
     
  23. Bad Karma

    Bad Karma Active Member

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    Haven't updated this for about a week I guess, just started on my second week of my third cycle. Still making strength and weight gains, weighed 195 lbs. today! :bigthumb: That's 10 lbs. in just under four months. I want to hit 200 by the end of my exams.
    Military Press
    80x3
    90x3
    110x7

    DB Military
    35x10
    x10
    x10
    x10
    x10

    Upright Rows
    80x10
    x10
    x10
    x10
    x10

    Side Laterals
    20x10
    x10
    x10
    x10
    x10

    Seated DB Curls
    25x10
    x10
    x10
    x10
    30x10

    Did a few quick ab sets as well. Very good workout overall.
     
  24. Bad Karma

    Bad Karma Active Member

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    Fffffuuuuuuu, if I let this get to page 2 without updating it I'm going to /myself. Leg day today, weighed in at 195 lbs. still :)
    Squats
    135 x 5
    185 x 3
    205 x 3
    230 x 5 (Goal for the 5/3/1 was 3 reps.)
    185 x 5
    185 x 5
    Narrow Stance Squat
    185 x 5
    185 x 5
    Box Squat
    185 x 5
    185 x 5 I've never done these before, never knew how hard they were, kind of caught me by surprise.

    Leg curl
    170 x 10
    x10
    x10
    x10
    x10

    Finished up with some calves and abs. Feels good man.
     
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