Mountain Dude's Training Log

Discussion in 'Training Logs' started by Mountain Dude, Feb 11, 2008.

  1. Mountain Dude

    Mountain Dude Here it comes, and there it goes, another day in d

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    Mountain Dude's Training Log *now with pics on page 2*!

    Well, I figured this would be a good way to keep track of my training, I generally just go by memory but sometimes its hard to remember. Right now I'm on a 3 day rotation just trying to get generally strong and get more advice from the people on the board, etc.

    Stats
    Age: 22
    Height: 5'7
    Weight: about 140
    Body fat: 12-15%
    Goals: Just to have some decent muscle mass and be in better shape

    Pec/Tri/Shoulder day
    Bench Press
    6x125
    6x130
    6x135
    6x140
    5x150

    Overhead Shoulder Press
    10x65
    10x70
    10x75

    Freeweight Pec press (not sure what its called, freeweight in each hand laying down pushing it up :o )
    10x40
    10x45
    10x45

    Reverse Flys On Machine (The one that works your shoulder, again, I don't know the names of a lot of things)
    10x11
    10x12
    as many as I canx13

    Pectoral Flys
    10x18
    10x19
    as many as I can do x20

    Tricep push down (again, machine)
    10x10
    10x11
    10x12

    Overhead Shoulder Press machine
    10x7
    10x8
    10x9

    Incline bench press (machine)
    9x12
    7x13
    5x14

    Tricep Pushdown machine (Different machine)
    10x7
    10x7
    10x8

    Upright Bench machine
    5x12
    5x13
    5x14

    That was it for today, I'll do them as I go along. Critique away, I'm sure there will be lots. :hs:
     
    Last edited: Sep 3, 2010
  2. Mountain Dude

    Mountain Dude Here it comes, and there it goes, another day in d

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    Leg/lower back day

    Squats
    5x135
    5x145
    5x155
    5x165
    5x170

    Horizontal Back Extension
    25 poundsx10x3

    45 Leg Press
    180x10
    230x10
    270x10

    Seated Back Extension
    10x11
    10x12
    10x13

    Seated Leg Extension
    10x8
    10x10
    10x12

    One Legged Squats
    10x 10 pound medicine ball
    10x 15 pound medicine ball
    10x 15 pound medicine ball

    I want to add in DL, should I do them after the squats? Or should I do them on different days?
     
  3. Hamster

    Hamster Active Member

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    For the time being, squats and DLs on the same day is fine - just make sure they're done first. I'd suggest looking into less machines and more free weights as well. Like everyone has been saying recently, the book starting strength is a good place to start, especially if you're looking to put on some mass.
     
  4. Mountain Dude

    Mountain Dude Here it comes, and there it goes, another day in d

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    Lat/Bicep day

    Lat Pull Down
    10x12
    10x13
    7x14
    3x14

    Freeweight Bicep Curl
    10x25
    10x25
    10x25

    Seated Cable Row
    10x120
    10x130
    10x140

    Upright Cable Cable Curls
    10x70
    10x80
    10x90

    Seated Row
    10x11
    10x12
    7x13
    3x13

    Seated Bicep Curl (Never did this one before, so it was a trial day for it I suppose :o )
    4x9 (realized it wasn't enough)
    7x10
    6x11
    7x10
    6x10

    Wide Grip Pull Ups
    3 sets as many as I can do which today was
    7
    5
    5

    Machine Pull ups
    10x120
    10x130
    5x140
    5x140

    Seated Machine Row (Hands horizontal rather than vertical)
    7x8
    7x9
    6x10
     
  5. Mountain Dude

    Mountain Dude Here it comes, and there it goes, another day in d

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    Chest/tricep/shoulders

    Bench Press
    125x6
    130x6
    135x6
    140x6
    145x5

    Overhead Shoulder Press
    65x10
    70x10
    75x10

    Freeweight Pec Press
    40x10
    45x10
    50x6

    Reverse Fly
    65x10
    75x10
    85x10

    Pec Flys (Machine)
    135x10
    145x10
    155x10

    Tricep Press Down (Machine)
    10x10
    10x11
    10x11

    Overhead Shoulder press (Free weights this time)
    20x10
    25x10
    25x10

    Overhead Tricep Extension
    35x10
    35x10
    35x10

    Incline Bench Press (Machine)
    9x10
    7x11
    6x12
     
  6. Mountain Dude

    Mountain Dude Here it comes, and there it goes, another day in d

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    Haven't been recording this stuff in a while, but I have been working out, guess I should start writing it all down again.

    September 10th:

    Bent over barbell row
    10x115
    10x125
    5x135
    5x135

    Standing barbell shrugs
    135x10 (realized its not nearly enough weight)
    185x10
    185x10 (hope to start at 185 next time and possibly get to 200)

    Lat pull down:
    150x10
    150x10
    150x10

    Dumbell Shrugs:
    60x10
    60x10
    65x10

    Seated Cable Row:
    130x10
    140x10
    150x5
    150x5

    Wrist curls:
    30x10x both arms
    30x10x both arms
    30x10x both arms (should go up next time)

    Wide grip pull ups:
    BW + 5KGs x5
    BW + 5KGs x5
    BW + 5KGs x4 (+1 hands toward pullup to finish set of 5)
    BW + 5KGs x4 (+1 hands toward pullup to finish set of 5)
    BW + 5KGs x4 (+1 hands toward pullup to finish set of 5)
     
  7. Mountain Dude

    Mountain Dude Here it comes, and there it goes, another day in d

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    September 11th:

    Legs + Biceps

    Squats
    5x135
    10x155
    10x165
    5x175
    5x185

    Barbell Bicep curls
    10x70
    10x70
    10x70

    45 Leg Press
    10x320
    10x320
    10x360

    DB Bicep curls
    10x30
    10x30
    10x30

    Had the squat headaches from the start of the workout on, had to call it quits as I had a class and was feeling ill.
     
  8. Mountain Dude

    Mountain Dude Here it comes, and there it goes, another day in d

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    September 12th:

    Bench Press:
    10x65
    6x135
    6x145
    5x150
    4x155
    3x155
    3x155

    Ab Work

    Dumbell Press
    55x9
    55x6
    50x7 :wtc:

    Ab Work

    Machine Pec Fly
    10x135
    10x145
    6x165
    6x175

    Ab Work
    BW Dip
    5x1
    Ab Work
    BW Dip
    6x1
    (Never done dips before, just wanted to try it out during my ab rest periods, felt not too bad, a lot of load on my shoulder, but less than I expected).

    Decline BB Press
    7x117
    6x125
    6x130
    5x135


    Really bad day for chest, my numbers have been declining, and I felt tired from set 1 on, but I did finish my day and battled through which I was proud of, often I've been quiting early and making excuses to leave the gym, but I did finish.

    Definetly taking the weekend off.
     
  9. Mountain Dude

    Mountain Dude Here it comes, and there it goes, another day in d

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    Monday September 15th:

    SHOULDERS/CALFS

    Standing BB military press
    75x10
    85x10
    90x6
    90x4

    Seated calf raises
    90x10
    115x10
    125x10

    Seated overhead DB press
    35x10
    40x10
    40x7

    Standing Calf extension (machine)
    300x10
    300x10
    325x10

    Reverse Fly (machine)
    14x10
    14x10
    15x10

    45 Leg Press Calf extension
    360x10
    360x10
    450x10

    Lateral arm raises
    15x10
    20x5 + 15x5
    20x5 + 15x5

    One legged standing calf extensions:
    BWx10
    BWx10
    BWx10

    Bent over arm extensions
    10x10
    12x10
    15x6
     
    Last edited: Sep 22, 2008
  10. Mountain Dude

    Mountain Dude Here it comes, and there it goes, another day in d

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    Tuesday September 16th:

    Deadlift:

    135x5
    205x5
    225x5
    245x5
    255x5
    265x3

    Should have done 260 and gone for 5, that was a PB for myself still, but I should have just gone up in weight a little slower.

    V-Bar Tricep push down
    50x10
    60x10
    60x60

    45 Back Extensioin
    35x10
    35x10
    35x10

    Tricep rope push down
    50x10
    42.5x10
    50x10

    Good mornings (only my 3rd time doing this, for some reason was really tired at the start and could only get off 5)
    95x5
    95x5
    95x10

    Overhead Tricep Press
    40x10
    45x10
    45x8
     
  11. Mountain Dude

    Mountain Dude Here it comes, and there it goes, another day in d

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    Thursday September 18th:

    LATS
    Bentover Barbell Row:
    115x10
    135x10
    140x6
    140x4

    Barbell Shrugs:
    185x10
    205x10
    205x7

    Lat Pull Down:
    140x10
    150x10
    160x6
    160x4

    DB Shrugs:
    65x10
    70x8
    70x7 (my muscles were strong enough, but my hands weren't :hs: )

    Seated Cable Row:
    140x10
    150x5
    150x5
    140x10

    DB Wrist Curls
    30x10
    30x10
    30x10

    Wide grip pull ups:
    BW + 5KGs x5
    BW + 5KGs x5
    BW + 5KGs x4 (+1 hands toward pullup to finish set of 5)
    BW + 5KGs x4 (+1 hands toward pullup to finish set of 5)
    BW + 5KGs x4 (+1 hands toward pullup to finish set of 5)
     
    Last edited: Sep 20, 2008
  12. Mountain Dude

    Mountain Dude Here it comes, and there it goes, another day in d

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    Friday September 19th:

    LEGS
    Squats:
    45x10
    135x10
    145x10
    155x5
    165x5
    175x5
    185x5
    190x6 (new PB for me, never even attempted anything over 185, and I managed 6 reps, form got a little ugly towards the end though)

    Barbell Bicep Curls
    70x10
    70x8
    70x7

    45 Leg Press
    340x10
    340x10
    360x10

    DB Bicep Curls
    30x5
    30x10
    30x10
    35x5

    Seated Leg Extension
    10x9

    I got super hot and felt like throwing up, so I called it a day, I decided I did enough reps on my legs, and biceps, whatever.
     
    Last edited: Sep 20, 2008
  13. Mountain Dude

    Mountain Dude Here it comes, and there it goes, another day in d

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    Saturday September 20th:

    CHEST

    Bench Press
    65x10
    135x5
    145x5
    145x5
    150x5
    150x5
    155x3
    160x2
    160x1

    Ab Work

    Dumbbell Press
    55x5
    60x6
    60x6
    60x5
    60x4

    Ab Work

    Machine Pec Fly:
    21x10
    21x10
    21x10

    Ab Work

    Incline Press:
    135x4
    135x4

    Decided I was too tired to keep going and wasn't putting up good numbers anyways
     
  14. Mountain Dude

    Mountain Dude Here it comes, and there it goes, another day in d

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    Tuesday September 23rd:

    SHOULDERS

    Overhead BB Military press
    85x10
    85x10
    90x5
    90x4

    Seated Calf Raises
    95x10
    115x10
    135x10

    Seated DB Shoulder Press
    35x10
    40x10
    40x8

    Standing Calf Extensions (machine)
    300x10
    325x10
    325x10

    Reverse Fly (Machine)
    12x10
    13x10
    14x10

    45 Leg Press One Legged Calf Extension
    10x180
    10x180
    10x180

    Lateral Arm Raises
    15x10
    15x10
    15x10

    Standing One legged Calf Extensions
    BWx20
    BWx20
    BWx20

    Bentover DB Arm extensions
    12x10
    15x10
     
  15. RG

    RG New Member

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    how much you weigh now?
     
  16. Mountain Dude

    Mountain Dude Here it comes, and there it goes, another day in d

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    I'm not 100% sure, I would say around 152 pounds.
     
  17. Mountain Dude

    Mountain Dude Here it comes, and there it goes, another day in d

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    September 24th 2008:

    LOWER BACK/TRIS

    Deadlifts:
    185x5
    205x5
    225x5
    245x5
    255x5
    265x5 (Got to 5 this time, PB!)

    Tricep Rope Push Down:
    50x10
    50x10
    50x10

    Back Extension
    35x10
    35x10
    35x10

    Overhead Tricep Extension
    40x10
    45x10
    45x10

    Good Mornings:
    95x10
    105x10
    105x6 (These 6 were far better than any of the 10 I did in the set before, focused more on technique, got kinda tired doing it though :o )

    V-bar Push Down:
    42.5x10
    50x10
    57x10
    65x5
     
  18. Mountain Dude

    Mountain Dude Here it comes, and there it goes, another day in d

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    Thursday September 25th:

    LATS

    Bent over barbell Row
    115x10
    135x10
    140x5
    140x5

    Barbell Shrugs
    185x10
    205x5
    185x5
    185x10

    Lat Pull Down
    130x10
    150x10
    150x5
    150x5

    Dumb bell Shrugs
    65x10
    65x10
    70x7

    Cable Rows
    130x10
    140x10
    150x5
    140x5

    DB wrist curls
    30x10
    30x10
    30x10

    Wide grip pull ups:
    BW + 5KGs x5
    BW + 5KGs x5
    BW + 5KGs x4 (+1 hands toward pullup to finish set of 5)
    BW + 5KGs x4 (+1 hands toward pullup to finish set of 5)
    BW + 5KGs x4 (+1 hands toward pullup to finish set of 5)
     
  19. Mountain Dude

    Mountain Dude Here it comes, and there it goes, another day in d

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    Friday September 26th:

    CHEST, I know, I know, it should be my leg day, but its my 4th day in a row and I want a rest before I do legs. :o

    Bench Press:
    65x10
    135x6
    145x6
    150x6
    155x5
    160x3
    160x3

    Ab Work

    DB Press:
    60x8
    60x6
    60x5
    55x5

    Ab Work
    DB Pec Fly's
    25x10
    25x10
    25x8

    Ab Work

    Incline Bench Press:
    135x7
    140x6
    145x5

    Taking the day off tomorrow and getting messy tonight!
     
  20. Mountain Dude

    Mountain Dude Here it comes, and there it goes, another day in d

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    Monday September 29th:

    SHOULDERS

    Standing Barbell Press:
    85x10
    85x10
    95x5
    95x5

    Seated Calf Extension:
    115x10
    135x10
    135x10

    Seated DB shoulder Press:
    40x10
    40x10
    40x7

    Standing Calf Extention:
    300x10
    325x10
    350x10

    Reverse Fly:
    14x10
    15x10
    15x10

    45 Leg Press Single Leg Calf Extension:
    180x10
    180x10
    180x10

    Lateral Arm Raises:
    20x5
    20x6
    20x6
    20x6
    20x5
     
  21. Mountain Dude

    Mountain Dude Here it comes, and there it goes, another day in d

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    Tuesday September 30th:

    LOWER BACK

    Deadlifts:
    205x5
    225x5
    245x5
    255x5
    265x5

    Technically that wasn't a PB, but in reality it was. I realized I had been using 20KG weights and then throwing 10lbs on, which technically doesn't add up to 55lbs, more like 54lbs. So on this day I used 5KGs rather than 10lbs weights, so it came to a true 265. I could feel the extra weight for sure. :o

    V-bar push down:
    60x10
    60x10
    60x10

    Good Mornings:
    95x10
    105x10

    Got tired, decided to call it a day, I played 2 hours of ball hockey the night before and had a 10:45 ice time that night, so I called it quits for that workout.
     
  22. Mountain Dude

    Mountain Dude Here it comes, and there it goes, another day in d

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    October 2nd:

    LATS

    Bent over BB rows:
    120x10
    135x10
    140x5
    140x5

    Barbell Shrugs
    185x10
    185x10
    195x7 (hand strength again)

    Lat Pull Down:
    150x10
    150x10
    160x6
    160x3

    DB shrugs
    60x10
    70x10
    75x10

    Cable Rows
    140x5
    150x5
    160x5
    160x5
    150x5

    Wrist Curls
    30x10
    30x10
    30x10

    Wide Grip Chinups
    BW + 10lbs x 6 (PB! :bowdown:)
    BW + 10lbs x 5
    BW + 15lbs x 4
    BW + 15lbs x 4

    Joe Sakic Wrist exercise (don't know the real name, anyone in hockey knows what I'm talking about :o )
    10lbs x 3 up 3 down
    10lbs x 3 up 3 down
    10lbs x 3 up 3 down
     
  23. Mountain Dude

    Mountain Dude Here it comes, and there it goes, another day in d

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    Friday October 3rd:
    LEGS

    Squats:
    135x10
    155x10
    175x5
    185x5
    190x5
    195x5

    Barbell Curls:
    70x10
    70x10
    70x6

    Leg Extension:
    10x10
    11x10
    12x10

    Preacher Curls:
    35x10
    40x8
    40x6

    45 Leg Press:
    270x10
    360x10
    360x10

    DB Curls:
    30x10
    30x10
    30x8
     
  24. Mountain Dude

    Mountain Dude Here it comes, and there it goes, another day in d

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    Saturday October 4th:

    CHEST

    Bench Press:
    135x6
    145x6
    150x5
    155x4
    160x3

    Ab Work

    DB Flat Bench:
    60x10
    60x7
    60x6

    Ab Work

    Machine Fly:
    21x10
    21x8
    21x9

    Ab Work

    Incline BB Press:
    135x5
    140x5
    145x4

    Super weak from set 1 on, I think its because its my last workout of the week and it follows squats, but at least I got the 60x10, that was a PB.
     
  25. Mountain Dude

    Mountain Dude Here it comes, and there it goes, another day in d

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    Monday October 6th:

    SHOULDERS

    Overhead Standing Military BB Press:
    85x10
    90x10
    95x5
    95x3

    Seating Calf Extension:
    10x10
    10x10
    10x10

    Seated Overhead DB Press:
    40x10
    40x10
    40x9

    Standing Calf Extension:
    300x10
    325x10
    350x10

    Reverse Fly:
    14x10
    15x10
    15x10

    45 Leg Press Single Leg calf extension:
    180x10
    180x10
    180x10

    Lateral DB Arm raises:
    20x7
    20x7
    20x6
    20x6
    20x5
     

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