Mugwump's Training Log (Pics)

Discussion in 'Training Logs' started by Mugwump, Mar 11, 2005.

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  1. Mugwump

    Mugwump Guest

    Stats

    Age: 26
    Height: 6'4"
    Weight: 200 lbs (was 150 in 2003, 175 in 2004, 190 in 2005, final goal is 225)
    Bodyfat: Unknown (9% last Fall, goal is to not increase)



    5-Day Split

    Day 1: Pectorial Sternal
    Barbell Chest Press
    10 8 6 8
    Dumbbell Chest Press
    10
    Machine Fly
    10 8 6 8 10
    Machine Chest Press
    10 8 6 8 10
    Tricep: Cable Tricep Pulldown
    10 8 6 8 10

    Day 2: Trapezius
    HammerStrength Row
    10 8 6 8 10
    Cable Row
    10 8 6 8 10
    Shrug
    20 20 20 20 20
    Gluteus Maximus: Deadlift
    10 8 6 8 10


    Day 3: Pectorial Clavicular
    Barbell Incline Press
    10 8 6 8 10
    Dumbbell Incline Press
    10 8 6 8 10
    Serratus Anterior: Incline Shoulder Raise
    20 20 20 20 20
    Hamstring: Leg Curl
    10 8 6 8 10

    Day 4: Latissimus
    Assisted Pull-up
    10 8 6 8
    Assisted One-Arm Pull-up
    10
    Cable Pull-down
    10 8 6 8
    Cable Uneven Pull-down
    10
    Gastrocnemius: Calf Raise
    20 20 20 20 20
    Biceps: Barbell Curl (Biceps)
    10 8 6 8
    Biceps: Dumbbell Preacher Curl
    10

    Day 5: Deltoid
    Barbell Military Press
    10 8 6 8 10
    Cable Upright Row
    10 8 6 8 10
    Machine Rear Delt Row
    10 8 6 8 10
    Quadriceps: Front Squat
    10 8 6 8 10

    *different types of crunchies everyday in the morning



    Pics or Ban

    Left: Fall 2004 | Right: Spring 2005 (no noticeable difference even though I weigh more)

    [​IMG] [​IMG]



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    [​IMG]



    Diet

    - 4 scoops (2 servings) of Muscle Milk
    - 1 banana
    - 4 tablespoons of peanut butter
    - 1 cup of oatmeal
    - 1 teaspoon of Creatine (should I use more?)
    - 1/3 a gallon of milk (note that I usually drink the other 2/3 in one day)
    - plus lunch & dinner
    - NO2, 3 pills daily
     
    Last edited by a moderator: Jul 23, 2005
  2. Mugwump

    Mugwump Guest

    Day 1

    BB BENCH
    135 x 12
    185 x 6
    205 x 3
    185 x 3
    135 x 9

    BB INCLINE
    115 x 9
    125 x 6
    135 x 6
    125 x 6
    115 x 6

    CB FLY
    40 (80) x 12

    CRUNCHIES
    100



    No hotties at the gym. Enchiladas gave me gas.
     
  3. Mugwump

    Mugwump Guest

    Day 2

    DB INCLINE
    50 (100) x 12
    50 (100) x 9
    65 (130) x 6
    50 (100) x 6
    35 (70) x 12

    DB BENCH
    50 (100) x 12
    50 (100) x 6
    65 (130) x 4
    50 (100) x 6
    35 (70) x 12

    CB FLY
    40 (80) x 12

    CRUNCHIES
    100



    A few flexible girls with flabby butts. Looking at other people's logs, my routines look way short and limited. Should I add more?
     
  4. Mugwump

    Mugwump Guest

    Oh a funny story:

    So tonite I'm changing in the lockerroom next to this broly who I've seen there before. I notice he's paging through quite a large log/ journal. I make a comment that it looks more like a portfolio, and that the only other person I know of at the gym who has a journal that big has bikini girl clippings on almost every page. He laughs and says that's a friend of his. He goes on to say that his friend props the clippings up as motivation while he's lifting and that he's gotten in trouble twice for them. One when a Bally's rep was giving a tour to a couple, who found his bikini clippings offensive and didn't join the club, and another who was a member who made a comment about it. Big-fucking-deal. I think it's funny and admirable that this guy has a little fun with his journal, and I will consider doing the same. I would do it just like his, except that I don't wanna lug a letter-sized journal around with me.

    In any case, here's some motivation in this journal...

    [​IMG]

    She's so :yum:
     
  5. Mugwump

    Mugwump Guest

    DAY 3: BACK + BICEPS

    HS SEATED ROW + BB EZ CURL
    180 x 12 + 55 x 12
    200 x 10 + 65 x 10
    230 x 8 + 75 x 8
    270 x 6 + 85 x 6
    180 x 12 + 55 x 12

    CHIN-UP + CB HAMMER CURL
    6 + 40 x 12
    5 + 60 x 10
    4 + 80 x 8
    3 + 100 x 6
    3 + 40 x 12

    SHRUG + BB EZ PREACHERS
    180 x 20 + 55 x 12
    180 x 20 + 55 x 6
    180 x 20 + 55 x 6

    CRUNCHIES
    100

    Talked to a girl on the spinners who works at the gas station near Bally's. Kinda cute. Bad teeth though. I haven't eaten much since then. It's so counter-productive to not eat after working out. :(
     
  6. Mugwump

    Mugwump Guest

    DAY 4: BACK + BICEPS

    CB PULLDOWN + DB CURLS
    100 x 12 + 20 x 12
    120 x 10 + 20 x 10
    140 x 8 + 20 x 8
    160 x 6 + 35 x 6
    100 x 12 + 20 x 8

    CB ONE-ARM SEATED ROW + CB CURLS
    65 x 12 + 15 x 12
    75 x 10 + 15 x 10
    85 x 8 + 15 x 8
    95 x 6 + 15 x 6
    65 x 12 + 15 x 6

    SHRUGS + DB PREACHERS
    180 x 20 + 20 x 6

    A few almost-jailbait girls and cuties with flabby butts at the gym today (I spose that's why they work out, although I'm sure they're doing the wrong exercises), and we seem to be getting an influx of short hispanics. Good times!
     
  7. Mugwump

    Mugwump Guest

    DAY 5: LEGS + SHOULDERS

    BB FULL SQUAT + BB SHOULDER PRESS
    135 x 12 + 95 x 12
    135 x 10 + 105 x 10
    135 x 8 + 115 x 8
    135 x 6 + 125 x 6

    CB UPRIGHT ROW + LEG CURLS
    80 x 12 + 100 x 12

    CLEAN & JERK
    85 x 12

    Woke up at 5am with insomnia. Didn't fall back asleep until 8am. Woke up at 11am. Late start to the gym, then to work. Not really feeling it today. [​IMG]
     
  8. Mugwump

    Mugwump Guest

    Motherfucking insomnia again! :madfawk:
     
  9. Mugwump

    Mugwump Guest

    DAY 6: LEGS + SHOULDERS

    BB DEADLIFT + DB SHOULDER PRESS
    135 x 12 + 35 x 12
    155 x 10 + 35 x 10
    175 x 8 + 50 x 8
    225 x 6 + 50 x 6
    135 x 12 + 35 x 12

    ONE-LEGGED CURLS
    50 x 12
    60 x 10
    70 x 8

    CLEAN & JERK
    65 x 12
    95 x 10
    95 x 8

    I don't know why I bothered today. This insomnia is killing my energy. I need to get done with this shit that's on my mind!
     
  10. Mugwump

    Mugwump Guest

    DAY 7: BREAK
    DAY 8: CHEST + SHOULDERS TEST DRIVE
    DAY 9: BREAK
     
    Last edited by a moderator: Mar 18, 2005
  11. Mugwump

    Mugwump Guest

    DAY 10: CHEST + SHOULDERS + TRICEPS

    BB CHEST PRESS
    115*20
    155*5
    185*3
    135*5
    115*10

    CB FLY
    30*20
    60*5
    60*5
    30*10

    DB LATERAL RAISE
    20*15
    20*10

    M REAR DELTOID
    90*8
    120*5

    RAISED CLOSE-HANDED PUSHUPS
    15
    10
    8 (FAILURE)
    5 (FAILURE)

    DB LYING TRICEP EXTENSION
    15*10
    20*7
    20*5
    15*10

    CB TRICEP PUSHDOWN
    60*10
    100*10

    CB ONE-HAND TRICEP PULLDOWN
    30*10
    50*10

    This is a modified version of Timberwolf's routine. Added a little more chest and, for the love of god, one-armed pushups are tough. The gym closed at 10pm tonite, and I arrived at 9:15. Limited my inbetween breaks to 30 secs to a minute and was able to complete this by 10 (45 minutes). Thanks for your help, Timberwolf. My triceps are on fi-yah!
     
  12. Mugwump

    Mugwump Guest

    DAY 11: QUADS + GLUTES

    BB FULL SQUAT
    45*20
    135*10
    135*10
    85*20
    45*20

    BB DEADLIFT
    135*10
    135*10

    LEG PRESS
    (haven't done these in awhile, so test drive with no notes)

    ONE-LEGGED EXTENSIONS
    75*5
    50*10
    100*3
    50*10

    Yet another modification of Timberwolf's routine. Not used to high rep squats, but I definitely feel the burn. (Edit: I need to save this for future reference, heehe: "No gym for home, work out floor with 30, but is it for 20 like 30 lb when you no lift it to be for men, for 30 lbs instead? or half is 10 for 20 pounds?")
     
  13. prech

    prech New Member

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    nice definition in the lats and traps, I yearn for the day I can see such definition :)

    looking at some of your exercises, CB is cable, but is HS hammer strength (machines)?
     
  14. Mugwump

    Mugwump Guest

    Thank you, and yep...

    DB dumbbell
    BB barbell
    CB cable
    M machine
     
  15. Mugwump

    Mugwump Guest

    DAY 12: UPPER PECS + LATS

    BB INCLINE CHEST PRESS
    115*17
    135*5
    165*3
    135*5
    115*8

    CB PULLDOWN
    100*10
    120*8
    140*5
    160*3
    120*7

    CB STANDING STRAIGHT-ARM PULLDOWN
    50*8
    60*8

    CB BEHIND-NECK PULLDOWN
    100*8
    100*8

    M ASSISTED CHIN-UPS
    50*5
    60*5

    CLOSE-GRIP PULL-UPS
    5
    5

    CRUNCHIES
    100

    Noticed a woman watching me while I was doing a failure set. I wonder how bad I grunt outloud, since I can't tell with my headphones on. :sad2:
     
  16. Mugwump

    Mugwump Guest

    I just realized I haven't added crunchies to almost any of these days. If I have the time, I usually do crunches after every routine. About 100 or so. I count by breaths (to 20*2), and I take slow breaths, meaning that I've done about 2-3 crunchies in one inhale-exhale. This is much easier than breathing for every crunch or concentrating on the crunchies and forgetting to breathe.
     
  17. Mugwump

    Mugwump Guest

    DAY 13: HAMS + CHEST

    STRAIGHT-LEG DEADLIFT (+ CLEAN & JERK FOR FUN)
    50*10
    80*10
    110*10

    ONE-LEG CURLS
    40*20
    40*20
    50*10
    50*10
    60*7

    HIGH-PLACED ONE-LEG PRESS
    90*10
    110*10
    130*10

    DUMBBELL CHEST PRESS
    35(70)*10
    65(130)*5
    65(130)*5
    80(160)*5
    80(160)*3

    Banged my elbow good while doing C&J with a short, straight bar and 45s. Ouch! At least tomorrow is an off-day.
     
  18. Mugwump

    Mugwump Guest

    omg my hams r on fy-yah!
     
  19. Mugwump

    Mugwump Guest

    DAY 14: BREAK

    DAY 15: BACK + BICEPS (TEST DRIVE)

    ASSISTED UNEVEN CHIN-UPS
    90*10
    80*5
    70*5
    60*5
    50*5

    CABLE ONE-ARM PULLDOWNS
    30*10
    50*5
    60*5
    70*4

    CABLE SEATED ONE-ARM ROWS
    50*10
    50*5
    60*5
    70*5

    DUMBBELL SEATED INCLINE CURLS
    20*10
    20*5
    35*5
    35*3

    DUMBBELL HAMMER CURLS + ROCKERS
    20*10
    20*5
    20*5

    Brunette with pigtails was working out her amazing abs again. I need to say hi to that hottie. I'm thinking about saying "Nice abs" to her, but abs kinda rhymes with... :hsugh:

    Anyway, I'm finished with all five of Timberwolf's days. He really likes working out his back (lats). Time to modify it in its entirety. Be back in 30-60. XOXOXO
     
  20. Mugwump

    Mugwump Guest

    I spent waaay too long on that edit.
     
  21. Mugwump

    Mugwump Guest

    03.24.05: pectorial + triceps + deltoid
    BARBELL CHEST PRESS 115*20 185*5 185*5 185*3 135*10
    DUMBBELL DECLINE PRESS 50*10 50*7 50*7
    RAISED CLOSE-HANDED PUSHUPS 17 10 5
    DUMBELL LYING TRICEP EXTENSION 15*20 20*10 20*10
    CABLE V-BAR TRICEP PUSHDOWN 80*10 100*10
    CABLE ONE-ARM UNDERHAND TRICEP PUSHDOWN 40*10 50*6
    BARBELL MILITARY PRESS (+1 CLEAN & JERK EACH SET) 65*10 95*10 115*5
    CABLE UPRIGHT ROW 60*20 100*10

    This routine took about an hour. I'd like to lower it to 45 mins, but that's okay. Haven't had any good protein all day, which is counter-productive. This is my last day at this temp project, I'm antsy...
     
  22. Mugwump

    Mugwump Guest

    03.25.05: headache... break... :(
     
  23. Mugwump

    Mugwump Guest

    03.26.05: quadricep/ gluteus + gastrocnemius
    BARBELL FULL SQUAT 95*20 135*10 185*10 225*6 135*10
    BARBELL CLEAN (NO JERK) 135*10 135*10
    LEVER LEG PRESS 115*10 195*5 275*5 195*10
    ONE-LEG EXTENSION + CALF EXTENSION 75*10 125*5 75*10 125*5
    ONE-LEG CALF RAISE 225*20 225*20 225*20

    Some guy at the gym that I've seen since 2004 says I'm really starting to get buff. (I used the jacuzzi for the first time in a long long time.) Weighed in at 200 tonite. :wiggle:
     
  24. Mugwump

    Mugwump Guest

    I started making this kinda journal tonite. :wiggle:

    [​IMG]
     
  25. Mugwump

    Mugwump Guest

    03.28.05: : upper/ side pectorial + latissimus
    BARBELL INCLINE PRESS 115*15 125*5 135*5 155*5 115*10
    DUMBELL INCLINE PRESS 50*10 50*7 50*7
    CABLE FLY 40*10 50*10 60*7 60*7 50*10
    CABLE FRONT-TO-REAR PULLDOWN 100*10 110*10 130*10 140*10 160*10
    CABLE STANDING STRAIGHT-ARM PULLDOWN 50*10
    CLOSE-GRIP UNDERHAND PULL-UP 5

    I'm sick of this. I'm so used to going to the gym before my other plans and errands. I can't wait till my work and social hours change and I start having more time to stay at the gym. I'm sick of running out of time. I have to skip routines now because the clock is ticking.

    Started carrying a gallon of water with me instead of milk now.
     
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