My Log

Discussion in 'Training Logs' started by gubment cheese, May 24, 2006.

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  1. gubment cheese

    gubment cheese New Member

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    Been lifting for about 1 1/2 years now. Started at 265 (6'0") and probably high 30%bf. Got down to 225 after ~6mos. and about 18%bf. Took an extended break from lifting and diet went to hell between Nov - Jan. Started lifting again in Feb at a weight of about 240.

    I haven't been watching the diet until a couple of weeks ago, currently ~252lbs. Not sure of bf% anymore, but it ain't pretty. Have gained size everywhere, esp. notice it in the chest and shoulders. Legs are starting to develop as well. When I started in Feb I was doing a split workout 3 days a week (chest/tris, back/bis, legs/shoulders). I would also throw in a 4th day to hit things I thought were severely lagging (shoulders/tris). It worked pretty well. No cardio either.

    Now that I have regained some of my strength and put on a little size, I think its high time that I get rid of the gut and man-titties. I am switching to a 3 day a week 5x5 full body routine. Cardio will be no less than twice a week, but I am going to shoot for 5 days a week.

    I haven't maxed on any lifts in a long while, but here's what I did on the 1st day with the new routine.

    5/15/06 Monday
    Squats (parallel)
    225x5x1
    265x5x1
    275x5x3

    DL
    225x5
    275x5
    285x5
    295x5x2

    Bench
    155x5
    175x5
    185x5
    205x5
    225x5

    Dips (bw)
    8/10/8

    BO Rear Delt Raise
    15x8x3
     
  2. gubment cheese

    gubment cheese New Member

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    5/17/06 Wednesday
    Lunges (DB)
    25x8
    30x8x4

    Good Mornings
    205x8x3

    Dips (BW)
    10/12/10/8

    Cable Pulldowns (close grip)
    120x12
    140x10
    160x6x2
     
  3. gubment cheese

    gubment cheese New Member

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    5/19/06 Friday
    Squat
    135x8
    225x6
    275x3
    295x5
    315x4

    BO BB Rows
    135x5
    155x5
    145x5x2
    135x5

    Incline BB Bench
    115x5
    155x5
    165x4
    155x5
    155x5

    Cable Tri Pushdowns
    130x8
    140x6x2

    BO Rear Delt Raise
    15x8x2
    15x6

    DB Curls
    30x8
    35x8
    35x6

    Decline Situps (w/3kg medicine ball)
    12/10/10

    I haven't done BO rows or incline BB in a while, so I had to lower the weights to maintain good form.
     
  4. gubment cheese

    gubment cheese New Member

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    5/22/06 Monday
    Squat
    135x8
    225x6
    275x5x5

    DL
    225x5
    275x5x2
    275x4
    (had to stop, the lower back pump was killing me)

    Bench
    165x6
    205x5x5

    Dips (bw)
    8/3/6 (the bench hammered my tris)

    Decline BB
    155x10
    155x8
    155x6

    Cable Tri Pressdowns
    140x10
    140x8

    I wasn't happy with the dips I did, so I added the decline and pressdowns.
     
  5. gubment cheese

    gubment cheese New Member

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    5/23/06 Tuesday
    Decline Situps (w/25lb plate)
    10/10/6

    Face Pulls
    140x8x2

    20mins on elliptical machine keeping HR between 145-155.
     
  6. gubment cheese

    gubment cheese New Member

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    5/24/06 Wednesday
    Lunges
    30x8x4

    Good Mornings
    135x8
    205x8x3

    CG Cable Pulldowns
    120x8
    140x10
    140x8
    140x6x2

    Dips (bw)
    12/12/12/11
     
  7. ccrooks

    ccrooks New Member

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    your av is disturbing

    good job so far, looks like you're on track
    stick with it :bigthumb:
     
  8. gubment cheese

    gubment cheese New Member

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    thanks ccrooks, I really want to see some progress now...

    2/26/06 Friday
    Squats
    135x8, 225x5, 275x5, 295x5, 325x5, 345x3

    BO Rows
    135x5, 140x5, 145x5, 155x5x2

    Incline BB Bench
    135x5, 140x5, 145x5, 155x5, 175x4

    Cable Tri Pressdowns SS w/ DB Curls
    140x2 ss 40x8; 150x12 ss 40x6

    Decline situps (w/25lb plate)
    8/8/8

    BO Rear Delt Raises
    15x8x3
     
  9. gubment cheese

    gubment cheese New Member

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    5/30/06 Tuesday
    Damn gym being closed yesterday has messed up this week for me. Oh Well.

    Squats
    185x6, 225x6, 285x5x5 (I could have done a little more weight, but I wanted to be able to finish my DL's today.)

    DL
    275x5x5

    BB Bench
    185x8, 215x5x5

    Decline BB Bench
    165x10x2

    Cable Tri Pressdown SS w/Bent-over DB Raises
    150x12 / 15x8
    [150x10 / 15x8] x2

    Curls (just a couple extra sets for the hell of it...)
    hammer 25x10
    Seated DB 45x4
     
  10. gubment cheese

    gubment cheese New Member

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    Ok, time to catch up on the log...
    6/1/06 Thursday

    Lunges
    30x8x4

    Cable Rows
    100x10
    140x10
    140x8x2

    Dips (bw)
    12 / 12 / 10 / 10

    DB Shoulder Press
    40x8
    50x5
    55x5x4

    CG Cable Pulldowns
    140x8
    160x6
    160x5
     
  11. gubment cheese

    gubment cheese New Member

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    6/3/06 Saturday
    Squat
    135x10
    225x5
    315x4
    335x3x2

    BO BB Rows
    135x5
    155x5x2
    165x5x2
    175x4

    Decline BB Bench
    175x8
    225x5x5

    Tricep Ext ss DB Curls
    80x8 - 40x6
    140x10 - 40x5
    140x10 - 40x4
     
  12. gubment cheese

    gubment cheese New Member

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    6/5/06 Monday
    Squat
    135x6
    225x6
    315x5x5

    DL
    275x5x4

    Tricep Ext ss BO Delt Raise
    [150x10 - 15x10] x 3

    Bench
    185x5
    225x5x5
     
  13. gubment cheese

    gubment cheese New Member

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    6/7/06 Wednesday
    Lunges
    30x10
    30x8x3

    Good Mornings
    135x8
    225x8x3

    Dips (bw) I think I may start adding weight here...
    12/12/12/12

    Standing BB Shoulder Press
    95x5
    95x8
    95x7

    CG Cable Pulldowns
    140x8
    160x6x2

    Decline Situps (w/25lb plate on chest)
    8/8/8
     
  14. gubment cheese

    gubment cheese New Member

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    6/9/06 Friday
    Squat
    135x6
    225x5
    275x5
    215x5
    335x5

    BO Rows
    135x5
    165x5x5

    Decline BB Bench
    185x5
    235x5x5

    Tricep Ext ss DB Curls
    140x8 - 40x8
    140x5 - 40x5
    140x8 - 40x6

    Decline Situps (25lb plate)
    10/10/10

    Leg Lifts (w/2kg medicine ball)
    20/12/12
     
  15. gubment cheese

    gubment cheese New Member

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    6/12/06 Monday
    Squats
    225x6
    325x5x5

    DL
    285x5x5

    Bench
    185x6
    235x5x5

    Dips (bw)
    10/8/10
    ss w/ BO Rear Lat Raise
    20x8 20x7 20x8

    I'm really happy with today's workout...I finished all 5 sets of squats at higher weight, and still blasted out all 5 sets on DL, 10lb heavier than last week too. They actually went kind of easy for all 5 sets (DL), so I think I will add another 10lbs next week too.

    I think I should add some weight to my dips, too...since I am consistently hitting 10-12 reps at bodyweight, which a few months ago 4 reps would have made me happy :bigthumb:

    I am wondering about bench form though. I have been bringing the bar down to where my tri's are parallel to the floor. Am I cheating myself by not touching the bar to my chest? I am trying to avoid excess strain on my shoulders, as about a year ago I hurt my right one pretty bad, and am afraid to do it again.

    Also, I have begun to notice some chronic pain in my left elbow, on the inside of the joint, feels like a tendon is strained or something, so I am going to lay off the curls and tri extensions for a few weeks and see if it gets better. On this program, though, I am thinking that they will get enough work from the compound movements. :x: My arms are at 16.5" now, I'd like to see them at 17.5" or even more...
     
  16. gubment cheese

    gubment cheese New Member

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    6/14/06 Wednesday
    Lunges
    30x10x3
    30x8

    GM's
    135x8
    225x8x3

    Dips (w/25lb plate :eek3:)
    8/6/6/6
    (bw)
    10

    CG Cable Pulldowns
    160x8x2
    160x6

    Decline Situps (w/25lb plate)
    10/10/10

    Feeling pretty good today! :bigthumb:
     
  17. gubment cheese

    gubment cheese New Member

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    6/16/06 Friday!!!
    Squats
    135x6, 225x5, 275x5, 315x5, 335x5, 345x3

    BO Rows
    135x5
    165x5x5

    Decline BB Bench
    185x5, 225x5, 245x5, 255x5, 265x5, 275x3

    Standing Military ss Rev Pec Deck
    95x6 - 70x8
    115x6 - 80x8
    135x5 - 80x6

    Decline Situps (w/25lb weight)
    8/8/8
     
  18. gubment cheese

    gubment cheese New Member

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    6/19/06 Monday
    Squats
    185x6
    225x5
    315x5
    335x5
    345x5


    DL
    225x5
    315x5
    335x4
    315x5

    BB Bench
    185x5
    225x5
    235x5
    245x5
    255x5

    Dips (w/25lb weight)
    6/6/6

    Rev Pec Deck
    80x8
    80x7
    80x6
     
  19. gubment cheese

    gubment cheese New Member

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    6/21/06 Wednesday
    Lunges
    35x8x4

    GM
    135x8
    185x12
    185x10x2 (my back was feeling a little sore, so I went lighter than normal.)

    Dips (w/25lb plate)
    10/6/8/7

    Close Grip Cable Pulldowns
    140x10
    140x8
    160x3
    160x4

    Decline Situps
    8/10/10/10
     
  20. gubment cheese

    gubment cheese New Member

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    6/23/06 Friday

    Squats
    135x8
    225x5
    275x5
    315x5
    365x3

    BO Rows
    135x6
    165x6
    185x5
    205x4x2

    Decline BB Bench
    185x5
    225x5
    245x5
    265x5
    285x5

    Standing Military Press
    95x5
    115x5
    135x4x2

    Rev Pec Deck
    80x8
    80x6
    80x7

    Various Pull-ups (assisted) and a few negatives on pullup bar for good measure. Bi's and lats are totally smoked now.
     
  21. gubment cheese

    gubment cheese New Member

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    6/26/06 Monday...

    don't want to talk about it.
     
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