My Training Log

Discussion in 'Training Logs' started by liquidPoop, Sep 28, 2005.

Thread Status:
Not open for further replies.
  1. liquidPoop

    liquidPoop .........................

    Joined:
    Jul 18, 2002
    Messages:
    2,793
    Likes Received:
    0
    Location:
    Austin, TX
    Longtime F&N lurker here, decided to start recording my progress online...


    Background Info:

    Starting Stats:
    6'2
    about 160 (low bf, fairly athletic)

    calves-14"
    thights-22"
    waist-32"
    chest-39"
    forearm-11"
    arm-12" (flexed-13.5")

    Bench- 95?
    Squat- 95?
    Dead- n/a


    Current Stats: (been lifting on/off for about a year in nov.)
    24
    6'2
    about 215 (gained some bodyfat too :mamoru: )

    calves-16"
    thighs-26.5"
    waist-39" :noes:
    chest-46"
    forearm-13"
    arm-14" (flexed-16")

    *all measurements are at thickest part, unflexed unless stated

    Bench- 205 5x5
    Squat- 225 5x5
    Dead- 250 5x5 (note: squats/deads suck due to lower back injury, still rehabing :wtc: )


    Only supplements are whey, multi-vitamins, occasionally creatine and fast food :p
     
    Last edited: Sep 28, 2005
  2. liquidPoop

    liquidPoop .........................

    Joined:
    Jul 18, 2002
    Messages:
    2,793
    Likes Received:
    0
    Location:
    Austin, TX
    Currently bulking and doing a "Bill Star 5x5" routine. (been working this for about 8 months and gains are still good)

    Sunday's #'s:

    DB Bench
    85 3x5
    90 2x5
    (I should have started higher, could have done more)

    DB Rows
    85 3x5
    90 2x5

    Leg curls/extensions (machines)
    80 3x10
    (just something to get blood flowin in underworked legs)

    Angled Back Extension Platform (dont know the actual name)
    (long stretches)
    BW 1x10
    BW +10 1x10
    BW +15 1 x10
    BW +25 1x10
    (this has been really great for rehabing my back :hs: )

    Cable Crunches
    80 2x10

    Seated Calf Raises
    115 5x5
    (light and easy to get back into calves, been neglecting them)

    Tricep Rope Pulldowns
    50 3x8



    note: I've cut out squats and deadlifts from routine these past few months to allow back to heal. been improving so I've been trying to slowly incorporate them back in. Legs and low back are badly neglected :(

    oh, and I saw back specialist today and got MRI done..should get results by thursday. doc seemed not to worried :x:
     
    Last edited: Sep 28, 2005
  3. liquidPoop

    liquidPoop .........................

    Joined:
    Jul 18, 2002
    Messages:
    2,793
    Likes Received:
    0
    Location:
    Austin, TX
    Went to gym later than usual tonight, was pretty sleepy going in...


    DB Seated Military Press
    55's 5x5
    (struggled)

    Wide Grip Chins
    BW +20 2x5
    BW +10 1x5
    BW 1x5
    BW 1x4

    Deep BB Squats
    95 5x5 (lots of warm-up sets)
    (decided to test out back a little. went light, slow and controlled form. pretty exahausting for such light weight :ugh: )

    Back Extension Platform
    just stretches

    BB Curls
    70 1x9
    70 1x6
    70 1x5


    Back feels kinda tight and sore but still pretty good. Waiting to see how I am tomorrow :noes:

    On a side note, bodyweight hasnt gone up a whole lot in past few weeks but strength gains keep coming. Debating if I should just keep on current course or adjust diet or maybe even switch to more "bodybuilding routine". :dunno:
     
    Last edited: Sep 28, 2005
  4. liquidPoop

    liquidPoop .........................

    Joined:
    Jul 18, 2002
    Messages:
    2,793
    Likes Received:
    0
    Location:
    Austin, TX
    Got my results from doc today....

    bulging 4 and herniated 5 :wtc:

    doctor said I could get a cortisone shot if I dont see anymore improvement but since I've been gettin better that I dont really need it. gave me a referal to best physical therapist in town, said they dont BS with their rehab and should see results in few weeks. Probably gonna check it out. He also said I could keep working out and continue sports. :wiggle: just to back off a little if i see any problems

    so far back has really improved in past few weeks. almost no pain and only mild discomfort. even started light squats again. hope I can get over this and not have any future problems.

    headin off to gym in little while...and I really need to find some more exercises for lower body while back is recovering. :dunno:
     
    Last edited: Sep 30, 2005
  5. liquidPoop

    liquidPoop .........................

    Joined:
    Jul 18, 2002
    Messages:
    2,793
    Likes Received:
    0
    Location:
    Austin, TX
    Tonight's workout (unmotivated and tired going in)...


    Incline DB Bench Press
    75's 5x5
    (right shoulder kinda botherin me and felt weak, maybe more next time? :dunno: )

    *also back was botherin me afterwards, think its time to switch to BB for bench stuff. less stress on back


    T-Bar Rows (angled pad support)
    115 5x5


    Back Extension Platform
    just stretches


    Close-Grip BB Bench
    145 1x10
    145 1x7
    145 1x6
    (totally lost focus by this time, shitty set)


    No abs or legs tonight, was late to meet someone and was really paranoid about back after benching and seeing doc today. Got the weekend to recover and start fresh for next week. :x:
     
  6. JordanClarkson

    JordanClarkson OT Supporter

    Joined:
    Oct 11, 2002
    Messages:
    59,951
    Likes Received:
    15
    Location:
    Go Dodger Blue!
    nice job! you've improved a lot!
     
  7. liquidPoop

    liquidPoop .........................

    Joined:
    Jul 18, 2002
    Messages:
    2,793
    Likes Received:
    0
    Location:
    Austin, TX
    Thanks alot! It really feels good to look back at starting stats and see such a difference, doesnt feel like it tho :hs:
     
  8. liquidPoop

    liquidPoop .........................

    Joined:
    Jul 18, 2002
    Messages:
    2,793
    Likes Received:
    0
    Location:
    Austin, TX
    well this week's workouts are already behind...usually do a sun,tues,thurs split but I'm startin on monday. but my back had plenty of rest, felt pretty good.
    Today was a little off also b/c of different work schedule, missed pre-workout meal....


    BB Bench Press
    (shoulder still felt a little weak during warmup but better)
    205 3x5
    210 1x5
    215 1x4 *New PR
    (I think I might even be able to do better but form went to shit at end :dunno: )

    DB Rows
    85's 4x5
    90's 1x5 *New PR
    (probably should've started out heavier, only thing killing me at end was exhaustion)

    Cable Crunches
    70 3x10
    (need to work on crunching with abs and not so much hips)

    Squats
    (lots of warmup sets)
    95 3x10 (just slow and controlled, workin on form)
    *I feel like a pussy doin this but I have to force myself to take it easy

    Seated Calf Raises
    115 5x5

    Back Ext. Platform
    (lots of stretching)
    BW 3x8

    Rope Pulldowns
    45 1x10
    50 1x9
    55 1x7
    (had almost no energy left by this time, crappy set)


    weight still hovering around 215, debating on upping calories or not. really dont want to gain anymore body fat :(
     
    Last edited: Oct 4, 2005
  9. liquidPoop

    liquidPoop .........................

    Joined:
    Jul 18, 2002
    Messages:
    2,793
    Likes Received:
    0
    Location:
    Austin, TX
    Well schedule was off once again...fell asleep right after work, woke up a few hours later, ate, then went to gym way later than normal. I was pretty tired goin in but motivation was high.....


    Seated BB Military Press
    (kinda new exercise, need to work on form/weight...shoulder feels alot better too)
    105 1x5
    115 3x5
    115 1x4 (strained something in my neck/upper back on this set...maybe keep form tighter, especially neck?)

    rest of workout kinda shitty cause of strain :mad: ....


    Chins
    BW +20 2x5
    BW +10 2x5-4
    BW 1x4


    Hyperextension Platform
    stretches


    BB Curls
    70 1x8
    70 1x6
    70 1x5

    decided to call it a night after this :ugh:

    On a plus note, appetite has been really high lately (possible growth?) and back is feelin good tonight
     
  10. liquidPoop

    liquidPoop .........................

    Joined:
    Jul 18, 2002
    Messages:
    2,793
    Likes Received:
    0
    Location:
    Austin, TX
    didnt make it to gym last night. neck was still botherin me, figured i'd take it easy :(
     
  11. liquidPoop

    liquidPoop .........................

    Joined:
    Jul 18, 2002
    Messages:
    2,793
    Likes Received:
    0
    Location:
    Austin, TX
    Decided to do friday's workout to start out this week since I missed it...


    Incline BB Press
    165 1x5
    175 2x5 *New PR (couldnt find any 2.5's nearby so went up more than I planned)
    175 1x3
    165 1x5

    Seated Cable Row
    (havent done this one in a while so had to refigure weight)
    140 1x5
    150 1x5
    160 1x5
    170 1x5
    170 1x4
    (this kinda pinched my back if i didnt setup just right, not sure if i wanna continue it but I want some variety in my row workouts :dunno: )


    Squats
    (just to clarify these are olympic? style squats. feet about shoulder width, toes slightly out, down as far as I can go)
    lots of warmups
    95 3x8 (still goin light)


    Seated Calf Raises
    115 5x5


    Side Bends on 45 deg. Platform
    (first time doing these :o )
    BW 1x8
    BW+25 2x10

    Leg Raises
    2x15


    Tricep Rope Pulldowns
    60 1x8 (grabbed the wrong rope and ruined set for me :mad: )
    55 1x8
    55 1x8
    (bad overall sets :( )

    (unusually exhausted by this time, felt nausious so I took a 5-10 min break)


    Pullthroughs
    (never done this before, went light and went for form...but i need more research on form)
    60 1x10
    100 1x10
    130 1x10
    150 1x10


    Back Ext Platform
    just stretches (back was pretty exhausted from pullthroughs...should that be right? )


    all in all so-so workout. change in workouts kinda sucks refiguring weight and form. also really exhausted more so than usual, probably from the extra volume with lower body. trying to add stuff to work out lower body while rehabing back. we'll see how it feels tomorrow after all this :/ .....oh and neck felt good and shoulder felt good :bigthumb:
     
    Last edited: Oct 10, 2005
  12. liquidPoop

    liquidPoop .........................

    Joined:
    Jul 18, 2002
    Messages:
    2,793
    Likes Received:
    0
    Location:
    Austin, TX
    Seated BB Military Press
    105 1x5
    110 4x5
    (dropped down a tad to work on form a little. I hate this exercise b/c I always feel like I'm leaning too much, but lookin in mirror I seem ok. wish I had a spotter for this :( )


    Wide Grip Chins
    BW+20 3x5
    BW+10 1x4
    BW 1x4


    Back Ext Platform
    stretches


    BB Curls
    70 1x8
    70 1x6
    70 1x5


    Notes:
    Lower body and core still sore from Sun so took it easy on that. Dissapointed in today's numbers but I cant really account for why...maybe not pushin hard enough today? :dunno: Appetite still good, even gained a couple of lbs. Feel like a fatass but goal is to keep bulking to spring and start first cut. I'm gonna worry less and accept my fat for the winter....I hope I can hold out...
     
  13. liquidPoop

    liquidPoop .........................

    Joined:
    Jul 18, 2002
    Messages:
    2,793
    Likes Received:
    0
    Location:
    Austin, TX
    Work has been hectic lately, missed thurs because I was so exhausted. Decided to make it up today no matter what. Motivation/energy was low...

    BB Bench Press
    210 3x5
    210 1x3
    205 1x5


    DB Rows
    95's 3x5
    90's 2x5


    Squats
    lots of warmups
    95 1x8
    105 1x8
    115 1x8


    here's where I got nausious and spent the next 10-15 mins in locker room, this is also the time when people started callin me wonderin why I wasnt at the party yet. rest of workout was bullshit...


    Back Platform
    warmups
    BW 1x10
    BW*25 1x8
    BW+25 1x8


    Cable Crunches
    70 2x10


    Close-Grip Bench
    145 1x8
    145 1x6
    145 1x5


    Notes:
    fuck this workout, fuck 2 days off, i'm goin back sunday to start the week off right :mad:
     
  14. liquidPoop

    liquidPoop .........................

    Joined:
    Jul 18, 2002
    Messages:
    2,793
    Likes Received:
    0
    Location:
    Austin, TX
    on a plus note, I went to a party with old high school friends I hadnt seen in a while and I got compliments on my size all night. I dont see it but it felt great. I still think I'm pretty skinny...its just that they are even skinnier :ugh: :bigthumb:
     
  15. liquidPoop

    liquidPoop .........................

    Joined:
    Jul 18, 2002
    Messages:
    2,793
    Likes Received:
    0
    Location:
    Austin, TX
    well work has been exhausting lately, lot of overtime and alot of physical work. its been killing my workouts...


    Squats
    lots of warmups
    115 1x8 (felt good, decided to bump it up a notch)
    135 5x5 (felt really good, had to fight myself from bumping up weight too much. still want to focus on form)


    BB Bench Press
    205 6x5 (dont know why I did it like this but I was gonna go a little lighter cause I was still sore, but then decided to bust out another set :dunno: )


    Standing T-Bar Rows
    90 1x8 (felt alot of pressure so I decided to go back to padded support ones...maybe bad form?)


    Supported T-Bar Rows
    115 5x5


    Seated Calf Raises
    145 5x5


    Side Bends
    BW+25 2x10


    Hyperextensions
    BW+25 2x10
    BW+25 1x8
    stretches


    "V-Bar" Tricep Pushdowns
    experimented with form a little so weight fluctuated
    60 1x8
    50 1x10
    60 1x8
    70 1x5



    Notes:
    bodyweight went down :mad: and workouts seem to be a little stagnant. I think this is more due to lack of sleep than diet but I'll probably bump up diet anyways. the only thing I feel good about this workout is the fact that my back feels alot stronger, pain and discomfort are very minimal too. lets hope its that way tomorrow....
     
  16. liquidPoop

    liquidPoop .........................

    Joined:
    Jul 18, 2002
    Messages:
    2,793
    Likes Received:
    0
    Location:
    Austin, TX
    Seated Military Press
    115 4x5
    115 1x4
    95 1x4 (dont know why, just added extra light set)


    Wide-Grip Chinups
    BW+25 3x5
    BW+25 1x4
    BW+10 1x4


    Hyperextensions
    stretches


    BB Curls
    70 1x8
    70 1x6
    70 1x5
    40 1x8 (again just felt like addin extra light set)


    Leg Raises
    1x15
    1x12


    Notes:
    back feelin good. energy low from long work hours and stomache hurt but workout felt pretty good. want to start getting back to original routine plan (more squats and maybe pullthroughs,etc instead of deadlifts) workouts, especially day 2, seem way to short...but I dont want to rush into things, still want to strengthen core...hmmmm...what to do...
     
  17. liquidPoop

    liquidPoop .........................

    Joined:
    Jul 18, 2002
    Messages:
    2,793
    Likes Received:
    0
    Location:
    Austin, TX
    I played basketball for the first time in months. Back felt weak but no pain :wiggle: ...actually ankles hurt more than anything. Did decently well considering. Legs were weak and jumping sucked but I moved fairly well. I hope I'm still feelin decent tomorrow :x:
     
  18. liquidPoop

    liquidPoop .........................

    Joined:
    Jul 18, 2002
    Messages:
    2,793
    Likes Received:
    0
    Location:
    Austin, TX
    Completely exhausted from work and lower body and joints sore from bball, but fuck it I made it in...


    Incline BB Bench
    170 3x5
    175 1x5
    180 1x5


    Squats
    hurtin from yesterday but I pushed it a little
    lots of warmups
    135 2x5
    155 2x5
    185 1x4 (form slipped a little but felt pretty good)


    Cable Rows
    160 3x5
    160 2x4


    Seated Calf Raises
    145 3x5
    155 2x4
    (ankles were killin me, bad set)


    Cable Crunches
    70 2x15


    Hyperextensions
    BW+25 2x10
    stretches


    Tricep "v-bar" Pushdowns
    70 1x5
    60 1x6
    60 1x7
    60 1x6
     
  19. liquidPoop

    liquidPoop .........................

    Joined:
    Jul 18, 2002
    Messages:
    2,793
    Likes Received:
    0
    Location:
    Austin, TX
    decided to take a week off to help recover from everything and it looks like it might be very busy week at work. also I'm thinking about switching routines. I think I'm still goin strong on current routine but maybe something different to "shock" myself might help gains :dunno: also I dont feel like i'm getting the most out of current routine with back injury not allowing me to do heavy squats/deads. considering something for hypertrophy. maybe...

    chest
    back
    legs
    shoulders
    arms

    or

    chest/bi
    back/tri
    shoulders/legs

    or

    upper strength
    lower volume
    upper volume
    lower strength

    or something else, dont know yet
     
  20. liquidPoop

    liquidPoop .........................

    Joined:
    Jul 18, 2002
    Messages:
    2,793
    Likes Received:
    0
    Location:
    Austin, TX
    well i decided to take a week off before switching routines and ended up getting sick, so i've been out a couple of weeks and just getting over sickness. also switched to upper/lower routine for a while...

    BB Bench
    185 2x8
    185 1x6
    185 1x4


    Cable Close-Grip Rows
    140 3x8
    140 1x6


    DB Seated Military Press
    50's 1x10
    50's 1x7


    Wide-Grip Chins
    1x8
    1x7


    Cable Crunches
    60 2x10


    Traps (machine where you put the plates on side and lift)
    90 2x10


    Tricep "v-bar" pushdowns
    50 1x10
    50 1x7


    BB Curls
    50 1x10
    50 1x10



    Notes: It was a pretty crappy workout.Either I'm startin off too heavy or just bein sick and out of gym is screwin up reps. I'll need to spend some time re-adjusting to weight/rep scheme after doin 5x5 for so long. I was really dead towards the end and probably could have gone a little heavier :dunno:
     
  21. liquidPoop

    liquidPoop .........................

    Joined:
    Jul 18, 2002
    Messages:
    2,793
    Likes Received:
    0
    Location:
    Austin, TX
    BB Squats
    lots of warmups
    95 2x10
    115 1x8
    135 1x8
    (still takin it easy on these)


    Seated Calf Raises
    115 4x8


    Hyperextensions
    BW 1x10
    BW+25 2x8
    BW 1x10


    Tried doin some leg presses but found them to be painful to straighten legs (probably from bad flexibilty in hamstrings/back), so I then I tried to do the leg presses where the weight is on your shoulders...much better on back but found it to be heavy. I ended up just doin the machine with no weight 2x10 :ugh: (I know my lower body is horrible right now, but damn...maybe tired from squats? :dunno: )


    Notes: Pretty weak workout. Turns out they are remodeling and a shitload of equipment is blocked off. Had plans tonight anyways. ...also back is feelin really sore right now :noes:
     
  22. liquidPoop

    liquidPoop .........................

    Joined:
    Jul 18, 2002
    Messages:
    2,793
    Likes Received:
    0
    Location:
    Austin, TX
    Took it a little easy tonight because I was still sore from tuesday and i've been goin on about 4-6 hours of sleep a night.


    BB Bench Press
    165 3x8
    175 1x7


    Seated cable Rows
    140 4x8


    Seated DB Military Press
    45's 2x10
    45's 1x6


    Wide Grip Chins
    BW 1x8
    BW 1x5
    BW 1x4
    (dunno wtf happend here)


    Cable Crunches
    60 1x10
    70 1x10


    Tricep Pushdowns
    50 1x12
    50 1x8


    BB Curls
    50 1x12
    50 1x10


    Notes: maybe tweak the weights a little more or could just be poor recovery habits this week. really low stamina on end sets.
     
  23. liquidPoop

    liquidPoop .........................

    Joined:
    Jul 18, 2002
    Messages:
    2,793
    Likes Received:
    0
    Location:
    Austin, TX
    havent been consistent with training or diet lately but got a little bit of rest and had some energy today. also ate about 1-1.5 hours before....


    BB Bench
    165 2x8
    175 2x8


    DB Rows
    80 3x8
    80 1x6
    (struggled)


    DB Seated Press
    45's 1x10
    45's 1x8
    40's 1x7


    Wide Grip Chins
    BW 1x8
    BW 1x5
    BW 1x4
    (struggled, dont know why these numbers are so low...maybe doin heavy rows on same day? )


    Cable Tricep Pushdowns
    60 1x10
    60 1x9
    (different side of machine, different looking stack, not sure if weight is same as other side :dunno: )


    Cable crunches
    70 2x10


    BB Curls
    60 1x10
    60 1x9


    Notes:
    had to rush a little to meet someone. stamina seems really low (maybe because of higher volume? ) was already straining by second exercise. also I think i need more time to digest, was burping alot and kinda nausious (could have been just exhaustion though). fairly decent workout, just need to get more focused with diet and consitancy in workout program.
     
  24. liquidPoop

    liquidPoop .........................

    Joined:
    Jul 18, 2002
    Messages:
    2,793
    Likes Received:
    0
    Location:
    Austin, TX
    BB Squats
    lots of warmup
    95 1x10
    115 1x8
    135 2x8
    135 1x6


    Good Mornings (wanted to do Rack Pulls but crappy gym only has small cable stations, so I started these)
    95 1x8

    Rack Pulls
    130 1x8
    150 2x8


    Seated Calf Raises
    115 4x8


    Leg Press Sled (weight on shoulders, dont know name)
    no weight 1x10
    90 2x8
    (need work on this)


    Angled Hyperextension Platform
    BW+25 1x10
    BW+25 1x8
    stretches


    Notes: still tweaking my leg routine, tough to find exercises with bad back. stamina was really good tonight, i think its because I went kinda slow though
     
  25. liquidPoop

    liquidPoop .........................

    Joined:
    Jul 18, 2002
    Messages:
    2,793
    Likes Received:
    0
    Location:
    Austin, TX
    BB Bench
    165 1x8
    170 1x8
    175 1x8
    180 1x8
    (couldnt really get into a groove tonight)


    DB Rows
    80's 3x8
    80's 1x6
    (probably need to start off lighter)


    DB Incline Press
    60's 1x10
    60'x 1x8
    60'x 1x6
    (probably should start lighter here too)


    Close Grip Cable Pulldowns
    120 2x10
    120 1x8


    Side Bends
    BW+10 2x10


    Close Grip Bench
    115 1x10
    115 1x8
    (kinda playin around with form, not a great set)


    DB Hammer Curls
    25 1x10
    30 1x10
    (should have started heavier)


    Seated Traps
    90 1x12
    180 1x10


    Leg Raises
    1x15
    1x12


    Notes:
    little slower pace, stamina was good. few new exercises I have to get used to. workouts are feelin better and progressing. still need to focus diet and rest.
     
Thread Status:
Not open for further replies.

Share This Page