My training log

Discussion in 'Training Logs' started by Genghis.Tron, Jan 29, 2006.

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  1. Genghis.Tron

    Genghis.Tron New Member

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    I will add some pictures soon. I've been lifting for 2 years now, not seriously but I was fairly constant.

    I used to be the fatty in elementary and part of high school, but not anymore ! That's a bit why I don't want to bulk, I prefer to progress slowly and steadily without gaining too much bf.
    I began seriously this january, I bought some whey protein and I use this routine ( when * is marked, it means that I'm doing supersets) :

    Day 1
    DB Bench press 4x6-8 * DB Shrugs 4x8
    DB Incline bench press 4x8 * Side Bend 3x10
    Seated Fly 4x8
    Preacher Curl 3x10 * Triceps Extension 3x10
    Cable Curl 3x10 * Lying Triceps Extension 3x10
    Triceps Dip 2xMax

    Day 2
    Pulldown 3x8
    Lever Bent-Over Row 3x8
    Deadlift 3x10
    Seated Row 3x10
    DB Shoulder Press 3x8
    BB Upright Row 3x8

    Day 3
    Squat 3x10
    Leg Press 3x8
    Lying Leg Curl 4x8 ---- GMs ?
    Seated Calf Press 4x8
    Shrugs 4x8 * Side Bend 4x8

    Here's also my food log, but I'm not always writing everything...
    http://www.fitday.com/WebFit/PublicJournals.html?Owner=andrew_plamondon
     
    Last edited: Jan 31, 2006
  2. Genghis.Tron

    Genghis.Tron New Member

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    This week my numbers have been :

    Day 1
    DB Bench press 4x8x62.5
    DB Shrugs 4x8x77.5
    DB Incline bench press 4x8x42.5
    Side Bend 3x10x87.5
    Seated Fly 4x8x190
    Cable Curl 3x10x45 kg
    Triceps Extension 3x10x45 kg
    Cable Curl 3x10x5 (it's a different exercise than the other one, the weights are marked using some random numbers)
    Lying Triceps Extension 3x10x22.5
    Triceps Dip 2xMax

    Day 2
    Pulldown 3x8x65 kg
    Lever Bent-Over Row 3x10x90
    Deadlift 3x10x115 (I just began doing them, I suck)
    Seated Row 3x10x10 (again, that's a machine with some random numbers written on it)
    DB Shoulder Press 3x8x37.5
    BB Upright Row 3x8x65

    Day 3
    Squat 3x10x145
    Leg Press 3x10x320
    Lying Leg Curl 4x8x40
    Seated Calf Press 4x8x165 kg
    Shrugs 4x8x77.5
    Side Bend 4x8x87.5
     
  3. Devil

    Devil I have become my terror. OT Supporter

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    you can probably deadlift a lot more than you think
     
  4. Genghis.Tron

    Genghis.Tron New Member

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    Yeah, I wasn't doing them correctly at first (I was using my lower back by arching it) and I'm currently working on my form and I did them only twice I think. I prefer to get used to the form instead of putting some heavy weight and do anything, especially since I've never seen anyone do it ever since I began lifting. I might ask the kinesiologist about it but I'm not really looking forward to that.
    I hope my routine doesn't look too shitty, I made it myself and I tried to focus a bit on some of my weaknesses. Anyway, I like this routine so it motivates me.
     
    Last edited: Jan 29, 2006
  5. xpinchx

    xpinchx hes got a nice cock, on the thin side but its stil

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    I wish someone told me this when I was starting. I thought I sucked at deadlifts, too and I was repping about 115 like you. You just gotta push yourself to lift harder. As long as you have decent form, you should be able to rep at least 170ish. I'm only a little more than a month into chrispher's routine and I started out repping 115, and I can rep 220 now. It's not easy to lift that heavy, but you have to adjust your body to being put under that kind of stress.
     
  6. Devil

    Devil I have become my terror. OT Supporter

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    me too. i started out with maybe 95 lbs because i didn't know better before i tried them in our power rack room :o
     
  7. xpinchx

    xpinchx hes got a nice cock, on the thin side but its stil

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    Yeah, I started both squats and DLs at 95lbs :o. Embarassing to admit, but at least my numbers are better now. I think I was squatting about 160 the other day, and my DL was 220. I think my first 2 weeks were pretty much a waste of time since I wasn't really lifting heavy for my big 3. Hopefully I'll start to see some more progress now.
     
  8. Genghis.Tron

    Genghis.Tron New Member

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    Squat
    8x145
    8x155
    7x155
    Leg Press
    8x270
    8x320
    7x320
    Seated Calf Press
    12x160 kg
    12x160 kg
    12x170 kg
    Shrugs
    8x77.5
    8x77.5
    8x82.5

    There were so many people today so no cardio.

    Food : 1965 cals
    52 g of fat
    213 g of carbs
    170 g of protein
     
    Last edited: Jan 31, 2006
  9. Genghis.Tron

    Genghis.Tron New Member

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    Day 1
    DB Bench press
    8x62.5
    8x62.5
    8x62.5
    8x67.5
    DB Shrugs
    2x8x77.5
    8x82.5
    DB Incline bench press : I will try to up the weight. I wasn't able to lift the 47.5 last week and yet I was able to lift 52.5 8 times.
    2x8x42.5
    8x47.5
    8x52.5
    Side Bend
    3x8x87.5
    Seated Fly
    8x180
    8x195
    2x8x210
    Cable Curl
    3x8x45 kg
    8x50
    Triceps Extension
    2x8x45 kg
    2x8x50
    Cable Curl
    2x8x5
    8x5.5
    Lying Triceps Extension
    Forgot to do them...
    Triceps Dip
    2xMax
    Lying Leg Curl
    4x8x40

    Food : 2289 cals
    48 g fat
    270 g carbs
    196 g protein
     
    Last edited: Feb 1, 2006
  10. Genghis.Tron

    Genghis.Tron New Member

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    Location:
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    Pulldown
    8x65 kg
    8x70
    8x70
    Lever Bent-Over Row
    8x70
    8x90
    8x100
    8x100
    Deadlift
    8x135
    8x145
    8x155
    Seated Row I wish I could know how much I lift...
    8x10
    8x10
    8x10
    8x11
    DB Shoulder Press
    8x37.5
    8x42.5
    8x42.5
    BB Upright Row
    8x65
    8x65
    8x65
    Lateral Raise
    3x8x27.5
    Front Raise
    3x8x27.5
    Face Pull
    3x8x9

    I decided to stop fucking around and lift as hard as I can (I also want Arnold to give me good pizza).
     
  11. Genghis.Tron

    Genghis.Tron New Member

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    2273 cals
    27 g of fat
    315 g of carbs
    187 g of protein
     
  12. Genghis.Tron

    Genghis.Tron New Member

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    I'm finally losing some weight doing this, but I had to add HIIT after every workout and a 15 min low intensity cardio. No need to say I don't feel like doing either of em after a workout but hey, I have to do it if I want to attain my objectives. I'm aiming at 10% BF then on to bulking !
     
  13. Genghis.Tron

    Genghis.Tron New Member

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    Day 3
    Squat
    8x145
    3x155 :wtc:
    7x145
    8x135
    Leg Press
    8x270
    2x8x320
    Lying Leg Curl
    8x40
    2x8x42.5
    Seated Calf Press
    8x160 kg
    3x8x170
    DB Shrugs
    8x77.5
    2x8x82.5
    Side Bend
    3x8x87.5
    Chin-ups
    3xMax
    Pull-ups
    3xMax
     
  14. Genghis.Tron

    Genghis.Tron New Member

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    1744 cals
    28 g of fat
    161 g of carbs
    195 g of protein
    I didn't eat much this morning, I felt like I was gonna throw up...
     
  15. Genghis.Tron

    Genghis.Tron New Member

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    DB Bench press
    2x8x67.5
    6x67.5
    8x62.5
    DB Incline bench press :
    3x8x47.5
    Seated Fly
    2x8x195
    8x210
    Cable Curl
    3x8x45 kg
    8x50
    Triceps Extension
    2x8x45 kg
    2x8x50
    Cable Curl
    8x4.5
    2x8x5
    Lying Triceps Extension
    3x8x22.5
    Chin-ups
    3xMax
     
  16. Genghis.Tron

    Genghis.Tron New Member

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    Location:
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    Pulldown
    8x70 kg
    8x70
    8x70
    Lever Bent-Over Row
    8x90
    8x100
    8x110
    Deadlift
    Forgot to do them...
    Seated Row
    8x100 kg
    8x100
    8x100
    DB Shoulder Press
    8x42.5
    8x42.5
    8x42.5
    BB Upright Row
    8x65
    8x65
    8x65
    Lateral Raise
    3x8x27.5
    Front Raise
    3x8x27.5
    Face Pull
    3x8x9
     
  17. Genghis.Tron

    Genghis.Tron New Member

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    2295 cals
    44 g of fat
    200 g of carbs
    258 g of protein
     
  18. Genghis.Tron

    Genghis.Tron New Member

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    I also signed myself up to some scuba-diving class :noes:
     
  19. Genghis.Tron

    Genghis.Tron New Member

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    Squat
    8x135
    8x145
    5x145
    Leg Press
    8x270
    8x320
    8x325
    Lying Leg Curl
    8x40
    2x8x42.5
    Seated Calf Press
    8x170 kg
    2x8x180
    8x190
    DB Shrugs
    8x77.5
    2x8x82.5
    Side Bend
    3x8x87.5
     
  20. Genghis.Tron

    Genghis.Tron New Member

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    DB Bench press
    8x67.5
    7x67.5
    7x62.5
    4x62.5

    DB Incline bench press
    8x47.5
    2x8x42.5
    Cable Curl
    8x45 kg
    2x8x50
    Triceps Extension
    8x45 kg
    2x8x50
    Cable Curl
    3x8x5
    Triceps Dip
    2xMax
    Chin-ups
    2xMax
     
  21. Genghis.Tron

    Genghis.Tron New Member

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    Location:
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    Pulldown
    8x70 kg
    8x70
    8x70
    Lever Bent-Over Row
    8x100
    8x100
    8x100
    Deadlift
    8x145
    8x165
    8x185
    8x205
    Seated Row.
    8x100 kg
    8x100
    8x100
    DB Shoulder Press
    8x42.5
    8x42.5
    8x47.5
    BB Upright Row
    8x65
    8x65
    8x65
    Lateral Raise
    3x8x27.5
    Front Raise
    3x8x27.5
    Face Pull
    3x8x9
     
  22. Genghis.Tron

    Genghis.Tron New Member

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    Squat
    8x135
    8x145
    8x150
    8x155
    Leg Press
    8x270
    8x290
    8x310
    8x330
    Lying Leg Curl
    3x8x40
    Seated Calf Press
    3x8x180 kg
    Side Bend
    3x8x87.5
     
  23. Genghis.Tron

    Genghis.Tron New Member

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    DB Bench press
    8x67.5
    7x67.5
    8x62.5
    7x62.5

    DB Incline bench press
    8x47.5
    38x42.5
    Side Bend
    3x8x87.5
    DB Flies
    8x27.5
    2x8x32.5
    Cable Curl
    8x45 kg
    2x8x50
    Triceps Extension
    8x45 kg
    2x8x50
    Cable Curl
    2x8x5
    8x5.5
    Triceps Dip
    2xMax
    Chin Ups
    2xMax
     
  24. Genghis.Tron

    Genghis.Tron New Member

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    Location:
    Great White North
    Pulldown
    8x70 kg
    8x70
    8x75
    Lever Bent-Over Row
    8x90
    8x100
    8x100
    Deadlift
    8x185
    8x205
    8x225
    Seated Row
    8x100 kg
    8x110
    8x120
    DB Shoulder Press
    8x42.5
    8x47.5
    8x42.5
    BB Upright Row
    8x65
    8x65
    8x70
    Front Raise
    3x8x27.5
     
  25. Genghis.Tron

    Genghis.Tron New Member

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    Squat
    8x135
    8x145
    8x145
    6x155
    Leg Press
    8x270
    8x290
    8x330
    8x360
    Lying Leg Curl
    2x8x40
    2x8x42.5
    Seated Calf Press
    8x190 kg
    8x200
    8x210
    Side Bend
    2x8x87.5
    8x92.5
     
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