my training logs, let me show you them

Discussion in 'Training Logs' started by Tetragrammaton, Oct 8, 2007.

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  1. Tetragrammaton

    Tetragrammaton New Member

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    Location:
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    Goals: Fat Loss, Increase Strength

    stats: 6' 250lbs

    been using a Progressive 4-Day Total Body Split
    weeks 1-2 = 2x15
    weeks 3-4 = 3x10-12
    weeks 5-6 = 4x6
    with HIIT cardio at the end of each workout (stationary bike or elliptical atm)

    15 reps is kicking my ass at the moment, dropping weight down to maintain proper form while finishing the set (but yea, numbers still suck ass)

    Typical Daily Diet
    - (3000 cal maintenance, so shooting for 2000 cal a day)
    Only drinking water

    I use to do the typical skipping of meals during the day then binge myself on high carb/fat foods late at night...this is working out great, I have yet to feel hungry or exhausted from overeating)

    Breakfast 730am - 4 eggs, 1 egg white
    Supps: Fish Oil x2, Thermorexin x2

    Mid-Morning 10am -Protein Shake (ON Pro Complex w/ Skim Milk, 60g protein)

    Lunch 12-1pm - Subway 12" turkey on wheat w/ lettuce & light mayo

    Mid-Afternoon 3pm - Fruit (apple/banana) (sometimes eat right before workout)

    Pre-Workout 5pm - 3tbsp beta-alanine, Purecee x6, Thermorexin x2

    Lift

    Post-Workout 6pm - Protein Shake again (2 scoops, 60g Protein)

    Dinner 730-8pm - Grilled Chicken w/ cajun seasoning (or sirloin steak), romaine salad w/ balsamic vinegar

    Log:

    Day 1 - 10/4/07
    Chest – Triceps - Abs

    Flat-Bench Dumbbell Press
    2x15 55/60

    Incline Barbell Press
    2x15 135

    Cable Crossover 2x15 50

    Dip 2x15

    Lying Tricep Extension 2x15 65

    Pressdown 2x15 110

    Cable Kickback 2x15 30

    Cable Crunch 2x20 160

    Lower-Ab Machine 2x20


    HIIT 5-minutes - Bike



    Day 2 - 10/5/07

    Back – Biceps – Calves


    Front Pulldown 2x15 85/95

    Seated Cable Row
    2x15 95/105

    One-Arm Dumbbell Row
    2x15 50/45

    Straight Arm Pulldown
    2x15 110

    Standing Barbell Curl
    2x15 60

    Preacher Curl
    2x15 35

    Hammer Curl
    2x15 25

    Donkey Calf Raise
    2x20

    Seated Calf Raise 2x20 45


    HIIT 5-minutes - Elliptical




    Day 3 - Off



    Day 4 - 10/7/07

    Shoulders – Traps – Abs


    Overhead Dumbbell Press
    2x15 40

    Bent-Over Lateral Raise 2x15 20

    Front Barbell Raise 2x15 45

    Seated Dumbbell Lateral Raise 2x15 15

    Barbell Shrug 2x15 225

    Hanging Knee Raise
    2x20
    Decline Crunch 2x20

    HIIT 5-minutes - Bike



    i would love some feedback
     
  2. Tetragrammaton

    Tetragrammaton New Member

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    10/8/07

    Legs + Calves

    Squat
    135x15
    135x15


    Leg Press

    270x15
    270x15


    Leg Extension

    65x15
    65x15


    Lunge
    45x15
    45x15


    Romanian Deadlift

    135x15
    135x15


    Standing Leg Kickback

    65x15


    Standing Calf Raise

    45x20
    45x20


    Seated Calf Raise

    35x20
    35x20
     
  3. Tetragrammaton

    Tetragrammaton New Member

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    10/10/07 Chest

    Incline DB
    50x12
    55x12
    55x9
    50x8

    Flat bench BB
    135x8
    135x7
    135x9

    DB Fly
    35x10
    35x8
    30x10
    30x10

    Dips
    10, 10, 8

    Calf Raises
    45-50lbs. to failure
     
  4. Tetragrammaton

    Tetragrammaton New Member

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    10/11/07 - Legs

    Squat
    135x8x2
    140x8x2

    Front Squat
    95x6x4

    Leg Press
    6 plates x8
    6 plates +50 x8

    Leg Curl
    65x12
    70x10x3

    BB Lunges
    65x8x1
     
  5. Tetragrammaton

    Tetragrammaton New Member

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    10/14/07 - Back

    Deadlift
    185x6x2
    205x6x3

    Bent-Over BB Rows
    75x10x1
    95x10x3

    Front Pulldown
    90x12x1
    100x12x2

    Cable Rows
    100x10x1
    110x10x2

    Good Mornings
    45x10x1
    55x10x2
     
  6. Tetragrammaton

    Tetragrammaton New Member

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    10/15/07 - Shoulders/Arms

    Arnold Press
    40x10x1 45x6x1 40x6x1

    Side laterals
    15x12x3

    Front Lift BB
    75x10x2
    85x9x1

    Diamond pushups to failure
    suck

    overhead tricep ext.
    45x10x3

    rope pushdown
    90x10x2
    100x10x1

    standing curls
    30x10x3

    DB preacher
    15x10x3

    hammer curls
    25x9x1
    20x10x2
     
  7. Tetragrammaton

    Tetragrammaton New Member

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    tried to post each week at once, kept losing my daily logs...gonna post each day separately now
     
  8. Tetragrammaton

    Tetragrammaton New Member

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    10/29/07 - Back

    Deadlift
    135x6x1
    155x6x1
    185x6x1
    225x6x1
    245x1x1
    265x1x1

    Bent-over DB Rows
    60x10x1
    65x10x2

    Front Pulldown
    100x10x1
    115x10x1
    130x5x1

    Cable Rows
    105x12x1
    110x10x1
    120x10x1

    Good Mornings
    45x10x1
    65x10x2
     
  9. Tetragrammaton

    Tetragrammaton New Member

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    Shoulders / Arms - 10/30

    Arnold Press
    45x8x1 45x6 45x4

    Side lats
    20x10
    20x12x2

    BB Upright Row
    80x10x3

    Overhead DB Bench Extension
    50x10x3

    BB Shrugs
    135x10
    155x10x2
    ----
    Overhead Tri Extension
    45x10
    50x10x2

    Rope Pushdown
    72.5x10x3 (really fucking heavy 72 pounds :dunno:)

    DB kickback
    15x10x3
    ----
    Standing Curls
    30x10
    35x6x2

    DB preacher
    15x10x3

    hammer curls
    20x10x3
     
  10. Tetragrammaton

    Tetragrammaton New Member

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    Chest - 10/31


    fucking sucked. guess cause i didnt have a rest day between arms and chest :dunno:

    Incline BB
    135x10
    145x6
    145x8

    DB bench
    70x8
    70x5

    Chest Press
    130x8

    DB Fly
    30x10x3

    Machine Pec Deck
    115x10
    130x10x2

    Decline Machine
    50x8x2 (shit is so fucking heavy)
     
  11. Tetragrammaton

    Tetragrammaton New Member

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    Legs 11/1/07


    squat

    135x6x1
    185x6x1
    205x6x1
    225x3x1
    235x1x1

    Front Squat

    135x6x3

    Leg Press
    6 plates x8x1
    " + 50 x8x2

    Leg Extension
    setting 9x10x1
    setting 10x10x2

    Hip Abductor (In & Out)
    110x15x1
    130x15x1
     
  12. Tetragrammaton

    Tetragrammaton New Member

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    Back - 11/4/07

    Deadlift
    135x6x1
    205x6x1
    255x4x1
    275x1x1
    300x1x1

    Bentover DB Rows
    60x10x2
    65x12x1

    Front Pulldown
    100x10x1
    120x10x2

    Cable Row
    100x10x1
    120x10x2

    Good Morning
    45x10x1

    Incline Row
    25x10x1
    50x10x2

    Back Fly Machine
    90x10x1
    110x10x2
     
  13. Tetragrammaton

    Tetragrammaton New Member

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    Location:
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    time for some mass updating
     
  14. Tetragrammaton

    Tetragrammaton New Member

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    11/7/07 - Chest

    incline db
    65x10x1
    65x8x2

    flat bench
    135x8x3
    145x6x1

    chest press
    115x8x3

    db fly
    30x10x1
    35x10x2

    pec deck
    130x12x1
    145x10x2
     
  15. Tetragrammaton

    Tetragrammaton New Member

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    11/8/07 - Legs

    squat
    135x6x1
    185x6x1
    235x4x1 -drop to - 185x5x1
    205x6x1
    225x1
    245x1

    front squat
    135x6x3

    leg press
    6 plates +50 x8x3

    single calf raises
    50x15x3
     
  16. Tetragrammaton

    Tetragrammaton New Member

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    time travel to 12/17/07
     
  17. Tetragrammaton

    Tetragrammaton New Member

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    12/17/07 - Shoulders/Arms

    Arnold Press
    50x8x3

    Side Lats
    20x12x3

    Front Lats
    20x12x3

    Shrugs
    3 plates x15x3

    ------

    Cable OH Tri Ext.
    setting 24 x 12x1
    setting 26x12x2

    Straight Bar Pushdown
    57.5x15x3

    Kickback
    15x12x3

    -------

    DB Curl
    40x10x3

    Concentration Curl
    20x10x3

    Hammer Curl
    30x10x3

    777's
    45x21x3
     
  18. Tetragrammaton

    Tetragrammaton New Member

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    12/18/07 - Core/Cardio

    10 min incline walk

    plyo crunches
    50x3

    hanging knee raises
    15x3

    bicycles
    30x3

    lying leg raises
    10x3

    cable obliques
    50x15x1
    55x15x1
    60x15x1

    romanian twist
    25x25x3

    15 min elliptical
    15 min bike
     
  19. Tetragrammaton

    Tetragrammaton New Member

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    12/19/07 - Chest

    Incline DBs
    75x10x3

    Flat Bench
    155x8x3

    Decline bench
    155x10x3

    DB Flys
    25x20x3 (10 normal, 10 decline over waist)

    Pec Deck
    140x12x3
     
  20. Tetragrammaton

    Tetragrammaton New Member

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    12/20/07 - Legs

    squat
    135x8x1
    185x6x1
    225x6x1
    275x3x1
    225x8x1
    135x10x1

    box squat
    135x8x3

    db lunges
    35x35ft.x3

    single leg press
    2 plates x10x3
     
  21. Tetragrammaton

    Tetragrammaton New Member

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    12/22/07 - Core/Cardio

    10 min warm up

    crunches
    50x3

    hanging knee raises
    10x3

    romanian twist
    25x25x3

    lying leg raises
    10x3

    db obliques
    60x15x3
     
  22. Tetragrammaton

    Tetragrammaton New Member

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    12/23/07 - Back

    DL
    135x6x1
    225x6x1
    275x6x1
    325x1

    romanian DL
    135x10x1
    155x10x2

    Pulldown
    140x10x1
    145x10x2

    Cable Row
    140x8x3

    Machine Row
    90x10x2
     
  23. Tetragrammaton

    Tetragrammaton New Member

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    12/26/07 - Chest/Shoulders (making up for lost days due to holiday)

    Incline DB
    70x10x1
    75x8x2

    Flat bench
    135x10x1
    155x8x2

    - Barbell Complex -

    decline bench
    135x10x1
    155x10x2

    DB fly
    25x20x3

    -- Barbell Complex --

    Pec Deck
    *machine sucks, right arm dominates exercise

    arnold press
    45x8x3

    Side/Front lat raises
    15x10x3
     
  24. Tetragrammaton

    Tetragrammaton New Member

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    12/27/07 - Legs/Arms

    squats
    45x8x1
    135x6x1
    185x6x1
    225x6x1
    275x4x1
    225x4x1

    *pain inside left leg, stopped leg workout

    cable OH Tri Ext
    setting 26 x15x1
    setting 28x15x2
    *god forbid they fucking label the stacks with the actual weight

    straight pulldown
    57.5x15x3

    DB curl
    40x10x3

    concentration curl
    35x10x3

    hammer curls
    30x10x1
    25x10x2
     
  25. Elfling

    Elfling New Member

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    I hate those stupid machines/stacks with weird proprietary labels.
     
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