New plan, new log.

Discussion in 'Training Logs' started by Skeletor, Aug 19, 2007.

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  1. Skeletor

    Skeletor Guest

    As of January 2008, my overall goal is aesthetics. I'll be eating smarter (not perfectly clean, but paying more attention to macros and cutting out most junk food) and training higher-rep in stuff that I was trying to strength train until this point (squat and bench, but deadlifting will stay low rep). Gaining strength is secondary and will come with time, right now I want to get bigger and look better.

    Update: May 08:

    I'm still doing a bodypart split but higher rep training wasn't for me after a few months of trying it. I've been doing 3x3 and 5x5 for all my compound exercises and I've seen some good strength improvements and definite size growth (an inch to my arms and thighs, inch and a half to chest since august 07). My deadlift, front squat, and military press are up by a decent amount and I plan to train hard as hell all summer while I have the chance to sleep and eat well. After that I'll probably switch to higher rep for a few months to let my body heal if that feels like the right thing to do. If not then I'll keep on truckin.
     
    Last edited by a moderator: May 30, 2008
  2. Skeletor

    Skeletor Guest

    Legs


    Leg Ext:

    50 x 15
    70 x 15
    90 x 15


    Squat Warmup:

    Foam Roller, Pushups, Hip Flexor stretch, single set of GHR's


    Squat:

    135 x 10
    155 x 6
    135 x 9
    155 x 7


    RDL:

    135 x 12
    175 x 8
    225 x 5 + 5 conventional DL's a minute later


    Leg Press:

    6 plates x 15
    6 plates + 50 x 12, 10


    DB Lunges (stepping backwards):

    35's x 16 x 2




    Great workout, I gotta eat more before my next one though.... my pooah witto stomach howt a witto bit. :o
     
  3. GuOD

    GuOD mcflurry diet

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    why don't you just do the routine as it is?
     
  4. Skeletor

    Skeletor Guest

    Because I've tried a lot of stuff on it and know that I don't like it. Example: today I replaced Leg Curls with RDL's. Why? I've tried leg curls a shitload of times and never liked it. I'd rather keep as much freeweight stuff in my routine as possible. Either way I hit my hams and glutes pretty well today so I'm happy :dunno:

    Pur even urges people in his routine post to alter it to how they like it.
     
  5. GuOD

    GuOD mcflurry diet

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    but that's kinda weird. personally i hate leg curls and wouldnt do them but SLD is hardly the same exercise. SLD are like 10x as much effort
     
  6. Skeletor

    Skeletor Guest

    yeah i think i ran out of energy for lunges by the end of the workout that's why I didn't do a third set of lunges and felt overworked by the end of it all... I'll probably do weighted hyperextensions next time and see if those are easier on me..
     
  7. Skeletor

    Skeletor Guest

    Fucking BULL SHIT. roll up to the gym tonight pumped and notice the lights aren't on on the top floor when I'm rolling by... nobody in the parking lot. I go up to the door and see a sign that says they'll be closed until next monday. FUCK.


    Anyway, my course of action will be the following:

    chest day: shitloads of pushups, dips, and floor press
    back day: shitloads of pullup variations and DB rows
    arms: I can do most of arm day with my DB's, pullup bar, and dip bars.


    I'll start next monday with legs.
     
  8. Skeletor

    Skeletor Guest

    yesterday

    Incline Pushups on knuckles:

    30, 10, 10, 5, 5


    Dips:

    bw x 15-20 x 3



    Floor Press: hurt my elbows like before... Stopped after first couple reps.





    Tonight

    WG Pullups:

    5, 9, 8, 6, 6


    Neutral Grip Pullups:

    8, 4-6 x 2


    Chinups:

    weak x 3


    DB Curls :: Superset with Reverse Flys

    35's x 8 x 3 :: 35's x 8-12 x 3


    Hammer Curls

    10lbs x 25 x 3 :o biceps were so weak at this point. I'll probably just make saturday shoulders entirely, maybe a little bicep and tricep stuff... I just can't wait until I can get back in the gym on monday.
     
  9. Skeletor

    Skeletor Guest

    shoulders from yesterday:


    Lateral Raises (10 pushups before each set):

    15's x 15-20 x 3 straight forward
    15's x 15-20 x 3 45* outward
    15's x 15-20 x 3 from sides


    Arnolds:

    35's x 8-10 x 3


    DB Shoulder Press:

    35's x 6 x 3


    Dips:

    15
     
  10. Skeletor

    Skeletor Guest

    60-90 second rest between sets on everything, few minutes rest between exercises.

    Leg Ext:

    70 x 15
    90 x 15
    110 x 15


    Squats:

    135 x 8
    155 x 8
    155 x 6
    185 x 1 drop to 135 x 6



    Leg press:

    6 plates + 50 x 12
    8 plates x 10 x 2



    Hyperextensions:

    bw warmup
    +70 x 8 x 3


    Tried to do some lunges but my quads were dead thanks to the leg presses. Just fucked with some bulgarian squats (bw) and bounced.
     
  11. Mitchj

    Mitchj OT Supporter

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    hey new log.

    Skeletor.jpg?
     
  12. Skeletor

    Skeletor Guest

    Flat bench:

    135 x 8
    135 x 12
    155 x 8


    Incline DB:

    45's x 10 x 2
    45's x 8 x 2


    DB Flys:

    15's x 15
    20's x 12 x 2


    Dips:

    8-10 x 3


    Situps:

    +med ball x shitload x 3


    chest day seems real easy, but I guess it's cause I have such a pussy ass bench that it doesn't really take a lot out of me :o either way I'm fine with it, I'll be doing it typically between two of my classes so that just makes it a whole lot easier to go to night class without being wiped out.
     
    Last edited by a moderator: Aug 29, 2007
  13. Skeletor

    Skeletor Guest

    I took some measurements, figure it'd be good for comparison.



    Height: 6'3.5"
    Weight: 200lbs even
    Waist: 38" but 36" pants are loose on me
    Thighs: 25"
    Calves 15"
    Arms: 14.5"
    Chest: 44"
     
    Last edited by a moderator: Sep 5, 2007
  14. Skeletor

    Skeletor Guest

    Deadlifts:

    135 x 10
    135 x 5
    225 x 3
    275 x 3
    295 x 4
    325 x 2
    325 x 2 drop to 275 x 2 drop to 225 x 3


    WG Pullups:

    5, 5


    Lat Pulldowns (front):

    110 x 12
    140 x 8
    180 x 1 moved down to 120 x 8


    Face Pulls:

    40 x 12
    60 x 8
    60 x 8
    50 x 8




    Then i did a couple sets of bent over BB rows with 135 for 5 reps or so each, weighted situps, and a sets of shrugs with 135... this was all just dicking around because I had tons of energy left but my back was done. Should have used the energy on some light cable rows to finish up, but I didn't look over the day's program before leaving and I didn't know what to do (first time doing "back" day of this routine). Next time I'll study it or write it down.
     
  15. Skeletor

    Skeletor Guest

    60 seconds of rest for almost all sets

    Ahnolds:

    40's x 9, 10, 9, 9


    Lateral Raises (varying angle):

    15's x 15, 20, 17, 18


    Dips:

    10, 15, 15, 10


    Tricep Extensions:

    35 x 16
    45 x 10, 8


    Hammer Curlz:

    15's x 20, 20
    35's x 6, 7


    Curls (seated, elbow on thigh, one arm at a time):

    35's x 6, 6
     
  16. Mitchj

    Mitchj OT Supporter

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    Nice deadlift results man
     
  17. Skeletor

    Skeletor Guest

    workout kind of sucked today... gym was super packed cause of early labor day closing so I rushed right into squats without doing warmup... in fear that the single squat rack would get taken if I didn't take teh opportunity. Squat form sucked... I was hitting rock bottom and it was making my lower back curve pretty bad... on top of which I was snapping up the second I hit bottom which probably put way too much pressure on the lumbar. It feels fine right now but I gotta warmup next time and squat farther from the mirror like I usually do.


    Super Duper A2G squats:

    135 x 6
    135 x 8
    155 x 6
    155 x 8


    Leg Press:

    6 plates x 15
    6 plates + 70lbs x 12, 10


    Hyperextensions:

    +60lbs x 8-10 x 3


    Front Squats:

    95 x 6 x 3 quads were dead after leg press.
     
  18. Skeletor

    Skeletor Guest

    BB Bench:

    135 x 10 x 3


    Incline DB:

    45's x 6-8 x 5 was light enough that i could consistently do 8 reps/set with 60 seconds rest, but i dont wanna go heavier just yet... shoulders.


    DB Flys:

    25's x 12 x 3


    Dips:

    15, 10, 7
     
  19. Skeletor

    Skeletor Guest

    switching to 24 hour fitness from the YMCA...


    more squat racks, but also more people. We'll see how I like it. I also just realized that I'll have to do foam roller stuff at home because i used to go to this 24 and I don't think they had any foam rollers. Assholes.
     
    Last edited by a moderator: Sep 6, 2007
  20. Skeletor

    Skeletor Guest

    24 is pretty fucking tight. Super crowded but the squat racks weren't being used except for one... a trend that I hope keeps up. And there was always one or two free benches so that's good to know as well. And oh yeah, smokin hot asian and white chicks working at the desk... Me like. As for the population there, it seemed like 80% of the dudes were ripped and/or huge, and most of the chicks i saw were pretty fuckin cute if not hot. I feel subpar to the general member population but I'll get there and fit in with the beautiful people soon thanks to Pur's routine and cleaned up diet :mamoru:. Right now any time I look in the mirror I just see skinny skinny skinny.

    Deadlifts:

    135 x 10
    225 x 5
    275 x 5
    325 x 2
    325 x 2 drop set 275 x 5 <---- biggest DL achievement as of yet
    275 x 4

    Bent over BB Rows:

    95 x 10, 8, 8, 8

    WG Pullups:

    7, 6, 5 superset with close hammer-grip for 3 reps


    Lat Pulldown, leaning back:

    110 x 8, 8, 8


    CG Cable Rows:

    120 x 7, 5
    90 x 8 drop to 50 x 4 really slow and controlled reps on the drop




    Kept my rest times really low, except the DL, and I did all of that in 40 minutes or a little less.
     
  21. TZ

    TZ Banned

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    good job on the DL's, dude.
     
  22. Skeletor

    Skeletor Guest

    thanks man. I think doing 2-3 reps of high weight then dropping it to my 5RM and going balls to the wall on it is really what's helping me advance. I need to do a 1RM soon because I know I can beat 350 (my current PR).


    one thing that sucks ass though is the bar I used last night had barely any knurling on it. I'm used to the rough shit that really grips to your hand, this bar was kind of slippery when i began to sweat. I'll check out the other squat racks and see if their bars are any better.
     
  23. TZ

    TZ Banned

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    either bring straps or chalk , if all the bars suck
     
  24. Skeletor

    Skeletor Guest

    Arnolds:

    45's x 5, 5, 7, 9, 7 fourth set wasn't full range on the last few


    Lateral Raises:

    25's x 8, 8, 10, 10 last two sets were done palms vertical, not horizontal... this takes away the shoulder pain but im not sure it works the same muscles


    Bent Over Reverse Flys:

    25's x 12, 12, 12


    Dips:

    15, 15, 15


    Tricep Ext's:

    45 x 10, 10, 10


    Static Skullcrushers:

    25lbs, held for 45 seconds mid-rep after pumping out a few...


    Diamond Pushups:

    25

    DB Curls:

    25's x 15, 15, 14, 10, 10 -- 5 fucking sets of curlz 4 gurlz


    Hammer Curls:

    15 x 17, 15, 17


    bolded exercises to make it easier to read... so many damn exercises that this log confuses my eyes :o
     
    Last edited by a moderator: Sep 8, 2007
  25. Skeletor

    Skeletor Guest

    Sinus Infection FTL. I think I'll try to squat tomorrow as planned.... but since i'm doing high rep i'm not sure i can take it.
     
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