Nice guy? I don’t give a shit. Good father? Fuck you, go home and play with your kids

Discussion in 'Training Logs' started by reminisce, Dec 16, 2008.

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  1. reminisce

    reminisce OT Supporter

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    I don’t post much but decided to start keeping a log so I can track progress and get some constructive criticism. I’m looking to gain lean mass. I used to work out early in high school but stopped by the time I went to college. Now that I finished college I got serious about it. Im 5’10…. Early summer '08 I was a sloppy 200lbs. Got myself down to 170 by mid september… been taking lifting seriously ever since. Currently I’m hovering right over 180lbs. Never got a bf% taken but if I had to guess I would like to think I’m roughly 15-16%. That could be way off, I really don’t know.

    I really don’t count calories, but I eat clean every 2-3 hours (oats, tuna, brown rice, eggs, low salt turkey breast, cottage cheese almonds, etc) during the day… 1 hour before workout I will consume roughly 50g carbs from brown rice or oats, a scoop of whey, and 200mg caffeine. Halfway through workout I have a powerade. Immediately post workout I drink a half serving of weight gainer (currently using true mass) and a scoop of whey. 1.5-2 hours after workout I will eat at least 50g carbs, and up to 8 ounces of chicken, lean beef, turkey burgers, etc. Before sleep I either eat cottage cheese or a scoop of casein. All I drink is water.,, probably about 1.5-2 gallons a day. (cept for the occasional vodka on weekends.) The major flaw in my diet is a complete lack of veggies.

    No crazy supplements.. just caffeine/fish oil/multi/calcium/CLA. I also have other vitamins I take randomly depending on how I am feeling.. such as vit c/b/e, echinacea, zinc, etc. I recently started taking BCAA pills but do not have a definite dosage or timing down yet.

    All constructive criticism appreciated.



    Legs 12/15/08

    Squat
    To ground:
    Bar x 12
    95x6
    145x5
    145x5
    195x5

    parallel:
    225x5
    245x4
    195x5


    leg press (feet centered and rather narrow.. locked out knees at top)
    6plates x10
    8plates x9
    10plates x8
    12plates x8

    leg curl machine
    50x10
    70x10
    90x10
    110x8

    standing calf raise machine
    135x10
    155x10
    175x10
    215x10
    235x10
     
  2. reminisce

    reminisce OT Supporter

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    Chest 12/16/08

    Haven't done flat barbell in over a month.. incline db is my main chest exercise. It felt pretty good, i'm gunna work it back into regular routine because i have been neglecting it so hard.

    Flat barbell
    Bar x 20
    135 x 8
    135 x 8
    185 x 6
    205 x 3
    225 x 1

    wider grip:
    135 x 8
    135 x 8
    135 x 8

    Dips (could not find harness anywhere)
    bw x 10
    bw x 10
    bw + 20lb dumbbell in between feet x 10
    bw + 20lb dumbbell x 10
    bw x 13

    Incline DB
    45s x 10
    65s x 6
    75s x 4
    75s x 4
    weighted dips knocked the shit out of my tris, usually i can get full sets of 75s but they felt heavy as shit. fuckin love it.

    cable cross machine (with arms that can be adjusted high or low)
    cables coming from top:
    50 x 10
    70 x 10
    80 x 8
    cables coming from bottom:
    40 x 10
    50 x 8

    DB flies on flat bench
    35s x 10
    35s x 10
    40s x 8
     
  3. reminisce

    reminisce OT Supporter

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    12/17/08

    rest
     
  4. reminisce

    reminisce OT Supporter

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    12/18/08

    Back

    Deadlift
    135x8
    135x8
    225x5
    225x3
    275x3
    325x1
    325x0 lost grip

    1 arm db rows
    50s x 10
    70s x 10
    80s x 8
    90s x 5

    Chest supported rows
    90 x 10
    180 x 10
    230 x 6

    Cable rows
    110 x 10
    130 x 10
    150 x 8
    170 x 7

    Wide grip lat pulldowns (front)
    90 x 10
    110 x 8
    110 x 8
     
  5. reminisce

    reminisce OT Supporter

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    12/19/08

    Shoulders/traps/tris

    Seated DB shoulder press
    35s x 15
    55s x 8
    65s x 8
    75s x 4
    65s x 8 dropset 35s x 6

    Lateral raises superset
    15s x 10 each side, 20s x 10 each front
    20s x 10 each side, 40 bar x 10 front
    20s x 10 each side, 50 bar x 8 front

    Seated bent over real laterals
    25s x 10
    25s x 10
    30s x 8

    Standing DB OH tricep extension
    60 x 10
    70 x 8
    70 x 7

    Tricep rope pulldowns
    80 x 10
    100 x 10
    110 x 10

    DB Shrugs
    65s x 10
    75s x 10
    75s x 10

    Upright Rows
    50bar x 10
    60bar x 10
    70bar x 10
     
  6. reminisce

    reminisce OT Supporter

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    12/20/08

    Bis/calves/abs

    shitty workout... neck/head was killing me for the whole thing

    Seated calf raises
    95 x 10
    120 x 10
    145 x 8

    Standing calf raise machine
    155 x 10
    195 x 10
    235 x 8

    Straight bar overhand curls
    30 x 10
    40 x 10
    50 x 8

    E-z bar preacher curls (kept gettin a pain in my forearm when i was doing these)
    bar + 40 x 10
    bar + 40 x 8
    bar + 40 x 8

    DB hammer curls
    20s x 10
    20s x 10
    25s x 10
    30s x 10

    Hanging leg raises
    bw x 10
    bw x 10
    bw x 10

    Side raises (obliques)
    60 db x 15 each side
    75 db x 15 each side

    Situps on decline bench
    bw x 20
    bw x 20
     
  7. reminisce

    reminisce OT Supporter

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    12/21/08

    rest
     
  8. gubment cheese

    gubment cheese New Member

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    Location:
    South Bend
    that seems like a lot of volume, but as long as it's working, keep it up.

    oh, and:

    [​IMG]
     
  9. reminisce

    reminisce OT Supporter

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    :rofl::rofl: :bigthumb:

    yea idk about the volume.. for now it seems to work for my body and i try to compensate a little by gettin some carbs during the workout. whenever i do less volume i feel like i'm only gettin half a workout.
     
  10. reminisce

    reminisce OT Supporter

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    going out of town for a couple days so not sure if i will have access to a gym so i did mostly compound stuff in yesterday's (this post) and today's workout.

    12/22/08

    Legs/back

    Squat
    to ground:
    Bar x 15
    95 x 6
    95 x 6
    145 x 5
    parallel:
    195 x 3
    245 x 3
    195 x 5

    Deadlift
    135 x 8
    135 x 6
    185 x 6
    235 x 5
    285 x 2
    185 x 10

    Smith barbell rows (bar weight not counted)
    90 x 10
    140 x 6
    140 x 6
    140 x 7
    140 x 7

    Cable rows
    110 x 10 - 2 second hold at each pull this set
    140 x 8
    170 x 8
    190 x 6
     
    Last edited: Dec 24, 2008
  11. reminisce

    reminisce OT Supporter

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    12/23/08

    Chest/shoulders

    Incline DB bench
    30s x 20
    60s x 10
    70s x 8
    75s x 8
    85s x 8
    95s x 5

    Flat DB bench
    75s x 8
    75s x 8
    80s x 6

    Standing barbell military press
    bar x 10
    65 x 10
    95 x 8
    95 x 8
    -back started to bother me, form wasn't right, switched to seated

    Seated barbell military press
    95 x 10
    95 x 8
    135 x 2
    105 x 6

    Dips
    bw x 10
    bw + 30 x 6
    bw + 30 x 4
    bw x 8

    Superset - side lateral raises/seated bent over flies
    20lb per side x 10 / 25s x 10
    20lb per side x 10 / 25s x 10
    20lb per side x 10 / 25s x 10
     
  12. reminisce

    reminisce OT Supporter

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    wasn't able to get into the gym for a while due to being on vacation for the holidays and then once i got back i decided to move, packed up all my shit, and moved 1000 miles to florida in a span of 3 days. spontaneity ftw.

    1/3/09
    Legs

    Squat
    to ground:
    bar x 15
    95 x 10
    95 x 8
    145 x 6
    195 x 5
    195 x 5
    245 x 3
    145 x 8

    Leg press
    8 plates x 8
    10 plates x 8
    10 plates x 8

    Leg curls
    50 x 10
    80 x 10
    95 x 10
    i started getting this very uncomfortable click behind my left kneecap again. i was getting it for a while then it went away but now it just came back so i stopped these. i'm going to have to look into it further.

    Standing calf raises on smith machine (toes on plates)
    100 x 10
    150 x 10
    200 x 10
     
  13. reminisce

    reminisce OT Supporter

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    Chest 1/4/09

    Flat barbell bench
    bar x 15
    135 x 10
    135 x 10
    185 x 5
    185 x 5
    185 x 5
    205 x 3
    205 x 3 ds 135 x 10

    Dips
    bw + 25 x 10
    bw + 25 x 10
    bw x 10

    Incline DB press
    60s x 8
    70s x 8
    70s x 6

    Cable flies at slightly elevated height
    20/side x 10
    25/side x 10 ss incline pushups x 10
    25/side x 6

    Flat DB flies
    30s x 10
    30s x 10
    30s x 10
     
  14. reminisce

    reminisce OT Supporter

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    Back 1/5/09

    1 arm db rows
    50s x 10
    70s x 10
    80s x 8
    80s x 8

    Wide grip lat pulldowns
    85 x 10
    100 x 10
    120 x 8

    Wide grip behind neck pulldowns
    85 x 10
    100 x 10
    100 x 10

    DB shrugs
    70s x 10
    80s x 10
    80s x 8

    Cable rows
    120 x 10
    160 x 10
    180 x 8

    Good mornings
    95 x 10
    145 x 10
    195 x 8

    BB shrugs
    Front - 135 x 12
    Behind - 135 x 12
    Front - 185 x 10
    Front - 185 x 10
     
  15. reminisce

    reminisce OT Supporter

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    1/6/09

    Rest
     
  16. reminisce

    reminisce OT Supporter

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    today was a random ass workout, i still haven't joined a gym since the move and i was at a lodge gym today with limited equipment (not even a full dumbbell set) for too many people so i was bouncing all over the place.

    1/7/09
    Shoulders and other shit

    DB shoulder press
    30 x 15
    50s x 10
    50s x 8
    70s x 5

    Smith machine seated military press (bar weight not counted)
    90 x 10
    90 x 8
    110 x 8
    130 x 6 dropset 90 x 7

    Lateral raise machine
    70 x 10
    90 x 10
    90 x 8

    Raise supersets
    20s x 10 for side, 20s x 10 for front, 20s x 10 for rear
    20s x 10 side, 20s x 10 rear
    20s x 8 side, 20s x 10 rear

    Upright rows
    70bar x 10
    70bar x 10
    70bar x 10

    Hanging leg raises
    bw x 10
    bw x 10

    Standing overhead tricep db extension
    50 x 20
    50 x 15
    50 x 10

    Standing dumbbell curls
    30s x 10
    30s x 10

    Overhand bar curls
    30bar x 12
    30bar x 12
    30bar x 12

    Tricep rope pushdowns (no weight marked on machine)
    x12
    x10
    x6
     
  17. reminisce

    reminisce OT Supporter

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    weighed in today at 187.

    forgot to note in here that a few weeks ago i bought waximaize and started using that for post workout. so now immediately after workout instead of weight gainer i drink 60-80g carbs from the waxi then 10-15mins later i drink 2 scoops of whey.


    1/8/09
    rest



    1/9/09
    Legs - limited gym equipment again today

    Smith machine front squats (arms crossed) (bar weight not counted)
    deep as i could possibly go:
    50 x 10
    50 x 10
    100 x 6
    100 x 6
    150 x 5
    150 x 5

    Overhead barbell squats (first time doing these.. good shit)
    couldn't go deeper than parallel or i would start wavering
    bar x 12
    95 x 8
    95 x 8
    115 x 3 (lost balance/footing)

    Seated calf raises
    45 x 10
    90 x 10
    90 x 10
    90 x 10

    Hanging leg raises
    bw x 10
    bw x 10
    bw x 10

    Side oblique raises
    80/side x 10
    80/side x 10

    i skipped leg curls today because of that click i was gettin last workout.
     
  18. reminisce

    reminisce OT Supporter

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    my routine has not been strict lately i've been trying to switch things up, throwing in higher rep sets here and there. it's random and really depends on how i'm feeling.

    1/10/09
    Chest

    Incline DB press
    35s x 15
    35s x 10
    70s x 10
    80s x 8
    80s x 8
    80s x 8

    Dips
    bw+25 x 10
    bw+25 x 10
    bw+25 x 9
    bw x 8

    Flat DB flies
    30s x 10 (ss flat press 50s x 10)
    30s x 10 (ss flat press 50s x 6)
    30s x 10
    30s x 15

    Tricep rope pushdown
    60 x 10
    60 x 10
    60 x 10

    Cable crosses (cables coming from top)
    20/side x 10
    25/side x 10
    25/side x 10
     
  19. reminisce

    reminisce OT Supporter

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    1/11/09
    Back

    1 arm db rows
    50 x 10
    70 x 10
    70 x 10
    70 x 10

    wide grip cable rows
    85 x 10
    100 x 10 - underhand
    140 x 10
    160 x 10

    lat pulldowns with close grip neutral handles
    120 x 10
    120 x 8
    140 x 6
    100 x 10
    switch to regular bar wide grip behind neck:
    85 x 10
    85 x 10

    good mornings
    95 x 10
    95 x 10
    145 x 10
    145 x 10
    195 x 10

    cable rows with normal handle
    120 x 10 -hold and squeeze with each rep
    140 x 10 -hold and squeeze with each rep
    180 x 10

    DB shrugs
    70s x 10
    70s x 10
    70s x 10
     
  20. reminisce

    reminisce OT Supporter

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    1/13/09
    Shoulders

    DB shoulder press
    30s x 15
    50s x 10
    50s x 10
    55s x 10
    60s x 8

    Front raises
    15 x 10
    15 x 10
    20 x 10

    Bent over rear laterals
    20s x 10
    20s x 10
    25s x 10

    Dips
    bw x 10
    bw x 10
    bw x 10

    Hanging leg raises
    bw x 10
    bw x 10

    some cable shoulder work
     
  21. reminisce

    reminisce OT Supporter

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    starting with this workout i'm going to take things light/easy for a week or so. kind of a informal "deload" week.. i have been feeling exhausted lately and haven't been getting great workouts and sometimes even feeling like shit after so i'm going to give this a shot to pull back a little bit.

    also i am taking a break from the pre-workout caffeine. been taking up to 300mg before every workout (in addition to whatever other caffeine i consume earlier in the day) and haven't cycled off of it for a few months.. i think that might be taking a toll on my cns.



    1/15/09
    Legs

    Overhead squat warmup
    bar x 15
    95 x 10
    regular squat to ground:
    95 x 10
    145 x 8
    145 x 8
    145 x 5

    Leg press
    4 plates x 8
    4 plates x 8
    4 plates x 8

    Seated leg curl
    50 x 10
    50 x 10
    50 x 10

    Leg extensions
    50 x 10
    50 x 10
    50 x 10

    Standing calf raises
    140 x 10
    140 x 10
    140 x 10
     
  22. reminisce

    reminisce OT Supporter

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    1/16/09
    Chest

    Flat barbell bench
    bar x 20
    135 x 10
    135 x 10
    135 x 10
    135 x 10

    Incline barbell bench
    135 x 10
    135 x 10
    135 x 10

    Dips
    bw x 10
    bw x 10
    bw x 10

    Incline db flies
    25s x 12
    25s x 12
    25s x 12
     
  23. reminisce

    reminisce OT Supporter

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    1/18/09

    Back

    1 arm db rows
    50 x 10
    50 x 10
    50 x 10

    wide grip cable rows
    100 x 10
    100 x 10
    100 x 10

    CG neutral lat pulldowns
    70 x 10
    70 x 10
    70 x 10
    wide grip front pulldowns
    70 x 10
    70 x 10
    70 x 10
    wide grip behind neck
    70 x 10
    70 x 10
    70 x 10

    DB shrugs
    50s x 12
    50s x 12
    50s x 12

    good mornings
    95 x 10
    95 x 10
     
  24. reminisce

    reminisce OT Supporter

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    1/20/09

    Shoulders/arms

    Seated smith press (no bar weight)
    50 x 10
    50 x 10
    50 x 10
    50 x 10
    100 x 8
    100 x 8

    Side raises
    15s x 10
    15s x 10
    15s x 10

    Rear laterals
    20s x 10
    20s x 10
    20s x 10

    Overhand ez bar curls
    30 x 10
    40 x 10
    40 x 10

    Tricep presses
    50 x 10
    50 x 10
    50 x 10
     
  25. reminisce

    reminisce OT Supporter

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    1/22/09

    Chest

    picked up the weight today some but kept reps high. got an awesome workout. still no stims

    Flat barbell
    bar x 20
    bar x 10
    135 x 10
    135 x 10
    185 x 8
    185 x 8
    205 x 5 dropset 135 x 10

    Incline db press
    60s x 10
    60s x 10
    60s x 10
    60s x 8

    Dips
    bw + 25 x 8
    bw x 10
    bw x 9

    Incline db flies
    30s x 12
    30s x 12
    30s x 12
     
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