now it's zoidberg's turn to shine!

Discussion in 'Training Logs' started by Dr. Zoidberg, Oct 11, 2005.

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  1. Dr. Zoidberg

    Dr. Zoidberg the lovable tramp

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    this is my all chest and biceps workout, here we go:






    not really, i'm doing christophers' base workout, giving it a try. i've had too long off, and i'm ready to get serious again.
    starting off, i'm 5'9" 175lbs. trying to gain some decent muscle mass... hoping to get up to around 200 before i cut the fat i gain off.

    i'd like to get my bench up to at least 250 (315 ideally, but that'll take longer)
    squats and deads i'd like to be around 405 each (i used to do 315 in high school when i wrestled)


    week 1, day 1:
    squat:
    5x185
    5x195
    5x205
    5x215
    5x225 they didn't start feeling very hard until this last one.. i'll definitely bump up the weight next time.

    deads:
    same weights and reps as squats.. i need to work on my form a bit. this felt a lot harder than the squats

    bench:
    5x155
    5x165
    5x175
    5x185
    3x195

    incline db press:
    14x35's
    8x40's

    I've been eating about 4000 cals a day since i started keeping track last week.. about 270g of protein today :cool:
     
  2. Dr. Zoidberg

    Dr. Zoidberg the lovable tramp

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    I'm going to be doing cardio probably 3 days a week with this too.. mainly sprinting and hill running. in pretty bad shape now, but i don't want to kill myself and hurt my progress lifting
     
  3. Dr. Zoidberg

    Dr. Zoidberg the lovable tramp

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    didn't get much in the rest of last week.. i was fuckin sore :o first week back to squatting though, so it was kinda expected.

    this week started out well though:

    squat:
    5x225
    5x235
    5x245
    5x255
    4x265

    dead
    5x195
    5x205
    5x215
    5x225
    3x235

    bench
    5x155
    5x165
    5x175
    5x185
    3x205 - i felt really good at 185 so i had to try it.. could only get up 3 though...i actually did 2 sets of 3 at 205, i thought i could squeeze out 4 with a couple minutes rest :o

    incline db press
    15x40
    8x45
     
  4. jonno

    jonno New Member

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    your DB incline is insanely weak compared to your flat BB bench.. weird.
     
  5. Dr. Zoidberg

    Dr. Zoidberg the lovable tramp

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    i don't understand it either :dunno:

    maybe because i kill my muscles doing flat, i have nothing left for the incline?
     
  6. Dr. Zoidberg

    Dr. Zoidberg the lovable tramp

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    today - week 2 day 2:

    light squats -
    8x135
    8x145
    8x155
    8x165

    gm's - first time ever doing these, not sure if i did them right.. 3 sets of 12 though, i didn't write down the weights :hs:

    dips
    3 sets of 12, then i could only get 7 on the last one

    db shoulder press
    5x30s
    5x35s
    5x40s
    3x45s

    pullups- i could barely get one set of 3 :ugh2: i'm so weak with those..
    so
    1 set of 3 pullups, then cable pulldowns
    5x120
    5x132
    5x144
    4x144
     
  7. MaineSucks

    MaineSucks OT Supporter

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    weak incline is correlated to weak shoulders... up your shoulder strength, up your incline strength
     
  8. Dr. Zoidberg

    Dr. Zoidberg the lovable tramp

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    best way to go about doing that? seated db shoulder press? should i be doing that twice a week too?

    i know i should go to 2 days of back per week, at least.. i suck at that
     
  9. Dr. Zoidberg

    Dr. Zoidberg the lovable tramp

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    wk 3, day 1

    squat (these felt horrible today)
    5x235
    5x245
    5x255
    5x255
    5x265

    dead
    5x195
    5x205
    5x215
    5x225
    4x235

    bench
    5x165
    5x175
    3x185 (no spotter today, so i did a bunch of sets on the :ugh: bench machine)
    looks like this: [​IMG]
    assuming the bar weighs 45 (which i'm sure it doesn't) i did
    5x205
    5x225
    5x245
    5x255

    incline db press
    15x40s
    10x45s

    then i did a couple sets each of db shoulder press and lat pulldowns in an effort to give those areas extra work
    5x40s on the shoulder press, 5x137 (3 sets) on the lat pulldown

    and 2 sets of abs
     
  10. AznRyda

    AznRyda キモかわいい!

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    :eek: 3 pullups and you only weigh 175? need to do more pulling exercises. :o
     
  11. Dr. Zoidberg

    Dr. Zoidberg the lovable tramp

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    :werd: i'm gonna be doing those 3 days a week from now on :hs:

    same with shoulder stuff.

    hopefully doing that will improve my grip strength too- that's what's limiting me on my deads
     
  12. Dr. Zoidberg

    Dr. Zoidberg the lovable tramp

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    same crap as last wednesday today-
    light squats, still getting comfortable with gm's,
    shoulder db press
    5x30s
    5x35s
    5x40s
    5x45s
    4x50s

    dips - 3 sets of 12

    pulldowns - 5 sets of 5x132lbs
     
  13. Dr. Zoidberg

    Dr. Zoidberg the lovable tramp

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    checked my weight this morning..up to 181.5 :cool:
     
  14. Dr. Zoidberg

    Dr. Zoidberg the lovable tramp

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    i always forget to write down what i do on fridays :o

    anyway, monday of this week (week 4 i believe)
    bench
    5x165
    5x175
    5x185
    5x195
    then again, since no spotter, went to the machine thing
    5x225
    5x245

    incline db
    16x40s
    8x50s

    deads
    5x195
    5x205
    5x215
    5x225
    5x235
    it's always my grip that fails on my last couple sets. i know my legs and back can do more weight, i just can't hold that much for 5 whole reps

    squat - decided to try something a little different today
    22x135
    16x145
    my legs feel more dead today than they did after last week :hs:

    cable lat pulldowns
    20x85
    12x95

    2 sets of weighted crunches
     
  15. Dr. Zoidberg

    Dr. Zoidberg the lovable tramp

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    today:

    light squats:
    8x165
    8x205
    8x225
    8x245

    db shoulder press
    5x35s
    5x40s
    5x45s
    5x50s
    2x55s

    dips -12, 12, 8, 8

    lat pulldowns
    5x120
    5x135
    5x140
    5x145
    5x150

    oh, and i did 2 sets of curls in between the shoulder presses
    5x35
    5x40
     
  16. Dr. Zoidberg

    Dr. Zoidberg the lovable tramp

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    last night.. i guess this is the beginning of week 5 :noes: felt pretty good, and i left the gym completely dead :bigthumb: I've been adding some stuff

    squat
    5x255
    5x265
    5x275
    5x285
    5x295

    dead
    5x215
    5x225
    5x235
    3x245
    1x255 :greddy: my grip fails every time.. i might start using straps :sad2:

    bench:
    5x165
    5x175
    5x185
    4x195 (no spotter, didn't wanna push it)
    db bench
    5x60s
    3.5x70s

    incline db bench
    12x45s
    10x45s

    db flys
    12x25s
    10x25s

    25 pullups - took me 7 or 8 sets :hs:

    tried the glute/ hamstring raise machine.. ~115 pounds per leg, 2 sets of 5

    then did some db shoulder raises with 25s, just to push myself
     
  17. Dr. Zoidberg

    Dr. Zoidberg the lovable tramp

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    i might do that next time :hs: it's usually being used by someone else though

    i think i'm just gonna start going to a different gym for my mondays :hs:
     
  18. Dr. Zoidberg

    Dr. Zoidberg the lovable tramp

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    light squat
    8x185
    8x205
    8x225
    8x245

    pullups - as many sets as i had to do to reach 30

    cable lat pulldown
    8x120
    8x140
    8x140

    seated cable rows
    8x80
    8x80

    shoulder db press
    5x35
    5x40
    5x45
    4x50
    3x55

    dips
    12
    12
    8
    8
    6

    good mornings
    3 sets of 12x60

    2 sets of calf raises..i forget the weight though :hs:
     
  19. jonno

    jonno New Member

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    squats gone up alot.. gj
     
  20. Dr. Zoidberg

    Dr. Zoidberg the lovable tramp

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    thanks :cool:

    my gym was closed yesterday due to a power outage :greddy: so i had to go today

    squat
    5x265
    5x275
    5x285
    5x295
    3x305
    for some reason my hips started hurting the last few sets... i hope it doesn't keep up

    bent over rows
    5x145
    4x155
    5x145
    5x145
    5x145

    lat pulldown
    8x120
    6x135
    5x135
    5x135
    5x140

    incline bench
    5x135
    5x145
    5x155
    5x165
    4x175

    tri extensions
    16x85
    14x95
     
  21. Dr. Zoidberg

    Dr. Zoidberg the lovable tramp

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    squats
    5x245
    5x255
    5x265
    5x275
    5x285

    bench - felt weak today
    5x175
    5x185
    4x195
    db bench
    5x70s
    5x75s
    3x80s

    incline db bench
    12x50s
    10x55s

    deads
    5x205
    5x215
    5x225
    5x235
    4x245

    my hips hurt again today with the heavy squats.. not sure what's wrong
     
  22. Dr. Zoidberg

    Dr. Zoidberg the lovable tramp

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    lat pulldown
    8x135
    6x145
    5x150
    4x155
    5x145
    8x125


    db shoulder press
    5x40s
    6x45s
    5x50s
    5x50s
    3x55s

    dips
    12
    12
    12
    12

    light squats
    8x225
    8x235
    8x235
    8x245

    good mornings
    12x85
    12x95
    12x95
     
  23. Dr. Zoidberg

    Dr. Zoidberg the lovable tramp

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    week 7 already :eek3:

    squat
    5x275
    5x285
    5x295
    5x305
    5x315 :bigthumb: felt so good to put 3 plates on each side of the bar and actually do it 5 times

    bench
    5x175
    5x185
    5x195
    4x205
    5x75lb db's

    incline db bench
    10x50s
    10x50s
    5x60s

    deads
    5x205
    5x215
    5x225
    5x235
    my lower back started hurting so i skipped the last set
     
  24. Dr. Zoidberg

    Dr. Zoidberg the lovable tramp

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    thanks :cool:

    i want to start hitting chest harder.. especially inclines. i just feel like i'm not progressing as fast as i should with it :hs:
     
  25. Dr. Zoidberg

    Dr. Zoidberg the lovable tramp

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    haven't updated in a while, but i've still been training just as hard

    last week i tweaked my back doing deads.. this monday i thought i was better, so i did a light set of deads, it felt fine, so i did my normal weight.. i was fine until the last rep, where the pain was back even worse than before :mad:

    now i can't do squats or deads.. and can only do really light weight on GMs

    the good news, though, is i changed from a wide grip to narrow grip on pullups, and i can do a hell of a lot more.. my best set was 7.. way better than the zero i could get when i started :o
     
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