ohgod123's log

Discussion in 'Training Logs' started by ohgod123, Apr 2, 2008.

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  1. ohgod123

    ohgod123 OT Supporter

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    Decided it's about time I keep records of my progress.


    height: 5'7
    weight: hovering between 150-155
    bench: 225
    have been practicing squats and deadlifts, but not exactly sure how much I can really do. captain upperbody ftl

    Diet: being a college student living with 5 other ppl = shitty diet. I've been trying to clean up my diet and consume about 2000-2400 calories a day.

    Supplements: multivitamins and protein

    Monday: Chest/Tri
    Tuesday: Back/Bi
    Wednesday: Shoulders/Legs


    I'll throw in cardio on random days.

    Anyway, I'm always open to anything people have to say about my routine/what I should do, etc.
     
    Last edited: Apr 2, 2008
  2. ohgod123

    ohgod123 OT Supporter

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    Monday(chest/tri):

    Just came back from a week off(Spring break) so not looking to do anything too crazy.

    lat bench:
    45x10
    175x5
    175x5
    175x5
    175x5

    incline db press:
    50x10
    60x8
    70x6
    80x4

    iso decline machine:
    90x15
    140x10
    180x10

    dips:
    4 sets of 6(bodyweight)

    rope pulldowns:
    4x10
    4x10
    4x10
    5x10
     
  3. ohgod123

    ohgod123 OT Supporter

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    Tuesday(back/bi):

    preacher curl:
    bar + 40 x 10 x 1
    bar + 50 x 8 x 1
    bar + 60 x 6 x 1
    bar + 80 x 4 x 1

    seated incline db:
    25 x 10 x 4

    bent over rows(read these were good for overall body development -- just starting):
    50 x 10 x 2
    60 x 10 x 1
    70 x 10 x 1

    wide grip pullups(bodyweight):
    bodyweight x 10 x 3

    lat pulldowns:
    80 x 10 x 2
    90 x 10 x 1

    seated rows:
    80 x 10 x 1
    90 x 10 x 1
    100 x 10 x 1
     
  4. ohgod123

    ohgod123 OT Supporter

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    Shoulders(missed legs because got to gym too late):

    squats(practice run -- just trying to get the form right):
    45 x 10 x 1
    95 x 10 x 1
    115 x 10 x 1
    135 x 10 x 1

    db shoulder press:
    40 x 10 x 2
    50 x 10 x 1

    front raises:
    35 x 15 x 1
    45 x 12 x 2

    bb shrugs:
    115 x 15 x 1
    135 x 10 x 1
    135 x 10 x 1

    side lats:
    10 x 20 x 1
    15 x 10 x 2

    diet:
    lunch: 3x pizza from pizza hut(lol)
    dinner: plate of pasta with meat sauce from campus
    snacks: 2 lean pockets, some goldfish crackers, assorted chips
     
  5. evolude

    evolude OT Supporter

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    good height to be a BBr
     
  6. ohgod123

    ohgod123 OT Supporter

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    btw are my stats shitty/avg/good for my weight/height?
     
  7. ohgod123

    ohgod123 OT Supporter

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    Monday(chest/tri):


    lat bench:
    135x10
    160x8
    160x8
    160x8


    incline db press:
    50x10
    60x6
    70x4
    80x5

    iso decline machine:
    90x20
    160x10
    180x10

    dips:
    3 sets of 7(bodyweight)

    rope pulldowns:
    4x10
    4x10
    4x10
    5x10

    hanging leg raises
    3x15

    HIIT elliptical 10 min
     
    Last edited: Apr 10, 2008
  8. ohgod123

    ohgod123 OT Supporter

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    Tuesday(back/bi):

    deadlifts(still working on getting these into a routine):
    45 x 15
    115 x 10 x 2
    135 x 8 x 1
    155 x 5 x 1
    135 x 7 x 1

    bent over rows:
    45 x 10
    95 x 10
    115 x 8
    125 x 5

    bodyweight pullups:
    152 x 7 x 3

    preacher curl:
    bar + 40 x 10
    bar + 50 x 10
    bar + 70 x 10

    incline db curls:
    25 x 10 x 3

    misc:
    20 decline crunches

    10 bodyweight dips

    diet(once again shit):
    lunch: cup of chili + handful of goldfish crackers
    dinner: burger + breakfast burrito on campus + diet pepsi

    also:
    haven't taken protein for awhile...really wondering how that is affecting my results :0
     
  9. ohgod123

    ohgod123 OT Supporter

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    Thursday(shoulders/no legs ftl :| )

    db shoulder press:
    40 x 10
    45 x 10
    50 x 8 x 2

    bb rows:
    60 x 10 x 3
    80 x 5 x 1

    front raises:
    45 x 15 x 4

    db side lat:
    15 x 7 x 3
    20 x 10 x 3

    misc:

    chest:
    135 x 10
    185 x 5 x 2


    shit diet:
    lunch - subway footlong prime rib sub on wheat bread/light mayo

    dinner - plate of pasta with meat sauce + veggies

    dinner #2 - two in n out hamburgers
     
  10. ohgod123

    ohgod123 OT Supporter

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    Monday (Chest):

    lat bb bench:
    160 x 8
    160 x 8
    160 x 8

    then proceeded to wait about 20-30 min for incline bb bench(which totally fucked me)

    incline bb bench:
    115 x 7
    135 x 7
    135 x 7
    145 x 7

    decline bb bench:
    135 x 7
    135 x 7
    165 x 8
    185 x 8

    fly machine:
    145 x 10
    190 x 10
    205 x 8

    overall shitty workout but w/e :p

    shitty diet:
    lunch: lean cuisine + original strawberries wild from jamba juice
    dinner: breakfast burrito + one slice of pepperoni pizza
     
  11. ohgod123

    ohgod123 OT Supporter

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    Tuesday(back/bi):

    deadlifts:
    95 x 7
    115 x 7
    135 x 7
    155 x 7
    175 x 7

    bent over rows:
    45 x 15 x 3
    95 x 10
    115 x 10
    135 x 5 x 2

    bodyweight pullups:
    4 x 7

    seated rows:
    70 x 10
    80 x 10 x 2

    preacher curls:
    bar + 40 x 10
    bar + 60 x 8
    bar + 80 x 5

    elliptical HIIT:
    15 minutes 275 calories 2 miles

    diet:
    lunch: fruit + yogurt. eggs, 2 hashbrowns, 2 sausages, 2 bacon
    dinner: small plate of spaghetti. then bigger plate later with tuna sandwich + diet pepsi.
     
    Last edited: Apr 16, 2008
  12. ohgod123

    ohgod123 OT Supporter

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    Thursday(shoulders/some legs/some tris):

    shoulders:

    seated military press:
    45 x 10
    95 x 10
    95 x 10
    115 x 8

    front raises:
    45 x 12 x 4

    db site lats:
    20 x 10 x 4

    db shrugs:
    110 x 10
    130 x 10
    150 x 10
    150 x 10

    legs - first time doing legs in a long time

    squats:
    45 x 10
    135 x 10
    135 x 10
    155 x 7
    185 x 5

    leg extension:
    7 x 10
    8 x 10
    8 x 10
    8 x 10

    triceps

    unassisted dips:
    4 x 10

    rope pulldown:
    4 x 10
    5 x 10
    6 x 10
    7 x 8

    cardio

    elliptical HIIT:
    15 min 2 miles 275 calories

    shitty diet:
    lunch: chipotle burrito bol + shared chips and guac
    dinner: pasta and breakfast burrito
    after dinner: 2 drinks at bar + carne asada fries + 1 more coke

    :p
     
    Last edited: Apr 18, 2008
  13. ohgod123

    ohgod123 OT Supporter

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    Monday 4/21/08 (chest) *worst chest workout yet*

    db lat bench:
    50 x 10
    60 x 10
    70 x 10
    fail on 80s?

    comment: dunno whats wrong with me here...could be because it's my first time doing db lat bench.

    incline db bench:
    50 x 10
    60 x 10
    70 x 8
    80(fail)
    80(fail)
    80 x 2

    decline bb bench:
    135 x 10
    175 x 6
    185 x 5

    fly machine:
    145 x 10
    160 x 8
    160 x 6

    abs:

    medicine ball decline situps:
    3 x 20

    oblique exercise where i grab a 45 and lean to each side(dunno what it's called):
    3 x 12

    Diet over weekend was terrible, slept late, drank a bit...all of that might've contributed to the shitty workout. Need to start shaping up and taking whey protein again ugh.
     
    Last edited: Apr 22, 2008
  14. ohgod123

    ohgod123 OT Supporter

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    Tuesday 4/22/08 (back/bi)

    deadlifts:
    45 x 10
    135 x 10
    155 x 7
    185 x 7
    205 x 5

    bb bent over rows:
    45 x 10
    95 x 10
    115 x 10
    115 x 10

    bodyweight pullups:
    2 x 9

    preacher curl:
    bar + 40 x 10
    bar + 50 x 6

    i'm wondering if deadlifts/barbell rows/pullups killed my preacher curls?

    hammer curls(standing):
    15 x 15 x 3

    abs:
    hanging leg raises:
    3 x 20

    diet:
    subway foot long italian bmt for lunch
    spaghetti for dinner
     
    Last edited: May 3, 2008
  15. K20Z3

    K20Z3 New Member

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    ^^ umm probably the pullups and the rows killed your preacher curls.. on the pullups are you keeping your chest up and not caving it in?
     
  16. ohgod123

    ohgod123 OT Supporter

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    yeah i keep my chest up during my pullups i think
     
  17. ohgod123

    ohgod123 OT Supporter

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  18. ohgod123

    ohgod123 OT Supporter

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    Do you guys think doing a modified version of the '300 exercise' will be overtraining? I want to do 100 reps instead of 300.
     
  19. K20Z3

    K20Z3 New Member

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    What are your goals?? and to me 100 reps just seems pretty stupid
     
  20. ohgod123

    ohgod123 OT Supporter

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  21. ohgod123

    ohgod123 OT Supporter

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    My primary goals are muscle definition right now...so I'm trying to focus on diet cleaning and I thought that adding a modified 300 workout might help with the toning.
     
  22. ohgod123

    ohgod123 OT Supporter

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    Monday April 28th, 2008 - Chest + modified 300 workout

    bb lat bench:
    185 x 4
    185 x 4
    185 x 4
    185 x 4
    185 x 4

    bodyweight dips:
    157 x 25

    tricep pulldown:
    4 x 10
    5 x 10
    6 x 10

    modified 300 workout (this was killer...i'm also new to some of these exercises):
    a) Pullups - 10 reps
    b) Deadlifts with 135lbs - 15 reps
    c) Pushups - 20 reps
    d) 24-inch Box jumps - 10 reps
    e) Floor wipers - 10 reps
    f) Single-arm Clean-and-Press with 25 lbs db - 27 reps
    g) Pullups - 10 reps

    total reps: 102 :p

    cardio:
    5 min of half-assed HIIT for total of half mile

    diet:
    lunch: chicken strips + meat lasagna
    dinner: chicken + brown rice + veggies
     
    Last edited: Apr 30, 2008
  23. ohgod123

    ohgod123 OT Supporter

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    k just read up on the 300 workout -- apparently it is not so much of a workout than it is a test. so i guess someone that can actually complete this workout is really fit. I guess I'll try this workout once a month or twice a month :p
     
  24. ohgod123

    ohgod123 OT Supporter

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    Tuesday April 29th, 2008 - Back + Bi

    preacher curls(still have no clue how much the preacher curl bb weighs):
    40 + bar x 10
    50 + bar x 6
    60 + bar x 8
    80 + bar x 5

    incline db curls/hammers:
    20 x 10
    20 x 10
    20 x 10
    25 x 10

    deadlifts:
    133 x 7
    155 x 7
    170 x 7
    199 x 5
    199 x 5

    bb bent over rows:
    95 x 10
    95 x 10
    95 x 10
    95 x 10

    lat pulldowns:
    9 x 10
    10 x 10

    cardio:
    HIIT 10 min = 1.5 miles 8 intervals

    misc:
    bb bench: 135 x 10

    btw could someone link me or tell me approximately how many calories HIIT burns after the running?
     
    Last edited: Apr 30, 2008
  25. daneeyah

    daneeyah Guest

    How much cals/fat/carbs/protein are you aiming for per day?
     
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