optendo is pastie white

Discussion in 'Training Logs' started by optendo, Aug 22, 2006.

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  1. optendo

    optendo The next generation of console gaming!

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    08.07.2007
    Stats
    Height: 6'4''
    Weight: 200 lbs.
    set 1: 12 reps
    set 2: 10 reps
    set 3: 8 reps
    set 4: use weight from set 2, do as many reps as possible

    Day 1
    Arms
    Shoulders
    Upper Back

    Day 2
    Legs

    Day 3
    Chest
    Mid/Lower Back

    *Abs everyday
     
    Last edited: Aug 7, 2007
  2. Elfling

    Elfling New Member

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    Eat boy, eat! :wavey:
     
  3. optendo

    optendo The next generation of console gaming!

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    I eat like crazy trust me. I have a very high metabolism. So high that I tried for 3 years during highschool just to get bigger with a personal trainer. Those old pictures just before this last summer I ate nothing but pasta, eggs, steak, chicken, and fish every day. Pulling in close to 100-150$ grocery bill just for me every week. I gain the weight but I don't show it. I think I just get more dense. But yes I agree I will be eating a lot after the first week. I have the frig full of food waiting for me when I am ready.
     
  4. Elfling

    Elfling New Member

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    Any idea what caloric range you were eating in, and what your macros were?
     
  5. optendo

    optendo The next generation of console gaming!

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    I do not remember. It was a good 5 years ago lol. If you have tips please share. I mostly work out for my own self satisfaction, but when I do something I try and put my full effort in.
     
  6. Elfling

    Elfling New Member

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    http://forums.offtopic.com/showpost.php?p=15573239&postcount=1

    There's all the newb diet stuff. Offhand, I'd start with 13-15 cals per pound of bodyweight for you and see how you do. Keep your protein up, get your EFAs, eat your veggies, and don't worry about eating super-clean since you're trying to put on weight. Just don't go hog wild with the junk of course,and keep lifting heavy.

    Might do you good to keep a food journal this week, don't change your eating habits yet, and see how many calories you're taking in. That'll give you a rough idea of how much you can go up.
     
  7. optendo

    optendo The next generation of console gaming!

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    Finally after a week of burn-in I got my first real workout since summer started. I am currently playing soccer on Tuesdays and Thursdays which is a good relaxing workout. Every day I go to the gym I jog a mile, sprint 1 lap, and alternate different ab routines. Currently using the pulleys for most of the workouts as I don't have a partner to spot me.

    Back + Shoulders
    Lat (Pulley):
    100x10
    110x10
    120x10
    140x4 (pulley machine does 20lb increments after 120lbs)

    Lower Back (Machine):
    170x10
    180x10
    190x10
    200x5

    Shoulder Press (Pulley):
    80x10
    90x10
    100x10
    120x2 (again with the 20lb jumps)

    Rows (Pulley):
    80x10
    90x10
    100x10
    110x4

    Rolling Shrugs (Pulleys):
    250x10
    260x10
    270x10
     
  8. optendo

    optendo The next generation of console gaming!

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    I have been pretty busy lately with graduating college, Getting married, buying a house, honeymoon. I am posting my last 4 weeks of work out right now. I have been doing this routine for about 6 weeks and I am looking for another routine for the next 6 weeks. Any suggestions would be great.

    Week ending on 07/14/2007


    ' = couldn't do 8
    |# = num of reps if I did above 8

    Day 1 - Comment - 12 reps 10 reps 8 reps
    Biceps - pulley - 45 50 60'
    Shoulder Press - machine - 65 80 95'
    Triceps - single - 50 60 70'
    Shrugs - - 150 170 190|12
    Rev. Flies - - 70 90 100|10
    Full Abs - - 95 110 125|15

    Day 2
    - Comment - 12 reps 10 reps 8 reps
    Run - - 5 min
    Leg Press - Horizontal - 255 300 375'
    Calf Raises - Shoulder - 165 210 240|15
    Leg Curls - - 150 180 225|15
    Leg Lift - Abs Floor - 15 12 12

    Day 3 - Comment - 12 reps 10 reps 8 reps
    Rows - 2 Pulleys - 80 110 130|12
    Bench/Flies - Bench/Mach. - 110 130 160|10
    Lower Back - Dumbbells - 65 70 75|10
    Lat Pull Down - - 70 100 115|15
    Side Bends - 15 reps ea. Set - 0 25 25
     
    Last edited: Aug 3, 2007
  9. optendo

    optendo The next generation of console gaming!

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    Week ending on 07/21/2007

    ' = couldn't do 8
    |# = num of reps if I did above 8

    Day 1 - Comment - 12 reps 10 reps 8 reps
    Biceps - pulley - 45 50 60'
    Shoulder Press - pulley - 70 80' 80'
    Triceps - 2 hand pulley - 52 57 72'
    Shrugs - - 150 170 200|14
    Rev. Flies - - 70 90 110|10
    Full Abs - - 95 125 140|15

    Day 2
    - Comment - 12 reps 10 reps 8 reps
    Run - - 5 min
    Leg Press - Horizontal - 255 315 390|10
    Calf Raises - Shoulder - 165 210 270|15
    Leg Curls - - 150 190 255|15
    Leg Lift - air - 12 12 15

    Day 3 - Comment - 12 reps 10 reps 8 reps
    Rows - 2 Pulleys - 80 120 140|10
    Bench/Flies - flies - 110 140 180'
    Lower Back - Dumbbells - 65 70 80'
    Lat Pull Down - - 70 115 130'
    Side Bends - 15 reps ea. Set - 0 25 25
     
    Last edited: Aug 3, 2007
  10. optendo

    optendo The next generation of console gaming!

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    Week ending on 07/27/2007

    ' = couldn't do 8
    |# = num of reps if I did above 8

    Day 1 - Comment - 12 reps 10 reps 8 reps
    Biceps - dumbbells - 35' 25 35'
    Shoulder Press - pulley - 60 80' 80'
    Triceps - 2 hand pulley - 52 57 72'
    Shrugs - - 150 170 200|14
    Rev. Flies - - 70 90 120'
    Full Abs - - 95 125 155|12

    Day 2
    - Comment - 12 reps 10 reps 8 reps
    Run - - 5 min
    Leg Press - Horizontal - 255 330 405|15
    Calf Raises - Shoulder - 180 225 285|12
    Leg Curls - - 165 210 270|12
    Leg Lift - Abs Floor - 12 12 15

    Day 3 - Comment - 12 reps 10 reps 8 reps
    Rows - 2 Pulleys - 80 120 140|10
    Bench/Flies - Bench/Mach. - 110 140 180'
    Lower Back - Dumbbells - 65 70 80'
    Lat Pull Down - - 70 115 130'
    Side Bends - 15 reps ea. Set - 0 25 25
     
    Last edited: Aug 3, 2007
  11. optendo

    optendo The next generation of console gaming!

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    Week ending on 08/04/2007

    ' = couldn't do 8
    |# = num of reps if I did above 8

    Day 1 - Comment - 12 reps 10 reps 8 reps
    Biceps - dumbbells - 25 25 30'
    Shoulder Press - pulley - 50 60 70'
    Triceps - 2 hand pulley - 52 57 72'
    Shrugs - - 150 170 200|14
    Rev. Flies - - 70 90 120'
    Full Abs - - 110 140 170'

    Day 2
    - Comment - 12 reps 10 reps 8 reps
    Run - - 5 min
    Leg Press - Horizontal - 270 345 405|15
    Calf Raises - Shoulder - 195 240 300|12
    Leg Curls - - 180 225 285|12
    Leg Lift - Abs Floor - 12 12 15

    Day 3 - Comment - 12 reps 10 reps 8 reps
    Rows - 2 Pulleys - 100 120 150'
    Bench/Flies - Flies - 110 150 180'
    Lower Back - Dumbbells - 120 165 210|12
    Lat Pull Down - - 85 130 145'
    Side Bends - 15 reps ea. Set - 0 25 25
     
    Last edited: Aug 3, 2007
  12. MaineSucks

    MaineSucks OT Supporter

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    one post, man. not multiple
     
  13. optendo

    optendo The next generation of console gaming!

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  14. optendo

    optendo The next generation of console gaming!

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    Biceps (Dumbbells):
    12x20
    10x25
    8x30
    16x25

    Shoulder Press (pulleys):
    12x50
    10x60
    8x70
    8x60

    Triceps (2 hand pulley):
    12x50
    10x57
    8x71
    10x57

    Shrugs:
    12x160
    10x180
    16x200

    Rev. Flies:
    12x70
    10x90
    8x120
    8x100

    Full Abs:
    15x120
    15x140
    15x160 :ugh: feeling this one now!
     
  15. optendo

    optendo The next generation of console gaming!

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    Run:
    5 minutes

    Leg Press (seated):
    12x275
    10x360
    8x405 *max machine weight, moving to machine that you add weights separately:bigthumb:
    22x360

    Calf Raises (weight on shoulders):
    12x210
    10x255
    8x300 *max machine weight:bigthumb:
    12x255

    Leg Curls (seated):
    12x180
    10x225
    8x285 *max machine weight :bigthumb:
    22x225

    Leg Lifts, Abs (in air):
    reps 15
    reps 15
    reps 26

    edit: thinking about just pushing out as many as possible on my last set for legs since I max out on possible weights.
     
  16. optendo

    optendo The next generation of console gaming!

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    Rows:
    12x100
    10x130
    8x150
    10x130

    Bench:
    12x130
    10x150
    8x180
    10x150

    Lower Back:
    12x130
    10x180
    8x210
    24x180

    Lat Pull-down:
    12x85
    10x130
    8x130


    Side Bends:
    15x25
    15x25
    20x25
     
  17. optendo

    optendo The next generation of console gaming!

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    This week I am stictly doing cardio. Running 3 miles a day 3 times this week (Mon, Wed, and Fri).

    Edit: ok a fast paced jog really.
     
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