Paintballny's summer log

Discussion in 'Training Logs' started by Paintballny, Jun 3, 2006.

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  1. Paintballny

    Paintballny New Member

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    OK.. I am a powerlifter and currently compete at the 220lb weight class. My summer goals aren't exactly etched in stone yet but I am seriously considering dropping down to the 198lb weight class. I'll be keeping a log with photos and measurements starting as soon as I find a good gym here at home. I definately expect my lifts to plummet but my goal at the moment is to get down to 198 while preserving as much lean body mass as possible.
     
  2. MaineSucks

    MaineSucks OT Supporter

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    As long as you maintain at 210, competeing at 198 is fine
     
  3. Paintballny

    Paintballny New Member

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    Thats most likely my goal. I've been holding steady in the high 220s lately and its been really easy to get to 220 but I'd like to give 198 a go for my next meet (sometime after summer).
     
  4. uf20wop

    uf20wop OT Supporter

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  5. Paintballny

    Paintballny New Member

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    I've been thinking and I'm not quite sure if I'm going to stick with the 3x a week routine I have now which looks like:

    Monday - deadlift/accessory

    Weds - bench/accessory

    Fri - squat/accessory

    or going to my previous 4x a week program which was an upper/lower split.

    Either way I go my workouts will be based around heavy compound movements. I will be adding in cardio in the form of running (once I get my shin splint situation sorted) and cycling (roadbike). I will also be cleaning my diet up.

    As for supps its looking like:

    Daily Vitamin
    Fish Oil
    Creatine Monohydrate (cee doesn't agree with me)
    Protein (Muscle Milk and ON whey)
    and maybe a thermo or other fat burner (that new Burn3d one looks interesting)

    I'll be joining a local Powerlifter friendly gym monday (working out at home can only hold me over for so long).

    If you have any comments/suggestions please chime in.
     
  6. Paintballny

    Paintballny New Member

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    Ok tommorow starts my clean up week. I'll be upping water intake and reducing shit foods (I've been slacking since I moved home and its pissing me off). I'll also be joining a gym and getting a workout in. Still not sure what I am going to do but I am leaning towards the 4 day split as I have no job and I hate off days. Heavy compound lifts for the most part as mentioned before and supplemental/accessory work with special attention paid to areas I feel are lacking (lats/tris/abs). Oh I'll also be tracking cals with fitday again once I get my diet in check.
     
  7. MaineSucks

    MaineSucks OT Supporter

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    I tried the 3x a week program and didnt like it very much. I felt it wasnt enough and found myself going to the gym anyway. I really think that program was designed for older lifters that have started to feel the effects of heavy training over a long period of time. Especially at your level, I think 4x a week would still do you better.
     
  8. Paintballny

    Paintballny New Member

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    Yeah the 3x a week training always left me with the feeling of still wanting to do more so I figure since I have an obscene amount of free time I'll just use the extra day.
     
  9. Paintballny

    Paintballny New Member

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    Ok 2 days into my cleanup week. I am definately feeling week.

    Monday:

    Deadlifted 140x5, 230x5, 320x5, 410x1 <- was gonna go for 5 but christ did it feel heavy. I attribute this to my break and the lack of good pre workout nutrition..

    Power Good mornings
    135x5
    185x5
    185x5

    Lying leg curl
    4 sets of 10
    leg ext
    4 sets of 10

    seated calf raise
    4 sets of 15

    bicep curl
    4 sets of 8

    Leg raises
    20x2

    20 min cardio

    Tuesday:

    pull ups <-- major weakness and something I'd like to improve greatly
    wide grip
    2 sets of 3
    cg (bars point out)
    2 sets of 3

    Bench (bb)
    95x5
    135x5
    165x5
    175x5

    CG bench
    135x7
    155x7

    tri pressdowns
    6 x 8 (maybe a bit much)

    lat pulldowns
    6x6

    shrugs
    4x15

    crunches
    2x20

    20 min cardio



    I've been feeling things out. Strength is feeling pretty shitty at the moment. I'll be picking up some junk from Mike soon (sesamin/redacid maybe?) so any suggestions on supps would be appreciated.


    On a side note.. I met a girl who lifts on the gym's powerlifting team. Cute girl who seemed pretty nice. She told me I should go to a meet in July with the team but but who knows.
     
  10. Paintballny

    Paintballny New Member

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    ok.. gonna catch up on my log. I write down everything I just don't always bring my bag into my house so my updates may be sporatic. They will become a bit more constant though as I will be beta testing Controlled Lab's Green Magnitude as soon as it gets here and I will be mirroring my log on nutricraze's forum also. Along with that will be pictures and inital measurements for the product test.

    ok...

    Tuesday 6/6/06

    wide grip pull up
    3x2
    Close grip pull up
    3x2

    Bench - BB
    95x5
    135x5
    156x5
    175x5

    CG Bench
    135x7
    155x7

    Tri pressdown
    50x8
    70x8
    70x8
    80x8
    80x8
    80x8
    80x8 *shitty set.. too much volume.. lowered in following workouts

    Lat Pulldown
    150x6
    150x6
    150x6
    162.5x6
    150x6 * again too much volume.. lowered in following workouts

    Shrugs
    135x15
    225x15
    225x15
    225x15

    Cruches
    20x2

    20 min cardio
     
  11. Paintballny

    Paintballny New Member

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    Thurs 6/8/06 * this day will be switched with friday from here on out

    wg pull up
    3x2
    cg pullup
    3x2

    Bench DB
    40x8
    45x8
    50x8
    55x8
    60x8
    65x4

    Machine Pec Fly
    60x15
    75x15
    90x10
    105x10

    Tri ext (overhead rope)
    70x8
    100x8
    130x8

    Low Pulley Row
    105x10
    135x10
    165x10
    180x10
    210x10

    Lat Shrug (kelso shrug) on chest supported row.... didn't feel like I could isolate it well though.. need to prectice the movement a little more.. I will try this movement with dumbells on an incline bench next time.

    90x12
    90x12
    90x12
    135x12

    situps
    20x2

    20 min cardio
     
  12. Paintballny

    Paintballny New Member

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    Friday - 6/9/06

    Squat
    135x5
    225x5
    275x5
    315x1 * again I felt like shit and for some reason has no damn strength at all.

    Reverse Hyper *sadly my new gym does not have the nice reverse hyper like my last gym.. this one can only be loaded with 25's due to clearance issues..
    100x8
    100x8
    100x8

    Lying leg curls
    80x10
    90x10
    100x10
    110x10

    Leg ext
    75x10
    100x10
    112.5x10
    125x10

    Standing Calf Raise
    135x15
    175x15
    215x15

    Hammer curl
    20x8
    25x8
    30x8
    35x8

    Kneeling cable crunch
    70x20
    110x20

    20min cardio
     
  13. Paintballny

    Paintballny New Member

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    Monday 6/12/06

    Deadlift - sumo - used belt on last two sets.. felt better that day.. but 455 felt pretty damn heavy
    135x5
    225x5
    315x5
    405x2
    455x1

    Power Good Mornings (wide stance)
    135x5
    185x5
    185x5

    lying leg curl
    80x10
    90x10
    100x10
    110x10

    leg ext
    75x10
    100x10
    125x10
    150x10

    Donkey Calf Raise
    180x15
    240x15
    300x15
    400x10

    Preacher Curl (i don't count bar weight)
    20x8
    40x8

    Standing DB curl
    35x5
    40x5

    wrist roller
    10x2
    15x2
    20x2

    leg raise
    20x2

    20min cardio
     
  14. Paintballny

    Paintballny New Member

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    Tues 6/13/06

    wide grip pull up
    3x2
    close grip pull up
    3x2

    BB bench
    135x5
    155x5
    175x5
    185x2
    205x1
    225x1

    CG bench
    135x7
    155x7

    Tri pressdown
    40x8
    50x8
    60x8
    70x8
    80x8

    lat pulldown
    150x6
    162.5x6
    175x6
    200x6

    shrugs
    135x15
    225x15
    225x15
    275x10

    crunches
    20x2

    cardio
    20 min
     
  15. Paintballny

    Paintballny New Member

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    weds 6/14/06

    20 min cardio
     
  16. Paintballny

    Paintballny New Member

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    Friday (missed thurs) 6/16

    Squat
    135x5
    225x5
    275x5
    315x1
    365x1 - Belt

    Reverse Hyper
    70x8
    140x8
    140x8

    Lying Leg Curl
    80x10
    90x10
    100x10
    110x10

    Leg ext
    75x10
    100x10
    125x10
    150x10

    Seated Calf Raise
    90x15
    135x15
    180x15

    DB Curl (seated incline)
    25x8
    30x8
    35x8
    40x8

    Kneeling Cable Crunch
    80x10
    100x10
    120x10
    140x10
    160x10

    20 min cardio
     
  17. Paintballny

    Paintballny New Member

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    Sat 6/17

    Wide Grip Pull Up
    3x2
    Close Grip Pull Up
    3x2

    Incline BP
    95x5
    135x5
    155x5
    165x5

    Decline BP
    95x5
    135x5
    155x5
    165x5

    Tri Pulldown
    70x8
    90x8
    110x8
    130x8* hard/badform

    Low Pulley Row
    120x10
    150x10
    180x10
    210x10
    240x5

    Bent Over Side Raise
    20x12
    25x12
    25x12
    25x12

    Crunches
    20x2

    20 min cardio
     
  18. Paintballny

    Paintballny New Member

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    Monday 6/19

    Deadlift - Sumo
    140x5
    230x5
    320x5
    320x5x3

    Power Good Morning
    135x5
    185x5
    185x5

    Lying Leg Curls
    80x10
    90x10
    100x10
    110x10

    Leg Ext
    75x10
    100x10
    125x10
    150x10

    Standing Calf Raise
    175x15
    235x15
    295x15
    355x10 * hard/bad form

    Hammer Curl
    25x5
    30x5
    35x5
    40x5

    Forarm Rope Twist
    10x2 (up/down)

    Crunches
    20x2

    20 min cardio
     
  19. Paintballny

    Paintballny New Member

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    Tues 6/20

    WG Pullup
    3x2
    CG Pulluo
    3x2

    Flat Bench
    95x5
    135x5
    155x5
    175x5
    205x2
    225x3 * spotter helped when not asked.. bad lifts

    CG Bench
    135x7
    155x7

    Tri Pressdown
    70x8
    80x8
    90x8
    90x8
    90x8

    Lat Pulldown
    150x6
    162.5x6
    175x6
    187.5x6
    200x6

    Shrugs
    135x15
    225x15
    225x15
    275x15

    Kneeling Cable Crunch
    70x20
    100x20
    130x20

    20 min cardio
     
  20. Paintballny

    Paintballny New Member

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    from this point on all posts are copied from my Green Mag Log over at nutricraze..
     
  21. Paintballny

    Paintballny New Member

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    Just got my tub of Green Magnitude in the mail today. Here is a little backround on me. I am a powerlifter. My current best competition lifts (in Powerlifting Gear) are as follows:Squat - 452, Bench - 281, and Deadlift - 485. I have been lifting seriously since May of 2005. I compete in the 220lb class and for health and asthetic reasons I am planning on slowly cutting down to around 200lbs to compete in the 198lb class. I don't have a meet lined up for a while so I will be doing a 4 day split. I will update this log as often as possible but sometimes I don't have time to type up my workout after each session so I may post up 2-3 days worth of training at once, just so you don't wonder why if there is short lapse in my updates. I will be posting my official start weight and measurements along with pictures tommorow morning as I have already eaten today. I will conduct a weigh in weekly for this log.

    Current Supplements:
    Now ADAM daily multivitamin - 1 serving every day
    Now Omega-3 fish oil caps - 6 pills split into three servings daily
    Dynamitize Creatine Monohydrate - 5grams every day. This is obviously being dropped but I am listing it just so that everyone knows where I am at the moment.
    Muscle Milk/ON whey - Post workout or for extra calories.

    Initial Impressions of Green Magnitude:

    The packaging is nice. The tub is similar to that of the Dynamitize Creatine. One nice feature is that Controlled Labs includes a long scooper which is nice since when you get down to the bottom of these tubs its a pain to shove your whole hand into them as you end up getting more product on your hands then into your scooper. The product is a light green powder that smells like sour apple blowpops. I will be taking a serving pre-workout (I did not take Creatine Mono today) and unless things change I will be taking it pre-workout from now till the log is complete. All comments and suggestions are welcome.. as are criticism.. as long as its back with suggestions on how to improve something.

    More to come!
     
  22. Paintballny

    Paintballny New Member

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    Ok just got back from the gym. Drank it on the way there. The taste was like a sour apple candy in the begining but it tasted almost salty at the end. I didn't shake up the tub though so some stuff may have settled and that might be the cause so I will cast judgement after I try it again. I had a good workout but didn't really notice anything different. Ofcourse this is just the first serving and I don't expect to feel anything yet.

    Here is today's workout:

    Squat -
    135x5
    225x5
    275x3
    315x2
    365x1

    Reverse Hyper -
    70x8
    140x8
    140x8

    Lying Leg Curls -
    80x10
    90x10
    100x10
    110x10

    Leg Ext -
    75x10
    100x10
    125x10
    150x10

    Standing Calf Raise -
    175x15
    215x15
    255x15
    295x15

    Bicep Curl
    25x5
    35x5
    40x5
    45x5

    Crunches -
    20x2

    20 min cardio
     
  23. Paintballny

    Paintballny New Member

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    Ok here are my starting measurements:

    6/23/06

    Neck Measurements – 16”
    Shoulder Width – 49”
    Chest measurements – 43.5”
    Waist – 39.5
    Stomach – 41.5
    Hips – 43.5”
    Biceps – left – 16.75” right – 16.625”
    Forearms – left – 13.5 – right – 13.75
    Thighs – left - 28.5 – right - 28
    Calves – left – 18 – right – 17.75


    These are as accurate as I could manage with my myotape. The method for taking these measurements is on this website: http://www.crosstrainer.ca/help/measuring.htm
     
  24. Paintballny

    Paintballny New Member

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  25. Paintballny

    Paintballny New Member

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    Friday 6/23

    Dumbell Bench
    40x5
    50x5
    60x5
    70x5
    80x5

    Wide Grip Pull Ups *Normally pullups are first but I forgot till after benching
    3
    2
    Close Grip Pull Ups
    3x2

    CG Bench
    135x7
    155x7

    Tri Ext (overhead cable)
    80x8
    100x8
    120x8

    Low Pulley Row
    125x10
    155x10
    185x10
    215x10

    Standing Press * haven't done these in a while... that big of a jump was a mistake and the last set really took a lot out of me.
    45x8
    95x8
    95x8

    Crunches
    20x2

    20 min cardio

    Workout/Green Mag Notes: Flavor was MUCH better today after I shook up the tub. I am guessing some of the flavoring settled. Still a hint of tart/saltyness at the end but definatly tastier. I had a great amount of energy in the gym but I did eat a high carb meal (thai tuna dish with rice) about an hr before lifting so I don't know what to attribute that to just yet. I haven't experienced any loss in strength that I usually get when I come off Creatine Monohydrate so thats good. I also had a lot more energy in the dumbell bench than normal. I also get pretty thirsty after drinking the green mag and it lasts for a little while. I pound water out of habit though so its no biggie for me.
     
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