PreemO's lightweight training log

Discussion in 'Training Logs' started by PreemO, Mar 7, 2005.

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  1. PreemO

    PreemO OT Supporter

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    Sunday, 3/6, Chest/abs & core rehab (sustained a lower back injury)

    Barbell flat bench: 275x6x2
    Incline bench: 225x6, 225x4 (dunno what happened)
    Decline DB: 100sx7x2

    trunk twisters on free motion machine: 22.5lbsx8x2
    side bends on hyperextension: 45lbsx8

    also weighed in. 149 :(
     
  2. GOGZILLA

    GOGZILLA Double-Uranium Member

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    :ugh: time to pull it together pal
     
  3. JordanClarkson

    JordanClarkson OT Supporter

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    how tall are you?
     
  4. PreemO

    PreemO OT Supporter

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    5'6-7" :hs:
     
  5. PreemO

    PreemO OT Supporter

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    well havent been able to do legs (squats and DLs) for past 6 weeks, so i prolly lost everything below my waist. including penos size
     
  6. Gutrat

    Gutrat "GET DOWN..."

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    True Story.
     
  7. PreemO

    PreemO OT Supporter

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    woops neglected this for awhile...

    wednesday, 3/9, back day

    pulldowns: 17 plates x 6, 18 plates x 6
    single arm cable rows: full stack x6x2
    low row: 17 plates x 6
    seated row: 16 plates x 6

    opted out of doing shrugs, was getting kind of hot inside the gym and with no A/C makes it unbearable. earlier did a max attempt on flat bench. put up 325 last week, so attempted 335 twice. first time blasted off my chest then lost balance. 2nd attempt i came within a freakin inch of locking out :(



    oh yeah, weighed in at 152. woot
     
  8. PreemO

    PreemO OT Supporter

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    shoulders, 3/11


    BB military press: 185x6x2, did 225x2 for the hell of it
    DB lateral raises: 35sx6x2
    reverse flies: 140lbs x 6 x 1
    shrugs: 315x8x2
     
  9. GOGZILLA

    GOGZILLA Double-Uranium Member

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    haha keep eating and work on some pin presses, 4 board press and floor press for that lockout
     
  10. timberwolf

    timberwolf New Member

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    :bowdown:
    seated or standing?
     
  11. jonno

    jonno New Member

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    probably seated.. either way :bowdown:
     
  12. PreemO

    PreemO OT Supporter

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    they were done seated, i sustained a lower back injury about 6 weeks ago, still hasn't fully healed.


    sunday, 3/13, chest & minor ab work
    flat BB: 285 x 6, 285 x 5
    incline BB: 225 x 6 x 2
    decline BB: 135 for 24 :mamoru:
    ab crunch machine: full stack x 10 x 2
    cable crunch: 80lbs x 10 x 2
     
  13. PreemO

    PreemO OT Supporter

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    monday 3/14, bis/tris

    DE movement: 3 board press: 225x2x7
    tate presses: 70sx6, 65sx6
    french curl: 110x10x1
    cable curls: 110x6x2
    DB supinated curls: 45x8x2
    single arm DB hammer grip curls: 22.5sx10x2

    if ur wondering why the curls are weak sauce, ive found my arms (biceps) responding better to higher volume. put on a quarter inch in 4 weeks:)
     
  14. Filmboy44

    Filmboy44 Guest

    what are tate presses?
     
  15. PreemO

    PreemO OT Supporter

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    [​IMG] extend upwards.


    wednesday 3/16, back

    pull downs: 245x6, 260x6
    seated row: 230lbsx6x2
    low row: 16 platesx6x2

    got the new digicam yesterday. so i took a new back shot for ur viewing pleasure. not too much diff, arms are 1/4 in. bigger, although they don't look it. surprised my legs don't "look" any smaller despite not having squatted in almost 2 months. no deadlifting either :wtc:
    [​IMG][​IMG]
     
    Last edited: Mar 17, 2005
  16. PreemO

    PreemO OT Supporter

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    friday, 3/18, shoulders

    BB military press: 205 x 6 x 2
    DB lateral raises: 30s x 10 x 2
    rear delt flyes: 140lbs x 6 x 2 on machine
    DONE


    got stapled with a 335 attempt in front of all my students :(
     
  17. Cheeks

    Cheeks New Member

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    Could you perhaps post your Heavy?
     
  18. PreemO

    PreemO OT Supporter

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    sheet a little behind on this.
    Sunday, 3/20, originally chest/abs, but shoulder got kind of tight on flat BB warmup, did lower back rehab, abs, and really light shit


    abs twisters on decline w/ 25lb DB x8x2
    machine crunch: full stack + 2 plates x 8 x 2
    SLDLs, squats, GMs with just barbell x 20 x 2


    monday 3/21, back
    pulldowns: 275lbs x 6 x 1, 260lbs x 6 x 1
    hammer strength iso row (both grips): 3 plates x 6 x 2
    free motion single arm cable row: full stack x 6 x 1
    hyperextensions: body wt. x 20 x 2
     
  19. Section 8

    Section 8 New Member

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    Are you on any supplements currently?
     
  20. PreemO

    PreemO OT Supporter

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    so i'm at a crossroads in my training. ive finally reached 165 and decided to resurrect my log so that it'll force me to keep up to date with my training and record everything.

    160 was an elusive weight for me for the longest time. i finally broke it, and then some, in a very short period of time. however that quick weight gain has its consequences :( i just took some pics today and realized how much bf i've put on. a good 2-3%. my shoulders and back have grown the most and even my chest. i would post the pictures i took today but after comparing to some of my pics at 154 i feel kind of shitty as to how much fat i've put on. so i'll keep them and use them later.

    so here's my dilemma. either 1) try and maintain this weight and eventually lean up or 2) start a cutting regimen. due to my impatient nature, i think im going to opt for 2), and secondly it should be interesting i've never had to cut before, so we'll experiment along the way. it's quite a humbling reality to know that i've put on a significant amount of bf, when before i tried to bulk i ate even shittier with no increase in bf. i hope that by the end of the cutting phase that i'll still be 160.

    my strategy will go as follows. week 1 im gonna try and aim for a 3300-3500 cal diet and reduce my carbohydrates by 100g. week 2, keep the cals the same, increase protein ratio to 35%. weeks 3-8 im going to try and aim for a 45:45:10 ratio and maybe a 3000 cal diet.

    anyhow todays diet and workout
    Shoulders
    DB shoulder press: 95s x 6 x 2, 70s x 10
    upright rows: 85lbs x 10, 90lbs x 8 x 2
    machine lateral raises: 70 x 8 x 2
    machine military press: 90 x 10 x 2
    forgot to do rear delt work

    treadmill: 1 mile, dunno how many cals

    Diet:64/30/6 2500cals
     
  21. GOGZILLA

    GOGZILLA Double-Uranium Member

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    400 grams of protein??
     
  22. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    Preemo, how did you injure your lower back? Was it lifting related?
     
  23. PreemO

    PreemO OT Supporter

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    a 45:45:10 will be ~330g protein. i think i might opt for a 40:40:20. didn't realize how much protein that was. i dont think i'll ever intake more than 300g protein even while cutting

    yeah i hurt my back somehow, must have been chronic or a muscle imbalance because it wasn't an isolated incident. no symptoms now, but i do feel a slight twitch on DL max attempts

    anyhow first day of the diet and i hate it already. my snack/meal between 1-3 isn't filling. so i ate my 2nd sandwich a little earlier than usual. today's work out

    squats: 315 x 3 x 2, 225 x 6 x 1
    leg press: 5plates + 25lb plate x 6 x 1 , 5 plates x 6 x 1, 5 plates + 10lb plate x 6 x 1
    leg curl: 40,50,60 x 8 x 1
    leg extention: 210 x 6 x 2
    one legged squats: 135 x 8 x 3

    treadmill: 1 mile, no clue cals

    diet:55/30/15 3280cals

    i think i might look into different weight gainer/protein blends, cuz every serving i have (i take two servings a day) each has 126g of carbs :o

    heres my fatty pic, u can guess which is current:(

    [​IMG]
     
    Last edited: May 2, 2006
  24. Durk

    Durk New Member

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    :bowdown: :bowdown: :bowdown:
     
  25. PreemO

    PreemO OT Supporter

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    i think the lighting at my gym is playing tricks on me. today was chest and tris, and during incline DBs i saw striated medial heads on my triceps. wtf.

    keeping with the diet sucks ass. i get SUPER hungry.

    workout, chest/tris

    flat BB: 275x6x2, 225x8x1
    incline DB: 105sx6x2
    incline BB: 135x10x2
    decline BB: 155x10x2
    pec dec: 140x10x2

    dips: bw+40lbsx12x2
    french press machine: 80x12x1, 90x10x1, 100x8x1
    press down machine: 90x8x2

    treadmill: 1 mile

    diet:57/28/14 3500 cals
     
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