quixotes log

Discussion in 'Training Logs' started by JordanClarkson, Nov 5, 2008.

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  1. JordanClarkson

    JordanClarkson OT Supporter

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    current: 5'8 160lbs, 15-18% bf
    goal: get to 10-12% bf

    [​IMG]

    I made some protein donuts from lowcarber. These people replace the carbs with twice as many calories of fat. :nuts:

    WARMUP
    Dynamic stretches

    LEG DAY
    Squats 5x5
    95lbs
    135lbs x 2 (1 PL, 1 OLY)
    155lbs
    185lbs

    Hamstring curl freeweight machine
    10lbs 2x10
    25lbs 1x10

    Donkey calf raises
    25lbs 3x10

    Rotating calf machine
    300lbs 1x11
    400lbs 2x13

    BACK DAY
    Deadlift 5x5
    95lbs
    135lbs x 2
    155lbs
    185lbs

    Back extensions
    1x10

    Cable Pulldowns
    50lbs 3x10

    Seated cable rows
    50lbs 3x10

    ABS
    Leg lifts 3x10
     
  2. JordanClarkson

    JordanClarkson OT Supporter

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    WARMUP
    Dynamic stretches

    BICEPS
    Standing curls
    20lbs 1x10
    25lbs 2x10

    SHOULDERS
    Standing DB press
    20lbs 3x10

    Front DB raises
    20lbs 3x10

    Side DB raises
    20lbs 2x10

    Rear DB raises
    20lbs 2x10

    Felt pretty weak today. Dymatize elite is pretty good mixed with Vasoxplode (lemon) and water. Down 15lbs since June
     
  3. JordanClarkson

    JordanClarkson OT Supporter

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    WARMUP
    Bike 5mins 1.8 miles

    CHEST DAY
    Hammer decline
    90lbs 2x10
    110lbs 1x8
    140lbs 1x5

    Hammer incline
    50lbs 2x10
    70lbs 2x5

    FOREARMS
    Rear behind the back bar curls
    45lbs 1x25
    75lbs 1x15
    95lbs 1x10

    Arm spinner machine
    Medium 150 reps
    Heavy 50 reps

    Forearm curls
    30lbs 1x30, 1x20, 1x10

    TRICEPS
    Press downs
    40lbs 1x10
    50lbs 1x8
    65lbs 1x6
    80lbs 1x4

    Machine extensions
    40lbs 1x10
    50lbs 1x8
    65lbs 1x6
    80lbs 1x4

    Skull crushers
    30lbs 1x10, 2x8
     
  4. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    :bowrofl: You didn't.
     
  5. JordanClarkson

    JordanClarkson OT Supporter

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    :mamoru2:
     
  6. JordanClarkson

    JordanClarkson OT Supporter

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    WARMUP
    Bike 2 mins

    LEG DAY
    Squats 5x5
    95lbs
    135lbs
    155lbs
    175lbs
    185lbs

    Machine leg curls
    25lbs 1x10
    40lbs 1x10
    50lbs 1x8
    60lbs 1x6
    80lbs 1x4

    BACK DAY
    Deadlifts 5x5
    135lbs
    155lbs
    175lbs
    185lbs
    205lbs

    Hammer pulldowns
    50lbs 1x10
    70lbs 1x8
    90lbs 1x6, 1x4

    Rows
    20lbs 1x10
    50lbs 1x8
    70lbs 1x8
    90lbs 1x4

    ABS
    Correct leg lifts 2x10

    COOL DOWN
    Bike 3mins
     
  7. JordanClarkson

    JordanClarkson OT Supporter

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    Woke up at 158bs.

    BICEPS
    Standing hammer curls
    20lbs 3x10
    Standing curls
    25lbs 2x5
    Concentration curls
    30lbs 2x5

    SHOULDERS
    Standing DB press
    20lbs 1x10
    Side raises
    20lbs 3x10
    Front raises
    20lbs 3x10
    Rear raises
    20lbs 3x10
     
  8. JordanClarkson

    JordanClarkson OT Supporter

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    I was too lazy to hit the gym so I did chest/tri's at home

    DB press
    20lbs 4x12

    Pull overs
    20lbs 3x10

    CG DB press
    20lbs 3x12

    DB flies
    20lbs 3x10

    Skull crushers
    20lbs 3x10

    Tricep extensions
    15lbs 3x10

    Doing good at 159lbs. This is the longest time I've held weight under 160 since middle adolescence.
     
  9. JordanClarkson

    JordanClarkson OT Supporter

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    LEGS

    Lunges
    20lbs 3x10

    Overhead squats
    40lbs 3x10

    Bodyweight squats
    3x10

    Tabata squats
    4 mins

    Feels good man
     
  10. JordanClarkson

    JordanClarkson OT Supporter

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    BACK & BICEPS

    DB rows
    20lbs 1x10
    30lbs 2x10

    DB rows reverse grip
    30lbs 3x10

    Side bends
    30lbs 3x10

    DB deadlifts
    50lbs 4x10

    DB curls
    20lbs 1x10
    25lbs 1x10
    30lbs 1x6

    Dynamic stretches

    Working off 3831 calories day 2, 2800 calories day 1 :hyper:
     
  11. JordanClarkson

    JordanClarkson OT Supporter

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    CHEST, TRIS, SHOULDERS

    DB flyes
    20lbs 3x10

    DB press
    20lbs 2x20

    Pull overs
    20lbs 3x10

    DB CG press
    20lbs 2x20

    DB extensions
    20lbs 3x10

    Kickbacks
    20lbs 3x10

    Shoulders later
     
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