RacerJ's log

Discussion in 'Training Logs' started by RacerJ, Sep 4, 2009.

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  1. RacerJ

    RacerJ New Member

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    Weight : 155
    Height : 5'10

    My upper body isn't very muscular, and lower body is bulky. I want to increase mass in my upper body, and increase strength w/o bulking in my lower body. I'm pretty disappointed with the weight I'm putting up right now, so my main goal is really just to increase performance in all areas. ANY ADVICE IS APPRECIATED!!

    Routine (subject to change). I have an A/B routine... currently trying to hit the gym twice a week. I know I'll probably need to go three times a week if i really want to build good mass, but for right now I'm trying to see how my schedule is going to work.

    For supplements, just taking fish oil and protein powder

    A
    2x Chest
    2x Tricep
    1x Shoulder
    1x Quads
    1x Calves
    1x Abs

    B
    2x Back
    2x Bicep
    1x Forearms
    1x Traps
    1x Hamstrings
    1x Abs

    Chest exercises
    Bench
    Incline
    Decline
    Machine chest press
    Fly

    Tricep exercises
    DB skullcrushers
    Pulldown
    Seated tricep machine
    Dips

    Shoulders
    Overhead Press
    Lateral Raise

    Quads
    Leg Press
    Leg Extension
    Squats

    Calves
    Calf Machines

    Abs
    Ab Machines
    Roman Chair

    Back
    Seated Row
    Lat Pulldown
    DB Row

    Biceps
    DB Curl
    BB Curl
    Preacher curl
    Machine curl

    Forearms
    Forearm curl

    Traps
    Shrugs

    Hamstrings
    Reverse Leg Curl
     
    Last edited: Sep 4, 2009
  2. RacerJ

    RacerJ New Member

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    9/4... first workout in 2 months

    Bench
    95x10
    95x10
    95x6 :ugh:

    Leg press
    180x10
    180x10
    180x10

    Tricep Extension machine
    55x10
    55x10
    55x10

    Calf raise
    120x10
    150x10
    150x10

    Lateral Raise
    55x12
    60x10
    60x8

    Seated dip machine
    95x12
    95x10
    95x10

    Incline chest (terrible set)
    55x6
    55x5 :hsugh:

    Ab crunch machine
    80x20
    80x20


    Overall a pretty shitty first day back. Will be doing 3x10 sets for a few more workouts until my body is ready to add more weight
     
  3. RacerJ

    RacerJ New Member

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    9/8, B day

    DB Rows
    35x10
    35x10
    35x10

    Preacher Curl
    25x10
    35x10
    35x10

    Leg Curl machine
    80x12
    95x10
    95x10

    Lat pulldown
    85x10
    85x8
    85x7... i think the preacher curls sapped my bi's

    DB shrugs
    37.5x10
    37.5x10
    37.5x10... on the last rep of these sets, i held the shrug for about 10 seconds before letting it go

    DB curl
    20x7
    20x6... again, i think my bi's were pretty worn out at this point

    Ab machine
    90x15
    90x15
    50x50

    didnt feel as shitty of a workout as last time. i didnt have time for forearms, but i'm considering just getting rid of those altogether and adding an additional bicep exercise or something. i also want to find another trap exercise besides shrugs.

    tomorrow i'm hoping to go back for my A day. probably one or two more 3x10-type workouts just to get back into it before i start upping the weight and changing the reps.
     
  4. RacerJ

    RacerJ New Member

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    9/9
    Alright... workout #3, A day. Glad I've been pushing myself to keep going... if I can just keep doing this for another week or so, hopefully I'll be able to get into a solid routine

    Bench
    95x10
    95x10
    95x8

    DB Skullcrushers
    35x10
    35x10
    35x8

    Machine overhead press
    50x10
    50x8
    50x7
    30x16... decided to do a few drop sets today, this being the first

    Incline chest machine
    50x6
    40x8... my chest was completely beat at this point

    Leg press
    180x10
    180x12
    230x10

    Tricep extension machine
    55x10
    60x6
    30x24... another drop set

    Calf raise machine
    150x14
    165x12
    165x10

    Obliques
    2x25... did this on a flat bench with my legs sideways. felt strange, so i decided to move to an ab machine and do those sideways
    50x20x2
    50x20x2

    Overall, a pretty decent workout considering it's only my third time back. Very disappointed on the bench though, 3 months ago I was getting up to 115/120, and now i'm stuck at 95. One thing that's really bothering me is my inability to do more than 1 full chest exercise. I know I'm pushing myself on bench, but I didn't think I was just completely sapping all my strength there. May have to look into a different combination of chest exercises or something. My first workout annihilated my legs, but I can definitely feel the strength coming back on the leg press. Was getting up to 320 previously, so hopefully we can get back up there. Want to start doing squats at some point as well

    Also thinking about starting a creatine supplement. Every time I've worked out in the past I've only used protein, and I definitely need something to give me a little extra push on those last few reps. Time to research...
     
  5. RacerJ

    RacerJ New Member

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    9/14
    Back from a weekend off. B day

    Seated Row
    85x10
    85x10
    85x10

    BB curls
    45x10
    45x10
    45x10

    Leg curl
    95x10
    95x10
    95x10

    Lat pulldown
    85x10
    85x10
    85x10

    DB shrugs
    37.5x10
    37.5x10
    37.5x10... at the end of each of these sets i held the last rep for 5-10 seconds

    Ab crunch machine
    90x16
    90x16

    Bicep curl machine
    55x10
    70x6
    35x18... drop set. I found this machine a lot easier than most

    Back raise
    25x20
    25x20

    Finally getting my body used to going back to the gym. For now I'm going to try to switch to a 12/8/5 routine on the main exercises (chest, back, bis, tris) and 3x8 on my secondary ones. Pretty much completely dropped forearms from my routine, as I've never seen results with that. Will have to add another exercise to my B routine, probably something for lower back.
     
  6. RacerJ

    RacerJ New Member

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    9/22... been over a fucking week since i went last. fail

    A day, chest + tri

    Incline press machine
    45x12
    65x8
    80x8
    95x5... all of these were pretty easy, and didnt take much effort

    Leg press
    180x16
    270x10
    270x10, all relatively easy again

    Machine pulldown (tricep extension)
    70x12
    75x8
    75x6

    Machine fly
    90x12
    105x8
    105x4
    60x14... burnout. both sets of 105 were pretty rough

    Lateral raise
    60x12
    65x8
    70x5... last 2 sets were rough

    Dip machine
    135x12
    165x10
    180x10... all pretty easy

    completely skipped calves and abs, had no energy left towards the end. getting pretty fucking sick of being tired as shit when i go to the gym... gonna start injecting some caffeine into my bloodstream if things dont change.

    the whole 12/8/5 split is pretty good, but i'm definitely not doing each set at the appropriate weight level. i think i need to research this a bit more so i can figure out what exactly i need to be doing.
     
  7. RacerJ

    RacerJ New Member

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    9/25, B

    Seated Row
    100x10
    105x8
    105x8

    Preacher curls
    45x8
    45x8
    45x8... awesome set. arms felt dead after last rep

    Leg curl
    95x10
    105x8
    110x8

    Lat pulldown
    85x10
    100x8
    100x5 (failure)

    DB shrugs
    37.5x10
    37.5x10
    37.5x10... held last rep of each set for 10 seconds

    Machine curl
    50x8
    50x3
    30x10... burnout. arms were completely dead by this point

    Back raise
    25x20
    25x20... good weight. really felt it towards the end of the 2nd set

    Roman chair leg raise
    25
    20

    and ~7 minutes on the treadmill. my ears kept popping when i was on the treadmill, which was really uncomfortable, so i stopped.

    Overall a pretty good workout. I'm slowly moving up in weight, and I felt really good a/b the preacher curls as well. I want to find more bicep exercises that aren't just curls, since the first set of bi exercises usually wears me out
     
  8. RacerJ

    RacerJ New Member

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    fuck, it's been awhile. last week was fucking crazy at work, so i didnt really have the drive to hit the gym. went to ACL (music festival) fri/sat/sun, so didnt have any chance to work out on the weekend either.

    10/6, A

    Incline machine (all the free weight benches were taken :ugh:)
    70x14
    95x8
    100x8
    110x5... good set

    DB Skullcrushers
    35x10
    35x8
    37.5x6

    Leg Press
    180x16
    270x10
    270x10

    Machine fly
    90x12
    105x8
    110x8
    65x10... burnout set. sucks that i only pushed out 10

    Lat raise
    60x10
    65x6
    65x6

    Ab machine
    90x15
    90x15

    10 mins on the treadmill
     
  9. RacerJ

    RacerJ New Member

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    10/8, B. the gf convinced me to go... really fucking exhausted and not up for going to the gym, but went away. go me

    Seated Row
    100x8
    115x8
    115x8

    Preacher curls
    45x8
    50x8
    50x8... good, challenging set

    Leg curl
    110x8
    110x6
    100x6... wtf where'd all my strenght go

    Lat pulldown
    85x10
    100x8
    100x6

    Roman chair
    2 sets of 20

    ~12 minutes on the treadmill

    short, shitty session, but glad i went.
     
  10. RacerJ

    RacerJ New Member

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    10/15, A

    Bench
    95x10
    105x8
    105x8... good weight/set

    Skullcrushers
    35x10
    35x10
    35x8... think my tri's were hurtin from bench

    Leg Extension
    130x10
    150x8
    150x8

    Fly machine
    95x12
    105x10
    120x4
    60x24... burnout

    Lateral Raise
    55x12
    60x8
    65x8
    80x2

    Cardio
    15 minutes on treadmill

    another short workout, but good. on bench i'd like to do something like 12x8x8x3, but it sucks not having a spotter. i guess i could use a smith machine, but i feel like a douche using it with only 105 lbs :mamoru:
     
    Last edited: Oct 16, 2009
  11. RacerJ

    RacerJ New Member

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    10/20, B

    Seated Row machine
    105x10
    120x8
    120x8

    BB Curl
    50x10
    50x10
    50x8

    Leg Curl
    100x8
    90x10
    90x8... what the hell. how am i losing strength like this

    Back Raise
    25x20
    25x15

    Machine Curl
    40x12
    50x8
    50x8

    Roman chair
    25
    20

    ~12 mins on treadmill

    my band has started practicing pretty hardcore lately, so i havent had as much of a chance to hit up the gym. still trying to go whenever possible though so i dont just stop going completely. i'm starting to see some small gains on back and bi exercises, so yay. i've pretty much cut forearms and calves from my routine though
     
  12. RacerJ

    RacerJ New Member

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    10/27, A. I hate how I'm only going once a week... gonna try and go tomorrow

    Bench
    105x8
    105x8
    115x5

    DB Skullcrushers
    35x10
    37.5x8
    37.5x8

    Machine shoulder press
    50x10
    55x8
    55x5

    Leg press machine
    190x10
    190x12... this machine felt really weird. decided to stop after this set

    Rear delt pec fly machine
    50x10
    65x8
    65x3

    Tricep extension machine
    65x10
    80x8
    80x3

    Roman chair
    20
    20

    decent workout, nothing special though. didnt do cardio because i felt like shit when i got there to begin with.
     
  13. RacerJ

    RacerJ New Member

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    11/3, B. Failed at going twice last week. REALLY gonna try to go on thursday to make it twice a week. Allergies really fucked with my shit today, so this was an extra-short workout

    T-bar row
    70x8
    70x8
    70x10... clearly shoulda moved up in weight here. havent done this exercises in a while though

    Machine curl
    80x8
    85x5
    85x3
    50x12. good set

    DB shrugs
    40x10
    40x10
    40x10

    Seated Row
    115x8
    115x8
    115x8

    Stationary bike
    ~13 minutes
     
  14. RacerJ

    RacerJ New Member

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    11/5, A. Yay two times in a week!

    Bench
    105x8
    105x8
    115x6

    Skullcrushers
    35x10
    37.5x10
    40x8

    Leg Extension
    135x12
    150x8
    150x8

    Incline chest press machine
    95x8
    95x6
    95x3, yikes

    Lat raise
    60x10
    65x10
    75x4

    Assisted dip
    65x10
    50x7... had to stop. this shit hurts my collarbone for some weird reason

    Ab crunch machine
    70x20
    90x20

    I'm starting to not feel the workouts afterwards anymore. I need to either start going more, put up more weight, or find a better routine.
     
  15. Blade

    Blade Time to swolercize

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    you should check into the 5/3/1 routine. it might help you better manage 2 workouts a week and still put on mass.
     
  16. RacerJ

    RacerJ New Member

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    interesting... link?
     
  17. Blade

    Blade Time to swolercize

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  18. RacerJ

    RacerJ New Member

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    11/7, B... omfg 3 times in a week. I chalk this up to teh gf being outta town and not drinking/going out last night. feels good man

    Seated row
    115x8
    130x8
    145x6

    Hammer curl
    22.5x10
    25x6
    25x4... fucking left arm holding me back

    Leg curl
    95x10
    110x8
    110x8

    Lat pulldown
    85x10
    100x8
    100x6

    Curl machine
    65x10
    80x3
    50x5... burnout lolz

    DB shrug
    40x12
    40x12
    40x12

    Side bend
    25x15x2
    25x20x2

    Roman chair leg raise
    25
    25

    feelin good on a lot of the back/bi exercises, trying to step up the weight now. I ordered some NO Shotgun packets this morning just for the hell of it, so we'll see how that works out. For the 5x3x1 thing, I'll have to research it more before incorporating it into my workout
     
  19. RacerJ

    RacerJ New Member

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    11/11, A

    Leg Press
    180x12
    270x10
    270x10

    Chest press machine (both benches were taken by fuckers who were on it for 20 minutes, ugh)
    140x10
    160x8
    160x4

    DB Skullcrushers
    37.5x10
    40x8
    40x8

    Shoulder press machine
    50x10
    60x5
    60x5

    Machine fly
    105x10
    120x5
    75x9... burnout, ehh

    Tricep extension machine
    65x10
    85x8
    90x4

    Crunch machine
    80x20
    100x20

    Seated dip
    135x10
    165x10
    180x7

    Overall a good workout. I got some VPX NO Shotgun packets today, so I took some of that before going. I think I took it too early before heading to the gym though, as I feel like my energy peaked before I went. Lesson learned for next time... I definitely felt a lot more concentrated, and seemed to have the energy to push that last rep in a set. We'll have to see if i can go to sleep tonight
     
  20. RacerJ

    RacerJ New Member

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    really busy week this week... no chance to head to the gym until friday probably
     
  21. RacerJ

    RacerJ New Member

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    11/27, B day. Finally back in the gym. Tried to take it kind of easy since i havent been in awhile, and ended up pulling a muscle in my lower back

    T-bar Row
    70x10
    70x10
    70x10

    Preacher curl
    45x10
    50x8
    55x4
    55x2

    Leg Curl
    95x10
    95x10... felt like shit after this one, so i decided to stop

    Lag pulldown
    85x10
    100x8
    100x8

    DB Shrug
    40x12
    40x12
    40x12

    Machine Curl
    50x14
    50x8... did both of these sets to burnout. decided not to do another one because my arms were tired as shit

    Side bend
    25x20
    25x20... hurt my back on this, ugh

    ~25 minutes of cardio

    cant believe i pulled something, gay. it hasnt limited me in any of my day-to-day stuff, but it just hurts when i turn a certain way. whatever
     
  22. RacerJ

    RacerJ New Member

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    finally gonna start going back to the gym... ugh, first time in like a month and a half, this is gonna blow. business travel/vacation/job promotion got the best of me in december/jan, but on excuses right? off we go
     
  23. RacerJ

    RacerJ New Member

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    god that sucked:

    bench
    95x12
    105x8
    105x7

    skullcrushers
    37.5x10
    37.5x10
    37.5x10

    Leg extension
    130x10
    130x10
    130x8

    Machine fly
    50x10
    65x6
    65x4

    Lat raise
    50x10
    60x10
    60x10

    Seated dip
    110x10
    110x10
    110x10

    ~20 mins cardio

    blah
     
  24. RacerJ

    RacerJ New Member

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    1/21

    Seated Row
    115x8
    115x8
    115x8

    Machine curl
    65x10
    80x10
    80x8
    45x20

    DB Shrugs
    40x2x16
    40x2x16
    40x2x16

    Lat pulldown
    85x10
    100x8
    100x8

    Leg curl
    90x8
    90x8

    ~10 mins cardio. i started feeling like shit towards the end here.
     
  25. RacerJ

    RacerJ New Member

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    1/26

    Leg press
    180x14
    270x10
    270x10

    Machine chest press
    110x10
    130x10
    130x6

    Machine pulldown
    40x10
    40x10
    45x10
    55x6

    Machine overhead press
    50x10
    60x6
    60x5

    Machine Fly
    50x10
    65x6
    65x6

    Tricep extension
    50x10
    70x6
    70x6

    Random ab shit

    tonight really fucking pissed me off for some reason. i HATE how little weight i'm putting up. i push myself so hard on some of these exercises, and just fucking fail sometimes. i know the routine i have isnt very good, but there's so many different routines out there that i have no idea where to even begin with one. maybe i should get a few personal training sessions just to get a workout routine down. and i'd think that even with what i'm doing i should be building more muscle than i am.

    the fact that i go twice a week isnt helping either, i know. i seem to have such a lack of motivation to go though. i have a strong desire to get broly and build some muscle, but jesus i dont have the motivation. i think it also doesnt help that im really self-conscious about how little weight im putting up when i go to the gym as well, which is retarded, but it's hard to change. my stupid fucking insecurities take over and cause me to dislike being at the gym when im there. if i could really and truly just not give a fuck, i think i'd be way more motivated to go and i could try a bunch of different routines, but my stupid ass inner voice takes over when im there. FUCK that shit
     
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