ralyks' Training log

Discussion in 'Training Logs' started by ralyks, Mar 9, 2005.

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  1. ralyks

    ralyks New Member

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    Age: 17
    Height: 6'2
    Starting Weight: 174 lbs
    Weight: 186 lbs
    Goal Weight: 195 lbs

    I started my "bulking" at the beginning of february, put on 10lbs in 2 weeks, then lost 4lbs in 3 days, and since then I've been trying to maintain 185lbs. Over the course of the next 2 weeks, I'm going to try putting on the remaining 10lbs and keeping it on. I started following this routine, while making changes to suit my needs and goals: http://www.bodybuilding.com/fun/south1.htm

    For my first week I'll post what I used to be able to do (if I was doing it), and how much I'm doing now, as well as the period between. Pictures might come later. Constructive comments welcomed.
     
    Last edited: Mar 9, 2005
  2. ralyks

    ralyks New Member

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    Monday -- Off.

    07.03.2005
     
    Last edited: Mar 14, 2005
  3. ralyks

    ralyks New Member

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    Tuesday -- Chest/Forearms

    20.07.2004
    08.03.2005

    Dumbell Chest Press
    10 x 45
    10 x 55
    8 x 65
    6 x 75

    Freeweight Benchpress
    10 x 135
    10 x 155
    6 x 185
    5 x 195

    Incline Benchpress (smith)
    6 x 90
    6 x 140

    Forearm curls
    30 x 55
    20 x 65
    20 x 65
     
  4. ralyks

    ralyks New Member

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    Wednesday -- Off, bad day.

    09.03.2005
     
    Last edited: Mar 14, 2005
  5. ralyks

    ralyks New Member

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    Thursday -- Bicep/Tricep

    25.07.2005

    10.03.2005

    Machine Preacher Curl
    10 x 70
    6 x 110

    Barbell curl
    10 x 55
    8 x 65
    6 x 75
    5 x 85

    Cable curls
    12 x 80
    10 x 100
    7 x 120
    6 x 130
    4 x 140

    Skull crushers
    12 x 55
    10 x 65
    8 x 75
    6 x 85
    6 x 85

    Cable Tricep Pressdown
    12 x 80
    10 x 120
    6 x 140
    5 x 160
    4 x 170
    (failed) 1x190
    (superset) 4x170 4x150 4x130 4x110 4x90 4x70 6x50
     
  6. ralyks

    ralyks New Member

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    Friday -- Legs (all exercises done using both legs unless otherwise specified)

    11.03.2005

    Leg Extension
    8 x 105
    6 x 210
    (each leg)8 x 105
    (each leg)7 x 120
    (each leg)6 x 135
    (each leg)6 x 150
    (each leg)6 x 150
    8 x 255

    Leg curl
    12 x 150
    9 x 165
    8 x 180
    7 x 195
    6 x 210
    6 x 210
    10 x 150

    Smith squat
    15 x 155
    10 x 205
    8 x 255
    6 x 105 (full range, stretch, cool down)

    Standing Calf
    12 x 155
    10 x 170
    6 x 200
    5 x 235
    8 x 185
     
  7. ralyks

    ralyks New Member

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    Saturday -- Shoulders

    12.03.2005

    Dumbell Shoulder Press
    10 x 30
    8 x 45
    6 x 55
    5 x 60
    8 x 50

    Some rotator cuff exercises on cables...

    Lateral/Front Dumbell Raises
    (F)6 x 25
    (L)4 x 25
    (F)10 x 20
    (L)10 x 20
    (F)10 x 20
    (L)10 x 20
    (L)10 x 20

    Smith Shoulder Press
    10 x 105
    8 x 125
    5 x 155
    10 x 125

    Smith Shrugs
    10 x 105
    10 x 195
    8 x 245
    5 x 285
     
  8. ralyks

    ralyks New Member

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    Sunday -- Chest

    13.03.2005

    Warmup
    Incline Chest Press Machine
    12 x 120
    Chest Supported Row Machine
    10 x 95
    6 x 145
    Close Grip DualAxis Pulldown Machine
    10 x 210
    1 x 290

    Freeweight Benchpress
    10 x 135
    10 x 155
    7 x 185
    4 x 205

    Freeweight Dumbell Press
    10 x 50
    8 x 65
    6 x 75
    5 x 75

    Decline Freeweight Dumbell Press
    10 x 50
    6 x 60
     
  9. ralyks

    ralyks New Member

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    Monday -- Off

    14.03.2005

    I still can't walk properly because of these, I think it was the first time in 2 months I did calves.

    My traps are still sensitive, which is nice because I haven't been able to feel them sore after a workout for the past 2 months.

    I had about $20 worth of sushi and raw fish yesterday :drool: :bigthumb:
     
  10. ralyks

    ralyks New Member

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    Tuesday -- Back

    24.07.2005
    15.03.2005

    Med. Grip Tbar Row
    15 x 60
    8 x 95
    6 x 130
    5 x 150
    4 x 150

    Wide Grip Tbar Row
    5 x 130

    *Chest Supported Horizontal Rows
    12 x 120
    8 x 135
    6 x 150

    Close Grip Dual Axis Pulldown
    6 x 170
    6 x 260
    6 x 275
    5 x 290
    4 x 290
    3 x 305
    5 x 260

    * They're different machines, still weird.

    Big mac combo for lunch, with extra big mac, going out for big dinner tonight. Big mac combo for lunch yesterday.
     
  11. ralyks

    ralyks New Member

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    Wednesday -- Arms

    16.03.2005

    Cable Tricep Pressdown
    8 x 80
    8 x 120
    6 x 140
    5 x 160
    3 x 180
    4 x 160
    5 x 140

    Skull Crushers
    4 x 55
    6 x 75
    6 x 75
    5 x 85
    5 x 75

    Barbell Curl
    8 x 75
    7 x 75
    5 x 85
    5 x 75
    7 x 75

    Machine Preacher Curls
    8 x 80
    5 x 110

    Had mongolian beef teriyaki last night, skipped the mcD's today but will have 2 personal pizzas for supper.
     
  12. ralyks

    ralyks New Member

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    Last edited: Apr 5, 2005
  13. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    ur training needs work!
    Try something like this
    Monday
    Squats-5x5(Do four progressively heavier sets of 5 with the 5th set being your 5RM.)
    Deadlifts-5x5(Do the same)
    Bench Press-5x5(Do the same)
    Incline DB Press-2x12-20

    Wednesday
    Light Squats or Lunges-4x8 each leg
    Good Mornings-3x8-12
    Shoulder Press-5x5 or Dips-4xmax until you get 12 each time. then add weight.
    Pullups-4xmax

    Friday
    Squats-warmup to a 3 reps with 5 more lbs than you used on Monday. On the following monday use this weight for your 5th set.
    Bent Over Row-5x5
    Incline Bench-5x5
    Tricep Extensions-2x12-20


    maybee incorporate soime sort of explosive lifts like powercleans, snatches, or something into the workout on an off day, along with some type of conditiopning or agility workout.
     
  14. ralyks

    ralyks New Member

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    Thursday -- Chest

    17.03.2005

    Freeweight Benchpress
    10 x 135
    7 x 185
    5 x 205
    2 x 225
    2 x 225
    1 x 225
    8 x 135

    Dumbell Press
    10 x 50
    7 x 70
    3 x 80

    Dumbell Fly
    10 x 40
    8 x 40
    5 x 40

    Very happy with my workout today, never done 225lb freeweight benchpress or 80lb dumbell press, and haven't done flys in months. I think I'll be taking tomorrow and the weekend off.
     
  15. ralyks

    ralyks New Member

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    Thanks a ton for the suggestion, I've been feeling a bit of a plateau coming and will try it out next week to see how it goes.
    A few questions.
    I thought your body responded best to training one muscle group per day on multiple exercises?
    When you say Light Squats or Lunges-4x8, is the 4 the number of reps or sets?
    I'm alot more concerned with upper body than legs, I'd be quite happy with just doing squats 1 day a week. Would it be ok to change friday's squats with deadlifts (especially since I'm just starting DL and it's probably behind)?
     
  16. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    hypertrophy wise the single muscle thing may be true, but if u are interested in playing football, or something like that, i would not think yuor up most concern would be hypertrophy.
    yes four is the number of sets
    no, do not trade things like that. deadlifts and squats train much of the same muscles, some people go weeks without training deadlift specificaly. your body will catch up.
    if u are concerned about upper body, read this http://forums.offtopic.com/showthread.php?t=983968
     
  17. ralyks

    ralyks New Member

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    Monday -- Squat/DL/Bench

    21.03.2005

    Freeweight Squat
    135 x 5
    185 x 5
    225 x 5
    275 x 5
    275 x 5

    Deadlift
    135 x 5
    185 x 5
    225 x 5
    245 x 5

    Freeweight Benchpress
    135 x 5
    155 x 5
    185 x 5
    205 x 5

    Was feeling very lightheaded after the last set of squats, almost high. Didn't do the last set of deadlifts because it was our first time really doing them, so everything was really awkward and we decided it would be best to stop there and read more before we hurt ourselves. Just before our last set of bench, I realized my heart was about 150BPM and beating hard, so I called it quits. Yesterday was almost my first day doing an ECA stack, because I was stuffed up/sick (who knew ephedrine actually had a use :mamoru: ) and dead tired, I could feel my whole body being stressed when working out. It was a nice workout though.
     
  18. ralyks

    ralyks New Member

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    Tuesday -- Off

    22.03.2005

    Blah blah blah... ~2500 calories during the day, 9:00 3bigmacs + macsauce (1900), 10:00 bed :wiggle: :naughty:

    :sadwavey: health.
     
  19. ralyks

    ralyks New Member

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    Wednesday -- Squats/Good Mornings/Whatnot

    23.03.2005

    Freeweight Squats
    45 x 10
    95 x 10
    135 x 15
    135 x 10

    Good Mornings
    45 x 8
    95 x 8
    95 x 8
    95 x 8

    Dumbell Shoulder Press
    25 x 10
    30 x 7

    Rotator Cuff Exercises...

    I'm alot more sore and stiff today than I was yesterday, and even doing those weights gave me something to moan about. First time doing good mornings, could've definitely gone heavier if my lower back wasn't still sore from monday. I don't know what I did to my shoulders (maybe it was the deadlifts?), but they hurt too.
     
  20. ralyks

    ralyks New Member

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    Thursday -- Arms

    24.03.2005

    Tricep Cable Pressdown
    10 x 100
    10 x 120
    6 x 140
    8 x 140

    Barbell Curl
    10 x 65
    5 x 85
    7 x 75
    8 x 75

    Skull Crushers
    10 x 75
    8 x 75
    8 x 85
    6 x 85

    Supinated Forearm Curls On Bench
    25 x 55

    Freeweight Preacher Curls
    10 x 50
    10 x 70
    10 x 70

    My left shoulder was consistently in pain today, my right one only when I rotate my arm to it's fullest, I'm still not sure why. Legs seem to have recovered mostly, still the odd soreness and they feel pretty weak.
     
  21. ralyks

    ralyks New Member

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    Saturday -- Back/forearms

    26.03.2005

    Tbar Row
    10 x 60
    10 x 85
    10 x 105
    8 x 130
    6 x 150
    5 x 150
    8 x 105

    Close Grip Dualaxis Pulldown
    5 x 190

    Freeweight Barbell Row
    10 x 65
    10 x 75
    8 x 85
    6 x 95

    Supinated Forearm Curls On Bench
    20 x 65
    20 x 65
    18 x 65

    Some squeezing and wrist rotating exercises...

    Left shoulder is still in some pain, right one is no longer in pain but isn't very strong either. Any overhead exercises hurt (ie. dual axis pulldown) and I'm lagging behind in almost everything upper body because of this. Went to the doctors for a full physical and all he suggested was that I eat more fruit.
     
  22. ralyks

    ralyks New Member

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    Monday -- Squats/Benchpress

    28.03.2005

    Freeweight Squats
    7 x 135
    5 x 185
    5 x 225
    5 x 275
    5 x 315

    Freeweight Benchpress
    5 x 135
    5 x 165
    5 x 185
    5 x 205
    2x Failed 255 attempt

    Incline Dumbell Press
    15 x 30
    12 x 40
    10 x 50

    Some squeezing and wrist rotating exercises...

    My shoulders were pain-free this morning, still not feeling 100%, and I could feel the stinging when I was benching. I've really gotta clean up my diet, eating wayyy too much fast food, although I am eating more fruits and getting my EFA/vitamins now. Went 90 minutes without the deadlifts, decided to save it for wednesday.
     
  23. ralyks

    ralyks New Member

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    Wednesday -- ???

    30.03.2005

    Forgot to post workout, it was garbage anyways.
     
  24. ralyks

    ralyks New Member

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    Thursday -- Chest/Tricep/Bicep

    31.03.2005

    Cable Bicep Curls
    10 x 100
    8 x 120
    6 x 140
    4 x 160
    6 x 140

    Dumbell Chest Press
    15 x 40
    10 x 50
    8 x 60
    7 x 70

    Freeweight Preacher Curls
    12 x 40
    10 x 70
    8 x 90 + 3 negative
    3 x 110
    8 x 90 + 3 negative

    Forced Negatives Smith Bench
    5 x 180
    5 x 230
    4 x 265

    Close Grip Smith Bench
    5 x 180
    5 x 180

    Skull Crushers
    10 x 65
    8 x 85
    8 x 85

    Awesome workout, I had ginseng and some other supplement containing green tea extract, was pumped and focused, I've found a new love. I'm going back to my old program with a few modifications from the one I was on the past 2 weeks. I have to keep changing it.
     
  25. ralyks

    ralyks New Member

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    Friday -- High rep squats

    I was hot, dizzy, and overall felt bad, did a few sets of 10-15 rep squats and went home, garbage workout.
     
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