Reg's Fall Semester Training Log

Discussion in 'Training Logs' started by Regnevelc, Aug 14, 2005.

Thread Status:
Not open for further replies.
  1. Regnevelc

    Regnevelc New Member

    Joined:
    Oct 6, 2004
    Messages:
    404
    Likes Received:
    0
    Height: 5 9 1/2
    Weight: 195 - 200
    BodyFat: ??
    Maxes:
    Bench: 265
    Deadlift: 405
    Squat: 360

    Goals: Maintain, maybe trim some fat and gain muscle

    Diet: Eat between 2500 - 3000 cals a day of mainly healthy food 6 days a week with a cheat day on saturdays for beer!

    Workout: Cardio 3 days a week - 20 - 30 minutes on a tredmill - I also walk 1.5 miles too and from class 5 days a week. So its 3 Miles on Mon/Fri and 6 Miles on T/W/Th.

    Lifting:
    Sunday – Cardio/Abs

    Monday - Legs
    -Squats: 5 x 12, 10, 8, 6, 8
    -Straight Legged Deadlifts: 4 x 10, 8, 8, 6
    -Leg Press: 4 x 12, 10, 6, 8
    -Calf Raises: 4 x 30, 30, 25, 20


    Tuesday – Chest/Triceps
    -Incline Bench Press: 5 x 12, 10, 8, 6, 8
    -Bench Press: 4 x 12, 10, 8, 6
    -Pec Dec Machine: 4 x 12, 10, 8, 8
    -Cable Pressdowns: 4 x 14, 12, 10, 8
    -Tricep Extensions: 4 x 10, 8, 8, 10


    Tuesday Night – Cardio/Abs

    Wednesday – Back/Biceps
    -Deadlifts: 6 x 12, 10, 8, 6, 4, 2
    -Pullups: 5 x Failure
    -Bent Over Rows: 4 x 10, 6, 6, 8
    -Barbell Curls: 5 x 12, 10, 8, 6, 8
    -Hammer Curls: 4 x 10, 8, 8, 6


    Thrusday - Shoulders
    -Shoulder Press: 4 x 12, 10, 10, 8
    -Giant Set:
    --Front Raise: 4 x 12, 10, 8, 8
    --Side Raise: 4 x 12, 10, 8, 8
    --Rear Raise: 4 x 12, 10, 8, 8
    -Shrugs: 4 x 15, 15, 10, 10


    Thrusday Night – Cardio/Abs


    Images!

    [​IMG]

    [​IMG]
     
    Last edited: Aug 15, 2005
  2. Regnevelc

    Regnevelc New Member

    Joined:
    Oct 6, 2004
    Messages:
    404
    Likes Received:
    0
    Sunday Aug 14th, 2005


    Woke up at 11:00

    Breakfast: 3 Eggs, 1 Egg White, 4 Pieces of Turkey Bacon and Hashbrowns
    Lunch: Protein Drink with 1 scoop of whey and left over lasagna
    Snack: Beef Jerkey
    Dinner: CHicken Breast and Rice
    Snacks: Carmel Corn and Cottage Cheese


    Cardio:
    10 minutes on the tredmill - 3.5 MPH, burned around 120 cals
    20 minutes on the tredmill - 3.5 MPH, burned 240 cals

    Cals Ate: 2131, 56g fat, 197g carbs, 201g protein
    Extra Cals Burned: 360 - 370
     
    Last edited: Aug 15, 2005
  3. Regnevelc

    Regnevelc New Member

    Joined:
    Oct 6, 2004
    Messages:
    404
    Likes Received:
    0
    Monday, Augh 15th, 2005

    Woke up at 9:20

    Breakfast: Slimfast Drink
    Lunch: Eggs, Turkey Bacon, Hashbrowns
    Postworkout: Protein Drink and OJ
    Dinner: Salad, Cottage Cheese, Bread and Butter, Mushrooms and Cheese, Prime Rib, Baked Potato!


    Workout:
    Bench
    135 x 12
    175 x 8
    195 x 5
    175 x 4

    Incline Machine
    90 x 10
    140 x 8
    180 x 6
    210 x 4

    Pec Dec
    150 x 10
    162.5 x 8
    175 x 6

    Dips
    BW x 10
    BW x 8
    BW x 6

    Pressdowns
    120 x 10
    130 x 8
    130 x 6

    Cardio: 20 minutes on the tredmill - 240 cals

    Notes: Felt real weak on bench, not sure why, maybe its becuase that is the first time I did barbell bench instead of dumbbells, its been like 4 or 5 months. I am going to do a MWF split for the next two weeks until I can start working out with my partner at school, then I will start that other routine.

    Cals In: ??
    Extra Cals Burnt: 240
     
    Last edited: Aug 16, 2005
  4. Regnevelc

    Regnevelc New Member

    Joined:
    Oct 6, 2004
    Messages:
    404
    Likes Received:
    0
    fiTuesday, Aug 16th, 2005


    Woke up at 10:30

    Breakfast: 3 eggs, 2 egg whites, hashbrowns, 3 pieces of turkey bacons
    Lunch: Fish and a Banana
    Dinner: Chicken, Rice, and Cottage Cheese
    Others: 2 slices of Pizza and Protien Drink


    Cardio: 20 minutes on the tredmill, 3.5 MPH, 237cals

    Cals In: 2228, 76g fat, 179g carbs, 201g protein
    Extra out: 237
     
    Last edited: Aug 17, 2005
  5. Regnevelc

    Regnevelc New Member

    Joined:
    Oct 6, 2004
    Messages:
    404
    Likes Received:
    0
    Wednesday, Aug 17th, 2005

    Woke up at 11:30

    Breakfast: Slimfast Drink
    Postworkout: Protein Drink and Peach
    Lunch: 3 Eggs, 2 Egg Whites, 4 Pieces of Turkey Bacon, Hashrbrowns
    Dinner: Lasagna
    Snacks: Turkey Sandwich, Cottage Cheese, Tuna, and Lean Pocket


    Workout:
    Squats
    135 x 10
    175 x 8
    225 x 6
    275 x 4

    Calf Raises
    90 x 20
    90 x 20
    90 x 20

    Lying Leg Curl
    115 x 10
    125 x 10
    125 x 10

    Military Press Machine
    90 x 10
    140 x 8
    140 x 6

    Rear Delt Machine
    60 x 10
    80 x 10
    100 x 10

    Cals In: 2295, 77g fat, 183g carbs, 218g protein
    Extra Cals Out: 0
     
    Last edited: Aug 18, 2005
  6. Regnevelc

    Regnevelc New Member

    Joined:
    Oct 6, 2004
    Messages:
    404
    Likes Received:
    0
    Thursday, Aug 18th 2005

    Woke up at 10:20




    Cardio: Tredmill - 3.5 MPH 120 calories


    Notes: I am going down to my college to do some stuff so I will be doing a ton of walking there, its like 1.5 miles to the college from my house and 1.5 back, so 3 miles or so.

    Cals In: ??? - I had chinese for lunch
    Extra Burnt: 120 - Plus 4 or so miles walking around ball state.
     
    Last edited: Aug 18, 2005
  7. Regnevelc

    Regnevelc New Member

    Joined:
    Oct 6, 2004
    Messages:
    404
    Likes Received:
    0
    Friday, Aug 19th, 2005

    Woke up at 10:40.

    Breakfast: Slimfast
    Postworkout: Protein Drink w/ Skim Milk and Hamburger(no bun)
    Lunch: Chicken Parmasean
    Dinner: Same as Lunch
    Snacks: Wheat thins, some carmel popcorn

    Workout:
    Pullups
    BW x 8
    BW x 6
    BW x 4

    Bentover Rows on Smith Machine
    111 x 10
    131 x 8
    151 x 8

    Dumbbell Shrugs
    80 x 10
    70 x 8
    60 x 8

    Dumbbell Curls
    35 x 8
    30 x 8
    30 x 8

    Dumbbell Hammer Curls
    25 x 10
    25 x 8
    20 x 14

    Cals In: 1974 Cals, 41g fat, 269g carbs, 151g protein
    Extra Cals Out: None outside of lifting.
     
    Last edited: Aug 20, 2005
  8. Regnevelc

    Regnevelc New Member

    Joined:
    Oct 6, 2004
    Messages:
    404
    Likes Received:
    0
    Sunday, Aug 21st 2005

    Diet: None for today, I have been moving into my room at college, so I had taco bell and I am going to a cookout tonight.


    I did run for 12 minutes, probably a mile 1/4th to a Mile and a half or so. Dunno what I burned though, 100 cals or so.
     
  9. Regnevelc

    Regnevelc New Member

    Joined:
    Oct 6, 2004
    Messages:
    404
    Likes Received:
    0
    Monday, Aug 22nd 2005

    Woke up at 7:45

    Breakfast: Peanut Butter Sandwich
    Lunch: Lean Pocket
    Dinner: Eggs, Hashbrown, Turkey Burger
    Snacks: Burritos
    Postworkout: Protein and Creatine Drink in water :barf:

    Workout: Short easy workout today, I have homework and such.

    Dumbbell Incline:
    50 x 10
    55 x 8
    60 x 7

    Dumbbell Bench:
    60 x 10
    65 x 8
    70 x 8

    Dips
    BW x 8
    BW x 8
    BW x 8

    Pressdowns
    105 x 10
    110 x 8
    110 x 12

    Hanging Leg Raises
    BW x 10
    BW x 10

    Cals In: 2245 cals, 84g fat, 207g carbs, 176g protein

    First day of classes at BSU, its not my first college, but I am nervous anyway. At least I have to walk 2 - 4 miles each day, that will help with burning some fat.
     
    Last edited: Aug 23, 2005
  10. Regnevelc

    Regnevelc New Member

    Joined:
    Oct 6, 2004
    Messages:
    404
    Likes Received:
    0
    Tuesday, Aug 23rd
    Weight: 194 this morning


    WOke up at 9:15

    Breakfast: English Muffin w/ Peanut Butter
    Lunch: Eggs and Hashbrowns
    Preclass Meal: Turkey Burger
    Postclass Meal:
    Before Bed: Protein Drink in Skim Milk and Creatine


    Workout: I ran about a mile/mile and a half or so.

    Cals IN: 1878
     
    Last edited: Aug 24, 2005
  11. Regnevelc

    Regnevelc New Member

    Joined:
    Oct 6, 2004
    Messages:
    404
    Likes Received:
    0
    Wednesday, Aug 24th

    Woke up at 7:45

    Breakfast: English Muffin w/PB
    lunch: Eggs and Hashrbrowns
    Postworkout: Protein Drink w/ skim milk and creatine
    Dinner: Ramen and Tuna

    Total: 2203 cals

    Workout: Quick Back and Bi's
    Superset:
    Deadlift
    135 x 10
    225 x 8
    315 x 2(dunno why I couldnt get that much, probably because I havnet Deadlifted in 2 months)
    Pullups:
    BW x 6
    BW x 6
    BW x 4

    Dumbbell Curls:
    30 x 8
    30 x 8
    30 x 8

    Hammer Curls:
    25 x 8
    25 x 8
     
    Last edited: Aug 25, 2005
  12. Regnevelc

    Regnevelc New Member

    Joined:
    Oct 6, 2004
    Messages:
    404
    Likes Received:
    0
    Thrus, Aug 25th

    Woke up at 8:15

    Breakfast: Eggs and Hashbrowns
    Lunch: Chimichangas




    Cardio: Walked to school twice(1 1/2 - 2 miles each way) and ran a mile/mile and a half or so.

    I broke down and had taco bell tonight :(, so I broke my diet, but I am back on it tomorrow and hit it hard again.
     
    Last edited: Aug 26, 2005
  13. Regnevelc

    Regnevelc New Member

    Joined:
    Oct 6, 2004
    Messages:
    404
    Likes Received:
    0
    Fri, Aug 26th

    Breakfast: English Muffin, PB and a glass of milk
    Lunch: Tuna and Tomato Soup
    Dinner: Hamburger

    Cardio: 120 cals burnt on the tredmill
     
    Last edited: Aug 27, 2005
  14. Regnevelc

    Regnevelc New Member

    Joined:
    Oct 6, 2004
    Messages:
    404
    Likes Received:
    0
    I am going to start a new 5 day routine, because I have the time I thought that I wouldnt have.

    Sunday – Cardio/Abs



    Monday – Chest

    -Incline Bench Press: 5 x 12, 10, 8, 6, 8
    -Bench Press: 4 x 12, 10, 8, 6
    -Flye: 4 x 12, 10, 8, 8

    Tuesday – Arms
    -Cable Pressdowns: 4 x 14, 12, 10, 8
    -Tricep Extensions: 3 x 10, 8, 8
    -Dumbbell Curl: 4 x 10, 10, 10, 10
    -Hammer Curl: 3 x 10, 10, 8

    Tuesday Night – Cardio/Abs

    Wednesday – Back/Biceps
    -Deadlifts: 6 x 12, 10, 8, 6, 4, 2
    -Pullups: 5 x Failure
    -Bent Over Rows: 5 x 10, 6, 6, 8, 10

    Thrusday - Shoulders
    -Shoulder Press: 4 x 12, 10, 10, 8
    -Giant Set:
    --Front Raise: 4 x 12, 10, 8, 8
    --Side Raise: 4 x 12, 10, 8, 8
    --Rear Raise: 4 x 12, 10, 8, 8
    -Shrugs: 4 x 15, 15, 10, 10

    Thrusday Night – Cardio/Abs

    Friday: Legs
    -Squats: 5 x 12, 10, 8, 6, 8
    --Leg Extensions: 4 x 10, 8, 8, 6
    --Leg Curls: 4 x 10, 8, 8, 6
    -Calf Raises: 4 x *,*,*,*



    I need another back exercise, so if someone could suggest one that would be awesome. But I need feedback on this routine, my goals are to maintain, and maybe build some muscle mass.


    Thanks!
     
    Last edited: Aug 30, 2005
  15. Regnevelc

    Regnevelc New Member

    Joined:
    Oct 6, 2004
    Messages:
    404
    Likes Received:
    0
    Sunday, August 28th, 2005

    Woke up at 9:15

    Breakfast: Eggs and Toast
    Lunch: 2 Ham Wraps

    Ended with 2000 - 2100 calories.

    Workout:

    Cardio:

    Abs:
     
    Last edited: Aug 29, 2005
  16. Regnevelc

    Regnevelc New Member

    Joined:
    Oct 6, 2004
    Messages:
    404
    Likes Received:
    0
    Monday, Aug 29th

    Woke up at 7:45
    Breakfast: English Muffin and PB
    Lunch: Eggs and Hashbrowns
    Postworkout: Protein in Skim Milk and Creatine
    Dinner: Salmon and Chicken Noodle Soup
    Snack: Chilli

    Cals In: 2500 calories

    Workout:
    Barbell Bench Press:
    135 x 12
    175 x 10
    225 x 3(lost it)
    175 x 6
    115 x 10

    Dumbbell Incline
    50 x 8
    55 x 6
    60 x 6
    50 x 8

    Dumbbell Flye
    25 x 8
    25 x 8
    30 x 6
    30 x 10
     
    Last edited: Aug 30, 2005
  17. Regnevelc

    Regnevelc New Member

    Joined:
    Oct 6, 2004
    Messages:
    404
    Likes Received:
    0
    Aug 30th, 2005

    Woke up at 9:00

    Breakfast: English Muffin and PB
    Postworkout: Protein Drink in Skim Milk and Creatine
    Lunch: Egg Burrito with skim milk cheese, and salsa, fucking :yum:
    Pre-class: Can of Tuna
    Dinner: Chicken Parsamagan

    Total: ~2300.

    Workout:
    Tricep Extensions
    65 x 8
    65 x 8
    60 x 8

    Dumbbell Curls:
    30 x 8
    30 x 8
    30 x 8

    Cable Pressdowns:
    120 x 10
    130 x 8
    140 x 6

    Hammer Curls
    25 x 8
    25 x 8
    25 x 8


    Notes: I can move up on everything.
     
    Last edited: Aug 31, 2005
  18. Regnevelc

    Regnevelc New Member

    Joined:
    Oct 6, 2004
    Messages:
    404
    Likes Received:
    0
    Aug, 31st 2005

    Woke up at 7:45

    Total Cals in: 2300

    Exercise: We played wallyball for an hour(volleyball on a raquetball court), and I ran about a mile and a half.
     
    Last edited: Sep 1, 2005
  19. Regnevelc

    Regnevelc New Member

    Joined:
    Oct 6, 2004
    Messages:
    404
    Likes Received:
    0
    Sept 1st
    Weight: Its holding steady at around 191/192 which is great, I am going to cut out 300 cals a day from my diet to drop a few more over the next few weeks.

    Woke up at 9:00 - I got like 9 hours of sleep!

    Exercise for the day

    Deadlifts:
    115 x 12
    135 x 10
    185 x 8
    225 x 6
    275 x 4
    315 x 2

    Pullups:
    BW x 6
    BW x 4
    BW x 4

    Bentover Rows
    95 x 10
    95 x 8
    115 x 6
    115 x 6(with some help for the last 1)

    Cals In: ~2500
     
    Last edited: Sep 2, 2005
  20. Regnevelc

    Regnevelc New Member

    Joined:
    Oct 6, 2004
    Messages:
    404
    Likes Received:
    0
    Fri, Sept 2nd

    My diet is shitty today so meh there

    Workout:
    Seated Calf Raises
    90 x 12
    90 x 12
    90 x 12
    90 x 12
    90 x 12

    Light Squats:
    185 x 8
    225 x 8
    225 x 8
    185 x 8

    Shoulder Press
    90 x 8
    110 x 8
    55 x 8(switched to dumbbbells)

    Giant Set:
    -Front Raise:
    30 x 8
    25 x 8
    25 x 8
    -Lateral Raise:
    25 x 8
    25 x 8
    20 x 8
    -Rear Raise:
    25 x 8
    25 x 8
    20 x 8

    Dumbbell Shrugs:
    70 x 8
    60 x 8
    80 x 8
     
  21. Regnevelc

    Regnevelc New Member

    Joined:
    Oct 6, 2004
    Messages:
    404
    Likes Received:
    0
    I decided I am going to try to lose this gut! Starting tuesday I am back to eating 1800-2000 calories of good foods, lifting daily and running almost daily!


    I am going to do the same exercises, I am going to adjust how much we do for more of a power routine. It should help my roommate gain strength also.
     
  22. ralyks

    ralyks New Member

    Joined:
    Feb 22, 2005
    Messages:
    6,796
    Likes Received:
    1
    T-bar rows, cable rows or dumbell rows, personally I love dumbell rows.
     
  23. Regnevelc

    Regnevelc New Member

    Joined:
    Oct 6, 2004
    Messages:
    404
    Likes Received:
    0
    Allright, my diet starts up tomorrow. The gym was closed today, so I am going to be on a 3 day split throughout the week. Then next week I should be back to norm!
     
  24. Regnevelc

    Regnevelc New Member

    Joined:
    Oct 6, 2004
    Messages:
    404
    Likes Received:
    0
    Sept, 6th


    Woke up at 8:45



    Lifting: Chest/Tri's Today
    Bench Press:
    Incline Bench Press:
    Flyes:
    Pressdowns:
    Tricep Extensions:

    Cardio:Elliptical Trainer
     
  25. Regnevelc

    Regnevelc New Member

    Joined:
    Oct 6, 2004
    Messages:
    404
    Likes Received:
    0
    Odd I cant edit my post

    Sept, 6th


    Woke up at 8:45



    Lifting: Chest/Tri's Today
    DB Incline Bench Press:
    45 x 10
    55 x 8
    65 x 6
    65 x 6

    DBBench Press:
    60 x 10
    65 x 8
    70 x 6

    DB Flyes:
    30 x 8
    30 x 8
    30 x 6

    Skullcrushers:
    55 x 10
    75 x 8
    95 x 4

    DB Tricep Extensions:
    50 x 10
    50 x 10

    Played Wallyball for 1 1/2 hours, and rode the bike 2 miles there and back.

    Cals In: 1800 or so.
     
    Last edited: Sep 7, 2005
Thread Status:
Not open for further replies.

Share This Page