RG's Log

Discussion in 'Training Logs' started by RG, Aug 5, 2008.

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  1. RG

    RG New Member

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    [10/11/08]

    skip pages 1-3. i didn't really know what i was doing; i was doing too much cardio, no bench/squat/deadlifts, and not eating enough calories. i was able to join a real gym and started going with jmezz who helped me with my form and got me on track. the first 'real' workout started on 9/20/08. it's on page 4, post #90 (click here).
     
    Last edited: Nov 15, 2008
  2. RG

    RG New Member

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    8/4/08 - Chest

    db bench press
    25lbs/8x1
    30lbs/8x2
    35lbs/10x1

    db flys
    25lbs/8x3
    25lbs/10x1

    assisted chest dip
    #11/8x1
    #9/8x1 (46lbs assist)
    #8/8x2 (40lbs assist)

    smith incline bench press
    65lbs/8x2
    85lbs/3x1 :hsugh:
    65lbs/6x1

    machine flys
    60lbs/8x2
    70lbs/8x1

    macros

    2631 / 96 / 224 / 220 (cals/fat/carb/prot)
     
    Last edited: Aug 5, 2008
  3. RG

    RG New Member

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    8/5/08 - Shoulders

    db shoulder press
    30lbs/10x1
    30lbs/9x1
    25lbs/8x1

    lat raise (machine)
    60lbs/8x2
    50lbs/10x1

    plate raises
    25lbs/8x2
    25lbs/10x1

    shoulder press (machine)
    80lbs/8x1
    100lbs/8x1
    90lbs/7x1
    70lbs/8x1

    db upright row
    20lbs/8x2
    25lbs/8x2

    db shrugs
    35lbs/15x2

    macros

    2683 / 79 / 259 / 242 (cals/fat/carb/prot)
     
    Last edited: Aug 6, 2008
  4. RG

    RG New Member

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    i'm 140 right now, so I was thinking about getting up to 160 and seeing how i look. i'll probably post progress pics at that point and see what people think i should do. :dunno:
     
  5. RG

    RG New Member

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    8/6/08 - Cardio

    30 minutes, treadmill
    distance: 1.95, calories: 275

    macros

    2616 / 95 / 230 / 218 (cals/fat/carb/prot)
     
  6. RG

    RG New Member

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    8/7/08 - Arms

    bi

    db curls (alt hands)
    25lbs/6x2, 5x1

    preacher curls
    30lbs/10x2
    40lbs/8x2

    hammer curls
    20lbs/8x2, 7x1, 6x1

    curl (machine)
    30lbs/10x2
    50lbs/8x2

    tri

    cable pushdown
    6/10x1, 8x1
    5/10x1
    4/10x1

    close grip smith bench press
    35lbs/10x1
    55lbs/10x3

    tri extension (machine)
    40lbs/10x1
    45lbs/10x2

    tri dips
    4, 4 (first time doing them without assist)

    other

    wrist curls
    20lbs/10x2
    10lbs/8x2 (reverse)

    macros

    2644 / 103 / 224 / 210 (cals/fat/carb/prot)
     
  7. RG

    RG New Member

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    8/8/08 :eek3: - Back

    seated row (cable)
    60lbs/10x2
    70lbs/10x1, 8x1

    front pulldown (cable)
    60lbs/8x1
    70lbs/8x2
    80lbs/7x1

    assisted pull up
    8/8x1 (40lb assist)
    9/6x2 (46lb assist)

    close grip front pulldown (cable)
    60lbs/10x1, 8x1
    70lbs/8x2

    barbell bent-over row
    50lbs/10x2
    60lbs/10x1

    smith shrugs
    85lbs/8x2
    105lbs/10x1

    seated row (machine)
    70lbs/8x2

    seated row (cable, again)
    60lbs/10x1
    80lbs/5x1

    macros

    2657 / 96 / 234 / 223 (cals/fat/carb/prot)
     
  8. RG

    RG New Member

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    8/9/08 - Legs

    leg press
    90lbs/10x1
    180lbs/8x2, 10x1

    leg curls
    60lbs/10x2
    70lbs/10x1
    75lbs/10x1

    leg extensions
    60lbs/10x1
    65lbs/10x1
    70lbs/10x1

    standing calf raises
    60lbs/10x1
    80lbs/10x2
    100lbs/10x2

    seated hip abduction :hsugh:
    40lbs/10x2
    50lbs/10x1

    macros

    1455 / 50 / 135 / 117 (cals/fat/carb/prot)

    plus a huge shrimp/scallop/mussel dinner, had to be at least ~2k cals. pics:

    http://moarpics.com/images/u3a3mg60cx5cy3vjqxg.jpg
    http://moarpics.com/images/qzcd4sl35nvkai0h2rx.jpg

    cant forget the chicken

    http://moarpics.com/images/zhfj9myp5b7tu3xdx5qr.jpg
     
  9. RG

    RG New Member

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    they make me look manly
     
  10. RG

    RG New Member

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    day off

    macros

    2523 / 98 / 214 / 213 (cals/fat/carb/prot)
     
  11. RG

    RG New Member

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    8/11/08 - Chest

    smith bench press
    55lbs/10x1 :hsugh:
    65lbs/10x2
    85lbs/6x1

    incline db flys
    20lbs/8x1
    25lbs/10x3

    db incline bench press
    25lbs/8x1
    30lbs/10x2, 9x1

    chest dip
    6
    4
    #9/10x1 (assist)
    #8/8x1 (assist)

    smith incline shoulder raise
    65lbs/12x1
    85lbs/12x2

    machine flys
    60lbs/10x1
    70lbs/8x2

    macros

    2642 / 101 / 224 / 218 (cals/fat/carb/prot)
     
  12. RG

    RG New Member

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    8/12/08 - Shoulders

    db shoulder press
    30lbs/8x3
    25lbs/8x1

    db front raise
    15lbs/8x3

    plate raises
    25lbs/10x3 (1-2 sec pause on top)

    smith upright row
    55lbs/8x1, 10x2

    smith shoulder/overhead press
    55lbs/6x1, 8x2

    db shrugs
    30lbs/10x1
    35lbs/10x2

    lat raise machine
    50lbs/8x2
    60lbs/8x1

    macros

    2621 / 89 / 230 / 231 (cals/fat/carb/prot)
     
  13. RG

    RG New Member

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    8/13/08 - Cardio

    30 minutes, treadmill
    distance: 1.9, calories: 255

    macros

    2611 / 109 / 207 / 205 (cals/fat/carb/prot)
     
  14. RG

    RG New Member

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    8/14/08 - Back

    cable seated rows
    70lbs/10x2, 8x1
    80lbs/8x1, 7x1

    db bent-over rows
    30lbs/10x3

    cable front pulldown
    70lbs/10x3
    80lbs/8x1

    assisted pull up
    #8/7x1
    #9/8x1, 6x1

    close grip cable pulldown
    70lbs/10x3

    cable seated rows (again to finish off)
    60lbs/10x3

    macros

    2644 / 103 / 221 / 219 (cals/fat/carb/prot)
     
  15. RG

    RG New Member

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    8/15/08 - Arms

    ez bar curls
    30lbs/8x1
    40lbs/8x3

    cable pushdowns
    60lbs/10x1, 9x1
    50lbs/10x1, 10x1

    preacher curls
    40lbs/8x2
    30lbs/10x1

    smith close grip bench press
    55lbs/8x1, 10x2

    hammer curls
    20lbs/6x2
    25lbs/6x1

    tri dips
    8, 5, 5

    concentration curls
    20lbs/6x2

    macros

    1670 / 69 / 155 / 115 (cals/fat/carb/prot)

    plus a big 12" grilled chicken grinder from a local place with a huge chicken cobb salad
     
  16. RG

    RG New Member

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    8/16/08 - Legs

    leg press
    140lbs/10x1
    180lbs/10x2
    200lbs/12x1

    leg curls
    50lbs/10x1
    65lbs/10x2
    70lbs/10x1

    leg extensions
    50lbs/10x1
    60lbs/10x1
    70lbs/10x1
    80lbs/10x1

    standing calf raise
    80lbs/12x2
    100lbs/12x1
    120lbs/12x1

    db lunges
    15lbs/7x1
    20lbs/7x1

    ab-x machine :bowdown:
    30x2

    macros

    2638 / 89 / 220 / 246 (cals/fat/carb/prot)
     
  17. K20Z3

    K20Z3 New Member

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    Where are the squats bro?
     
  18. RG

    RG New Member

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    im still getting used to the gym and havent had the time to practice the form correctly (besides trying db squats). ill start doing them soon. :o
     
  19. RG

    RG New Member

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    day off

    macros

    2522 / 71 / 232 / 248
     
  20. RG

    RG New Member

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    weight stayed the same (140.0) even after eating ~2650 cals/day for the past two weeks and only doing 1 day of cardio/week (30 mins) :ugh:
     
  21. RG

    RG New Member

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  22. RG

    RG New Member

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    8/18/08 - Shoulders

    db shoulder press
    30lbs/8x3
    35lbs/8x1 (new record)

    db side lat raises
    15lbs/8x2
    10lbs/10x1

    smith shoulder press
    65lbs/8x3, 6x1 (new record)

    plate raises
    25lbs/10x2,8x1

    db shrugs
    35lbs/12x1
    40lbs/12x2

    rear delt machine
    50lbs/8x2
    35lbs/8x1

    standing calf raise (no idea why i did this today)
    100lbs/12x1
    120lbs/12x1

    macros

    2718 / 104 / 219 / 233 (cals/fat/carb/prot)
     
  23. RG

    RG New Member

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    8/19/08 - Chest

    smith bench press
    85lbs/8x1,6x1
    65lbs/10x2 :wtc:

    db incline bench press
    30lbs/8x2, 7x1
    25lbs/10x1

    db flys
    25lbs/10x2, 8x1
    20lbs/10x1

    db pullovers
    20lbs/8x2, 10x1

    chest dips
    5, 4, 5, 4

    smith incline shoulder raise
    65lbs/15x1
    85lbs/12x2

    machine flys
    40lbs/10x1
    50lbs/10x2

    pushups (at the end)
    20 :hs:

    macros

    2638 / 94 / 222 / 237 (cals/fat/carb/prot)
     
  24. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    85x5 crew signin in.
     
  25. RG

    RG New Member

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    8/20/08 - Cardio

    treadmill 30 mins ~1.9 mi

    macros

    2673 / 98 / 224 / 232 (cals/fat/carb/prot)
     
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