Sam's Training Log

Discussion in 'Training Logs' started by garagegenius, May 19, 2008.

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  1. garagegenius

    garagegenius New Member

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    So I figured I'd start a log so I can keep track of how lazy I am and hopefully motivate myself to not be so. Let's start with the basics:
    Height: 5'10"
    Weight: ~170-175
    Age: 26
    Goal: to gain muscle and maintain low body fat.
    Goal weight: 185-190
    Routine: Mon - Chest, Tues - Back, Wed - Legs, Thurs - Bis/Tris
    Supplements: Protein only, taken only on workout days.
    Diet: Mediocre, I eat some junk, but mostly healthy, try to watch carb intake, etc.

    Day 1:
    Breakfast - GoLean oatmeal 6:00, Lunch - Baked Chicken breast, mixed veggies 12:00, Dinner - Chicken with white rice and gravy, Brussel sprouts 8:30.

    Routine - Haven't worked out for a week solid in two weeks. Plan to acclimate by doing low and slow, medium weight. Will update specifics tomorrow.

    Edit:
    Flat bench - 135 x 10 warm up, 155 x 10 first set, 175 x 8 second set, no third set.
    Decline - 135 x 10 first set, 145 x 10 second set, 155 x 10 third set.
    Incline press (machine) - 140 x 6 first, 110 x 10 second, 120 x 10 third.
    Flys (cables) - 100 x 10 first, 100 x 10 second, 100 x 10 third

    After workout whey protein shake.
     
    Last edited: May 20, 2008
  2. garagegenius

    garagegenius New Member

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    5/20

    Food: Breakfast - Two dry GoLean waffles, "Snack" - about 5 oatmeal cookies, Lunch - Shitty foot-long hot-dog with canned chili and canned coleslaw with fries, after workout shake, Dinner - tortellini with tomato sauce (heartburn) and salad with ranch.

    Workout:
    Pull-down: 90x12, 100x10, 110x10
    O/H Press (machine): 90x12, 100x10, 110x10
    Rows: 45x10, 55x10, 65x10
    O/H Press (DBs): 40(x2)x10, 40(x2)x10, 40(x2)x10
    High Rows (machine): 180x10, 180x10, 180x10
    Shrugs (machine): 180x10, 180x10, 180x10
    Deadlift (BB): 95x10, 95x10, 95x10
    O/H Press: (BB): 65X10, 85X10, 85X10
    Laziness...

    Today is legs.
     
  3. garagegenius

    garagegenius New Member

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    Legs sucked.

    Squat rack: 225x10x3
    Leg press: 270x10, 360x10, 360x10
    Leg extension: 60(x2)x10x3
    Hammies: 50x10, 60x10, 60x10

    I totally half-assed the squats and leg press. I didn't even get close to 90.

    I also did cardio for 20 minutes.

    Food? I don't remember.
     
  4. garagegenius

    garagegenius New Member

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    Arms...

    Don't remember what my weights were. I didn't write them down.

    Stuff...
     
  5. garagegenius

    garagegenius New Member

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    Chest:
    Flat Bench: 135x10, 175x10, 195x10, 205x10
    D-Cline: 155x10, 175x10, 185x10
    N-Cline (Machine): 140x10, 160x10, 180x6 (failure)
    Cable Flys: 50(x2)x10, 60(x2)x10, 50(x2)x10 --second set too heavy--
    Burnout: Bench DB's: 45(x2)x15, 45(x2)x15, 45(x2)x12 (failure)

    Food:
    Honey Nut Cheerio's for breakfast (6:30) Banana for snack (~9) Shrimp Po-Boy for lunch with fries (12:30) Protein after workout (~7:15) Casserole thing with chicken/broccoli/pasta/cheese (pretty tasty, ~8:30)

    Probably going to try celltech (sp?) My friend at the gym swears by it.
     
  6. garagegenius

    garagegenius New Member

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    Food: Breakfast - Honey Nut Cheerios, "Snack" - about 5 Caramel Quaker Rice Cakes (only 50 calories a piece so I don't feel too bad about it), Lunch - Leftovers (Chicken/Cheese/Broccoli/Pasta), After workout shake, Dinner - Meatloaf with mashed potatoes and sauteed cabbage.

    Workout:
    Seated rows 120x10, 130x10, 140x10
    Cable Shrugs 140(x2)x10, 160(x2)x10, 180(x2)x10
    Reverse butterfly 70x10, 80x8 (failure), 90x6 (failure)
    O/H Press 85x12, 105x10, 115x10
    High Row 180x10, 200x9 (failure), 210x7 (failure)
    O/H Press (machine) 100x10, 110x10, 120x10


    I did some other shit but I don't remember.
     
  7. garagegenius

    garagegenius New Member

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    Flaked on the Gym last night. Had to go to pull-a-part and get a cam for the CRX.

    Food: Cheerios as usual, no snacks, Lunch - Leftover meatloaf, Dinner - Chinese take out (unhealthy as fuck)

    Can't go tonight either. :ugh: I guess I'll go at 3 tomorrow when I get off work.

    [Lazy ass bastard]
     
  8. garagegenius

    garagegenius New Member

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    So I actually took my lazy ass to the gym on Saturday.

    Food: (OMFG) Cheerios, steak biscuit smothered in gravy, chick-fil-a for lunch, and fajitas for dinner. Also had a delicious shake from the nutrition depot.

    Workout:
    Preacher curl - 90x10, 100x10, 105x8 fail
    Pulldown cable - 160x10, 180x8, 200x8 fail
    Close hand bench - 135x10, 145x10, 155x6 fail
    Straightbar curl - 75x8, 85x7, 85x6 fail on each
    OUCH. My left elbow hurts after that.
    Love handle situp - 10lbs x12, x10, x12
    leg raise - x12, x12, x12

    Squat (box style) - 135x12, 155x10, 175x10
    Hammies - 50x10 x3
    Calf raise - 90x10 x3

    Saturday is nice cuz there isn't anyone there.
     
  9. garagegenius

    garagegenius New Member

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    Did chest last night... sorta. I did light weight because my elbow was still bothering me a little bit. I'm gonna keep it light this week and do some extra cardio. I need to lose some body fat around the old waist because we're going to the beach next month.

    Food:
    GoLean waffles for b-fast, publix sub for lunch, pasta w/ olive oil for din.
     
  10. garagegenius

    garagegenius New Member

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    So I did nothing all week. I've been fighting with my CRX to get it going. I kept running into problems. Anyway, I'm going to go tomorrow and do what I did last week. Back/Leg combo day. :ugh:
     
  11. garagegenius

    garagegenius New Member

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    Soooooooo.... I didn't get to go on Saturday. My friend is in from out of town. If I had a dollar for every excuse I had not to go to the gym I'd be rich enough to buy one. So today I am going to attempt to go and do a quick low weight high intensity high rep workout because that's what I feel like.
    :wavey:
     
  12. garagegenius

    garagegenius New Member

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    Food: Yogurt for bfast, some granola for a snack, doughnut for a snack :nono: (shouldn't have done that), salad with delicious grilled chicken for lunch, dinner was fried chicken mashed potatoes fried okra.

    Workout:
    Flat bench - 135 warm up, 185x12, 205x10, 185x8
    D-Cline - 135 warm up, 155x10, 175x10, 155x10
    N-Cline - 45(x2)x12, 45(x2)x12, 56(x2)x12, 60(x2)x12 eeeeeeeaaasssyyy.
    Flat flys - 20(x2)x12x3

    Love handle workout, abs.
     
  13. garagegenius

    garagegenius New Member

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    Food: cereal for bfast, 1/4 cup of granola for snack mid morning, salad with grilled chicken for lunch, 1/4 cup of granola for snack about 4, after workout shake at like 8, dinner... ain't got a clue yet.

    Workout tonight will be back and shoulders. I felt really good on chest last night but I stepped the weight back a little at the end so I didn't ruin myself for the rest of the week.

    And I lost 3 pounds!! (Supposedly, as long as the gym scale is correct :noes:)
     
  14. garagegenius

    garagegenius New Member

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    OK. I did back shoulders last night:
    O/H press BB - 65 warm up x15, 105x12,105x12,115x10
    O/H press machine - 100x12,110x10,120x10
    Pulldown - 100x12,110x10,120x10 failure
    Standing Row - 45x15 warm up, 90x10,90x10,90x10
    High Row - 90x15 warm up, 180x12,180x10,180x8 failure
    Shrugs - 230x10,230x10,230x10

    abs
     
  15. garagegenius

    garagegenius New Member

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    Yesterday Food: Cereal for bfast, yogurt with a little granola for snack at about 10, lunch was a panini from ABC (could have been healthier), and dinner was spaghetti with meat sauce and french bread (also could have been healthier).

    Workout: Legs :wtc:
    Box Squat - 135x12,135x12,155x10
    Calf raise - 135x15,135x15,155x15
    Hammies - 45(each leg)x12,x12,x12
    Deadlift - 95x12,x12,x12
    Leg Extension - 50(each leg)x12,x12,x12
    Lower Back - 10lbsx10,x10,x10

    Done... F that. I did a light workout this week so I'll hit it hard next week.
     
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