Shady's Log

Discussion in 'Training Logs' started by Shady VW, Nov 15, 2005.

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  1. Shady VW

    Shady VW New Member

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    Well, I might as well start one of these to keep up with my progress.

    Here's the background:

    Back in high school I weighed in at 145 pounds. I had qualified and passed all state standards. My bench was at 215 and my squat was at 330. Impressive numbers, but I felt that my form was a bit off. I definately plateaud as a result. At the time I was also not eating how I should have been which obviously limited me as well.

    Now I started working 40 hours a week on top of school and I had no time to hit the gym. I got lazy. All of my lean muscle mass left, but I somehow retained the same weight. I also picked up the habit of cigarettes (I was a bartender) as well as smoking about 5-6 bowls a day. I drank very occasionally.

    So, I moved down here to Charleston for college. I vowed a few things:

    1) Quit smoking cigs
    2) Quit smoking teh reefer
    3) Hit the gym hard
    4) Revamp my diet

    I've done all of the aforementioned things. :big grin:

    I'm sticking to a 4 day upper/lower split based strictly on 5x5 core lifts. It's been working very well so far.

    I'm also currently bulking up (well shit, it's winter). I started bulking at 5'9 @ 152. I'm currently at 159 :cool: I'd like to get to a solid 175 by February or March so I can slightly cut for spring/summer. I have no intentions of being gigantic. I've always had a lean runners build with a bit of muscle so I'm just building off of that. I'm currently taking in about 4000 calories a day, taking about 10g of creatine in and taking in about my weight in grams in protein.

    Current supplements:
    Centrum Multivitamin
    100% ON Whey
    Creatine

    No intentions to add in any other supplements.

    By May I would also like to put up 240 on the benchpress and 350 on the squat. Those are tentative goals. My current bench is about 200 and my squat about 260 :hs:

    Oh well, I'll keep this updated.
     
  2. Shady VW

    Shady VW New Member

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    11/14

    Monday: Upper split

    Core:
    5x5 flat bench, pyramid. 135, 140, 145, 150, 160

    Auxilleries:
    Incline 3x6 120
    Decline 3x8 140
    Flat bench dumbbell press 3x8 50's
    Shoulder dumbbell press 3x8 35's :hs:
    Dumbbell shrugs 3x8 60's
    Bicep curls 3x8 EZ Curl bar 85

    Wanted to get a bit more in but the gym was unusually crowded. Focused an abnormal amount on bench to switch up auxillery lifts. Shoulders are a bit more tired/tight than usual but feel good.

    Lunch: Chicken sandwich with pepperoni, cheese and bell peppers for lunch
    Snack: 2 packs of crackers
    Pre workout: 8 ounces gatorade with 5g's creatine
    Post workout: Protein shake with 3 scoops of whey, milk, low fat ice cream, peanut butter and a whole banana. About 1200 calories. Plus a PB&J sandwich. 8 ounces gatorade with 5g's creatine
    Dinner: 1/4 pound lean ground beef with cheese and taco chips

    :hsd:
     
  3. Shady VW

    Shady VW New Member

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    11/15 Lower Split

    Went to the gym on an overly full stomach since I ate directly before. I was short on time :hs:

    Downed 5g's creatine before leaving.

    Lower body

    Squat, 5x5, parallel, pyramid weight. 195, 200, 205, 210, 215
    Deadlift, 3x5. 235, 240, 245
    Standing Calf Raise, 3x8. 185
    Leg Extensions, 3x8. 137.5
    Hamsting Curls, 3x8. 80

    Came home, had another 5g's creatine and a PB&J.

    Legs feel very tired but not sore, back feels tight. Looking forward to a full night's sleep.
     
  4. Shady VW

    Shady VW New Member

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    Today was my day off. Just been taking it easy and eating alot :hs:
     
  5. Shady VW

    Shady VW New Member

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    Having been able to update for a couple days.

    Thursday: Upper split

    5x5 Bench, 140, 145, 150, 155, 160
    3x6 Flat bench dumbell press, 60's

    Can't quite remember specifics for it, but those were the 2 major numbers I'm concerned with keeping track of.

    Friday I had no time to hit the gym, the same with Saturday. Today I finally got back in for my leg day.

    Sunday: Lower body

    Squat: 5x5, 145, 165, 185, 205, 225
    Standing calf raises, 3x10, 185
    Lunges with 35's
    Leg press, 2 45's and a 10 on each side
    Hamstring curls, 3x8, 90
    Leg extensions, 3x6, 150

    :hs:
     
  6. Shady VW

    Shady VW New Member

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    Going home until Sunday and I'm taking a week off since I've been at it pretty hard for the last 12 weeks. After I get back I'm also going to split my upper split into 2 seperate days.

    Monday: Upper body

    Bench, 5x5, 145, 150, 155, 160, 165
    Dumbbell press 3x6, 60's
    Shoulder/Military press, 3x10, 75 on barbell
    Shrugs, 3x8, 65's
    Standing Bicep Curls, 3x6, 85
    Front Raises, 3x6, 35 barbell
    Standing Tricep Pulldowns, 3x8, 90lbs

    Didn't have much for lunch since I didn't have time. Had a grilled cheese and snacked a couple times. For dinner I had 5 buffalo chicken strips and fries, pounded it all down. Downed 5g's creatine pre workout. Post workout I had a 1200 calorie/80 grams of protein shake with a whole banana, 5g's more creatine, and a grilled cheese sandwich. Plan to eat again before bed. Also had a couple gatorades and some water. Need to get about 2 more cups of water down before bed.
     
  7. Shady VW

    Shady VW New Member

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    Weighed in at 163.5 this morning. :eek5:

    I had a chicken biscuit this morning and just killed off some chicken strips for lunch. I snacked a couple times in between. Still waiting on dinner. Today was the first day of my day off until next Monday :hs:
     
  8. Shady VW

    Shady VW New Member

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    After my week off from the gym I headed back in yesterday. First day of my 5 day split since I wasn't hitting my lats or back much at all.

    Monday: Chest/Triceps

    5x5 Bench, 150, 155, 160, 165, 160 :hs:
    3x5 Flat dumbell press, 60's
    3x6 Incline dumbell press, 40's
    3x5 Skullcrushers and 3x5 close grip benchpress, 95 lbs

    Good news was that I didn't seem to lose any strength on my week off. Definately didn't feel stronger though.

    Going to head out for legs in a bit.
     
    Last edited: Dec 12, 2005
  9. Shady VW

    Shady VW New Member

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    Tuesday: Lower body

    5x5 Squat, 195, 200, 205, 210, 215
    3x8 Standing calf raise, 190
    2x10 Lunges with 35's
    3x5 Leg extensions 160
    3x5 Hamsting curls, extra slow, 100

    Legs felt about the same since the week off as well. Numbers didn't go down.
     
  10. Shady VW

    Shady VW New Member

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    Wednesday - Back and Biceps

    4x6, Seated Dumbell Shoulder Press, 40's - felt pretty easy
    4x6 Lat Pulldowns, started with 80, moved down to 70
    3x6 Lat T-Bar rows, started with 70, moved down to 60
    4x6 Barbell Shrugs, 155
    4x6 Dumbell Shrugs, 70's
    3x6 Standing Bicep Curls, 100

    And some forearm stuff.

    New split feels good. Kept everything the same but added in an extra day so I could hit my back up well.
     
  11. Shady VW

    Shady VW New Member

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    Well I got sick on Thursday from spending a little too much money at the bar :hs: So I took Friday off.

    Back in at full strength today.

    5x5 Bench Press, 95, 115, 135, 155, 175 (everything felt great, form was totally on, etc)
    4x6 Dumbell Press 65's :big grin:
    3x5 Incline Dumbell Press 50's
    3x5 Skull Crushers/Close Grip Bench - 95 (elbows tucked in perfectly, form perfect)
    3x5 Pec Tec, 125 (each side isolated at a time)
    3x5 Dumbell Flies, 20's (chest was cooked :hs: )
    3x6 Tricep pulldowns, 100 :eek5:

    And some forearm stuff
     
  12. Shady VW

    Shady VW New Member

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    Tuesday - Legs

    5x5 Squat, 205, 210, 215, 220, 225
    3x6 Leg Press, 2 45's, a 10, and a 5 on each side
    3x8 Standing Calf Raises, 205
    2x10 Lunges, 35's
    3x6 Leg Extensions, 165 :)

    Legs feel exhausted. :hs:
     
  13. Shady VW

    Shady VW New Member

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    Wednesday - Back and Biceps

    Seated shoulder dumbbell press, 3x6, 50's :big grin:
    Barbell shrugs, 4x6, 165
    Reverse barbell shrugs, 105
    Bicep Curls, 3x6, 100 :)
    Seated Cable Rows, 3x6, 70

    Forearms

    Felt a little rushed since the gym closed early since it's exam week. Got in everything but front raises.

    Also switched to CEE in pill form from Mono. Felt good.
     
  14. Shady VW

    Shady VW New Member

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    Thursday - Legs

    Squats, 5-1, 185, 205, 225, 245, 275 - 275 went up easy :eek5:
    Standing Calf Raises, 4x6, 235
    Leg Press, 4x6, 2 45's and 1 35 on each side
    Hamstring Curls, 4x6, 110 :)
    Sitting Calf Raises, 4x6, 100

    Legs felt good. CEE seems to be working well. 275 went up with ease after a leg day on Tuesday and a full set of squats beforehand so I'm thinking 3 plates isn't out of reach within the next month or so :x:
     
  15. Shady VW

    Shady VW New Member

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    Friday - Chest and Tris

    Bench, 5-1, 125, 145, 165, 185, 205 :eek5:
    Dumbbell Press, 3x5, 70's :eek5:
    Flat Bench Flies, 3x6, 20's
    Incline Dumbbell Press, 3x6, 50's
    Skullcrushers/Close grip bench, 3x5, 95 (elbows finally staying good and tucked in)
    Incline Flies, 3x6, 20's
    Tricep Pulldowns, 3x6, 110

    And some forearms.

    Went in feeling kinda sick, thinking in a couple weeks at 100% 2 plates on the bench is well within reach :eek5:
     
  16. Shady VW

    Shady VW New Member

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    Monday - Chest and Tris

    Bench, 5x5, 150, 155, 160, 165, 170 (up well from 11/29)
    Flat Dumbbell Bench, 3x5, 70's
    Skullcrushers/Close grip bench, 3x5 each, 100 (Also switched to going behind head)
    Dumbbell Flies, 3x5, 25's
    Incline Dumbbell Flies, 3x6, 25's
    Tricep Pulldowns, 3x8, 110, 120, 110

    I got sick on Friday and brutally sick on Saturday with a horrible cold. I was feeling about 85% today. Regardless, I had a pretty good day and am still really liking CEE. Numbers seem to be consistantly improving.
     
  17. Shady VW

    Shady VW New Member

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    Had to take yesterday off due to an overwhelming amount of studying I had to do for finals :hs:

    12/14 - Back/Shoulders/Bis

    Seated Dumbbell Shoulder Press, 3x6, 55's :big grin:
    Barbell Shrugs, 4x6, 175
    Reverse Barbell Shrugs, 3x6, 115
    Bicep Curls, 3x6, 105 :)
    Hanging Cleans (Just started doing these again), 3x5, 115
    Lat Pulldowns, 3x6, 80
    Cable Rows, 2x6 (Ran out of time) 70
    Forearm Work
     
  18. Shady VW

    Shady VW New Member

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    Came home for Christmas yesterday, joined Gold's today.

    12/16 - Chest/Tris

    Bench, 95, 115, 135, 155, 175
    Flat Bench Dumbbell Press, 3x5, 70's
    Dumbbell Flies, 3x5, 25's
    Skullcrushers/Close Grip Bench, 3x5, 100
    Incline Dumbbell Flies, 3x5, 25's
    Tricep Pulldowns, 3x6, 110
    Forearm work
     
  19. Shady VW

    Shady VW New Member

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    12/19 - Chest/Tris

    Bench, 5x5, 135, 145, 155, 165, 175
    Incline Dumbbell Press, 3x6, 55's
    Dumbbell Flies, 3x6, 25's
    Tricep Pulldowns, 4x6, 110
    Incline Dumbbell Flies, 3x6, 30's
    Forearm work
     
  20. Shady VW

    Shady VW New Member

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    12/20 - Legs

    Back today from a week off legs, couldn't make it to the gym on those days due to my exam scheduale.

    Squat, 5x5, 215, 220, 225, 230, 235
    Standing Calf Raises, 4x6, 225
    Hack Squats, 3x6, 145, 155, 165
    Hack Squat Machine Calf Raises, 4x8, 225
    Leg Extensions, 3x6, 175

    Hurts to walk, hack squats suck.
     
  21. Shady VW

    Shady VW New Member

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    12/21 - Back/Bis

    Seated DB Shoulder Press, 3x6, 55's
    Barbell Shrugs, 4x6, 185
    Standing Curls, 3x6, 100
    Lat Pulldowns, 3x6, 80, 90, 100
    Seated Incline Hammer Curls, 2x10, 25's
    Front Pulldowns, 3x6, 80, 90, 100
    Cable Rows, 3x6, 70, 80, 90
    Forearm work
     
  22. Shady VW

    Shady VW New Member

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    12/22 - Legs

    Hack Squats, 3x5, 135, 145, 155
    Calf Raises on Hack Squat Machine, 4x6, 235
    Hamstring curls, 3x6, 100
    Standing Calf Raises, 3x10, 185

    30 minute walk on the treadmill

    Legs were still smoked from my intense leg day Tuesday. Took it easy today.
     
  23. Shady VW

    Shady VW New Member

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    12/23 - Chest/Tris

    Bench, 5x5, 100, 120, 140, 160, 180 :eek5: 180 went up easy
    Dumbbell Press, 3x6, 70's
    Skullcrushers/Close grip bench, 3x5, 100
    Dumbbell Flies, 3x6, 25's
    Decline Dumbbell Nose Breakers, 3x5 each, 25's (First time doing these, these were hard)
    Forearm work

    Numbers continuing to go up, both weight lifted and my own weight. I hit 168 today so I'll hit 170 by this Friday. :eek5:
     
  24. Shady VW

    Shady VW New Member

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    12/26 - Chest/Tris

    Bench, 5x5, 100, 120, 140, 160, 180
    Incline Dumbbell Press, 3x6, 55's
    Flat Bench Dumbbell Flies, 3x6, 25's
    Decline Dumbbell Nose Breakers, 3x5, 25's (I like these a lot)
    Incline Dumbbell Flies, 3x6, 30's
    Skullcrushers/Close grip bench, 3x5, 100 (Doing these last was a bad idea)
    Forearm work

    I'd been running around all day running errands and went to the gym really tired. I got a good workout in but I wasn't feeling great :hs:
     
  25. Shady VW

    Shady VW New Member

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    12/27 - Legs

    Squat, 5x5, 155, 175, 195, 215, 235
    Calf Raises, 3x8, 225
    Machine Hack Squats, ass to grass, 4x5 135, 155, 175, 195
    Machine Hack Squat Calf Raises, 4x8, 225
    Hamstring Curls, 3x6, 95

    20 Minutes Cardio

    Today was a hard workout. I went in pumped and only took 45 second breaks between sets. Day went well, my final set of 5 on squats went up easy so that's improving :eek5:
     
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