size18boarder

Discussion in 'Training Logs' started by size18boarder, Mar 7, 2005.

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  1. size18boarder

    size18boarder rhetorical OT Supporter

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    GOALS: dont wanna get bigger (but if i do oh well) - just stronger and low bf%

    3/7/05

    christophers routine following 12 wk bench program and some minor injuries


    (proposed workout)
    squat - 5x5 last set w/245
    dead - 5x5 w/225 (going snowboarding for break dont wanna be fucked up)
    bench - 5x5 last set w/185 if i remember correctly
    inc. DB bench - 2x12 w/50's (<45 deg. incline)
    fly machinee 2x12

    my rear delt is sore i hope i dont fuck it up
     
    Last edited: Mar 7, 2005
  2. size18boarder

    size18boarder rhetorical OT Supporter

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    squat ended on 225
    didnt do deads
    bench ended on 175
    cg bench 2x10 w/135
    peaced out
     
  3. size18boarder

    size18boarder rhetorical OT Supporter

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    did one week of high rep shit cuz i was at a hotel...im a little bigger
     
  4. size18boarder

    size18boarder rhetorical OT Supporter

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    first workout since i was hurt

    5 min elliptical
    50 jumping jacks
    5 min jogging

    BB bench barx15, 95lbx10, 135lbx6, 155x5, 175x5, 195x2
    lat pulldown (back is still sore) 60x15, 60x10, 60x10
    BB flat skulls 60x8, 70x6, 70x6
    DB curls 20'sx15 incline, 25'sx10 standing, 25'sx10 standing
    cuban rotations 3 sets of ten reps with no weight

    post workout: 600 calories (40c/40p/20f)
    1hr post: 800 cal (30c/50p/20f)
    2 and 1/2 hrs: a shitload more
     
  5. size18boarder

    size18boarder rhetorical OT Supporter

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    havent slept since like two days ago but hopefully ill do this then pass out...

    Chins 3 sets to failure
    DB row x15, x8, x10, x6
    Flys flatx6-8, inc.x6-8, flatx12-5, inc.12-15
    DB shoulder press, 3x10
    BB curls 3 sets x 4-6 reps
    Cg bench 3 sets x 4 reps (205?)
    DB hammer curls 2x10 w/30's
    Dips to failure x 2 sets
    tricep extensions x30 reps one set, lightish

    some of that will be supersetted, the arms shit at least...prolly the flys and rows too
     
  6. size18boarder

    size18boarder rhetorical OT Supporter

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    yesterdays workout:

    squats:
    barx20
    95x10
    135x8
    135x3
    155x3
    175x3
    195x3
    215x3
    225x3
    235x3
    245x3
    245x3

    ...easier than i thought seeing as i am rebuilding my legs
    i should be able to get 315 up pretty easy by the end of the year

    sldls (snatch grip)
    barx20
    95x12
    135x10
    135x12

    SS with hanging leg raises...

    x12, x12, x12

    leg press 1x12 (405)

    full sit ups

    2x20
     
  7. size18boarder

    size18boarder rhetorical OT Supporter

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    tomorrows anticipated workout:

    low rack press @ sticking point - work up to 3rm, 5x3 (190, 190, 195, 200, 205)
    ELBOWS IN!!!!!!

    2x10 CG bench w/165

    3x10 BB row w/135

    2xmax reps pull ups (2/3 really, not gonna go all the way down)

    3x8-10 flys, probably on the machine

    2x12 tricep cable extension

    DB curls, start at 25's up to 35's try to get 10 each time

    db shrugs 95's x 12 x 2

    65lbs x 15 x 1 (bb curls) - however long it takes

    face pulls 2x15 - go like 50 lbs or whatever is a little heavier than last time
     
    Last edited: Apr 6, 2005
  8. size18boarder

    size18boarder rhetorical OT Supporter

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    :hsd: i was owned
     
  9. size18boarder

    size18boarder rhetorical OT Supporter

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    friday workout:

    squats for reps
    light back ext
    highish rep abs?
     
  10. size18boarder

    size18boarder rhetorical OT Supporter

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    sunday:

    rep bench
    heavy shoulders 3x8
    heavy tris 4x6-8
    high rep bi's
    flys and isometric chest shit
    deads?
     
  11. size18boarder

    size18boarder rhetorical OT Supporter

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    squats 135x10repsx3sets
    back ext w/10lb...3x10
    2x20 crunches
    light wide bench for active recovery
    light back row " " "
     
  12. size18boarder

    size18boarder rhetorical OT Supporter

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    :wavey:
     
  13. size18boarder

    size18boarder rhetorical OT Supporter

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    i call today the beach muscles workout

    decline bench: barx20, 135x10, 155x12, 175x10, 185x7, 135x15
    flys: 30's x 12, (move to pec dec) 75x15, 85x12
    curls w/30's; x9, x8
    curling oly bar: 1rep, 1 sec rest, 2x2secrest, 3x3, 4x4, 5x5, 3 reps aaaaand im spent
    upper abs
     
  14. size18boarder

    size18boarder rhetorical OT Supporter

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    thursday :

    back, triceps, hams, rear delts
     
  15. size18boarder

    size18boarder rhetorical OT Supporter

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    Location:
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    friday: quads, calves, lower abs, lower back
     
  16. size18boarder

    size18boarder rhetorical OT Supporter

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    i did triceps back and delts

    185x5 reps x 3 sets after warmup
    chins: 7,6,6
    skulls and db row superset: 60x12x2sets skulls, 60dbx10x2sets rows
    upright row: bar (45)x12, 65x12, 65x10
    tricep cable extension: 1x20 w/75lbs
     
  17. size18boarder

    size18boarder rhetorical OT Supporter

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    monday:

    chest, tris, shoulders

    bench: warm up, 155x12, 155x10, 135x9(cg) 155x8(cg)
    flys on machine: 75x15, 80x12, 75x12
    skulls: 60lbsx12 reps x 2-3 sets i forget
    rope pulldown extension: 1x20
    shoulder db press 40lbsx9 reps x 2 sets
     
  18. size18boarder

    size18boarder rhetorical OT Supporter

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    tuesday:

    squats warm up, 135x10, 155x12, 175x12, 225x3
    light chest shoulder tricep recovery
    bench barx20, 65lbsx20
    flys 40lbsx15x2sets
    tricep cable ext 2setsx20w/like 40lbs
    quads
    nope
    hams
    nope
    lower abs
    2x15 hanging leg raises

    also: 1x20 back extension
     
    Last edited: Apr 26, 2005
  19. size18boarder

    size18boarder rhetorical OT Supporter

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    wednesday:

    cardio, homework
     
  20. size18boarder

    size18boarder rhetorical OT Supporter

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    thursday:

    high rep deadlifts
    135x10, 185x10, 235x10 not really that hard...grip was a little weak until i used opposing grip
    back hypertrophy
    BBrow
    135x10, 135x10, 135underhandx10
    lat PD
    150x9 overhand, 150x9 underhand


    upper abs

    2 sets of situps, last one with 10lb weight behind head
     
    Last edited: Apr 28, 2005
  21. size18boarder

    size18boarder rhetorical OT Supporter

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    Location:
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    thursday:
    chest, triceps for strength/hypertrophy
    slight incline db bench 5x5, 60's, 60's, 65's, 65's, 70's
    CG bench 165x5, 155x7 <------ :hsugh:
    Decline BB bench 155x9, 155x(8?) <-------:ugh:
    then hypertrophy
    Cable tricep extension 2x15
    machine flys 2x15
     
    Last edited: Apr 30, 2005
  22. size18boarder

    size18boarder rhetorical OT Supporter

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    friday recovery
     
    Last edited: Apr 30, 2005
  23. size18boarder

    size18boarder rhetorical OT Supporter

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    saturday legs and abs

    work up to squat 3-5 rm
    SLDL's 3x8-10
    leg press 2x12-15
    hip flexor and accessory work

    hanging leg raises 3x10
    full sit ups 3x12-15
     
    Last edited: Apr 30, 2005
  24. size18boarder

    size18boarder rhetorical OT Supporter

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    sunday rest
     
  25. size18boarder

    size18boarder rhetorical OT Supporter

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    monday:

    chest/biceps

    slight inc BB rack press set pins low work up to 5rm

    smith press heavy 3x8-10

    chins 3setsx5reps

    BB curls, work up to 6rm

    flys 3x12-15

    tricep db ext (skulls) 2x12
    --remember to let head fall off bench and extend arms to 45 deg angle not perpendicular--
     
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