Skinny Bastards log

Discussion in 'Training Logs' started by 2000GT, Sep 26, 2007.

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  1. 2000GT

    2000GT Active Member

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    Figured I would try this program for a couple weeks as I am able to get to the gym 4 times a week as oppose to 3 for a little while.

    I started the program last night with the Dynamic Lower Body workout as Monday I did my usual clean, bench squat - (forgot the printout of the westside program at home).

    Anyway, here goes:

    Weight: 205

    Warmup - 1 mile run at 6:30

    Box jump (tallest box) - 8 sets X 3 reps
    Bulgarian Split Squat - 3 X 10 (135 pounds)
    Glute Ham Raise - 3 X 15
    Weighted Ab Pull Down (using lat pull down) - 4 X 15 (60 pounds)

    Prolly do rep upper body tonight as I can't make it to the gym tomorrow or on the weekend and I have two more workouts for the week.
     
  2. 2000GT

    2000GT Active Member

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    Repitition Upper Body

    Weight: 204

    Warmup - 3 mile bike at 9:00 Mins

    Dumbell Flat Bench:
    1 Warmup Set X 20 reps (50 pounds)
    1 Working Set X 25 reps (80 pounds)
    1 Working Set X 16 reps (80 pounds)
    1 Working Set X 15 reps (80 pounds)
    1 Working Set X 15 reps (80 pounds)
    * I did an extra set as I felt I left a little too much in the tank on working set 2 and 3.

    Superset lat pull down, face pull:
    Set 1 - 12 X 140, 12 X 100
    Set 2 - 12 X 150, 12 X 110
    Set 3 - 12 X 160, 12 X 120
    Set 4 - 12 X 170, 12 X 130

    Dumbell Lateral Raises:
    Set 1 - 12 X 25
    Set 2 - 12 X 25
    Set 3 - 12 X 25
    Set 4 - 12 X 25

    * My shoulders were really sore at this point, I don't usually do this much volume on my upperbody.

    Superset behind the back shrug, tricep pull down:
    Set 1 - 20 X 135, 20 X 130
    Set 2 - 20 X 135, 15 X 140
    Set 3 - 20 X 135, 15 X 140
    Set 4 - 20 X 135, 15 X 140

    * I definately did not use enough weight for the shrug, hence the high reps. ( I was sharing a cage and was too lazy to up the weight and remove before his set)

    Wrist Roller:
    Set 1 - 2 sets X 10 pounds
    Set 2 - 2 sets X 10 pounds
    Set 3 - 2 sets X 10 pounds

    * I have bitch forearms - I was almost squealing by the end of set 2.

    In addition to the program I did a neck excersize where I lay on my back and put a 25 pound plate on my forehead (towel in between) and roll my chin to my chest.

    4 Sets X 40 reps

    I must say I am sore today as I never train with volume like I did yesterday. I look forward to ME Lower Body tomorrow.
     
  3. timberwolf

    timberwolf New Member

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    Glad to see you started a log, man. On your repetition workouts, how long are you resting between sets and between supersets?
     
  4. 2000GT

    2000GT Active Member

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    I hope I can continue to log my training as I think it will help me increase strength.

    I am doing the one minute rest between sets. I found I needed 90 seconds on my dumbell bench nearing the last two sets - lactic acid burn was kicking in! On my supersets I found I used too little weight and was doing 30 seconds to a minute break between every two excersizes.

    Next week I am going to up the weight in all my excersizes about 10 percent at least, with exception to dumbell bench where I will try to perform more reps.
     
  5. 2000GT

    2000GT Active Member

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    Max Effort Lower Body

    Weight: 203

    Warmup - 3 mile bike at 10:00 Mins

    Squat:
    1 X 10 135
    1 X 5 135
    1 X 5 225
    1 X 5 315
    1 X 5 365
    1 X 3 405
    *1 X 2 415
    *1 X 2 425

    I had another one in the tank on 415 but left it for 425 which I could not complete my 3rd rep on.

    Bulgarian Split Squat:
    3 X 12 135
    **I was still sore from doing these on my dynamic day!

    Romanian Deadlift:
    1 X 12 135
    1 X 12 225
    1 X 12 275

    Abdominal Circuit:
    Sprint situps, vertical toe touch, overhead weighted crunch, medicine ball work
    4 X 15
     
  6. 2000GT

    2000GT Active Member

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    Max Effort Upper Body

    Weight: 206

    Warmup - 3 mile bike at 8:45 Mins

    Bench:
    1 X 10 135
    1 X 10 185
    1 X 5 225
    1 X 5 275
    1 X 3 315
    1 X 3 335
    1 X 2 345

    Dumbell Bench
    1 X 22 75
    1 X 21 75

    Superset cable row, rear delt raise
    1 X 12 150, 1 X 12 25
    1 X 12 160, 1 X 12 25
    1 X 12 170, 1 X 10 25
    1 X 10 180, 1 X 10 25

    Barbell Shrug
    1 X 20 135
    1 X 20 225
    1 X 16 315
    1 X 14 405

    Cable curl
    1 X 15 90
    1 X 15 100
    1 X 10 110
    1 X 10 120


    **This program has been a real good shock to my body, I am always sore recently and I seem to be pushing my body differently than I usually do.
     
  7. 2000GT

    2000GT Active Member

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    Dynamic Lower Body:

    Weight: 204

    Warmup - 3 mile bike at 10:00

    Box jump (tallest box) - 8 sets X 3 reps
    Bulgarian Split Squat - 3 X 10 (135 pounds)
    Glute Ham Raise - 3 X 15
    Weighted Ab Pull Down (using lat pull down) - 4 X 15 (60 pounds)
    Sprinter situps - 4 X 10
    Toe Touches - 4 X 10

    This was a crappy going through the motions workout as I had an almost all nighter the night before.
     
  8. 2000GT

    2000GT Active Member

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    Repitition Upper Body

    Weight: 202

    Warmup - 3 mile bike at 10:00 Mins

    Dumbell Flat Bench:
    1 Warmup Set X 20 reps (50 pounds)
    1 Working Set X 27 reps (75 pounds)
    1 Working Set X 22 reps (75 pounds)
    1 Working Set X 20 reps (75 pounds)
    1 Working Set X 15 reps (75 pounds)


    Superset lat pull down, reverse delt fly:
    Set 1 - 12 X 170, 12 X 25
    Set 2 - 12 X 170, 12 X 25
    Set 3 - 12 X 170, 12 X 25
    Set 4 - 12 X 170, 12 X 25

    Cable lateral raise:
    Set 1 - 12 X 50
    Set 2 - 12 X 50
    Set 3 - 12 X 60
    Set 4 - 12 X 70

    Superset shrug, preacher curl:
    Set 1 - 10 X 225, 12 X 75
    Set 2 - 10 X 315, 12 X 75
    Set 3 - 10 X 405, 12 X 75

    Wrist Roller:
    Set 1 - 2 sets X 10 pounds
    Set 2 - 2 sets X 10 pounds
    Set 3 - 2 sets X 10 pounds

    Shitty week with work and personal life and my workouts seem to parallel it. Need to sleep and eat a lot in the coming days to get back on track.
     
  9. 2000GT

    2000GT Active Member

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    Max Effort Lower Body

    Weight: 206

    Warmup - 2 mile bike at 5:00 Mins

    Squat:
    1 X 10 135
    1 X 5 135
    1 X 5 225
    1 X 3 315
    1 X 3 365
    1 X 3 405
    1 X 3 415
    1 X 2 435
    1 X 1 445

    Squats felt great today as I ate like a king last night and slept for a full 8 hours for a change.

    Bulgarian Split Squat:
    3 X 12 135
    Still killer!!

    Romanian Deadlift:
    1 X 12 135
    1 X 12 135
    1 X 12 135

    Abdominal Circuit:
    Weighted vertical toe touch, overhead weighted crunch, medicine ball work, Hanging leg raises
    4 X 15

    Much better workout today than the rest of the week.
     
  10. 2000GT

    2000GT Active Member

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    Max Effort Upper Body

    Weight: 205

    Warmup - 3 mile bike at 10:00 Mins

    **Worked out early yesterday morning. I had no power at all and felt tired the whole time. Had a terrible workout.

    Bench:
    1 X 10 135
    1 X 5 185
    1 X 5 225
    1 X 5 275
    1 X 3 315
    1 X 2 335 * Failed on the third
    1 X 3 315 * went back down cause anything more than that would have crushed me.

    Dumbell Incline Bench
    1 X 27 70
    1 X 25 70

    *Felt terrible about my bar bench so I dropped the weight on my dumbell bench too much.

    Superset cable row, facepull
    1 X 12 150, 1 X 12 80
    1 X 12 160, 1 X 12 80
    1 X 12 170, 1 X 12 80
    1 X 12 200, 1 X 12 80

    Barbell Shrug
    1 X 20 135
    1 X 20 225
    1 X 15 315
    1 X 15 405

    Cable curl
    1 X 15 90
    1 X 15 100
    1 X 10 110
    1 X 10 120
     
  11. 2000GT

    2000GT Active Member

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    Dynamic Lower Body:

    Weight: 205

    Warmup - 3 mile bike at 9:00

    Box jump (tallest box) - 8 sets X 4 reps
    Bulgarian Split Squat - 3 X 10 (155 pounds)
    Glute Ham Raise - 3 X 15
    Leg lifts - 4 X 15
    Weighted Toe Touches - 4 X 15
     
  12. 2000GT

    2000GT Active Member

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    Repitition Upper Body

    Weight: 206

    Warmup - 2 mile bike at 5:30 Mins

    Dumbell Flat Bench:
    1 Warmup Set X 20 reps (50 pounds)
    1 Working Set X 21 reps (85 pounds)
    1 Working Set X 16 reps (85 pounds)
    1 Working Set X 15 reps (85 pounds)
    *1 Working Set X 10 reps (85 pounds)
    *1 Working Set X 5 reps (85 pounds)

    *My chest just died at 10 reps of my second to last set. I took 30 seconds and did another 5. 1 minute break between sets makes this really tough.

    Superset cable row, reverse delt fly:
    Set 1 - 12 X 180, 12 X 25
    Set 2 - 12 X 200, 12 X 25
    Set 3 - 12 X 200, 12 X 25
    Set 4 - 12 X 200, 12 X 25

    Cable lateral raise:
    Set 1 - 12 X 60
    Set 2 - 12 X 60
    Set 3 - 12 X 60
    Set 4 - 12 X 60

    Superset shrug, barbell curl:
    Set 1 - 15 X 135, 8 X 95
    Set 2 - 15 X 225, 8 X 95
    Set 3 - 15 X 315, 8 X 95
    Set 4 - 15 X 405, 8 X 95

    Wrist Roller:
    Set 1 - 2 sets X 10 pounds
    Set 2 - 2 sets X 10 pounds
    Set 3 - 2 sets X 10 pounds

    Better week with the rep upper body. I am slowly going to start increasing my weights cause I still feel like my bottleneck in this workout is energy to continue at a fast pace workout. I know I am a lot stronger than this log shows as far as rep/dynamic days.


    ***FYI, I was curling and shrugging in the cage for this workout as a superset. I would love an OT'er to come up to me and tell me I shouldn't do that.
     
  13. 2000GT

    2000GT Active Member

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    Max Effort Lower Body

    Weight: 203

    Warmup - 3 mile bike at 8:00 Mins

    Squat:
    1 X 10 135
    1 X 5 135
    1 X 5 225
    1 X 3 315
    1 X 3 365
    1 X 3 405
    1 X 3 415
    1 X 2 435
    1 X 1 435

    ** Had to use a belt today as I felt my back was tweaking a bit

    Bulgarian Split Squat:
    3 X 10 155

    Romanian Deadlift:
    1 X 12 135
    1 X 12 225
    1 X 12 315
    1 X 12 315

    Abdominal Circuit:
    Weighted vertical toe touch, overhead weighted crunch, medicine ball work, Hanging leg raises
    2 X 15
    Cut the rest short

    **Felt sick and exhausted as I have pulled a couple all nighters this week with work and it caught up to me today. Just took a sleeping pill actually as I can't afford to be tired tomorrow and I need to get a full 6-8 hours sleep tonight.
     
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