starang's log

Discussion in 'Training Logs' started by oh noes, Feb 13, 2006.

Thread Status:
Not open for further replies.
  1. oh noes

    oh noes New Member

    Joined:
    Oct 21, 2003
    Messages:
    14,419
    Likes Received:
    0
    Location:
    los angeles
    Decided to make a log to hopefully help me work out more consistently and also give me a better idea of my progress.

    My goal is to be around 175-180lbs with 10-12% bodyfat.

    current stats: 5'10" 175lbs. Not sure of current bodyfat, but I'm guessing(hoping) that its in the high teens.

    Sunday: Chest/Triceps

    BB Flat Bench
    1x15 115 lbs
    1x12 145 lbs
    1x10 165 lbs
    2x5 185 lbs

    DB Incline Bench
    1x10 50 lbs
    1x8 50 lbs
    2x8 45 lbs

    BB Decline Bench
    2x10 135 lbs
    1x7 155 lbs
    1x6 155 lbs

    DB Flies
    1x12 20 lbs
    1x10 25 lbs
    1x8 30 lbs

    Skull Crushers
    1x12 45 lbs
    1x10 50 lbs
    2x8 55 lbs

    Cable Pressdown w/ straight bar
    1x12 40 lbs
    3x8 50lbs
     
  2. oh noes

    oh noes New Member

    Joined:
    Oct 21, 2003
    Messages:
    14,419
    Likes Received:
    0
    Location:
    los angeles
    Sunday Meals

    Breakfast
    1/2 cup of oatmeal
    2 eggs
    1 cup of orange juice
    4 cups of coffee

    Lunch
    Salad w/ 1 can of tuna
    1 Apple

    Pre-Work Out
    1 Banana
    1 Slice of Whole Wheat Bread w/ Peanut Butter
    1 cup of Milk

    Post-Work Out
    1 cup of Milk
    1 tbsp of Peanut Butter
    1 Banana
    1 scoop of Whey Protein

    I'll calculate all the protein, calories, and carbs after dinner, too lazy right now :o
     
  3. oh noes

    oh noes New Member

    Joined:
    Oct 21, 2003
    Messages:
    14,419
    Likes Received:
    0
    Location:
    los angeles
    Thursday

    Wide Grip Lat Pulldowns
    90x12
    120x12
    135x7
    150x5

    Underhand Lat Pull Downs (hammer strength machine)
    110x12
    140x12
    160x8
    170x6

    Bent Over DB Rows
    40x12 (each arm)
    42.5x12
    45x10
    50x7

    Cable Pressdown (Rope)
    50x12
    70x12
    90x10
    110x5 :( thought i was on a roll

    Seated Dips Machine
    140x12
    155x12
    170x10
    185x12

    Dead Lifts
    115x12
    155x12
    185x10
    195x3 :wtc: my grip was gone at this point

    In retrospect I should've started my workout with dead lifts
     
  4. ccrooks

    ccrooks New Member

    Joined:
    Oct 26, 2003
    Messages:
    60,221
    Likes Received:
    0
    Location:
    south bay, southern cali
    :werd: compound lifts (squats, deads, bench, etc.) at the beginning of your workouts

    i have a problem with grip, too... in order to pull as heavy as i do, i need to use straps :sad2:
     
  5. ccrooks

    ccrooks New Member

    Joined:
    Oct 26, 2003
    Messages:
    60,221
    Likes Received:
    0
    Location:
    south bay, southern cali
    update your log, fool! :rofl:
     
  6. oh noes

    oh noes New Member

    Joined:
    Oct 21, 2003
    Messages:
    14,419
    Likes Received:
    0
    Location:
    los angeles
    Friday : Legs

    Squats
    10x115
    8x135
    8x135
    5x135

    SL Deadlifts
    10x95
    8x115
    8x115
    6x115

    Lunges
    10x65
    10x65
    10x65
    8x65

    Standing Calf Raises
    15x160
    10x160
    12x140

    Upright Rows
    12x45
    12x45
    8x50

    Arnold Press
    10x30
    10x30
    8x35

    I lagged on posting this and since i don't keep an actual log and post this by memory, some of the numbers are probably off :o
     
    Last edited: Feb 22, 2006
  7. oh noes

    oh noes New Member

    Joined:
    Oct 21, 2003
    Messages:
    14,419
    Likes Received:
    0
    Location:
    los angeles
    Tuesday : Chest

    Incline BB
    12x115
    10x135
    6x155
    6x155

    Flat DB
    10x52.5
    10x52.5
    8x55
    8x55
    6x60


    Decline BB
    10x135
    10x135
    8x155
    7x155

    Cable Flys
    12x40
    12x40
    10x45
    8x50

    Dips
    3x8
     
  8. ccrooks

    ccrooks New Member

    Joined:
    Oct 26, 2003
    Messages:
    60,221
    Likes Received:
    0
    Location:
    south bay, southern cali
    prob. gonna do legs on thursday... shoulders tomorrow, legs the day after (that's the plan, anyway)
     
  9. oh noes

    oh noes New Member

    Joined:
    Oct 21, 2003
    Messages:
    14,419
    Likes Received:
    0
    Location:
    los angeles
    Wednesday: Back

    Deadlifts
    12x115
    10x155
    8x185
    8x185
    5x205
    4x205

    Underhand Lat Pulldowns
    15x90
    12x120
    8x140
    6x160
    5x160

    Bent Over DB Rows
    10x50
    8x50
    8x50
    6x55
    6x55

    Widegrip Lat Pulldowns
    15x75
    10x90
    8x105
    5x120
    5x120
     
  10. ccrooks

    ccrooks New Member

    Joined:
    Oct 26, 2003
    Messages:
    60,221
    Likes Received:
    0
    Location:
    south bay, southern cali
    legs tomorrow, dude... i might bring a girl from work

    say... around 4ish at the torrance 24
     
  11. oh noes

    oh noes New Member

    Joined:
    Oct 21, 2003
    Messages:
    14,419
    Likes Received:
    0
    Location:
    los angeles
    sounds good :bigthumb:
     
  12. oh noes

    oh noes New Member

    Joined:
    Oct 21, 2003
    Messages:
    14,419
    Likes Received:
    0
    Location:
    los angeles
    Thursday: Shoulders/Abs

    Military Press BB
    12x65
    9x75
    5x95
    5x95

    Arnolds
    10x35
    10x35
    7x40
    6x40

    Upright Rows
    10x50
    10x50
    8x55
    6x60

    Leg Lifts
    4x15

    Crunches
    4x40

    Cardio
    20 minutes on elliptical machine

    did a light workout, didn't want to be too sore for boxing class :o
     
    Last edited: Feb 28, 2006
  13. oh noes

    oh noes New Member

    Joined:
    Oct 21, 2003
    Messages:
    14,419
    Likes Received:
    0
    Location:
    los angeles
    Monday: Legs/Biceps/Forearms

    Squats
    12x115
    10x135
    8x155
    6x175
    5x185
    4x185
    8x135

    Leg Curls
    12x60
    10x60
    8x70
    8x70

    Reverse Leg Curls
    8x45
    8x45
    8x45
    7x45

    Standing Calf Raises
    12x150
    10x150
    8x160
    8x160

    Preacher Curls
    12x55
    10x60
    8x65
    6x70

    Weird DB Curls (not sure what they're called)
    8x10
    8x10
    5x10
    8x10

    Hammer Curls on cable machine w/ rope
    12x45
    10x55
    8x65
    7x70

    Reverse Curls on cable machine w/ straight bar
    12x45
    10x50
    8x50
    6x60

    Reverse Forearm Curls
    4x10x20

    Forearm Curls
    3x8x30
    5x40

    Crunches
    4x40
     
  14. oh noes

    oh noes New Member

    Joined:
    Oct 21, 2003
    Messages:
    14,419
    Likes Received:
    0
    Location:
    los angeles
    Wednesday: Back/triceps

    Deadlifts
    12x115
    10x145
    8x185
    5x205
    4x205
    3x205

    Close grip Lat Pulldowns (hammer/neutral position)
    12x100
    10x120
    7x140
    5x140

    Hammer Strength Low Rows
    12x90
    10x110
    8x120
    6x140
    5x160
    Hammer Strength High Rows
    12x120
    10x140
    8x160
    8x160

    Overhead Tricep extensions
    12x45
    10x60
    7x75
    6x75

    Cable pressdown (rope)
    12x45
    10x50
    8x55
    8x60
     
Thread Status:
Not open for further replies.

Share This Page