stokes log

Discussion in 'Training Logs' started by stokes, Aug 21, 2008.

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  1. stokes

    stokes you know you are more than your physical body, the

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    current height: 6'0 weight: 230 lb

    when I started working out I was doing pur's routine with what I had available at the time. this was aprox 1.5 yr ago

    my starting weights iirc were around
    bench: 90ish x 5
    squat: 150ish x 5
    dead: 170ish x 5

    after working out for around a year I was around
    bench: 150 x 5
    squat: 200 x 5
    dead: 230 x 5

    got tired and needed a change, so I changed up to a 5x5 for aprox the next 6 months or so and got to

    bench: 190x5
    squat: 280x5
    dead: 300x5

    after the past month i changed back to a bodypart split, and am currently sitting at

    bench:205x5
    squat:310x5
    dead:330x5

    currently doing the following:

    chest

    Incline Bench x12 x10 x8
    Peck deck x12 x12 x12
    Bench x10 x8 x5
    decline db press x10 x10 x10

    misc

    strict press x12 x10 x8 x8
    tri v bar pushdowns x15 x12 x12 x12
    overhead tri ext x8 x8 x8
    db side raises x10 x10 x10
    hammer curl x8 x8 x8
    ez bar curl x8 x8 x8

    back

    DL x12 x10 x8 x5 x5
    lat pulldown x12 x12 x12 x12
    BBR x15 x12 x10 x8
    cable row x12 x10 x10 x10

    legs

    squat x12 x10 x8 x8 x5
    sldl x12 x10 x10 x10 x8
    leg ext x12 x12 x12 x12
    ham curl x15 x12 x10 x10


    diet basically consists of:

    meal1:
    4 egg whites 2 yolks
    1 scoop whey
    1/2 cup oatmeal

    meal2:
    tuna sandwich whole grain bread

    meal3:
    1 cup cottage cheese
    1 scoop whey

    meal4: (post wo)
    2 scoop whey w/ water

    meal5:
    misc. dinner meal consists of meat / vegetable / rice

    meal6:
    1 scoop whey

    supplements:
    beta alanine 4.5 g
    100-200 mg caffeine
    taken pre-wo

    don't really have any clearly defined goal, I should start cutting but am reluctant to do so b/c I still feel relatively weak, but am going to start in the next few months.

    going to try and keep log up to date, comments/criticism welcome :greddy:

    I'll try to add pics in the next few days also
     
  2. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    Your av reminds me of the time when I tripped on acid and then thought it would be a good idea to throw shrooms into the mix. :hs:
     
  3. BarbaraWaltersPegleg

    BarbaraWaltersPegleg Irish Guido

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  4. stokes

    stokes you know you are more than your physical body, the

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    dl 150x12 190x10 250x8 300x5 330x5 pr :greddy:
    lat pulldown x12 x12 x12 x12
    BBR 80x12 100x10 130x8 160x8
    cable row x12 x12 x12 x12

    used the ba for the first time today, and bbr was much easier to finish than usual.
     
  5. stokes

    stokes you know you are more than your physical body, the

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    misc.

    military press 60x20 80x15 90x12 100x10 110x10
    tri Vbar pushdowns 2x20 3x15 3x15 4x15 4x15
    french press 20x20 30x15 40x12 50x10
    hammer curl 20x20 30x15 40x12
    ez bar curl 20x20 40x15 50x15 60x12
    db side raises 10x20 15x20 20x15
     
  6. stokes

    stokes you know you are more than your physical body, the

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    legs

    skwat 130x12 180x8 230x8 280x5 310x5
    sldl 130x12 180x8 230x8 230x8
    leg ext 3x12 4x12 5x12 6x12
    leg curl 50x10 75x10 100x10 100x10

    SS the leg ext w. the leg curls
     
  7. stokes

    stokes you know you are more than your physical body, the

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    chest
    bp 130x8 180x8 200x5 150x8 130x15 drop set
    incline 80x12 120x10 140x5 80x10
    peck deck 3x12 3x12 4x12
    decline db 20x12 30x12 40x12 50x8 30x10
     
  8. stokes

    stokes you know you are more than your physical body, the

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    DL
    155x12
    195x8
    230x8
    305x5
    335x5 pr

    BBR
    85x10
    105x8
    135x8
    155x6 --> 80x20

    Lat Pulldown
    2x12
    3x12
    4x12
    5x12
    5x12

    cable row
    2x12
    3x12
    3x12
    4x12 --> 2x20

    [decline situps x10, decline crunchesx20, leg raisesx10] x 2
     
  9. stokes

    stokes you know you are more than your physical body, the

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    shoulders/misc

    military press
    30's x 15
    85 x 12
    95 x 12
    105 x 8
    115 x 8

    tri pushdowns
    3x15
    4x15
    4x15
    5x12 --> 2x12

    decline french press
    25x15
    30x12
    40x12 --> 20x15 --> 10x15

    hammer curl
    20's x 15
    30's x 12
    40's x 10

    ez bar curl
    20x20
    40x15
    50x12
    60x8 -->30x25

    db side raises
    10x20
    15x15
    20x10
     
  10. stokes

    stokes you know you are more than your physical body, the

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    back - DL max effort

    DL
    180x5
    230x2
    280x2
    330x1
    360x1
    400x0 - almost had it, couldn't get it locked out
    370x1
    380x1
    400x1 - killed it **PR** :bowdown:

    Barbell row
    80x15
    105x10
    130x8
    150x8 --> 80x20

    lat pulldown
    2x15
    3x12
    4x12
    5x12
    5x12

    cable row
    2x15
    3x12
    3x12
    4x10 --> 2x30

    hit my goal of 400 DL before I began my cut, hopefully I don't lose too much strength, want to get down to around 200 and then re-evaluate my plans.
     
  11. stokes

    stokes you know you are more than your physical body, the

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    going to start cutting, not really sure what rep scheme I should use though, like go heavy 3rm's, or stick to a lighter 8-12. I want to try and keep as much strength as possible. I'll have to look into it more.
     
  12. stokes

    stokes you know you are more than your physical body, the

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    shoulders/misc

    military
    80x12
    100x10
    110x8
    130x5 --> 80x8

    tri pushdowns / hammer curl
    3x15 / 20x15
    4x12 / 30x12
    4x12 / 40x10-->20x15(L.Arm)
    5x12-->3x12

    decline french press / ez bar curl
    25x15 / 25x20
    30x12 / 40x15
    40x12-->20x15 / 50x12-->40x8-->30x10-->20x15

    DB side raises
    10x20
    15x15
    20x10
     
  13. stokes

    stokes you know you are more than your physical body, the

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    LEGS!!!

    skwats
    150x10
    200x10
    250x8
    280x8
    320x3

    SLDL
    130x12
    180x10
    230x10
    230x10
    280x5

    leg ext / ham curl
    2x20 / 50x15
    3x15 / 75x12
    4x12 / 75x10
    5x12 / 100x8
    6x12

    I feel like dying lol, today raped me for some reason
     
  14. stokes

    stokes you know you are more than your physical body, the

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    updated diet:

    meal1:
    scrambled eggs
    2/3C oatmeal + 4tbsp penutbutter + 1 scoop whey shake w/ milk

    meal2:
    1C cottage cheese + 1 yogurt

    Meal3:
    1 can tuna
    1 C brownrice
    1/4 C salsa

    meal4:
    1 scoop whey

    meal5:
    chicken breast
    4/6 C broccoli

    Meal6:
    1C cottage cheese

    2,500 cal
    55g fat
    180g carb
    310 protein
     
  15. stokes

    stokes you know you are more than your physical body, the

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    chest

    decided to try out db fly's for the first time in a looong time, it kicked my ass so hard lol

    DB fly
    15x15
    20x12
    25x8
    30x5

    bench
    80x20
    150x8
    185x5 (wtf weak) --> 130x15 --> 80x12

    Incline DB (tried out DB on incline for first time ever, i need to do it more, im super weak lol)
    30x12
    40x12
    50x1 :lol: --> 40x8 --> [40x7(L.arm)]

    Decline DB
    30x12
    40x8
    50x1 --> 30x10 --> 20x10 --> barbell bench 80x15 to finish it off

    DB work raped me hard, I need to start hitting DB more often so I'm not super weak lol
     
  16. stokes

    stokes you know you are more than your physical body, the

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    Location:
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    cardio

    30 mins 1.61
     
  17. stokes

    stokes you know you are more than your physical body, the

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    BACK

    deads
    180x10
    230x8
    280x5
    310x5
    360x1 FAIL
    340x4

    DB row
    30x10
    40x10
    50x10
    60x8
    70x8 --> 40x20

    lat pulldown
    2x20
    3x15
    4x12
    5x12
    6x12
    6x12

    cable row
    2x15
    3x12
    3x12
    3x12
    4x10 ==> 2x30

    shrugs
    130x10
    130x10
    130x10


    [decline situps x10, decline crunchesx20] x 3
     
  18. stokes

    stokes you know you are more than your physical body, the

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    sept 11 cardio 40min
    sept 13 cardio 40min
     
  19. stokes

    stokes you know you are more than your physical body, the

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    SEPT 14

    military
    80x12
    100x10
    120x8
    130x5

    tri pushdowns / hammer curl
    3x15 / 20x15
    4x12 / 30x12
    4x12 / 40x10
    5x12 /

    decline french press / ez bar curl
    30x15 / 30x15
    40x10 / 40x10
    50x8-->30x30 / 50x12-->40x10-->30x10

    DB side raises
    10x20
    15x15
    20x10

    shitty diet today, felt weak as hell
     
  20. stokes

    stokes you know you are more than your physical body, the

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    SEPT 15

    Squat
    150x10
    200x8
    250x5
    280x5
    310x3

    SLDL
    130x12
    180x10
    230x5
    280x5

    had to rush today and only do squat / sldl, sucks but w/e
     
  21. stokes

    stokes you know you are more than your physical body, the

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    SEPT 17

    Bench
    80x12
    130x10
    160x8
    180x5
    200x3 ==> 150x8 ==> 150x5

    Incline Bench
    80x8
    100x8
    130x8 ==> 80x8

    DB Fly
    15x12
    20x10
    25x5 ==> 10x15

    Decline DB
    30x12
    35x8
    40x5 ==> 25x15

    Tri V-Pushdown
    3x15
    4x10


    felt good today
     
  22. stokes

    stokes you know you are more than your physical body, the

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    SEPT 18

    DL
    180x10
    230x8
    280x5
    310x5
    350x5 rep pr

    DB row
    40x10
    50x10
    60x10
    70x8 --> 40x20

    Lat Pulldown
    2x20
    3x15
    4x12
    5x12
    6x12
    6x12
     
  23. stokes

    stokes you know you are more than your physical body, the

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    SEPT 21

    DB Standing Press - decided to try DB to mix it up
    20x15
    40x10
    45x8
    50x6 ==> 30x15

    Decline French / EZ bar Curl
    30x15 / 30x15
    40x12 / 40x15
    45x12 / 50x10
    50x8 ==> 30x15 / 60x8
    / 70x8

    Tri V-Pushdown / Hammer Curl
    3x15 / 20x10
    4x12 / 30x10
    4x12 / 40x8 ==>20x10 l.arm only
    5x8 ==> 3x15

    DB Side Raise
    10x20
    15x15
    20x10
    20x8

    Face Pulls
    2x15
    3x15
    3x15

    felt good, was able to do more db side raises than normal
     
  24. stokes

    stokes you know you are more than your physical body, the

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    SEPT 23

    Squat
    180x8
    230x8
    280x5
    320x5

    SLDL
    130x12
    180x8
    180x8

    Leg Ext
    6x5
    7x5
    8x10

    Felt Good on squats
     
  25. stokes

    stokes you know you are more than your physical body, the

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    SEPT 25

    DB Bench
    30x15
    45x12
    55x10
    BB- 180x6 ==> 150x8 ==> 150x8

    Incline DB
    30x12
    40x10
    50x8

    DB Fly
    15x12
    20x10
    20x8

    Decline DB Palms Facing
    30x12
    35x12
    40x11

    tried out DB bench for the first time in a looong time today, ran out of plates and didn't feel like changing all the 10's to 25's to switched to BB 1/2 way, good pump, need more DB work for stability though.
     
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