summer project

Discussion in 'Training Logs' started by meatball, May 16, 2009.

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  1. meatball

    meatball you're the grasshole ya grasshole OT Supporter

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    This summer I'm doing exactly as the stickied thread prescribed, diet and routine. The only thing I will be substituting is pullups because I'm too weak to do enough.


    Beginning stats: 6'0 186 lbs

    Starting this log it's my third day on the diet and I followed it each day verbatim. I'm also lowering my drinking significantly (read: almost never, but my birthday is in a few days and maybe a few other occasions). I don't know enough about weightlifting to have a numeric goal...and I don't even know if this diet will bulk me up or cut down my fat to be perfectly honest. I just know whatever happens it will be an improvement, so I'm willing to try.

    Horrible pictures to be replaced soon

    [​IMG]
    [​IMG]
     
    Last edited: May 16, 2009
  2. meatball

    meatball you're the grasshole ya grasshole OT Supporter

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    2 hours of ice hockey



    Back
    warmup: seated reverse flys 50x10x3

    bent over row db 40x10x3

    front pulldown wide 87x10x3

    cable row 3x10 70 to fail (~6 each set), then 60

    lat pulldown behind the head 55x10x3
     
  3. meatball

    meatball you're the grasshole ya grasshole OT Supporter

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    may 16, saturday


    forgot the gym closed at 6 today :madfawk:


    1 hour of tennis
     
    Last edited: May 18, 2009
  4. meatball

    meatball you're the grasshole ya grasshole OT Supporter

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    may 17, sunday



    2 hours of hockey.

    missed the gym again for shitty circumstances...pretty pissed
     
  5. meatball

    meatball you're the grasshole ya grasshole OT Supporter

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    may 18, monday. worked my ass off especially after missing the weekend


    legs

    extensions 110 4x12
    squats 155 3x7
    press 220 4x12
    curls 110 12x2
    95 12x2
    lunges - FAIL...couldn't even do them, everytime i tried my knee would just limply give out and hit the ground :rofl:...tried a good 10 times


    abs

    50 leg lifts
    50 crunches

    calves
    seated 65 20x1
    80 20x2


    can hardly bend down right now
     
  6. T-R-T

    T-R-T New Member

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    good luck

    and do the pullups even if you can't do a lot, you'll improve quickly

    reverse flys are more of a shoulder exercise (rear delt)
     
  7. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    Is it just the way you were standing in the 2nd pic or do you have scoliosis?
     
  8. meatball

    meatball you're the grasshole ya grasshole OT Supporter

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    good question...i am looking over my shoulder but my posture is also generally terrible even when standing normally

    never been diagnosed though
     
  9. meatball

    meatball you're the grasshole ya grasshole OT Supporter

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    May 20, Monday. Chest. my legs are still sore from 3 days ago :hsugh:


    incline:

    95 x 9
    105 x 5
    110 x 1

    flat bp

    95 x 8
    105 x 5
    105 x 4
    95 x 6
    45 x 20

    db fly

    15x10x3

    dips, assisted

    20x10x2 (not extra weight, assisted weight)
    16x8x1 (same)
     
    Last edited: May 22, 2009
  10. meatball

    meatball you're the grasshole ya grasshole OT Supporter

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    May 21, Thursday. Back


    Assisted Pullups


    (-11) x 5
    (-14) x 9
    (-14) x 5
    (-18) x 5
    (-8) x 1

    Bent Over Row DB

    40 x 10
    30 x 10
    30 x 10
    30 x 8

    Front Pulldowns

    60 x 8 Narrow
    60 x 8 Wide
    40 x 15 Narrow
    40 x 15 Wide

    Cable Row

    60 x 10
    70 x 6
    60 x 8

    Behind the Head Pulldowns

    37.5 x 15
    30 x 15
    37.5 x 15
     
  11. meatball

    meatball you're the grasshole ya grasshole OT Supporter

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    May 22, Friday. Shoulders and Arms

    Shoulders

    Front Military Press (Smith)

    +50 x 10
    +60 x 5
    +60 x 3
    +50 x 5
    +50 x 5

    Side Laterals

    15x10x3

    Rear Laterals

    50 x 12
    60 x 12
    70 x12

    Shrugs (Smith)
    10 forwards and 10 backwards in same set

    +50 x 20
    +60 x 20
    +60 x 20

    Tris

    Rope Pushdown

    65 x 10
    80 x 12
    95 x 12
    110 x 6

    French Curl DBs (I think I may be doing these wrong)

    15 x 10 x 3

    Reversed Pushdown

    60 x 12
    70 x 12 x 2

    Bis

    Barbell Curls

    45 x 10 x 2
    55 x 10

    Preacher Curls

    45 x 10 x 2
    FFFFUUUU i didn't know the gym closed an hour earlier for memorial day weekend, couldn't finish my routine
     
  12. meatball

    meatball you're the grasshole ya grasshole OT Supporter

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    Tuesday May 26. Chest


    Chest

    Incline Bench

    95x9
    115x2
    115x1
    105x1

    Bench Press

    105 x 5
    110 x 1
    110 x 1
    105 x 1
    95 x 3

    DB Fly

    15x10
    15x12
    15x10

    "Weighted"(Assisted) Dips

    -8x3
    -14x5x2
    -14x8
    -14x10
     
  13. meatball

    meatball you're the grasshole ya grasshole OT Supporter

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    Thursday May 28th, Legs (missed day) and Back


    Legs

    Leg Extensions

    140x10x3

    Front Squats (first time :noes:)

    115x5
    135x1
    115x5x2

    Leg Press

    240x12x3
    260x12

    Leg Curl

    110x10x2

    Lunges

    20lb db x 4

    Seated Calves

    80x10
    60x10x2


    Back

    Pullups (Assisted)

    -14x8
    -16x10

    Bent Over Row DB

    40x5x5 (each side)

    Front Pulldowns

    50x10 narrow
    70x8x2 each

    Cable Row

    70x10x3

    Behind The Head Pulldowns

    50x10x3
     
  14. meatball

    meatball you're the grasshole ya grasshole OT Supporter

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    Friday May 29

    Shoulders and Arms



    Shoulders

    Front Military Press (Smith)

    +50x10
    +60x1
    +60x3
    +55x6
    +50x8

    Side Laterals

    15x10x2
    20x6

    Rear Laterals

    60x10
    70x10
    80x6

    Shrugs Front and Back (Smith)

    +70x10x3

    Tris

    Rope Pushdown

    80x12
    95x12
    110x12
    110x6
    80x10

    Triangle Overhead Thingies

    30x10x3

    Reversed Pushdowns

    60x12
    70x10
    80x8


    Bis

    BB Curls

    45x10
    55x10
    60x10

    Preacher Curls

    45x10
    50x8
    50x6
    50x7

    Hammer Curl

    20x8x3

    Wrist Curls

    25x15x3
    45x15
     
  15. meatball

    meatball you're the grasshole ya grasshole OT Supporter

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    Legs. My rotator cuff feels like shit from throwing a football :ugh2: i must have the makeup of a 50 year old man. Loads of PRs today but I still feel shitty about my day for some reason, like i could have did a lot better.



    Leg Extensions

    125x10
    140x10
    155x10

    Squats

    115x8
    135x1 (and fell on the second...a little embarassing :hsugh:)
    135x5 (my rotator cuff started hurting really badly again)


    Leg Press

    260x12
    280x12
    300x12
    320x12

    Leg Curl

    90x10
    90x5~70x6
    70x10

    Walking Lunges

    25x4


    Calves - Bleebity Bloo I didn't write it down....seated calf raises mostly
     
  16. meatball

    meatball you're the grasshole ya grasshole OT Supporter

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    Tuesday, June 2. Chest

    My rotator cuffs feel legitimately injured

    Chest

    Incline

    95x10
    105x8
    115x4
    115x2

    Flat BP

    115x5
    115x2
    115x2
    115x5

    DB Fly

    20x10
    20x12x3

    Decline DB Press

    30x8x3 (ow)
     
  17. T-R-T

    T-R-T New Member

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    how are your elbows when you bench? flared out to the sides or tucked in?
     
  18. JeremyD

    JeremyD New Member

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    Meatball is a sick name. However, you don't look like a meatball.

    One of the kids who train's at my gym is like 5'3 and 240ish pounds. We call him meatball.
     
  19. meatball

    meatball you're the grasshole ya grasshole OT Supporter

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    tucked in IIRC...but this problem isn't from BP at all and actually felt fine during it...it's either from another exercise or something else entirely. They've been hurting for a few days now
     
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