That's not a pimple, that's my bicep!

Discussion in 'Training Logs' started by Dr. Fuckface, Dec 2, 2006.

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  1. Dr. Fuckface

    Dr. Fuckface Wheelguns: when it absolutely, positively has to g

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    :mamoru:

    Me:
    age: late 20's
    height: 6'0"
    weight: 182lb today (down from 200 a month ago :wiggle:)

    Experience: On and off for about 10 years now. Never seem to stick with it for more than 6 months. I'm familiar with the basics, but know just enough to make myself look like a moron by asking stupid questions :hs:. Been playing around with the Bill Starr routine for about a month now, and I think I'll stick with it.

    Noob goal: increase big 3, basic strength, good form.

    Challenges:
    1. Food: This is the big one for me; eating enough [good] food to reach caloric excess. I know some guys will eat pizza and all kinds of shit while they bulk, but I like the idea of a clean bulk; at least as the noob I am. I don't have a lot of disposable income (see #2), so eating quality will get $$$.
    2. Sleep: I'm a student and I work, so it's rare that I'll get more than 4-5 hours of sleep on weeknights. Weekends are better, but I know that while you can run a sleep deficit, you never run a surplus, and there's no such thing as "storing up" sleep.
    3. Unavoidable cardio. Usually twice a day durring the week, 35 minute stints that have my HR around 120-140bpm, which is midrange for me (naturally high heartrate ftl). This is going to make eating enough even more of a challenge.

    Any advice on what to do about any of the above is welcome.

    Current Supplements:
    1. ON whey. Probably more per day than most people would think is good, I'll usually have between 4-5 scoops a day.
    2. Primaforce CEE liqui-caps. 2gr before workout, 2gr immediately after. 2gr on an empty stomach on offdays, sometimes I do a second does (seems to help).
    3. Fish oil. Fuck, why didn't i get the enteric coated stuff? :barf:
    4. Centrum Performance (1/day). Will probably get some Adam or something similar in the future, but I need to use these up first.
     
  2. Dr. Fuckface

    Dr. Fuckface Wheelguns: when it absolutely, positively has to g

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    Monday 11/27/06

    Squats: 5x145, 5x150, 5x155, 5x160, 5x165
    DL: 5x185, 5x195, 5x205, 5x215,5x225
    Bench: 5x145, 5x150, 5x155, 5x160, 5x165
    Incline DB: 12x40, 8x45
    Incline Situps/Crunches: 40, 30, 20
     
  3. Dr. Fuckface

    Dr. Fuckface Wheelguns: when it absolutely, positively has to g

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    Wednesday 11/29/2006

    Lunges: 8x95, 8x100, 8x100, 8x95 (my coordination was shit today :dunno:)
    Good AM's: 8x105, 8x115, 8x125
    Shoulder Press: 5x85, 5x90, 5x95, 5x100, 5x105
    Assisted Pull-ups (repsxassist): 8x6, 8x7, 8x8, 8x9
    Incline Situps/Crunches: 40, 30, 20
     
  4. Dr. Fuckface

    Dr. Fuckface Wheelguns: when it absolutely, positively has to g

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    Friday 12/01/06 - Legs didn't feel up to squats today, will throw an extra day in and do them Saturday.

    Rows: 5x100, 7x105, 5x110, 5x115, 6x120
    Inc Bench: 5x125, 5x130, 5x135, 5x140, 4x145
    Tri Ext: 12x10, 12x11
    Prchr Crls: 8x50, 5x70, 5x70, 12x40
    Inc Sit-ups/Crunches: 40, 30, 20
     
  5. Dr. Fuckface

    Dr. Fuckface Wheelguns: when it absolutely, positively has to g

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    Saturday 12/02/06 - Decided that, as long as I was there, might as well indulge in some "beach work" :mamoru:

    Squats: 5x145, 5x150, 5x155, 5x175 (PR :wiggle:), 8x155 (head rush, almost lost it at the 5th rep :noes:)
    Assisted Pull-ups: (8x6)^3

    Beach Work:
    DB Flys: 12x20, 10x25, 8x30, 10x25, 12x20
    Side Lateral Raise: 12x10:)mamoru:), 10x15, 8x20, 10x15, 12x10
    Wrist Curl: 20x45, 16x45, 16x45, 11x45
    Calf Raises: 10x135, 12x135, 12x155
    Reverse Curl: 12x40, 12x45, 12x50, 7x50, 10x40
     
  6. Dr. Fuckface

    Dr. Fuckface Wheelguns: when it absolutely, positively has to g

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    Monday 12/04/06

    Squat: 5x145, 5x155, 5x165, 5x170, 5x175
    Bench: 5x145, 5x150, 5x155, 5x160, 4x160 - Flys from Sat left me weak :doh:
    Crunches: 40, 30
    Inc DB: 12x40, 9x45
     
  7. Dr. Fuckface

    Dr. Fuckface Wheelguns: when it absolutely, positively has to g

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    Wednesday 12/06/06

    Lunges: 8x95, 8x100, 7x110, 5x105
    Good Mornings: 8x110, 8x120, 8x130
    Shoulder Press: 5x90, 5x95, 4x100 :(, 5x75 :mad:
    A.PU: 8x9, 8x8, 8x7, 8x6
    Dec Crnches:40, 36, 20
     
  8. Dr. Fuckface

    Dr. Fuckface Wheelguns: when it absolutely, positively has to g

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    Friday 12/08/06

    Squats: 5x145, 5x155, 5x165, 5x185, 8x165
    Inc Bench: 5x130, 5x135, 5x140, 5x145, 3x150
    Bent-over Rows: 5x105, 5x110, 5x115, 5x120, 5x125
    Tri Ext: 12x11, 12x12, 9x13, 11x11
    Preacher Curls: 12x60, 6x70
    Reverse Curls: 10x50, 15x40
    Dec Crunches: 40, 20, 20, 20, 20
     
  9. Elfling

    Elfling New Member

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    What's your "unavoidable cardio"?
     
  10. Dr. Fuckface

    Dr. Fuckface Wheelguns: when it absolutely, positively has to g

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    2.5mi, twice a day at a quick pace walk with a 40-50lb pack

    usually cover it in a little less than 30 minutes, avg HR (rough estimation) 135-140.
     
  11. Dr. Fuckface

    Dr. Fuckface Wheelguns: when it absolutely, positively has to g

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    Monday 12/11/06

    weight: 185, too bad a good portion of it's probably from that half-gallon of eggnog I drank this weekend :hsugh:

    Squats: 5x155, 5x165, 5x175, 5x180, 5x185
    Bench: 5x145, 5x150, 5x155, 5x160, 5x165
    Deadlift: 5x205, 5x210, 5x220, 5x230, 3x240
    Incline DB Press: 12x40, 12x45, 11x50, 6x55
    Hammer Curls: 12x25, 8x30
    Reverse Curls: 12x50, 12x40
    Dec. DB Bench: 8x40, 7x45
    Crunches/Situps: 35, 35, 30
     
  12. Elfling

    Elfling New Member

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    Military? Or to/from school?
     
  13. Dr. Fuckface

    Dr. Fuckface Wheelguns: when it absolutely, positively has to g

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    To/from school. Maybe OCS after graduation, still mulling that one over.
     
  14. Dr. Fuckface

    Dr. Fuckface Wheelguns: when it absolutely, positively has to g

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    Not dead, not flaking, just busy with finals and a little bit of traveling. Did miss two days, though. :(
     
  15. Dr. Fuckface

    Dr. Fuckface Wheelguns: when it absolutely, positively has to g

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    Location:
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    Wednesday, 12/13/06
    Lunges: 8x95, 8x100, 8x105, 8x110
    Shoulder Press: 5x90, 5x95,5x100, 4x105, 6x75
    Good Mornings: 8x115, 8x125, 8x135
    A.P.U.: 10x9, 10x8, 7x7
    Reverse Curls: 10x50, 10x40
    Decline DB Bench: 12x35, 12x40
    DB Shrug: 12x35, 12x40
     
  16. Dr. Fuckface

    Dr. Fuckface Wheelguns: when it absolutely, positively has to g

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    Monday, 12/18/06

    Bench: 5x150, 5x155, 5x160, 5x165, 4x170
    Squat: 5x160, 5x165, 5x170, 5x185, 5x195
    DL: 5x210, 5x220, 5x230, 3x240

    Grip is failing on DL. I know FN crew is :hsugh: about straps, but it's either that, or lift less than my potential :dunno:

    Shoulder Press: 5x90, 5x95, 5x100, 5x105, 3x95
    Rows: 5x100, 5x105, 5x110
    Tri Ext: 11x12, 8x11

    Did extra today as I'm driving to Houston tomorrow and won't be able to do Wednesday's workout. :o
     
  17. Dr. Fuckface

    Dr. Fuckface Wheelguns: when it absolutely, positively has to g

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    Friday, 12/22/06 wtf inc bench???? :ugh:

    Squat: 5x160, 5x165, 5x170, 4x200, 8x180
    Inc Bench: 5x135, 5x140, 3x145 (wtf? :ugh:), 4x145, 4x145
    Rows: 5x110, 5x115, 5x120, 5x130, 4x140, 4x120
    Tri Ext: 12x110, 12x120, 8x130
     
  18. Dr. Fuckface

    Dr. Fuckface Wheelguns: when it absolutely, positively has to g

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    Sunday, 12/24/06

    Squat: 5x170, 5x180, 5x190, 5x195, 3x205
    Bench: 5x150, 5x155, 5x160, 5x165, 4x170
    DL: 5x205, 5x215, 5x225, 5x235, 5x245 - Used Strap on last two sets.
    Inc DB: 12x45, 8x55, 8x50
     
  19. Dr. Fuckface

    Dr. Fuckface Wheelguns: when it absolutely, positively has to g

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    Tuesday, 12/26/06

    Lunges: 8x105, 8x110, 8x115, 8x125
    Good Mornings: 8x125, 8x135, 8x145
    Shoulder Press: 5x90, 5x95, 5x100, 5x105, 5x110
    Pull-downs: 12x140, 10x150, 8x160, 6x170
    Decline DB Bench: 12x45, 10x50
    Oly bar curls: 12x65, 10x65
    Lateral Shoulder Raises: 16x10 (plate), 12x12, 10x15
    Rev Curl: 12x40, 12x30
    Incline Sit-ups: 3x30
     
    Last edited: Jan 4, 2007
  20. Dr. Fuckface

    Dr. Fuckface Wheelguns: when it absolutely, positively has to g

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    Thursday, 12/28/06

    Squat: 5x170, 5x180, 5x190, 3x210, 8x190
    Inc Bench: 5x135, 5x140, 5x145, 3x150, 4x150
    Upright Rows: 5x120, 5x130, 5x140, 3x150, 7x130
    Tri Ext: 12x120, 10x130, 6x140, 7x150
    Preacher Curl: 5x70, 5x80, 3x85
    Reverse Curl: 8x55, 8x50, 10x50
    Lateral Shoulder Raise: 12x10 (plate), 12x12
    Incline Sit-ups: 3x30
     
  21. Dr. Fuckface

    Dr. Fuckface Wheelguns: when it absolutely, positively has to g

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    Saturday, 12/30/06

    Squat: 5x170, 5x180, 5x190, 5x200, 5x210
    Bench: 5x150, 5x155, 5x160, 5x170, 5x175
    DL: 5x210, 5x220, 5x230, 5x245, 5x260
    Incline DB: 8x55, 8x60, 4x65
    Standing Curl: 10x70, 6x80, 4x90
    Lateral Shoulder Raise: 12x10 (plate), 10x15, 8x20, 3x25, 10x15
    Tri Ext: 12x130, 10x140, 5x150, 8x135
    Reverse Curl: 8x60, 7x60
     
  22. Dr. Fuckface

    Dr. Fuckface Wheelguns: when it absolutely, positively has to g

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    ~1 Month Summary:

    Squat: 210-165= 45lbs (27.3%) :bigthumb:
    DL: 260-225=35lbs (15.6%) :)
    Bench: 175-165= 10lbs (6.1%) :wtc:
     
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