that's right, this is my log

Discussion in 'Training Logs' started by chizzle, Dec 14, 2006.

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  1. chizzle

    chizzle New Member

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    I was pretty consistent with my old log for awhile, but then I got lazy. Starting a new one now that I'm hoping I'll keep. I'm going to try and keep track of my workouts and macro breakdown for the day. Nutrition-wise, I'm currently aiming for 3000 calories/day on workout days, 2500-2800 calories/day on non-workout days (this includes days where I run).

    Currents stats
    (as of 12/13/2006):
    20 yo
    5'9
    160lbs

    Goal:
    170lbs, 10-12% bf

    I'm relatively weak for my size (imo) so that's a concern as well. While my goals are mainly health/astethically based, I would also like to build a solid strength base as well. That's why I've generally chosen the middle-road with upper/lower splits. I may be moving into full-body, four-day, push/pull split though, in the near future.
     
    Last edited: Dec 14, 2006
  2. chizzle

    chizzle New Member

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    15 December 2006, Friday
    -----------------------------------------------------------------------------------------------------
    Power Clean
    95x5
    105x5
    105x5

    Squat (3/4)
    135x5
    155x5
    155x5
    Back squats have always messed with my right-side lower back. Everytime I do them, I feel like I pulled it. Anyone know what could be wrong?

    Rack Pulls
    225x8
    235x8
    235x8
    I have no idea if I'm doing these right. I was under the assumption that you should be doing these with less weight than what you deadlift?

    Chin-ups
    BWx11
    BWx10
    BWx6
    Making up for forgetting to do these yesterday :o

    Seated Leg Press (sled) / Calf Raises
    150x10 / 150x10
    170x8 / 170x10
    180x8 / 180x10

    Reverse BB Curl
    50x15
    55x10
    55x10

    Behind-the-back Wrist Curl
    80x10
    90x10
    90x10

    Preacher Wrist Curl
    25x10
    35x10

    Abs
    Cardio (stationary bike, level 10, 10 minutes)
    -----------------------------------------------------------------------------------------------------
    Calories 3191
    Fat 52 (14%)
    Carbs 258 (32%)
    Protein 387 (48%)
     
    Last edited: Dec 16, 2006
  3. chizzle

    chizzle New Member

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    16 December 2006, Saturday
    -----------------------------------------------------------------------------------------------------
    WORKOUT:
    Off
    -----------------------------------------------------------------------------------------------------
    NUTRITION:
    Calories 2482
    Fat 55 (19%)
    Carbs 167 (26%)
    Protein 298 (48%)
     
  4. TZ

    TZ Banned

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    rack pulls are for lockout strength, right dw? So you want to generally have it just below your sticking point, so you can train on breaking through it?
     
  5. chizzle

    chizzle New Member

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    Good to know, thanks.
     
  6. chizzle

    chizzle New Member

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    17 December 2006, Sunday
    -----------------------------------------------------------------------------------------------------
    WORKOUT:
    Supposed to be cardio day, work schedule got in the way (no excuses though)
    -----------------------------------------------------------------------------------------------------
    NUTRITION:
    Calories 2347
    Fat 46 (17%)
    Carbs 227 (38%)
    Protein 244 (41%)
     
  7. chizzle

    chizzle New Member

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    18 December 2006, Monday
    -----------------------------------------------------------------------------------------------------
    WORKOUT (PUSH - HEAVY):

    Incline Bench (4x5)
    125x5
    130x5
    130x5
    130x5

    Full Squat (4x5)
    155x5
    155x5
    155x5
    155x4

    Push Press (3x8)
    70x9
    70x6
    70x8

    Flat Bench (3x8)
    125x8
    125x7
    125x7

    Leg Press/Calf Raise (3x8/3x10)
    170x8/170x10
    180x8/180x10
    190x8/190x10

    Preacher Curl/One-Arm DB Tricep Extension (3x10/3x10)
    50x10/20x10,20x10
    50x10/20x10,20x10
    50x10/20x10,20x10

    Cable Curl (2x12)
    30x12
    30x12

    Abs (Hanging Leg Raises, Cable Side Bends, Side Bridges)

    Cardio (Treadmill, Jump Rope, Stair Sprint)

    -----------------------------------------------------------------------------------------------------
    NUTRITION:
    Calories 2843
    Fat 65 (20%)
    Carbs 232 (32%)
    Protein 330 (46%)
     
    Last edited: Dec 19, 2006
  8. chizzle

    chizzle New Member

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    19 December 2006, Tuesday
    -----------------------------------------------------------------------------------------------------
    WORKOUT (PULL - HEAVY):

    Deadlift (4x5)
    215x5
    225x5 (switch grip on last two reps)
    225x5 (switch grip on last two reps)
    235x5 (switch grip)

    Power Clean (4x5)
    95x5
    95x5
    95x5
    100x5

    Bent-Over Row (3x8)
    95x8 (underhand)
    95x8 (overhand)
    100x8 (underhand)

    Wide-grip Pulldowns (3x8)
    100x8
    100x8
    100x8

    Leg Curl
    95x8
    100x8
    100x8

    Reverse BB Curl (3x10)
    50x10
    55x10
    55x10

    Behind-the-back Wrist Curl (3x10)
    95x10
    95x10
    95x10

    Abs (Decline Weighted Twist, Ab Machine)
    Cardio (stationary bike, level 10, 8 minutes)
    -----------------------------------------------------------------------------------------------------
    NUTRITION:
    Calories 2810
    Fat 72 (24%)
    Carbs 215 (30%)
    Protein 302 (42%)
     
    Last edited: Dec 20, 2006
  9. chizzle

    chizzle New Member

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    Heavy days are killing me...I have no motivation to do cardio afterwards anymore.
     
  10. chizzle

    chizzle New Member

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    20 December 2006, Wednesday
    -----------------------------------------------------------------------------------------------------
    WORKOUT (HIIT):

    Sprints
    100m x6 (rest in between)

    Stadium Steps
    Upward Sprint x6 (rest in between)

    Stadium Steps
    Squat Jumps 15 steps x2

    -----------------------------------------------------------------------------------------------------
    NUTRITION:
    n/a - I wouldn't know how to calculate half the stuff I ate today.
     
    Last edited: Dec 21, 2006
  11. chizzle

    chizzle New Member

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    21 December 2006, Thursday
    -----------------------------------------------------------------------------------------------------
    WORKOUT (PUSH - VOLUME):

    Front Squat (3x15)
    85x15
    85x15
    85x15
    These KILLED me

    Weighted Dips (3x15)
    10x15
    10x10
    10x6
    :wtc:

    DB Shoulder Press (3x10)
    30x10
    30x9
    30x7

    DB Flat Bench (3x10)
    45x10
    45x10
    45x10

    Sled Calf Raise / Seated Calf Raise (3x10 / 3x10)
    90x10 / 100x10
    160x10 / 120x10
    160x10 / 120x10

    Tate Press / Incline DB Curl (3x10 / 3x10)
    25x10 / 25x10,25x10
    25x10 / 25x10,25x10
    25x10 / 25x10,25x10

    Abs (Hanging Leg Raise, Cable Side Bends, Bird Dogs)

    Barbell Complex (x3)
    Deadlift x6
    SLDL x6
    Bent-Over Row x6
    Power Clean x6
    Front Squat x6 <--painful
    Push Press x6
    Back Squat x6
    Good Morning x6

    -----------------------------------------------------------------------------------------------------
    NUTRITION:
    Calories 3134
    Fat 58 (16%)
    Carbs 246 (31%)
    Protein 366 (46%)
     
    Last edited: Dec 22, 2006
  12. chizzle

    chizzle New Member

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    22 December 2006, Friday
    -----------------------------------------------------------------------------------------------------
    WORKOUT (PULL - VOLUME):

    SLDL (3x15)
    135x10
    135x15
    135x15

    Chin-up (3xMax)
    x10
    x6
    x5

    DB Row (3x10)
    45x10
    45x10
    45x10

    Behind-the-head Pulldowns (3x10)
    100x5 <--failed miserably
    70x10 <--better :o
    70x10

    Hyperextensions (3x10)
    45x10
    45x10
    45x10

    Preacher Wrist Curl (hands face down) (3x10)
    25x10
    35x10
    35x10

    Behind-the-back Wrist Curl
    85x10
    85x10
    85x10

    Abs (Decline Weighted Twist, Ab Machine)

    Barbell Complex (x4)
    Deadlift x6
    SLDL x6
    Bent-over Row x6
    Power Clean x6
    Front Squat x6 <--quads still dead from yesterday
    Push Press x6
    Back Squat x6
    Good Morning x6

    -----------------------------------------------------------------------------------------------------
    NUTRITION:
    Calories 2877
    Fat 62 (19%)
    Carbs 226 (31%)
    Protein 321 (44%)
     
    Last edited: Dec 23, 2006
  13. chizzle

    chizzle New Member

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    I miss my calorie target so often. I think I need to add something somewhere...
     
  14. chizzle

    chizzle New Member

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    23 December 2006, Saturday
    -----------------------------------------------------------------------------------------------------
    WORKOUT (Cardio / Shoulder Health):

    Treadmill HIIT:
    01:00 @ 5mph
    00:30 @ 9mph
    x8

    DB External Rotation (R/L)
    10x10 / 10x10
    10x7 / 10x8
    10x10 / 10x10

    Standing DB External Rotation
    10x10
    10x10
    10x10

    Barbell Complex / Jump Rope Superset x2

    -----------------------------------------------------------------------------------------------------
    NUTRITION:
     
  15. chizzle

    chizzle New Member

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    Went to Austin, TX for a week...no working out.
     
  16. chizzle

    chizzle New Member

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    Eh, I had fun.
     
  17. chizzle

    chizzle New Member

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    7 January 2007, Sunday
    -----------------------------------------------------------------------------------------------------
    WORKOUT (PUSH - HEAVY):

    Flat Bench (4x5)
    125x5
    130x5
    135x5
    140x5

    Full Squat (4x5)
    135x5
    155x5
    155x5
    155x4

    Push Press (3x8)
    75x8
    85x8
    85x8

    Incline Flyes (3x8)
    25x8
    30x8
    30x8

    Calf Raise (3x10) (Hack Squat Machine)
    90x10
    90x10
    90x10

    Preacher Curl/Close-Grip Bench Press (3x10/3x10)
    50x10 / 85x10
    55x10 / 95x10
    55x10 / 95x10

    Hammer Curl (3x10)
    25x10
    25x10
    25x10

    Abs (Hanging Leg Raises, Side Bridges)

    -----------------------------------------------------------------------------------------------------
     
  18. chizzle

    chizzle New Member

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    11 January 2007, Sunday
    -----------------------------------------------------------------------------------------------------
    WORKOUT (PULL- HEAVY):

    Deadlift (4x5)
    135x8
    225x5
    225x5
    225x5 (switch-grip)
    245x5 (switch-grip)

    Bent-Over Row (3x8)
    85x10
    95x8
    95x8
    95x8

    Seated Calf Raise (3xMax)
    100x20
    100x15
    100x12

    Chin-Up (3xMax)
    x10
    x8
    x6

    Straight-Arm Pressdown
    47.5x8
    47.5x8
    47.5x8

    DB Incline Curl (3x10)
    25x10
    25x8
    25x6

    Behind-the-back Curl (2x10)
    75x10
    75x10

    Abs (Hanging Leg Raises, Weighted Decline Twists)

    -----------------------------------------------------------------------------------------------------[/QUOTE]
     
  19. chizzle

    chizzle New Member

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    Moving back in school, still lifted, but I've been slacking on the whole keeping track shit. I suck at keeping up with this thing.

    Trying out some new things nowadays. The upper/lower thing was getting old, and push/pull was too similar. Trying out a variation of OVT.

    17 January 2006, Wednesday
    -----------------------------------------------------------------------------------------------------
    WORKOUT

    Bent-Over Row / One-Arm DB Row
    95x5 / 50x5
    105x5 / 55x5
    115x5 / 55x5
    115x5 / 55x5
    120x5 / 60x5

    Free Motion Pulldown / One-Arm Seated Row
    130x5 / 50x5
    120x5 / 55x5
    120x5 / 55x5
    120x5 / 55x5
    130x5 / 55x5

    DB Shoulder Press / Lateral Raise
    40x5 / 20x5
    40x5 / 25x5
    40x5 / 25x5
    40x5 / 30x5

    Forearm / Abs
    -----------------------------------------------------------------------------------------------------
    NUTRITION (as of 8:45PM, one meal to go)

    2668 - 38/388/178
     
    Last edited: Jan 18, 2007
  20. chizzle

    chizzle New Member

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    BTW, push presses killing my lower back :wtc:
     
  21. chizzle

    chizzle New Member

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    Went to a new local gym today, decided to do my primary compound movements and mess around with all the new machines.

    20 January 2006, Saturday
    -----------------------------------------------------------------------------------------------------
    WORKOUT

    Deadlift
    225x5
    235x5
    245x5 (switch-grip on last 2 reps)
    250x5 (switch-grip)
    250x5 (switch-grip)

    Front Squat (full)
    95x5
    105x5
    105x5
    105x5
    105x5

    CG Bench Press / Skullcrushers
    95x10 / 35x10
    95x10 / 45x10
    95x10 / 45x10

    Bicep/Abs
    -----------------------------------------------------------------------------------------------------
     
  22. chizzle

    chizzle New Member

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    Since I've yet to make a solid routine, I've decided to give pur's thing a try. Even though split-parts never really worked well for me, 5x5 thing is starting to stall on me as well. I'll probably end up with a OVT+pur workout...

    22 January 2006, Monday
    -----------------------------------------------------------------------------------------------------
    WORKOUT

    Flat Bench
    115x10
    125x10
    135x5 :wtc:
    125x6 :wtc:

    Incline DB Bench
    40x10
    40x10
    40x10

    Flat DB Fly
    25x10
    25x10
    35x8

    Dips
    BWx12
    BWx10

    Abs (Hanging Leg Raise, Cable Side Bend)

    Cardio (10min/1mi)
    -----------------------------------------------------------------------------------------------------
     
  23. chizzle

    chizzle New Member

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    24 January 2006, Wednesday
    -----------------------------------------------------------------------------------------------------
    WORKOUT

    Straight-Arm Pullover / Bent-Over Row
    25x10 / 95x10
    25x10 / 95x10
    30x10 / 95x10
    30x10 / 95x10

    Free Motion Pulldown / One-Arm Seated Row
    100x10 / 50x10,50x10
    100x10 / 50x10,50x10
    100x10 / 50x10,50x10

    Abs (Weighted Decline Twist, Hanging Leg Raise)

    -----------------------------------------------------------------------------------------------------
     
  24. chizzle

    chizzle New Member

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    27 January 2006, Saturday
    -----------------------------------------------------------------------------------------------------
    WORKOUT

    Cardio
    10min/1.05mi

    CG Bench / Skullcrusher
    95x10 / 45x10
    95x10 / 45x10
    100x10 / 45x10

    Dips / One-Arm Pulldown R,L
    BWx10 / 20x10,20x10
    BWx10 / 20x5,20x8 :wtc:
    BWx10 / 20x8,20x8

    Incline DB Curl / Hammer Curl
    25x10 / 25x10
    25x10 / 25x10
    25x9 / 25x9

    Cable Curl
    35x10
    35x10
    35x10

    Abs

    -----------------------------------------------------------------------------------------------------
     
  25. chizzle

    chizzle New Member

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    29 January 2006, Monday
    -----------------------------------------------------------------------------------------------------
    WORKOUT - Chest/Quad

    Flat Bench / Flat Fly
    115x10 / 30x10
    120x10 / 30x10
    120x8 / 30x10
    120x7 / 30x10

    Incline DB Bench / Incline Fly
    45x10 / 25x10
    40x10 / 25x10
    40x10 / 25x10

    Front Squat / Lunges
    95x10 / BB 95x8
    95x10 / DB 40x8
    105x10

    Hanging Leg Raise
    x10x3

    Stability ball push-ups
    x10x3

    Cardio

    -----------------------------------------------------------------------------------------------------
    NUTRITION:
    Calories 2723
    Fat 73 (24%)
    Carbs 231 (33%)
    Protein 257 (37%)
     
    Last edited: Jan 30, 2007
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