The Motherfuckin Come Up

Discussion in 'Training Logs' started by Aspirin, Sep 15, 2009.

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  1. Aspirin

    Aspirin OT Supporter

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    6ft1
    189 lbs
    Lost like 40 lbs biking this past summer, time to lose the last 15 or so, then get diesel.

    Routine:
    "westside for skinny bastards"(3 days/wk)
    Spinning class at least 2 days/wk

    Diet: ~2200 calories 40+% protein and lowish carbs.

    Lets do this.
     
  2. Aspirin

    Aspirin OT Supporter

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    Tonight:

    Bench (smith machine, because I have no friends)
    115 x 10
    135 x 10
    185 x 10
    205 x 4

    Shitty technique on the last 2 sets, wasnt touching my chest after about the 5th rep of 185, and wasnt even close to touching with 205

    DB flat bench
    50 x 10,10,8,6

    row machine(plates, not pulleys and bullshit)
    80 lbs on each side x 10, 6
    70 lbs on each side x 8, 6

    I probably should start with 70 on each side, perfect technique and get my reps up before i move up

    rear fly machine

    50 x 15, 15, 12, 8

    front leg raises (ive never worked abs in my life and i dont know why people do this fucking shit to themselves)

    4 x 15...gonna hate myself tomorrow for this

    Overall, I should probably drop some weight to make sure my technique is perfect before moving up...but whatever. i got a good sweat and I think I worked pretty hard tonight.
     
  3. Aspirin

    Aspirin OT Supporter

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    1 hour spinning class tonight. Good sweat, but not as hard as I had hoped
     
  4. Aspirin

    Aspirin OT Supporter

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    Some baseline measurements:

    Biceps: L: 13.7 R: 13.5
    Waist: 37 where I wear my pants 40 at the fattest part
    Thigh: 22.5 both

    Have an appt later in the week for a "free body analysis" which should give me more baseline numbers.
     
  5. Aspirin

    Aspirin OT Supporter

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    I fucking hate getting up early, and I fucking hate my long ass class schedule on wednesdays. So I got up early today to do my first leg day since fucking high school.

    I fucking love leg day.

    trap bar DL:
    45 x 10
    135 x 10
    185 x 10
    225 x 4 (i fucking could have done around 8-10 of these, but my fucking goddamn grip gave out. :madfawk: as soon as I'd pick it up, my left hand would start to unravel)

    Lunge (initially started with DB's but I couldnt hold them after awhile so I switched to a straight bar on my back)
    35 x 10
    45 x 10
    45 x 10
    90 lb straight bar x 10

    Good mornings
    45 x 10
    95 x 10
    135 x 10
    135 x 10

    My legs were shaking every time I took a step or had to push in the clutch. I'm gonna be miserable tomorrow. Cant wait for next wed.

    Appointment with the trainer thurs at 4
     
  6. Aspirin

    Aspirin OT Supporter

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    Flat bench, smith machine:
    135 x 19,9,7
    drop set 115 x 7

    Tricep rope pulldown:
    70 x 10(shitty form on the last few
    60 x 10 x 3

    Pullup (shoulder width grip, palms facing me)
    7
    5 + 3 negatives
    2 + 6 negatives
    8 negatives

    DB shoulder press
    30 x 15
    35 x 9, 8

    preacher curl w/ezbar
    35s on each side x 8 with shit form
    25s on each side x 10 x 3
     
  7. ccrooks

    ccrooks New Member

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    Location:
    south bay, southern cali
    what you got for a bike, homie?
     
  8. Aspirin

    Aspirin OT Supporter

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    mtn:
    [​IMG]

    road:
    [​IMG]
     
  9. ccrooks

    ccrooks New Member

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    sick - all i got is

    [​IMG]

    and

    [​IMG]
     
  10. Aspirin

    Aspirin OT Supporter

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    is the bottom one a fixie? You hipster.

    Nah decel down big hills is probably an amazing workout I imagine. Never ridden a fixie in my life.
     
  11. ccrooks

    ccrooks New Member

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    Location:
    south bay, southern cali
    yes, the bottom's a fixie
    no, i'm not a hipster. i'm too black to be a hipster.

    i've only ridden it a couple of times (it's my grocery-getter/errand-runner/utility bike) but it's a fun alternative to driving if i don't need to go far
     
  12. Aspirin

    Aspirin OT Supporter

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    Bench:
    135 x 8
    185 x 8
    215 x 5

    DB Incline:
    50 x 8
    55 x 6,7,6

    Row:
    70 on each side x 10
    75 on each side x 10, 10
    70 on each side x 10

    rear flies
    60 x 10
    50 x 10 x 3

    no abs, mine are sore from rafting yesterdee,
     
  13. Aspirin

    Aspirin OT Supporter

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    Trap bar DL
    135 x 10
    225 x 7 (grip gave out a fucking gain)
    straight bar:
    185 x 5
    135 x 10

    gonna just use the straight bar next week...gotta learn the right form with this.

    Lunge:
    90lbs x 10 x 3

    Good mornings:
    135 x 10 x 3

    Leg press:

    2 plates x 10
    4 plates x 10 x 2

    Hanging leg raises: 4 x 15
     
  14. knucks

    knucks Active Member

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    no, going down hills sucks.
     
  15. ccrooks

    ccrooks New Member

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    Location:
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    and is scary as shit when a car decides to pull out in front of you


    and fuck squirrels, too
     
  16. Aspirin

    Aspirin OT Supporter

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    Flat bench/smith machine:
    145 x 19,12,10

    Lat pulls(120)/Face Pulls(85) superset
    10 x 3

    military press (smith machine)
    95 x 10,10,8
    65 x 14

    Hang cleans
    95 x 10,10,8


    Then the gym closed. Missed bis and tris...will make up some day.
     
  17. Aspirin

    Aspirin OT Supporter

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    Weighed in at 185 today, been hovering around that since I got back to school...beer and studying are a bitch.

    Flat bench, smith:
    135 x 10
    185 x 8
    205 x 8
    225 x 4:)coold:)

    Incline smith
    135 x 15,14,12

    chest supported rows
    2 plates x 10 x 4

    Rope tricep pulldowns
    75 x 10 x 4

    Preacher curls
    25s on each side x 10 x 2
    35s on each side x 8 x 2
     
  18. Aspirin

    Aspirin OT Supporter

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    L-L-L-Leg Day

    Trap bar DL:
    135 x 10
    205 x 8
    255 x 6
    275 x 3 ( :coold: )

    Lunges
    90 x 3 x 10
    Havent been increasing my weight on this, because I always am profusely sweating and ready to fall over during the third set...feels like I'm working hard at this weight

    Good mornings:
    135 x 10 x 2
    155 x 10

    Hanging leg raises

    Leg press
    4 plates x 10
    6 plates x 10 x 3


    Could barely drag myself up my apt stairs and every time I had to push the clutch my left leg was quivering

    Feels good man
     
  19. Aspirin

    Aspirin OT Supporter

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    didnt keep my butt down during my heaviest set of DL yesterday, tweaked some muscle on the left side of the middle of my back.... hurts pretty much constantly. today is going to be miserable.

    WATCH YOUR FUCKING FORM NET TIME, W YOU COCKMASTER
     
  20. Aspirin

    Aspirin OT Supporter

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    Flat bench, smith machine:
    155 x 17, 12, 11
    115 x 11

    DB Military press:
    25 x 12
    30 x 12 x 4

    I think I can pull this off with 35s but I shouldnt have done this right after bench.

    Lat pull(130)/face pull(95) superset:
    12 x 3

    Shrugs (wanted to do hang cleans, but my forearms are sore for some reason today :wackit::hsugh:)
    45s(each side) x 12
    70 x 12
    95 x 12 x 2
     
  21. Aspirin

    Aspirin OT Supporter

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    XCHJS
    Edit: weighed in at 182 today

    Smith Bench:
    135 x 8
    205 x 8
    225 x 5
    225 x 2

    DB Incline press:
    45 x 14, 11, 11

    Chest supported row:
    2 plates + 25 x 10 x 3

    hang clean
    95 x 10
    105 x 10, 4(felt something weird in my upper back and put it down)

    Rear delt flyes:
    50 x 15 x 3

    Gonna add a dedicated arm day on saturdays, I dont care too much about my biceps but im afraid neglecting them and tris for too long will negatively affect my other lifts.
     
  22. Aspirin

    Aspirin OT Supporter

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    smith machine bench
    155 x 19,13,11

    Lat pull(130) Face pull(100)
    3 x 10

    db mil press
    35 x 12,12,10

    hang clean
    95 x 10
    105 x 10
    115 x 9 (failed last rep)

    Cable flys
    50 x 12,10,7

    Fall break...4 days of probably no activity except some nude cardio :naughty:

    Also, I couldnt figure out why my fucking quads and ass were still sore from last weeks leg day...i fucking thought I had rhabdo...turns out hang cleans are a decent leg workout, I'll prob switch these to leg day :coold:
     
    Last edited: Oct 9, 2009
  23. Aspirin

    Aspirin OT Supporter

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    Trap bar DL
    135 x 10
    225 x 10
    Loaded up 315 and couldnt move it :wtc: Fuck.
    275 x 5
    275 x 4

    Quads were trembling when I finished this and I had to use about 1/2 my normal lunge weight to avoid falling over.

    Lunges:
    50 x 10 x 3

    Good mornings:
    135 x 10
    155 x 10 x 2

    Weighed in at 187 today FFFfffffffuuuu....you mean 5 days of doing nothing but eating, drinking, and being merry can make you fatter?

    Kind of a short workout today, I was late for a dinner date. The second heavy dead set was killer and I think I'm going to be more sore tomorrow than I hvae been in a long time.
     
    Last edited: Oct 15, 2009
  24. Aspirin

    Aspirin OT Supporter

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    damnit, looks like I forgot to log my stuff from friday. All I remember is

    smith machine bench
    165 x 16,9,8
     
  25. Aspirin

    Aspirin OT Supporter

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    Today: weighed in at 185(still trying to lose what I gained on vacation + some more) I know drinking is compromising my ability to do this, but I dont know how I feel about sacrificing my social life for a flatter stomach.

    Smith machine bench:
    135 x 8
    185 x 8
    225 x 5
    235 x 3

    Incline DB press
    45 x 10 x 4

    Bent over row machine:
    35 on each side x 10
    45 on each side x 10 x 3

    Shrugs:
    135 x 10
    205 x 10 x 3

    Pullups
    6,6,5
     
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