time to get serious again...

Discussion in 'Training Logs' started by SquirtRussel, Jul 18, 2009.

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  1. SquirtRussel

    SquirtRussel OT Supporter

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    gf and i broke up... time to vent in a healthy manner

    current stats:

    - 6'3''
    - 203lbs (recently cut down from 215 since i was feeling a little bloated/fat)
    - bench 90 db's x8 or 245x1 (never do BB anymore since i dont have a training partner)
    - squat 315x1 a2g down from 365 a year ago... dont care.
    - dead 405x1 happy with this, maintain
    - clean 205x1 recently

    *add pics when camera is done charging



    GOALS??
    this is where i have no clue... fuck. been contemplating cutting down to 190 and focusing on seeing a 6 pack and reducing my gyno, and making my arms looks better.

    look like shit cold


    todays workout

    - bike to gym ~1 mile
    - 50 cal warmup on elliptical
    - incline DB: 35x10/45x10/55x10/65x10/75x10/85x10 (almost failed)

    reduced angle from ~45 deg to lowest hole possible and then proceeded to increase angle to 90 deg

    55x10/55x10/45x10/45x10

    chest now feeling gassed

    - seated iso incline press 45's each side x10x2/70lbx10 ... now tired
    - seated iso military 45'sx10x2
    - standing BB military 40x10/50x10/60x10/70x10 tired
    - seated dip machine 150x10/170x10/190x10/210x10/230x10
    - seated delt side raise machine 50x10/60x10/70x15
    - DB side raises 25x10x2
    - DB front raises 25x10x2
    - tri pulldown 60x10x2/70x10x2/80x10x2/90x10x3
    - decline situps 25/25/10/10/10/10/10

    more tired than usual... most likely due to lack of sleep from midterm and less calories than my stomach would like.

    biked home


    calories
    ~3550 thus far w/ 198g protein

    maintenance cals for me according to some cal counter is 3100 :sad2:
     
    Last edited: Jul 23, 2009
  2. SquirtRussel

    SquirtRussel OT Supporter

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    looking at what i actually do... i think it may be time to find a new official routine and stick to it

    i might have too much volume/clusterfuck of exercises with too many reps
     
  3. ralyks

    ralyks New Member

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    Good attitude brah. Nothing like getting back at a chick by making yourself better than before.
     
  4. SquirtRussel

    SquirtRussel OT Supporter

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    took a few days off for midterm/work/play


    yesterday:

    bike to gym

    lat pulldown widegrip: 80x10/100x10/120x10/140x10/160x10/180x10/200x10 (not the greatest form, didnt touch sternum)

    iso row: 45'sx10x2/70x10x2/90x10x2/115x10/90x10

    giant sets (thats three exercises right?) curl/upright row/bent over row
    50x10/60x10/70x10/80x10/90x10 (stopped curling at 70 :hs:)

    db curl: 40x10x2/45x10/30x10

    close+ hammer grip lat pulldown: 80x10/100x10/120x10/140x10/80x10

    abwork
    decline situps: 30/20/10x5
    upright leg raises: 10x5

    no cal counting... prolly ~2500 didnt eat much, but maybe over maintenance
     
  5. SquirtRussel

    SquirtRussel OT Supporter

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    today:

    bike to gym

    decided to do abs first today to change things up and hit them hard

    upright leg raises: 25/15/10x6
    ab bench thingy: 25//25/25/25
    ball crunches: 25x3
    leg raises: 30
    bicycle: 50

    BB bench: 95x10/135x10/155x10/185x8 :mad: getting weaker due to w8 loss?/135x10x3 varying grips/95x10

    incline press machine: 60x10/80x10/100x10

    tricep cable pulldown (1 set standing upright 1 set bent at an angle and skullcrusher style i guess): 40x10x2/60x10x2/80x10x2

    cable flys: 25x10x2/35x10x2

    7:10 min mile on treadmill

    steamroom

    bike home

    calories:
    - 10:30 am - mini burritos: 700 cals + 40g protein
    - 4:00 pm - mini burritos: 700 cals + 40g protein
    - noodles+ chicken+ veggies + scallops (EXTREMELY protein dense!) 1230 cals + 143g protein :eek3:

    total: 2630 cals w/ 223g protein

    still losing weight while eating around 2500 cals a day... sounds good to me
     
  6. ralyks

    ralyks New Member

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    You been balls deep in any pussy yet?
     
  7. SquirtRussel

    SquirtRussel OT Supporter

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    still fucking the ex lately

    got a few numbers but havent really followed up on anything out of respect for the fact that we still live together and :mb:
     
  8. SquirtRussel

    SquirtRussel OT Supporter

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    felt tired as shit all day...

    bike to gym

    deadlift: 95x10/135x10/185x10/225x10/275x5/315x3/335x1/365x1 grip almost failed here... very rare and annoying, back felt good for 405 but fuck it

    clean: 135x10/135x5x2

    BOR: 135x10x2

    hammer grip pullups: 10x6... really surprised with this one... havent done pullups in FOREVER and this was almost easy

    wide grip lat pulldown: 80x10/100x10/120x10/140x10/160x8 gassing now

    BB curl 65x10
    DB curl 40x10x3

    upright leg lifts: 20/10/10/10 abs tired from yesterday
    ab bench thing: 25x2

    5 min row machine

    stretch, sauna and bike home


    cals so far today:

    11am:
    210 cal 2 cups OJ
    700 cal mini burros + 40 g protein

    2pm:
    240 cal naan + 4g protein
    250 cal hummus + 12 g protein

    8pm:
    2 cups kefir yogurt 28 g protein
    1 cup milk 90 cal + 9g protein
    1 scoop muscle milk 16g protein
    2 stuffed pork loins 835 cal + 83g protein
     
    Last edited: Jul 24, 2009
  9. ralyks

    ralyks New Member

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    Oh you're screwed :rofl: I've done the bang-the-ex thing before but it usually doesn't end well. Start looking for another place ASAP.
     
  10. SquirtRussel

    SquirtRussel OT Supporter

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    already found a place and moving in on the 1st :wiggle:
     
  11. SquirtRussel

    SquirtRussel OT Supporter

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    have had the flu since friday.. fuck

    gonna maybe try and squeeze something small in today
     
  12. SquirtRussel

    SquirtRussel OT Supporter

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    yikes, havent updated in a while...

    did back/bi on mon

    chest/tri on tues (note: 85x8 on flat DB press... :()

    today:

    squat: 135x10/185x10/225x10/245x6/275x4 all good and A2G

    dead: 135x10/185x10/225x10/275x5/315x1/335x1/365x1/385x1/405x1 good... maintaining 405 dl... but was difficult

    clean 135x10

    minor ab/leg ext/ hip ab/adduction etc

    was fucking late as hell for lab... need to focus on school more :hs:, and have been spending more time setting up my new room than anything else... fuck
     
  13. ralyks

    ralyks New Member

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    This thread :rofl:
    My GF decided to break it off this weekend. We're still banging. Fortunately, I don't live with her though :bowdown:
     
  14. SquirtRussel

    SquirtRussel OT Supporter

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    two days ago... did back/bi but dont remember

    yesterday: (brief description.. dont really remember it all)

    bike to gym
    incline DB 30x10/40x10/50x10/60x10/70x10/80x10 (good form)/ 90x6 (took arms to 90 deg... ok i guess)
    military DB: 50x10/55x10/35x10
    lateral raises 25lbersx10x3
    front raises 25x10x5
    delt side raise machine #'s not important
    tricep work
    decline situps 10x10

    only had 45 min so whatever

    today:
    bike to gym
    .5 mile elliptical warmup

    rotated between deadlift/clean/squat each set, except when it got heavier of course

    dead: 135x10/185x10/225x10/275x5/315x3/335x1/365x1/385x1/405x1 not too hard.. felt like i could have done 425

    clean: 95x10/135x10/185x5/135x8

    squat: 95x10/135x10/185x10/225x10 a2g

    seated row machine: 45's ea sidex10x2/70x10x2/90x10

    lat pulldown wide grip: 100x10/120x10/140x10/160x10/180x10
    hammer grip: 100x10/120x10/140x10

    curls 40x10/35x10x2
    curl machine work

    decline situps: 10x5
    upright leglifts: 20/20/10

    sauna

    bike home

    not too bad i guess

    OH the gym got its scale back... first time in 2+ weeks maybe..

    203lbs... about what im feeling
     
  15. SquirtRussel

    SquirtRussel OT Supporter

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    done with summer school now... im pretty sure i have worked out after 8-11 but i havent posted due to school i guess

    yesterday: back/bi... about the same numbers,

    to note: 200x8 lat pulldown at the end... OK i guess
    115 each side iso seated row 10x2...
    dont remember much else

    today:
    incline DB press: 45x10/50x10/65x10/75x10/85x10/85x6/increased angle then 70x8/60x8/50x8

    gym was PACKED so i just had to make due

    pushups: 20/20/20/20/10/10
    decline situps 20/20/20/10/10/10 tired.. fuck it

    seated dip press thingy: 150x10/170x10/190x10/210x10/230x10/250x10/275x8

    tri pulldown

    sauna

    meh

    weight 204 after eating a bunch


    think i need to find a new routine/rep scheme... maybe go back to 5x5
     
  16. SquirtRussel

    SquirtRussel OT Supporter

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    today

    1 mile warmup on elliptical

    alternated btwn squat and DL

    squat: 95x8/135x8/185x8/225x8
    dead: 95x8/135x8/185x8/225x8/275x3/315x1/365x1/385x1/405x1
    clean: 95x8/135x8/155x8/185x5/185x2

    pullups 10x2
    decline situps: 10x10
    more misc abwork/leg work

    yoga/sauna/jacuzzi
     
  17. SquirtRussel

    SquirtRussel OT Supporter

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    back from teh ban...

    some notes/highlights:

    wed: squat: 95x10/135x10/185x10/185x10/225x10/245x5/275x3/295x1/315x1 good a2g form

    front squat: 135x10/155x8/185x5

    thur: db press: 45x10-85x10 in 10lb increments... then 90x7/90x5

    today: very short on time...

    went from 80x10-200x10 on lat pulldown... then row machine etc

    now that im back im going to actually find a new routine rather than this play it by ear BS
     
  18. cubedojo

    cubedojo New Member

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    Your lack of visuals disapoints me.
     
  19. SquirtRussel

    SquirtRussel OT Supporter

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    werd i need to take some progress pics
     
  20. SquirtRussel

    SquirtRussel OT Supporter

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    i also need to find a new routine so that i can just write out 6 weeks worth in excel, so that i dont just go in there and do random shit like i have been doing... i tend to forget what the hell it was i did, or do too much volume


    yesterday (notes)

    pullups/chinups/hammer grip: 10/10/10/10/8/8/10 (later at the end of workout)

    BOR underhand: 95x10/135x10x3

    cleans: 95x10/135x10/155x5x2/185x5/185x3 not too bad i guess after all those pullups..

    cable seated row: 120x10/140x10/160x10 getting tired...

    upright row: 60x10/70x10/90x10/110x8
    BB curls: 65x10x3
    DB curls: 40x10x3

    minimal abwork/stretching/sauna etc


    today:
    mile warmup
    squats: 95x10/135x10/185x10/225x10/275x4/315x1 FAIL fuuuuu why? prolly could have done it if i tried again, but fuck it, did some dl's

    deads: 135x10/185x10/225x10/275x3/315x1/335x1/365x1/385x1/405x1 ok...

    front squat: 135x10

    something new... weighted step ups: 50x10 ea leg bwx10 ea leg
    hip adductor/abductor work
    calf work
    abwork minimal... i need to start focusing on abs more! need to bring ab straps to the gym.

    yoga/hottub/sauna
     
  21. SquirtRussel

    SquirtRussel OT Supporter

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    today... tired as shit now, just got off work some notes... prolly not the whole thing

    mile warmup
    incline DB:35x10/55/65/75/85 all x10
    military: 95x10/115x8/135x4/135x3/135x1... WEAK used to do 135x10!! prolly tired from inc db
    bb bench: 135x10x5 various grips
    decline machine
    tri work
    delt work

    went to work
     
  22. Adom

    Adom OT Supporter

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    do you only go to the gym a few times a month? or just not update very often?
     
  23. SquirtRussel

    SquirtRussel OT Supporter

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    i usually go at least 3 times a week, been going 5 times the past month... i really just totally forget, get lazy, or am swamped with school
     
  24. SquirtRussel

    SquirtRussel OT Supporter

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    BUT... 2 PR's in 2 days!

    yesterday night: went at 1030pm since i was so tired of studying for ochem2 and was actually mad...

    ran 7:05 mile on the treddy

    lat pulldown: (all x10 and wide grip) 100/120/140/160/180/200/220x6 PR (i think...)

    seated cable rows: 100/120/140/160/180

    db row: 50/60/70/75

    upright row: 60/90/90/90/100

    seated row machine:45's ea side/70/90/115/135x10 ea side.. felt good

    DB curls: 40x10x4

    delt work... front/side raises w/ 30lbers 5 sets each?
     
  25. SquirtRussel

    SquirtRussel OT Supporter

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    today: (only had 5 hours sleep due to ochem2 exam earlier today... only ate half a sammich up until the workout.... so fuckin strange that i PR today)

    6:50 mile

    squat: (doing all squats with arms spread eagle and touching the weights.. feels good man) 135/185/225/255x5/275x3/295x1/315x1x2 FAIL BOTH TIMES WTF... felt like i really could have done it... next time

    dead: 135/185/225/275x3/315x1/335x1/365x1/385x1/405x1/425x1/435x1 PR for the first time in at least a year... i know ive dled at least 445 before.. but this was at least a year ago as well... so im happy with this so far

    also... no belt, no straps, no chalk, no gloves, which is good i guess

    clean and front squat: 135x5x3

    one legged step ups: 50'sx10 ea leg/ bwx10 ea leg... tired now

    abwork: decline situps: 50/10/10/10/20

    sauna and walk home

    weight: 203
     
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