Tryfuhl's Training

Discussion in 'Training Logs' started by tryfuhl, Mar 8, 2005.

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  1. tryfuhl

    tryfuhl New Member

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    SUP NIGGASlc
     
  2. Mega-JC: Da Return

    Mega-JC: Da Return Tiger Knee!

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  3. dmaestro

    dmaestro New Member

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    hey dude
     
  4. tryfuhl

    tryfuhl New Member

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    03/08/05

    Ate really shitty but rarely do I get in 1500 cals +, probably less than that is my normal max :wtc:

    woke up around noon

    DIET:

    400pm

    number 6 from taco bell... 2 steak chalupa supremes, 1 hard beef taco, 1 big ass mountain dew new flavor

    ~700 pm
    2 double cheeseburgers, dollar menu fries, large chocolate milkshake :mamoru:

    930-950pm

    1 abb carbo force lemon lime

    1045-1100

    abb carbo force grape

    1140

    3 scoop n&i on c&c

    --------------------------------------------------------------

    TRAINING:

    decided to go tri's and bi's tonight

    TRIS:

    Somewhat close-grip bench (having wrist issues from catching 315 falling off of my back :o )

    155 X 12
    185 X 10
    205 X 8
    225 X 7
    245 X 5

    Weighted dips

    +35 X 12
    +45 X 10
    +70 X 5 (wrist starting giving out)

    Lying Extension

    65 X 12
    85 X 8

    Tricep Pushdowns (over followed by underhand)

    straight bar
    75 X 10
    45 X 8
    80 X 8
    50 X 8

    rope
    75 X 8

    Overhead Dumbbell Extensions

    75 X 10
    100 X 6

    I realize that I did a lot of sets... lesser wasn't giving desired gains (then again diet wasn't in check either)

    --------------------------------------------------------------

    Biceps

    Straight Bar Curls:

    55 X 15
    65 X 12
    55 X 10

    Incline Dumbbell Curls:

    20/hand X 12
    25/hand X 8

    That thing that Ronnie does in his video where you get in the crossover machine and curl inwards, arms perpendicular to body:

    30/hand X 12
    40/hand X 10

    Cable Curls:

    75 X 12

    --------------------------------------------------------------
     
  5. tryfuhl

    tryfuhl New Member

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    03/09/05

    Diet:

    Non-existant... I had 2 double cheeseburgers (broke as a mofo, i had 2 bucks)..

    When I returned home from training I had a triple scoop shake

    Weight was at a recent low of 208 :wtc:

    Training:

    Tired as shit... got about 1 hour of sleep the night before, and had shipment day at work = bust ass.. decided to go for back anyways

    Deadlift:
    225 X 5
    275 X 5
    315 X 3
    365 X 1
    405 X 1
    455 X 1
    500 X 0
    500 X 0
    500 X 0

    The first 500 came up to right below my knees and I couldn't straighten it out... my previous max was 475 or 485, I forget...

    Second did the same, third came halfway up my shins...

    I'll have 500 before the month is out hopefully, and more sleep and a decent diet might help


    Lever Bent Over Rows

    2 plates X 12
    3 plates X 8
    4 plates X 6

    Lever Incline Rows

    1 plate/1 quarter X 10
    2 plates X 8
    3 plates X 7

    Lat Pulldowns to front

    110 X 12
    120 X 10

    Cable Rows

    110 X 12
    120 x 12 x 2 (forgot to change weight the 2nd time :o )
    140 X 10

    Cable Lat Raises

    30 X 12/side front
    35 x 10/side back
     
  6. tryfuhl

    tryfuhl New Member

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    03/10/05

    Diet:

    I really wasn't kidding when I said I undereat... Today I had

    a shake pre-workout (3 scoops) and 100g of dextrose/malto
    post-workout shake consisting of 3 scoops of whey, forgot the carbs
    4 chicken thighs

    Training:

    Decided to go legs, tried squats, but my wrist is still so fucked up I can't support the bar with my hand at the angle it's at, yet I can still do pressing movements with the arms decently..

    Legs:
    Squat (ass to grass):

    185 X 12
    225 X 10
    275 X 10
    315 X 6

    It got really hard for some reason, probably because I haven't done it for a few weeks due to my wrist.. also I think I'm going even deeper than ever, even with the 315 I was bottoming out in the rack, the lighter weights I did freestanding, as the rack was holding me back... could not hold onto the bar, had to wrap my arms around it and hold onto the collars or weights... somewhat weird position

    Leg Press

    4 plates X 15
    6 plates X 12
    8 plates X 1.5

    Got the first one up with relative ease, but my legs felt a bit weak, was in a relatively narrow stance to target, and had the back set wrong on the machine which put too much pressure on my knees, so I had to use my hands to help push up on the 2nd rep.. A couple of lightweight mofos were looking afterwards, so I gave their lil fake thug asses a staredown, cuz I think that they were laughing at my struggle, I doubt that they heard the fart that escaped, but it's possible :o

    Leg Extensions
    I forgot to do these because I was watching over someone doing deads from a box in the squat rack (no powerracks for pin pulls here :wtc: )

    Shoulders:

    Standing Barbell Press:

    85 X 15
    105 X 12
    125 X 12

    Side Raises Supersetted with Front Raises:
    20/hand X 10
    25/hand X 10

    DB Bent Over Rows

    25/hand X 15

    BB Bent Over Rows

    95 X 15
    125 X 15
     
  7. grampositivecocci

    grampositivecocci New Member

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    if you're really poor and searching for some massive calories that are also quick, I suggest milk, much better than mcdonalds
     
  8. tryfuhl

    tryfuhl New Member

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    :werd: :bigthumb:
     
  9. tryfuhl

    tryfuhl New Member

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    03/14/05


    only 2 hours of sleep last night :hs:

    Diet:

    Breakfast: Sausage, Egg, Cheese Croissanwich/ Ham, Egg, Cheese Croissanwich, Large order of hashbrowns, v8 splash

    Early Evening/Pre-workout: Twinlab Ultra Fuel carb drink, isopure protein drink

    Post-workout: 3 scoop protein shake, 50g carb shake

    Dinner: about 3 chicken thighs, .7lb of breaded tilapia


    Training:

    Tired as shit, chest only today

    Chest:
    Bench (relatively wide grip, gotta watch the wrist so not too wide):

    135 X 12
    165 X 11
    185 X 10
    205 X 8
    225 X 6
    225 X 6


    Decline Bench

    135 X 10
    185 X 10

    Weighted Dips

    25+ X 8
    35+ X 6

    wrist started bothering me

    Incline Press:

    135 X 10
    185 X 8

    seat was up too high and i kept banging the damn rack, so I quit instead of adjusting the seat :mamoru:

    Incline Fly's:

    35 X 10


    Cable Crossovers

    45 X 12 upper supersetted with 45 X 8 from lower position
    50 X 12 upper supersetted with 50 X 8 from lower position
    55 X 10 from lower position

    decided to hop around at the end and just hit it with a bunch of different shit one after the other, the crossovers came right after the fly's

    good chest pump today
     
  10. tryfuhl

    tryfuhl New Member

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    03/15/05


    got some rest last night :bowdown:

    Diet:

    shit as usual

    3 scoop shake around 1:30

    Arby's Chicken Bacon Swiss combo for lunch, along with large jalapeno popper order :o Cherry Coke, though I'm not a big soda fan

    3 scoop shake around 6

    3 scoop shake around 10 - during workout

    3 scoop shake + 50g carb shake post workout

    Training:

    Let's go hamstrings and bi's.. weird combo eh

    Hamstrings:

    Good mornings (wrist still fucking hurting holding onto bar):

    135 X 12
    185 X 12
    225 X 10
    275 X 5

    SLDL's:

    135 X 15
    185 X 15
    225 X 11

    Pull Throughs:

    75 X 15
    90 X 15
    120 X 12

    felt good, hadn't done hammies in awhile :o

    BICEPS:

    for some reason my biceps stay fatigued, and if I start with low weight and move up, I can barely get any reps on my ending set or sets... moreso than typical with a muscle group, so I decided to go backwards with the weight on my first exercise to see what it did

    Straight Bar Standing Curl:

    65 X 15
    55 X 15
    45 X 12

    Hammer Curls:

    20/hand X 13
    25/hand X 10


    Incline DB Curls:

    20/hand X 8

    decided that was enough
    Overall felt like a good workout :hsd:
     
  11. tryfuhl

    tryfuhl New Member

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    03/17/05



    Diet:


    can't remember

    Training:

    feels like tricep day

    Triceps:

    Bench (closer than it has been lately, wrist is doing better):

    135 X 15
    185 X 10
    205 X 10
    225 X 6

    Weighted Dips:

    25 X 10
    50 X 10

    Lying Extensions:

    75 X 15
    85 X 12

    Cable Pushdowns:

    90 X 8
    70 X 12
    80 X 12

    Reverse Grip Pushdowns:

    omfg wrist pain, no
     
  12. tryfuhl

    tryfuhl New Member

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    03/18/05

    ehh a bit hungover, but not feeling too bad

    Diet:

    Donuts and nachos in the morning

    Footlong oven roasted chicken breast with extra meat (turkey) sub at subway, chips, drink pre-workout

    Post workout meal was steak buffet at golden corral, I had steak, meatloaf, bourbon chicken, mashed potatoes and gravy, brussel sprouts, broccoli with cheese sauce, white rice, buttered roll, fried fish, I'm sure a couple of other things

    Had an ISS Oh Yeah! protein bar after that

    couple of more donuts later in the night

    Training:

    chest seemed like a decent thing to do

    Chest:

    Bench (wide, wrist doing better, only felt it a bit):

    135 X 15 just to get my chest going
    185 X 10
    205 X 10
    225 X 8
    255 X 3

    Dips (bodyweight):

    bw X 8
    bw X 8

    Incline DB Press:

    65s X 12
    75s X 5 (wrist started bothering me)
    65x X 8

    Decline Bench:

    135 X 11
    185 X 10

    Cable Crossovers (upper):

    55s X 15
    65x X 12
    70s X 10

    Cable Crossovers (Lower):

    45x X 12
    55s X 12
    60s X 12
     
    Last edited: Mar 22, 2005
  13. tryfuhl

    tryfuhl New Member

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    03/20/05

    wheeee

    Diet:

    cannot remember, know there was a couple of shakes, about 4-5 packs of ramen :barf: some chicken wrap thing from 7-11, a thing of fritos flavor twists, and whatnot

    Training:

    shoulders and bi's

    Shoulders:
    I really cannot remember what I did, so I'll post the closest that I can think of.

    Seated Presses :

    115 X 15 .. felt heavy :dunno:
    185 X 8 .. ugh still heavy

    Standing Dumbbell Press:

    can't remember weights, I think 45s and 55s but no clue really
    ?? X 12
    ?? X 12

    Straight Bar Rows:

    65 X fuck this is too light
    75 X 15
    85 X 12
    95 X 10

    Bent Over Rows:

    135 X 12
    135 X 10

    Front Raises:

    20s X 15
    25s X 12

    Side Raises:

    20s X 12
    25s X 12

    Biceps:

    Straight Bar Curls:


    75 X 15
    65 X 15
    55 X 10

    Dumbbell Curls:

    20s X 12
    25s X 10

    Incline Curls:

    20s X 10
     
  14. tryfuhl

    tryfuhl New Member

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    03/21/05

    had just helped my aunt hauling logs and branches, but decided to go back anyways, though it was already kinda taxed

    Diet:

    2 3 scoop shakes, one with 50g malto/dextrose... half of a cheese and chicken quesadilla my aunt made

    immediately pre, during, and post workout, I had 2 carbo force drinks

    nlarge 2.. half serving post workout, 3 packages of ramen

    Training:

    back

    Back:

    I was here to set a PR on deads, and that's what I did..

    Deadlift:

    225 X 4
    275 X 3
    315 X 3
    365 X 1
    405 X 1
    455 X 1
    500 X 1

    500 is a personal record of mine, previous was 475 I believe... it was a clean lift, but not as quick/clean as I would have wished... everyone looked at me when I screamed out "LIGHTWEEEIIIIGGGGHTTT!!!" at the top of the lift, actually they stared, for a long fucking time


    Cable Rows:

    120 X 15
    130 X 15
    150 X 15

    Lat Pulldowns:

    120 X 12
    120 X 10

    T-Bar Lever Machine:

    2 plates X 15
    3 plates X 12
    4 plates X 10

    T-Bar Incline Lever Machine:

    2 plates X 15
    2 plates and a 25 X 12
    3 plates X 11

    Pullups:

    bodyweight X 4
    bodyweight X 5

    :o

    Dumbbell Rows:

    55/side X 12
    65/side X 9

    Lat Pulldowns:

    120 X 10
     
  15. tryfuhl

    tryfuhl New Member

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    holy shit i've been forgetting to update, i've been training though :coold:
     
  16. tryfuhl

    tryfuhl New Member

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    same as above
     
  17. tryfuhl

    tryfuhl New Member

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    yeah, still training but not loggin

    finally broke 300 in bench the other day
     
  18. tryfuhl

    tryfuhl New Member

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    sup negros.. haven't updated this shit in awhile... finally starting to eat again, not a lot of changes as I'm not eating a lot, I've started to add cardio into the mix, but wouldn't exactly say that I'm "cutting"

    current height/weight: 5'9" @ 213

    bodyfat: I'd rather not think about it
     
  19. tryfuhl

    tryfuhl New Member

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    03/21/05

    went in after work ~ 10

    Diet:

    Lunch:

    1 small lunchable - turkey and cheddar
    3 chipotle chicken taquitos from 7-11
    1 Arizona Green Tea

    Evening:

    Big Montana w/ Cheese Combo from Arby's
    1 order Jalapeno Poppers from Arby's
    1 Uncle Ben's Steak & Brocolli something or another rice bowl

    Training:

    1 isopure pre-workout
    1 isopure post-workout

    Training:

    seemed like chest day, maybe a bit of cardio

    Chest:

    decided to do a 5X5 type thing again this week, felt good last week.. reason for weight fluctuation was because I realized that I could do more

    Wide-Grip Flat Bench:

    185 X 8
    225 X 5
    235 X 5
    235 X 5
    235 X 5
    245 X 5

    Decline DB Bench:
    some fag was on the barbell, doing the same weight he was doing fucking 8 months ago when I joined the gym, taking forever, so I did dumbbell

    75 X 5 (felt too light)
    90 X 5
    90 X 5
    90 X 5
    90 X 5

    Dips:

    bodyweight X 8
    +45 X 5
    +45 X 5

    wrist started hurting unbearably so I gave it a rest

    Cable Crossover:

    I usually mix this and DB fly's up so I did CC's this time

    75 X 5
    75 X 5
    85 X 5

    Cardio:

    only 8 minutes before gym closed, so I went for HIIT.. plus leg day was yesterday

    Elliptical Machine HIIT - 8 mins - 40/20 second split
     
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