Uglybob's Training log

Discussion in 'Training Logs' started by Uglybob69, Jan 18, 2007.

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  1. Uglybob69

    Uglybob69 I miss beer.

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    1-18-07

    Weight: 192
    Height: 6'0"
    Bodyfat: Higher than it should be! Probably around 22%+, before pics are below for reference.

    Diagnosed with "walking pneumonia" today even though I've had it for about two weeks. I'll be starting up when these anti-biotics finally take care of it. I can't wait to feel better for a change!

    I don't know how well I'm going to track my diet in here, but I fully plan on tracking weights and exersizes at the gym. I even bought a small composition book for this express purpose.

    Wish me luck and help me stay motivated so I don't burn out, this is the first time I've done a 3+ day a week program.

    Noquarters workout:

    Mon - Legs
    4 sets leg ext 10-15reps
    4 sets squat 6-10 reps
    3 sets leg press 10-12 reps
    4 sets leg curl 10-12reps
    3 set db stiff legged or walking lunges

    Tues - Chest
    4 sets incline db or barbell 8-12
    3 sets flat db or barbell 8-12
    3 sets db fly or machine 12-12 reps
    2 sets weighted dips

    WED OFF

    thur - back
    bodyweight pullups 4 sets upto 15
    bent over row barbell or db 4 sets 8-12
    front pulldown wide or narrow (switch it up) 3 sets 8-10
    cable row 3 sets 6-10
    behind the head(ya ya they're bad blah blah blah) 2 sets 15 reps Medium easy weight...just squeeze.

    fri - shoulders/arm
    3 sets db press or front military 8-10
    3 sets side laterals 10-12
    3 sets reaer lateral machine or db 10-12
    6 sets shrugs behind the back for 3 sets and too the front for 3

    tris
    3 sets 10-15 rope pushdown
    3 sets french curl bar or machine 6-10
    3 sets reversed push down (palms facing) 8-10

    bis
    3 sets barbell curl or cambered bar 8-12
    3 sets preacher machine or db/barbell 8-12
    2 sets hammer curl db or rope 10-15
    wrist curls 13-20 reps 2 sets
    Do abs mon-thur

    Do calves tue-fri

    Practice things like drop sets and giant sets on certain weeks as well. Say on bench you decided to do a 3-4 rep weight...well after you get 3-4 drop it in half and do another 12 right away...push yourself.

    DIET

    meal 1
    6 eggwhites 2 yolks
    3/4 cup oatmeal water or 1% milk
    one scoop whey protein
    meal2
    can of tuna
    1/2 cup rice
    light italian dressing(olive oil)
    meal 3
    6-8oz chicken
    5oz sweet potato
    1/2 cup green beans
    1 tbsp peanut butter
    meal 4
    1 can of tuna
    1/2 cup rice
    light italian (olive oil)
    train
    meal 5
    2 scoops whey, 1 gatorade
    meal 6
    6-8oz sirloin or steak
    large dinner salad with red wine vinegar/olive oil

    :hsd:


    There used to be pics here but the host died
     
    Last edited: Apr 12, 2010
  2. TZ

    TZ Banned

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    good luck dude
     
  3. Uglybob69

    Uglybob69 I miss beer.

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    1-22-07

    Still sick. I'm scheduled for chest x-rays soon and I've been on anti-biotics but they don't seem to be doing the trick. :wtc:
     
  4. Uglybob69

    Uglybob69 I miss beer.

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    1-29-07

    Feeling much better, still have a bit of a cough but at least I don't have a fever for the first time in weeks and weeks! I acutally feel like doing something besides laying down! I'll be eating like a horse and sleeping hard all week and then I hope I can hit it sunday or so.

    :bigthumb:
     
    Last edited: Feb 4, 2007
  5. Uglybob69

    Uglybob69 I miss beer.

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    2-4-07

    Started late but eating the breakfast in Noquarters sticky. This is a lot more food than I thought!

    15 min light jogging on treadmill and stretching

    Squats (first time ever!)
    95x8x4
    115x8x1
    Didn't feel "heavy" but I was so fatuiged I could hardly walk after this. I had an uneven pump between my sides, so I can tell already I'm going to have to work on my symetry.

    Unilateral leg press
    45x8x1
    55x8x3
    Basically I was trying not to toss my cookies during this.

    Leg Extention
    25x8x4
    My right leg is a beast compared to my left. Did my best, did a few extra reps with my left to try to kick start it.

    Leg Curls
    25x8x1
    35x8x4
    My left leg gave out completely after the second set, I couldn't even hardly go through the range of motion. I did them best I could.

    Lunges
    95x--------
    Started doing them and my ass, quads, hamstrings and groin cramped up like a motherfucker.

    First leg day ever. Looking forward to chest day tomorrow!
     
    Last edited: Feb 5, 2007
  6. Uglybob69

    Uglybob69 I miss beer.

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    2-5-07

    I can barely walk, I'm wondering how I'm going to carry my dumbells to the bench to work out later tonight. Seriously.

    Good fucking lord, I've never been so sore in my entire life! Took 1000mg asprin to try to take the edge off for the gym. Helped a little :rofl:

    Flat DB press
    65x8x4
    Felt good and strong, nice to do an exersize I'm used to!

    Incline DB press @ 35 deg.
    55x8x4
    Last rep was definatley a huge struggle, took me forever.

    Freemotion crossover machine
    60x8x4
    Form was getting a little sloppy on the last few reps of the last 2 sets

    Dips
    Bodyweightx8x2 Not really used to dips but I barely squeezed out the last one. Felt good!

    Good day, felt pretty strong and it's good to do something I'm a little more used to.

    Diet was pretty much on par despite leaving my food in the fridge. 9$ double meat chickenbreast sub from subway helped. So far so good!

    The volume of this is a lot more than I'm used to, it's pretty tough. I may start taking creatine to help me keep up.
     
    Last edited: Feb 6, 2007
  7. Uglybob69

    Uglybob69 I miss beer.

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    I can't walk :rofl:
     
  8. Uglybob69

    Uglybob69 I miss beer.

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    2-7-07

    I didn't go for back day like I should have. I'll pick it up tomorrow instead. Though I'm deviating from schedule I should be able to hit legs again on Sunday and not miss any days. My body hurts everywhere basically so I'll feel better tomorrow I'm sure.
     
  9. Uglybob69

    Uglybob69 I miss beer.

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    2-8-07

    I can walk with moderate pain but it's a HUGE improvement over how I have been feeling. Chest has recovered much faster.

    Ready for back after I hit up school tonight.

    Pullups
    Bodyweightx5x4 (My back is puny and weak I know)

    BB rows

    95x8x4 (form was degrading on last set these were definatley doing their work, never done these before)

    Wide Grip Front Pulldown
    130x8x2
    120x8x1
    110x9x1

    Cable Row
    110x8x4
    90x8x1

    Behind Head Pulldowns (Never did these because they are "BAD" but if you keep your shoulders tight they are awesome!)
    110x8x1
    110x5x1
    70x10x1

    Killer workout, never hit my back before and it feels great to have a pump in my back. Weird feeling but great.
     
    Last edited: Feb 21, 2007
  10. Uglybob69

    Uglybob69 I miss beer.

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    2-9-07

    DB press
    45x8x2
    50x8x1

    Side Laterals
    15x8x2
    15x5x1
    10x8x1 Immediatley after I failed on the set before. Drop set?

    Rear Lateral
    My back and rear delts were so destroyed I couldn't do more than a few of these :(

    Shrugs
    Front DB shrugs 60x15x3 (were retartedly easy)
    Rear Cable Shrugs 150x20x3 (my ass gets in the way if I try to use a regular BB, I'm going to have to research a better way to do rear shrugs. These kinda hurt my shoulders too and I didn't have a good range of motion)

    Preacher curl+Rope pulldown superset
    Preacher
    45x8x2
    45x10x1

    Pulldown
    45x8x2
    45x9x1

    Hammer Curls + Skullcrusher superset
    Hammer Curl DB
    25x8x2
    25x10x2

    Skullcrushers (french curl bar)
    45x8x2
    45x10x2

    Cambered BB curls
    55x8x2
    55x10x1

    Reverse Pushdown
    50x8x1
    55x8x1
    65x8x1 (Did the wrong exersize! I didn't know what a reverse pushdown was do'h)

    Diet was on par
     
    Last edited: Feb 10, 2007
  11. Uglybob69

    Uglybob69 I miss beer.

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    Zomg so sore like i have been all week
     
  12. Uglybob69

    Uglybob69 I miss beer.

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    Oh, and thanks man! :bigthumb:
     
  13. Uglybob69

    Uglybob69 I miss beer.

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    2-11-07

    Squats
    95x8x1 warmup
    115x8x4
    20 second rest after last set followed by 115x6x1 to failure :(
    Did the squats a little bit wider and liked them MUCH better!
    Still getting more workout with right side. :(

    Unilateral Legpress
    70x8x3
    70x18x1
    I had a lot more than I thought, went to nearly failure on last set. UP WEIGHT NEXT TIME BY 20 AT LEAST.

    Leg Extention + Leg curl superset
    Leg Ext.
    25x8x4 left leg is barely cutting it here, right leg is cake

    Leg Curl
    25x8x4 again left leg barely able to finish and right leg is a beast

    Walking Lunges
    W/30's fell over about 4 lunges in when right gave out from being so tired still from squats. Fell over!

    W/15's Did 4 sets of 8 steps on left side only to try to get strength up :wtc:
     
  14. Memor

    Memor Active Member

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    keep the faith dude, in a week or two your recovery will be up and your numbers will start rising :bigthumb:
     
  15. Uglybob69

    Uglybob69 I miss beer.

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    2-12-07

    Flat DB press
    65x8x3
    65x12x1 to failure

    Incline DB press
    60x8x2
    60x7x1 - failure
    60x6x1 - failure immediatley followed by
    50x7x1 - failure

    DB Flies
    30x8x4 These were hard but I think I'm doing them wrong. I've never done flies before and they were hitting my right side weird.

    Flat BP
    Hopped on here to see if I could still at least do 200 lbs. Repped it out twice with ease and racked it. :bigthumb:

    Bodyweight Dips
    8 reps
    5 reps - arms gave out like a sonofabitch and I looked silly up in the chick section :hsugh:

    Good workout! I kinda have a strange feeling in my joint on my right side, I think I am not used to barbells and I bothered it by hitting the 200. Trying still to make sure I push extra hard with my left side, it's a struggle.
     
  16. Uglybob69

    Uglybob69 I miss beer.

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    Thanks man! It's only been the second week and I'm not really even that sore from legs. It could be that the weight is so low it's not bothering my muscles but I think it's because my body is getting in the grove. :hs:
     
  17. Uglybob69

    Uglybob69 I miss beer.

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    2-14-07

    Bodyweight Pullups
    x5
    x5
    x4
    x3

    Bent Over Barbell Row
    105x8
    95x8x3 (I was getting the bar tilted here and didn't realize it, gotta work on my form)

    Deadlift (first time ever to try it out!)
    135x8x2
    185x5
    185x2 (I got a twinge in the ol' back and stopped immediatley)

    Wide Grip Pulldowns
    120x9x4

    Cable Row
    110x10
    120x10
    120x11
    130x8 (Trying to find a good rep range for these!)

    Behind Head Lat Pulldown
    110x8x3

    All in all, it started bad but I felt stronger as I worked out!
     
  18. Uglybob69

    Uglybob69 I miss beer.

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    DB shoulder press
    50x8
    50x7 (too heavy)
    45x8


    Lateral Raises
    15x10x4

    Rear Raises
    12x10x4

    DB shrugs
    75x20x2 Side
    45x20x2 Front
    45x20x2 Rear

    Preachercurl + Rope pulldown superset
    Preach.
    50x8x2
    55x9x1

    Rope Pulldown
    50x8x3 (left side is weak like always)

    Hammer curls+Skull Crushers superset
    Hammer
    30x8x2
    30x4x1
    to 25x5x1 (Left arm limited)

    Skull Crushers
    50x8x2
    50x9x1 (These when easy, move up next week)

    Reverse Grip Pulldown
    40x8
    40x10x2 (Left arm stopped extending fully so I stopped)

    Camberd Bar Curls
    60x8x2
    60x5x1 (Left side limited)


    I did another set of random tri-bi with my left to try to get it more of a pump.
     
  19. Uglybob69

    Uglybob69 I miss beer.

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    Squats
    120x8x4 (more even pump this time, if just a little bit)

    Unilateral Leg Press
    100x8x3
    100x10x1 (did these one leg at a time to try to focus on building my left)

    Leg Extension+Leg Curls superset (almost made me puke)
    Ext.
    25x8x4 (form was much better this week)
    Curls.
    25x8x4 (Left hammie seems MUCH stronger, move up!)

    Walking DB lunges
    15x8x3
    15x2x1 (miserable fail)

    All in all I think my legs are building endurance fast. I even noticed a tiny bulge where my quad should be!!
     
    Last edited: Mar 11, 2007
  20. Uglybob69

    Uglybob69 I miss beer.

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    Flat DB press
    70x8x3
    70x9x1

    Incline DB press
    60x8x4

    DB Flies
    30x8x4 (tough, maybe one more week at 30 lbs)

    Bodyweight dips
    x8
    x9 (gonna have to start adding weight with the belt!!!)

    All in all, this was a phenominal workout. I credit the creatine I started taking saturday for it. I'll be moving up on a lot of chest exersizes next week,
     
  21. Uglybob69

    Uglybob69 I miss beer.

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    2-21-07

    Pullups (I suck at these so badly it makes me :wtc:)
    Bodyweight
    6x2
    4x2

    Bent Over Row
    90x10x4 (move up weight on these suckers)

    Wide grip pulldown
    130x8x3 (w/bad form)

    Cable Row
    130x8x3 (w/bad form)

    Behind head pulldowns
    120x8x3 (kinda torqued my right shoulder it was pissed)
     
    Last edited: Feb 27, 2007
  22. Uglybob69

    Uglybob69 I miss beer.

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    2-22-07

    DB press
    50x8x3

    Lateral Raises
    15x10x4

    Rear Raises
    12x10x4

    Hammer Curls + Rope Pulldown superset
    Hammer
    30x8x4 (left is weak)
    Rope Pulldown
    50x8x5 (left is weak)

    Preacher Curls + Skull Crushers
    Preacher
    55x8x2
    55x10x1
    Skull
    55x8x2
    66x6x1

    Reverse curls
    45x10x2
    45x8x1

    EZ bar curls
    60x8x3

    Shrugs
    Side - 75x20x2
    Front - 50x20x2
    Front - 50x20x1.5 (ouch teh burn)
     
  23. Uglybob69

    Uglybob69 I miss beer.

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    2-25-07

    Squats 125x4x8 (tried to kinda get the weight over my left leg and just hurt my hip joints a bit, but better pump)

    Walking Lunes
    20's 3x8 (I notice that my left leg sucks at stabilizing when I'm taking a big step out with my right leg)

    leg extension + leg curl superset
    27.5x8x4 (left is weak)
    leg curls
    30x8x4 (propped on elbows)

    Iso leg press
    100x9x4 (good god I was begging for mercy and I loved it!)

    Killer day, I felt good and strong and got a great pump. My legs are only getting stronger! I can see some muscle on them already! Those suckers grow fast.
     
  24. Uglybob69

    Uglybob69 I miss beer.

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    Flat DB press
    75x8x3
    75x5x1 (fail)

    Incline DB press
    60x8x3
    60x6x1 + drop 45x5x1 (to really fuck them up for failing me) (ouch burn)

    DB flies
    25x12x3 + drop 30x4x1

    Dips bodyweight
    8 reps
    12 reps (I should have grabbed a weight belt and put some on there, but there was a lot of hot girls and I've never used a belt and I was like :hs: and didn't want to embarass myself)

    More weight than I've ever done on DB during my time using them. Felt pretty strong and my left side seems like it's only getting closer to my right in strength on these exersizes at least!
     
  25. Uglybob69

    Uglybob69 I miss beer.

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    2-28-07

    Pullups bodywight
    5x2
    Assisted super wide grip tilted at the end (name?) (50 lbs assist)
    8x2 (MUCH BETTER BURN AND NO BICEP PAIN)

    bent over row
    95x10x4

    Wide grip pulldown
    120x8x3

    Cable Row
    120x8x3

    Behind head lat pulldowns
    120x10x3
     
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