Werdtoyomotha's Brand Spanking new log

Discussion in 'Training Logs' started by WeRdToYoMoThA, Jun 30, 2006.

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  1. WeRdToYoMoThA

    WeRdToYoMoThA Girlies on Standby, Waiting to say Hi

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    6/29/06
    run .25 mi (avg 8 mph)
    BF: 19-20%
    Weight: 197

    Squat - 10x135, 12x155, 10x165
    45 degree leg press: 10x180, 10x200, 10x230
    straight leg dead lift: 10x135, 9x155 :)o), 10x135
    seated leg curl: 9x70, 12x90, 10x110 (got a really bad charlie horse in my left calf on the first rep)
    standing calf press (had to do it on a machine, no boxes): 12x280, 10x300, 12x240 (went for form, not weight on the last one)
    45 degree calf press (1 leg) 12x180, 12x200, 12x230


    first time working out legs in a while :hs: i almost crashed on my way home :eek3:

    food:
    [​IMG]
     
    Last edited: Jun 30, 2006
  2. darkostoj

    darkostoj NEEEERRRRDDDDSSSS

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    i give it 3 days :fawk:
     
  3. WeRdToYoMoThA

    WeRdToYoMoThA Girlies on Standby, Waiting to say Hi

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    ive been working out for months.... just havent been counting my calories.

    dont be a dick :wtc:
     
  4. WeRdToYoMoThA

    WeRdToYoMoThA Girlies on Standby, Waiting to say Hi

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    6/30/06 - rest day

    food:

    [​IMG]
     
  5. hitmikey

    hitmikey DRIVEN FROM WITHIN

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    i dont think u should ever rest. keep running
     
  6. WeRdToYoMoThA

    WeRdToYoMoThA Girlies on Standby, Waiting to say Hi

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    running after leg day < *
     
  7. WeRdToYoMoThA

    WeRdToYoMoThA Girlies on Standby, Waiting to say Hi

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    7/1 - Starting lower/upper split

    today was upper
    bench - 10x115, 10x115, 8x115 (failure), 10x105 (i am a lot weaker at bench than i thought i was, considering i was doing dumbell presses with 55 lb :hsugh: )
    dumbell press - 8x45, 8x45, 8x45 (failure on last set)
    heavy barbell rows (was trying out for weights, trying to see what i could do for the first time) - 5x85, 5x100, 5x105, 5x110, 5x110
    shrugs - 10x50, 12x55, 10x60
    upright rows 10x65, 10x70, 8x75
    triceps extension - 12x45, 12x50, 1250 (form was kind of sucking towards the end :/)
    curls - 10x65, 10x65, 10x65
    preacher curls - 10x55, 10x55, 10x55

    Food:
    Didn't bother with fitday because there was a fair amount of drinking last night. I would esitmate ~3200 calories
     
  8. uofapeter

    uofapeter New Member

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    instead of starting a split, i would recommend the bill starr routine, though you will see results from both.
     
  9. WeRdToYoMoThA

    WeRdToYoMoThA Girlies on Standby, Waiting to say Hi

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    kind of gave up on the split :o

    I really need to be at the gym more often than 3-4 times a week. Going to the gym makes me feel good. its probably the only thing that makes me feel good this summer. i am dealing with a lot of shit, and working out takes my mind off of it, if only for 1.5 hours a day.
     
  10. WeRdToYoMoThA

    WeRdToYoMoThA Girlies on Standby, Waiting to say Hi

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    7/2 - Chest/Tris
    Dumbell Press - 10x50, 10x55, 10x50 (was losing form on the 55s)
    Incline Dumbell press - 10x35, 10x35, 10x35
    Fly - 10x27.5, 10x30, 10x30
    Decline Press - 10x40, 10x40, 6x40 (failure)
    Decline Fly - 10x25, 10x27.5, 10x27.5
    Triceps extension - 10x45, 8x45 (failure)

    at this point i was fatigued, and gave up on the rest of triceps :hs:

    Food:
    [​IMG]
     
  11. WeRdToYoMoThA

    WeRdToYoMoThA Girlies on Standby, Waiting to say Hi

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    7/3/06 Shoulders
    Dumbell Shoulder Press - 10x35, 10x40, 10x40
    Lateral Raise - 10x20 10x17.5, 10x17.5
    Front Raise - 10x17.5, 10x17.5, 10x20
    Upright Row - 10x70, 10x70, 10x70
    Cleans - 12x15, 12x17.5, 10x20
    Shrugs - 10x45, 10x50, 10x55

    Food:
    [​IMG]
     
  12. WeRdToYoMoThA

    WeRdToYoMoThA Girlies on Standby, Waiting to say Hi

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    7/4
    rest day, was too busyw ith bbq stuff. Ate fairly unhealthy as a result of bbq. played some frisbee though for a while, got my excercise, kind of :hs:

    food:
    [​IMG]

    rough estimate, id say closer to 1500 cals :dunno:
     
  13. WeRdToYoMoThA

    WeRdToYoMoThA Girlies on Standby, Waiting to say Hi

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    no gym again :sad2:

    [​IMG]
     
  14. el es dee

    el es dee ...through a cloud of chalk and the midst of pain.

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    stop drinking soda
     
  15. WeRdToYoMoThA

    WeRdToYoMoThA Girlies on Standby, Waiting to say Hi

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    dont drink it often... had it with a BBQ :dunno:
     
  16. WeRdToYoMoThA

    WeRdToYoMoThA Girlies on Standby, Waiting to say Hi

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    7/6/06 - back/biceps
    Weighed in at 196.5 :/

    Run - 1 mi, 9:30 (had to pause a few times to pick up my ipod off the ground from my hand hitting the headphones :o )

    Bent Over Row - 10x45, 10x50, 10x55 (was starting to lose form at 55)
    Pulldown - 10x120, 9.5x120 (failure, lost form), 10x110
    Seated Row - 10x100, 10x100, 10x110
    Underhand Pulldown - 10x110, 10x120, 10x130
    curls - 10x65, 9.5x65 (failure, lost form), 9x60 (failure) - this was a lot weaker this time around, i was trying to focus more on form
    preacher curls - 10x55, 8x55, 8x55
    reverse curls - 10x45, 10x45, 10x50 (bad form on the last few reps of the 50)

    food:
    [​IMG]

    edit: add about another ~160 cals on to that for 1 more slice of bread and .25 more chicken breast.
     
  17. WeRdToYoMoThA

    WeRdToYoMoThA Girlies on Standby, Waiting to say Hi

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    7/7/06 - Chest/Tris
    Weigh in - 192
    run .6 mi

    dumbell press - 12x45, 10x55, 5,5x55 (failure)
    incline dumbell press - 10x35, 10x35, 10x35
    flys - 12x27.5, 12x40, 10x35 ( bad form, failure on the last set)
    decline press - 10x40, 10x40, 6x45 (failure on the last set)
    decline fly - 10x30, 8x35, 8x35 (failure on the last set)
    triceps extension - 10x45, 10x45, 10x50 (form problems on last set)
    kickbacks - 10x25, 10x25, 10x25
    pushdowns - 10x45, 8x50, 10x45

    ddnt keep track of food on account of going out to eat... probably ~2000 cals
     
  18. WeRdToYoMoThA

    WeRdToYoMoThA Girlies on Standby, Waiting to say Hi

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    7/8/06 - Shoulders
    no cardio, had little time at the gym
    dumbell shoulder press - 10x0, 10x40, 7x40 (failure)
    upright row - 10x70, 9.5x70 (form), 10x65
    front raise - 10x20, 10x20, 10x20
    lateral raise - 10x17.5 (bad form), 10x15, 12x15
    cleans - 10x17.5, 10x20, 12x20
    shrugs - 12x50, 12x55, 10x60

    again went out to eat, so no food log.
     
  19. WeRdToYoMoThA

    WeRdToYoMoThA Girlies on Standby, Waiting to say Hi

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    7/9/06 - legs
    17:45 on the eliptical

    squats - 12x95, 10x125, 10x135
    45 degree leg press: 10x180, 5x230 (failure), 10x200
    deadlift - 10x135, 10x135, 6x135 (getting back pain here, need to work on form)
    seated hamstring curls - 12x100, 12x100, 12x100
    standing calf raise - 10x260, 12x200, 12x200 (200 gave me much better form, burn)
    45 degree one legged calf press - 10x200, 10x230, 10x250

    food will come tomorrow, since im not done eating :o

    [​IMG]
    yeah i know, not nearly enough calories... but i did wake up at around 1.
     
    Last edited: Jul 10, 2006
  20. WeRdToYoMoThA

    WeRdToYoMoThA Girlies on Standby, Waiting to say Hi

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    Haven;'t updated in a while...
    7/11 - back/bis
    Bent over row - 12x50, 10x55, 10x55
    pulldown - 10x110, 10x120, 10x110
    seated row - 10x100, 10x110, 8x110
    assisted pull ups - 8x70, 6x70 (really bad form, first time trying these :hs: )
    curls - 12x60, 9x60 (failure), 8x60
    preacher curls - 9x55, 8x55, 6 x55 (failure)
    reverse curls - 10x50, 10x40, 7x55 (failure)
     
  21. WeRdToYoMoThA

    WeRdToYoMoThA Girlies on Standby, Waiting to say Hi

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    7/13 - chest/tris
    dumbell press - 10x50, 10x50, 8x50
    incline press - 12x35, 9x40, 8x40
    fly - 12x30, 12x35, 9x35 (failure)
    decline press - 10x40 X3
    decline fly - 8x35, 10x30, 8x30 (smashed my finger on the 8th rep :o)
    triceps extension - 12x45, 10x45, 10x40
    kickbacks - 10x25 X3
    pushdown 10x40, 10x40, 10x45 (form)
     
  22. WeRdToYoMoThA

    WeRdToYoMoThA Girlies on Standby, Waiting to say Hi

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    7/14 - shoulders
    dumbell shoulder press - 10x40, 8x40, 10x35
    upright row - 10x65, 10x70, 10x70
    front raise - 10x20 X3
    lateral raise - 12x15, 10x17.5, 10x17.5
    cleans - 12x20, 12x20, 10x22.5 (form)
    shrugs - 10x55, 10x60, 10x65
     
  23. WeRdToYoMoThA

    WeRdToYoMoThA Girlies on Standby, Waiting to say Hi

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    7/15/06 - legs
    squat - 10x115 X3
    45 degree leg press - 10x200, 10x200, 8x200
    seated hamstring curls - 12x100, 10x120, 10x120
    standing calf raise - 12x220, 12x220, 10x240
    45 degree one leg calf press - 10x230 X3 (bad form, should have done lower weight)
     
  24. WeRdToYoMoThA

    WeRdToYoMoThA Girlies on Standby, Waiting to say Hi

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    7/16 - back/bis (great day, was feeling REALLY good)
    run - 15 min, 1.43 miles
    bent over row - 12x55, 10x55, 10x55
    pulldown (underhand) - 12x110, 12x110, 10x120
    seated row - 10x100 X3
    pulldown - 10x110, 9x110, 10x100 (form)
    curls - 12x60X3
    preacher cirls - 10x55, 10x60, 10x60 (form on the last set)
    reverse curls - 10x50 X3
     
  25. WeRdToYoMoThA

    WeRdToYoMoThA Girlies on Standby, Waiting to say Hi

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    7/18 - chest/tris
    dumbell press - 12x50, 12x50, 5x55 (failure)
    incline press - 10x40, 10x40, 8x40 (failure)
    dip - 4xbody weigt - failure, form (first time doing these)
    fls 10x35 X3
    decline press - 8x45, 8x45, 5x50 (failure)
    decline fly - 10x30, 10x35, 8x35 (form, failure on last set)
    trap press (theres a better name for it, its the one where you press the dumbells up while keeping them together, and then angling them out) - 10x20, 10x20, 10x22.5
    triceps extension - 10x40, (one arm) - 10x20, 10x17.5
    kickback - 10x25 X3
     
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