Where's the Beef? In darkostoj's Log.

Discussion in 'Training Logs' started by darkostoj, Nov 8, 2006.

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  1. darkostoj

    darkostoj NEEEERRRRDDDDSSSS

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    Location:
    Detroit
    11-8-06 Wednesday
    Weight 210.5


    Quads

    Squats
    20x160
    20x160

    Leg Press
    20x180

    Hamstrings

    Lying leg Curl
    15x100
    15x100

    Calfs

    Standing Calf Raise(Gastroc)
    15x270
    12x270
    12x270

    Seated Calf Raise(Soleus)
    12x135
    12x135

    Abs

    Machine Curl
    18x105
    14x110
     
    Last edited: Dec 3, 2006
  2. darkostoj

    darkostoj NEEEERRRRDDDDSSSS

    Joined:
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    Location:
    Detroit
    11-10-06 Friday
    Weight 210


    Back

    Chins
    10xBW
    9XBW

    Low Cable Row
    12x160
    12x160

    Pullovers
    13x50
    12x55

    Traps

    BTN Barbell Shrugs
    15x205
    13x225

    Biceps

    Barbell Curls
    8x105
    9x95

    Alternating Dumbell Curls
    11x40


    Cardio
    Stationary Bicycle for 30min.
     
    Last edited: Nov 10, 2006
  3. darkostoj

    darkostoj NEEEERRRRDDDDSSSS

    Joined:
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    Location:
    Detroit
    11-13-06 Monday
    Weight 209.5


    Chest

    Incline BB Bench
    14x165

    Flat BB Bench
    8x195
    9x185

    Delts

    Seated Hammer Press
    12x140
    10x140

    Cable Side Lateral Raises
    15x20

    Triceps

    RGCG Bench Press
    10x185
    7x185

    Overhead Dumbell Extension
    12x45


    Cardio
    Stationary Bicycle for 30min.
     
  4. darkostoj

    darkostoj NEEEERRRRDDDDSSSS

    Joined:
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    Location:
    Detroit
    11-13-06 Wed
    Weight 209.5


    Quads

    Squats
    20x165
    20x170

    Leg Press
    20x200

    Hamstrings

    Lying leg Curl
    16x110
    15x115

    Calfs

    Standing Calf Raise(Gastroc)
    17x290
    15x300

    Seated Calf Raise(Soleus)
    11x145
    10x145

    Abs

    Machine Curl
    16x110
    14x115
     
  5. darkostoj

    darkostoj NEEEERRRRDDDDSSSS

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    11-17-06 Fri
    Weight 208.5


    Back

    Chins
    11xBW
    10XBW

    Low Cable Row
    15x160
    15x160

    Deadlift
    12x225
    12x275


    Biceps

    Barbell Curls
    9x105
    7x105

    Alternating Dumbell Curls
    11x45


    Cardio
    Stationary Bicycle for 30min.
     
  6. Elfling

    Elfling New Member

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    I'm here for the beef!

    Dude, wtf high rep deads? :eek3: lower the reps and up the weight, or do you have a purpose to tem?
     
  7. darkostoj

    darkostoj NEEEERRRRDDDDSSSS

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    I just wanted to switch things up a little
     
  8. darkostoj

    darkostoj NEEEERRRRDDDDSSSS

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    Location:
    Detroit
    11-20-06 Monday
    Weight 208.5


    Chest

    Incline BB Bench
    15x175

    Flat BB Bench(kept the flat BB because I wanted to see my gains, plus its not even that much weight)
    11x195
    9x195

    Delts

    Seated Hammer Press
    12x150
    19x150

    Cable Side Lateral Raises
    12x25

    Triceps

    RGCG Bench Press
    12x185
    9x185

    Overhead Dumbell Extension
    13x50


    Cardio
    Stationary Bicycle for 30min.
     
  9. darkostoj

    darkostoj NEEEERRRRDDDDSSSS

    Joined:
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    Location:
    Detroit
    11-22-06 Wed
    Weight 209


    Quads

    Squats
    20x175
    20x175

    Leg Press
    20x220

    Hamstrings

    Seated leg Curl
    15x115
    15x115

    Calfs

    Standing Calf Raise(Gastroc)
    17x305
    14x310

    Seated Calf Raise(Soleus)
    10x145
    11x145

    Abs

    Machine Curl
    16x120
    14x125
     
  10. darkostoj

    darkostoj NEEEERRRRDDDDSSSS

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    Location:
    Detroit
    11-17-06 Fri


    Back

    Chins
    13xBW
    11XBW

    Low Cable Row
    15x170
    15x170

    Pullover
    14x60
    13x65

    Traps

    BB Shrug
    15x225
    15x225


    Biceps

    Barbell Curls(cut back weight, form getting sloppy)
    10x95
    8x105

    Alternating Dumbell Curls
    11x40


    Cardio
     
  11. darkostoj

    darkostoj NEEEERRRRDDDDSSSS

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    11-27-06 Monday


    Chest

    Incline BB Bench
    11x185

    Flat BB Bench
    11x195
    9x195

    Delts

    Military Press
    12x115
    8x115

    Cable Side Lateral Raises
    12x25

    Triceps

    Skull Crushers
    9x75
    9x75

    Overhead Dumbell Extension
    11x50


    Cardio
    Stationary Bicycle for 60min.[/QUOTE]
     
  12. darkostoj

    darkostoj NEEEERRRRDDDDSSSS

    Joined:
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    Location:
    Detroit
    11-22-06 Thursday
    Weight 211


    Quads

    Squats
    20x180
    10x180(failed at 10)

    Leg Press
    20x230

    Hamstrings

    Seated leg Curl
    18x115
    15x130

    Calfs

    Standing Calf Raise(Gastroc)
    20x315
    15x335

    Seated Calf Raise(Soleus)
    12x145
    11x145

    Abs

    Machine Curl
    15x120
    9x125
     
  13. darkostoj

    darkostoj NEEEERRRRDDDDSSSS

    Joined:
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    Location:
    Detroit
    12-1-06 Fri
    Weight 210


    Back

    Chins
    15xBW
    10XBW

    Low Cable Row
    15x175
    15x175

    Pin Pulls
    8x365
    6x365


    Biceps

    Barbell Curls
    12x95
    10x105

    Preacher Curls
    10x75


    Cardio
     
  14. darkostoj

    darkostoj NEEEERRRRDDDDSSSS

    Joined:
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    Location:
    Detroit
    12-4-06 Monday
    209 lbs


    Chest

    Incline BB Bench
    13x185

    Flat BB Bench
    11x195
    8x195

    Delts

    Military Press
    11x120
    10x120

    DB Side Laterals
    15x20

    Triceps

    Skull Crushers
    10x80
    10x80

    Overhead Dumbell Extension
    11x55


    Cardio
    15min stairmaster, 15min stationary bike
     
  15. darkostoj

    darkostoj NEEEERRRRDDDDSSSS

    Joined:
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    Location:
    Detroit
    12-06-06 Wednesday
    Weight 210


    Quads

    Squats
    20x185
    20x185

    Leg Press
    20x250

    Hamstrings

    Seated leg Curl
    17x135
    15x140

    Calfs

    Standing Calf Raise(Gastroc)
    16x360
    13x360

    Seated Calf Raise(Soleus)
    15x145
    13x145

    Abs

    Machine Curl
    15x125
    10x130
     
  16. darkostoj

    darkostoj NEEEERRRRDDDDSSSS

    Joined:
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    Location:
    Detroit
    12-9-06 Sat
    Weight 210


    Back

    Chins
    13xBW+10
    8XBW+10

    Low Cable Row
    13x190
    12x190

    Deadlift
    315x3
    405x3

    Pullover
    13x70
    9x75

    Traps

    BB Shrugs
    15x245
    15x245

    Biceps

    Barbell Curls
    12x95
    10x95

    Preacher Curls
    9x80

    Cardio
    30 min stationary bike
     
  17. darkostoj

    darkostoj NEEEERRRRDDDDSSSS

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    Location:
    Detroit
    12-11-06 Monday
    212 lbs


    Chest

    Incline DB Bench
    9x65

    Flat DB Bench
    13x70
    12x70

    Delts

    Military Press
    12x125
    9x125

    DB Side Laterals
    15x20

    Triceps

    Skull Crushers
    10x85
    9x85

    Overhead Dumbell Extension
    9x60


    Cardio
    15min stairmaster, 15min stationary bike
     
  18. darkostoj

    darkostoj NEEEERRRRDDDDSSSS

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    Example Training Day Diet

    [​IMG]

    Example Non-Training Day diet

    [​IMG]

    While Eating this and the workout routine above I stayed at roughly the same weight, and lost an inch on my waist since the start of this log. Its not broken up into meals, just all the food I ate, meals 2.5hrs apart, no carbs after 4
     
    Last edited: Dec 13, 2006
  19. darkostoj

    darkostoj NEEEERRRRDDDDSSSS

    Joined:
    Sep 9, 2004
    Messages:
    5,520
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    Location:
    Detroit
    12-13-06 Wednesday
    Weight 210.5


    Quads

    Squats
    20x190
    20x190

    Leg Press
    20x270

    Hamstrings

    Seated leg Curl
    18x145
    15x150

    Calfs

    Standing Calf Raise(Gastroc)
    16x380
    11x380

    Seated Calf Raise(Soleus)
    15x140
    13x140

    Abs

    Machine Curl
    13x130
    11x135


    Added decent mass and strength, now I'm going to drop some bodyfat soon here. I need to get my schedule all worked out and figure out my diet
     
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