Year 2 log

Discussion in 'Training Logs' started by camber, Dec 11, 2007.

Thread Status:
Not open for further replies.
  1. camber

    camber Active Member

    Joined:
    Mar 13, 2003
    Messages:
    8,011
    Likes Received:
    0
    Location:
    Oxford
    On 12/5/07 i completed my first year in the gym
    results
    start weight: 294
    current: 248 to 250
    starting body fat%: na
    current body fat%: 22.5

    (10/22/2008)
    current bench 3rm: 225
    current squat 8rm: 315
    current dead 1rm: 405


    goals for the year are

    bf% - 15
    weight - 220

    bench - 225
    squat - 315
    dead - 405
     
    Last edited: Oct 22, 2008
  2. camber

    camber Active Member

    Joined:
    Mar 13, 2003
    Messages:
    8,011
    Likes Received:
    0
    Location:
    Oxford
    12/09/07 back bi
    dl
    10x185
    10x225
    10x225
    5x275
    1x365
    row
    10xbwx3
    high row
    10x100x3
    good mornings
    10x95
    10x115
    10x115
    curls db
    10x40
    10x40
    10x40
    negatives curls
    3 sets of 10
    cable curls
    10x40
    10x45
    10x45



    12/10/07 chest tri

    bd bench
    60x10
    70x10
    75x10
    45x40
    db pull over
    10x45
    10x45
    10x45
    db incline
    10x50
    10x60
    10x60
    10x45
    cable cross
    10x32
    10x37
    10x39.5
    6x42
    high cable cross
    10x22
    10x27
    10x32
    10x32
    low cable cross
    10x20
    10x22
    10x25
    decline bb
    10x115
    10x135
    10x155
    over head rope
    10x60
    10x70
    10x70
    tri over head extension
    10x55
    10x55
    10x55
    v bar push down
    10x60
    10x70
    10x85
    10x40
    crunch
    5x25
     
  3. camber

    camber Active Member

    Joined:
    Mar 13, 2003
    Messages:
    8,011
    Likes Received:
    0
    Location:
    Oxford
    12/11/07 off

    12/12/07 legs

    leg extensions
    10x70
    10x100
    10x125
    10x150
    Squat
    10x135
    8x185
    8x225
    6x250
    5x275
    seated leg curls
    12x70x4
    leg press
    20x185
    20x205
    25x225
    30x245
    laying down leg curl
    65x12x3
    hack squatwith 2 second pause
    10x65
    10x75
    10x95
    10x115
     
  4. camber

    camber Active Member

    Joined:
    Mar 13, 2003
    Messages:
    8,011
    Likes Received:
    0
    Location:
    Oxford
    12/13/7 shoulder

    seated should press
    10x95
    10x135
    10x145
    up right row
    10x55
    10x57
    10x65
    side lateral cable raise
    12x15x4
    front raise
    10x17.5x3
    10x20
    machine should press
    10x90x3
    10x100

    12/14/7 back

    pull up wide grip assisted
    3x10
    close grip pull up assisted
    3x10
    bw rows
    3x10
    seated cable curls
    10x20
    10x25
    10x27
    10x20
    high cable rows
    10x85
    10x100
    10x100
    tbar rows
    10x90
    10x135
    10x135
    reardelt row
    10x20x3
    dl
    10x135
    10x225
    8x315
    1x375
    db curls
    10x35x3
    10x40
    bb curls
    10x70
    10x80
    8x90
    single arm preacher curls
    10x40x3
    10x35
    db shurgs
    10x90
    10x100x2
    bb shurgsbehind back
    10x185
    10x225
    8x275
    Cable Neck Flexion
    10x22x3
     
  5. camber

    camber Active Member

    Joined:
    Mar 13, 2003
    Messages:
    8,011
    Likes Received:
    0
    Location:
    Oxford
    12/15/07

    db bench
    10x60
    10x70x2
    incline
    10x115
    10x145
    10x155
    cable cross
    10x27
    10x32
    10x35
    high cable cross
    10x22
    10x27
    10x32
    decline
    10x135
    10x155
    10x155
    tri push down
    10x60
    10x70
    10x85
    over head rope
    10x40x3
    over head db
    10x50x3
    db pull over
    10x45x3
    tri push down
    10x110x3



    12/16/07 -off

    12/17/07 - back

    leg extention
    12x70
    12x100
    12x100
    10x150
    skwat
    10x135
    10x185
    10x225
    6x280
    3x295
    goodmornign
    12x95
    12x115
    12x135
    leg press
    20x185
    20x195
    20x225
    20x275
    seated leg curls
    10x90x3
    hack skwats
    10x95
    10x115
    10x135
    laying leg curls
    12x65
    12x65
    12x75
     
  6. camber

    camber Active Member

    Joined:
    Mar 13, 2003
    Messages:
    8,011
    Likes Received:
    0
    Location:
    Oxford
    1/2/7 back

    pull up wide grip assisted
    3x10
    close grip pull up assisted
    3x10
    bw rows
    3x10
    seated cable curls
    10x20
    10x25
    10x27
    high cable rows
    10x85
    10x100
    10x100
    low rows
    10x120
    10x160
    10x200
    10x220
    reardelt row
    10x25x3
    dl
    5x145
    5x225
    5x275
    4x315
    1x365
    db curls
    10x35x6
    bb curls
    10x60x3
    single arm preacher curls
    10x45x3
    db shurgs
    10x100x3
    bb shurgsbehind back
    10x185
    10x225
    8x275ck


    good first day back :wiggle:
     
  7. camber

    camber Active Member

    Joined:
    Mar 13, 2003
    Messages:
    8,011
    Likes Received:
    0
    Location:
    Oxford
    1/3/2008

    db bench
    10x60
    10x70x2
    incline
    10x115
    10x145
    10x155
    cable cross
    10x27
    10x32
    10x35
    high cable cross
    10x22
    10x27
    10x32
    decline
    10x135
    10x155
    10x155
    tri push down
    10x60
    10x70
    10x85
    over head rope
    10x40x3
    over head db
    10x50x3
    db pull over
    10x45x3
    flat bench
    10x135x3

    1/4/2007 - back

    leg extention
    12x150
    12x150
    12x150
    10x200
    skwat
    10x135
    10x225
    10x275
    1x315
    2x315
    goodmornign
    10x135x3
    leg press
    20x185
    20x195
    20x225
    20x275
    seated leg curls
    10x90x3
    hack skwats
    10x95
    10x115
    10x135
    laying leg curls
    12x65
    12x65
    12x75
     
  8. camber

    camber Active Member

    Joined:
    Mar 13, 2003
    Messages:
    8,011
    Likes Received:
    0
    Location:
    Oxford
    1/6/2008

    seated should press
    10x115
    10x135
    10x155
    up right row
    12x65
    12x72
    10x80
    side lateral cable raise
    12x15x3
    front raise
    10x17.5x3
    machine should press
    10x90x3
    10x100
     
  9. camber

    camber Active Member

    Joined:
    Mar 13, 2003
    Messages:
    8,011
    Likes Received:
    0
    Location:
    Oxford
    1/7/2008

    pull up wide grip assisted
    3x10
    close grip pull up assisted
    3x10
    bw rows
    3x10
    seated cable curls
    10x20
    10x25
    10x27
    high cable rows
    10x85
    10x100
    10x100
    low rows
    10x120
    10x160
    10x200
    10x220
    reardelt row
    10x25x3
    dl
    10x145
    10x225
    10x275
    5x315
    0x405 failed
    db curls
    10x35x6
    bb curls
    10x60x3
    single arm preacher curls
    10x45x3
    db shurgs
    10x100x3
    bb shurgsbehind back
    10x185
    10x225x2
     
  10. camber

    camber Active Member

    Joined:
    Mar 13, 2003
    Messages:
    8,011
    Likes Received:
    0
    Location:
    Oxford
    1/8/2008

    db bench
    10x65
    10x70x2
    incline
    10x115
    10x145
    10x155
    cable cross
    10x27
    10x32
    10x35
    high cable cross
    10x22
    10x27
    10x32
    decline
    10x135
    10x155
    10x175
    tri push down
    10x60
    10x70
    10x85
    over head rope
    10x40x3
    over head db
    10x55
    10x65x2
    db pull over
    10x45x3
    tri push down
    10x110x3

    reset of the week off due to work 6am to 9pm
    then out of town on the weekend
     
  11. camber

    camber Active Member

    Joined:
    Mar 13, 2003
    Messages:
    8,011
    Likes Received:
    0
    Location:
    Oxford
    1/14/2008

    Latpulldown
    10x120
    10x140x2
    single cable rows
    10x120
    10x140x2
    low rows
    10x100
    10x200x2
    10x240
    reardelt row
    10x25x3
    dl
    10x225x4
    db curls
    10x35x3
    bb curls
    10x70x3
    single arm preacher curls
    10x45x3
    db shurgs
    10x100x3
    bb shurgsbehind back
    10x185
    10x225x2
     
  12. camber

    camber Active Member

    Joined:
    Mar 13, 2003
    Messages:
    8,011
    Likes Received:
    0
    Location:
    Oxford
    1/15/2008

    bb bench
    10x95 warm up
    10x155
    10x165
    10x185
    4x195
    incline
    10x145x3
    Decline
    10x135
    10x155
    8x175
    cable cross
    10x27
    10x32
    10x35
    high cable cross
    10x22
    10x27
    10x32
    tri push down
    10x60
    10x70
    10x85
    over head rope
    10x50x3
    over head db
    10x55
    10x65x2
    db pull over
    10x45x3
    tri push down
    10x110x3
     
  13. camber

    camber Active Member

    Joined:
    Mar 13, 2003
    Messages:
    8,011
    Likes Received:
    0
    Location:
    Oxford
    wed 1/16/2008

    off work 6am to 9pm
     
  14. camber

    camber Active Member

    Joined:
    Mar 13, 2003
    Messages:
    8,011
    Likes Received:
    0
    Location:
    Oxford
    1/17/2008

    seated should press
    10x115
    10x135
    10x155
    up right row
    12x65
    12x72
    10x80
    side lateral cable raise
    12x15x3
    front raise
    10x17.5x3
    military shoulder press
    10x65
    10x85
    10x85
     
  15. camber

    camber Active Member

    Joined:
    Mar 13, 2003
    Messages:
    8,011
    Likes Received:
    0
    Location:
    Oxford
    1/18/2008

    leg extention
    12x150
    12x175
    10x200
    skwat
    10x145
    10x225
    10x275
    4x315
    goodmornign
    10x135x3
    leg press
    20x225
    20x275
    20x315
    10x315
    seated leg curls
    10x100x3
    laying leg curls
    12x75x3
    db curls
    10x35x3
    bb curls
    10x70
    10x90
    4x90
    single arm preacher curls
    10x45
    10x50
    10x55
     
  16. camber

    camber Active Member

    Joined:
    Mar 13, 2003
    Messages:
    8,011
    Likes Received:
    0
    Location:
    Oxford
    1/20/2008

    Latpulldown
    10x120
    10x140x2
    low row
    10x100
    10x200
    10x220
    10x240
    6x260
    face pull
    10x85
    10x100x2
    DL
    10x135
    10x225
    10x275
    5x315
    seated row
    10x225
    10x315x2
    db shurgs
    105x10x3
    db incline curls
    10x35x3
    bb curls
    10x65
    10x75
    6x75
    10x65
    single arm preacher curls
    10x45
    10x50
    10x55
    hammer curls cable
    10x32
    10x42
    10x47
     
  17. camber

    camber Active Member

    Joined:
    Mar 13, 2003
    Messages:
    8,011
    Likes Received:
    0
    Location:
    Oxford
    I have been really bad about updating this log but here goes

    4/21
    Bench

    95x15
    185x10
    185x10
    195x6
    205x3
    Incline bb
    135x10
    155x10
    155x8
    Decline bb
    135x10
    155x10
    175x8
    185x2
    cable cross
    32x10
    37x10
    37x10
    42x6
    high cable cross
    27x10
    32x10
    37x10
    tri extention
    22x10
    27x10
    27x10
    over head bb
    60x10
    60x10
    70x10
    rope pull
    50x10
    60x10
    60x8
    Dips
    Assisted

    3 sets of 12

    4/22 shoulders
    Clean and press

    95x10
    115x10
    115x10
    125x10
    side lateral cable raise
    17x15x3
    front raise
    10x25x3
    Cable curls
    27x10
    32x10
    37x10
    37x6
    BB curl
    85x10
    85x10
    95x10
    95x6
    Incline db curls
    27.5x10
    27.5x10
    30x7
    30x3


    4/23legs
    Giant set 4 rounds
    Squats/hack squats/leg curls/walking lunges

    185x10 85x10 100x12 32.5x10 steps
    225x10 85x10 125x10 32.5x10 steps
    275x10 85x10 150x10 32.5x10 steps
    295x6 105x10 150x8 32.5x10 steps
    30 min on elliptical

    4/24/08 back/bi’s
    DL

    225x10
    225x10
    315x10
    405x1
    305x4
    Lat pulled down (close grip)
    140x10
    160x10
    180x10
    160x8
    Seated row
    100x10
    200x10
    240x10
    260x10
    lat pull down (wide grip)
    140x10
    160x10
    180x10
    160x8
    db shrugs
    125x12
    125x12
    130x10
    130x10
    Cable curls
    27x10
    32x10
    37x10
    37x6
    BB curl
    85x10
    85x10
    95x10
    95x6
    Incline db curls
    27.5x10
    27.5x10
    30x7
    30x3
     
  18. camber

    camber Active Member

    Joined:
    Mar 13, 2003
    Messages:
    8,011
    Likes Received:
    0
    Location:
    Oxford
    4/27 chest/tri's
    Bench
    95x15
    185x10
    185x10
    185x8
    195x3
    Incline db
    55x10
    60x10
    65x10
    65x4
    Decline bb
    155x10
    155x10
    175x10
    db fly
    30x10
    30x10
    30x10
    35x6
    tri extention
    22x10
    27x10
    27x10
    over head bb
    60x10
    60x10
    70x10
    rope pull
    50x10
    60x10
    60x8
    Dips Assisted
    3 sets of 12
     
  19. camber

    camber Active Member

    Joined:
    Mar 13, 2003
    Messages:
    8,011
    Likes Received:
    0
    Location:
    Oxford
    4/28
    DL
    225x10
    225x10
    315x10
    315x10
    Lat pulled down (close grip)
    140x10
    160x10
    180x10
    160x8
    Seated row
    100x10
    200x10
    240x10
    260x10
    lat pull down (wide grip)
    140x10
    160x10
    180x10
    160x8
    db shrugs
    125x12
    125x12
    130x10
    130x10
    Cable curls
    27x10
    32x10
    37x10
    37x6
    BB curl
    85x10
    85x10
    95x10
    95x6
    Incline db curls
    27.5x10
    27.5x10
    30x7
    30x3
     
  20. camber

    camber Active Member

    Joined:
    Mar 13, 2003
    Messages:
    8,011
    Likes Received:
    0
    Location:
    Oxford
    was a shitty year, was in the gym on and off with no consistency. I am going to make a better effort to saty on track this year


    Day 1 5/26/9

    Back and Bi's

    Lat puldown
    130x15
    150x12
    150x12
    170x10
    High lat row pulldown
    90x15
    135x12
    135x12
    225x10
    Low cable row
    100x15
    140x12
    160x12
    180x10
    200x8
    lat pulldown behind head
    100x15
    120x12
    140x10
    140x10
    Dead lifts
    135x12
    185x10
    225x10
    225x8
    single arm preacher curls
    35x10
    35x10
    45x10
    50x8
    straight bar curls
    65x10
    65x10
    65x10
    65x10

    30min on the elliptical

    Trying to ease back into things, I am a fat mess right now :o
     
    Last edited: May 28, 2009
  21. camber

    camber Active Member

    Joined:
    Mar 13, 2003
    Messages:
    8,011
    Likes Received:
    0
    Location:
    Oxford
    Day 2

    5/27/9

    Chest & tris

    bench
    95x15
    135x12
    155x10
    175x10
    185x6
    Incline
    95x12
    115x10
    115x10
    135x8
    db flys
    20x12
    25x12
    30x10
    35x10
    decline
    95x10
    135x10
    155x10
    over head extensions
    60x10
    60x10
    70x10
    70x10


    30 min elliptical
     
  22. camber

    camber Active Member

    Joined:
    Mar 13, 2003
    Messages:
    8,011
    Likes Received:
    0
    Location:
    Oxford
    could not go to the gym, partents came over to the house to help out with somes stuff :o
     
  23. camber

    camber Active Member

    Joined:
    Mar 13, 2003
    Messages:
    8,011
    Likes Received:
    0
    Location:
    Oxford
    day 3
    5/29

    shoulders
    db press
    25x15
    45x12
    55x10
    60x8
    upright row
    95x15
    115x12
    135x10
    135x10
    laterial raise
    12.5x12
    17x10
    17x10
    17x10
    delt row
    17x10
    17x10
    17x10
    17x10


    elliptical 30 min
     
  24. camber

    camber Active Member

    Joined:
    Mar 13, 2003
    Messages:
    8,011
    Likes Received:
    0
    Location:
    Oxford
    day 4 5/30
    elliptical 30 min

    day 5 5/31
    elliptical 30 min


    6/1 - off
     
  25. camber

    camber Active Member

    Joined:
    Mar 13, 2003
    Messages:
    8,011
    Likes Received:
    0
    Location:
    Oxford
    had a few days off

    day 5 6/3


    Squat Machine
    12x2 plates
    12x4 plates
    10x6 plates
    10x8 plates
    10x10 plates
    10x12 plates
    Front Squats
    10x95
    10x115
    10x135
    10x155
    Leg extensions
    15x75
    12x100
    12x112
    10x125
    Leg press
    15x4 plates
    12x8 plates
    12x12plates
    10x12 plates
    laying down leg curl
    87x10
    100x10
    100x10
    100x10

    Legs toasted no carido
     
Thread Status:
Not open for further replies.

Share This Page