eljefe training log.

Discussion in 'Training Logs' started by eljefedetonto, Mar 7, 2011.

  1. eljefedetonto

    eljefedetonto OT Supporter

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    Been posting on F&N sporadically for a few years, bout time I started a log here.

    Here's the backstory. It's long. cliffs: skinny fat, then fat fuck, then skinny fat, then kinda fat/kinda broly.

    Was skinnyfat all through puberty through high school. Rather than taking control of it in college, I spent two years eating, drinking, and staying up late in great excess. Went from skinnyfat to straight up fat by 2006:

    [​IMG][​IMG]

    5'7", ~205lbs here. Pretty miserable with my life overall. I remember getting winded going up the stairs to class, fucking mouthbreathing and shit.

    Started making basic dietary changes, quit eating huge portions. Light cardio, some machine work.

    [​IMG]

    This is from some chick's wedding in mid-2007, think I got down to around 185lbs. At the end of the summer, I went to Denmark to study abroad. I drank a lot more and didn't necessarily eat right, but I rode a bike EVERYWHERE, and the city is built on a hill. I also took a job in a factory working 8 hours a day 3 days a week. Without measuring, I can guarantee I was way under maintenance intake. I got skinny as hell, but still had the gut.

    [​IMG]

    fucking goofy ass trollface :mamoru: that was late 2007. by the time I came home the next month, I was 168lbs. when I came home, I wasn't working manual labor or riding anymore, so I went up to 180lbs and held that for a good while. started reading F&N, lifting. started off strong, but for the most part, was really inconsistent about lifting/dieting. my b/s/d peaked at 195x5/225x5/315x5.

    pic from summer 2009:

    [​IMG]

    notice how I am able to suck in my gut :coolugh:

    fast forward to recently. was 190 all of 2010. started acclimating myself to lifting again towards christmas, doing it one to three times a week. still, I went up to 196 at one point and was like fuck this, I'm going balls out.

    since late December I've been working out 4-6x a week doing elliptical cardio (160-180bpm steady state) and a mix of compound lifts and isolation.

    here's a back and front pic from the last two weeks.

    [​IMG]
    [​IMG]

    I want to cut up for summer. I have had this gut since I was 10, enough is enough.

    Diet is 50/40/10 protein/fat/carbs. as it turns out, biggest problem has been getting enough total calories, I'm aiming for 18 to 1900/daily based on the calculator from stickies.

    so far I'm down to 183 and holding for the last two weeks.
     
  2. eljefedetonto

    eljefedetonto OT Supporter

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    and some current numbers from my last two workouts

    chest/tri:

    INCLINE BENCH
    135x10
    155x7
    165x2

    DIPS
    20
    20
    15

    SKULLCRUSHERS
    60x10
    60x10

    REVERSE PULLDOWNS
    130x8
    140x8

    CRUNCH MACHINE
    185x10
    200x10
    205x10

    CABLE FLY
    70x10
    80x10
    90x10

    back/bi:

    DEADLIFT
    205x10
    225x5
    225x2

    BB SHRUG
    155x10
    185x7
    205x3
    205x3

    CABLE ROWS
    210x10
    225x5

    WIDE GRIP PULLDOWNS (behind the neck, of course)
    135x10
    150x10

    WIDE GRIP PULLUPS
    5
    5
    5

    DB CURL
    30x7
    30x9
    35x4
    35x4

    PREACHER CURL MACHINE
    110x9
    125x2

    REAR DELT FLY MACHINE
    80x10
    95x10
    110x10

    last cardio run:

    ELLIPTICAL
    35min, 3.2mi, 168bpm avg
     
    Last edited: Mar 7, 2011
  3. eljefedetonto

    eljefedetonto OT Supporter

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    that was three days ago. the chest/tri day was my 4th day in a row of lifting, could feel a dull soreness around my tendons and joints so I took some rest days. did 100 push-ups yesterday, 200 today (100 of those were weighted 20lbs) just for fun/boredom. body should be good and ready for deadlifts tomorrow.
     
  4. Adom

    Adom OT Supporter

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    im watching you.

    nice to see a new log. :)
     
  5. TZ

    TZ Banned

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    just wanted to pop in and say good luck
     
  6. eljefedetonto

    eljefedetonto OT Supporter

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    thanks brews. I realized I've miscounted the weight on deads, so I corrected it above. also finally switched to mixed grip from double OH. bi isolation movements seem to improve inconsistently, but I'm not overly concerned since they're at the end of the routine and get worked by everything else.

    back/bi:

    DEADLIFT
    225x10
    245x6
    275x4

    BB SHRUG
    185x10
    205x8
    225x10

    CABLE ROWS
    210x10
    225x7

    WIDE GRIP PULLDOWNS
    150x10
    165x6

    WIDE GRIP PULLUPS
    4
    4
    5
    4

    DB CURL
    30x6
    35x4

    HAMMER CURL (just for shits, might throw them in regularly)
    35x7

    PREACHER CURL MACHINE
    110x8
    125x2
    125x2

    REAR DELT FLY MACHINE
    95x10
    110x10
    125x10
     
  7. Mountain Dude

    Mountain Dude Here it comes, and there it goes, another day in d

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    I think we wear the same Under Armour shorts, did we just become best friends?
     
  8. TZ

    TZ Banned

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    make sure to alternate the grip you use on mixed grip deadlift so you don't develop an imbalane.

    or just use straps, which is what i do :o :mamoru:
     
  9. Adom

    Adom OT Supporter

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    cause you are weak minded.


    a weak mind transfers straight to your grip
     
  10. fatcow

    fatcow OT Supporter

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    you guys really alternate? :o

    pulling with my left over/right under would be like learning how to walk again :hs:
     
  11. eljefedetonto

    eljefedetonto OT Supporter

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    Location:
    STL, MO/AAR, DK
    chest/tri:

    INCLINE BENCH
    155x6
    165x4 PR
    185x1*

    DIPS
    20
    20
    16

    SKULLCRUSHERS
    60x10
    60x10

    REVERSE PULLDOWNS
    130x8
    140x4

    CRUNCH MACHINE
    185x10
    200x8
    205x4
    205x3

    CABLE FLY
    90x10
    100x10
    110x10 PR

    WEIGHTED PUSHUPS
    20x15
    20x10
    20x15
    20x10

    *would have been the PR, but my ROM wasn't complete IMO, and the spotter had to save me on the next rep so I didn't even count that one.

    you guys count PRs on machine work? wasn't sure if I should bother.

    felt good to move on from 135 on my incline bench, even though I didn't knock out the full 10 reps for 155. especially since I could barely push 155 once three weeks ago.

    also, it looks like I got weaker on my other movements, but I cut down on rest time between sets.
     
  12. eljefedetonto

    eljefedetonto OT Supporter

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    maybe. but mine has our school mascot on the lower left leg. except now it's all wrinkled from years of use :mamoru:

    word I remember reading several times to switch sides when you use alternating :cool:
     
  13. eljefedetonto

    eljefedetonto OT Supporter

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    got drunk at the bar unusually early in the week. pretty sure I started picking up some of the women I knew.

    not hitting on them, but literally lifting them up :rofl:

    rest day today. will update this post later with cardio results.

    last week I skipped my rest day and by thursday there was a dull soreness around my wrists, elbows, and shoulders. won't make that mistake again.
     
  14. eljefedetonto

    eljefedetonto OT Supporter

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    ELLIPTICAL (fasted)

    35min, 3.23mi. forgot to check the avg HR at the end, I imagine something like 175bpm.
     
  15. eljefedetonto

    eljefedetonto OT Supporter

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    Location:
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    back/bi thursday:

    DEADLIFT
    225x10
    245x8
    275x5

    BB SHRUG
    205x10
    225x10
    245x4 PR

    CABLE ROWS
    225x7
    240x4 PR

    WIDE GRIP PULLDOWNS
    165x10
    180x6 PR

    WIDE GRIP PULLUPS
    5
    5
    5

    HAMMER CURL (just for shits, might throw them in regularly)
    30x8
    30x8
    35x5

    PREACHER CURL MACHINE
    110x8
    125x2

    REAR DELT FLY MACHINE
    110x10
    125x10
    140x7 PR

    not bad, not great. tornado drill in the middle of shrugs kinda took the wind outta my sails for a bit. sitting in a cold ass room for 20 minutes ftl
     
  16. eljefedetonto

    eljefedetonto OT Supporter

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    Location:
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    INCLINE BENCH
    155x6
    165x4
    175x2 PR
    175x2 (spot :wtc:)

    DIPS
    20
    20
    17

    SKULLCRUSHERS
    60x10
    60x10

    REVERSE PULLDOWNS
    140x8
    150x7 PR

    CRUNCH MACHINE
    190x10
    205x8
    205x4

    CABLE FLY
    100x10
    110x10
    120x10 PR

    then I carried my bike over my head up four flights of stairs. didn't even get winded. :bowdown:
     
  17. eljefedetonto

    eljefedetonto OT Supporter

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    saturday off

    sunday pretty much off

    WEIGHTED PUSHUPS
    15 x 20
    15 x 20
    15 x 20
    15 x 20
    15 x 20
    15 x 20
    16 x 20

    monday back/bi:

    DEADLIFT
    245x10
    275x8
    295x4 PR

    BB SHRUG
    225x10
    245x8
    275x4 PR

    CABLE ROWS
    225x10
    240x7

    WIDE GRIP PULLDOWNS
    180x9
    195x4 PR

    WIDE GRIP PULLUPS
    5
    4
    5

    PREACHER CURL MACHINE
    110x10
    125x5

    HAMMER CURL
    30x10
    30x10
    35x7

    REAR DELT FLY MACHINE
    110x10
    125x10
    140x9

    pretty good workout. got pretty dizzy between sets of deads, so my rest time was probably a little longer. seeing more vascularity now.
     
    Last edited: Mar 14, 2011
  18. eljefedetonto

    eljefedetonto OT Supporter

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    Location:
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    chest/tri

    INCLINE BENCH
    155x8
    175x4
    185x2 (spot)
    165x6

    DIPS
    20
    20
    18

    SKULLCRUSHERS
    60x10
    60x10

    REVERSE PULLDOWNS
    140x10
    150x7

    CRUNCH MACHINE
    190x10
    205x8
    210x5 PR

    CABLE FLY
    110x10
    120x10
    130x10 PR

    feel like I'm plateauing on incline, but I'll wait another week or two to decide firmly. couldn't get good ROM on weights above 155 today.

    on the plus side, I weighed in at 179lbs this morning.
     
    Last edited: Mar 15, 2011
  19. eljefedetonto

    eljefedetonto OT Supporter

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    Location:
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    ELLIPTICAL (fasted)

    35min, 3.20 mi, 172bpm
     
  20. eljefedetonto

    eljefedetonto OT Supporter

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    Location:
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    monday back/bi:

    DEADLIFT
    245x10
    275x8
    295x4

    BB SHRUG
    225x10
    245x10
    275x6

    CABLE ROWS
    225x10
    240x7

    WIDE GRIP PULLDOWNS
    180x10
    195x5

    WIDE GRIP PULLUPS
    5
    5
    5

    PREACHER CURL MACHINE
    125x7
    125x2

    HAMMER CURL
    35x10
    35x10
    40x5
    40x5 PR

    REAR DELT FLY MACHINE
    125x10
    140x10
    155x9 PR
     
  21. eljefedetonto

    eljefedetonto OT Supporter

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    ELLIPTICAL

    34min, 3.17 mi, 170bpm

    usually I lift but I went hard in the paint for st. pat's, mad hungover :o
     
  22. eljefedetonto

    eljefedetonto OT Supporter

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    got to the gym late, weight room closed an hour early, had to make a few adjustments to the routine, and worked against the clock :o

    chest/tri:

    INCLINE BENCH MACHINE
    150x10
    170x10
    190x10
    210x9
    210x6

    DIPS
    20
    20
    16

    BENTOVER TRICEPS EXTENSIONS
    27.5x10
    27.5x10
    27.5x10

    REVERSE PULLDOWN
    150x10
    160x7 PR

    CRUNCH MACHINE
    195x10
    205x7
    210x4
    210x4

    CABLE FLY
    120x10
    130x10
    140x8 PR
     
  23. eljefedetonto

    eljefedetonto OT Supporter

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    Location:
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    monday back/bi:

    DEADLIFT
    275x10
    295x4
    305x1
    225x6

    BB SHRUG
    225x10
    245x5
    245x2

    CABLE ROWS
    240x7
    255x4 PR

    WIDE GRIP PULLDOWNS
    195x4
    195x7
    195x5

    WIDE GRIP PULLUPS
    5
    5
    5

    PREACHER CURL MACHINE
    125x8
    140x2
    140x2 PR

    HAMMER CURL
    40x8
    45x5
    45x5 PR

    REAR DELT FLY MACHINE
    140x10
    155x10
    170x7 PR

    meh, pretty shitty workout in terms of progress imo. couldn't keep my hands dry for the life of me, missed out on a couple of reps on just about everything after the first set of deads. shrugs were a joke, bar just wanted to slide out of my hands like fresh cum butter. might have tweaked my back a bit on deads.

    might need a deload and dial it back to check my form. probably shouldn't be getting too antsy about PRs since I'm cutting. went out way too much this weekend, that probably didn't help.
     
    Last edited: Mar 21, 2011
  24. eljefedetonto

    eljefedetonto OT Supporter

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    Location:
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    chest/tri:

    INCLINE BENCH
    155x8
    175x5
    135x10
    135x5

    WEIGHTED DIPS
    10x18
    10x14
    10x12

    SKULLCRUSHERS
    60x10
    60x10

    REVERSE PULLDOWN
    140x10
    150x7

    CRUNCH MACHINE
    195x10
    210x6
    210x5

    SIDE RAISES
    45x10
    45x10
    45x10

    HANGING LEG RAISE
    8
    8
    10

    CABLE CROSSOVERS
    100x10
    120x10
    130x9

    CABLE FLY
    40x10
    60x10
    50x10

    added more ab work. changed some names, realizing I had been doing crossovers, not so much flys. then I added actual flys :mamoru:

    worked on my form for incline bench, switched to weighted dips. I found that in order to reduce swinging on hanging leg raises, I had to tense up my arms and shoulders as though I were going to do a pull up.
     
  25. eljefedetonto

    eljefedetonto OT Supporter

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    Location:
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    ELLIPTICAL (fasted)
    35min, 3.25 mi, 173bpm
     

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