FIT F430's Log

Ferrari430

New Member
Mar 18, 2007
661
Canada
This was from my workout yesterday. I was tired from a hard chest day on thursday so I was lifting a little lighter.

Shoulders

Seated dumbbell shoulder press
45X10
50X8
45X8
40X8

Seated barbell shoulder press (on smith machine)
65X8
75X6
75X5
75X4

Side lateral raises supersetted with front lateral raises
10X10
12X10
15X8
12X8


I decided to do include legs into my workout routine that day so I just squatted the bar 15 times for 4 sets. This was pretty much my first time working my legs ever. I used to work them a long long time ago, but that was when I was starting out. I wanted to take it super easy so I only did really light squats, but I plan on including squats + leg press + calf raises in my future shoulder days.

Update: I'm now on the Bill Starr 5x5 routine (starts on page 6). Working out well for me and am going to keep it up to see how big/strong I can get.
 
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Ferrari430

New Member
Mar 18, 2007
661
Canada
Todays food intake:
Breakfast
- 2 egg whites, 1 full egg
- 1 whole grain bread
- Glass of OJ
Lunch
- Wrap with 1 chicken breast, and a bunch of cabbage in it..Throw some Tobasco on that bitch Om nom nom
Dinner
- 1 chicken breast mixed in with some pasta
- Brocolli
- Glass of OJ
Late night snack
- Light wrap with lettuce and processed turkey

Can someone help me with a decent meal plan? I'm looking around on the forums, but I wouldn't mind some general pointers.. I'm currently trying to lean out and eventually get to 10% bodyfat. I'm guessing I'm around 12%-14% right now? I'm 5'8 148ibs right now (was 140 2 months ago, put on some muscle and bit of fat). Is my calorie intake about right? I feel that I should throw some snacks in there, maybe like some fruit and a can of tuna or something..
 
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Ferrari430

New Member
Mar 18, 2007
661
Canada
10/06/2008

Back

Wide-grip Pull Ups:
8
6
4

Bent over barbell rows
50 X 14
60 X 9
50 X 10
50 X 8
50 X 8

Pull down machine
90 X 12
95 X 10
100 X 8
105 X 7
110 X 7

Behind neck wide-grip lat pulldowns
80 X 10
70 X 10
70 X 9
70 X 8

Abs
4 sets of crunches supersetted with knee-ups
 
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Ferrari430

New Member
Mar 18, 2007
661
Canada
10/07/2008

Chest

Incline dumbbell
50 X 11
50 X 9
50 X 6
50 X 5

Flat dumbbell
50 X 4
45 X 6
45 X 6
40 X 6

Cables (downwards motion)
35 X 9
35 X 8
30 X 7

Cables (upwards motion, different machine so different weights)
10 X 9
10 X 9
12.5 X 6

Abs
4 sets of crunches supersetted with knee-ups

Side note: I occasionally get help getting the weights up when doing incline/flat dumbbells. When I get help, I can do more reps because I don't waste energy struggling to just get the weights up from the start (makes a difference of 2 to 3 reps per set..sometimes I can't even get the weight up by myself because I'm going heavier). When I DO get help on getting the weights up, I don't include the first rep.
 
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Ferrari430

New Member
Mar 18, 2007
661
Canada
10/08/2008

Arms


Seated forced negative reps
35 X 8
30 X 10
30 X 9

Skull crushers
40 X 11
40 X 8
40 X 5

21's (7 curly-bar curls going from rest to half way, 7 from half way to all the way up, 7 with full range of motion)
30 X 21
30 X 21
40 X 18 (couldn't get the last 3)

Closed grip bench press
60 X 15
70 X 9
70 X 8

Reverse grip curly-bar curls
20 X 11
20 X 10
30 X 7

Tricep push-downs (not using the rope but the flat bar)
35 X 11
35 X 10
40 X 7

The order of my workout goes: Negatives->Skull Crushers->21's->CG Bench Press-> Reverse curls-> Tricep pushdowns. So i'm switching from bi's to tri's each set, with little rest in between. I do 3 cycles of this.
 
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Ferrari430

New Member
Mar 18, 2007
661
Canada
10/10/2008

Shoulders

Dumbbell press
45 X 10
45 X 8
50 X 6
45 X 6

Barbell Press
75 X 10
85 X 7
75 X 6
75 X 5

Side lateral raises (forgot to superset with front raises :uh:)
15 X 10
12.5 X 10
12.5 X 9
10 X 10

Decided to throw shrugs in today and skip legs. (that and I felt lazy as fuck)

DB shrugs
55 X 10
55 X 10
60 X 8
60 X 8
 
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Ferrari430

New Member
Mar 18, 2007
661
Canada
small n weak crew signing in :bowdown:

haha yea man. I'm pretty happy with where i'm at right now:
1004081729.jpg


I just want to lose some fat so I can have abs without flexing.
 
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Ferrari430

New Member
Mar 18, 2007
661
Canada
Back

Wide-grip pull ups
7
4
4

Bent over rows
60 X 10
60 X 8
50 X 10
50 X 8

Pull downs
110 X 10
115 X 8
115 X 6
110 X 7

Behind neck lat pull downs
90 X 10
80 X 8
 
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Ferrari430

New Member
Mar 18, 2007
661
Canada
Feels good to be going again..Was so hard to get to the gym with school in the way.. Was feeling a bit under the weather so I didn't push myself too much.

Chest

DB Incline
50 x 9
50 x 7
50 x 6
50 x 4

DB Flat
50 x 5
45 x 6
45 x 4 - slow reps
40 x 5 - slow reps

DB Flys
My first time ever doing these (figured i'd give em a shot since the cables were being used) and man they felt great! Never had such a good chest squeeze/pump.

15 x 10
20 x 8
25 x 5

I wanted to do another set, but I was feeling a cramping sort of pain in my hand that wouldn't let me do anymore.. Is it my form thats fucked thats causing the pain, or what? I dunno, I gotta ask someone to watch my form next time.
 

Diablo Swift

New Member
Oct 23, 2008
20
Todays food intake:
Breakfast
- 2 egg whites, 1 full egg
- 1 whole grain bread
- Glass of OJ
Lunch
- Wrap with 1 chicken breast, and a bunch of cabbage in it..Throw some Tobasco on that bitch Om nom nom
Dinner
- 1 chicken breast mixed in with some pasta
- Brocolli
- Glass of OJ
Late night snack
- Light wrap with lettuce and processed turkey

Can someone help me with a decent meal plan? I'm looking around on the forums, but I wouldn't mind some general pointers.. I'm currently trying to lean out and eventually get to 10% bodyfat. I'm guessing I'm around 12%-14% right now? I'm 5'8 148ibs right now (was 140 2 months ago, put on some muscle and bit of fat). Is my calorie intake about right? I feel that I should throw some snacks in there, maybe like some fruit and a can of tuna or something..
Eat lots of fish. Tuna is good to eat for bodybuilding because it has over 20 grams of protein per 100 grams. That's over 1/5 of protein!

For bodybuilding, fish is better than red meat because fish doesn't have as much fat and carbs. Try to keep your carbohydrate level to a minimum when you work out and keep protein to a maximum.
 
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Ferrari430

New Member
Mar 18, 2007
661
Canada
Diablo: I'll definitely throw some tuna into my meals. I knew I should but never really bothered..

Mitchtj said:
you look alot bigger than your numbers would suggest :eek4:

:rofl: and I love it. I'm slowly but surely increasing my strength tho, but yea it's definitely awesome to be able to put on mass easily.:bigthumb:
 
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Ferrari430

New Member
Mar 18, 2007
661
Canada
Shoulders 10/23/2008

Dumbbell Press
45 x 10
50 x 6
45 x 5
45 x 4
Barbell Press (on smith machine)
75 x 8
75 x 6
75 x 5
65 x 6
Side lateral raises supersetted with front raises
12.5 x 10 (+6)
12.5 x 8 (+5)
10 x 10 (+6)
10 x 9 (+5)

Was a not so hot workout. I was tired/sleepy from restless midterm period. Hell I even skipped back workout today cuz I had no energy.. Next week should be better.
 
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Ferrari430

New Member
Mar 18, 2007
661
Canada
Back

Wide-grip pull ups
8
5
3

Pull downs
110 X 10
115 X 7
115 X 7
110 X 7

Bent over rows
60 X 10
60 X 8
50 X 10
50 X 8

Behind neck lat pull downs
90 X 8
80 X 9

Need to be more rested/get more sleep so that I can have more energy during workouts..
 
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Ferrari430

New Member
Mar 18, 2007
661
Canada
Chest

Incline DB
50 x 10
50 x 8
50 x 6
50 x 4
Flat DB
45 x 8
45 x 4
40 x 5
40 x 5
DB Flys
15 x 7
15 x 10
20 x 8

I think I might switch to barbell to change up my routine. My left pec is noticeably bigger than my right too so hopefully that'll straighten out with barbell. The only reason I prefer dumbbell is because I don't need to ask for a spot..
 
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Ferrari430

New Member
Mar 18, 2007
661
Canada
Shoulders

DB Press
50X7
50X6
45X6
45X4

Seated barbell shoulder press (on smith machine)
85X9
85X7
75X7
75X5

Side lateral raises supersetted with front lateral raises
15X8 + 5 front
12.5X10 + 6 front
12.5X8 + 5 front
10X10 + 6 front

My seated barbell is gaining strength which i'm happy with. I want to up my DB presses tho so I'll probably try for 55 next time.
 
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Ferrari430

New Member
Mar 18, 2007
661
Canada
Scratch that with the barbell for chest. I'm just gonna stick with DB's a lil longer, up my weight.. I'm thinking of doing flat before incline just to change things up a bit. Definatley will have to do a set or two of 55 next time.
 

jmezz

layin in bed stretchin my pumped quads for hours
Nov 26, 2004
11,036
I think I might switch to barbell to change up my routine. My left pec is noticeably bigger than my right too so hopefully that'll straighten out with barbell. The only reason I prefer dumbbell is because I don't need to ask for a spot..

Scratch that with the barbell for chest. I'm just gonna stick with DB's a lil longer, up my weight.. I'm thinking of doing flat before incline just to change things up a bit. Definatley will have to do a set or two of 55 next time.

Why don't you do all bb one week and then db the next, or you could do 1 bb chest movement and then 1 db chest right after?

In my experience, bb bench is better at putting mass on my chest while db bench is better for shaping.

It might be diff for other people but that's how it works for me.

Why don't you do all bb chest movements for 4-6 weeks and then re-evaluate at the end of that period.

And stop being a sally, ask for a spot if you need one.
 
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Ferrari430

New Member
Mar 18, 2007
661
Canada
I'll switch to barbell after next workout. I want to throw around some 55's before i switch haha

As for asking for a spot, I go at irregular times so I always gotta ask a different person. And when I do that, I'll get some guys who dont know how to spot and help too much or too little so i dunno I guess thats the price you gotta pay..

I'm not looking forward to my first few barbell workouts, I'll be starting at like 115 haha oh well gotta start somewhere right?
 

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