FrogOnLog's training log

Discussion in 'Training Logs' started by BrownWalrus, Apr 11, 2007.

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  1. BrownWalrus

    BrownWalrus New Member

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    Just a place to keep track of my routines, gains, etc. Should of made this earlier since it's so usefull, but better late than never.



    Age: 18
    Weight: 170 (2/17/07) 132 (7/08/07)
    Height: 5'6-5'7

    ^^ that was my goals last year, which i succeeded in :)

    My goals for now, as posted at the bottom, is to back up to 160-170. So far so good, hovering at about 150ish.

    6/29/07 - Currently hovering around 10-12% bf, most likely around 11-11.5%.


    Supplements:

    4/26/07 - Added CEE HCI and Adam Multivitamin.
    4/29/07 - Added GNC Double Strength Fish Body Oil
    On Whey Protein
    Creatine Ethyl Ester HCI
    Now Adam Multivitamin
    GNC Double Strength Fish Body Oil

    Definitely need to start using Fish Oil and maybe BCAA.

    Current Maxes:

    Bench: 180 190
    Squat: Haven't maxed in over a month, 265 last time i tried. 275 x 4
    Deadlift: Haven't maxed in several months, 250 last i tried.

    Currently using PurEvl's routine, will modify this soon.

    M: Legs
    T: Chest
    W: Off
    T: Back
    F: Shoulders/Biceps/Triceps
    S: Off
    S: Off



    PICZ 4 REFERENCE:

    This pic was taken about 3 weeks back, it's obviously an extremely shitty pose and it's just a bad pic all together, no pump obviously, but it's to get an idea of what i look like atm, around 140-142 in that pic.

    [​IMG]
    On right..

    [​IMG]
    [​IMG]
    132
    [​IMG]150 - 152


    [​IMG]around 132 here
    [​IMG]around 142 here, 1 month later
    [​IMG][​IMG]
    155ish

    [​IMG]
    142lbs

    [​IMG]
    [​IMG]
    180 here


    NEW GOAL - Cut!!!

    Current Weight - 180 01/25/10
    Goal - 150-165
    Goal # 2 - minimum bf
     
    Last edited: Mar 2, 2010
  2. BrownWalrus

    BrownWalrus New Member

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    Today was a pretty shitty weight training day in school, i went to sleep at 2am last night, missed the first class of the day, woke up at 8:20 and had to run to school, didn't eat breakfast either..that's the part that really screwed me up. Definitely not trying to do that again. Probably just a bad day, it shouldn't have been this bad.

    Gonna start recording my school weight training routines as well. Don't remember everything from today but will record what i can remember.


    Chest:

    Decided to use only Dumbbells today and see how it feels. Also, didn't work out too heavy today i still wasn't feeling the best.

    Incline DB Bench:
    40 x 10 x 4


    Flat DB Bench:

    45 x 10 x 3


    DB Fly:

    25 x 10
    30 x 10

    Dips: Didn't try using more weight today, just kept it light.
    BW x 10 x 2


    DBs felt pretty good, will mix it around more with BB bench when i do Chest again.

    Decided to throw in quick curls since my arms were feeling good.

    EZ Curl Bar:

    Bar + 25s x 10 x 2

    DB Curls:

    25 x 10 x 2


    What i remember of the school routine today. I did not complete all of it as i felt like shit. I missed about a half of the routine, maybe a bit less.

    Close Grip Bench:

    95 x 20 x 2

    Summo Deadlift High Pulls:

    95 x 15 x 3

    BB Bent Over Rows:

    95 x 12 x 3

    DB Flat Bench:

    40 x 10 x 4

    Hercules Excerise:
    (I forgot exactly what it's called)
    You grab a pair of DBs and hold them up high in the air, as far as your hands can stretch, then you alternate DB press. It's like a standing alternating military DB press.

    35 x 16 x 3

    Big 40s
    Lay on your back and do 10 knees to chest, 10 straight leg rotations to the right, 10 straight leg rotations to the left, and 10 leg scissors.

    1 Set - Just didn't feel like doing more

    Criminal Justice: :mamoru:

    Widegrip BW Pullups: 10 x 1
    BW Dips: 10 x 1

    I have Criminal Justice every day and he has one of those dips/pullup machines and i always do at least a set a day over there.
     
  3. BrownWalrus

    BrownWalrus New Member

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    Today was supposed to be off, but fuck it. I missed legs on monday.

    Legs:


    Leg Extensions:

    50 x 10 x 4 <--- WTF need a lot more weight

    Squat:

    185 x 10 x 2
    225 x 10 x 2

    Leg Press:

    140 x 10
    150 x 10
    180 x 10 x 3
    230 x 10

    Gotta increase Leg Press weight..i can definitely handle more.

    Didn't do more leg work since i didn't wanna tire myself out too much for tommowow.

    Wide Grip Pull Ups:

    BW x 10

    Dips:

    BW x 10
     
    Last edited: Apr 12, 2007
  4. BrownWalrus

    BrownWalrus New Member

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    Bench:

    105 x 5
    120 x 5
    130 x 5
    140 x 3
    155 x 3
    155 x 2 =(

    Lost some strength here...used to be around 165-170 and do these a bit easier, oh well. I think my max Bench might have dropped to 170-175..i'll see soon enough.

    MRR:

    3 x 12

    Squat:

    160 x 3
    175 x 3
    190 x 3
    205 x 3
    225 x 2 <-- Tried going below parrallel but my legs were still hurting from yesterday...coach was chewing out my partner for not spotting (not sure what the fuck he was doing but i didn't think i needed him) so i just said fuck it and moved to my next lift.

    Seated Good Morning:

    95 x 12 x 3

    Bench Crunches:

    2 x 30

    Incline DB Curls:

    20 x 16
    25 x 16
    25 x 16

    Didn't try 30's since my left shoulder was hurting

    Diamond Push - Ups (w/weight):

    10 x 10 x 3

    Seated Front Plate Raises:

    25 x 10 x 3

    Machine Rows:

    85 x 10
    100 x 10
    115 x 10

    GHB:

    2 x 14

    DB Swing 30% Bodyweight:

    45 x 20
    40 x 20

    Leg Curls:

    85 x 10
    100 x 10

    Didn't have time to complete the last set, coach wanted us done sooner so we could play a short game of knockout :hsugh:

    Also, just noticed now that i missed Push Press, which was supposed to be 3 x 10...fuck, don't know how i did but shit happens.

    Didn't do back today, left shoulder hurts a bit and don't wanna overstrain it too much.

    Criminal Justice:

    Widegrip Pullups:

    BW x 10

    Dips:

    BW x 10
     
  5. BrownWalrus

    BrownWalrus New Member

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    Eh, changed my mind. Did a light back workout, Deadlifts basically since i haven't done those in a hella long time.

    BB Bent Over Rows:

    75 x 10 x 3

    Deadlift:

    125 x 10 - Warmup
    175 x 5
    225 x 5
    245 x 2 - Wasn't aiming for 5...just tried to get in 2, felt pretty good, could do more.
     
  6. BrownWalrus

    BrownWalrus New Member

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    Hammer Jammer:

    45lb Bar x 12 x 3

    Flat BB Bench:

    105 x 5
    115 x 5
    125 x 5
    145 x 3
    155 x 3
    155 x 3

    Incline BB Bench:

    95 x 10 x 3

    Squat:

    170 x 3
    185 x 3
    190 x 3
    205 x 3
    225 x 3
    235 x 3

    Side Squat Lunges:

    95 x 16 x 1 - Decided to skip the last 2 sets so i could finish the other lifts since i had a feeling the coach would end it quickly again for another one of his games.

    Tricep Pushdowns /w V shaped attachment:

    6 x 10

    Widegrip Pullups:

    BW x 10

    Leg Extensions: Was supposed to do leg curls :uh:

    85 x 20 x 2

    Partner Pass EZ Bar Curls:

    EZ Bar + 20 x 10 x 3 (Had to do 3 more sets but time was running out)

    Bows and Toes: Sit on your stomach then lift your stomach up, only using your elbows and toes to hold yourself up.

    45 seconds x 2

    Lever Reverse Hyper Extensions:

    22 x 2

    Missed Hercules and Big 40's because coach ended class 10 minutes earlier to play basketball.
     
  7. BrownWalrus

    BrownWalrus New Member

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    Very light Chest workout, don't wanna get too tired for tommorow..

    Incline DB Bench:

    30 x 20 - Warmup
    40 x 10 x 2
    45 x 10

    Flat DB Bench:

    40 x 10
    40 x 10
    45 x 10

    Cardio:

    10 mins on the treadmill

    40/45 DBs are getting way too easy, if i can easily do 10 reps with 45s i think i should be increasing the weight...Gonna try 45/50 or 50/55 tommorow.
     
  8. BrownWalrus

    BrownWalrus New Member

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    Started on auxiliary work today with my partner so we could mix things up, haven't started on this first in a while.

    Plyo Leg Throws:

    4 x 12

    Overhead DB Tricep Press:

    40 x 20 x 3

    BB Curl 21's:

    EZ Bar + 15s x 21 x 3

    Lat Pulls:

    75 x 10
    85 x 10 x 2
    100 x 10 (though some of them didn't completely touch the chest, i know i can rep 100, just didn't seem as easy today).

    Scooter Pulls:

    2 Laps

    Back Extensions:

    1 x 40 - Did 20 2 times basically, my lower back was killing me

    Seated Calf Raises: (Leg Press Machine Calf Raise)

    4 Plates 3 x 40

    Flat BB Bench Press:

    110 x 3
    120 x 3
    130 x 3
    145 x 3
    155 x 3
    165 x 1 x 3

    Partner Pass BB Shrugs:


    155 x 10
    135 x 10
    135 x 10

    Deadlift Body Weight:

    165 x 12 x 3 :mamoru: forgot i was 153...oh well, wasn't hard at all..

    I missed Push Press, Shoulder 21's and did only 2/5 laps for Scooter Pulls and 3/6 sets of BB shrugs. While i don't feel too bad about Push Press and Shoulder 21's since shoulders are tommorow, i feel bad about skipping scooter pulls mid way (felt like they weren't doing anything and just really wanted to do the next excerise) and i mainly stopped BB shrugs mid way since i tried to do Deadlift real quick. Most importantly, however, was squat. I basically had to do the same thing with Squat today as what i did with Bench (with different numbers of course). I feel bad for missing that...i'm not sure what exactly happened today, whether it was because i started on auxiliary and not straight to bench/squat or what. It just felt like there was a lot of work and i was rushing to get done. I only got 5-6 hours of sleep last night, but that's what i usually get. I think i just haven't been fully concentrated latelly, and i have cut roughly 17lbs of weight over 1.5-2 months, plus i haven't been taking creatine for a long time also. More importantly, i think i just need some more rest and just to concentrate more. Definitely gonna start on Platforms from now on though, might as well and get over with Bench/Squat right away since they are the most important.


    I feel like we are going to max soon...i am hoping to aim for 280-300 (maybe more :noes:) squat and hopefully still be able to do 180 for bench, i feel i may have dropped about 5lbs but i guess i'll see soon. I take Weight Training 1 so we don't max in Deadlift, but i'll do it anyways. Gonna try 315 (highest i've done before was 245 a few times).
     
    Last edited: Apr 19, 2007
  9. BrownWalrus

    BrownWalrus New Member

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    Widegrip Pullups:

    BW x 10 x 4

    Deadlift:

    135 x 15 - Warmup
    185 x 10
    225 x 4 - Was losing grip on the bar, back was killing me...probably shouldn't have done Deadlifts today since i did them yesterday but i feel like i was lacking on my back, especially lower back, and it needed some more work.

    Iso - Lateral Low Row:

    90 x 15
    140 x 12
    170 x 10 x 3

    Iso - Lateral Wide Pulldown:

    140 x 10 x 2

    Well, sick fucking workout. Biceps were feeling nice and tight, forearms were extremely thick and tight, i'm still not low enough bf% so i usually have to squeeze my forearms to even see some light veinage...today the shits were poping out anyways. Strangely enough, my forearms don't feel this nice after a weight training day at school but they did here, must have been the deadlifts and everything.

    Well, fuck me. I feel like a complete idiot. I really have been lacking on back a lot, i thought Pulldowns and cable rows were shoulder excerises :ugh: so i didn't do them, at least i did the machine shit. Come to think of it now, i don't know how the hell i could think those were for shoulders. Oh well, did pulldowns yesterday anyways, and did a nice back workout today so it's all good. Weight training tomoorow.
     
  10. BrownWalrus

    BrownWalrus New Member

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    This is from yesterday.

    Hang Clean Push Press:

    95 x 8 x 2
    95 x 5 x 1 - could have gotten last 3...but i felt my left shoulder getting messed up again, didn't wanna strain it (didn't do the last set either).

    Drop Squats:

    135 x 10 x 3 (below parallel)

    Stop and Stab Bench:

    95 x 8
    105 x 8
    115 x 8
    135 x 8

    Mega Rack Rows:

    4 x 15

    Weighted Push - Ups:

    10Lb Plate x 10 x 4

    Up & Out Shoulder Combo:

    15lb DB's x 20 x 2 (Popped a kid in the nose right as i was finishing my last set, needless to say, his nose bone bruised up very quickly...said he was ok though, partner was being a fag, we had a substitute teacher...didn't get very much done here)

    Had Elbows & Toes, Leg Press and BB Skull Crushers but the teacher announced half an hour before class ended that we would go do some basketball cardio.

    Quickly ran to do Machine Curls.

    Machine Curls: Didn't get any rest here, did them as soon as i could.

    Don't remember the exact numbers, it was something close to the following.

    65 x 20
    70 x 16
    85 x 12

    Can normally handle more but doing them nonstop without rest was hard.
     
  11. BrownWalrus

    BrownWalrus New Member

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    4/21/07

    Gonna start keeping dates.

    EZ Bar Curl: Wide Grip

    EZ Bar + 25s x 10 x 3

    Preacher Curls: Wide Grip

    EZ Bar + 10s x 12
    EZ Bar + 12.5s x 12
    EZ Bar + 15s x 12

    Can most likely handle 17.5 and maybe 20s.

    DB Hammer Curls:

    20 x 15
    25 x 15
    25 x 15

    DB Wrist Curl:

    15 x 20 x 2 - 2 each arm

    DB Military:

    30 x 15 - Warmup
    35 x 10
    40 x 10

    Still getting used to Military, can most likely handle 45s, gonna switch up more with BB military.

    Side Lateral Raise:

    17.5 x 10 x 2
    20 x 10

    Rear Lateral Machine:

    80 x 10
    100 x 10
    115 x 10

    DB Shrugs:

    55 x 10 x 3

    DB Shrugs Back:

    55 x 10 x 3

    Rope Pushdown:

    45 x 10
    55 x 10
    65 x 10

    French EZ Bar Curls:

    EZ Bar + 10s x 10
    EZ Bar + 20s x 10
    EZ Bar + 25s x 10

    Cable Reverse Pushdown: Both hands

    55 x 10
    60 x 10
    65 x 10

    Smith Behind the Head:

    Smith Bar + 25 x 10
    Smith Bar + 30 x 10
    Smith Bar + 35 x 10

    Did smith only to familiarize me with this excerise, it's not too bad even with the smith machine.

    :uh: Behind the head is a back excerise. I'm losing it, blaming :420: for this.
     
  12. BrownWalrus

    BrownWalrus New Member

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    4/24/07

    Max day in PE, usually max on Squat, Deadlift, Vertical Jump and V Sit.

    Today we only did Bench/V-Jump.

    Last time i maxed, i was somewhere between 160-165lbs. I got 180.

    I was expecting my strength to have either stayed the same or decreased a little since i am 151-153lbs now. It has not decreased yet, luckily, but it has not increased that much either, in fact..until i get what i have been going for..it has pretty much stayed the same.

    Warmup Bench:

    95 x 5
    130 x 3
    140 x 1
    150 x 1
    160 x 1
    170 x 1

    185 Attempt #1: Got about 5 minutes rest in here from the warmup, damn i should have gotten 10 minutes, i know for sure i would have nailed it..was just feeling too confident.


    Got it about 1/2 way up.

    185 Attempt #2: This is pretty dumb, i was gonna wait 10 minutes here but the teacher asked if everyone was done with bench and they pretty much were, so we got started with V-Jump. Rested about 5 minutes and quickly tried to max one more time.

    Got it about 3/4 way up...so close.

    185 Attempt #3: Everyone was almost done with V-Jump so i quickly tried to get 185 once last time, got about 3-5 minutes rest here too...knew i wouldn't get it but just tried one last time in hope.

    Got it about 1/2 or so up.

    Oh well, i know for sure i can get this next time, with more rest. I am at least glad that my strength has not decreased.

    About 25 minutes of basketball cardio, slowly getting better at this game.

    Was also playing around and did about 3 sets of 8 Wide Grip pullups.

    Criminal Justice:

    BW Narrow grip Pull ups x 10
    BW Wide Grip Pull ups x 10

    BW Narrow Grip Dips x 10 x 2
    BW Wide Grip dips x 10


    Incline Bench:

    95 x 12
    105 x 10
    110 x 8
    115 x 8

    Flat Bench:

    95 x 10
    115 x 10
    135 x 7.5 - Was shooting for 8, didn't bother for a spotter since i was planning on doing a short chest workout today anyways since i was tired from earlier. The last rep was hard and i was worried i wouldn't get it so i just racked it on the pins below the top pins.

    This bench at this gym is weird, it's not like the school bench. It almost feels diagnol and the pins you rack the bar on stay upright, it's just different. Also, doing 135 reps is scary when you don't have the safety of a spotter. My left shoulder was worrying me once again as well.

    Incline DB Press:

    35 x 10
    40 x 10

    Flat DB Press:

    40 x 10
    45 x 10
    50 x 10 - Was worried about my shoulder but i got it anyways, wasn't too incredibely hard either. I could definitely shoot for 55s, maybe even 60.

    Pec Deck:

    70 x 12
    80 x 11 - pissed at myself for not getting the last rep, should of squeezed harder.
    80 x 12

    I hate this thing, it doesn't have the little pads that most decks seem to have, and you have to just grab the little sticks with your hands...really makes it a pain. Most seem to let you use your forearms. To make matter worse, i feel like it's too wide so it makes it even harder.

    Dips:

    BW x 8
    BW x 8
     
  13. BrownWalrus

    BrownWalrus New Member

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    Max squat in Weight Training. This time it was 3 rep max.

    275 attempt # 1: :uh: i think i know the problem, i wasn't look up when i was doing them..i think i was looking straight or to the side which makes them hard for me.

    Failed, couldn't even get it up the first time. I know i can do it, i can feel when i can do something and when i can't. Today just wasn't my day.

    255 x 3.

    I will try to get higher next time.

    Deadlift: God i hate this bar, it's thick and feels seriously slippery.

    135 x 10
    185 x 10
    205 x 10
    225 x 3 - Bar was literally slipping right before me, made shit REALLY fucking hard and annoying. Gotta use straps next time or something...
    225 x 1 - Tried this right after i was slipping on the 4th one with 225, again, i barely got it up because it was rolling off my fingers, i wasn't even using my left hand for the bar, just my fingers.

    Widegrip Pullups: I always use normal grip, palms facing away from me.

    BW x 10 x 4

    Widegrip Pulldowns:

    70 x 10
    80 x 10
    100 x 10
    110 x 10

    Cable Rows:

    70 x 10
    90 x 10
    100 x 10
    120 x 10

    Iso - Lateral Low Row: Not even sure why i did these :ugh:

    90 x 10

    Military Behind the Head:

    65 x 10
    75 x 10

    Pur mentioned to do light weight for these and squeeze really hard, so i did. I could handle more weight but i don't think i need to.

    Bent Over BB Row:

    65 x 10
    75 x 10
    85 x 10

    Bent Over DB Row:

    40 x 10 x 2 - 2 for each hand. Pretty tired by this point, didn't try more weight.

    Weight Training mess around + Criminal Justice:

    Widegrip BW Pullups: 10 x 2
    Narrow Grip Pullups: 10
    Widegrip Dips: 10
    Narrowgrip Dips: 10

    Just started taking CEE HCI (friendly for cutting) today, and Adam Multivitamins (obvious one). Still need Fish Oil.
     
    Last edited: Apr 26, 2007
  14. BrownWalrus

    BrownWalrus New Member

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    Amazing fucking workout today. Had the best pump of my life. It's amazing how you keep learning new things daily, there's just so much to learn. I don't know why i haven't done this up until now, but i've never really squeezed hard or took my time to do reps. What i mean is this, say for a standing barbell curl, i never squeezed my biceps really hard and tried to raise the bar slowly and lower it slowly, i just did everything quick. Not only that, but on my last rep or my near to last rep, i would either not do it if it was getting really hard and had doubts or just do half and give up. So stupid of me, today i tried really hard to finish everything, and i did a fine job i think. This CEE HCI is definitely working already, i feel like i can do my last reps, i'm more focused in the gym and i have more stamina and endurance. This is my second day taking it, the first being on thursday. I'm going to take a teaspoon pre and post workout from now on (should be a little over 2g per teaspoon) and 1 teaspoon daily on off days. The pump was insanely good, and while me working harder in the gym had a lot to do it with, so did this CEE, as everyone was raving about the pumps. Muscles just wanted to rip out of my skin.

    Seated BB Military:

    95 x 9 x 2
    100 x 9

    Standing BB Military:

    50 x 10
    60 x 10
    70 x 10

    Side Laterals:

    15 x 10
    17.5 x 10
    20 x 10

    Seated Military:

    30 x 10
    35 x 10
    40 x 6 - Left arm gave up, not mad, still trying to get better at seated.
    40 x 7

    Fixed Standing BB Curl: Done with the EZ curl bars, fuck those things.

    40 x 10
    50 x 10
    60 x 10
    60 x 10

    Fixed BB Preacher Curl:

    40 x 10
    40 x 10
    40 x 10
    40 x 10

    DB Hammer Curl:

    15 x 15
    17.5 x 15
    20 x 15

    DB Wrist Curls:

    15 x 20 x 2 Left
    15 x 20 x 2 Right

    Tricep Rope Pushdown:

    50 x 10
    60 x 10
    70 x 7 - Just coudn't get to the 8th one, i was pretty exausted by this point but i kept going. I couldn't get the 8th one because i just BARELY got the 7th one, arms actually just collapsed after i hit it.
    70 x 7 - Will get this next time.

    Fixed BB Standing Curl:

    40 x 10 - Just had to do one more set :p, this is one of my fav excerises now.

    Fixed BB French Curl:

    50 x 10
    50 x 10

    Reverse Grip One Arm Tricep Pushdown: Went across instead of down.

    30 x 10 Each Arm
    50 x 10 Each Arm


    What have i learned today? I can handle more weight for Fixed BB curls, but i won't get nearly as much from it. With EZ curl bars, i could put 25s on each side and do them, but not only would i use some momentun, but i wouldn't be able to do them slowly and get nearly as much out of them, and neither would i be able to lower the bar all the way down and raise it all the way up to my chin in a slow controlled motion.

    The CEE stuff is already working, i'm glad it's not giving me a bloat and i'm also glad i'm taking multivitamins now, this is amazing and i can't wait to get back in the gym.
     
    Last edited: Apr 28, 2007
  15. y1997

    y1997 Made in the U.S.S.R.

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    Whoa, your lifting session are very long...I think you should cut down on the ammout of excerises you do...
     
  16. BrownWalrus

    BrownWalrus New Member

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    I think you may be right..i think i'll move triceps to chest day and just do shoulder/arms on my shoulder day. On Pur's sticky it says to do Shoulders/Arms/Triceps on the same day, does feel kinda overwhelming though...oh and i take weight training in school and i post that in here as well, that's probably why the sessions look so long. The thing that has me worrying the most is if i should cut down on the amount of exercising i do. I take weight training 2-3 days a week and it's an all over workout, but only like 1-2 excerises per part, if not less, sometimes we may not even do a part. Outside of school i do Legs on monday, Chest on tuesday, wed is off, back on thur and shoulders/arms/triceps on fridays..i think i might need to change some things though it's not affecting me too much right now..if i feel too sore from a weight training session, i'll just skip the gym work which is a good option i guess.
     
  17. y1997

    y1997 Made in the U.S.S.R.

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    So are you hitting the gym 2 times a day?
     
  18. BrownWalrus

    BrownWalrus New Member

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    Sometimes yea. I have blue/red days at school, basically Monday: Red, Tuesday: Blue, etc so i'll end up having 2 red days one week and 3 the other and then it repeats. I have it on red days and while we don't always lift weights, we do like 90% of the times. If i have weight training on a red day monday...i do end up going twice since i have legs on monday..but i skip it sometimes if i'm too sore. That's not the best idea is it :hs:?
     
  19. BrownWalrus

    BrownWalrus New Member

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    4/30/07

    Leg Extensions:

    75 x 10
    90 x 10
    105 x 10
    120 x 10

    Squat: Fuck me. I keep fucking forgetting to look up when i do these shits, i always wonder why they feel harder, no fucking wonder. It's amazing how much harder they become if you don't look up.

    135 x 10
    185 x 10
    205 x 10
    225 x 10 - i think a few might not have been very good


    Leg Press:

    2 Plates x 10
    4 Plates x 10
    4 Plates x 10
    6 Plates x 10

    DB Stiff Legged:

    35 x 10 x 3

    Leg Curl:

    50 x 10
    60 x 10
     
    Last edited: May 2, 2007
  20. BrownWalrus

    BrownWalrus New Member

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    5/1/07

    Flat BB Bench:

    95 x 10
    115 x 10
    135 x 10 PR
    115 x 10

    Incline DB Bench:

    40 x 10 x 2

    Flat DB Bench:

    45 x 10
    50 x 10

    Incline BB Bench:

    95 x 10
    115 x 7 - Should of warmed up with 105 as well...better yet, i should of done this right ahead before doing the DB shit. Did 4 more reps right after since i was dissapointed, wanted 10 on that, positive i will get it next time, especially if i do it befor DBs.

    Dips:

    BW x 10
    BW x 8

    Dips are always hard if i do em at the end, plus i did dips in criminal justice today...

    Incline BB Bench:

    115 x 5.5 - Don't even know why i tried this, i was obviously burned out on chest...didn't lock out at the 6th one, maybe could have but didn't have a spotter and did not want to risk it, besides, i felt it was gonna drop if i didn't. Racked it on the pins below the top.
     
  21. BrownWalrus

    BrownWalrus New Member

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    5/2/07 - Weight Training

    DB Hammer Curls:

    25 x 15 x 3

    Up and Out Shoulder Combo:

    15 x 20 x 3

    Rope Tricep Pushdown: Resistance is harder on this than at the gym.

    35 x 10
    45 x 15
    60 x 15

    Widegrip Lat Pulldowns:

    70 x 15
    100 x 15
    115 x 12 - Need more help with these

    Reverse Hyper Extensions:

    25 x 2

    Leg Curls:

    85 x 10 x 3

    Overhead Rope Extensions:

    35 x 10
    40 x 10
    45 x 10
    50 x 10
    55 x 10
    50 x 10

    Plyo Leg Throws:

    15 x 4

    High Clean Front Squat:

    95 x 10 x 1 - Didn't do the last 2 sets

    Squat:

    135 x 5 - Didn't do squats, still really sore from monday.

    Didn't do Lateral Lunges either.

    Bench:

    95 x 5
    120 x 5
    130 x 5
    140 x 5

    Didn't do incline, did chest yesterday so i'm still recovering.

    Partner Pass BB Curl:

    Squat/Bench Bar + 10s x 10 x 2 Didn't get to finish.

    Missed another 2 workouts.

    All in all, it was an extremely good workout and i had some good pumps, everything felt good and i was squeezing those last reps nicely. This CEE is definitely taking effect. Not pissed that i missed some shit as i'm still recovering, but i am starting to get pissed at me and my partner. We need to start working more and just focusing on lifting only so we don't keep missing lifts like we do.
     
  22. BrownWalrus

    BrownWalrus New Member

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    5/3/07

    No workout today, got a tattoo. Will resume tommorow.
     
  23. knucks

    knucks Active Member

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    wtf. why are you benching so much
     
  24. BrownWalrus

    BrownWalrus New Member

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    heh, i'm following purs chest routine but i slightly moddified it and throw in dbs here and there. decided to do incline dbs and bb this week and see how it felt, still experimenting and shit, and i benched the second day because i had weight training in school and my chest wasn't hurting too bad so i just said fuck it and did it.
     
  25. BrownWalrus

    BrownWalrus New Member

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    5/4/07

    Weight Training: 9:35AM

    Today was different, we did 4 excerises in groups of 3.

    Exercise 1:

    Spot a person doing pushups /w weight on back.
    Pushups /w 25lb x 10
    Upright rows /w 25lb plate in each hand x 10

    Repeat with 15 reps.

    Repeat with 20 reps.

    Exercise 2:

    Diamond Pushups
    x 12
    Megarack Rows x 12
    Perfect Squats x 12 - No weight, just arms forward.

    Repeat 4 more times.

    Exercise 3:

    Air Chair
    - Basically do a perfect squat with arms forward, not touching anything, hold it until one of your partners is done.

    Standing BB Military x 65 x 20

    DB Curls x 20 - Used 2 25lb plates for the first time

    Repeat, this time used 2 30lb DBs and did em hammer curl style PR

    Repeat a third time, this time changed the BB to 55.

    Excerise 4:

    DB Deadlift
    x 50 - Lol fuck this shit, took a 10 sec break at 25, i think everyone did. I actually only took one break at 25 and did the rest, a lot more people took many more breaks. Felt good about this.


    Shoulders/Arms/Triceps in Gym: 4:25PM


    Seated BB Military:

    95 x 10
    105 x 10
    115 x 10 PR

    Side Laterals:

    15 x 10
    20 x 10
    25 x 10 PR

    Rear Lateral Machine:

    70 x 10
    100 x 10
    115 x 10

    Fixed BB Curls:

    50 x 10
    60 x 10
    60 x 10

    Fixed BB Preacher Curls:

    40 x 10
    40 x 10
    50 x 8 - Pissed at this, dumped it, put a 40 on immidietly and did a set.
    40 x 10

    DB Hammer Curls:

    15 x 15
    20 x 15
    25 x 15

    Wrist Curls:

    15 x 10 x 2 Right Arm
    15 x 10 x 2 Left Arm

    Rope Tricep Pushdown:

    40 x 10
    55 x 10
    70 x 10 PR

    Reverse Push down:

    40 x 10
    50 x 10
    55 x 10

    Fixed BB French Curl:

    50 x 10
    60 x 10

    Had a pretty good pump going, was feeling really sore..just decided to give it my all and do a little more shit, was pretty fucking exhausted by this point.

    Fixed BB Curls:

    60 x 8.5 - Arms completely gave out, wasn't even anything i can do, they literally just shut down completely. Quickly took a 40.

    40 x 10 - Holy shit this was hard.

    Front Raises:

    15 x 10 x 2 - Both arms at the same time.

    Incline DB Curls:

    25 x 20
     
    Last edited: May 5, 2007
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