PDA

View Full Version : my Training. my Journal.



Al3X
08-09-2007, 01:09 PM
Just a way to see my progression.

Goal?

Decrease bodyfat from a current 19-20% to 10-12%
Decrease weight from a current 210 to 190-195 to meet the bf% goal.
Increase Bench Press from (guess) 255 to 315.
Increase Deadlift from (guess) 275 to 345
Increase Squat from (guess) 245 to 315 (solid form)

Al3X
08-09-2007, 01:13 PM
MONDAY: Chest

BP
205x8
210x5
215x3

Incline DB press
40x8
55x6
65x4
70x2

Dips
bw x 10
bw x 10
bw x 10
bw x 10

Standing DB Curls
35 x 8
40 x 6
45 x 3
45 x 2

Al3X
08-09-2007, 01:17 PM
WEDNESDAY: Legs

Squat (strengthening form)
135 x 8
145 x 4
155 x 6
165 x 2

Leg Curls
45 x 8
47.5 x 6
50 x 4
55 x 2

Calf Raise (seated)
200 x 10
290 x 10
380 x 10
380 x 10

Al3X
08-10-2007, 10:24 AM
Benchpress
205x8
210x6
225x4
235x2

Incline DB Press
60x8
65x6
70x4
75x2

Dips
bw x 10
bw x 10
bw x 8
bw x 6

Standing DB Curls
30x8
35x6
40x4
45x2

(Back wasn't in this week, due to missing a day. I should have did back, instead of chest in this workout. Today 'Friday' is suppose to be back, although I'm working 12 hrs today, back will be tomorrow when I get off.)

Al3X
08-13-2007, 12:47 PM
Deadlifts:
205x8
215x6
225x4
230x2
BB Rows:
105x8
115x6
135x4
140x2
Chinups:
BWx8
BWx6
(40)x4 *assisted
(20)x2 *assisted
Shrugs:
50x8
55x6
60x4
65x2
Standing Shoulder Press:
35x8
40x6
45x4
50x2

Al3X
08-14-2007, 05:25 AM
Squats:
185x8
195x6
200x4
205x2

Leg Curls:
45x8
47.5x6
50x4
52.5x2

Seated Calf Raises:
470x10
470x10
470x10
470x10

Kong
08-14-2007, 05:39 AM
Numbers goin up, keep em goin...

Al3X
08-14-2007, 10:50 AM
Indeed. Legs starting to catch up. I'll just keep lifting heavy, and try to increase two to three times a month at most...

Al3X
08-15-2007, 05:50 AM
Benchpress
205x8
215x6
220x4
225x2

Incline DB Press
60x8
65x6
70x4
75x2

DB Curls
35x8
40x6
45x4
50x2

Cable Pushdowns
90x8
110x6
130x4
150x2

Kong
08-15-2007, 06:24 AM
Good stuff. How long you been training? Bench numbers are lookin good.

Al3X
08-15-2007, 11:17 AM
I've been training on my chest for about 4 weeks straight now. Off and on though it's been around 2 years. My weekest part in bench is my triceps. I've been trying my hardest to bring these up.

Kong
08-15-2007, 11:34 AM
Sounds like when i first started. 5x5 on close grip bench is all i can say. Do 2 or 3 sets of isolation still but nothing will strengthen your tris like that. Try some bench dips aswell.

Al3X
08-16-2007, 05:10 AM
Isolation definitely needs to be incorporrated more. I'm thinking of adding CGBP, or weighted dips (5x5 for both).

Kong
08-16-2007, 05:20 AM
Your only doing isolation at the moment. Isolation is a single joint movement that isolates a target muscle. CGBP and dips are compounds - multijoint movements that use other muscles to assist in the lift, allowing to use more weight thus overloading the target muscle more. Id much rather CGBP 200lbs than pushdown 100lbs

Al3X
08-16-2007, 05:23 AM
Today was an off day. Not literally, but I felt my body needed a day of rest.

I went to the gym and played basketball for 2 hours. Being in the Army, I have to keep my cardio up, and this is a good form of HIIT (if you continue to play hard that is...) Although I usually play a couple pick-up games after my sessions, this was solely a day of basketball.

Kong
08-16-2007, 05:28 AM
Replace the pushdowns with cgbp 5x5

Al3X
08-16-2007, 05:38 AM
Yeah I was thinking of replacing those. At the gym I was almost using all the weight available! So if I continue that route, I wouldn't be able to progress in 2-3 weeks! I'll definitely try the CGBP, on my next Push/Chest day.

Al3X
08-16-2007, 06:24 AM
Well I was running low on protein, and I don't have a shaker at the moment...

So I purchased Nitrean 4.6 (chocolate), Turbo Shaker(1), and Fishoil(1) for $68.

Kong
08-16-2007, 06:42 AM
I wanna try the at large stuff but the shipping costs would rape me

Al3X
08-17-2007, 08:44 AM
Only one way to find out... Just setup an account, and see how much it costs in the cart. I'm stationed in Iraq, and my shipping was nearly $10 for all three products. I'm not sure if it's because of a APO/AE address or not. I've used AN products before and they've been great (ETS, and Creatine).

Al3X
08-17-2007, 09:10 AM
Deadlifts:
205x8
215x6
225x4
230x2
BB Rows:
105x8
115x6
135x4
140x2
Cable Rows:
Don't remember the weight
Chinups:
:(
Shrugs:
:(
Standing Shoulder Press:
:(

Well first the deadlifts were excellent. I stopped starring at myself in the mirror, and I executed the exercise greatly. The rest of my session was garbage, I forgot what exercises to do! It doesn't help people were playing basketball so that took my attention right there. Also the gym was packed, had to wait to do anything. A lot of curl jokeys, and guys thinking their squatting! I added the cable rows in. The BB rows I need to lower a tad bit so that I'm getting a solid ROM in.

Kong
08-18-2007, 12:40 AM
Shiiping for me was about $70 which i cant afford at the moment

Al3X
08-18-2007, 09:53 PM
I'm sorry to hear that Kong. Seventy dollars is a lot plus the expense of the products! Best off just finding a blend protein, and some quality creatine there in your city.

Al3X
08-18-2007, 10:02 PM
Played Basketball for 2 hours today. Reason that it was an off day was, because my schedule switched from 2nd shift to 3rd shift (does this once a week).

I'm making small progress. Some things that I need to work on are: driving (mostly with right hand layups), hand/foot speed, following my shots, proper foot jumping. My standing vertical is i'd guess 23-24" (almost touch rim '3-4 inches short'). Power jump? Is 27-28" (grab rim).

On a side note, I measured my waist, and it's one inch slimmer! Tomorrow night I'll weigh myself.

Al3X
08-20-2007, 10:39 AM
Squats:
185x8 (increase to 195)
205x6
225x4 (lower to 215)
235x2 (lower to 225)

* Going to implement those changes into next workout. I feel that i'm progressing to quickly. I want to have those lifts in stone, before jumping to add more weight...

Leg Curls:
:(

* Gym packed, so didn't get to do these.

Calf Raises:
10x400
10x400
10x400
10x400

* These felt wonderfully painful! Right weight plus adrenaline rush!

* I need to add another exercise. May add in weighted lunges...

Played an hour of basketball. Definitely improving on both ends of the coart. One thing i'm really impressed with is my agility improvement.

Al3X
08-21-2007, 04:19 AM
I didn't do much today. I worked on some fundamental drills in basketball. I need to take a break for a couple of days due to my right knee. I have two individual problems with my knee; 1. Patella Femoral Pain Syndrome 2. IT band tightness. So couple days of rest, ice, and icy hot will do the trick.

Herandi
08-21-2007, 06:20 AM
nice squats there buddy keep at it

Al3X
08-22-2007, 12:46 AM
One more day of rest, and I'll be back at it.

Herandi: Trying, that's all I can do! My legs are improving each session, so hopefully soon i'll start off with 2 plates.

Al3X
08-23-2007, 05:23 AM
Bench Press
205x8
210x4
215x3
220x2
225x1

CGBP
135x5
140x4
145x3
155x2
165x1

Incline Press
60x5
65x4
70x3
75x2
80x1

Curls
40x5
45x4
50x3
55x2
60x1

Situps
50x5kb medicine ball

Workout felt :sigh: I got through the workout though! Decided to go with a 5x5 routine. I like it so far...

Al3X
08-23-2007, 05:37 AM
BW: 207

Lost one pound this week. My diet is tasty: pizza, grilled chicken sandwiches, fries, coke, and cookies! I eat one "meal" a day (dfac open during my work hours) But so far it's working. Once my protein arrives I'll limit the fast food addiction. I definitely need to increase my protein that's a given, just have to wait...

Kong
08-23-2007, 05:49 AM
Thats noy 5x5 mate. To do it properly your first 4 sets sould be basically heavy warmups of 5 reps leading up to a heavy 5rm. If you dont get 5 on the last set then try again next week. eg for you -

190x5
195x5
200x5
205x5
210x4

You only got 4 on the heavy set so try for 5 next week.

Al3X
08-23-2007, 09:10 AM
Kong, let me get this straight...

So four of the five sets are "somewhat" heavy warm ups that lead to a heavy fifth set?

example - 175x5, 180x5, 185x5, 190x5, 225x5 ?

I take it this should be applied only to the compound exercises then.

Al3X
08-24-2007, 10:20 AM
Squats (ATF)
135x5
145x5
155x5
165x5
225x3/2

This felt great. I really felt the 'pump' a little disapointed in the performance of the 2 plates. I guess i'm not used to seeing the 2 plates so it threw me off. Next session should be better. I hope at least.

Leg Curls
25x5
30x5
35x5
40x5
55x5

Good feeling. Last set tough, but I managed.

Leg Press Raises
600x10
600x10
600x10
600x10
600x10

May have developed a hernia? Felt like an Alpha male after this. Next session definitely lowering to 450ish. Form was alright, but it wasn't well.

Kong
08-25-2007, 12:56 AM
You got it but increase the weight in the same increment each time. Dont jump from 165 to 225. go from 220 to 225. The first 4 sets should still be heavy but they leave more left in the tank than doing 5 all out heavy sets. Another option is to pick a weight you can do 5 reps with and use it for all 5 sets. When you can hit 5 reps on all 5 sets with that weight you increase it next session.

Al3X
08-25-2007, 07:09 AM
I see now. I'll definitely need to lower the weight just a little bit. Hopefully not to much... Tonight is chest, so i'm going to stick with the 5x5. A lot of people have had success, might as well fall in line!

Al3X
08-26-2007, 01:59 AM
DL
195x5
200x5
205x5
210x5
225x5

BB Rows
115x5
120x5
125x5
130x5
135x5

Chinups
x5
x5
x3
x3
x2

Shoulder Press
35x5
40x5
45x5
50x5
55x5

Shrugs
70x5
70x5
70x5
70x5
70x5

Workout was good. I was going to not lift today, but I pushed myself to reconsider. Deadlifts, and BB Rows were tight. On deadlifts, I widened my grip and it really helped. I could move more weight easily. One of my largest lagging musles are my traps. So I purposely went as heavy as I can in the shrugs. My grip is preventing me from moving more weight. I'm going to do some plate holds, heavy bb holds, and purchase a forearm/grip exerciser?

Al3X
08-27-2007, 06:46 AM
BP
5x195
5x200
5x205
5x210
5x215

* Felt good. Good weight, will keep this for 2-3 more sessions.

CGBP
5x135
5x145
5x150
5x155
5x160

* Started good. 4-5 set wrist started to hurt. I expanded my grip a tad. My grip on the bar for these is in the middle of smooth area. Not sure if all bars are made to certain standards or not...

IBP
5x135
5x140
5x145
5x150
5x155

* First time i've done these in the weeks. I really enjoy these much more than IDBP.

Curls
5x30
5x35
5x40
5x45(4)/40(1)
5x50(1)/45(2)/40(2)

* Next week I'll do some BB curls instead. I don't like, or prefer the db's anymore.

Al3X
08-28-2007, 05:26 AM
Took a day off. Played some basketball.

Al3X
08-29-2007, 05:49 AM
Squats (warm up 135x5)
185x5
190x5
195x5
200x5
205x5
*Found the ideal weight to work with.

Leg Curls
30x5
35x5
40x5
45x5
50x5
*Good weight, intense.

Calf Raises
400x5
400x5
400x5
400x5
400x5
*Increase next week by 50.

Grip Work - BB Holds
235x3
235x3
235x3
*Pathetic. Grip is horrible, definitely needs to improve so that I can increase the weight in DL, and Shrugs.

Situps
6kg x 50
6kg x 25
*Great. By the time I take my PT test in 3-4 weeks I should definitely max it.

Al3X
08-29-2007, 05:53 AM
Weighed myself yesterday. Confused on outcome the scale i've used twice before said I weighed 90 some odd KGs equaled to 209 lbs. I went to another location to use a scale, and it said 204. I'm going with the 204, because I've been working hard and nothing has changed in what i've been eating, training, and cardio. So my progress is advancing.

Al3X
09-02-2007, 09:07 AM
DL
135x5 (warmup)
205x5
210x5
215x5
220x5
225x5

BB Rows
135x5
140x5
145x5
150x5
155x0

Cable Rows
1##x5
1##x5
1##x5
1##x5
1##x5

Shrugs
70x5
70x5
70x5
75x5
75x5

Herandi
09-02-2007, 10:14 AM
nice barbell rows there man, the cut seems to be going well

Al3X
09-04-2007, 06:52 AM
Well I didn't work out yesterday. I need to stop taking the days off. I'm going to start decreasing the junk food, and basketball. My diet is still successful I weighed in last night at 203. So everything is going well. Tonight is legs. Yay!

Al3X
09-05-2007, 11:27 AM
Leg Curl
30x5
35x5
40x5
45x5
50x5

* Increase starting set to 35.

Calf Raise
400x5
400x5
400x5
400x5
400x5

* Increase to 450 next week.

Squat
205x5
210x5
215x5
220x5
225x5

* Next session i'll start off at 210, and see how that goes.

Herandi
09-05-2007, 12:36 PM
nice skwaaats dude

Al3X
09-06-2007, 06:50 AM
Thanks dood (Herandi)

Leg strength definitely increasing!

Al3X
09-08-2007, 10:20 PM
BP
205x5
210x5
215x3/2

* On this cut my strength is taking it's toll. I'll need to decrease my weight on some exercises.

Dips
bwx5
bwx5
bwx5
bwx5
bwx5

* Need to add some weights.

DB Curls
30x5
35x5
40x5
45x5

* Can't do the 50s. So I guess I'll continue with these sets.

Shrugs
80x5
80x5
80x5
80x5
80x5

* Feels good. My grip is increasing.

Tricep Ext
65x5
65x5
65x5
65x5
65x5

* Never do these, so this was new to me. Prior my elbows would pop or feel funny. Now they feel fine. Dunno.

Herandi
09-18-2007, 08:22 AM
nice varied workout man