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foodbaby
05-23-2008, 04:33 PM
Don't really know where to start. Here's a little background on myself. I'm an iron worker (4th generation to be exact). So i've been around the **** my hole life. I'm 29 and been the stereotypical on again off again weightlifter for the good part of the last decade. Got into it hardcore a couple years ago and stop short of my goals.

So here I'm at it again, 6 months along my journey and more dedicated than ever. My goals are simple. To get stronger. I'm not the type to obsess over body fat, abs or how I look naked (all though I'm dam fine if you ask my wife). I do eat healthy. Mostly because of geneticly high cholesterol and my wife is having or first kid in a couple of months. You know I want to live healthy for the fam.

So like i said I'm 29. I'm 5-8" 195 lbs. and thats bout it...So i've decided to start a journal (obviously). Not really sure how to go about it. I'm looking at chest, shoulder, tri day one. Back, Bi, day two. Legs day three. Two days on one day rest.

and thats it. I'll keep you updated...and of course any comments along the way are greatly appreciated...

foodbaby
05-24-2008, 01:30 PM
Today was chest day...

Cable Flies (for shoulder warm up)
1st 10 x 20
2nd 15 x 20
3rd 15 x 20

BB bench press
135 x 12
225 x 8
275 x 3
225 x 6
135 x 12

Incline db press
55 x 8
75 x 8

Standing Military press
95 x 10
115 x 8
125 x 4

Cable Flys
25 x 10
30 x 10
35 x 6

Tricep rope pull downs
35 x 10
42.5 x 8
50 x 8

Dips
3 sets of 10

I was tired today but felt pretty strong. In the gym for a little over an hour. 11 am - 12.

foodbaby
05-26-2008, 10:25 AM
Today was Back/Bi. Love going to the gym on non work days (no rush). I was there from 10:30 to 11:30. Felt really good.

Today was the first time I ever tried weighted pullups. I bought some chain and what not from home crappo and hooked it on to my belt. It worked...

Pull ups (switching grips on every set).
5 sets till failure (5-8) w/ 25 lbs. chained.

Bent over rows
8 x 70
8 x 90
6 x 135

Cable rows
80 x 10
120 x 6
60 till failure

DD Srugs
75 x 10
80 x 8
85 x 8

Machine Hammer curls
45 lb pl. x 12
2 45's x 12

Standing DB curls
30 x 12
40 x 8
30 x 8

2 sets of pull ups till failure (3 @ the most).

that was that tomorrows LEGS..

jbrin0tk
05-26-2008, 10:43 AM
Hahaha @ "home crappo"!!! :) That's good stuff, man! Solid training, man. Keep it up!


By the way...is your journal named after the Beatles song of the same name?

foodbaby
05-26-2008, 01:56 PM
Thanks jbrin0tk, I try to stay out of that place as much as possible but it saved me 40 bucks v.s. buying an additional belt for 60 bucks. As for the name of my journal I give the credit to my wife, she's a HUGE Beatles fan. Thanks for comments.

fooz
05-26-2008, 05:29 PM
That's some pretty strong presses man. nice work already!

foodbaby
05-27-2008, 04:32 AM
Thanks Fooz, I've working at it... I'm shooting for 315 too..almost there but 290 seems to be my sticking point.

foodbaby
05-28-2008, 05:57 AM
There's nothing guite like squatting @ 5 in the morning on a Wed.

All squats ATG
Warm up (just the bar x 15)
135 x 12
185 x 9
235 x 3
255 x 1
135 x 10

Hack squats
140 x 8
180 x 8
270 x 3

Seated leg extensions
60 x 12
120 x 8
200 x 6

Standing calf raises
225 x 10
255 x 10
255 x 8
305 x 6

It was a pretty quick workout, got to the gym a little to late. There and gone in 40 min. Felt good though. Tomorrows chest...

foodbaby
05-29-2008, 06:00 AM
Mixed up the routine a little...

Weighted dips
12 x BW
12 x BW + 25
12 x BW + 45

BB Benchpress
10 x 135
7 x 225
5 x 225
3 x 225

Military Press
10 x 45
10 x 95
7 x 115
4 x 125
8 x 45

Cable Flys
12 x 25
8 x 35

I finished off with some more Weighted dips till failure

7 x BW + 25
5 x BW + 50

At the gym for 45min. (5:30 - 6:15am).

foodbaby
05-31-2008, 01:58 PM
Pull-ups (alternated grips with each set)
bw x 6
bw + 25 x 4
bw + 25 x 5
bw x 7
bw + 25 x 4

Rack Pulls
135 x 8
135 x 8
225 x 8
245 x 6

Rows
70 x 10
90 x 8
135 x 6

Cable Rows
80 x 8
120 x 7
130 x 4

DB Shrugs
75's x 10
80's x 8
90's x 8

Incline Curls
35 x 8 x 2
40 x 8

Standing Curls
50 x 6 x 2

Pull-ups till failure x 2

foodbaby
06-01-2008, 11:52 AM
Sunday Morning workout...@ the gym 10:30 - 11:15.

Leg Extension warm ups

14" high Box Squats
135 x 10
225 x 6
225 x 6
225 x 6
I wanted to do another 2 sets with 275 but on the set before I split my shorts at the ass crack :omg: about 10" long (happened to be my favorite pair that are now in the trash).

So with my boxers hanging out I moved onto Hack Squats
180 x 8
230 x 8
230 x 6

Leg Extensions
120 x 8
180 x 7
200 x 7

Standing Calf Raises
255 x 10
285 x 10
305 x 8

Wasn't to happy with the workout cause I wanted to do a little more squatting but like my wife said at least I didn't go to the gym commando.

foodbaby
06-03-2008, 08:06 AM
Chest

Dips
bw x 10
bw x 15
bw + 25 x 10
bw + 45 x 8

BB benchpress
135 x 15
225 x 7
245 x 3
225 x 1
135 x 12

DB incline press
50 x 8
75 x 7

Standing Military press
95 x 8
115 x 7
125 x 2
95 x 4

Tricep cable pulldown
20 x 10
35 x 10
42.5 x 10

Dips
bw + 45 x 6
bw + 45 x 6

I'm pissed about my bench. maybe because it was 6 in the morn. but 245 felt real heavy.

foodbaby
06-04-2008, 08:08 AM
So, I had a pretty ****ty workout this morning. Mostly due to the fact that it was real hard getting my ass out of bed. I workrd 12 hours yesterday which wasn't really the issue because I usually work 11. But it was just one of those days you wanted to go home and drown in a bottle of scotch.

Got to the gym 15 min late. Which dosn't sound like much but I only really have 45 min. Tried to go as intense as possible but wanted to do a relatively light day, (I'm a little sore from yesterdays chest workout).

Pullups
5 sets x 7

T-Bar Rows
45 x 10
90 x 10
135 x 5

Seated Cable Rows
80 x 8
100 x 8
120 x 5

DB Shrugs
75 x 10
90 x 8
90 x 6

Curls
40 x 8 x 2
50 x 6

Pull ups
3 sets till failure

foodbaby
06-05-2008, 05:30 AM
Leg Extensions warm ups

14" Box Squats
135 x 8
185 x 6
235 x 6
275 x 1 (PR)
185 x 5

*Almost lost it on the 275 but stuck with it and stood it up...

Hack Squats
90 x 8
180 x 8
270 x 4

Leg Ex.
100 x 10
140 x 10
200 x 8

Standing Calf Raises
255 x 8
285 x 8
315 x 8
255 x 6

foodbaby
06-07-2008, 03:13 PM
Dips
3 sets x 10

BB Bench Press
175 x 10
225 x 8
245 x 4
265 x 2
225 x 5
135 x 10

DB Incline
50 x 8
70 x 8
80 x 4

Military press
95 x 6
115 x 4
95 x 5
95 x 5

Cable fly
30 x 8
35 x 7

Cable pulldowns
35 x 10
42.5 x 8
42.5 x 8
50 x 10

Weighted dips
+25 x 4 x 3 (I was pretty beat by then)

foodbaby
06-08-2008, 02:00 PM
Pull ups
4 sets x 5
+25 x 5

BB rows
90 x 8
135 x 8
160 x 8
185 x 5

Rack Pulls
135 x 6
225 x 6
315 x 5
335 x 3 (Grip was slipping)

Cable rows
80 x 10
100 x 8

DB Shrugs
75 x 10
90 x 8
75 x 8

Hammer Curls
55 x 10
80 x 8

Incline Curls
40 x 8 x 2

Standing Curls
50 x 6 x 2

Pull ups till failure

foodbaby
06-10-2008, 08:44 AM
Squats
135 x 8
135 x 8
185 x 6
235 x 5
235 x 5
185 x 8
135 x 8

Leg extensions
100 x 8
160 x 8
200 x 8

Calf Raises
255 x 8
300 x 8
255 x 7
315 x 6

foodbaby
06-11-2008, 05:25 AM
Dips
4 sets of 10

Incline BB bench
135 x 10
185 x 6
185 x 5
135 x 8

DB Flat bench
70 x 8
80 x 6
90 x 3

Standing Military
95 x 8
115 x 6
115 x 6

Cable pull downs

Push ups (25)

Weight dips +25
3 x 7