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defcon
03-07-2011, 04:03 PM
I have recently started lifting again and thought it would be beneficial to start a training log... as I always seem to lose my "in-the-gym-notebook" and then have no idea what weight I previously done 2 months ago...

Background:
- Does not matter/don't want to think about it :p

Current:
- Weigh around 190lbs, 20-25% BF @ 5'9''
- Bulking, but trying not to eat too much :p (Roughly 3500kcals/day right now, adding 0.5-1lb/week)
- Doing a simple push/pull/legs type split in the lower end rep ranges (5 on heavy sets, maybe 8 on some of the lighter/ramp-up sets). Taking suggestions on what I can try here.

Goals:
- Get to a 3/4/5pps b/s/d an not get too fat (maybe by next year? Not sure on time yet.. will see how I progress over the next 2 months).

Time to get it done... back tonight... not going to go heavy on deads at all since my back and hamstring is a little sore from a little skating incident...

defcon
03-07-2011, 07:10 PM
Will probably take a little while to get the format how I like it.. but here we go:

Date:
Monday March 7th, 2011

Start time:
7:30 pm

Starting mood:
Pretty good

Exercises:
BO Row:
Bar x 15
Bar x 15
95 x 8
115 x 8
135 x 5
135 x 5
185 x 5
185 x 5
195 x 5 (Hard)

Sumo DL:
135 x 5
225 x 5
225 x 5
225 x 5

Wide grip PD:
Pin #8 x 10
Pin #9 x 8
Pin #10 x 6
Pin #11 x 4.5 (So close...)
Pin #10 x 5 (Hard)

DB Curl:
30 x 8
35 x 8
35 x 5
40 x 5

Seated Row:
Pin #8 x 10
Pin #10 x 10
Pin #13 x 8

Notes:
Did not go heavy on Sumo DL since my legs and back are a little sore from a little skating "incident" over the weekend

defcon
03-08-2011, 07:09 PM
Date:
Tuesday March 8th, 2011

Start time:
7:00 pm

Starting mood:
Pretty good

Exercises:
DB Shoulder Press:
30 x 8
45 x 5
50 x 5
65 x 5
65 x 5
70 x 5
70 x 5

DB Bench Press:
50 x 8
65 x 5
85 x 5
95 x 5 (Should have went a little lower on the last rep... was not sure I could do it)
95 x 5 (After a long break)

DB Shrug:
85 x 10
85 x 10
105 x 5 (Was too heavy, could not get a good ROM/squeeze at the top)
85 x 7

Dip:
BW x 12
BW+25 x 10
BW+35 x 7
BW+35 x 5

Machine fly:
105 x 10
120 x 10
135 x 5
140 x 5

Notes:
Usually do DB Bench Press before DB Shoulder Press but all the benches were busy today... I normally stop at 65 for the shoulder press. Have been stuck at 95 for the DB Bench for a while now... will get to the 100's soon hopefully.

defcon
03-10-2011, 08:52 PM
Date:
Thursday March 10th, 2011

Start time:
7:00 pm

Starting mood:
Little tired, not too bad.

Exercises:
Squat:
Bar x 10
Bar x 10
135 x 8
185 x 5
225 x 5
275 x 5
315 x 5 (Hard to finish, last rep was not the best)
315 x 4

SL Deadlift:
Bar x 10
135 x 8
185 x 5
205 x 5
225 x 5 (Grip started to give out...)

Front Squat:
135 x 8
185 x 5
185 x 5

Seated Calf Raises:
90 x 12
180 x 10
180 x 10

Notes:
I think next time I will ramp up my squats a little differently and end with 315 rather than try two sets of it and fail both. I was also a little tired to do the last set of front squats. Not sure what was wrong with my grip on the SLDL. Usually can pull 225 x 5 (sumo) and more without grip problems... possibly the distance between my hands caused my grip to fail earlier... will play with it next time.

Auzzie
03-10-2011, 09:21 PM
:hello: Howdy
just started my log too, 3 weeks in... I'll keep my eye on yours and poke you wid a stick if you're slacking!!!

nice log name... genius :p

NickAus
03-10-2011, 09:23 PM
Log name "push, pull and squat"?

defcon
03-11-2011, 05:11 AM
:hello: Howdy
just started my log too, 3 weeks in... I'll keep my eye on yours and poke you wid a stick if you're slacking!!!

nice log name... genius :p

Appreciated! Much the same from me!


Log name "push, pull and squat"?

Man... why could I not think of this? :( Maybe it is possible to change... hmm...

defcon
03-13-2011, 09:55 AM
Date:
Saturday March 12th, 2011

Start time:
1:00 pm

Starting mood:
Little tried - did not affect workout

Exercises:
BO Row:
Bar x 12
135 x 5
135 x 5
185 x 5
195 x 5
205 x 5
205 x 5 (Hard)

Sumo DL:
135 x 5
225 x 5
275 x 5
315 x 5
365 x 1 (Was expecting to get 2 reps here)
315 x 3 (Pretty tired here, did not rest enough)

Wide grip PD:
Pin #9 x 8
Pin #10 x 5
Pin #11 x 5
Pin #12 x 3
Pin #11 x 5

DB Curl:
35 x 8
35 x 8
35 x 8
40 x 4

Seated Row:
Pin #12 x 10
Pin #13 x 10
Pin #13 x 10

Notes:
Nothing really... Deadlifts felt pretty good overall. Went up in BO Rows, hopefully I can keep it next workout.

defcon
03-14-2011, 03:29 PM
Date:
Tuesday March 13th, 2011

Start time:
11:00 am

Starting mood:
Tired

Exercises:
DB Bench Press:
40 x 8
65 x 5
85 x 5
95 x 5
95 x 5
95 x 6

DB Shoulder Press:
30 x 8
50 x 5
60 x 5
70 x 5 (Hard)
70 x 5

DB Shrug:
95 x 10
95 x 10
95 x 10
105 x 10

Dip:
BW x 12
BW x 12
BW x 12 (No belt today... just done some heavy extensions afterwards, not recorded)

Machine fly:
120 x 10
140 x 10
140 x 7
140 x 10 (After a long break)

Notes:
DB Bench felt pretty good today, but sometimes when I move from a sitting position with weights on knees, to the lying down position ready to press I feel too much strain in my shoulders to hold the weight in place. I am thinking I will switch to a normal bench soon as I can probably progress better on it, rather than hoping there is someone around the gym willing to help me get ready to press the DB's all the time. Opinions?

defcon
03-15-2011, 07:35 PM
I mistakenly edited this post... forget what the values use to be.

It was a leg day.

NickAus
03-15-2011, 08:29 PM
You could replace SLDL with close stance good-mornings but hamstring curls are not as good.

You could also try using a mixed grip....I do this when going heavy on SLDL's.

NickAus
03-15-2011, 08:30 PM
Hex holds will make your fingers stronger.

defcon
03-16-2011, 04:58 AM
Thanks for the input Nick.


You could replace SLDL with close stance good-mornings but hamstring curls are not as good.

You could also try using a mixed grip....I do this when going heavy on SLDL's.

I can give mixed grip a go. I also have straps I sometimes use for DL's, I could use those on the last set or two. I would like to work on my grip though so I'm not a huge fan of using them.


Hex holds will make your fingers stronger.

What are these? Never heard of it...

Edit: Are these what you mean? http://www.youtube.com/watch?v=BM3Z3KeGSac Interesting... will give them a try!

defcon
03-18-2011, 05:07 AM
Date:
Thursday March 17th, 2011

Start time:
7:30 pm

Starting mood:
Super-pumped

Exercises:
BO Row:
Bar x 12
Bar x 12
135 x 8
185 x 5
205 x 5
215 x 5 (Hard - last two reps did not get a full squeeze at the top)

Sumo DL:
135 x 5
225 x 5
295 x 5
315 x 5
335 x 5 (Last two reps were hard. Took a 2-3 second break before each of the last few reps)

Wide grip PD:
Pin #9 x 8
Pin #10 x 5
Pin #11 x 5
Pin #12 x 5
Pin #12 x 5 (Last two reps were hard and did not get a total squeeze again)

DB Curl:
35 x 8
35 x 6
35 x 8

Notes:
Everything went good today. Hopefully next time I can keep the same weight but make the last few reps on each exercise a little better. Had to rush the workout a little so I did not do the seated rows at the end.

defcon
03-20-2011, 07:31 PM
Date:
Saterday March 19th, 2011

Start time:
9:30 am

Starting mood:
Good

DB Shoulder Press:
30 x 8
50 x 5
65 x 5
70 x 5
70 x 5 (Hard)

Exercises:
DB Bench Press:
60 x 5
75 x 5
85 x 5
100 x 4 (Hard. Last few reps kind of sucked.)
95 x 5

DB Shrug:
105 x 10
105 x 8
105 x 10
75 x 10

Dip:
BW x 12
BW+35 x 8
BW+45 x 8
BW+45 x 8

defcon
03-20-2011, 07:36 PM
Date:
Sunday March 20th, 2011

Start time:
1:00 pm

Starting mood:
Good

Exercises:
Squat:
Bar x 12
Bar x 12
135 x 5
225 x 5
275 x 5
315 x 5
325 x 5 (Hard)
325 x 2 (So tired....)

SL Deadlift:
135 x 8
185 x 5
225 x 5
245 x 5 (Started to use wraps... helps with the grip and lets me focus on doing the SLDL)

Seated Calf Raises:
180 x 12
225 x 8
225 x 10 (Not happy with the rep focus on these... stepping down the weight)
180 x 12

Front Squat:
N/A

NickAus
03-20-2011, 07:49 PM
Thanks for the input Nick.



I can give mixed grip a go. I also have straps I sometimes use for DL's, I could use those on the last set or two. I would like to work on my grip though so I'm not a huge fan of using them.



What are these? Never heard of it...

Edit: Are these what you mean? http://www.youtube.com/watch?v=BM3Z3KeGSac Interesting... will give them a try!

Yep thats them, they work well.......IMO the fingers and thumb need to be super strong not so much the forearms for deadlift grip.

I would use a mixed grip over straps for sure...perhaps work up to 60-70% double overhand then go mixed grip so you get plenty of practice at it.

To give you an idea I can hold mixed grip 400+ more mixed grip than DOH.

Do not train your grip/hands/forearms too hard on non deadlift days or they will be tired for deadlift day.

defcon
03-21-2011, 05:05 PM
Yep thats them, they work well.......IMO the fingers and thumb need to be super strong not so much the forearms for deadlift grip.

I would use a mixed grip over straps for sure...perhaps work up to 60-70% double overhand then go mixed grip so you get plenty of practice at it.

To give you an idea I can hold mixed grip 400+ more mixed grip than DOH.

Do not train your grip/hands/forearms too hard on non deadlift days or they will be tired for deadlift day.

I tried the DB hex hold things.. I can see where the benefit comes from. The point of failure while doing them felt similar to how my grip starts to fail while holding weight (i.e. the fingers/thumb and not the forearm, as you already said). The problem though is that the gym does not have many hex weights like this so I am thinking I may out-grow them fast. What is your opinion on doing static holds with heavy dumbells/barbell?

I will give mixed grip a go next day to see how it feels.

NickAus
03-21-2011, 05:39 PM
I tried the DB hex hold things.. I can see where the benefit comes from. The point of failure while doing them felt similar to how my grip starts to fail while holding weight (i.e. the fingers/thumb and not the forearm, as you already said). The problem though is that the gym does not have many hex weights like this so I am thinking I may out-grow them fast. What is your opinion on doing static holds with heavy dumbells/barbell?

I will give mixed grip a go next day to see how it feels.

Good work, I hardly go to faliure on grip work as I feel it is just too much...I go close though.

I tape weights to the bottom of the hex dbs lol.

Static holds may work but I would do DOH shrugs to get the same result and build the upperback at the same time. Static holds work the forearm more than the fingers because the bar is not rolling/moving.

Pulling mixed grip every week will fix your grip IMO with-out much direct grip training just 3 sets of hex holds on deadlift day.

A good tip is to lock your thumb over your 1st and 2nd finger while pulling, really lock down those fingers with your thumb!

defcon
03-22-2011, 07:18 PM
Date:
Tuesday March 22nd, 2011

Start time:
7:30 pm

Starting mood:
Good

Exercises:
BO Row:
Bar x 12
Bar x 12
135 x 5
185 x 5
225 x 5 (Too hard)
215 x 5
135 x 12 (Don't know why I decided to do these... never done it for a while I guess)

Sumo DL:
135 x 5
225 x 5
315 x 5
345 x 3
315 x 4 (Did not take long enough break. Someone else was waiting so I decided to be nice)

Wide grip PD #2:
120 x 8
140 x 6
150 x 6
150 x 6

DB Curl:
30 x 10
30 x 10
30 x 10
30 x 10

Notes:
Done some grip work as well with the hex dumbbells.

defcon
03-24-2011, 07:08 PM
Date:
Thursday March 24th, 2011

Start time:
7:00 pm

Starting mood:
Good

Exercises:
DB Bench Press:
40 x 8
60 x 5
85 x 5
95 x 5
95 x 5
100 x 4 (Hard, but reps were nice)


DB Shoulder Press:
40 x 5
60 x 5
70 x 5

DB Shrug:
75 x 10
85 x 10
85 x 10


Dip:
BW x 12
BW+45 x 8
BW+45 x 8

Notes:
I dropped the weight on shrugs since I was not totally happy with my rep form the last couple workouts. Wanted to focus on "sqeezeing" the weight up today rather than just moving it up.

defcon
03-28-2011, 06:31 PM
Date:
Monday March 28th, 2011

Start time:
7:00 pm

Starting mood:
Tired

Exercises:

Leg Press:
6pps x 8
8pps x 5
9pps x 6

Squat:
135 x 5
225 x 5
275 x 3
315 x 5 (Hard)
315 x 3 (ugh...)

SL DL:
135 x 5
225 x 5
225 x 5 (Was playing with mixed grip.. seems to work good. Will up weight next time.)

Seated Calf Raises:
180 x 10
205 x 10
205 x 10

Notes:
Horrible workout. All squat racks/power racks where full at the start so I spent my energy on the leg press machine. Did not do my previous workout load on squats or SLDL. Next time will be better. My legs were also kind of tired from snowboarding this weekend.

defcon
04-05-2011, 05:02 AM
Date:
Monday April 5th, 2011

Start time:
7:00 pm

Starting mood:
Pretty good

Exercises:
DB Shoulder Press:
30 x 8
50 x 5
60 x 5
70 x 5
70 x 5
70 x 8

DB Bench Press:
60 x 8
85 x 5
95 x 5
95 x 5
95 x 4

DB Shrug:
85 x 10
95 x 10
95 x 10

Dip:
BW x 12
BW x 12
BW x 12
BW x 12

Machine fly:
135 x 10
150 x 6
150 x 3

Notes:
First time to the gym in a while... have been busy and not feeling 100% (may explain why my last workout kind of sucked as well)

defcon
04-07-2011, 08:38 PM
Date:
Wednesday April 6th, 2011

Start time:
7:00 pm

Starting mood:
Good

Exercises:
Squat:
Bar x 10
135 x 5
185 x 5
225 x 5
295 x 5
315 x 5
335 x 2

SL Deadlift:
Bar x 10
135 x 8
225 x 5
225 x 5
245 x 5

Seated Calf Raises:
180 x 10
215 x 6

Front Squat:
135 x 5
185 x 5
185 x 5



Notes:
Got a major cramp in my calf during the calf raises.. had to stop them and walk it off before doing the front squats.

Auzzie
04-07-2011, 08:57 PM
March 28th to April 5th ??? come on mate, gotta stay consistent!! :nod:

defcon
04-09-2011, 07:02 PM
March 28th to April 5th ??? come on mate, gotta stay consistent!! :nod:

I know man. It sucked! Did not feel that well at all. I had a small/easy workout in the middle but did not record it and was just random stuff. Was missing the gym so I had to go for an hour haha.

defcon
04-09-2011, 07:05 PM
Date:
Saturday March 22nd, 2011

Start time:
9:30 am

Starting mood:
Good. Maybe a little tired.

Exercises:
BO Row:
Bar x 10
135 x 5
205 x 5
225 x 5
235 x 5
235 x 5

Sumo DL:
135 x 5
225 x 5
295 x 5
315 x 5
315 x 5

Wide grip PD #2:
Pin #11 x 5
Pin #11 x 5
Pin #12 x 5
Pin #12 x 5

DB Curl:
30 x 5
35 x 5
35 x 5
40 x 5

defcon
04-12-2011, 05:34 PM
Date:
Monday April 11th, 2011

Start time:
7:00 pm

Starting mood:
Good.

Exercises:
DB Shrug:
85 x 10
85 x 10
95 x 10
95 x 10

DB Shoulder Press:
33 x 5
55 x 5
65 x 5
75 x 5

DB Bench Press:
60 x 5
95 x 5
95 x 5
95 x 5
80 x 7

Dip:
BW x 10
BW x 10
BW x 10

Machine fly:
150 x 5
150 x 5
155 x 5

defcon
04-12-2011, 05:37 PM
Date:
Tuesday April 12th, 2011

Start time:
6:00 pm

Starting mood:
Good

Exercises:
Squat:
Bar x 10
135 x 5
225 x 5
275 x 5
315 x 5
315 x 5
315 x 3

SL Deadlift:
135 x 5
225 x 5
245 x 5
245 x 5

Seated Calf Raises:
135 x 10
180 x 10
215 x 10
215 x 10

Front Squat:
135 x 5
205 x 5
205 x 5

defcon
04-18-2011, 05:36 PM
Date:
Saturday April 16th, 2011

Start time:
9:00 am

Starting mood:
Good

Exercises:
My normal back day... forgot my book so I could not record numbers...

Date:
Monday April 18th, 2011

Start time:
6:00 pm

Starting mood:
Good

Exercises:
My normal chest day... it seems I lost my book :( I will get a new one for next workout.

defcon
04-25-2011, 06:53 PM
No fear... I am still around. I took a week "off" and by "off" I mean I still went to the gym but did not follow my normal routine. It was just random exercises to give my body a break from the normal routine I follow. Good idea? Bad Idea? Who knows... but it was fun! I am also going to take the next week or so and work in a little higher rep range.

Date:
Monday April 25th, 2011

Start time:
7:30 pm

Starting mood:
Good

Exercises:
BO Row:
Bar x 12
Bar x 12
135 x 10
155 x 10
185 x 10
185 x 8
155 x 10

Sumo DL:
135 x 5
225 x 5
315 x 5
335 x 3

Wide grip PD:
Pin #9 x 10
Pin #11 x 8
Pin #11 x 9
Pin #11 x 8

DB Curl:
35 x 8
35 x 8
35 x 8

defcon
04-30-2011, 12:45 PM
Date:
Thursday April 28th, 2011

Start time:
6:30 am

Starting mood:
Good.

Exercises:
DB Bench Press:
45 x 10
65 x 5
85 x 8
95 x 6
95 x 6

DB Shoulder Press:
45 x 10
55 x 8
65 x 6
65 x 6

Close Grip Bench:
Bar x 10
135 x 10
185 x 6
185 x 6

DB Shrug:
95 x 6
85 x 10
85 x 10

Machine fly:
130 x 10
145 x 8
160 x 5

defcon
04-30-2011, 12:47 PM
Date:
Saturday April 30th, 2011

Start time:
10:00 am

Starting mood:
My breakfast was way too big... stuffed!

Exercises:
Squat:
135 x 10
225 x 5
275 x 5
315 x 5
315 x 3

SL Deadlift:
135 x 5
225 x 5
Hamstring feeling way too tight... went to machine to do some light sets + stretch

Seated Calf Raises:
135 x 10
180 x 10
225 x 6
225 x 6

Leg Press:
5pps x 10
8pps x 10
10pps x 10

defcon
05-07-2011, 12:01 PM
Date:
Monday May 2nd, 2011

Start time:
6:30 am

Starting mood:
Little tired.

Exercises:
BO Row:
Bar x 10
95 x 10
135 x 10
185 x 10
185 x 10

Sumo DL:
135 x 5
225 x 5
275 x 5
315 x 5
315 x 5

Wide grip PD #2:
Pin #8 x 10
Pin #11 x 6 + Pin #10 x 3
Pin #9 x 9

DB Curl:
35 x 8
35 x 8
40 x 5

defcon
05-07-2011, 12:04 PM
Date:
Wednesday May 4th, 2011

Start time:
9:30 pm

Starting mood:
Good.

Exercises:
DB Shoulder Press:
45 x 10
55 x 10
65 x 7
65 x 8

DB Bench Press:
65 x 10
85 x 8
85 x 8
90 x 5

DB Shrug:
85 x 10
85 x 10
95 x 10

Close-grip BP:
135 x 10
155 x 9
155 x 8
135 x 10

Machine fly:
120 x 10
120 x 10
135 x 8

defcon
05-07-2011, 12:06 PM
Date:
Saturday May 7th, 2011

Start time:
12:30 pm

Starting mood:
Good.

Exercises:
Squat:
135 x 10
225 x 8
275 x 8
315 x 5
325 x 2
225 x 5

SL Deadlift:
135 x 8
205 x 8
225 x 8
245 x 6

Seated Calf Raises:
180 x 10
180 x 10
225 x 10
225 x 6

Leg Press:
6pps x 10
8pps x 10
10pps x 5

defcon
05-09-2011, 06:20 PM
Date:
Monday May 9th, 2011

Start time:
6:30 pm

Starting mood:
Good.

Exercises:
DB Shoulder Press:
35 x 10
50 x 8
65 x 8
70 x 8
75 x 7

DB Bench Press:
65 x 10
85 x 8
85 x 8
85 x 8
95 x 3

Machine fly:
120 x 10
135 x 8
135 x 8
120 x 10

DB Shrug:
85 x 10
85 x 10
95 x 10

Machine Bench:
180 x 6
180 x 4
140 x 6 (So tired from dominating the DB Shl/Bench Press)

defcon
05-11-2011, 03:26 PM
Date:
Wednesday May 11th, 2011

Start time:
6:30 am

Starting mood:
Tired

Exercises:
BO Row:
Bar x 12
135 x 10
185 x 10
185 x 10
195 x 10

Sumo DL:
135 x 5
225 x 5
275 x 5
315 x 5
325 x 5

Wide grip PD #2:
115 x 10
145 x 6
130 x 9

DB Curl:
35 x 8
35 x 8
35 x 8

defcon
05-14-2011, 10:42 AM
Date:
Friday May 13th, 2011

Start time:
6:30 am

Starting mood:
Scared.

Exercises:
Squat:
135 x 8
225 x 5
275 x 5
315 x 5
335 x 5

Leg Curl:
80 x 10
110 x 10
140 x 10
155 x 10

Calf Machine #2:
250 x 12
350 x 12
380 x 15
380 x 15 (maxed out machine)

Front Squat:
115 x 8
185 x 8
165 x 8 (Shoulder was causing me pain holding up the bar... not sure)

defcon
05-14-2011, 10:45 AM
Date:
Saturday May 14th, 2011

Start time:
11:00 am

Starting mood:
Good.

Exercises:
DB Bench:
65 x 10
85 x 8
85 x 8
90 x 8
90 x 7

DB Shoulder Press:
45 x 10
55 x 10
65 x 8
75 x 5

DB Shrug:
75 x 10
85 x 10
95 x 10
95 x 10

Close-grip Bench Press:
135 x 10
135 x 10
155 x 5
135 x 8

defcon
05-16-2011, 07:40 PM
Date:
Monday May 16th, 2011

Start time:
5:00 pm

Starting mood:
Good

Exercises:
BO Row:
Bar x 12
135 x 10
185 x 10
185 x 10
205 x 5 (Too hard)
135 x 10

Sumo DL:
135 x 5
225 x 5
275 x 5
315 x 5
335 x 3

Close-grip PD #1:
8 x 12
10 x 12
10 x 12
11 x 6

DB Curl:
35 x 8
35 x 8
35 x 8

defcon
05-18-2011, 02:40 PM
I forgot that it was supposed to be leg day...

Date:
Tuesday May 17th, 2011

Start time:
7:00 pm

Starting mood:
Good.

Exercises:
DB Shrug:
75 x 12
85 x 12
85 x 12
95 x 12
95 x 5

DB Bench:
65 x 10
75 x 6
85 x 10
85 x 9
95 x 7

DB Shoulder Press:
40 x 12
55 x 10
65 x 5
65 x 5

Close-grip Bench Press:
135 x 10
135 x 10
135 x 10

Machine Fly:
130 x 10
130 x 10
130 x 10

defcon
05-24-2011, 02:37 PM
I have been horrible this past week.. not updating the journal! I done one of each of my three normal workouts except instead of sumo style deadlifts I decided to do 2 sets of light sumo + heavy rack pulls from about 10 inches from the ground. done 365x5 for 2 sets. I think I am going to start switching around my routine a little (after my normal leg day later today...)