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Sebi
08-31-2002, 07:09 AM
Read this first to avoid confusion.

Example:

lec 30*10
52*8/*7/*6-2-2

"lec" is the exercise (leg curl) right after in the same line is the warm-up set indicated if there was one.

In the next row comes first the weight lifted in kg (x2.2 for pounds), and then the reps. If there is no weight written, that means body weight. Should a + stand before the weight, it's body weight plus the mentioned weight. In this case there were 4 sets in total. The first was a warm-up set (30*10), the second and third normal sets (52*8, 52*7) and the last one was a drop set.

list of abbreviations

1 letter
c cable
d decline
i incline
m machine
s smith machine

2 letters
bb barbell
bp bench press
db dumbbell
dl deadlift
hc hammer curl
kb kickback
lr lateral raise
ng narrow grip
pd pulldown
po pullover
pr press
sq squat
ur upright row
wg wide grip

3 letters
bed bench dip
bnp behind neck press
hlr hanging leg raise
lec leg curl
lex leg extension
llr lying leg raise
rep cable reverse pushdown
rec cable reverse curl

4 letters
bbbp barbell bench press
blun barbell lunge
bolr bent-over lateral raise
dbbp dumbbell bench press
dlun dumbbell lunge
secr seated calf raise
sldl straight legged deadlift
stcr standing calf raise

Sebi
08-31-2002, 07:13 AM
8/27

dbbp 16*10
30*12/*8/*6
i dbbp
26*10/*8/*6
d dbbp
26*10/*6/*6
c fly
70*8/*5/60*6
po
38*6/*5

Sebi
08-31-2002, 07:17 AM
8/28

chin
*12/*7/*5
pd
79*8/*6/*5
bb row
84*6/*6/*4
m row
79*6/*5/*4
db row
26*10/*10
dl
64*8/*6

Sebi
08-31-2002, 07:21 AM
8/29

dp pr 12*10
24*8/*6/20*5
ur
55*8/*6/*6
bolr
22*8/*6
bed
+40*10/*8
rep
60*8/*6/*6
rec
50*10/*8
m curl
43*8/*5/*3

Sebi
08-31-2002, 07:22 AM
8/31

sq
105*9/*8/*7
lex
61*8/*8/*8
blun
35*8/40*8/45*8

Tryska
08-31-2002, 08:19 AM
welcome back sebi!

love the legend you made. *lol*

Sebi
08-31-2002, 10:42 AM
thanks trys,

good to see you again

Sebi
09-01-2002, 08:00 AM
9/1

sldl
70*10/*8/*8
lec
52*10/*8-2-4/*6-2-4
stcr
85*10/*8/*8
secr
45*10/*10
hlr
*12/*10/*10
llr
*10

Sebi
09-01-2002, 08:17 AM
today

Sebi
09-01-2002, 08:18 AM
one more

The_Chicken_Daddy
09-01-2002, 09:52 AM
Looking fantastic Seb!

Sebi
09-02-2002, 09:30 AM
thanks robo.

rookiebldr
09-02-2002, 08:43 PM
Welcome back Sebi. Looks like the journal will be a little easier to keep up todate. Also looking like you've been continuing to train as hard as ever. :thumbup:

Sebi
09-03-2002, 01:31 AM
thanks rookie, you got it. it doesn't take that much time, and since i won't always have the same exercises, it will be easier to keep up to date. as it is, a plain log. a bit confusing the first time perhaps. :)

Sebi
09-03-2002, 01:33 AM
9/3

dbbp 16*10
34*8/*6/26*10
i dbbp
26*8/*6/*6
d dbbp
26*8/*6/*6
c fly
70*8/*6/*5
po
38*9/*6

Sebi
09-04-2002, 04:13 AM
9/4

wg chin
*13/*8
ng chin
*6
ng pd
73*6/*6/*5
bb row
84*8/*6/*6
m row
79*7/*5/*5
db row
26*10
dl
64*10/*8

Sebi
09-05-2002, 08:42 AM
9/5

dp pr 12*10
24*9/*6/20*6
s ur
55*10/*8/*6
s shrug
75*16/*14
bolr
22*8/*8
bed
+40*12/*10
rep
60*12/70*5/60*5
rec
70*6/*6
m curl
43*10
hc
22*5/20*5/18*4

Sebi
11-17-2002, 07:27 AM
did legs today

rookiebldr
11-17-2002, 08:55 AM
Originally posted by Sebi
did legs today

So, after 2 months, all you can say is "did legs today"! Need more info Sebi, where have you been?

Sebi
11-17-2002, 11:21 AM
Sorry RB, thanks for caring.

As for an update, my shoulder is injured, had a cold, but everything else seems to be fine.

Have been working out ever since. Now I'm @ 90kg (198lbs).

Today I did:
s sq 45*10
115*8/*8/*7
lec
65*8/*8/*8
lex
87*8/*8/*8

MonStar
11-17-2002, 01:18 PM
LOL---hate to say this Sebi, but reading your journal is a big too complex man! I have to go back to the key etc. Wouldnt it be easier on all your readers to just type out the exercises?

Sebi
11-17-2002, 02:04 PM
you're right.

it would have been.

Sebi
11-19-2002, 08:05 AM
11/19

chest

s bp 45*10
65*8/*8/*5f1
m bp
89*8/*6/*4
c fly
70*8/*6/*6

Sebi
11-21-2002, 08:26 AM
11/21

s row
85*10/*10/*8
db row
26*10/*10
m row
85*10/89*10/*10
pd 79*10
103*8/*8/*8
back ext
+20*10
m back ext
130*8/*8

paco wilson
11-21-2002, 02:23 PM
lol

Sebi
11-27-2002, 11:13 AM
Reached 200 lbs lately. Next goal is 220.

Have been suffering from a rotator cuff injury for a month, things are getting better though.

ericg
11-27-2002, 11:16 AM
Originally posted by Sebi
you're right.

it would have been.

Haha, this is funny shiat!

Looking awesome as usual man! Keep it up.

Nice lifting too. Glad to see that we are both still alive. How is life treating you??

Sebi
11-27-2002, 11:19 AM
11/22

i'll be nice and take the trouble to write the names properly

upright row
55*10/*8/*8
db lateral raise
16*8/*7/14*8
delt machine
49*6/43*6/*6
kickback
10*12/*12
cable pushdown
60*13/70*9/*8/*8
preach curl
16*10/*8
hammer curl
18*7/*6
ab mach
54*12/*8/*5

Sebi
11-27-2002, 11:23 AM
hi eric, how have you been?

I'm doing well except my shoulder. Thanks for the compl.

ericg
11-27-2002, 11:23 AM
Now all you need to do is conver it into lbs for us USA folk. Just joking man!

ericg
11-27-2002, 11:24 AM
Originally posted by Sebi
hi eric, how have you been?

I'm doing well except my shoulder. Thanks for the compl.

I am doing ok, life has its ups and downs ya know. Lifting is going well though.

Sebi
11-27-2002, 11:25 AM
11/24

squat 44*8
114*10/124*8/*6
leg ext.
90*10/*8/*6/*7
leg curl
81*12/86*8/*6/*6
calf press
141*10/*8/*8
db lunge
22*7

Sebi
11-27-2002, 11:29 AM
Originally posted by ericg
Now all you need to do is conver it into lbs for us USA folk. Just joking man!
it's fairly easy

1kg=2.2lbs
2kg=4.4lbs
3kg=6.6lbs
4kg=8.8lbs
5kg=11lbs

etc...

Sebi
11-27-2002, 11:32 AM
11/26

smith bench press
65*10/75*8/*6
mach bench press
59*6/*5
db press
20*8 /*shoulder didn't hurt this time :)
cable fly
70*10/80*6/70*6/*6
inc. db press
20*6
+rotator rehabilitation exercises

Sebi
11-27-2002, 11:34 AM
11/27

under grip chin
*12/*7/*5
pulldown
79*10/*8/*8
bb row
84*8/*7/*6
deadlift
84*4/*6
mach. row
79*8/*5

Budiak
11-27-2002, 12:27 PM
Word up Sebi, I havent seen you around here in a while.

I...I still dont know KGs.

Accipiter
11-28-2002, 10:34 AM
that's because you're unintelligent.

Budiak
11-28-2002, 10:46 AM
Its because I hate the rest of the world, dick.

Rock
11-28-2002, 12:53 PM
Welcome back man, looking very lean and you got good mass, its time for you to do a show, all the way over in japan!

Sebi
12-02-2002, 06:49 AM
Thanks guys,

For a while i didn't have internet access, but now everything seems to be fine.

Sebi
12-02-2002, 07:03 AM
11/28

upright row
55*10/*8/*8
s shrug
85*20/*16
db lat. raise
16*6/14*8/*7
delt mach.
43*10
cab. pushdown
70*14/80*8/70*8
db tri
10*3 // shoulder pain
lying tri
10*8
tri mach.
38*10/43*8
hammer curl
20*10/*8/*6
mach. curl
49*8/*4

Sebi
12-02-2002, 07:05 AM
11/30

squat 44*10
115*10/125*8/*6
leg extension
90*10/*8/*8/*6
db lunge
24*6/*5

Sebi
12-02-2002, 07:07 AM
12/1

sldl
70*10/*10
leg curl
57*10/*6/*5d2d2/*5
standing calf
85*10/*10/*10
seated calf
45*10/*10
hanging leg raise
*14/*12
lying leg raise
*12/*10

Sebi
12-03-2002, 02:56 AM
so happy today. after a long time (a month) i was able to do db bench presses again. :)

rookiebldr
12-03-2002, 06:41 AM
Originally posted by Sebi
so happy today. after a long time (a month) i was able to do db bench presses again. :)

That's great Sebi. However, even with your abbreviated posts, you couldn't find time to post the lifts? :) Keep at it.

Sebi
12-04-2002, 05:57 AM
i'm posting them now, rb, thanks for checking out.

Sebi
12-04-2002, 06:00 AM
12/3

db bench press 12*12
20*12/30*10/34*6/*6
inc db bench
26*7/*5f4/*5
dec db bench
24*10/*6
cab. fly
70*10/80*5/70*5
db pullover
38*2 //shoulder pain
cab pullover
40*8

+rot. exercises

Sebi
12-04-2002, 06:02 AM
12/4

ug chin
*12/*8/*6
pulldown
79*10/*8/*8
bb row
85*8/*8/*8
mach row
79*8/*6

Sebi
12-04-2002, 07:28 AM
here is a new pic

Sebi
12-04-2002, 07:30 AM
and another

Sebi
12-04-2002, 07:30 AM
and again

Sebi
12-05-2002, 07:24 AM
12/5

front db raise 10*8
15*8/*8/*8
db press 15*10
18*10*8*6 //was fine, only very little pain in shoulder
upright row
55*10/*8
skull cr.
30*8/*6/*4
bench dip
*8/*8/*8
bb curl
40*8/*6/*4
db shrug
26*16

Sebi
12-06-2002, 09:21 AM
12/6

Today I did some cardio and ab training. That's all.