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SuperFlex
10-25-2003, 02:58 PM
TRAINING LOG

It's time for SuperFlex to make his own training log. Why? Because he is bored, and he has no friends.

Stats
Age: 17
Height: 5'9" / 5'10"
Weight: 146 lbs.
Somatype: Ectomorph.

Goals
170 lbs by 30th January 2004 (my 18th birthday).
Sameish bodyfat.

Diet
3000 cals/day. 200 grams of protein, 250 carbs. 100 or less of fat.
I am using www.fitday.com to keep track of my diet etc.

Supplements
Pro-Mass. Weight gain powder.
Creapure. Creatine Monohydrate.
All In one. Meal replacement powder.

SuperFlex
10-25-2003, 03:05 PM
I really enjoyed this workout. I predict that tomoro my arms will be hurting. I am right as usual, considering that this is yesterdays workout.

Friday 24th October

4 minutes intense cardio on the stairmaster, level 10, fat burn setting.

Pullups.
Set 1 - 6 reps
Set 2 - 6 reps
Set 3 - 5 reps
Set 4 - 4 reps
Set 5 - 6 reps
Set 6 - 5 reps

Hammer curls.
4 sets 6 reps 9 kg.

Pulldowns.
Set 1 - 6 reps - 56 kg
Set 2 - 6 reps - 49 kg
Set 3 - 10 reps - 35 kg
Set 4 - 10 reps - 42 kg
Set 5 - 8 reps - 42 kg
Set 5 - 8 reps - 42 kg

Crunches.
Set 1 - 20 reps
Set 2 - 15 reps
Set 3 - 10 reps

Bent over rows.
4 sets. 6 reps 35 kg.

Barbell curls.
4 sets. 8 reps 17.5 kg


No workout today, as it is my day off, i was at work all day, and i can't be ****ing arsed.

Saint Patrick
10-25-2003, 03:57 PM
Originally posted by SuperFlex
It's time for SuperFlex to make his own training log. Why? Because he is bored, and he has no friends.


Friends are overrated. Who the hell needs friends when you have the gym?

Good luck w/ your goals.

Scott S
10-25-2003, 06:27 PM
Good luck SuperFlex.

What does "****ing arsed" mean? :confused:

Coke
10-25-2003, 07:09 PM
Best of luck to you...

:spam:

ChampionLifter8
10-25-2003, 10:16 PM
good job making a journal... HELL WITH FRIENDS

HahnB
10-25-2003, 11:21 PM
good luck and happy lifting:D

SuperFlex
10-26-2003, 02:46 AM
Originally posted by Scott S
Good luck SuperFlex.

What does "****ing arsed" mean? :confused:

Lol. It's the same as can't be bothered. Can't be ****ing arsed. :D

d-bol_dale
10-26-2003, 03:39 AM
Good luck with the journbal bro.:spam:

SuperFlex
10-26-2003, 05:06 AM
Cheers.

Looking foreward to my chest/tris/shoulder workout this afternoon.

SuperFlex
10-26-2003, 09:22 AM
Sunday 26th October

3 minutes intense cardio on the bike. random setting. level 12

Flat bench press.

Set 1 - 30 kg - 0 complete reps (went for it but failed)#
Set 2 - 27.5 kg - 2 reps ( 1 forced)
Set 3 - 25 kg - 3 reps
Set 4 - 20 kg - 8 reps
Set 5 - 20 kg - 7 reps
Set 6 - 20 kg - 6 reps
Set 7 - 20 kg - 4 reps

Wasn't too happy about failing 30 kg, was adding 2.5 kg to weight each workout, was going fine until today.

Pec dec.
5 sets. 28 kg
Set 1 - 15 reps
Set 2 - 10 reps
Set 3 - 8 reps
Set 4 - 8 reps
Set 5 - 10 reps

Incline dumbell press.
5 sets - 12 kg
Set 1 - 12 reps
Set 2 - 8 reps
Set 3 - 6 reps
Set 4 - 7 reps
Set 5 - 6 reps

Dumbell press, seated. (Shoulders)
Set 1 - 5 reps - 10 kg
Set 2 - 5. 6 reps . 8 kg

Military Press
15 kg. 6 reps. 4 sets

Close grip bench press.
3 sets. 6 reps. 5 kg

Dips (Assisted)
Set 1 - 15 kg assist - 4 reps
Set 2 - 25 kg assist - 6 reps
Set 3 - 30 kg assist - 6 reps
Set 4 - 30 kg assist - 6 reps

Over all an ok workout. I was disapointed with not doing my bench press goal, and i think that may have hindered my workout. Maybe i should do exercises that i have a strength goal in, last in my workout...

MixmasterNash
10-26-2003, 12:10 PM
Looks good! I used to do as much volume as you do and I never gained any weight. I was stagnant at 150 for years. I switched to lower reps and lower sets, such as 5x5, 5x3, and 3x5 and focused on heavy compounds and gained a LOT.

For your back/bi workout, drop the pulldowns and just focus on pullups, which look good so far. Time to start adding weight on them. Also, cut the bicep work in half. BB rows are good.

For your push work, definately drop the pec-dec. And you've also got 25 sets of pushing. Drop this to 9-12 total, at most, and up the weight. E.g., pick three out of flat bench, incline, close grip, mil press, and dips, and do 3 sets for each. Cycle which 3 each week.

And don't forget squats and deads, two of the best mass builders. Your push and pull days look good, now add a leg day and a deadlift day and you'll be set to gain mass.

Most importantly, it looks like you've got your diet in check, so you should be able to put on some pounds. Good luck!

SuperFlex
10-26-2003, 02:47 PM
Originally posted by MixmasterNash
And you've also got 25 sets of pushing. Drop this to 9-12 total, at most, and up the weight.

For some reason i can't do this.

For example take flat bench press.

The most i can bench is 27.5 kg. I can do this for about 3 reps. The next weight up is 30 kg, i can't do this at all.

MixmasterNash
10-26-2003, 03:11 PM
No, the weights you're using are fine. I really mean that you should drop the number of sets and use progressively heavier weights over time. It's doubtful that you'll grow big continuing to do so many sets. Also, it is definately not necessary to go to failure on any set, and doing so on all sets may be very detrimental to strength gains.

Pick a weight you can 5 times, for example 25kg on bench. Do 3 sets. Similarly for mil. press and dips. That's your entire push workout. Spend the rest of the time you used to lift and go eat.

Finally, I recommend warming up the specific muscles that you will be training. This can actually increase the amount of weight you can move. Trying doing some pushups at the very least, and some lighted benching before you try to max.

SuperFlex
10-26-2003, 03:43 PM
For bench warmup i do 15 reps with just the bar.

SuperFlex
10-26-2003, 04:30 PM
I like to do higher volume workouts. I used to do 3 x 6 workouts, and i didn't gain much at all. I feel as though i am gaining more from my workouts now. More size and more strength. I don't really say i'm going to do 5 sets of this. I just do enough sets so that i feel worked. Then i move on to the next exercise.

I don't do pec decs normally but i worked out with a friend.

When i say pullups, i mean like palms facing me, about 7 inches apart. I do pulldowns because i can't do wide grip pullups (with palms facing away) yet.

MixmasterNash
10-26-2003, 04:56 PM
Those are chinups, when palms are facing you; pullups are facing away. Don't worry about doing wide grip; shoulder width will give you a better ROM anyway. In any case, try to do as many pullups as possible and then switch to chins to finish off the reps.

If your workouts are working, then definately don't stop them!

Finally, for maxing you probably don't want to do a ton of warmup reps; rather, you'll want to do a number of sets with progressively higher weights.
http://64.191.60.103/showthread.php?s=&threadid=38743

Scott S
10-26-2003, 06:08 PM
"2nd" on the shoulder width pullups/pulldowns. You don't gain anything by doing wide-grip, except a higher chance of injury.

SuperFlex
10-27-2003, 08:19 AM
Monday 13th October

3 minutes intense cardio on bike, random, level 12.

Chinups.
Set 1 - 6 reps
Set 2 - 6 reps
Set 3 - 5 reps
Set 4 - 4 reps
Set 5 - 3 reps
Set 6 - 1.5 reps

Hammer curls.
4 sets/6 reps - 9 kg.
Lat pulldowns.
4 sets/6 reps - 42 kg

Bent over rows.
3 sets/6 reps - 35 kg

Barbell Curls.
4 sets/ 8 reps - 17.5 kg

Felt like doing back again. Good workout.

SuperFlex
10-29-2003, 11:23 AM
Wednesday 29th October

3 minutes intense cardio, random settings, level 12.

Squats:
Set 1 / 6 reps - 30 kg
Set 2 / 6 reps - 25 kg
Set 3 / 6 reps - 20 kg

Straight leg deadlifts:
Set 1 - 3 / 6 reps - 30 kg

Leg press:
Set 1 - 3 / 6 reps - 50 kg

Leg curls:
Set 1 / 8 reps - 35 kg
Set 2 / 8 reps - 40 kg
Set 3 / 8 reps - 38 kg

Leg extension:
Set 1 - 3 / 8 reps - 30 kg

Standing calf raises:
Set 1 - 3 / 8 reps - 70 kg

Scott S
10-29-2003, 11:55 AM
Hmm... are you including the weight of the bar in your squats? Or are you truly just squatting the bar by the third set? I'm not trying to make fun or anything (we all have to start somewhere), just curious.

SuperFlex
10-31-2003, 10:05 AM
No lol, i'm not including the bars weight. :)

SuperFlex
10-31-2003, 10:08 AM
Friday 31st October

Back + Biceps + Abs.

Bent over rows.
3 sets/6 reps - 30 kg.

Lat Pulldowns.
Set 1 - 10 reps - 35 kg
Set 2 - 8 reps - 42 kg
Set 3 - 6 reps - 49 kg
Set 4 - 6 reps - 56 kg
Set 6 - 6 reps - 54 kg

Crunches
Set 1 - 50 reps - bodyweight
Set 2 - 20 reps - bodyweight
Set 3 - 20 reps - bodyweight

Chinups
2 sets/4 reps

Hammercurls.
3 sets/6 reps - 10 kg

Barbell Curls
3 sets/6 reps - 17.5 kg

SuperFlex
11-02-2003, 12:15 PM
Sunday 2nd November

Bench Press
Set 1 - 8 reps - 0 kg
Set 2 - 6 reps - 20 kg
Set 3 - 3 reps - 25 kg
Set 4 - 3 reps - 25 kg
Set 5 - 6 reps - 20 kg
Set 6 - 6 reps - 20 kg
Set 7 - 4 reps - 20 kg
Set 8 - 5 reps - 20 kg

Pec dec.
Set 1 - 10 reps - 28 kg
Set 2 - 6 reps - 35 kg
Set 3 - 5 reps - 42 kg
Set 4 - 6 reps - 35 kg
Set 5 - 6 reps - 35 kg

Shoulder Press.
Set 1 - 12 reps - 20 kg
Set 2 - 6 reps - 25 kg
Set 3 - 6 reps - 30 kg
Set 4 - 6 reps - 30 kg
Set 5 - 6 reps - 30 kg

Incline dumbell bench press.
Set 1 - 4 reps - 16 kg
Set 2 - 6 reps - 14 kg
Set 3 - 6 reps - 14 kg
Set 4 - 8 reps - 12 kg
Set 5 - 8 reps - 12 kg

Military press.
Set 1 - 6 reps - 20 kg
Set 2 - 5 reps - 20 kg

Close grip bench press.
Set 1 - 6 reps - 5 kg
Set 2 - 6 reps - 5 kg

SuperFlex
11-03-2003, 05:40 AM
Monday 3rd November

Squats
Set 1 - 6 reps - 30 kg
Set 2 - 6 reps - 30 kg
Set 3 - 6 reps - 25 kg
Set 4 - 6 reps - 20 kg

Straight leg deadlifts
3 Sets - 6 reps - 30 kg

Leg press
3 sets - 6 reps - 50 kg

Leg Curl
Set 1 - 6 reps - 35 kg
Set 2 - 6 reps - 40 kg
Set 3 - 6 reps - 40 kg

Leg extention
Set 1 - 10 reps - 35 kg
Set 2 - 20 reps. 10 reps, at 35 kg, 5 reps at 32 kg, 5 reps at 30 kg.

Standing calf raise
3 Sets - 6 reps - 70 kg

SuperFlex
11-03-2003, 10:49 AM
Update

Age: 17 (still)
Height: 5'9"/5'10" (Still )
Weight: 150 lbs


Since i started this routine (which is before i started the journal ), i have gained 10 lbs.

SuperFlex
11-04-2003, 11:29 AM
Tuesday 4th November
Pullups.
Set 1 - 6 reps
Set 2 - 6 reps
Set 3 - 6 reps

Pulldowns.
Set 1 - 10 reps - 28 kg
Set 2 - 10 reps - 35 kg
Set 3 - 10 reps - 42 kg
Set 4 - 6 reps - 49 kg
Set 5 - 6 reps - 56 kg
Set 6 - 6 reps - 56 kg
Set 7 - 6 reps - 56 kg

Hammercurls.
Set 1 - 6 reps - 10 kg
Set 2 - 6 reps - 10 kg
Set 3 - 6 reps - 10 kg

Bent over rows.
Set 1 - 6 reps - 35 kg
Set 2 - 6 reps - 35 kg
Set 3 - 6 reps - 35 kg

Barbell curls.
Set 1 - 6 reps - 17.5 kg
Set 2 - 6 reps - 17.5 kg
Set 3 - 6 reps - 17.5 kg

Crunches.
Set 1 - 20 reps
Set 2 - 20 reps

SuperFlex
11-05-2003, 10:51 AM
Wednesday 5th November

Flat dumbell bench press.
Set 1 - 6 reps - 12 kg
Set 2 - 8 reps - 16 kg
Set 3 - 8 reps - 16 kg
Set 4 - 6 reps - 16 kg

Pec deck.
Set 1 - 6 reps - 28 kg
Set 2 - 6 reps - 35 kg
Set 3 - 6 reps - 35 kg

Incline dumbell bench press.
Set 1 - 6 reps - 14 kg
Set 2 - 6 reps - 14 kg
Set 3 - 6 reps - 14 kg

Cuban press.
Set 1 - 8 reps - 20 kg
Set 2 - 8 reps - 20 kg
Set 3 - 6 reps - 20 kg

Shoulder Press.
Set 1 - 6 reps - 20 kg
Set 2 - 6 reps - 20 kg
Set 3 - 6 reps - 20 kg

Close grip bench press.
Set 1 - 6 reps - 5 kg
Set 2 - 6 reps - 5 kg
Set 3 - 8 reps - 5 kg

SuperFlex
11-17-2003, 12:39 PM
Haven't give up training or anything, just my compuiter broke.

Monday 17th October
Squats:
Set 1 - 4 reps - 35 kg
Set 2 - 4 reps - 32.5 kg
Set 3 - 4 reps - 30 kg
Set 4 - 4 reps - 25 kg

Straight leg deadlifts:
Set 1 - 6 reps - 30 kg
Set 2 - 6 reps - 30 kg
Set 3 - 6 reps - 30 kg

Leg press:
Set 1 - 6 reps - 50 kg
Set 2 - 6 reps - 50 kg
Set 3 - 6 reps - 50 kg

Leg extensions:
Set 1 - 6 reps - 40 kg
Set 2 - 6 reps - 40 kg
Set 3 - 6 reps - 40 kg
Set 4 - 6 reps - 40 kg

Leg curls:
Set 1 - 6 reps - 40 kg
Set 2 - 6 reps - 40 kg
Set 3 - 6 reps - 40 kg

Calf raises:
Set 1 - 6 reps - 79 kg
Set 2 - 6 reps - 79 kg
Set 3 - 6 reps - 79 kg