View Full Version : Quito's WOrkout log
03-09-2004, 12:04 AM
My log dont waste the braincells to read it lol. in case you really are bored and read this my lifts are gonna seem erratic cause I do physical labor for 9 hours a day and it just depends on what I do that day sometimes my shoulders will be toast, biceps are pretty much always a loss same with most of my back so thats that explanation I'll put diet up when I get it figured out. Also I lift in my...room so its pretty much all dumbells do to the lack of a spotter I could lift at a gym except for I'm gone from 6:30 am til 10pm which means all the gyms are closed.
DB flys: 15x10 10 sec. pause at bottom
DB press: 55x10,8,8
2 min rest between sets.
Incline DB: 50x10,8,7
Comment: I hate flys I'm sorry it doesnt matter how light I go it just rips apart my shoulders I'll pass. Another not is that I do my db press with my palms facing each other and go down as far as the dumbells will go which is why I use lighter weights.
Bunch of friggin garbage woke up late didnt get to pack all my food for the day = waste of day.
03-09-2004, 12:40 AM
Welcome to the site. What are your stats?
03-09-2004, 06:45 PM
19 years old, lifiting for 1.5 years, 5'10 170 lb's 12% bodyfat
Arms: 14" unflexed 15flexed
Shoulders: god only knows
same with legs
maxes: Bench 225
bb Row: 135 (I hate my back
03-09-2004, 08:22 PM
Some fly machines rip me up too. I find the fully extended arms machine version much easier on my shoulders.
Some people here use www.fitday.com to track their calories.
03-14-2004, 07:09 PM
then I had to speed to school curse you school for making me miss triceps.
My shoulders were killin me for 2 days afterwards I always used to do more weight but now I use lighter weight and go down as fas as possible and feel it alot more. diets still up in the air I'll call it bulking since I want to start cuttin at the end of april.
Deadlifts: 95x10, 115x10, 165x10, 185x6,6,6
one arm DB rows: 65x8,8,8,8
So deadlifts were interesting havent done them forever so I kind of experiment with weight and form and damn my back was pumped afterwards I didnt even have bb rows in me so I did one arms instead and pullups were a lost cause seein as how they were an afterthought.
03-16-2004, 12:42 AM
Flat DB Bench: 60x10 (new pr) :hump: , 8, 7
Incline DB: :shoot: 60x1(sonnuva), 50x8,6
that was all I had left in me doin 60's for that many reps took me out
Cardio: hour of basketball
1. 6 egg whites, 2 slices whole wheat bread, 4 pieces of ham, 1 piece of fat free cheese.
2. Protein shake: 2 scoops opt. nut. whey w/ .75 cup of milk
3. 1 large chix. breast, potato grilled
4. tuna sandwhich with/whole wheat bread
5. Corn bread, whey shake
felt good to go up on lifts need to figure out what to eat though thats just not enough its like...1700 calories a day hmm oh well maybe someone can give me a hand?
Achieve by: 5/1/04
75x8 for DB Incline
100x8 db row
and figure out an effective way to lift legs
get down to 10% bodyfat
03-17-2004, 12:38 AM
Tuesday: Shoulders and Triceps
Warmup: MPress: 60x10
DB Press: 45x6(PR),5,4
DB Side Laterals: 15x8,8,8
Tricep Push Backs: 45x8,8,8
Push backs felt awsome I think its a lift me and my buddies made up but i love the way they feel its hard to explain. You lay down on a bench with your head on the edge then you hold a barbell like its at the bottom of a full skull crusher (Bar behind your head) then you push back till right before your elbows lock and come back. Diet sucked today testing at school messed me all up then work did the same...then chocolate brownie cause I was pissed didnt help etc.
More Goals: 3/16/04
Get better at math so I can retest into higher classes save myself some cash
Get better at basketball
Cardio at least 3x a week
Eat clean 5 of 7 days a week at a minimum
get at least 1 gallon of water a day
03-17-2004, 05:02 AM
nice workouts so far, good luck with the new journal man
03-25-2004, 12:43 AM
frickin week of no workouts later.....
Back and Triceps
Cable Rows: 120x10, 105x10, 115x10 strip to 110x8
reverse grip pulls: 120x8, 125x10, 115x10
T-Bar Rows: whatever the bar weighs+50x10x3
Dips:weightx10x2 (the bars were to close hurt my traps like nothin else so that was that for that rack terrible so friggin narrow)
Skullcrusher, pushback, CGBP Giant Set (god this hurts)
30x10, 40x10, 35x10, strip30x10
really slow painful basketball:
I hate tbar rows and I hate the dip/pullup station terrible. The weights on the machines at the new gym are lots heavier or maybe i'm just not used to doing machines since its been 4 months but my buddy whos been lifting there for 2 months says they're definitly tougher than our last gym. And once again...i hate tbars
03-25-2004, 10:10 PM
Legs: (Good lord its been 4 months since I've lifted legs)
Bike: 15 minutes
1.Use fewer machines...the guys I lift with really seem to like machines they're huge and all and I'm not but I still dont like machines
2. F------ Diet I keep waking up 3 minutes before I have to be to work (Its a 10 minute drive do the math) and keep eating basically crap and not even enough crap at that
03-29-2004, 09:51 PM
Flat DB: 45x10,60x10,65x10(new PR), 70x8 (another PR lol), 70x6
Incline DB: 50x10, 60x8(new PR), 60x6
Pushups: 35xbodyweight easy
that was it all the cables were monopolized and thats the only way I like to do flys any other lifts I should be doing for chest?
03-29-2004, 10:10 PM
I hear ya about the job messing up your physique/strength goals. There's a black hole of 4 days each week I can't train my spinal erectors, or they'll protest all day.
Looks like you're doing well though. Just make sure you're eating enough! :thumbup:
03-31-2004, 12:21 PM
Back and Shoulders
Cable Row: 105x10,120x10x3
Reverse grip pulldown: 120x10x3
DB Press: 40x10, 45x10(PR), 50x8(PR),50x6
Side Laterals: 20x8, 15x8x3
Deads kick ass and I made my goal about 6 weeks early on them pretty sure I could have done more but I wanted to lift everything else and was running out of time. Shoulders felt good feelin them today for once.
04-11-2004, 10:40 PM
DB flat: 70x6+2 forcedx4
DB Incline: 60x6+2 forcedx3
Cable Cross: 40x10,50x10,55x10
decline flys: 20x10, 25x10x2
HS Wide Incline: 1 ppsx8x3 with 10 sec neg on last rep
225x6, 255x3, 255x2.5 (couldnt quite get it all the way), drop to 245X1
Reverse Grip Pulldowns: 135x8x3
DB Press: 45x10, 50x8, 6,6
Side Laterals: 20x8x3
had to go after that
DB Curl: 30x12 35x8,7,6,4
Tricep Pressdowns: 40x10, 50x10,10,8 drop to 40x10
Skullcrushers/CGBP/Pushbacks (tri-set): 50x10, 60x10x8
Sucks that the small barbells go by 10 lb jumps going up 20% on skullcrushers wasnt the greatest feeling and my technique wasnt all that stellar but 50 was just too easy I could have done it for about 15 reps oh well. I need to get my damn lifitng schedule back together the last 2 weeks have sucked between registration and being sick etc. This week I'm hoping to make it at least 4 days so I can actually get some legs in.
04-13-2004, 12:20 AM
DB Flat: 70x10 (yea baby), 70x8,70x7
DB Incline: 60x8,60x6,60x4+4 forced
DB Press: 50x9,6,6+2 forced
Cardio: Bike 15 minutes
Shoulders and chest on the same day are a bad idea for me apparently, cardio felt good stoked about my flat DB strength goin up still more the 10 tonight were with no spotter so it was all me which is always a good feeling.
04-15-2004, 12:29 AM
CGBP: 115x10, 125x10, 135x10
Skullcrushers: 40x12, 50x10x2
Rope Pressdowns: 60x7, 50x8x3
Bike: 10 minutes
04-15-2004, 09:32 PM
Deadlifts: 255x5(pretty easily could have gotten 6), 275x2, 275x1, 265x2
Reverse Grip Pulldowns: 135x10, 150x9,7
Cable Rows: 120x8,8,8 drop 105x6
cardio: 15 minutes bike
yet another PR on deads with 255 and 275 somewhat amusing lol dead tired tonight did 9 straight hours of table deliveries so that really kicked my ass oh well
04-29-2004, 12:31 AM
Like 5 years later I finally get a session in
Um I dunno I just lifted things
DB Curls: 45x7, 45x6, 45x5, 45x4
Clean and Jerks: 120x5,4,2,2,2,2
DB Shoulder Press: 45x6
Cardio: Stadium stairs: 8 minutes
Track: 12 minutes
Jog Home 5 Minutes
All I can say is ow and ow and dammit my traps hurt new PR on curls finally found my form instead of being all ultrastrict and my workout partners are really ****in me they've bailed on me everyday since last monday and they're my ride so today I was lounging around eating truffles and watching MTV...not even kidding and got pissed off and went to my room and kicked my ass felt good we shall see what tomorrow holds, later.
04-30-2004, 12:04 AM
Oh what the hell
DB Press: 75x7,6,6
Arms (sure why not)
Tricep Pressdowns: 70x6,6
umm Back yep....
Cable Rows: 135x8x3 new PR why not
Cardio: 45 minutes...sure of course do cardio all the time...riiight....
gee this no schedule thing is glorious what a damn week
05-04-2004, 12:40 AM
Deadlift: 135x10,225x6,275x3,2(dammit),1 (dammit)
Pullups: BWx8 (PR), 6,6
Cable Rows: 135x7,6,6
Reverse grip pulldowns: 135x8,8,6
Cardio: 20 minutes.
05-20-2004, 11:42 PM
DB Bench: 70x10, 80x10(PR), 90x6(PR)
DB Incline: 75x8,6 70x4
Cable Cross: 50x10,10,10
BB Strip Set: 195x2, 145x4, 95x6, barx20(ow ow ow ow)
yea my chest hurts
05-24-2004, 08:12 PM
No Gym today:
Ow.....this stuff is killer goto bodybuilding.com and check out Par Deuses article on clean cardio way better than running on a treadmill
05-24-2004, 08:20 PM
Congrats on the PR's and welcome.
05-25-2004, 12:30 PM
poor guy must be confused he posted in my journal........lol thanks man
06-02-2004, 11:56 PM
Shoulders (Why not?)
Military Press: 105x8,6,5
DB Shoulder Press: 45x8,6,6
DB Side Laterals: 25x8,8
ran: 6.5 miles
06-02-2004, 11:59 PM
ran: 6.5 Miles
Barbell Curl: 105x4 (sure why shouldnt that increase by 20 lb's?)
BB Curl: 65x12,75x10,85x10
Incline DB Curl: 30x10,9,9
Preacher Curl: 55x20, 65x12
06-03-2004, 12:12 AM
Train your legs d00d.
06-03-2004, 12:30 AM
I go ATF on cleans and run, the real issue is I'm only goin to the gym about once a week and I dont have that much weight at my house let alone a squat rack so its a real bastard every week I fantasize about training legs but it hasnt happened yet.
06-10-2004, 12:07 AM
Running: 5.5 miles
06-10-2004, 12:14 AM
and a week later....
Brazilian Jujitsu: 3 hours
Running: 2.5 Miles
Jujitsu: 4 Hours
Jujitsu 3 Hours
Man its really fun to beat up on each other and all but I really gotta get back in the gym........
07-16-2004, 12:11 AM
Flat BB: 165x5x3
Incline BB: 135x5x3
BB Row: 135x8x3
Deads: 215x10 235x8, 255x6
07-16-2004, 12:23 AM
DB Shoulder: 50x8, 55x8,55x8,55x4
Side Laterals: 25x8x3
Skulls/Pushback superset: 60x10x3
DB Curl: 40x9x2
07-19-2004, 11:16 PM
135x10, 155x10, 175x10, 195x10
just tryin to find the right weight...didnt work
Leg press: 3 ppsx15, 4ppsx12x2
01-03-2005, 10:52 PM
well hey 6 months and inumberable tragedies later I'm back
BB curl: 70x10, 80x8,2(wtf? lol), 70x6
01-04-2005, 11:00 PM
RG Lat Pulldowns:135x10,8,8
deadlift: 135x8, 225x6,4
HS Low Row: 1pps+25x10, 1pps+35x10, 1pps+45x10
T Bar Row: 45x4, 70x6
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