View Full Version : workout journal

big calvin
11-29-2005, 09:09 AM
11/28/05 - first day back in the gym after long layoff
bb flat bench press 95x12,135x8,185x5,185x5,185x5
db incline bench press 30x10,40x10,40x8
bb front military press 65x10,95x8,95x8

left early was suppose 2 do side laterals and 1 tricep exercise

11-29-2005, 10:23 AM
have fun with it, and stick to it. what's your routine like?


big calvin
11-30-2005, 09:36 AM
im going to be going 3-4 days per week i havnt split up the days yet but either push/pull/legs or arms/legs/chest & shoulders/back

im going 2night to do arms :)

big calvin
11-30-2005, 08:31 PM
man i had a greaaaaaaaaaaaaaaaat day today... arm day of course it was good lol man i just got out of the gym and i cant say i ever felt this good (not the heaviest ive gone but it just felt good)

barbell straight bar curls 45(bar)x10,65x10,95x5,95x5,95x5
hammer curls 40x5,40x5,40x5(right 4 on left)
pulley pushdowns 60x10,80x10,100x6(went 2 heavy),90x6,90x6
rev. pushdowns 60x10,60x10,60x11(rest pause on last 2 reps)

big calvin
12-04-2005, 03:10 PM
good day 2day did legs

barbell squats 95x10,95x10,135x6,135x5,185x3
leg extensions 80x12,80x10,80x10,80x10
standin one legged curls 30x8,30x7,30x5
machine ab crunches 3x15

12-04-2005, 05:08 PM
Off To A Good Start

big calvin
12-07-2005, 08:03 PM
thanks :)

barbell flat bench press 85x10,135x8,185x5,225x3*drop set 135x12
incline machine press 90x10,90x10
behind the neck barbell press 65x10,85x8,85x8
dumbbell side laterals 15x8,15x6,15x6

big calvin
12-09-2005, 09:36 AM
did back and biceps last nite.. it was ok but i never can really "feel" my back like today its not even sore :( i kno soreness doesnt mean it was worked but my first back workout n a long time and no soreness?

wide grip pulldowns 60x12,100x10,150x5,150x5
machine seated rows 100x10,100x8,100x8
close gril pulldowns 120x8,120x8
bb curls barx10,45x8,95x3 :(
hammer curls 40x6,40x6*drop set 20x12

big calvin
12-12-2005, 08:33 PM

bb squats 95x10,115x8,135x5,185x6,135x12(this last set felt so good)
front squats 95x5,95x5,95x5
stiff leg deadlifts 95x8,95x7,95x7(this also felt great no more leg curls stiff deads only!)
standing calf raises 150x10,150x10,150x8

overall i feel great right now.. didnt do more weight but i left the gym feeling so much better then the last week leg day

big calvin
12-13-2005, 05:22 PM
Bb Bench Press 95x10,135x10,185x5,225x4
Bb Incline Press 95x10,135x8,135x8
Bb Behind The Neck Press 95x8,115x5,115x5
Bb Wide Upright Rows 65x10,95x8
Bb Close Grip Bench Press 95x10,135x8,185x5

Pretty Good Workout Id Have To Say Best One So Far For Chest,delts,triceps

big calvin
12-14-2005, 10:27 PM
10xxxxxxxxxxx better workout then before damn it was just great i squeezed each rep at the bottom and wow... no pump but i left feeling like i actually did back which doesnt happen much!

wide grip pulldowns 80x12,120x8,150x8,180x5*drop set 150x5
one arm dumbbell rows 45x8,55x6,55x6
close grip pulldowns 120x8,150x4
dumbbell alternate curls 25x8,50x4*drop set 40x3
rev. barbell curls 55x12,75x10,75x10
wrist curl machine 150x8,150x8


big calvin
12-16-2005, 07:20 PM
WOW i think i might respond better to hitting a muscle more often then once a week cause i hit legs today and WOWWWWWW alot stronger and felt real good!

squats 95x10,135x8,185x8,225x5!!!
front squats 95x8,135x6
leg press 390x12... i hate leg press so i stopped here
stiff leg deadlifts 135x10,155x8 i felt so strong on this exercise
standing calf raises 200x8,200x8

im on my way back baby!!! :)

12-16-2005, 08:47 PM
Workouts are looking real good Calvin, keep it up.

big calvin
12-17-2005, 12:58 AM
thanks matt... if anyone else wants 2 add a comment id appriciate it gets me motivated so comment all u want guys lol

big calvin
12-18-2005, 03:45 PM
it was a ok workout but i think i might increase reps(maybe).. my ego is getting getting a workout but not my muscles so... maybe lay off more more more weights and just work with the same ones for more reps then increase as i go

bb bench press 85x10,135x8,185x5,225x4*drop set abo0ut 15 sec. rest 135x16
bb incline press 85x8,135x6,185x4(had 2 stop here the seat was sliding down and 4-5 was about the most i was gonna get
behind the neck bb press 85x8,105x6,105x6
military press 105x8,105x8
close grip bench press 135x10,185x8,185x8

12-18-2005, 06:26 PM
benching is looking great, i reckon u should keep 1 low rep set for strength but thats just what i do so...

12-19-2005, 12:32 AM
thanks matt... if anyone else wants 2 add a comment id appriciate it gets me motivated so comment all u want guys lol

sure thing.....journal looking good man, lifts progressing really well, keep up the solid work

and just because people aren't posting does not mean we aren't watching...maw ha ...ha

big calvin
12-20-2005, 09:37 AM
matt: thanks matt ...i was thinking the same thing 2-3 warmup sets, 1 low rep set,1 higher rep set

sidior: lol thanks man

i just saw something that i messed up one my behind the neck press isnt 105 i did the math wrong its 115(1-25 and 1-10 on each side is 35+35+bar(45)=115 for 6 reps.

today im planning on doing back and im going to try new exercises, underhand shoulder width pulldowns and maybe barbell rows to lower chest

big calvin
12-20-2005, 10:31 PM
greeeeeat day man i love training back lol

ez curl bar attachment underhand pulldowns 80x10,120x8,150x6,150x5,150x6
db one arm rows 55x8,60x6,60x6
db one arm curls 20x10,50x6*drop set 30x5
db shrugs 55x18!!! lol

i gotta say those rev. grip pulldowns are insane...the stretch and contraction is ...just wow...my back workouts are getting better and better i actually feel my back "tired" lol

12-21-2005, 01:54 AM
Back workout looks intense man, keep up the good work.

big calvin
12-22-2005, 12:41 AM
it was a ok leg workout i left early because my back started feelin bad after i tried the stuff leg deadlifts (prolly cause i worked back yesterday so lesson learned...have a rest day after back) and also my knee wasnt feeling good which is why i did 2 sets of 95lbs but after stretching it felt good

squats 95x8,95x5,135x5,185x5,225x6*drop set 135x10!!! now this was insane!!!
front squats 135x5,185x3!!! yea baby!!
stiff leg deadlifts 135x5(left at this point)

ive always thought hittin a muscle once a week was best because of recovery and all that but im really starting to think every 5 days is nice...so i might take 2 days off and start a chest,back,delts day 1 and legs n arms day 2 every other day routine... maybe we will see lol

big calvin
12-28-2005, 11:24 AM
havnt ben going to the gym the past couple days i got sick or a cold i dont kno were (i think it might have ben from the gym... 2 many germs there lol) im feeling a little better today but im going to hold off most likly till monday(i owe gym fees lol) so i will post up then.

big calvin
12-30-2005, 08:29 AM
weighed myself this morning .... 375 :):):) lil less then before so not bad lol on my way down! gym not yet but im feelin much better just have my ears clouded but after this weekend i should be good to go! :) i also stopped at gnc to see about some protein and i think im gonna buy a couple cases of muscle milk ;)

big calvin
06-03-2008, 06:38 PM
back in the iron game...i had stopped going to the gym for well about 2 1/2 years but im back in it and more serious about weight lifting. maybe its my age but im not getting younger and i dont want to be another year weighing close to 400lbs and not being able to bench my own weight. im married now,working fulltime and going to school full time. its all about me this time. i want it. i eat alot better than i use to. brown rice,chicken breast, wheat bread, oatmeal but i just eat too much of them. im 385lbs and really want to be under 300lbs before this year ends. so my goal is to be 300lbs and get my 3 lifts over 365 each. here we go. i have been going the past 2 weeks and im happy to see my strength isnt so low but not what it use to be. ill get there again.

barbell flat bench press 95x12, 135x10, 185x8, 225x5
barbell incline bench press 95x10, 135x8, 185x6
peck deck 100x12/ 150x10, 150x10
front military press 95x10, 135x8, 135x8
smith behind the neck press 135x10, 135x10, 135x10
tricep pushdowns 100x10, 150x10, 150x8

Jorge Sanchez
06-03-2008, 06:45 PM
Good for you for trying to get yourself back in shape. The numbers look solid. Just take it easy at first and don't hurt yourself. Keep your diet in order and stay consistent and you'll start shedding pounds like you wouldn't believe. Good luck.

big calvin
06-07-2008, 07:15 PM
Thanks Jorge.

6/7/2008-quick workout
wide pulldowns 121x10, 142x10, 164x8
seated cable rows 121x10,142x8,142x10
hammer strength seated rows 90x15,180x12,270x8

big calvin
06-11-2008, 06:22 AM
no energy at all this morning...

bench press 95x12,135x10,185x8,225x5 no increase :(
incline bench press 135x10,135x8,135x8
hammer strength military press 90x10,180x6,230x4 this exercise felt good
dumbbell side laterals 20x8,30x8,30x8 drop set 25x4 drop set 20x4