PDA

View Full Version : Da Cheats Log



Chronic
05-01-2006, 11:33 AM
Ok guys so school is finally out and I have some time to do this! I'm really excited because it will help me track my progress and keep my dedication.

My main goal is to make 200 lbs. I don't have a set date for that but I have gained about 15 lbs in the last month. I now waiver between 180-185. I workout at the local gym which is awesome because almost noone goes there so I never have to wait to use the weights.

Last time I maxed on lifts was last summer and I did:
bench: 215
squat: 300
hangclean: 230

We never maxed on deads in high school. As a matter of fact the most weight our teacher had us lift was 140 lbs on deads. I'm not sure why. I now do 285 with raps on my last set of 5 reps. So I think I could deadlift over 300.

Ok so I'm sure you've heard enough. Heres my workout for the day. Mondays I always do chest.

Flat Barbell Bench:

135 X 8 (warmup)
155 X 10
175 X 8
185 X 6
190 X 5

Dumbell Incline press:
30s x 8 (warmup)
45s X 10
55s X 8
65s X 6
70s X 5

Dumbell Flies Flat:
20s X 8
35s X 8
40s X 8
45s X 8

Dumbell Pullovers:
50 X 15
60 X 12
70 X 8
75 X 6

Cable Crossovers:
8 x 40
8 x 45
8 x 50

so this is my chest workout. I'm about to go do it right now. How do you guys think it looks?

Chronic
05-01-2006, 11:37 AM
heres my measurements:

as of today may 1st i have(not pumped):
33 inch waist
41 inch chest
14.5 inch biceps
12 inch forearms
scrawny 15 inch calves
23 inch upper leg
18 inch above my knee

-TIM-
05-01-2006, 11:43 AM
Looking good Chronic. You'll have 200 lbs before you know it. Nice chest session too.

Chronic
05-01-2006, 01:40 PM
Looking good Chronic. You'll have 200 lbs before you know it. Nice chest session too.

Thanks Tim. I had a really good workout on chest today and did 195 on flatbench for my last set 5 times. I haven't been getting enough sleep lately but now that schools out I got 10 hrs last night! I felt really strong today, probably because of all of the rest.

-TIM-
05-01-2006, 02:53 PM
10 hours is a lot of freakin' sleep. I don't think I could sleep that long if I tried. I didn't get to bed until 5:30 a.m. the other day and I still woke up before noon.

Chronic
05-01-2006, 11:03 PM
Tomorrow I will work my back. Heres the workout I will do:
I'm not sure about all of the weights after deadlift. I'll see how it goes.

Dead lift (with wraps):
8 X 185 (warmup)
10 X 205
8 X 245
6 X 265
5 X 290

Dumbell Row:
8 X 30 (warmup)
10 X 45
8 X 55
6 X 60
5 X 65

Seated Cable Row:
8 X 100
8 X 120
8 X 130

Lat Pulldowns:
8 X 120 behind the neck
8 X 110 in front
8 X 130 behind the neck
8 X 120 in front

Good Mornings:
3 X 10 with 50 lb barbell

Chronic
05-01-2006, 11:04 PM
10 hours is a lot of freakin' sleep. I don't think I could sleep that long if I tried. I didn't get to bed until 5:30 a.m. the other day and I still woke up before noon.

The last week i've only been getting probably 6 on average because I work every night and I was still in school. I'll start sleeping 8 now that I'm recovered

Chronic
05-03-2006, 09:21 PM
I missed my back workout yesteday due to the fact that I had to study for finals today. I have finals tomorrow again so I'll probably have to take a third day off in a row. I haven't done that since I started lifting again a few months ago. My knee/hammy has been hurting anyway so i probably need to take a week or two off of my legs.

Chronic
05-04-2006, 11:34 AM
I am getting that back workout in today. I can't wait for the pump. I plan to start putting my meals in here in the near futures.

Chronic
05-06-2006, 01:03 AM
Since today was Cinco De Mayo we had a huge party at On the Border and I made $383. not to bad for workin 10 hours.

Chronic
05-08-2006, 10:09 PM
Flat Barbell Bench:

135 X 8 (warmup)
155 X 10
175 X 8
190 X 6
200 X 5

Dumbell Incline press:
30s x 8 (warmup)
45s X 10
55s X 8
65s X 6
70s X 5

Dumbell Flies Flat:
20s X 8
35s X 8
40s X 8
45s X 8

Dumbell Pullovers:
50 X 15
60 X 12
70 X 8
75 X 6

dips
2 X 10

Chronic
05-10-2006, 03:22 AM
today i did shoulders:

well i thought this was called clean and press but according to the wbb site its not....

you clean the bar and finish off like shoulder press....
I did:

95 X 8 warmup
115 X 10
125 X 8
135 X 6
145 X 5

Supersets of Front Raises, Side Raises, and rear delt raises:
3 sets X 5 reps
15lbs

shoulder press
25 X 8
40 X 10
45 X 8
50 X 6

Shrugs seated:
3 X 10 at 135 lbs


abs: ab machine 3 X 10
balance ball 3 X 10 w/ 25 lb weight
situps decline 2 X 10

the workout today seemed okay, nothing special though

Chronic
05-10-2006, 03:24 AM
I'm dyin to work my legs out because they are my weakest body part but my knee just won't stop hurting. I guess I'll wait a few more weeks and see what happens. How much do personal trainers usually charge for a session? I wanted to do a leg session twice a month with one

Chronic
05-10-2006, 10:08 PM
I did back today:

Deadlift:
8 X 135
10 X 225
8 X 255
6 X 275
5 X 300

lat pulldowns:
10 X 100
8 X 110
6 X 120
5 X 130

Rows Machine:
85 X 10
95 X 8
105 X 6
115 X 5

Wide grip pullups w/assistance
3 X 8

Supermans:
3 X 10

Chronic
05-11-2006, 10:53 AM
Legs Day

I tried to do squats today but it hurt my arse too bad. The other night I was running out to my car from work in the rain and I tried to stop too fast. So I slipped and slammed right on my tail bone and squats hurt pretty bad today. Not to mention my knee that has already been hurting. So I went ahead and stopped squating and did hack squats. Still hurt the knee but not my arse at least

Hacks:
8 X 90
10 X 180
8 X 270
6 X 320
5 X 30

Leg Extensions (single leg):
8 X 50
10 X 50
8 X 70
6 X 80
5 X 90

Leg Curls (standing):
8 X 25
10 X 30
8 X 30
6 X 35
5 X 40

Leg Curls (lying flat):
one continuous set
170 X 3
160 X 3
150 X 3
140 X 3

It's nice to work my legs out again even though it hurt my knee. I think I'll just keep my leg workouts short to minimize the stress put on it

Chronic
05-12-2006, 01:08 PM
today i worked my biceps. They were pumped up more than they have ever been. I usually work them with my tris but I didnt today.

Incline Hammer Curl:
8 X 15
10 X 15
8 X 20
6 X 25
5 X 30

I did these pretty slow. 3 seconds down, 2 seconds up

Chinups (palms facing me):
set of 7, 6, 6
Did these extremily slow. Gave me a great pump.

DB Preacher Curls:
8 X 10
10 X 15
8 X 20
6 X 25
5 X 25

Cable Crossover Curls (high):
10 X 20
8 X 30
8 X 40
4 X 70, 4 X 60, 4 X 50, 4 X 40, 4 X 30, 4 X 20 (continuous)

Finished off with chinups til burnout.....only did 2 haha.

Eszekial
05-12-2006, 02:18 PM
Booo! All bicep day?! :D

Give your knee and your ass some time and hopefully they will come around.

Keep on smashing the weights and get your 8 hours!!! Crucial!

You'll be huge in no time.

Chronic
05-12-2006, 11:17 PM
Booo! All bicep day?! :D

Give your knee and your ass some time and hopefully they will come around.

Keep on smashing the weights and get your 8 hours!!! Crucial!

You'll be huge in no time.


Ezekial thanks man. I usually do an all arms day but I just didn't feel like it today. I got the best pump I've ever had though in my bi's

Chronic
02-11-2007, 09:25 PM
ah i found my log so i'm starting up again. here i go wish me luck!

Chronic
02-13-2007, 08:13 AM
I'm lifting shoulders and traps today. I'm not sure how much weight I'll be pulling because I haven't lifted in months. Heres my workout.

Military Press:
10X?
8X?
6X?
5X?

Shrugs:
10X?
8X?
6X?
5X?

Upright Row:
3 X5

Shoulder Complex:
front raises, lateral raises, shoulder press
3 sets/ 5 reps on each exercise