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mds_79
02-03-2002, 10:52 AM
I've decided that I need a log both online and in paper. This is the online version. I will buy a notepad for the paper version.

Stats

height: 5 11"
weight: 197 lbs
body fat: approx 25%
measurements: unknown

Goals

To get stronger and bigger, with not much concern for body fat.

Routine

day 1
weighted dips: 1x4-6, 1x8
pec deck: 1x5, 1x8
dumbbell press: 1x5, 1x8
tri ext: 2x6-8

day 2
rest

day 3
squat: 1x5, 1x8
leg ext: 2x6-8
leg curl: 2x6-8
calf raises 2x8

day 4
rest

day 5
chins 2x how ever many reps I get
row: 1x5, 1x8
shrugs: 2x8
lat pull down: 1x8
static holds 1x30-60s

day 6
rest

On the above routine all sets will be done to failure, with negatives being done on the first set of the first exercise on each day. With that being said, I have been training to failure and beyond since I first started and have found that it leads to a feeling of being burned out. So, one week I will train on the above routine and the next I will use the same exercises but will perform more sets not to failure. I may also add some push presses on day 1 depending how I feel.

diet
I will try to eat clean (meaning no candy and junk) and intake suffient calories. I will not be counting calories.

Fart Barker
02-03-2002, 01:11 PM
Originally posted by mds_79
To get stronger and bigger, with not much concern for body fat.


:strong: :)

mds_79
02-04-2002, 05:26 PM
Light Chest

dips: bwx8, bw+15x5, bw+35x1, bwx5
pec deck: 120x5, 120x5, 100x5
push press: 55x8, 95x5, 95x5, 95x5
tri ext: 15x5, 15x5, 15x5, 10x5

body weight: 200

I was wondering why chins and dips were getting harder. Turns out I'm gaining some weight. All of the above sets were not to failure. This was the first time I have performed push presses. I like em. Overall I kinda like these light days.

mds_79
02-08-2002, 08:34 PM
Light back & light legs

chins: bwx3, bwx3
lat pulldown: 100x8, 100x8
cable row: 3x90x8

full squat: 155x5, 185x1, 165x5, 205x1, 175x5, 225x1
bent knee good morning: 45x10, 95x8, 135x5

body weight: 205lbs

Well I missed wednesdays leg workout so I've had to combine both leg and back workouts. Overall it was a pretty good workout. I'm just getting back into full squating and my poundages have taken quite the hit. Full squating is much harder than squating to paralell. Today was also the first day I've done bent leg good mornings. They kick @ss! On a side note my body weight is getting out of control! This is the heaviest I have ever weighed. I've been eating like a pig and it shows!

mds_79
02-10-2002, 03:21 PM
****! I just typed out this whole thing out then accidentally hit the scroll thingy on my mouse and the funkn thing reset!


Heavy chest

dips: bw+35 x 6, bw x 7 (real slow eccentric)
peck deck: 140 x 6, 100 x 8
push presses: 115 x 3, 95 x 6
one arm tri ext: 20 x 7, 15 x 7

wieghed: 198

All in all it was a good workout. Turns out all that body weight I gained was just poo weight! Took about 5 dumps in the last two days. I feel so much better now! Strangely enough, cookies and chocolate aren't that good for the old bowels.

mds_79
02-12-2002, 04:34 PM
Heavy Legs

ATF Squats: 205 x 5, 165 x 5
Bent Knee Goodmornings: 135 x 8, 95 x 8
Leg Ext: 150 x 5.5, 130 x 5
One Legged Curl: 70 x 8, 70 x 5
Calf Raises: Rack x 5, 125 x 8 (Done with a slow eccentric tempo and pause at bottom)

Weight: Didn't get a chance because the gym was too packed

Only got 5-6 hours sleep last night, but all in all I think I had a good workout.

mds_79
02-17-2002, 02:49 PM
Heavy Back

Chins: bw x 7+2 neg, bw x 3+1 neg
cable row: 130 x 5, 110 x 6
wide grip pulldown: 110 x 8
shrugs 75's x 8, 75's x 6
db holds: 100 x 30s, 75 x 30s
wrist curls: 40's x 6
db curl 30 x 8, 30 x 8

weight: 197

mds_79
02-17-2002, 02:52 PM
light chest

dips: 5 sets of bw x 5
pec deck: 5 sets of 120 x 5
db oh press 3 sets of 35's x 5
db tri ext: 5 sets of 15's x 5

Both cages were in use so I was unable to do push presses. :(

mds_79
02-21-2002, 05:52 PM
Light Legs - Feb 20
(no sets to failure)

ATF Squat: 5 sets of 175 x 5
bent knee good morning: 2 x 95 x 5
leg ext: 5 x 110 x 5
leg curl: 3 x 50 x5
calf raise: 75 x 5, 125 x 185 x4, 125 x5


wieght: 197

mds_79
02-25-2002, 05:20 PM
Light Back - Feb 21
(no sets to failure)

chins: 3 sets bw x 4, bw x 2
cable row: 5 sets 120 x 5
wide grip pull down: 120 x 5, 110 x 5, 3 sets 100 x 5
db shrugs: 4 sets 75's x 5
db curl: 4 sets 30's x 5
db static holds: 80's for 1 min

wieght: 197

Barely had any sleep last night which sucked the big one. But I was happy with my workout. I actually got my girl to join the gym on sunday and today was here first day. Today she did all cardio but she's gonna be hitting the iron every once and awhile too.

mds_79
02-25-2002, 06:17 PM
Heavy Chest - Feb 24

dips: +45 x 4+1 neg, +10 x 6
pec deck: 180 x 4, 140 x 5.75
db OH press: 45 x 6, 40 x 4
db tri ext: 25 x 2, 15 x 11

I hit my goal of doing dips with a plate. It was a really good workout and I am quite pleased. When i was there I saw a friend doing neck deadlifts. They looked pretty hardcore. He bought this harness that fits like a hat with straps to attach weight to from ironmind. It's guarenteed to hold a 1000 lbs.

weight: 200

mds_79
02-25-2002, 06:26 PM
For those of you who are reading this, I know what you must be thinking. "Those lifts are insane! There's no way those are his actual poundages!" Rest assured, as impossible as it may sound these numbers come right out of my "NO PAIN NO GAIN!" training journal. :) haha

mds_79
02-27-2002, 08:30 AM
Heavy Legs

ATF Squat: 210 x 5, 185 x 5
leg ext: 150 x 5, 110 x 6.5
1 leg curl: 90 x 5.5, 70 x 10
calf raise: 187.5 x 6

I might have been able to get 6 with 210 but I forgot to set the pins and was afraid I would get stuck at the bottom. The gym was so packed that I couldn't get in my sets of goodmornings. I hate when the gym is packed, it get way to hot in there.

mds_79
03-01-2002, 07:36 PM
Got my Captains of Crush gripper in the mail last night. I ordered the trainer. No real workout today, just did a bunch of sets with my new gripper. Gonna train back and bis tomorrow.

mds_79
03-15-2002, 11:20 AM
Originally posted by mds_79
Gonna train back and bis tomorrow.

Well I didn't end up doing back the next day. Been pretty busy lately and as a result have been slacking on my training.

Back - Mar 11

chins: bwx7+2
lat pulldown: 130 x 6
cable row: 140 x 4, 120 x 6
DB shrugs: 80's x 9, 80's x 6
DB curls: 40's x 5, 30's x 8
DB static holds: 100's x 45s

Well it's been 18 days since my last heavy back workout. I sure as hell didn't gain any strength but I didn't loose any either.

Note: Must train more frequently.

mds_79
03-15-2002, 11:25 AM
Heavy Chest - Mar 13

Dips: +45 x 4, +25 x 4
Pec Deck: 180 x 5, 140 x 4
DB OH Press: 50's x 3.75, 40's x 4
DB Tri Ext: 20's x 7+1, 20's x 4

mds_79
03-28-2002, 08:20 AM
Legs - Mar 15

ATF Squat: 185 x 1, 225 x 1, 225 x 1, 225 x 1 (not to failure)
leg ext: 170 x 6, 150 x 6
one leg curl: 90 x 9, 90 x 5
calf raise: 187.5 x 5

mds_79
03-28-2002, 08:24 AM
[b]Light Back - Mar 22{/b]

chins: 4, 4, 4
dips: 5, 5, 5
cable row: 110 x 5, 110 x 5, 110 x 5
db press: 40 x 5, 40 x 5, 40 x 5
pec deck: 140 x 5, 140 x 5
db curl: 30 x 5, 30 x 5

Note: All sets done with less than one minute rest

mds_79
03-28-2002, 08:28 AM
Light Legs - Mar 25

leg press: 360 x 5, 450 x 1, 540 x 1, 630 x 1, 720 x -, 360 x 1, 360 x 5 - less that one minute rest between sets
one leg curl: 70 x 5, 70 x 5, 70 x 5
ATF Squat: 185 x 5, 185 x 5
leg ext 120 x 5, 120 x 5
calf raise: 150 x 5, 150 x 5, 150 x 5

Couldn't do squat first today because one of the cages in the gym is broken and the other one was occupied. This was the first time I've done legs presses in about a year.

mds_79
03-28-2002, 08:32 AM
Heavy Back - Mar 27

chins 6.75, 3
cable row: 150 x 4.5, 120 x 6
db shrugs: 90 x 5, 75 x 6
db curls: 40 x 4.5. 30 x 6
static holds: 100's x 50s

Weight: 205

mds_79
03-29-2002, 12:54 PM
Heavy Legs - Mar 29

ATF Squats: 225 x 3 +1 neg, 185 x 3 + 1 neg
BL Good Mornings: 135 x 5, 135 x 5 - not to failure
one leg curl: 110 x 5, 90 x 5
leg ext: 170 x 6, 150 x 6
calf raise: 187.5 x 6, 150 x 6

Overall good workout today. I'm still trying to get the hang of good mornings. I had my gf watch to see if I was rounding my back but she's somewhat of an unreliable source when it comes to these matters. Oh well.