Guido's Training Log

[Guido]

December 15, 2004

Week 1

Hello everyone. I figured I would start my own journal after looking at everyone else's in order to motivate myself and track my progress. I've been lifting on and off for about 8 years, but on and off, and mixed with a LOT of hardcore cardio. I don't think swimming on a team for 5 days a week and running 5k's, 10k's and triathlons has helped me get big, but it's definately helped me stay lean! I've been roughly 140-146lbs since after high school, until recently when I've been consiously eating more and taking protein powder to gain weight. I'm now up to 152lbs at 5'8 1/2, the most I've ever weighed. Hopefully I will get some pics up soon so people can critique and comment. I'd like to know where I'm lagging and what my strengths are. Here are my measurements:

Wrist 6.5"
Chest 38" small I know
Biceps 14"
Forearms 11.5"
Waist 30"
Thigh 22"
Calf 15.5"

My workout routine is usually:

Day 1: Back/Chest
Day 2: light cardio
Day 3: Legs
Day 4: light cardio
Day 5: Arms/Shoulders
Day 6: light cardio
Day 7: rest

Anyway, here is my workout from Monday aka Chest/Back day:

Workout:
repsXweight

Dead Lift
WU 10x135
8x205
8x225
8x255

Bench Press
WU 10x135
8x165
8x175 (last 2 aided)
6x175 (last 2 aided)

Pull Ups
WU 10xBW
8xBW+25
6xBW+25
6xBW+25

Inc DB Press (lb=ea. arm)
WU 10x45
10x60
8x65
8x65 (failure!)

BO BB Row
WU 10x75
10x125
10x125
10x125

Chest Fly
WU 10x25
8x40
8x40
8x35

Abs
3 X (V Sit 20s, 10rest, PU 20, 10rest, Crunch 20, 10rest, PU 20, 10rest, Russian Twist 20, 10rest, PU 20, 10rest)

Cardio/Activities:
None

Other:
Stretching

Comments:
DL form getting better. This was only my 4th workout since I started doing them. I've already gone up 40lbs! I decided to rest Tuesday as I was still sore from an exhausting workout and didn't want to kill my legs for leg day tonight. Thanks for the format Canadian Crippler!

[ryuage]

good luck with your goals

[Guido]

Ok. Gonna go do some legs tonight. All hail the squat. Maybe tonight's the night I can do 2pps on my ATF Squats.

[getfit]

good luck guido

[PizDoff]

Stay dedicated!

[Guido]

Thanks, elP, Ryu, gf, Piz. Last night was good. Definitely had that drunken cowboy walk after last nights w/o and sore today, esp. my glutes.

[Guido]

It was very crowded last night (I work out at the University gym and it's on limited hours because of finals). I had to go out of my usual order since a large group of guys were using the power rack when I got there, so had to do squats and leg press last

Here is last night's w/o:

December 15, 2004

Workout:
repsXweight
bold #'s in () = PR

Seated Calf Raise
WU 10x55
10x105
10x105
10x115 (+10)

Cybex Leg Curl
WU 10x90
8x120
8x127.5
6x135 (+7.5)

Squat
WU 10x135
10x225
8x245
8x255
6x275 (+20)

ATF Squat
WU 10x105
8x135
8x155 (+10)

Leg Press
WU 10x500
10x550
10x570 (+2r)
8x590 (+2r)

Lunges w/ DB (45's)
x12
x12
x12 (Oh the burn! )

Abs
Crunches, V Sit, Russian Twist, Slow Crunches

Cardio/Activities:
None

Other:
Stretching

Comments:
Lots o' PR's today! Course I only really started lifting legs a couple months ago. I think I could do over 300 in squats soon for reps. The reason I couldn't get on the power rack at the beginning of my w/o is that these HUGE powerlifter guys were using it when I got there, with one of them building up to his 1 rep max. I'd say he was about 5'10, 220-240lbs. Anyway, he went for a 595lb squat and made it with ease. Then later I saw him go for 615 and he did it! His buddies were taking pics to commemorate the moment. All I have to say is

[Focused70]

What, no cookies?

Have a cookie.

Stash

[Guido]

Awww. Thanks, man.

[Guido]

I've decided to add a Fitday Journal to keep track of my food intake. As I'm bulking now I seem to be doing pretty well. Got almost 4,000 calories yesterday and already at 3,000 today, + lots of protein.

[Guido]

December 16, 2004

Workout:
cardio

Cardio/Activities:
Slow run 25 minutes (~2.5 miles)

Other:
Stretching

Comments:
Ran on the indoor track last night. It was pretty empty now that most finals are over and students are gone. Unfortunately after this week they'll be going to break hours, i.e. close at 8pm instead of 10:30. Blah. Same with the gym. They'll close at 7pm! Guess I'll just have to go there straight from work. On the postiive side, the newly expanded Campus Rec Center East will be finished by the middle of January. It will have expanded from 35,000 sq. ft. of space to over 110,000 sq. ft. Check it out here CRCE Expansion

[ryuage]

new gym looks like it will be real nice.

[Guido]

I can't wait. It looks like there will be at least double the equipment space.

[Coke]

Wish you well with the bodybuidling...you are starting nicely!!

[lilmase1153]

great start to a journal bro.. and nice lifts as well.. good luck guido

[Guido]

Thanks for the encouragement, lilmase and CoCoa. I've always been pretty athletic and have recovered fast so this is no problem for me. I've only started eating right (and enough!) in the past few weeks. I also changed my routine quite dramatically after reading this site. I'm sure I was overtraining before and so now that I've changed to more rest and better eating I've felt much better.

[Guido]

December 17, 2004


Arms and Shoulders!

Workout:
repsXweight
bold #'s in () = PR

Upright Rows
WU 10x50
8x90
6x90
6x90

BB Bicep Curl
WU 10x40
6x80 (+10)
6x80
6x80

French Press
WU 10x40
6x70 (+5) heavy!
6x65
6x65

DB Shrugs my traps are WEAK
10x80's (+5)
10x80's
10x80's

Alternating DB Hammer Curls
WU 10x20's
6x35's (+5)
6x35's
6x35's

Tricep Cable Pulldowns New Exercise!
WU 10x60
8x90
8x100
8x100

DB Lateral Raises
6x20's
6x20's
6x20's

supersetted w/

DB Rear Delt Raises
6x20's
6x20's
6x20's

Abs
Ab Machine
3x10x150lbs
Alternating Crunches, Russian Twists, V Sit

Cardio/Activities:
None

Other:
Stretching

Comments

A lot less people today! I think most of students have left for Christmas break, so I'll have the gym to myself for awhile. Sometimes it's good to be a townie now Did pretty good on my diet today, I'm pushing 4,000. I also gained another pound and a half since Mnday so this bulking thing seems to be working. Now 153.5lbs! Oh yeah, can some of you critique my w/o? I want to know if there is anything I should be doing different or if this seems good. Thanks. OK gotta eat...

[Canadian Crippler]

Our arm, back, and shoulder strength is very similar man, but you're definately up on me with chest and especially legs. Nice last few sessions, keep it up! You're diet looks in place aswell.

[Guido]

Thanks, Crippler. I certainly wish I was where you are when I was 15, though!

December 18, 2004

Workout:
cardio

Cardio/Activities:
Elliptical Trainer (35 minutes) on Level 16 (out of 20)

Other:
Stretching

Comments:
This was my first time using the eliptical. I normally do the bike if I'm not running or swimming. Not too bad once I figured out how to adjust the difficulty. I'm gonna have to shorten my w/o cycle some because I won't be able to w/o Thurs., Friday, or Saturday at the gym (that darn Christmas thing). I'll be doing chest/back tomorrow, rest on Monday, legs on Tuesday, and arms/shoulders again on Wednesday. Whew!

[lilmase1153]

nice w/o guido.. about your routine.. i think your doing too much rear delts.. upright rows 4 sets- reardelt db raises4- side lateral 4 sets(they do work your rear delts pretty hard).. thats about 12 sets taht all include your rear delts.. i would probly either choose db or bb upright rows for your delts and than trade off every other w/o.. just my opinoin though.. great work none the less

[Guido]

Thanks for the advice, lilmase. I'll take that into account in my next w/o. Maybe I'll leave out those sets of rear delt raises next time.

[Guido]

Okay. Sunday ended up being a rest day. My arms were still somewhat sore from Friday so I figured I should rest a bit more for chest/back day (today). I got in about 3,700 calories so good eating day. I'm still pretty close to meeting my goal of 3,500 to 4,000 cal per day. I did go out w/ friends last night and have a big 23oz glass of Sam Adams. Sometimes it feels so good to be so bad!

[Canadian Crippler]

That's not close to meeting your goal, that is meeting your goal. Just thought I'd point that out .

[Guido]

Thanks, Crippler. I have been doing pretty good on the diet overall. I'm going to weigh myself again today and I'm shooting for 155. Gonna try for max on Bench, as well. I'm hoping for 215 on that. Pray for me ppl.

[Stephen Riddington]

You're pretty strong, keep it up. Good Luck with your goals.