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Thread: My Lifting Log....

  1. #1
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    My Lifting Log....

    I've been looking at this site a very long time but have honestly hardly ever posted anything. Decided i would start keeping a log on this site to get some feedback and tips if possible...I have one on Fortified already.

    Just some quick info...In the last 9 months i've went from 148-152 to 170-175 in weight. My numbers have increased dramatically but still nothing impressive. I'm 5'6 and hope to do some raw meets sometime in the future at maybe 148 or 165.

    Been following the same routine for last couple months and have been gaining nicely on it so i'll continue until i quit gaining.

    Today 12-31-09 December, thurs

    Bench
    -used a fat bar
    45x25
    95x8
    135x5
    185x2
    205x1
    225x1
    255x1

    185x5
    190x5
    195x5
    200x5
    205x5
    185x11 close-grip PR

    Squat
    45x12
    95x10
    135x8
    185x2
    225x1
    245x1
    265x1

    220x5
    225x5
    230x5
    235x5
    240x5 PR
    135x10

    DB Incline - steep
    60x8
    65x8
    65x8
    65x8
    65x8

    DB Flat Flys
    30x8
    30x8
    30x8
    30x8

    DB Lunges
    25sx20 steps
    Last edited by vince318; 12-31-2009 at 12:13 PM.

  2. #2
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    Friday- January 1, 2010

    Wide-Grip Chins gonna kinda do a 5, 3, 1 type thing with these
    bw+5x5
    bw+15x5
    bw+25x7
    bwx10 hammer grip..easy

    BB Rows
    135x8
    185x8
    205x8

    Dips
    bwx10
    bw+45x8
    bw+100x8 PR

    Standing DBX
    55x8
    80x8
    95x6
    70x15.5.4 (24) rp

    Pushdowns

    120x12
    120x12
    120x12

    Ez Preacher Curls
    35x8
    90x11 pr
    70x15.5.4 pr
    (24) rp

    Glute-Ham Raise
    bwx10
    bwx10
    bwx10

    Decline Situps
    25 behind head 3x8

  3. #3
    WBB Team Captain Coke's Avatar
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    Good luck with your goals man, off to a great start.

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    Monday...January 4th, 2010 changed it up a bit tonight and did deadlift...this is the first time i've done it in about a year and did everything beltless and no straps or anything...was pleased with my strength


    Bench
    45x20
    95x8
    135x7
    185x2
    205x1
    225x1
    255x1

    190x5
    195x5
    200x5
    205x5
    210x5
    185x12 PR close-grip

    Incline DB
    - Steep
    60sx8
    65sx8
    70sx8
    70sx8
    70sx8

    Deadlifts - conventional
    135x5
    185x3
    225x3 double overhand til here
    275x1
    315x1
    365x1 (+20 all time PR)
    385x1 (+40 all time PR)


    Deadlift standing on 2 45 plates - conventional still
    185x8
    205x8
    225x8 all double overhand til here
    245x8
    265x8 dead stop on all reps on this set

    Squat
    45x10 front squat
    95x12 front squat
    135x8 back squats now
    185x3
    225x3

    was very pleased with workout today....I wanted to work up with front squats only but my wrist hurt like hell just from the set of 95 lol so i figured i would play with that another time...will probably try 405 next time as well...the 385 went up as fast as the 315 lol but i can tell im kinda weak off the ground and wanted to just save it

  5. #5
    WBB Team Captain Coke's Avatar
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    Wow dude, packed a big punch with that effort!

  6. #6
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    Thanks Cocoa...Lol i think running long distances is stupid, but im in the military and they dont so the lifting kinda sucked today...

    ran 4 miles or so...then walked to the gym 30 min later

    Tuesday - January 5, 2010

    Wide-Grip Chins
    bw+15x3
    bw+25x3
    bw+35x4 lmao..horrible

    Rear Delt Machine
    2x8

    DB Rows
    85x25/25

    BB Nose-Breakers
    45x10
    65x10
    115x10 PR
    85x16.5.4 (25) rp

    Ez Preacher Curls

    35x8
    90x10
    75x11.4.4 PR (19) rp

    DBX - these are just 2 hand DB extensions overhead
    75x12 PR

    i got PR's, but im sure they would have been better under better circumstances.....i've been under 20 carbs last 3 days and sore as hell from yesterday's workout and the 4 mile run did not help lol.....

  7. #7
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    Wednesday 1/6/2010

    2 mile rune

  8. #8
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    Nice job man, keep raising up.

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    Friday - January 8, 2010....felt pretty beat up still from cutting weight all week and the running crap but lifted anyway...

    Bench

    45x20
    95x8
    135x5
    185x2 heavy lol wtf ..
    205x1
    225x1
    255x1 felt heavy but an easy rep

    195x5
    200x5
    205x5
    210x5
    215x5 everything felt heavy but went up easy
    185x10 close-grip

    Squat
    45x10
    135x5
    135x5
    135x5
    185x3
    185x3
    225x1
    255x1

    225x5 everything felt heavy but i tried to keep tight and push out everything
    230x5
    235x5
    240x5
    245x5 PR 5th rep was the ugliest ever lol.....they were all sunk completely to ankles but the last rep my abs gave and damn near lost it forward and instead of just dropping it i still pushed it up like an idiot...im counting it though because everything i did tonight felt really heavy and i know ill do better after a few days of complete rest
    135x10 paused last 1 5 seconds at rock bottom

    Seated BNP
    45x8
    95x8
    105x8
    115x8
    125x5
    125x5

    Glute Ham Raises

    bwx10
    bwx10
    bwx10

  10. #10
    WBB Team Captain Coke's Avatar
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    Doing great bro, killer volume with solid numbers.

  11. #11
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    Saturday- January 9, 2010

    BB Rows

    155x5
    185x5
    205x5
    225x5
    225x5
    225x5
    225x5
    225x5

    Pulldowns

    120x8 behind the head - wide grip
    135x8 " "
    150x8 close-grip underhand to upper abs
    180x5 " "
    195x5 " " pr of some sort on these last 2 sets

    Rear Delt Machine
    3x8

    BB Nose-Breakers
    45x10
    65x10
    100x8
    120x7 pr
    115x6
    115x6
    115x6
    115x6

    Pushdowns
    5x8

    Overhead Rope Ext

    90x12
    90x12
    90x12

    Standing BB Curls

    45x8
    95x8 pr
    75x13.4.3 pr
    (20) RP

    Chins

    bwx8 close hammer-grip...was dead, just did to finish off back / arms

  12. #12
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    Super session guy, nose breakers rock, lol.

  13. #13
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    been having to run A LOT lately and as a result my legs / lower back is fatigued as all hell and killing me ....tried to squat tonight though and it was a no go

    January 12, 2010


    ran 1.5 mlies today goin back in forth between sprinting and jogging then did a buncha random bodyweight exercises.....went to gym afterwards...lower back is killing me and squats just didnt wanna work today

    Bench

    45x20
    95x8
    135x5
    185x2
    205x1
    225x1
    255x1

    200x5
    205x5
    210x5
    215x5
    220x5 PR
    185x10 close-grip

    Squats felt bad and 135 felt damn heavy ...all this runnin has my legs/lowerback fatigued as all hell
    45x15
    135x5
    135x5
    185x3
    225x1
    230x2...just quit...thought maybe i would skip the warmup and try to go straight to sets but no go

    Incline Bench
    -closer grip
    155x8
    165x6 pr
    175x5 pr
    185x3 pr


    inclines are only PR's because that's the first time i've ever really worked up a little heavy on them or did them in a long time.....bench was easy considering how bad i felt but whatever

  14. #14
    WBB Team Captain Coke's Avatar
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    Probably best to go much lighter on squats after running depletion, still did fine..props on the benching PRs.

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    Wednesday- January 13, 2010

    Squats
    45x15
    95x10
    135x5
    185x3
    225x1
    255x1

    230x3
    235x3
    245x3 everything felt soooooo heavy lol but i just dropped to 3's and worked up to last weight i did 5 with

    BB Rows
    155x5
    185x5
    225x5

    Rear Delt Machine
    6x8-10

    Pulldowns
    105x8 wide grip behind head
    135x8 " "
    150x8 close reverse grip
    165x8 close reverse grip

    BB Nose-Breakers
    45x10
    95x10
    95x10
    95x10
    95x10
    95x10
    95x10
    95x10

    DB Hammer Curls

    35sx15

    BB Curls
    45x8
    95x9
    75x13.5

    forgot to post this workout from last week...i felt so beat up during it and aggravated...prolly why lol

    here's the one from today

    Monday- January 18, 2010



    Bench
    45x20
    95x8
    135x5
    185x2
    205x1
    225x1
    245x1
    265x1 PR smooth and solid...had more here!!!!!

    205x5
    210x5
    215x5
    220x5
    225x5 PR

    Squats
    45x12
    95x8
    135x8
    185x3
    225x1
    245x1
    265x1 very solid n strong

    240x3
    245x3
    250x3 these were actually easy reps..my all time pr is 255x3 so im hoping to pass that in the next few workouts

    185x5
    185x5
    185x5 these 3 sets were done as explosively as possible basically in the hole til about 3/4 the way up without locking out....60 second rest interval

    DB Incline
    60sx8
    65sx8
    70sx8
    75sx6

    Shrugs
    225x10
    225x10
    275x10 mix grip
    275x10 mix grip
    185x20 normal grip

    amazing what 4 days of no running and lifting does ...shoulders still kinda achy but otherwise felt good today

  16. #16
    WBB Team Captain Coke's Avatar
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    Damn dude, you are ridiculous, lol.
    Last edited by Coke; 01-18-2010 at 08:00 PM.

  17. #17
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    Tuesday - January 19, 2010

    Chins - close-hammer grip
    bwx8
    bw+25x8
    bw+45x3
    bw+10x10

    Rear Delt Machine

    5x8

    DB Rows
    80x10/10
    80x10/10
    80x10/10

    BB Nose-Breakers

    45x10
    65x12
    100x8
    100x8
    115x6
    115x6
    125x4
    125x4

    DBX
    50x10
    55x12
    65x12

    BB Curls
    45x8
    95x10 some cheat pr though lol
    75x11.5.4.3 bout 15 second rest in between

    AB Pulldown
    x10
    x8 just picked 2 random heavier weights

    lol chins felt heavy and i was wondering why...i weighed 182 after workout...heaviest i've weighed in over 4 years although im still taking creatine and coming off a 4 day carb load lmao....after i peak this routine i think im goin to a 5, 3, 1 split to allow more days rest and start doin deadlifts more than once a year lol..also goin to drop back down to around 160-165 and stay

  18. #18
    WBB Team Captain Coke's Avatar
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    Pretty good workout overall.

  19. #19
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    thanks Cocoa

    Wednesday - January 20, 2010

    3 mile run up and down hill
    Buncha Abs

  20. #20
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    Friday - January 22, 2010

    Bench

    45x20
    95x8
    135x5
    185x2
    235x1
    265x1 heavier than last time

    210x5
    215x5
    220x5
    225x4 blah
    160x13 close-grip
    160x10 close-grip

    id been up a very long time and tried to force the workout.....ill go in tomorrow and do squats / some incline then back / arms the next day

  21. #21
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    Saturday - January 23, 2010

    Incline Bench-
    45x10
    135x8
    145x8
    155x8
    165x8 pr
    175x6 pr

    Squats
    45x12
    135x8
    185x3
    225x1

    245x3
    255x3
    260x3 pr these were nice and smooth...3rd slowed just a bit

    185x5
    185x5
    185x5
    185x5 60 sec rest intervals..done explosively as possible from in the hole to 3/4 way up

    Standing BNP
    45x10
    95x10
    95x10

    GHR
    bwx10
    bwx10
    bwx10

    super set with

    AB pulldowns
    x10
    x10
    x14

    felt much better today than yesterday...one of these days im gonna listen to myself and just go a day later...

  22. #22
    WBB Team Captain Coke's Avatar
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    Nice job with the back-to-back efforts.

  23. #23
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    thanks cocoa!

    Sunday - January 24, 2010


    BB Rows

    155x5
    185x5
    205x5
    225x6
    225x6
    225x6
    185x10

    Chins- close hammer grip

    bwx12
    bwx12

    Shrugs- double overhand just to work on grip some
    135x10
    185x25
    225x15

    Dips

    bw+45x8
    bw+90x8
    bw+90x8

    DBX
    65x8
    75x8
    80x8
    95x7 pr

    Overhead Rope Ext

    90x12
    105x12
    120x8

    EZ Preacher Curls

    45x8
    95x6 pr
    75x12.4.3 pr (19) rp


    Preacher Machine - 1 arm curl
    30x10 each arm
    30x10
    30x10

  24. #24
    WBB Team Captain Coke's Avatar
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    Fine and thorough session Vince.
    Last edited by Coke; 01-24-2010 at 01:41 PM.

  25. #25
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    Wednesday - January 27, 2010

    Bench
    45x20
    95x8
    135x5
    185x3
    205x1
    225x1
    265x1

    210x5
    215x5
    220x5
    230x5 PR
    185x10 close-grip

    Squats
    45x10-15
    95x10
    135x8
    185x3
    225x3
    245x3
    265x3 PR

    Incline Bench
    135x8
    145x8
    155x8
    155x7

    Shrugs

    185x25
    185x25
    225x15

    GHR
    bwx10
    bwx10
    bwx10
    bwx10
    bwx6 +4

    AB pulldowns

    x10
    x6 heavy as hell

    felt good today...did a lap on the track then a few sprints before (mandatory lol) waited an hour before goin to the gym

    lol shoulder was bugging me on bench but felt good warming up...when i got to 220 it was harder and i got pissed cuz i thought i wouldnt do 225x5 again lol so i just loaded 230 n said to hell with it....psychin up works lol, i got it without even grinding the 5th rep...dropping to 3s now though

    squats felt good and strong maybe 275x3 soon if my eyeballs stay in my head lol....shrugs were just for grip again double overhand and GHR im gonna keep doin and add weight eventually...

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