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Thread: PL87's Training Journal

  1. #26
    Senior Member getfit's Avatar
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    Girl you Rock big time!
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

    You be quiet or i'll clean and press your narrow francophone self-Callahan

    Lift for gains,not glory.Control your ego and the weight

    What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield

    You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
    Hot in terms of both speed and... well new hotness- Stash

    gain 50lbs-Anthony

  2. #27
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    I had to work long hours the last 3 days straight and yesterday I walked at least 10miles if not more at work. Needless to say I hate that job. At least I get to eat often in between though.

    Also, I was looking through some of my old lifting journals today, and that's how I got the idea for this workout, as well as some ideas for what I'll be doing in a few weeks.

    07/31

    Barbell Curls
    50x8x2
    70x8
    90x6
    110x3 PR
    115x2 PR
    100x5

    Skullcrushers
    50x8x2
    70x8
    90x8 PR
    110x4 PR
    115x3 PR
    100x6 PR

    Hammer Curls
    50sx8
    55sx8 PR
    60sx6
    65sx5 PR
    70sx3
    60sx5

    Tricep Pushdowns (Close-Grip Angled Bar on lat pulldown)
    50x12
    75x10
    100x4 PR
    100x4
    100+5lbs.x2 PR
    75x16 PR

    Weight: 231lbs.
    Grade: A
    Time: 2hrs.

    Comments: Only thing I have to say is everything went extremely well today. Just basic biceps/triceps work. PRs on everything.

  3. #28
    Resident Dick #2 LiftingKid's Avatar
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    Quote Originally Posted by POWERLIFTER87
    I had to work long hours the last 3 days straight and yesterday I walked at least 10miles if not more at work. Needless to say I hate that job. At least I get to eat often in between though.

    Also, I was looking through some of my old lifting journals today, and that's how I got the idea for this workout, as well as some ideas for what I'll be doing in a few weeks.

    07/31

    Barbell Curls
    50x8x2
    70x8
    90x6
    110x3 PR
    115x2 PR
    100x5

    Skullcrushers
    50x8x2
    70x8
    90x8 PR
    110x4 PR
    115x3 PR
    100x6 PR

    Hammer Curls
    50sx8
    55sx8 PR
    60sx6
    65sx5 PR
    70sx3
    60sx5

    Tricep Pushdowns (Close-Grip Angled Bar on lat pulldown)
    50x12
    75x10
    100x4 PR
    100x4
    100+5lbs.x2 PR
    75x16 PR

    Weight: 231lbs.
    Grade: A
    Time: 2hrs.

    Comments: Only thing I have to say is everything went extremely well today. Just basic biceps/triceps work. PRs on everything.
    Solid arms training. How was your wrist doing particularly with db exercises? Your elbow?
    Squat:525lbs
    Bench:335lbs
    Deadlift:440lbs

  4. #29
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    Quote Originally Posted by LiftingKid
    Solid arms training. How was your wrist doing particularly with db exercises? Your elbow?
    Thanks. I never had an elbow injury. I used wrist wraps on the curl movements and that helped stop most of the wrist pain.
    Last edited by POWERLIFTER87; 07-31-2006 at 09:46 PM.

  5. #30
    Just watch me ... Built's Avatar
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    Okay, I don't know HOW I missed your gym log - girl, you would have been damned good help on the farm!

    Thanks for dropping by my log - otherwise, I'd still be in the dark about you!

  6. #31
    Senior Member getfit's Avatar
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    strong as ever is all i can say!
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

    You be quiet or i'll clean and press your narrow francophone self-Callahan

    Lift for gains,not glory.Control your ego and the weight

    What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield

    You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
    Hot in terms of both speed and... well new hotness- Stash

    gain 50lbs-Anthony

  7. #32
    Meathead Philosopher Pup's Avatar
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    Awesome arm work, your biceps should be pretty tore up after all of that.
    May you be in heaven an hour before the devil knows you're dead.

  8. #33
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    Pup- Thanks. Yeah, actually biceps are not too sore after that, but for some reason my triceps are extremely sore. I've noticed that a lot recently with isolation work, my triceps are more sore than ever even moreso than with benching.
    getfit- Thanks.
    Built- Thanks. I've always wanted to live on a farm actually, but I never have. Seemed like a pretty awesome job (you never have to worry about punching in on time) and you get to kill and grow all your own food and you can eat anytime you want.

  9. #34
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    I'm going to start keeping track of my diet on here, too. Or at least try to as best as I can. I want to bulk to 240-250 range by the end of the year, but I want to do it mostly clean (unlike how I have in the past, although for that time it worked good and I don't regret any of it). In the past 2 years, I've bulked from 145 to 238, cut to 224, and now I'm around 230-231. I don't really know what my bf% is, but I might have to do that some time in the near future. For now, I'll keep track with measurements and the scale of course. Haven't done measurements for awhile anyway, so now's not a bad time.

    So, starting measurements at 5'4" 231lbs.:

    Chest (under armpits): 49"
    Waist: 39"
    Biceps: 18"
    Forearms: 14"
    Quads: 28"
    Calfs: 17.5"
    Neck 17.5"

    I'll post today's diet later on along with my training later today.

  10. #35
    Senior Member getfit's Avatar
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    18' bicep *faints* wow, those are some big guns gal
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

    You be quiet or i'll clean and press your narrow francophone self-Callahan

    Lift for gains,not glory.Control your ego and the weight

    What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield

    You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
    Hot in terms of both speed and... well new hotness- Stash

    gain 50lbs-Anthony

  11. #36
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    08/01

    Training

    Leg Press
    180x10x2
    270x10
    360x10
    450x10
    540x10
    630x10
    720x8
    810x4
    900x3+1Asst.
    900x3+1Asst.
    540x12

    Hip Abduction
    170x8
    180x6
    190x4 PR
    190x4
    190x4

    Leg Curls
    80x10
    80x10
    100x8
    100x8
    120x6

    Weight: 230lbs.
    Grade: B
    Time: 2hrs.

    Comments:
    -Leg Press went fairly well, considering all the walking I had to do at work this weekend and how sore I was. My quads kept cramping after each of the first 6 sets, but I just decided to try and go heavy anyways and it got better as the sets went on, although I couldn't put up nearly the weight I wanted to. That's my last heavy session of it for awhile.
    -Hip abduction went moderately heavy and leg curls were light today.

    Diet

    -Meal 1: protein shake w/ half cup oats
    -Meal 2: can tuna and yogurt
    -Meal 3: 8oz. chicken w/gravy and 2servings sweet potatoes
    -Meal 4: 2cups milk
    -Meal 5: 10 chicken breast tenders and yogurt
    -Meal 6 (pre-w/o): protein shake
    -Meal 7 (during w/o): energy drink
    -Meal 8 (post-w/o): protein bar
    -Meal 9: 6oz. chicken w/gravy and 3servings sweet potatoes
    Later:
    -Meal 10: 4cups milk and chocolate chip cookie

    Calories: 4810 (slightly low today, but pretty close)

    I'm going to figure out the macro breakdown of the protein/carbs/fat tomorrow, and then I'll post that for tomorrow's diet.
    Last edited by POWERLIFTER87; 08-01-2006 at 10:00 PM.

  12. #37
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    08/02

    Training - Off Day

    Diet

    -Meal 1: protein shake w/ half cup oats
    -Meal 2: can tuna and yogurt
    -Meal 3: 8oz. beef w/prego sauce and 1serving sweet potatoes
    -Meal 4: 2cups milk
    -Meal 5: 10 chicken breast tenders and yogurt
    -Meal 6: microwave pizza
    -Meal 7: protein bar
    -Meal 8: 8oz. chicken w/gravy and 3servings sweet potatoes
    Later:
    -Meal 9: 4cups milk and small bag doritos

    Calories: 4840
    Protein: 377
    Carbs: 461
    Fat: 157.5

    Not too bad for an off day, but trying to make it cleaner and at least 5000 calories a day.

  13. #38
    Resident Dick #2 LiftingKid's Avatar
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    YAY for Prego! Microwave pizza......HOW COULD YOU!






    Squat:525lbs
    Bench:335lbs
    Deadlift:440lbs

  14. #39
    The Pounder YoBrickWall's Avatar
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    i lov the volume.. to bad we dont live closer,we d make good workout partners

    YBW

  15. #40
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    Quote Originally Posted by YoBrickWall
    i lov the volume.. to bad we dont live closer,we d make good workout partners

    YBW
    Thanks. That's actually much lower volume than what I have been doing recently. Where do you live?

  16. #41
    Senior Member Natetaco's Avatar
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    holy SH!T you are strong! thats some awsome lifting
    ________________________
    190ish lbs
    5'11
    Personal Accomplishments
    Bench:225x5, 255x1
    Squat:350x5
    Dead:370x5, 415x1

  17. #42
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    08/03

    Training

    Front Raises SS w/Side Raises
    10sx10/10sx10
    15sx8/15sx8
    20sx12/20sx12
    20sx12/20sx12
    20sx12/20sx12

    Preacher Curls (Each Arm)
    30sx12 PR
    35sx8 PR
    40sx7 PR
    45sx4 PR
    45sx3+1Asst.
    Drop Set: 30sx4+1Asst.

    Lat Pulldowns
    100x10
    100x10
    100x10

    Concentration Curls (Each Arm)
    30sx8 PR
    35sx5 PR
    40sx4 PR
    40sx4

    R/C stuff- 6sets

    Weight: 231lbs.
    Grade: A
    Time: 1hr. 50mins.

    Comments:
    -Biceps work went awesome. I've gotten so much stronger at those movements the last few weeks.
    -Shoulder work was pretty light, went well.
    -Did pulldowns real light today, since my back has been hurting bad again and they tend to help some.

    Diet

    -Meal 1: protein shake w/ half cup oats
    -Meal 2: can tuna and yogurt
    -Meal 3: 8oz. beef w/prego sauce and 2servings sweet potatoes
    -Meal 4: 2cups milk
    -Meal 5: 10 chicken breast tenders and yogurt
    -Meal 6 (pre-w/o): protein shake
    -Meal 7 (during w/o): energy drink
    -Meal 8 (post-w/o): protein bar
    -Meal 9: 8oz. chicken w/gravy, 3servings sweet potatoes, and 2cups milk
    Later:
    -Meal 10: 3cups milk

    Calories: 4920
    Protein: 393
    Carbs: 509
    Fat: 119.5

    Much better diet today. Almost right on.


    Taking the next 10days off training. I need a break. I'll be lifting again starting Monday 08/14.
    Last edited by POWERLIFTER87; 08-03-2006 at 09:37 PM.

  18. #43
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    Quote Originally Posted by Natetaco
    holy SH!T you are strong! thats some awsome lifting
    Thanks Nate. This has been nothing recently compared to what I have done, but still getting over some injuries. You'll see some big numbers again within the next few months.

  19. #44
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    08/04

    Training - Off: Recovery Day 1 of 10

    ~3-4 miles cardio at work

    Diet

    -Meal 1: protein shake w/ half cup oats
    -Meal 2: can tuna and yogurt
    -Meal 3: 8oz. beef w/prego sauce and 2servings sweet potatoes
    -Meal 4: 2cups milk
    -Meal 5: 6oz. chicken w/gravy and 2servings sweet potatoes
    -Meal 6: Mass XXX shake made w/2cups milk
    -Meal 7: double cheeseburger, hot dog, and strawberry milkshake
    -Meal 8: Mass XXX shake made w/2cups milk
    Later:
    -Meal 9: 5 chicken breast tenders and yogurt

    Calories: 6685
    Protein: 440
    Carbs: 770
    Fat: 210.5

    Just right for a work day.
    Last edited by POWERLIFTER87; 08-04-2006 at 09:55 PM.

  20. #45
    Senior Member getfit's Avatar
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    Training looks good, strength is beyond me even with injuries
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

    You be quiet or i'll clean and press your narrow francophone self-Callahan

    Lift for gains,not glory.Control your ego and the weight

    What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield

    You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
    Hot in terms of both speed and... well new hotness- Stash

    gain 50lbs-Anthony

  21. #46
    Senior Member muscle chic's Avatar
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    I have to agree with "Getfit" !! Strong girl!!

  22. #47
    Resident Dick #2 LiftingKid's Avatar
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    Try to enjoy your time off. Make new recipes with prego
    Squat:525lbs
    Bench:335lbs
    Deadlift:440lbs

  23. #48
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    Thanks getfit and musclechic.
    LiftingKid- I don't know why you are so obsessed about prego sauce, but yeah I'll try to enjoy my week off.
    Last edited by POWERLIFTER87; 08-05-2006 at 09:42 PM.

  24. #49
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    08/05

    Training - Off: Recovery Day 2 of 10

    ~3-4miles cardio at work again

    Diet

    -Meal 1: protein shake w/half cup oats
    -Meal 2: can tuna and yogurt
    -Meal 3: 8oz. beef w/prego sauce and 1serving sweet potatoes
    -Meal 4: 1cup milk
    -Meal 5: 6oz. chicken w/gravy and 2servings sweet potatoes
    -Meal 6: Mass XXX shake made w/2cups milk
    -Meal 7: double cheeseburger, hot dog, and strawberry milkshake
    -Meal 8: Mass XXX shake made w/2cups milk
    Later:
    -Meal 9: 5 chicken breast tenders and yogurt

    Calories: 6385
    Protein: 431
    Carbs: 722
    Fat: 202.5

    Slightly low for a work day, usually aim for at least 6500 calories, but still not bad. I woke up later today, so didn't eat quite as much before work.
    Last edited by POWERLIFTER87; 08-05-2006 at 09:55 PM.

  25. #50
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    08/06

    Training - Off: Recovery Day 3 of 10

    ~5miles cardio at work

    Diet

    -Meal 1: protein shake w/half cup oats
    -Meal 2: can tuna and yogurt
    -Meal 3: 8oz. beef w/prego sauce and 2servings sweet potatoes
    -Meal 4: 6oz. chicken w/gravy and 2servings sweet potatoes
    -Meal 5: Mass XXX shake made w/2cups milk
    -Meal 6: 8oz. chicken w/gravy and 3servings sweet potatoes
    -Meal 7: Mass XXX shake made w/2cups milk
    -Meal 8: 5 chicken breast tenders, yogurt, and 1cup milk

    Calories: 5650
    Protein: 444
    Carbs: 710
    Fat: 112

    Didn't eat as much as I should have today. Not happy about that. I can't get the same kinds of food on Sundays, since the food places I can usually get food from close before I get my lunch break. Also, woke up late again. Still I should have had another meal either way.

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