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Thread: PL87's Training Journal

  1. #151
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    08/29

    Finally, I figured out how I'm going to go about the next 8-10 weeks or so, and then hopefully things will work out and I can work on getting my bench and squat back to what I've done and more.

    Training

    DB Rows (each arm)
    40x8x2
    50x8
    60x8
    70x8
    80x6
    90x3
    90x4

    Cable Rows (DO grip)
    100x8
    125x8
    150x6
    175x4
    (1-Arm, each)
    50x8
    62.5x8

    Lat Pulldowns (CG palms facing each other)
    100x8
    125x6
    137.5x5
    150x4

    Rear Delts (Rev. PecDec)
    25x10
    37.5x10
    50x10
    50x10

    Weight: N/A
    Grade: A
    Time: 1hr. 40mins.

    Comments:
    -Good workout today. Moderate weights for the most part.
    -Haven't done db rows in about a year and they went really well. That's actually the most weight I've done on them.

    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 (pre-w/o): 2slices Sbarro cheese pizza
    -Meal 6 (during-w/o): energy drink
    -Meal 7 (post-w/o): protein bar
    -Meal 8: 8oz. chicken w/gravy and 3servings sweet potatoes
    Later:
    -Meal 9: 3.5cups milk (need to go to the store)
    -Meal 10: 5chicken breast tenders and yogurt

    Calories: 5117
    Protein: 370
    Carbs: 586
    Fat: 144

    Good diet today.
    Last edited by POWERLIFTER87; 08-29-2006 at 08:58 PM.

  2. #152
    The Pounder YoBrickWall's Avatar
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    im gonna have to get with you about your meals after my show.. ill jump ten lbs no problem but like to get higher and still stay around 10% though..ill be checking on your meals.. maybe itll give me an more insight on how im gonna do it

    YBW

  3. #153
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    Quote Originally Posted by POWERLIFTER87
    08/29

    Finally, I figured out how I'm going to go about the next 8-10 weeks or so, and then hopefully things will work out and I can work on getting my bench and squat back to what I've done and more.
    Awesome! Tell us about it cus I am eager to know

    Quote Originally Posted by POWERLIFTER87
    Training

    DB Rows (each arm)
    40x8x2
    50x8
    60x8
    70x8
    80x6
    90x3
    90x4

    Cable Rows (DO grip)
    100x8
    125x8
    150x6
    175x4
    (1-Arm, each)
    50x8
    62.5x8

    Lat Pulldowns (CG palms facing each other)
    100x8
    125x6
    137.5x5
    150x4

    Rear Delts (Rev. PecDec)
    25x10
    37.5x10
    50x10
    50x10

    Weight: N/A
    Grade: A
    Time: 1hr. 40mins.

    Comments:
    -Good workout today. Moderate weights for the most part.
    -Haven't done db rows in about a year and they went really well. That's actually the most weight I've done on them.
    Nice back training. Strong as usual.

  4. #154
    Resident Dick #2 LiftingKid's Avatar
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    sbarro cheese pizza, how is it?
    Squat:525lbs
    Bench:335lbs
    Deadlift:440lbs

  5. #155
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    YBW- Sure, if you think that somehow I can be helpful that's good.
    RipStone- I'll let you know in a few days.
    LK- Not the best, but not too bad.

  6. #156
    Meathead Philosopher Pup's Avatar
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    Excellent sessions as usual...keep it up.
    May you be in heaven an hour before the devil knows you're dead.

  7. #157
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    08/30

    Couldn't sleep last night and the last week pretty much I haven't slept too well, so I took a nap today for a few hours, and that definitely helped a lot.

    Training- Off

    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: 10chicken breast tenders and yogurt
    -Meal 6: microwave pizza and 4marshmallows
    -Meal 7: 2Arby's junior roast beef sandwiches, 2medium curly fries, and 8marshmallows
    Later:
    -Meal 8: 4cups milk

    Calories: 5270
    Protein: 297
    Carbs: 579
    Fat: 199.5

    Diet was alright. I had a few 99cent coupons for Arby's. lol.
    Last edited by POWERLIFTER87; 08-30-2006 at 08:51 PM.

  8. #158
    Senior Member getfit's Avatar
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    Awesome work hon!keep up the good work
    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

  9. #159
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    Thanks getfit and pup.

    08/31

    Training

    Front Raises SS w/Side Raises
    15sx8/15sx8
    15sx8/15sx8
    20sx8/20sx8
    25sx8/25sx8
    30sx8 PR/30sx8

    Hammer Curls
    30sx8
    40sx8
    50sx8
    60sx8
    70sx5
    75sx4 PR

    Preacher Curls
    30sx8
    40sx8
    50sx2 PR
    45sx4

    Rehab-1set
    R/C-3sets

    Weight: 234lbs.
    Grade: A
    Time: 1hr. 40mins.

    Comments:
    -Today went very well.
    -I physically feel alot better today. I can't even explain why. But I really don't care, I'm happy about that. I even did 1 light set for rehab/bloodflow, and that was about the best it's felt since all this first happened. Didn't even feel strange today. So, things are improving.

    Diet

    -Meal 1: protein shake w/half cup oats
    -Meal 2: can tuna and yogurt
    -Meal 3: Mass XXX shake made w/2cups milk
    -Meal 4: 8oz. beef w/prego sauce and 2servings sweet potatoes
    -Meal 5: 2cups milk and protein bar
    -Meal 6: 10chicken breast tenders and yogurt
    -Meal 7 (pre-w/o): protein shake
    -Meal 8 (during-w/o): energy drink
    -Meal 9 (post-w/o): protein bar
    -Meal 10: 8oz. chicken w/gravy, 2servings sweet potatoes, and corn muffin
    Later:
    -Meal 11: 4cups milk

    Calories: 6115
    Protein: 490
    Carbs: 676
    Fat: 165.5

    Diet was really good today. I felt really sick this afternoon and had to puke once, but I felt alot better afterward. I'd been feeling kind of sick since after I ate Arby's yesterday. Sometimes, I think I just really can't eat fast food. But anyways, I made up for it by eating more.

  10. #160
    Senior Member muscle chic's Avatar
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    Quote Originally Posted by POWERLIFTER87
    Thanks Guido. I've actually been doing quite a few light to moderate workouts recently. Only about once or twice a week has been heavy.



    Thanks musclechic, but actually, it's not shoulder problems I have right now (although that was also earlier this year, but has since gone away a while back now). I have a fairly minor pec tear, which I really wish I would have realized at first when I thought it was just a strain, b/c I'd be benching and doing chest work in no more than 3 weeks probably reasonably heavy. But, since I aggravated again due to my ignorance, it's going to be a long 8-10 weeks still.

    Ooohhh........ouch!! Get better!! Journals looking good!!

  11. #161
    Senior Member getfit's Avatar
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    Wow! 75 on hammer curls that's just incredible
    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

  12. #162
    Meathead Philosopher Pup's Avatar
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    No doubt...i can't even do 60 for a single on Hammer curls...way to go!
    May you be in heaven an hour before the devil knows you're dead.

  13. #163
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    Thanks musclechic, getfit, and Pup. I want to be able to 100s on the hammer curls for reps. Now that will be pretty incredible.

    09/01

    Training

    Leg Press
    180x10x2
    270x8
    360x8
    450x8
    540x6
    630x6
    720x6
    810x6
    900x4+1Slight Asst.

    Plate-Loaded Leg Extensions
    45x10
    90x10
    135x10
    180x10 PR
    205x6 PR
    135x15 PR

    Plate-Loaded Leg Curls
    45x10
    90x8
    100x7
    115x4
    45x16

    Weight: 236lbs.
    Grade: B
    Time: 1hr. 40mins.

    Comments:
    -Pretty good day. Would have liked another rep or two on the leg press, but it wasn't happening today.

    Diet

    -Meal 1: protein shake w/half cup oats
    -Meal 2: can tuna and yogurt
    -Meal 3: protein bar
    -Meal 4: 8oz. beef w/prego sauce and 2servings sweet potatoes
    -Meal 5: 2cups milk
    -Meal 6 (pre-w/o): 2slices cheese pizza from sbarro and 16oz. iced tea
    -Meal 7 (during-w/o): energy drink
    -Meal 8 (post-w/o): protein bar
    -Meal 9: 8oz. chicken w/gravy and 3servings sweet potatoes
    Later:
    -Meal 10: 4cups milk

    Calories: 5134
    Protein: 387
    Carbs: 593
    Fat: 139.5

    Good diet today.

  14. #164
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    09/02

    Training-Off

    ~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 3.5servings peas
    -Meal 4: 10chicken breast tenders and yogurt
    -Meal 5: Mass XXX shake made w/2cups milk
    -Meal 6: double cheeseburger and 12oz. strawberry milkshake
    -Meal 7: Mass XXX/protein shake (mixed b/c I ran out) made w/2cups milk
    Later:
    -Meal 8: 10chicken breast tenders and klondike bar

    Calories: 6223
    Protein: 445.5
    Carbs: 604
    Fat: 234

    Diet went well. Need to stop at GNC tomorrow morning before work.
    Last edited by POWERLIFTER87; 09-03-2006 at 10:37 AM.

  15. #165
    The Body Never Lies Nosaj's Avatar
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    Damn girl, 9 and 10 plate leg press for reps? I'm impressed, you're doing great!!! I wish I could workout with you, you kickass and you're like the girl version of me strengthwise. Keep at it, you're doing awesome!!!

    P.S. Glad to see you're having your Klondike Bar again, hehe.
    Scars are tatoos with better stories.

  16. #166
    Resident Dick #2 LiftingKid's Avatar
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    I wonder how much money people could save for real food if all they took was a basic protein shake.......

    Nice lifting as always PL87
    Last edited by LiftingKid; 09-03-2006 at 11:03 AM.
    Squat:525lbs
    Bench:335lbs
    Deadlift:440lbs

  17. #167
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    Nosaj- Thanks. Yeah maybe sometime we could train together if we're ever in the same area.
    LK- Thanks. At my job I only get to take one lunch break and shakes are the only thing I can have in between and regular protein shakes are not enough calories. Besides I work, so I can spend the money I earn however I choose.

    09/03

    Training- Off

    ~16miles cardio at work (and that's a low estimate)

    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 and Hershey chocolate bar
    -Meal 5: protein shake (4scoops) made w/2cups milk
    -Meal 6: 8oz. chicken w/gravy and 3servings sweet potatoes
    -Meal 7: protein shake (4scoops) made w/2cups milk
    -Meal 8: 5chicken breast tenders, yogurt, and 2cups milk

    Calories: 5170
    Protein: 515
    Carbs: 463
    Fat: 140

    Didn't have time to stop at gnc before work, which sucked but did the best I could using the protein shake mix I had with 4 scoops instead of 2. I just didn't eat enough today, especially with all the walking and everything I had to do. Don't feel too bad right now, but I have a feeling tomorrow is going to really suck. Besides that I have to wake up early to go to the gym, since they close early for Labor Day, and it's already 1am.

  18. #168
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    my god your strength is impressive! and that diet is obsurd!
    2000 or bust

  19. #169
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    Stump- Thanks. In what way do you mean obsurd? as far as how many calories or what?

    Gym closed at 1pm today. I thought it was 3 and was going to go at 1, but I wasn't sure, so it was a good thing I called and went earlier. I really felt like crap this morning; but I'm glad I trained, turned out good.

    09/04

    Training

    Seated Military Press
    50x10x2
    100x8
    100x8
    100x8

    1-Arm DB Extensions (Each Arm)
    20x12
    25x10
    30x8
    35x4

    HS Seated Dips
    90x10
    140x10
    180x10
    230x6
    270x4 PR -Easy

    Skullcrushers
    45x10
    65x8
    85x8

    Rehab-1set
    R/C-3sets

    Weight: N/A
    Grade: A
    Time: 1hr. 20mins.

    Comments:
    -Good workout today. I went light on most of the stuff. Overhead pressing still doesn't feel too great. It keeps bothering my shoulder for some reason. I think I'm just not going to do that for a few weeks. Seated dips felt really good today though. Injury is starting to get quite abit better; huge improvement over last week for sure.

    I'll post diet later.
    Last edited by POWERLIFTER87; 09-04-2006 at 01:50 PM.

  20. #170
    The Body Never Lies Nosaj's Avatar
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    It's good to see you taking it easy. Sometimes the ego can get in the way of long term gains and we can injure ourselves by foolishly pushing ourselves too hard, too fast. Keep up with the R/C strengthening and best of luck with the peck and healing up to 100%! I'll be here supporting ya!
    Scars are tatoos with better stories.

  21. #171
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    Thanks Jason. Been there and done that already. With a couple different injuries, too. It's really stupid though, and I'm not doing that again. My biggest problem right now I think is that I have a lot of imbalances, which I have recently realized, and if I don't deal with this, I'm going to keep getting injured.

    09/04 (cont.)

    Diet

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

    Calories: 4980
    Protein: 374
    Carbs: 528
    Fat: 156

    Pretty good day. School tomorrow and no more days off for awhile. Spent this one lying on the couch watching tv most of the time, except for training and some homework, so that was good at least.
    Last edited by POWERLIFTER87; 09-04-2006 at 09:03 PM.

  22. #172
    Senior Member getfit's Avatar
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    Nice work girl! things are looking awesome
    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

  23. #173
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    Thanks getfit.

    09/05

    Training

    Rack Pulls- Knee Height
    135x5x2
    225x3
    275x3
    315x3
    365x2
    405x2
    455x1
    495xMiss
    475x1
    405x5 PR

    CS Row
    90x8
    140x8
    180x5
    200x3

    Rear Delts (Rev. Pecdec)
    37.5x12
    50x10
    62.5x10
    75x10

    Weight: 234lbs.
    Grade: B
    Time: 1hr. 45mins.

    Comments:
    -Rack pulls went pretty well. Almost had 495, just couldn't lockout the last 2inches or so. 475 was hard today, but got it up. Repped out with 405, and that was the most I ever got with it, so that was good. Seems like I'm doing better at reps right now, but I just got to get used to heavier weight again.
    -My back started bothering me some during the cs rows, so I just cut short the back work today. Did some rear delts at the end and I know thats a major weakness for me that I have to start working on, so better time than ever.

    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: 2slices Sbarro cheese pizza
    -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 and 3servings sweet potatoes
    Later:
    -Meal 10: 4cups milk
    -Meal 11: 5chicken breast tenders and yogurt

    Calories: 5422
    Protein: 424
    Carbs: 600
    Fat: 149.5

    Good diet today.
    Last edited by POWERLIFTER87; 09-05-2006 at 08:29 PM.

  24. #174
    Senior Member Sidior's Avatar
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    I really like your training style, impressive weight being moved in here. I can't remember but did you ever mention how long you had been training for?
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

    Deadlifts bring people together. It's a fact. - Chris Rodgers

  25. #175
    Resident Dick #2 LiftingKid's Avatar
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    475 isn't a PR for you?

    Watch that back and 495 will happen in a few weeks for sure.
    Squat:525lbs
    Bench:335lbs
    Deadlift:440lbs

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