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Thread: The Log

  1. #1
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    Log

    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.
    Last edited by mds_79; 02-08-2002 at 08:36 PM.
    "Discipline is never an end itself, only a means to an end." - Robert Fripp

  2. #2
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    Re: The Log

    Originally posted by mds_79
    To get stronger and bigger, with not much concern for body fat.

  3. #3
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    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.
    "Discipline is never an end itself, only a means to an end." - Robert Fripp

  4. #4
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    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!
    "Discipline is never an end itself, only a means to an end." - Robert Fripp

  5. #5
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    ****! 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.
    "Discipline is never an end itself, only a means to an end." - Robert Fripp

  6. #6
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    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.
    "Discipline is never an end itself, only a means to an end." - Robert Fripp

  7. #7
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    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
    "Discipline is never an end itself, only a means to an end." - Robert Fripp

  8. #8
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    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.
    "Discipline is never an end itself, only a means to an end." - Robert Fripp

  9. #9
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    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
    Last edited by mds_79; 02-25-2002 at 06:20 PM.
    "Discipline is never an end itself, only a means to an end." - Robert Fripp

  10. #10
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    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.
    Last edited by mds_79; 02-25-2002 at 06:17 PM.
    "Discipline is never an end itself, only a means to an end." - Robert Fripp

  11. #11
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    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
    "Discipline is never an end itself, only a means to an end." - Robert Fripp

  12. #12
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    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
    Last edited by mds_79; 02-25-2002 at 07:29 PM.
    "Discipline is never an end itself, only a means to an end." - Robert Fripp

  13. #13
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    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.
    "Discipline is never an end itself, only a means to an end." - Robert Fripp

  14. #14
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    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.
    Last edited by mds_79; 03-01-2002 at 08:33 PM.
    "Discipline is never an end itself, only a means to an end." - Robert Fripp

  15. #15
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    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.
    Last edited by mds_79; 03-15-2002 at 11:22 AM.
    "Discipline is never an end itself, only a means to an end." - Robert Fripp

  16. #16
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    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
    "Discipline is never an end itself, only a means to an end." - Robert Fripp

  17. #17
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    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
    Last edited by mds_79; 03-28-2002 at 08:21 AM.
    "Discipline is never an end itself, only a means to an end." - Robert Fripp

  18. #18
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    [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
    "Discipline is never an end itself, only a means to an end." - Robert Fripp

  19. #19
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    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.
    Last edited by mds_79; 03-28-2002 at 08:29 AM.
    "Discipline is never an end itself, only a means to an end." - Robert Fripp

  20. #20
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    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
    "Discipline is never an end itself, only a means to an end." - Robert Fripp

  21. #21
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    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.
    "Discipline is never an end itself, only a means to an end." - Robert Fripp

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