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My Log (Workout that is)

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  • My Log (Workout that is)

    I have decided to start up a journal on here, I have one kind of going on IAs but I thought I'll change things up a little.

    History - I have lifted for quite a few years and feel blessed to be able to go to the gym. At age 34, I have realized how much lifting has enriched my life and how important it is for keeping me balanced and centered. I worked with Skip earlier this year in the guinea pig experiment and got down to under 170lbs (gasp) in the best condition of my life. I now weight 209 w/ my top 4 abs showing.

    Goals/Plans - Hardening till the start of Feb 2012 then I will start a 16-20 wk mock prep. I will then take another offseason and the next prep will be for a contest.

    Nutrition - I have worked up to 5000 kcal per day w/ a full day shitload on Saturdays.

    Supplements - I cycle DAA and DIM for 6 wks on/2 off, also take multi, fish oil, vit c, d, b, acidopholus, MG powdered muscle around workouts, and MD GDA before carb meals

    Lifting - 4 days per week, rotating 3 movements with 3 descending sets.

  • #2
    I will log my last few workouts -
    Workout 3
    Box squat-335x9, 295x16, 245x17
    High stance leg press-470x19, 380x21, 280x26 (plus sled)
    Leg press calf raise-380x15, 290x14, 200x15 (plus sled)
    Workout 4
    Rack chins-55x14, 35x11, bwx15
    Dimel deads-415x5, 325x10, 285x13
    Reverse smyth press-235x10, 195x12, 175x13
    Smyth shrug-305x15, 265x16, 215x18
    Workout 5
    Incline machine chest press-330x12, 280x11, 240x12
    Cable curl-83x13, 60.5x15, 45.5x18
    Incline dumbell curl-45sx8, 30sx14, 25sx18
    Upright row-145x14, 125x12, 105x20

    Was my birthday on Friday so weekend nutrition hasnt been as clean as I want.

    Comment


    • #3
      Happy belated...will be following along. Good luck!
      SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

      - Success is the best revenge

      Comment


      • #4
        Thanks LG, I enjoy following yours as well.

        Comment


        • #5
          Originally posted by smookey View Post
          Thanks LG, I enjoy following yours as well.
          Good to hear bro...for us middle-age folks :dance:
          SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

          - Success is the best revenge

          Comment


          • #6
            Last few...
            Workout 8
            Leg press - 910x19, 730x19, 550x33 (plus sled)
            Seated leg curl - 130x19, 110x19, 90x27
            Calf raise machine - 75x14, 65x13, 55x12
            Workout 9
            Lat pulldown machine - 365x5, 275x12, 235x12
            Meadows row (w/ barbell) - 90x17, 80x19, 70x22
            Floor skulls - 115x7, 95x10, 75x18
            Barbell shrug - 315x13, 275x14, 225x20
            Notes-
            - Just getting the feel back for some of these movements, love doing the Meadows row again
            - Morning weight is fluctuating between 207-209
            - Going to see Pearl Jam tonight, have loved them since I was a little punk wearing flannel

            Comment


            • #7
              Happy late bday bro. Will be following along in here as well, things look mighty fine.
              …Time is so precious….and you need to ask yourself, what are you going to do today but more importantly, you need to ask yourself – how are you going to do it?

              Comment


              • #8
                Originally posted by mark! View Post
                Happy late bday bro. Will be following along in here as well, things look mighty fine.
                Thanks for stoppin in :wavey:

                Comment


                • #9
                  Last few-
                  Workout 1
                  Upright Chest Press Machine-345x8, 295x13, 255x13
                  Preacher curl-95x11, 85x8, 75x10
                  Pinwheel curl-70sx12, 55sx15, 40sx20
                  Seated smith press-175x11, 145x14, 125x14
                  Workout 2
                  Hack squat-465x15, 375x16, 285x23 (plus sled)
                  SLDL-340x11, 300x10, 250x11
                  Donkey calf raise-310x13, 250x12, 210x11
                  Notes
                  -I am going to cut calories on Sun, Tues, Thurs to 4500 (getting a little too fluffy) and see how I respond. Plan is to recomp till Feb when i start my prep.

                  Comment


                  • #10
                    I have neglected my log and have too many workouts to go over so I will just list some of the lifts I am most happy with over the last little bit-
                    Leg press 920x17
                    Reverse symthe press 240x11
                    Rack chins 60x15
                    Dimel deads 420x6
                    Box squat 340x9

                    -bodyweight sitting at 211-213

                    Comment


                    • #11
                      6/10/11
                      lat pulldown machine 370x7, 280x13, 240x13
                      meadows row 100x18, 90x19, 80x23
                      tricep ext 95x14, 85x14, 75x16
                      barbell shrug 320x15, 280x14, 230x22

                      Comment


                      • #12
                        Last few-
                        machine chest press 350x10, 300x14, 260x15
                        preacher curl 100x12, 90x10, 80x11
                        pinwheel curl 70sx14, 55sx17, 40sx21
                        seated smythe shoulder press 180x10, 150x13, 130x14

                        hack squat 470x16, 380x16, 290x26
                        sldl 345x11, 305x11, 255x12 (just about yacked on this one)
                        donkey calf raise 315x15, 255x12, 215x12

                        -bw sitting at around 210-212

                        Comment


                        • #13
                          Workout 3
                          close grip lat pulldown 205x12, 185x10, 145x17
                          barbell row 225x12, 205x15, 155x21
                          floor press (w/camb bar) 210x11, 190x10, 140x18
                          db shrug 90sx23, 80sx18, 70sx20
                          Workout 4
                          incline smythe press 225x8, 205x10, 185x11
                          drag curl 100x13, 90x13, 80x18
                          cable curl (rope) 90x13, 75x14, 60x19
                          seated db press 80sx6, 65sx11, 55sx14
                          Notes
                          -bw down to 207 as I made a slight tweek in kcal

                          Comment


                          • #14
                            Last few-
                            Workout 8
                            Leg press 930x16, 750x18, 570x26
                            leg curl 170x14, 150x13, 130x18
                            calf raise machine 85x15, 75x12, 65x12
                            Workout 9
                            pulldown machine 370x7, 280x14, 240x16
                            meadows row 110x16, 100x13, 90x20
                            camb bar tricep ext 100x17, 90x14, 80x17
                            barbell shrug 325x16, 285x16, 235x24
                            Notes
                            -bw at around 207-208
                            -have started to add a bit of volume after sessions (ala John Meadows stuff) mostly for arms, calfs, and delts

                            Comment

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