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  • GB's Training Log

    Hey everyone. Good to be back here at IM. Been a while since I posted but have been checking in every now for motivation and to tap into the best training info around.

    I remarried a few years back and we now have a little guy that keeps us pretty busy. I think my testosterone is returning and the estrogen is falling (as the little guy gets older so I'm going to start logging my workouts again to keep it real and stay motivated.

    I'm not working with Skip at the moment but am still applying what I've learned from him. I've worked with him a few times and always learn something new every time.

    I'll be doing a 3-day split:

    Mon. - Chest and Triceps
    Wed. - Biceps and Legs
    Fri. - Back and Shoulders

    w/ some LI cardio sprinkled in here and there.

    Keeping the reps higher now because I'm old and found it works best for me.

    Goal is to lean up and get rid of those M00Bs.

    I'm 6 weeks into it now, and hope to squeeze another 2-3 weeks out of this blast. Will keep gauging as it goes.

    5'8 189 lbs

    Monday, Oct. 5, 2015

    Chest

    Low Incline Smith
    205 x 8
    225 x 7
    195 x 12

    Flat DB Flys
    45 x 10
    50 x 10
    55 x 10

    HS MTS Decline
    120 x 10
    130 x 10
    140 x 10


    Triceps

    Dips
    BW+25 x 8 x 3

    HS MTS Triceps Extension
    45 x 10
    50 x 10
    55 x 10

    Dual-Cable Press-down
    57.5 x 10
    65 x 10
    65 x 10

    20 min LI treadmill

    I've been doing a peri-workout drink that consists of 2 scoops Xtend, 2 scoops NO-Xplode, 2 servings beta-alanine and Gatorade. And I usually do 1000mg Taurine pre-workout.

    After 3 no carb meals, I found that workout drink really filled me out. My triceps were cramping by the end of the WO, but I took some potassium tabs post-workout and my wife made me some magnesium tea when I got home.

    "I don't care what anyone blows up your ass, you ain't sore you don't gain shit..." ~ InHuman



  • #2
    glad you're back!
    "This is your life. It is the only one you get. So no excuses, and no do-overs. If you make a mistake or fail at something you learn from it, you get over it and you move on. Your job is to be the very best person you can be and to never settle for anything less."
    ~ Ann Richards, former TX governor

    Comment


    • #3
      Originally posted by Jen View Post
      glad you're back!
      Thanks Jen!

      "I don't care what anyone blows up your ass, you ain't sore you don't gain shit..." ~ InHuman


      Comment


      • #4
        Tuesday, Oct. 5, 2015

        25 mins LI elliptical

        Weighed in at 188.6, down 0.4

        Loving this fall weather. My favourite season. May get a motorbike ride in if I can get through a work project. Wife thinks it's too cold to ride, but I'll ride until the snow hits!

        "I don't care what anyone blows up your ass, you ain't sore you don't gain shit..." ~ InHuman


        Comment


        • #5
          Wednesday, Oct. 7, 2015

          Weighed in at 189.4, up 0.8

          Biceps
          BB Curl
          75x10
          85x10
          95x8

          HS Biceps Curl
          70x12
          90x12
          100x10

          1-Arm Cable Curl
          17.5x10
          22.5x10
          22.5x10


          Legs
          Smith Calf Raise
          185x12
          205x12
          225x11

          Kneeling Leg Curl (One Legged)
          40x12
          45x11
          50x11

          BB Squat
          185x8
          185x8
          185x8

          Leg Extension
          90x12
          115x12
          125x12

          20 mins LI treadmill post-workout

          Nice ride to the gym and back. Made some home-made ground beef soup when I got home. Boiled/drained ground beef, potatoes, carrots and beef broth. It was tasty and a great way to get some flavour in the bland ground beef. Going to check out "The Bastard Executioner" tonight.

          "I don't care what anyone blows up your ass, you ain't sore you don't gain shit..." ~ InHuman


          Comment


          • #6
            Some catching up to do.

            Week 6

            Friday Oct. 9/15

            No weight

            Shoulders
            Seated Smith
            135x10
            155x8
            185x5
            135x10

            DB Laterals
            25x10
            30x10
            35x10

            LF Rear Delts
            100x10
            110x9
            115x8

            Back
            CG Pulldown
            145x10
            155x8
            160x8

            Rack deads
            165x10
            185x9
            185x8

            LF Seated Row (1-Arm)
            40x12
            55x12
            70x10

            Injured my left bicep/shoulder about 18 months ago doing BB curls. Felt like a spring just snapped. I've been working my way back to recovery very slowly and finally feel my shoulder and bicep is back 100%.

            Started integrating rack deads in a couple of weeks ago. Going to slowly work on taking them up.

            All and all everything felt good.

            "I don't care what anyone blows up your ass, you ain't sore you don't gain shit..." ~ InHuman


            Comment


            • #7
              Week 7

              Monday Oct. 12/15

              Weight 192.2


              Chest
              BB Incline
              165x8
              185x5
              155x10

              LF Chest Press
              175x10
              190x9
              205x6
              160x10

              Freemotion Decline
              80x10
              90x8
              90x9

              Triceps
              Skulls
              70x10
              80x10
              80x9

              CG Smith (ass off bench)
              185x10
              185x10
              205x8

              Cable Pressdown
              70x10
              85x9
              85x10

              Family came up for Thanksgiving. Refeed consisted of a eggs, bacon, hashbrowns, orange juice, a couple of turkey dinners w/fixings and a few michelob ultras. Also started up a second run of Enpulse.

              "I don't care what anyone blows up your ass, you ain't sore you don't gain shit..." ~ InHuman


              Comment


              • #8
                Week 7

                Wednesday Oct. 14/15

                Weight 192.8

                Biceps
                Standing alt. DB curl
                35x10
                40x10
                45x9

                LF Preacher
                95x10
                100x9
                100x9

                Pinwheel Curl
                30x16
                35x10

                BB Curl
                75x6
                95x5

                Legs
                HS Calves
                90x10
                90x10
                90x10

                Lying Leg Curl
                85x10
                90x10
                95x9

                Smith Squat
                195x8
                205x8
                225x9

                Leg Extension
                120x12
                135x12
                150x10

                Biceps were pretty smoked by the time I hit bb curl, felt great though. Ride to the gym and back is starting to get a little nippy.

                Planning on some getting in some LI cardio tomorrow.

                "I don't care what anyone blows up your ass, you ain't sore you don't gain shit..." ~ InHuman


                Comment


                • #9
                  Week 7

                  Thursday Oct. 15/15


                  Weight 192.0

                  20 mins LI a.m. elliptical at home.

                  Nothing much to report. Just putting it in here to keep me doing it!

                  "I don't care what anyone blows up your ass, you ain't sore you don't gain shit..." ~ InHuman


                  Comment


                  • #10
                    Week 7

                    Fri. Oct.16/15

                    Back, Shoulders and Traps

                    NG Pullup
                    BW x9
                    BW+15 x8
                    BW+20 x7

                    Standing Smith
                    135x10
                    145x8
                    155x7

                    Smith Upright Row
                    115x10
                    135x10
                    135x10

                    Shrug in Life Fitness Shoulder Press Machine
                    140x10
                    170x10
                    180x10

                    Cable Lateral
                    15x10
                    17.5x8
                    15x10

                    Rack Deads
                    185x20
                    195x9
                    205x8

                    HS MTS Row
                    100x10
                    120x10
                    140x10

                    I like to get the NG pullups out of the way first as those usually wipe me more than any other exercise I did today. I just wouldn't have the energy if I did them last or later on in the workout.

                    Rack deads are up, but noticed the top of my right palm was bruised afterwards. From lack of pulling probably. Feels good to be pulling a BB since bicep/shoulder has healed.

                    Looks like riding the Harley to the gym is nearing it's end, as it snowed today. First time I had to drive to the gym since April. Should be able to sneak a couple more rides in, hopefully.

                    Weekend off training. Cardio tomorrow and work-work, then a family event.

                    "I don't care what anyone blows up your ass, you ain't sore you don't gain shit..." ~ InHuman


                    Comment


                    • #11
                      Week 8

                      Mon. Oct.19/15

                      Chest and Triceps


                      Chest
                      Low Incline Smith
                      225x8
                      205x10
                      195x10

                      Flat DB Flys
                      55x10
                      65x8
                      70x8

                      HS MTS Decline
                      150x9
                      160x8
                      160x9

                      Triceps
                      Dips
                      BW+30 x 10
                      BW+35 x 10
                      BW+40 x 9

                      HS Tricep Extensions
                      50x12
                      60x10
                      65x9

                      Freemotion Chest Machine - Tricep Kickback
                      30x14
                      35x12
                      40x12

                      "I don't care what anyone blows up your ass, you ain't sore you don't gain shit..." ~ InHuman


                      Comment


                      • #12
                        That time of year when my son brings home the daycare colds. We actually cut him back some to see if the colds will be less this year, as I think we went through 4 last season with him.

                        So I decided to cruise, as I could feel a cold coming on after starting week 7, and low and behold I got the cold lol.

                        Felt better today so I went in to knock some cob webs out. Did some light chest, triceps, back and traps and a bit of cardio. I might go in and do some legs, arms and shoulders tomorrow or Saturday, depending how I feel tomorrow.

                        Hoping to kick it off fully by Monday.

                        "I don't care what anyone blows up your ass, you ain't sore you don't gain shit..." ~ InHuman


                        Comment


                        • #13
                          I'm in the funk as well from The kid and there diseses lol
                          I see you didn't take a s#!t before deadlifting....
                          I too like to live dangerously

                          Comment


                          • #14
                            Originally posted by DC_catholic315 View Post
                            I'm in the funk as well from The kid and there diseses lol
                            Hey DC, thanks for popping by. Hope yours has cleared up some. It sucks when it interferes with training but they're only young once and I am thankful boogerville won't last forever.

                            "I don't care what anyone blows up your ass, you ain't sore you don't gain shit..." ~ InHuman


                            Comment


                            • #15
                              Back at it...

                              Week 1

                              Mon. Nov.2/15

                              Chest, Triceps and Traps

                              Chest
                              BB Decline
                              215x9
                              225x6
                              205x10

                              Incline DB Flys
                              55x10
                              60x10
                              65x10

                              Flat HS MTS Press
                              160x10
                              170x9
                              170x10

                              Triceps
                              Dips
                              BW+30 x 8
                              BW+40 x 7
                              BW+40 x 9

                              HS Tricep Extensions
                              55x12
                              60x12
                              65x12

                              Cable Pressdown
                              70x12
                              85x12
                              90x12

                              Traps
                              Lifefitness Shoulder Press - Trap Lift
                              135x10
                              140x10
                              155x10
                              I like this movement and really feel it in my traps. I stand on the Lifefitness shoulder press machine seat, facing the back rest, and shrug. Nice burn.

                              I started swapping in pomegranate juice, for half my Gatorade, in my intra shake and absolutely love it! Dante wrote an in-depth post on Facebook about the benefits of pure pomegranate juice (not from concentrate) so I thought I'd give it a try. I try to get a cup a day in on non-workout days as well. Stuff is not cheap and I'm always looking at the various stores for the best deal. But long term I think it's worth it.

                              Also took the bike to the gym and got some stares, since it was about 9 degrees Celsius. I didn't find it cold at all with no wind, but there was a slight drizzle. Trying to stretch out the season as long as possible

                              "I don't care what anyone blows up your ass, you ain't sore you don't gain shit..." ~ InHuman


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