Page 1 of 3 123 LastLast
Results 1 to 20 of 52

Thread: My log/review a work in progress

  1. #1
    Join Date
    Sep 2006
    Age
    45
    Posts
    1,156
    Rep Power
    1117

    Default My log/review a work in progress

    Unfortunately I will not be able to keep a daily log. Will post as much as possible. First week on stack went really well. See signature for stack. WB and BU in the evenings everything else in the AM before workout. Workouts and energy were awesome. Pumps felt good and muscles felt full of life and stregnth.

    Diet was clean except for last night. Had 3 beers, pints, and some buffalo wings at Buffalo Wild Wings and enjoyed watching the UFC fights even thought BJ Penn was gassed by the 3rd round and lost to Matt Hughes.

    Work out rotation is as follows

    D1 - Chest, back and cardio
    D2 - Legs and abs
    D3 - Cardio
    D4 - Chest back and cardio
    D5 - Legs and abs
    D6 & 7 rest.

    Working 12 hour shifts really puts a damper on the energy levels around 3-6PM. Looking forward to tomorrows training. Will post stats as soon as I get them.

    Weight Sun. 9/17 - 252 Friday 9/22 245. Loss of 7 lbs. Mostly H2O retention considering the week before I horded as much as I could to clean the house of all the crap food in it.
    Do or do not. There is no try!

  2. #2
    Join Date
    Sep 2006
    Age
    45
    Posts
    1,156
    Rep Power
    1117

    Default

    All right! has been declared.

    Starting weight 245 at 25% bf

    Do or do not. There is no try!

  3. #3
    Join Date
    Sep 2006
    Age
    45
    Posts
    1,156
    Rep Power
    1117

    Default

    Hit shoulders today. Took my WB, BU, RA, GG, GM and PW pre workout. Energy level was low due to lack of sleep. Taking tomorrow off and sleeping late till 0530-0600. Hit shoulders and arms today.

    DB overhead press 30 x 20, 40 x 15, 50x 15, 60 x 10, 85 x 5 and 60 x 15. 1st two are warmups

    Bent over raises 15 x 20, 20 x 15, 35 x 5 and 20 x 12

    Skullcrushers 45 x 15, 55 x 10, 85 x 5 and 65 x 12
    Straight bar push downs 45 x 15 , 55 x 10, 80 x 5 and 60 x 12

    Straight bar curls 50 x 20, 50 x 20, 70 x 12, 80 x 10, 100 x 5 and 70 x 12
    Preachers EZ Bar 45 x 15, 55 x 10, 85 x 8 and 65 x 12

    25 mins HIIT on elliptical runner.

    Starting to go heavy again after vol. training so poundages are down.
    Do or do not. There is no try!

  4. #4
    Join Date
    Sep 2006
    Location
    Massachusetts
    Age
    34
    Posts
    3,731
    Rep Power
    716

    Default

    Good so far man! Keep it up!

    by the way, thats alot of letters in your sig!

  5. #5
    Join Date
    Sep 2006
    Age
    45
    Posts
    1,156
    Rep Power
    1117

    Default

    Current stats

    R calf 17" R thigh 26 1/2"
    L calf 17 1/4" L thigh 26 1/2"
    Waist 36 1/2" 36's fit proper and 34's are snug.
    Chest Rel. 45" Flex 46"
    L bicep rel. 17" Flex 17 1/4"
    R bicep rel. 16 3/4" Flex 17"
    L FA rel. 13" flex 13 1/3"
    R FA rel. 13 1/2" flex 13 3/4"
    Neck 17"

    All measurements were done by myself w/assistance from my 3 1/2 year old son. So, they may be off by a margine.
    Last edited by icetrauma; 09-28-2006 at 07:25 AM.
    Do or do not. There is no try!

  6. #6
    Join Date
    May 2006
    Age
    40
    Posts
    14,316
    Rep Power
    2163

    Default

    Attack of the abbreviated sig !!! Nice start to the log man, I'll follow along !!


  7. #7
    Join Date
    Aug 2006
    Age
    38
    Posts
    101
    Rep Power
    25

    Default

    im in on this one***subscribed***
    Controlled Labs Red Acid Gen 2 Tester Log:
    http://controlledlabsforum.com/showthread.php?t=1232

    Bodybuilding.com Red Acid Gen 2 Tester Log sponsored by Contolled Labs
    http://forum.bodybuilding.com/showthread.php?t=903768

    gettin down to business..

  8. #8
    Join Date
    Sep 2006
    Age
    45
    Posts
    1,156
    Rep Power
    1117

    Default

    Todays workout was pitiful. Had to pry my arce out of bed due to only 4 1/2 hrs. sleep. Did chest, back and HIIT 30 min. on elliptical runner. Have not done BB incline in 8 months so weight lifted if freakin pathetic. My dumbbell stregnth I believe is avg. at best. I usually do only db work because their is hardly anyone at the gym at 0450.

    BB incline 2 x 15 x 135, 2 x 5 x 185 and 5 x 225.
    DB incline pumper 15 x 70
    DB incline fly's 15 x 40
    DB bench 50 x 15, 70 x 12, 5 x 85 and 65 x 12

    Bent over bb row (a first in many many many moons and after 2 x 15 x 100 lat pulldowns for warm up) 15 x 135, 12 x 175, 5 x 225 and 12 x 185
    Wide grip pull downs 15 x 100, 12 x 130, 8 x 170 and 12 x 140

    Traps - Front 1 x 12 x 315, 2 x 10 x 405 Rear 2 x 12 x 225

    HIIT elliptical 30 min. hills setting. Ran the hills and walked the flats.

    I was really upset/pissed after bb incline but sucked it up and cont. to move on. It will only get better in time. Not a happy camper!
    Last edited by icetrauma; 09-29-2006 at 10:40 AM.
    Do or do not. There is no try!

  9. #9
    Join Date
    Sep 2006
    Age
    45
    Posts
    1,156
    Rep Power
    1117

    Default

    Apparently my workout went better than expected. My back feels engorged and my chest has a pretty good pump going right now. So, things are looking up and out at this time.
    Do or do not. There is no try!

  10. #10
    Join Date
    Sep 2006
    Age
    45
    Posts
    1,156
    Rep Power
    1117

    Default

    9/30/06 was supposed to be leg/ab day but chose to do kids to the movies day. They were really happy to go see Open Season. A B- movie at best but the smiles on their faces were worth it! Then went to my daughters gymnastic comp. she placed 5th on her squad of 15. She has only been doing this for 3 months and getting stronger each competion. I am so proud of her! Diet was ok for a cheat day only really cheated at dinner with Olive Garden Salad and Stuffed Chicken Marsala with Parmasean Cheese Mashed Potato's. The chicken was mediocre but the potato's were good. Did not get home until 2230 PM and in the sack at 1130 so the gym was down and out for this am. Tomorrow leg/abs at 0445. Later!
    Do or do not. There is no try!

  11. #11
    Join Date
    May 2006
    Age
    40
    Posts
    14,316
    Rep Power
    2163

    Default

    Quote Originally Posted by icetrauma
    Olive Garden Salad and Stuffed Chicken Marsala with Parmasean Cheese Mashed Potato's.
    Good eatin !!!

  12. #12
    Join Date
    Sep 2006
    Age
    45
    Posts
    1,156
    Rep Power
    1117

    Default

    10/2/06 Todays workout was legs and abs. Poor sleep last PM with lack luster energy did nothing to impead todays lifts. 10 min elliptical warm up followed by 1 x 20 x 70 & 100 leg ext. then seated leg curls 1 x 20 x 70 x 110
    Now to the nitty gritty.

    Leg Press
    15 x 545, 10 x 635, 5 x 800 then 15 x 635
    Hack Squat
    15 x 185, 10 x 275, 5 x 405 then 15 x 315
    Leg Curls Seated
    15 x 120, 10 x 170, 5 x 200 then 10 x 170
    Donkey Calf raises
    15 x 170, 10 x 220, 10 x 300 then 10 x 270
    Seated Calf raises
    3 x 10 at 90, 140 then 90

    Seated weighted crunches 3 x 10 followed low ab work.

    Finished off with 15 min. in sauna. Good strong work out. Tomorrow shoulders and arms. Later!
    Do or do not. There is no try!

  13. #13
    Join Date
    Sep 2006
    Age
    45
    Posts
    1,156
    Rep Power
    1117

    Default

    Shoulders and arms went well. Through in some BB work instead of DB this time.

    BB Overhead press
    1 x 20 x 55, 1 x 20 x 75, 1 x 12 x 135, 1 x 10 x 155, 1 x 5 x 175 and 1 x 10 x 155.
    Upright rows
    1 x 15 x 95, 1 x 10 x 110, 1 x 135 and 1 x 10 x 110

    Tri's
    warm up push down front and reverse grip 1 x 20 x 40 and v-bar 1 x 20 x 40
    CG Bench
    1 x 15 x 135, 1 x 10 x 185, 1 x 5 x 235 and 1 x 8 x 205
    Reverse grip pull downs
    1 x 15 x 40, 1 x 10 x 60, 1 x 5 x 80 and 1 x 10 x 60

    Bi's
    warm up 2 x 20 x 40 straight bar curl
    DB curls
    1 x 15 x 20, 1 x 10 x 25, 1 x 5 x 35 and 1 x 10 x 25
    EZ bar Preachers
    1 x 15 x 45, 1 x 10 x 65, 1 x 9 x 85 and 1 x 15 x 70

    All in all a good work out. Solid energy and focus. Yeah I know need to lift more lbs. and working on it.
    Do or do not. There is no try!

  14. #14
    Join Date
    Sep 2006
    Age
    45
    Posts
    1,156
    Rep Power
    1117

    Default

    Had some time to kill so I hit the gym this PM for some HIIT on Elliptical runner. Went better than expected for a low cal. day. Then again it could have been the RA that kept the energy up. The wheels were on fire after yesterday's workout.
    Do or do not. There is no try!

  15. #15
    Join Date
    May 2006
    Location
    Columbia SC
    Age
    41
    Posts
    2,083
    Rep Power
    0

    Default

    Quote Originally Posted by icetrauma
    Had some time to kill so I hit the gym this PM for some HIIT on Elliptical runner. Went better than expected for a low cal. day. Then again it could have been the RA that kept the energy up. The wheels were on fire after yesterday's workout.
    Nice log man and glad that the RA is helping with the energy keep up the dedication

  16. #16
    Join Date
    Sep 2006
    Age
    45
    Posts
    1,156
    Rep Power
    1117

    Default

    Hit chest, back and cardio this AM.

    Chest
    DB bench 2 x 20 x 40, 1 x 15 x 50, 1 x 10 x 75, 1 x 5 x 100 then 1 x 9 x 85
    Decline Hammer Strength 1 x 15 x 70, 1 x 10 x 90, 1 x 8 x 115, 1 x 12 x 90/each side

    Back
    Pull downs wide grip 1 x 20 x 70, 1 x 20 x 80, 1 x 15 x 100, 1 x 10 x 130, 1 x 8 x 160 then 1 x 12 x 130
    Hammer Strength lat. rows Weight each side
    1 x 15 x 70, 1 x 10 x 90, 1 x 8 x 135 then 1 x 15 115

    Elliptical runner 30 min of fat burn cycle.

    Energy/Intensity was good up until 10 min into cardio. Lagged for 5 min. then managed to refocus and finish up. DB bench was great felt like I could of done 1-2 more at 100 but no spotter available. Feeling a good surge of energy and strength increase. Awaiting refill of WB, BU and RA gen 1.

    Later and

    Edit-One good thing was I looked at my arms and my veins are so freaking engorged and pumped. It looks awesome!
    Last edited by icetrauma; 10-05-2006 at 07:45 AM.
    Do or do not. There is no try!

  17. #17
    Join Date
    Sep 2006
    Age
    45
    Posts
    1,156
    Rep Power
    1117

    Default

    Missed a couple of days posting. Legs went well yesterday had to cut it short due to a family event. Hit shoulders, arms and cardio this am. I am feeling a strength increase which is good and I was actually able to fit into a size 34 shorts comfortably without having to suck the gut in.

    DB overhead press
    1 x 20 x 65, 1 x 15 x 95, 1 x 15 x 115, 1 x 10 x 135, 1 x 5 x 175 and 1 x 11 x135
    Seated bent over lat. raises
    1 x 15 x 15, 1 x 10 x 25, 1 x 5 x 35 and reverse pec deck 1 x 15 x 120

    warm up w/reverse, forward and v-bar push downs 1 x 15 x 35 each
    reverse grip bp 1 x 15 x 135, 1 x 10 x 185 and 1 x 5 x 225
    overhead db press
    1 x 15 x 40, 1 x 10 x 65 and 1 x 8 x 80

    bi's warm up db curl 1 x 20 x 30 and 50
    ez bar wide grip curl 1 x 15 x 45, 1 x 10 x 60 and 1 x 6 x 90
    seated parallel curls 1 x 15 x 40, 1 x 10 x 60 and 1 x 8 x 80

    Elliptical runner 30 min levels 8-10 hills setting. Ran hills and walked valleys.

    Had a good overall workout. Energy level was constant. Only neg. issue was lack of focus during the middle.
    Last edited by icetrauma; 10-09-2006 at 09:15 AM.
    Do or do not. There is no try!

  18. #18
    Join Date
    Sep 2006
    Age
    45
    Posts
    1,156
    Rep Power
    1117

    Default

    Today was supposed to be an off day but I said "Self" go in and do some cardio. So did about 30 min run on elliptical and 10 min in the sauna. Good energy and felt really good after the run.
    Do or do not. There is no try!

  19. #19
    Join Date
    Sep 2006
    Age
    45
    Posts
    1,156
    Rep Power
    1117

    Default

    10/12/06 Took the last 2 days off for recovery/sleep in days. It was nice to get a good 8 hrs in and not the usual 5-6 hrs of sleep. Continued w/supps except GG. Back to the gym tomorrow.
    Do or do not. There is no try!

  20. #20
    Join Date
    Sep 2006
    Age
    45
    Posts
    1,156
    Rep Power
    1117

    Default

    Hit chest,back and cardio today. Walked into the gym and the person behind the front desk said "man, you are cutting up" so that boosted the old ego. Then I hit the scale, which I said I was not going to do until Nov., and I was 5 lbs. lighter coming in at 240. The 34 shorts I am wearing fit nice and easy. No more sucking the old fat in and getting rid of the dunlop disease. So, I hit the elliptical runner for a 10 min. warm up.

    Incline db press
    2 x 20 x 40, 1 x 15 x 50, 1 x 10 x 70, 1 x 5 x 100 then 1 x 9 x 80
    db flat bench 1 x 12 x 50, 1 x 8 x 65, 1 x 6 x 85 and 1 x 8 x 65

    Lat. pull down warm up 1 x 20 x 70 then 90
    T-bar row 1 x 15 x 70, 1 x 10 x 90, 1 x 8 x 235 then 1 x 15 x 90
    Neutral grip lat pulldowns 1 x 15 x 100, 1 x 10 x 120, 1 x 7 x 150 then 1 x 10 x 120.

    Finished off with 30 min elliptical hill HIIT training levels 8-14 for 30 min. ran the hills and walked the valleys.

    All in all a solid workout. Had to refocus several times on the lat pull downs. For some reason my mind was in la la land for some dumb ass reason. Not to mention I felt gassed before starting pull downs. Sipped on some PW 1 scoop for half the workout and hand 1 scoo pre along with RA, GM, BU, WB and protein. Tomorrow is dreaded wheels day and abs so, time to prepare. Later.
    Do or do not. There is no try!

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Bodybuilding Program