STFU Training Log by Michael - AnabolicMinds.com

STFU Training Log by Michael

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    Lightbulb STFU Training Log by Michael


    I'm back gang . This log is for accountablity . I had two dislocated shoulders in one week and spent time in rehab to regain everything and stll moving up to 100 percent . I lost any and all gains cause i also was in a car wreck and life got real ****ty but i am back. No excuses just lifting and being me ...

    Bio:
    height: 5'6
    weight:150
    bodyfat:unknown
    Age:35

    Goals:
    Recomposition of body and recoup of shoulder after rehab and then beast mode

    Training:
    workout 1: chest and shoulders
    4 sets incline BB
    4 sets flat DB
    4 sets db flye, cable or machine
    3 sets seated BB press or DB
    3 sets lateral raises
    4 sets body weight or weighted dips
    3 sets of a skull crusher or pushdown

    workout 2:
    4 sets pullups
    4 sets bent BB rows
    4 sets reverse grip pulldown
    4 sets seated close grip cable row
    4-6 sets deadlifts
    3 sets of bb or db curls

    workout 3:
    squat squat squat squat... Ohh yeah squat!
    4 sets leg extensions
    4 sets laying leg curl
    4 sets seated leg curl

    do it in thus fashion:
    day 1= workout 1
    day 2= workout 2
    day 3= off/rest
    day 4= workout 3
    day 5= repeat

    Supps that i am taking:
    Bc +eaa by Lg science
    M-drol for 4 weeks @ 20mg
    I do have all post cycle (clomid) and other supps to aid in heart and blood pressure as well . (did a cycle before injuries)
    Gat Jet Fuel Pyro in the am
    Fish oil
    Protein powder
    Jack3d when pre workout
    also may into ECA stack next week or might just stick with Jet Fuel (any opinions)
    Protein powder obviouslly but trying to stick to mostly whole foods

    Calorie intake: TBD

    ****************************** **************
    10-10-2011 Monday

    workout 1: chest and shoulders

    incline barbell:
    65 pounds x12 reps
    85 pounds x10 reps
    90 pounds x9 reps (go up in weight)
    90 pounds x4 reps
    85 pounds x3 reps
    65 pounds x8 reps

    flat DB press:
    30p x12
    35p x10
    40p x5 (go up in weight)
    40p x4
    35p x7
    35p x7

    cable flye
    10p x12
    15p x8
    20p x2 (stay) - just from weakness of dislocation really felt it work
    20p x2
    10p x11

    seated dumbbell press
    15p x12
    20p x10
    25p x4 (go up)
    25p x3
    15p x12

    standing lateral raises
    5p x12
    10p x4 (go up - very tight and needs to be monitored but good burn)
    10p x8
    5p x10

    lifefitness machine dips (do to can't do dips regular for now )
    50p x12
    70p x10
    90p x9 (go up )
    90p x7
    70p x 12

    cable rope pushdown
    10p x12 (really could feel in shoulder will go slow monitor )
    20p x12
    30p x6 (go up)
    30p x6
    20p x16

    post work out cardio
    type: treadmill
    incline:12
    speed: 3.5
    duration: 30 minutes
    heart rate : 140-145


    The beginning ... who's in it with me . As always suggestions and what not welcomed ...

    Thanks michael
    Special thanks to mentors : Thundergod , Edwitt ,Liftingstud for the program
    check out my workout log in training "STFU training log by michael"

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    workout 2

    pullups
    Bodyweight x7, x4, x3, x2 (shoulder on left side giving out but heck its still something )

    bent Barbell rows
    65 pounds x 12 reps
    75p x8
    80p x5
    80p x4
    70p x8
    65p x7 (go up)

    reverse grip pulldown
    55px12
    70p x14
    85p x7
    100p x3
    100p x2
    70p x11 (go up)

    seated close grip cable row
    70p x12
    85p x6
    100p x3
    100p x4
    70p x10 (go up)

    deadlifts
    95p x12
    115p x7
    125p x6
    125p x6
    95p x11 (go up)

    standing dumbbell curls
    15p x12
    20p x12
    25p x5
    25p x5
    15p x10 (go up)

    post workout cardio

    Treadmill
    30 minutes
    3.0 speed
    12 incline
    heart rate 135 to 140
    1.50 distance
    check out my workout log in training "STFU training log by michael"
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    10-12-2011

    Cardio day
    treadmill 0 incline, 25 minutes ,two miles
    heart rate 150 to 160
    check out my workout log in training "STFU training log by michael"
    •   
       

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    Squats
    95 pounds x12
    115p x10
    135p x5
    135p x6
    95p x9 (go up )

    Lifefitness leg extention (has weight for each leg)
    Both L and Right legs:
    25p x17
    35p x 12
    45p x 9
    55p x6
    45p x 9
    25p x18 (go up)

    Precor prone leg curl
    45p x22
    55p x 8
    60p x 2
    60p x4
    40p x15 (go up)

    Hoist seated leg curl
    79p x20
    97p x12
    115p x 7
    133p x3
    133p x 4
    79p x 20
    check out my workout log in training "STFU training log by michael"
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    workout 1: chest and shoulders

    incline barbell:
    85 pounds x12 reps
    105 pounds x7 reps
    115 pounds x4 reps
    115 pounds x2 reps
    85 pounds x6 reps

    flat DB press:
    30p x12
    40p x10
    45p x4
    45p x4
    30p x10

    cable flye
    15p x12
    20p x8
    25p x3
    25p x2
    15p x11

    seated dumbbell press
    15p x12
    20p x10
    27.5p x4
    27.5p x2
    15p x11

    standing lateral raises
    5p x12
    10p x6
    5p x15
    5p x10

    lifefitness machine dips (do to can't do dips regular for now )
    90p x12
    110p x9
    120p x5
    120p x3
    70p x 12

    cable rope pushdown
    20p x12
    30p x9
    40p x2
    40p x1
    20p x12

    post work out cardio
    type: treadmill
    incline:12
    speed: 3.0
    duration: 30 minutes
    heart rate : 133-135
    check out my workout log in training "STFU training log by michael"
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    backlog

    pullups
    Bodyweight x6, x4, x2, x2

    bent Barbell rows
    65 pounds x 12 reps
    75p x10
    85p x6
    85p x5
    70p x6 (go up)

    reverse grip pulldown
    85px12
    100p x7
    120p x2
    120p x2
    85p x7

    seated close grip cable row
    85p x12
    100p x5
    120p x2
    85p x7

    deadlifts
    115p x12
    135p x10
    155p x4
    155p x2 (go up)

    standing dumbbell curls
    25p x12
    30p x6
    35p x4
    35p x2
    25p x5
    25p x5
    15p x10 (go up)
    check out my workout log in training "STFU training log by michael"
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    backlog

    Squats
    135 pounds x12
    140p x10
    160p x5
    185p x2
    165p x5 (stay )

    Lifefitness leg extention (has weight for each leg)
    Both L and Right legs:
    25p x12
    35p x 10
    45p x 9
    55p x9
    65p x4
    65p x2
    50p x10

    Precor prone leg curl
    40p x12
    55p x10
    70p x8
    85p x2

    Hoist seated leg curl
    115p x15
    133p x6
    152p x3
    152p x3
    133p x 4
    115p x14
    check out my workout log in training "STFU training log by michael"
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    todays work out

    Incline
    95p x10
    115p x2
    120p x2
    120p x1
    95p x5 (stay)

    flat dumbbell press
    40p x12
    45p x10
    50p x4
    50p x3
    40p x3

    cable flys
    15p x12
    20p x10
    25p x2
    15x12

    seated dumbbell press
    25p x12
    30p x8
    35p x3
    25p x6

    standing lat raise
    5p x12
    10p x10
    15p x6
    15p x4
    5p x12

    dips (weights on each side )L and R
    70p x12
    80p x6
    90p x 5
    spent lol

    cable pushdowns
    35p x12
    42.5p x8
    50p x2
    50p x2
    35p x8
    check out my workout log in training "STFU training log by michael"
  

  
 

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