STFU Training Log by Michael

Supa_Spence

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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
 

Supa_Spence

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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
 

Supa_Spence

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10-12-2011

Cardio day
treadmill 0 incline, 25 minutes ,two miles
heart rate 150 to 160
 

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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
 

Supa_Spence

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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
 

Supa_Spence

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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)
 

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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
 

Supa_Spence

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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
 

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