Winter training log

Page 2 of 2 First 12

  1. 08JAN13

    OFF DAY

    CHEAT DAY: LAST TIME I CHEATED WAS 25DEC12, AND HAD ABOUT FOUR PLATES OF CARBS. SO TODAY I WENT AND INDULGED AT RED ROBIN. BROUGHT HOME A GOURMET CHEESEBURGER (MONSTER SIZED, EXTRA PATTY), AND A COOKIE MAGIC MILKSHAKE (MONSTER SIZED). MAN, WAS THAT GOOD, JUST FINISHED. BUT THEN I FOLLOWED IT UP WITH TWO SMORES POP TARTS! YUMMY, GOOEY! LAYING ON THE COUCH NOW SLUGGISH AND FULL, AND HAPPY. I PLAN TO WAKE UP FEELING AND LOOKING FULL AS HELL. TOOK TWO ANABETA ELITE BEFORE THIS INDULGENT FEAST. PUT THOSE CARBS TO USE!

    TOMORROW IS LEGS!


  2. Had deep tissue massage done yesterday to the left side of my upper body. I am hoping this helps with crooked bench press that has plagued me for years now. Something's going on with the left side of body that throws off my entire bench press. Will go back in for more deep tissue and chiro adjustment next week. Staying on top of this.

    Woke up looking full and lean after yesterday's feast. Surprised! I drank about 1/2 gallon of water afterwards over the course of about 2 hours, That must have done the trick. Still had lines in my hip flexors and abdomen was flat as a wall when I woke up.

    KEY: KEEP WATER HIGH AFTER FEAST!

    09JAN13

    LEG CURL:
    SET 1: 10X20
    SET 2: 20X20
    SET 3: 30X15
    SET 4: 40X12
    SET 5: 50X8
    SET 6: DROP SET! 40X10, 30X10, 20X10, 30 X25 (PARTIALS)

    *60 SEC REST BEWTWEEN SETS

    STIFF LEG DEADLIFT
    SET 1: 95X10
    SET 2: 115X10
    SET 3: 135X10
    SET 4: 135X10

    LOVE THE WAY THESE FEEL. HAMS ALWAYS FEEL BIG AND STRONG WHILE DOING THESE. 2 MIN REST/SET

    LEG PRESS
    SET 1: 90X10
    SET 2: 270X10
    SET 3: 450X10
    SET 4: 450X10
    SET 5: 450X10

    2 MIN/SET. 3 SEC DESCENT, EXPLODE ON THE WAY UP. MOUNTAIN DOG STYLE!

    HACK SQUAT
    SET 1: 50X10
    SET 2: 100X10
    SET 3: 100X10
    SET 4: 100X10
    SET 5: DROP SET! 100X10, 50X15

    2MIN/SET. PAUSE AT BOTTOM, EXPLODE UP.

    AWESOME WORKOUT! 45 MIN. IN/OUT. NO CARDIO. LIKING THIS MOUNTAIN DOG PROGRAM. BODY IS MENDING AND GROWING
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    Pic of the wheels an hour after awesome leg session

  4. 10JAN13

    OFF DAY
    KNEE BOTHERSOME. THE REST TODAY SHOULD MEND IT WELL ENOUGH. CHEST/SHOULDERS TOMORROW! PLAN TO BLAST IT!

  5. 11JAN13

    DUMBBELL BENCH PRESS (WITH TWIST AT LOCKOUT)
    SET1: 30X10
    SET2: 45X10
    SET3: 60X10
    SET4: 60X10
    SET5: 60X10

    INCLINE BARBELL PRESS:
    SET1: 45X8
    SET2: 95X8
    SET3: 105X8
    SET4: 115X8
    SET5: 125X8
    SET6: 130X8
    SET7: 130X8 (NEARLY DID NOT GET THE LAST REP UP!)

    CYBEX MACHINE PRESS
    SET1: 90X10
    SET2: 100X10
    SET3: 100X10

    LATERAL RAISE (SWINGS)
    SET1: 20X35
    SET2: 20X35
    SET3: 20X35
    SET4: 20X35

    REVERSE PEC DECK
    SET1: 30X35
    SET2: 30X35
    SET3: 30X35

    REAR DELT FLYES (SWINGS, FACE DOWN ON INCLINE BENCH)
    SET1: DROP SET! 20X60, 10X40, 5X40

    CARDIO: 30 MIN, 2.50 MILES, 5.0 MPH STRAIGHT THROUGH

    AVERAGE FEEL, AGGRESSION. BENCH MECHANICS STILL FEEL UNBALANCED, THOUGH THE INCLINE LOOKED SMOOTH (FROM WHAT I COULD SEE). WENT WITH AN INTRA-WORKOUT DRINK TODAY; 1 SCOOP POWER CARB, 1/2 CUP OATMEAL, 10 G BCAA, 5 G CREATINE MONO. DID NOT NOTICE ANY KIND OF SPECTACULAR EFFECT, THOUGH I'M DOING IT TO ENHANCE RECOVERY, SO WE WILL SEE HOW BODY FEELS IN THE NEXT 36 HRS OR SO. MAY AMP UP THE VOLUME AND SWITCH TO MORE TRADITIONAL BODYBUILDING TEMPALTE SOONER RATHER THAN LATER.
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  6. 12JAN13

    PULLUP
    SET1: BWX6
    SET2: BWX6
    SET3: BWX6
    SET4: BWX6

    DEADLIFT:
    SET1: 135X10
    SET2: 135X10
    SET3: 135X10

    BARBELL ROW:
    SET1: 95X12
    SET2: 105X10
    SET3: 115X8
    SET4: 125X6

    DUMBBELL ROW:
    SET1: 55X10
    SET2: 55X10
    SET3: 55X10

    STRAIGHT ARM PULLDOWN
    SET1: 30X12
    SET2: 35X12
    SET3: 40X12

    ROMAN CHAIR SITUPS (SETTING 1)
    SET1: X10
    SET2: X10
    SET3: X8
    SET4: X8

    WORKOUT TIME 55 MIN

  7. 13JAN13

    STANDING MILITARY PRESS
    SET1: 55X12
    SET2: 65X10
    SET3: 75X8
    SET4: 85X6
    SET5: 95X8

    CABLE LATERAL RAISE
    SET1: 15X12
    SET2: 20X10
    SET3: 20X10

    REVERSE PEC DECK
    SET1: 70X12
    SET2: 70X12
    SET3: 70X12

    BARBELL CURL:
    SET1: 30X12
    SET2: 40X10
    SET3: 50X8
    SET4: 60X6

    INCLINE DUMBBELL CURL
    SET1: 20X10
    SET2: 20X10
    SET3: 20X10

    CAMBERED PREACHER CURL:
    SET1: 40X10
    SET2: 40X10

    CARDIO: TREADMILL, 25 MIN, 2.3 MI, 5.0-7.0 MPH
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