Beowulf's (insert witty title) Training Log

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    Beowulf's (insert witty title) Training Log


    Well, the others have inspired me to actually log my workouts here. Hopefully I can get some good feedback. I started this a week ago, and will post up my first workouts (been logging them in a book).

    I tweaked DC's layout b/c I often run out of time at the gym. This way I only have one very long workout. So far it looks like this:

    Day 1A: CHEST/SHOULDERS/TRIS/BACK WIDTH/BACK THICKNESS
    DB Bench
    Wide-grip Pullup
    Arnold Press
    CG Seated Row
    Tri PD

    Day 2A: BIS/CALVES/FOREARMS
    DB Curls
    Standing Calf Raise
    BB Wrist Curls (behind back)

    Day 3A: QUADS/HAMS/ABS
    DL
    Leg Press 3:2
    Hanging Leg Raise

    Day 1B: CHEST/SHOULDERS/TRIS/BACK WIDTH/BACK THICKNESS
    BB Incline Bench
    CG Pulldown
    DB Lateral Raise
    BB Row
    EZ Skull Crusher

    Day 2B: BIS/CALVES/FOREARMS
    EZ Preacher Curls
    Standing Calf Raise
    DB Wrist Curls (neutral, standing)

    Day 3B: QUADS/HAMS/ABS
    Hack Squat
    Leg Curl
    Oblique Roman Chair Situp


    Day 1C: CHEST/SHOULDERS/TRIS/BACK WIDTH/BACK THICKNESS
    Weighted Dips
    Wide Grip Neutral Pulldown
    CG Bench Press
    T-Bar Row
    Overhead Tricep Extension

    Day 2C: BIS/CALVES/FOREARMS
    EZ Preacher Curls
    Standing Calf Raise
    BB Wrist Curls (Palms Down)

    Day 3C: QUADS/HAMS/ABS
    Barbell Squat
    Glute Ham Raise
    Swiss Ball Crunches

    Height: 6'0"
    Weight: 199
    Waist: 33.5in

    Should also note that I am conducting a wee IGF experiment, 25mcg/day for 20 days (I'll be going away and taking nothing questionable with me).

    On top of that, I've been double dosing ACTIVATE, along with RXT.
    Last edited by Beowulf; 06-17-2006 at 02:33 PM.

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    Re: Beowulf's (insert witty title) DC Training Log


    looks good!

    remember though, if your pushed for time you can resort to the 4 day routine

    monday- chest-shoulders-tri
    tuesday- back-bi
    thursday- legs-abs
    friday- chest-shoulders tri

    I have done the above and it rocked......strength gains were incredible. I didnt do the stretching/statics/ect ect. to much either because i wanted to keep it basic at the time.
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    Re: Beowulf's (insert witty title) DC Training Log


    6/3/2006
    Day 1A: CHEST/SHOULDERS/TRIS/BACK WIDTH/BACK THICKNESS
    DB Bench
    35x10
    50x5
    60x5
    70x3
    95x8 RP@5 (felt a bit weak on this one)

    Wide-grip Pullup
    Warmup on Lat PD
    5
    3
    3
    15 RP@8 and 12 (I do very slow reps and lock out at the bottom of each rep)

    Arnold Press (seated, simultaneous)
    30x6
    50x3
    60x8 using a 3:2--RP@6

    CG Seated Row
    50x10
    110x20 2:2--RP@14 (definitely need to go heavier next time)

    Tri PD
    60x12
    80x19 RP@13

    Nutrition:
    Cals Consumed: 3466
    Cals Burned: 3280
    Deficit: 186 cals
    43/31/16
    P/C/F
    Last edited by Beowulf; 06-13-2006 at 09:30 PM.
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    Re: Beowulf's (insert witty title) DC Training Log


    subscribed...lets see how this goes.
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    Re: Beowulf's (insert witty title) DC Training Log


    6/4/2006
    Day 2A: BIS/CALVES/FOREARMS

    DB Curls
    15x10
    20x8
    30x5
    30x5
    35x3
    40x2
    50x12 RP@6,9

    Standing Calf Raise
    75x10
    125x7
    200x5
    300x3
    375x2
    425x12 RP@8
    (I'll be changing up my calf routine for DC's torturous calf recommendations)

    BB Wrist Curls (behind back)
    45x15
    45x15
    70x10
    90x8
    115x18
    165x13

    Nutrition:
    Consumed: 2402
    Burned: 3152
    Deficit: 750 cals
    Ratios: 37/37/26
    Last edited by Beowulf; 06-13-2006 at 09:31 PM.
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    Re: Beowulf's (insert witty title) DC Training Log


    seems like i'm the only one here not doing dc oh well, good workout though
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    Re: Beowulf's (insert witty title) DC Training Log


    6/5/2006
    Cardio
    Elliptical: 35 min

    Nutrition
    Consumed: 2564
    Burned: 3158
    Deficit: 594 cals
    Ratio: 50/25/25
    Last edited by Beowulf; 06-13-2006 at 09:32 PM.
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    Re: Beowulf's (insert witty title) DC Training Log


    6/6/2006

    DAY 3A: QUADS/HAMS/ABS

    Deadlifts:
    45x10
    95x10
    135x8
    225x5
    315x2
    365x4

    Squats:
    75x10
    135x8
    135x8
    185x5
    225x12 (yeah, my squats suck but I do 'em to at least parallel with total control all the way down, and up)
    I did this workout at my school's gym. I was supposed to do leg press today. I was deliberately not pairing squats and DLs in the same day. I started using the leg press, and I realized that the safety bar hooks onto the weights. Fortunately, when I was warming up I only had 3 plates on it. The safety bar hooks caught the plate and held the weight at the bottom of the negative. I couldn't get up or put it down. Two of my students had to fix yank around the safety bars (ironic name) so I could push it up. The football coach told me he's never seen that happen b/c noone ever does deep reps

    Hanging Leg Raise:
    Swiss Crunch 3x8 (as warmup)
    HLR warmups:
    3
    3
    3
    23 RP@14,19
    I do these with a good amount of control and lift my legs up above my head, keeping my legs fairly straight.

    Nutrition:
    Burned: 3247
    Consumed: 3276
    Surplus: 30 cals above maintenance
    Ratio: 48/32/20
    Last edited by Beowulf; 06-13-2006 at 09:33 PM.
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    Re: Beowulf's (insert witty title) DC Training Log


    6/7/2006
    Cardio
    Elliptical: 25 min

    Nutrition
    Burned: 3101
    Consumed: 2287
    Deficit: 814 cals
    Ratio: 48/29/23
    Last edited by Beowulf; 06-13-2006 at 09:33 PM.
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    Re: Beowulf's (insert witty title) DC Training Log


    DAY 1B: CHEST/BACK WIDTH/DELTS/BACK THICKNESS/TRIS

    BB Incline Bench:
    45x15
    95x8
    135x5
    155x4
    165x3
    185x13 RP@8

    CG Pulldowns:
    50x12
    80x6
    100x4
    110x3
    120x3
    150x12 RP@8

    DB Lateral Raises:
    5x10
    10x8
    15x8
    20x4
    25x18 RP@13 (I do these with my arms quite extened, as opposed to the 90degree version that some guys do; weight is slow and controlled throughout--well, maybe a little less so on the last reps)

    BB Rows:
    Skipped--back still sore from DLs

    EZ Skull Crushers:
    40x8
    60x5
    70x21 RP@13, 18 (All reps are super strict with slow negatives, elbows slightly more toward chest to emphasize tension on tris, and I touch my eyebrows with the bar to ensure control and full ROM)

    Nutrition:
    Burned: 3247
    Consumed: 2915
    Deficit: 332
    Ratio: 42/35/23
    Last edited by Beowulf; 06-13-2006 at 09:34 PM.
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    Re: Beowulf's (insert witty title) DC Training Log


    looks good, ill be watching....(you stole my "insert witty name" theme for your thread title from me )
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    Re: Beowulf's (insert witty title) DC Training Log


    6/9/2006

    Early AM Cardio:
    Elliptical: 25 min.

    DAY 2B: BIS/CALVES/FOREARMS

    EZ Preacher Curls:

    20x10
    40x8
    60x5
    70x3
    80x2
    80x2
    80x12 RP@9

    Seated Calf Raise:
    0x15
    45x10
    70x5
    90x5
    115x4
    125x4
    150x18 RP@8, 13 (not exactly Dante's rec. for calves, but I'll be switching to that soon)

    DB Wrist Curls (standing, neutral):
    25x25
    40x10
    50x10
    60x12 (had to stop b/c DBs were tearing up my hands; I really need some good forearm exercises )

    Nutrition
    Burned: 3294
    Consumed: 3210
    Deficit: 84 cals
    Ratio: 40/35/20

    (as you may have noticed, this does not add up 100%. 5% of cals came from alcohol )
    Last edited by Beowulf; 06-13-2006 at 09:35 PM.
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    Re: Beowulf's (insert witty title) DC Training Log


    6/10/2006

    AM Cardio
    Elliptical: 50min
    Anytime I do AM cardio, or any cardio, I consume 15-20g of Excell (BCAAs)

    Nutrition
    Burned: 3244
    Consumed: 2550
    Deficit: 594
    Ratio: 39/28/16/6
    (p/c/f/alcohol)
    Yeah, so one of my best friends is in town this weekend, so I've had a couple of drinks each night. This has come to an end. I won't drink again until around July 4th
    Last edited by Beowulf; 06-13-2006 at 09:36 PM.
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    Re: Beowulf's (insert witty title) DC Training Log


    6/11/2006
    Cardio
    Elliptical: 40 min

    Nutrition
    Burned: 3192
    Consumed: 2462
    Deficit: 730 cals
    Ratio: 39/41/20



    6/12/2006
    Day 3B: QUADS/HAMS/ABS
    Hack Squat
    0x15
    0x12
    90x8
    180x5
    230x4
    270x3
    320x12 (60 sec. rest)
    270x16

    Leg Curl
    40x12
    60x8
    80x5
    100x3
    120x18 RP@12

    Twisting Leg Raise (w/ back support)
    -Did warmups on Swiss ball while resting from Leg Curls
    0x5
    0x20 (per side--40 total)RP@15
    *I think I need to switch this exercise b/c my quads were killing from frying them earlier to the point that I think my obliques could have done more.

    Nutrition
    Burned: 3280
    Consumed: 3326
    Ratio: 47/34/19

    UPDATE:
    Weight: 199
    Waist: 33"

    This NHA stack with IGF is kicking some serious ass. My waist keeps shrinking but my bodyweight is staying the same. I don't know how long this can last, but I feel strong as hell (for me) and I've been running some serious cal deficits.
    Last edited by Beowulf; 06-13-2006 at 09:37 PM.
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    Re: Beowulf's (insert witty title) DC Training Log


    BTW, I realize that it is funny that I am keeping a log in the strongman/powerlifter forum. I am just copying the others
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    Re: Beowulf's (insert witty title) DC Training Log


    Hey man is the igf-1 oral or injectable? Also how much do you like activate? Ive been thinking of taking it with powerfull it and seeing how that works, I just not sure how pronounced activates effects are combined with other products like powerfull/rebound.
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    Re: Beowulf's (insert witty title) DC Training Log


    The IGF is inject. I'm running the Activate with Rebound. I started it at the end of my PCT, and was taking it with Powerfull and Anagen at one point. Libido was (and still is) off the hook; it was more pronounced with the Powerfull in the mix. These herbals have some serious potential. I'm thinking Jungle Warfare with NHA (double dosed Activate) may be in order in a few months. It is expensive, but when one considers the health toll, or should I say lack thereof, it is definitely worth it to me.
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    Re: Beowulf's (insert witty title) DC Training Log


    Quote Originally Posted by guyfromkop2
    seems like i'm the only one here not doing dc oh well, good workout though
    that's right b!tch, you're the minority here
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    Re: Beowulf's (insert witty title) DC Training Log


    Quote Originally Posted by Beelzebub
    that's right b!tch, you're the minority here

    haha that's fine with me, more of a reason to get even stronger :bb:
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    Re: Beowulf's (insert witty title) DC Training Log


    catch me if you can
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    Re: Beowulf's (insert witty title) DC Training Log


    Quote Originally Posted by Beelzebub
    catch me if you can

    oh i will :bruce1:
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    Re: Beowulf's (insert witty title) DC Training Log


    Quote Originally Posted by Beelzebub
    that's right b!tch, you're the minority here
    How you liking it so far?
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    Re: Beowulf's (insert witty title) DC Training Log


    well, other than all the PR's and size gains while dropping a small amount of bf, it's horrible
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    Re: Beowulf's (insert witty title) DC Training Log


    Quote Originally Posted by Beelzebub
    well, other than all the PR's and size gains while dropping a small amount of bf, it's horrible
    Good god that's hideous!!!

    *sneaks over to beelze's log... sorry beowolf
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    Day 1C: CHEST/SHOULDERS/TRIS/BACK WIDTH/BACK THICKNESS
    Weighted Dips

    BWx10
    BWx5
    BWx5
    BWx5
    30x5
    50x14 RP@9

    Wide Grip Neutral Pulldown
    50x10
    70x8
    100x5
    110x3
    120x3
    130x14 RP@9

    Upright Row
    30x10
    40x10
    50x8
    60x4
    80x15 RP@10

    T-Bar Row
    0x15
    45x10
    90x6
    135x16 RP@10 (little help on #16)

    Close-Grip Bench Press
    45x15
    45x10
    135x8
    155x5
    185x10 RP@7 (felt toasted by the time I got to this set)

    Nutrition
    Burned: 3338
    Consumed: 2857
    Deficit: 481 cals
    Ratio: 49/35/17
    Last edited by Beowulf; 06-13-2006 at 10:13 PM.
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    6/14/2006

    Cardio
    Elliptical: 60 min

    Nutrition
    Burned: 3296
    Consumed: 2270
    Deficit: 1026 cals
    Ratio: 49/25/25

    *Yikes, deficit is a bit much today. I'm trying to push the deficit on some days and balance it with at or above maintenance on other days. I kept cruising on Cardio; Pride DVD's make cardio a breeze
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    6/15/2006

    Cardio
    Badminton: 40 min
    (this may seem like a stupid game, but it is fun as hell. I played a guy who is semi-pro, so he basically made me run all over the court for 40 min. More of a HIT type session I would think.)

    Nutrition
    Burned: 3201
    Consumed: 2442
    Deficit: 759 cals
    Ratio: 44/28/28

    *I had some end-of-the-year obligations at school, so I missed two consecutive days of workouts, but I still got plenty of cardio in


    6/16/2006
    Cardio
    Elliptical: 40 min.

    Day 2C: BIS/CALVES/FOREARMS
    BB Curls (wide grip)
    45X10
    65X7
    75X5
    85X4
    95X3
    105X11 RP@7,10

    Donkey Calf Raise
    55X10
    80X8
    105X8
    130X5
    195X5
    255X24 RP@11,18
    (emphasized very slow neg and held stretch at bottom)
    Reverse EZ Curls
    Started out with some light wrist curls w/BB and DB. Wrist hurt
    50x10
    50x18 RP@12 **reps were done w/slow pos and neg in order to emphasize forearm contraction

    Notes: I am frustrated with forearm exercised b/c everything I try hurts my wrist. I injured my wrist several times when I was younger, during high speed ski-racing crashes. I don't think it ever healed quite correctly. So anytime I do a palms-down forearm exercise I have to stop b/c of pain (not the good kind). Are reverse curls a sufficient alternative? I'm thinking about going back to the old-school wooden pole with weights dangling from it. Anyone know if this is effective?
    http://www.bodybuilding.com/fun/2002/wristroller2.jpg

    BB curls also cause wrist pain. I have tended to use EZ bars in the past for this reason, but I've read that BB hits the inner head better. I guess I don't really have a choice in the matter.

    Nutrition
    Burned: 3316
    Consumed: 3016
    Deficit: 300 cals
    Ratio: 46/32/12/9 (couple of beers )
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    6/17-6/18
    I had a lot going on over the weekend, including going to 3 parties, so I took some cheats and had a couple of beers. My cals are estimated, so I won't bother posting, but I did manage to get in 75 min. cardio on Sat and 60 min on Sunday.

    6/19/2006

    DAY 3C: QUADS/HAMS/ABS
    BB Squats:

    45x10
    45x10
    135x8
    135x5
    185x4
    225x3
    225x15 PR (+3)

    Glute Ham Raise
    0x12
    0x10
    0x13
    Haven't done these in a long time, so I took it easy for now. Honestly, the 0x13 was pretty tough. I used a very slow, controlled neg.

    *In a rush b/c tomorrow is the last day of school, so I have a lot of work to do; abs will be done tomorrow.
    Nutrition
    Burned: 3215
    Consumed: 2755
    Deficit: 460 cals
    Ratio: 47/36/16
    Last edited by Beowulf; 06-19-2006 at 09:15 PM.
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    ooo.. nicely done log my man.
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    Thanks, Ubi. I'm currently battling a plethora of Type I fibers in my legs. Its great to be able to run a good marathon time, but that really isn't my goal anymore (at least that is what my knees told me).
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    6/20/2006

    Cardio
    Elliptical: 30 min

    Nutrition
    Burned: 3129
    Consumed: 2709
    Deficit: 420 (a sign that I should start observing the international smoking time again ) cals
    Ratio: 53/31/16

    Today was the last day of school I was busting my butt to get all my grading done, but this means a lot of pressure off and a hell of a lot more time to dedicate to training and nutrition. I have a busy summer ahead of me, but it is self-directed (for the most part).
  32. Registered User
    Ubiquitous's Avatar
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    Quote Originally Posted by Beowulf
    6/20/2006

    Cardio
    Elliptical: 30 min

    Nutrition
    Burned: 3129
    Consumed: 2709
    Deficit: 420 (a sign that I should start observing the international smoking time again ) cals
    Ratio: 53/31/16

    Today was the last day of school I was busting my butt to get all my grading done, but this means a lot of pressure off and a hell of a lot more time to dedicate to training and nutrition. I have a busy summer ahead of me, but it is self-directed (for the most part).
    You know what that means.. celebrate naked on the couch, eating Crowler Cookies...... wife's hand on your weiner.... HeMan reruns playing on the TV.... Boom... decadence.
  33. Registered User
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    Quote Originally Posted by Ubiquitous
    You know what that means.. celebrate naked on the couch, eating Crowler Cookies...... wife's hand on your weiner.... HeMan reruns playing on the TV.... Boom... decadence.
    I'll take all of the above, minus He-Man

    Ubi, I don't even want to know why you like to see a jacked, half-naked, cartoon man when your lady is touching your wiener
  34. Registered User
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    way to correct me on the spelling of wiener... hmmph
  35. Registered User
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    Quote Originally Posted by Ubiquitous
    way to correct me on the spelling of wiener... hmmph
    I don't know the correct spelling of wiener, as I don't spend my time thinking about them. Note: I'm not judging you, Ubi
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    6/21/2006
    Day 1A: CHEST/SHOULDERS/TRIS/BACK WIDTH/BACK THICKNESS
    DB Bench

    45x10
    55x6
    65x4
    75x3
    85x3
    95x10 PR
    (RP@7)

    Wide-grip Pullup
    BWx3
    BWx3
    BWx3
    BWx3
    BWx19 PR (I used to be able to do a ton of pullups, but I weighed 30-40lbs less)
    (RP@11,16)

    Arnold Press (seated, simultaneous)
    35x8
    50x3
    55x13 PR (last time I only got 8 total; I blasted right through to 10 before resting)

    CG Seated Row
    50x10
    80x5
    100x5
    110x23 PR


    Tri PD
    50x5
    75x5
    90x18 PR
    RP@11, 15

    Nutrition:
    Cals Consumed: 2535
    Cals Burned: 3338
    Deficit: 803
    Ratio: 47/31/19
    P/C/F

    GREAT WORKOUT! I went 5x5 for PRs. This was N/A before b/c my first time through the cycle of 3 workouts established the baseline.
    Last edited by Beowulf; 06-22-2006 at 12:54 AM.
  37. Registered User
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    awesome session beo
  38. Registered User
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    trainng looks intense Beo and the PR (im assuming this tands for personal record..) are crazy.

    I dont know if your saving this but I thought I would ask anyway. What are your current stats? I know your sig has your goals I was just wondering what you were at now?
  39. Registered User
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    Currently 199lbs at approx. 12%bf. I don't think I'll quite hit the goal, but I'll get pretty close. I've been doing the calculation BV posted a while back, and it seems to come out a bit on the high side. I'd rather overestimate than underestimate. My abs are starting to show; that is a good sign.
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    Awesome man! Keep on track and you'll hit it.
  

  
 

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