Beowulf's (insert witty title) Training Log

[Beowulf]

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.

[danTman2]

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.

[Beowulf]

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

[kwyckemynd00]

subscribed...lets see how this goes.

[Beowulf]

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

[guyfromkop2]

seems like i'm the only one here not doing dc oh well, good workout though

[Beowulf]

6/5/2006
Cardio
Elliptical: 35 min

Nutrition
Consumed: 2564
Burned: 3158
Deficit: 594 cals
Ratio: 50/25/25

[Beowulf]

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

[Beowulf]

6/7/2006
Cardio
Elliptical: 25 min

Nutrition
Burned: 3101
Consumed: 2287
Deficit: 814 cals
Ratio: 48/29/23

[Beowulf]

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

[snakebyte05]

looks good, ill be watching....(you stole my "insert witty name" theme for your thread title from me )

[Beowulf]

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 )

[Beowulf]

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

[Beowulf]

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.

[Beowulf]

BTW, I realize that it is funny that I am keeping a log in the strongman/powerlifter forum. I am just copying the others

[snakebyte05]

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.

[Beowulf]

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.

[Beelzebub]

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

[guyfromkop2]

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:

[Beelzebub]

catch me if you can