Leggo's attempt at a Training Log!!

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  1. Senior Member
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    Leggo's attempt at a Training Log!!


    OK, I've recently been dieting for the past month and a half and doing cardio here and there to drop some bodyfat. I started at 227 lbs and I am now about 214 lbs, give or take. I'm not in bad shape but there is definitely room for improvement.

    As a disclosure, I am not a very disciplined logger as I am self employed and some time I get very busy and may not update everyday. The reason for this log is to help me stay disciplined in my endeavor to get in shape.

    Also, this will be an experiment for me. As long as I have been training, I have always trained with a 6-10 rep scheme. I plan on doing 20 reps per set, lighter weight, and very deliberated focus on the contraction and pump of the muscle.

    Goal

    To reduce body fat and improve quality of muscle on my frame and increase muscular and cardiovascular endurance. Basically, I want to get Ripped!! I won't be so concerned with getting big for a while

    Training split (training days may vary, but you get the idea)

    mon- chest, tris
    tues- back
    wed- shoulders, bis
    fri- legs, calves

    As I said, my ego (I'll have to Leggo my Ego!! LOL) will be set aside as I am not going to concern myself with heavy weights, rather, I will focus on the contraction, burn and pump of lighter weights with a rep scheme of 20 per working set

    On off days, I will be doing sprints for cardio and will do abs here and there.
    :bruce2:
    Diet

    I do my own improvised version of CKD with a refeed every Saturday or Sunday approximately 2500 - 2700 cals per day

    Supplementation

    B-complex
    fish oil
    vitamin C
    chewable Flintstone Vitamins
    primatine tablets (1st thing in the morning)
    caffeine
    Clear Edge (for endurance and focus)
    sugar free Metamucil (before bed to Keep sh*t real)

    I will be posting pics in the next few days
    Let me know if I am missing anything in the criteria for my log

    Oh yeah, to my BDS homies, The use of smilies, ridiculous youtube postings and good time posting is permissable.

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    i have been all about the high rep thing for the last few months.I like to feel the pump and burn from that better than high weight low rep sets. If fat loss and body comp is a goal high weight low reps isn't gonna help much. My suggestion is to keep time between sets short to keep heart rate up.As this is crucial to aid fatloss!!! SQUAD UP ~trip
    The LORD is my rock, my fortress, and my savior; my God is my rock, in whom I find protection. He is my shield, the power that saves me, and my place of safety.-Psalm 18:2
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    Quote Originally Posted by Leggo my Ego View Post
    sugar free Metamucil (before bed to Keep sh*t real)

    :
    The LORD is my rock, my fortress, and my savior; my God is my rock, in whom I find protection. He is my shield, the power that saves me, and my place of safety.-Psalm 18:2
    •   
       

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    Quote Originally Posted by TripDog View Post
    i have been all about the high rep thing for the last few months.I like to feel the pump and burn from that better than high weight low rep sets. If fat loss and body comp is a goal high weight low reps isn't gonna help much. My suggestion is to keep time between sets short to keep heart rate up.As this is crucial to aid fatloss!!! SQUAD UP ~trip
    That be the plan fo' sho!!
  5. Senior Member
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    here are a couple of quick wackass pics (stupid camera won't take clear pics )

    I'll try to post some better ones tomorrow
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    Leg day

    OK. Crazy fantastic work out today. The weights were low but the Intensity was... intense. All set were performed in a slow, controlled manner focusing on the burn... It burnt

    Squats
    95 lbs x 24 reps (warm up)
    135 lbs x 22 reps
    135 lbs x 20 reps
    135 x 17 reps (this one killed me... Weak, I know)
    Embarrasing how hard I had to work on these sets

    Leg Curls
    60 lbs x 20 reps
    75 lbs x 20 reps
    75 lbs x 15 reps(failure) + 5 more reps after 15 seconds rest

    Leg Extensions
    185 lbs x 24 reps
    200 lbs x 20 reps
    200 lbs x 18 reps

    By this point in the work out, I could barely walk. I did some deep stretching and went on to calves

    Standing Machine Calf Raises
    60 lbs x 20 reps
    75 lbs x 15 reps
    60 lbs x 20 reps
    60 lbs x 17 reps

    I am humbled by this workout and the pain such small weights produced. I tried to keep rest times between sets at or below 2 minutes but at one point the pump was so intense, I had to rest a little longer. I was in and out of the gym in 45 minutes
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    Thats some crazy reps dawg. Looks painful. Keep us updated.
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    Weight: 212 lbs

    Legs are freekin' sore already today. I plan on doing some ab work today and maybe some cardio. No weights today

    I love natty PB

    Back tomorrow! Looking forward to high rep Deads... kinda
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    ohhhhh....yeahhhhh.
    leggo is gonna get shreaded!
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    nice to see you are man enough to do high rep/low weight deads and squats. painful, but necessary.
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    Quote Originally Posted by Hank Vangut View Post
    nice to see you are man enough to do high rep/low weight deads and squats. painful, but necessary.
    Yeah they painful aight. I'm hoping this routine will help me etch some detail in my smooth, jolly physique. I would like to be a lean and cut 190-195 lbs.
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    You must spread some Reputation around before giving it to Hank Vangut again.
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    Quote Originally Posted by Leggo my Ego View Post
    Yeah they painful aight. I'm hoping this routine will help me etch some detail in my smooth, jolly physique. I would like to be a lean and cut 190-195 lbs.
    how tall are you?
    peeling 15-20lbs of fat off your current build should really bring in the definition!!!
  14. Senior Member
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    Quote Originally Posted by Hank Vangut View Post
    how tall are you?
    peeling 15-20lbs of fat off your current build should really bring in the definition!!!
    5'8" Most people don't believe me when I tell them what I weigh. They usually estimate my weight at less than 200.
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    Current Measurements:
    Waist (at belly button): 37.75"
    Right Upper arm (flexed): 16.5"
    Left Upper arm (flexed): just less than 16.5"
    Right upper thigh: just over 26"
    Left upper thigh: just under 26"
    calves: both 16"
    Chest (at nipple arms down): 46"
    Shoulders (arms down around shoulders): 51"
    Neck: 17"
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    Looking good
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    Quote Originally Posted by crader View Post
    Looking good
    Ahh shucks, thanks
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    subbdizzled
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    Great News
    I won a free bottle of P-Slin from USP Labs contest thread! I am looking forward to incorporating it into this Log. So I will switch up my diet a bit when I get it to include 75g of complex carbs pre workout

    Back day today. I'm leaving for that shortly. Legs still sore as sh*t, high rep deads should be a blast
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    here are a couple more crappy pics I took yesterday
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    With all the support you get here and good training advice, you should look like Trip in no time.
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    Back Day

    Today was an irritating workout. I was having a hard time "feeling" the muscles working. I think I'm too carb depleted and I should have taken some caffeine pre workout... Anyway:

    *Off the floor Deads
    135 x 20 reps
    185 x 17 reps
    185 x 15 + 5 reps
    185 x 13
    (Sh*tty weakass deadlift work out!)

    Barbell Rows
    95 x 20 reps (warmup)
    135 x 18 reps
    135 x 18 reps
    135 x 14 + 5 reps

    Hammer Strength pull downs
    45 lbs per side x 20 reps
    90 lbs per side x 16 reps
    90 lbs per side x 12 reps
    70 lbs per side x 12 reps

    then I did a few sets of standing 2 arm dumbell rows with 45lb dumbells. didn't count reps..

    I hate these kinds of workouts but oh well we all have them once in a while. I wish I was on some test
  23. Senior Member
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    Off day today. Had some business sh*t going on today.

    Got to carb up today which was fukcing AWESOME. Here are some of the delectible delights I induldged in today with my meals:

    4 granola bars
    a belgium waffle
    a bananna
    a Sh*tload of cranberry juice
    a large bowl of capn crunch
    a larger bowl of lucky charms
    spaghetti
    Lots of bread
    potatoes
    2 big chunks of bananna bread
    and 1 cup of oatmeal before bed

    A wonderfully carbolicious day it was... now back to being strict again

    My sh*t is tight!
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    Shoulders and bi Day

    Bad fukcen-ass workout today!! I took 20mg Epistane and 8mg Methoxy TST with my preworkout meal about and hour and a half before my work out just for the fukc of it . I don't know if it was because of my refeed yesterday or the Epi/TST or the combo of both but I was freekin pumped. I like doing that every once in a while.

    Rear delt machine
    55 lbs x 20 reps
    70 lbs x 20 reps
    85 lbs x 15 reps + 5

    Seated side laterals
    15 lbs 3 sets of 20 reps

    Smith machine Military Press
    95 lbs x 20 reps
    135 lbs x 15 reps
    135lbs x 12 reps (drop set) -> 115lbs x 7 -> 95 lbs x 8 reps

    Upright Barbell rows
    65 lbs x 15 reps
    85 lbs x 12 reps
    105 lbs x 10 reps (drop set) -> 85 lbs x 8 -> 65 lbs x 7

    By this time, my whole upper body felt numb and I didn't really want to do bis, and to be honest, I half assed it

    Straight bar curls
    65 lbs x 12 reps
    85 lbs x 8 reps
    75 lbs x 8 reps (Pvssy!)

    seated 2 arm dumbell curls

    25 lbs x 15 reps
    30 lbs x 12 reps

    Hammer Strength preachers
    65 lbs x 10 + 5

    I did alot of volume for shoulders (more than I'm used to) and I was way pumped. By the time I got to biceps, my arms were already swollen and they hurt so I didn't really give 100%. BTW, I hate training Biceps

    Body weight today at the gym after training: 211 lbs
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    not bad nooob.
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    Who would not love a day that has belgian waffles in it
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    Quote Originally Posted by crader View Post
    Who would not love a day that has belgian waffles in it
    Ya it felt good to carb up fo' sho. My faviorite was the sugarry cereal. That is my weakness and with a 10 year old son, it's always around in abundance!
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    Lol I hear you on that one, my kids hate the cut down in sweets in the house.
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    Yesterday: Leg Day

    Squats:
    95 x 20 (warm up)
    135 x 20
    135 x 15 + 5
    135 x 15

    Hack squats
    135 x 20
    225 x 15
    225 x 15
    275 x 8 (not high rep but Just for Fun!)

    Leg curl
    60 x 20
    75 x 15
    75 x 15

    Leg extensions
    180 x 20
    210 x 10
    195 x 15
    180 x 15

    Standing calf machine
    60 x 20
    60 x 20
    75 x 15
    75 x 12 (serious cramping)

    Brutal work out. Didn't eat enough prior to working out so was kinda hurting for energy. Looked like an idiot walking over to the calf machine. My right leg completely gave out while walking and I ate sh*t right in the middle of the gym Oh well

    Chest/Tris today... will update later
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    Here are some updated pics
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    Chest and Tri day Yesterday
    This was a Great workout even with the low weights.

    Barbell Bench Press / Dumbell Flye (deep and slow) Supersets :
    95 x 20 then 20 lb x 20 (warm up)
    135 x 20 reps then 25 lbs x 15 (the pump and burn from this was ridiculous)
    135 x 15 then 20 lbs x 15
    135 x 15 then 20 lbs x 15
    I was toast after that

    Bodyweight Dips:
    10 reps
    8 reps
    8 reps

    Incline DB Press:
    35 lbs x 20
    45 x 17
    50 x 14

    Skull crushers (slow and controlled and pause at bottom)
    60 x 15
    70 x 10
    50 x 20

    Seated iso-lateral tricep extension machine (weigt not listed on the plates)
    5 plates x 20
    10 plates x 18
    12 plates x 15
    12 plates x 15
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    Keep it up bro. Good log.
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    how are the high-rep squats and deads treating you?

    i usually have to play dead in between sets of those.
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    Quote Originally Posted by Hank Vangut View Post
    how are the high-rep squats and deads treating you?

    i usually have to play dead in between sets of those.
    Yeah after the high rep squats, I am smoked. But I feel like I am tightening up in just the short time I've been on this program. I've only done deads once since on this program and didn't give 100% because I was having a hard time "feeling" them and I wasn't in the zone. Tomorrow is Deads and I will be sufficiently caffeinated to ensure intensity.
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    Quote Originally Posted by Travis View Post
    Keep it up bro. Good log.
    Thanks
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    Ahhh a workout thread, needed a break from the sex threads. Aye deads are good, get a really nice stretch and burn from them!! Can't wait to see how you do!
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    Quote Originally Posted by crader View Post
    Ahhh a workout thread, needed a break from the sex threads. Aye deads are good, get a really nice stretch and burn from them!! Can't wait to see how you do!
    yeah, i couldn't bring myself to get involved in that lube thread. i only handle so many gay animal jokes.
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    Quote Originally Posted by crader View Post
    Ahhh a workout thread, needed a break from the sex threads. Aye deads are good, get a really nice stretch and burn from them!! Can't wait to see how you do!
    LOL... Those sex threads wearing you out Christine?
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    Quote Originally Posted by Leggo my Ego View Post
    Thanks
    your welcome
    The LORD is my rock, my fortress, and my savior; my God is my rock, in whom I find protection. He is my shield, the power that saves me, and my place of safety.-Psalm 18:2
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    Quote Originally Posted by Leggo my Ego View Post
    LOL... Those sex threads wearing you out Christine?
    Lol not really I'm just usually more of a lady then that. Its all in fun though!
  

  
 

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