SilentBob's *insert witty, topical, punny remark here* Workout Log

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  1. 5-15-08 Chest

    Caloric Intake:
    2326 - calories
    245 - protein
    197 - carbs
    62 - fat

    Meal 1:
    2 cups milk
    1 cup oats
    2 scoops ATW WPI
    Meal 2:
    1 scoop ATW
    50g WMS
    Meal 3:
    4 egg whites
    2 whole eggs
    4 slices wheat toast
    2 tbl spoon OO based margarine
    Meal 4:
    1 can tuna
    1 apple
    2 cups milk
    Meal 5:
    1 can tuna
    1 apple
    Meal 6:
    4oz chicken breast
    2 tbl spoon fish oil

    Bad lift. Lost my mind at gym. Cancelled gym membership at new gym. Went back to old gym.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!


  2. Quote Originally Posted by SilentBob187 View Post
    5-15-08 Chest

    Caloric Intake:
    2326 - calories
    245 - protein
    197 - carbs
    62 - fat

    Meal 1:
    2 cups milk
    1 cup oats
    2 scoops ATW WPI
    Meal 2:
    1 scoop ATW
    50g WMS
    Meal 3:
    4 egg whites
    2 whole eggs
    4 slices wheat toast
    2 tbl spoon OO based margarine
    Meal 4:
    1 can tuna
    1 apple
    2 cups milk
    Meal 5:
    1 can tuna
    1 apple
    Meal 6:
    4oz chicken breast
    2 tbl spoon fish oil

    Bad lift. Lost my mind at gym. Cancelled gym membership at new gym. Went back to old gym.
    You cancelled your gym membership???!! Did you get your money back?
    •   
       


  3. Quote Originally Posted by boxmeman View Post
    You cancelled your gym membership???!! Did you get your money back?
    Yeah, it was that bad. Like Siddhartha reaching Nirvana, I too must experience everything in lift, both good and bad, to reach enlightenment.

    Today I had a great back day though.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!

  4. 5-16-08 Back
    Assisted Pullups: 10(55lb),8(40lb),6(25lb),6(40l b),8(55lb)
    super-setted with
    Dips: 10x5

    SLDL: 45x10, 95x10, 115x8, 135x8, 185x6, 225x4, 135x10

    Lat Pulldown: 80x10, 180x4, 160x5, 140x7, 120x9, 100x10

    High Row: 80x10, 200x5, 180x6x 160x8, 140x10, 120x10, 100x10

    Dietary Totals:
    2862 - calories
    270 - protein
    261 - carbs
    82 - fat

    Meal 1:
    1 cup oats
    2 scoops ATW WPI
    2 cups milk

    Meal 2:
    1 scoop ATW WPI
    50g WMS

    Meal 3:
    1 can tuna
    1 apple
    2 cups milk

    Meal 4:
    VPX Zero Impact bar

    Meal 5:
    1 can tuna

    Meal 6:
    VPX Zero Impact bar

    Meal 7:
    4 egg whites
    2 whole eggs

    I felt good doing back today. It was nice being back at the old gym. I would have done more, (low rows, good mornings,) but I had planned to go to the store before work.

    Tomorrow there is a health and wellness expo at the fairgrounds. I'm gonna practice for The Olympia by bringing a bag for samples Hopefully I can go this fall. $404 for a room (4 nights) + about $350 round trip = Bob's hopeful vacation!

    Lifting Bees and Trees tomorrow I think. Should be fun. Go to the expo all SWOLE! (just for you crader)
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!

  5. You have to be happy at your gym or it is sheer misery to train there. I've had a few I disliked or some where I did not like the people who went there. It makes your workouts less productive or at least your mood!

  6. 5-17-08 Bees/Trees

    Seated Tricep Extensions: 40x20, 90x10, 85x10, 80x10, 75x10, 70x10, 40x20
    super-setted with
    Concentration Hammer Curls: 15x20, 20x20, 25x20, 30x16, 35x10, 40x10, 20x30
    super-setted with
    Incline Curls: 15x20, 20x20, 25x20, 30x12+6, 35x10, 40x6, 20x20

    Skull Crushers:
    super-setted with
    Close grip bench:
    super-setted with
    Supine grip EZ curl:


    They got in a new EZ curl bar, I don't know how much it weighs. It's longer and darker than the old one (chrome,) and it's noticably heavier. I had 40lbs sitting on it, so whatever that is + the weight of this mysterious new bar.

    Already at 1900 calories after 3 meals. 159(p), 213(c), 46(f)
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!

  7. 5-19-08 Legs

    Squats: 45x10, 95x10, 135x8, 185x8, 225x6, 275x3(raw), 315x4(smith machine)

    Step-ups: 20lb DBsx10, 20lb DBsx10, 40lb DBsx10
    *Felt different on the quads, I like

    One-Legged Calf Raises: 90x10x4

    Walking Lunges: 20lbsx16steps, 40lbsx16steps, 40lbsx14steps, 30lbsx16steps, 30lbsx16steps
    *I found my new favorite leg day exercise

    Leg Curls: 85x10, 100x10, 115x8, 130x8, 145x6

    Narrative: Today was the first day of summer school. Stack that on top of working and I didn't get to lift until late. I'm going to hate the next month, but at least it's only a month.

    Those new leg lifts feel great. I actually felt those lunges in my glutes! I'm hoping that getting my hams/glutes built up to par with my quads then I will have some sick wheels.

    Didn't have time to tan today so those following the other log, sorry
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!

  8. 5-20-08 Shoulders

    Arnold Press: 20x10, 40x8, 70x4, 65x5, 60x8, 55x8, 50x10
    super-setted with
    Rear Delt Raises: 5x10, 10x8, 15x8, 15x8, 15x8, 15x8, 10x8
    super-setted with
    Lateral Raises: 5x10, 10x8, 15x8, 15x8, 15x8, 15x8, 10x8
    super-setted with
    Front Delt Raises: 5x10, 10x8, 15x8, 15x8, 15x8, 15x8, 10x8

    Shrugs: 30x20, 40x20, 45x20

    Bradford Press: 40x15, 60x10, 80x10

    Narrative:

    My glutes were sore today from those lunges yesterday, mission accomplished!

    Summer school sucks. One of my classes is requiring 10hrs of community service as well as seeing at least 1 play and writing a report on it; all while going to class 5 days a week, working 40 hours a week, and trying my best to keep these logs updated. I need to go to the store. I had too much whey today. I need some real food. Probably going to pick up some more chicken and chicken...of the sea.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!

  9. Sore glutes huh, lunges can be wicked.

  10. Im in.....better late than never right?

    As far as incorporating a new movement into your shoulder routine I have two words........hang cleans.

    Log looks good man.
    •   
       


  11. Quote Originally Posted by Dadof2 View Post
    I have two words........hang cleans.
    I'm listening
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!

  12. i have some advice....more cowbell.


  13. More cowbell. Awesome!

  14. I have been out of the gym since Tuesday. Summer school + work + family being on vacation + big leak discovered in home + not having time to lift = SilentBob is one stressed out muchacho.

    Tomorrow and hopefully Sunday and Monday I will have time to crush some f*cking weight. I've got a lot of stress and pent up aggression to get out from this week. It will take more than one day.

    Haven't been keeping up with my diet tracking. Food has been mostly tuna, apples, bananas, skim milk, eggs, as well as about 1 cup of oatmeal and 2 scoops of whey a day.

    So at least it's been clean although not very balanced. I need more vegetables in there. Hopefully next week the stress level will go back down to a reasonable level. Sorry to everyone that's really been following along.

    There is at least one thing I can do though...thanks for the advice Hank.
    Attached Images Attached Images  
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!

  15. Try hitting some things that you can do at home. Do some weighted lunges around the house. That should burn some frustration.

  16. 5-24-08 Chest/Bis

    DB Incline Press: 20x10, 40x10, 85x6, 80x6, 75x7, 70x8, 65x8
    super-setted with
    DB Incline Flies: 10x10, 15x10, 20x8, 20x8, 20x8, 20x8, 20x8

    DB Flat Bench: 50x8, 55x8, 60x8, 65x8, 70x6
    super-setted with
    DB Flat Flies: 20x8, 20x8, 20x8, 20x8, 20x8

    Hammer Strength Decline: 90x10, 140x8, 180x8, 230x8, 270x6, 320x4

    Concentration Hammer Curls: 15x20, 20x20, 25x20, 30x20, 35x10
    super-setted with
    Incline Curls: 15x20, 20x20, 25x20, 30x12+10, 35x4+8

    Narrative: Felt good to lift again. Need to get to sleep so that I can get a good back lift in before work tomorrow.

    Dragonforce - Soldiers of the Wasteland
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!

  17. 5-25-08 Back/Tris

    Assisted Pullups: 55lbx10, 40lbx8, 25lbx6, 40lbx6, 55lbx10
    super-setted with
    Dips: 10x5

    SLDL: 45x10, 95x10, 135x5, 185x5, 225x5, 135x8
    Seated Tricep Extensions: 50x10, 70x10, 90x10
    Lat pulldown: 80x10, 180x3, 160x5, 140x7, 120x10

    Narrative: I hate how work gets in the way of lifting. The only bright side of a shortened back day is that I'll be doing legs tomorrow instead of taking a day off.

    Song of the Day:
    Metallica - Until It Sleeps
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!

  18. 5-27-08: Legs
    Squats: 45x10, 95x8, 135x8, 185x8, 225x6, 275x4, 225x4, 135x8
    Walking Lunges: 20sx16 steps, 40s x 16 steps x 3
    One Legged Calf Raises: 90x4(x2)
    Leg Curls: 85x8, 100x8, 115x8, 130x8, 145x8

    5-28-08: Shoulders
    Arnold Press: 20x10, 40x8, 70x4, 65x5, 60x5, 55x7, 50x8
    super-setted with
    Rear delt raises: 5x10, 10x8, 15x8, 15x8, 15x8, 15x8, 10x8
    super-setted with
    lateral raises: 5x10, 10x8, 15x8, 15x8, 15x8, 15x8, 10x8
    super-setted with
    front delt raises: 5x10, 10x8, 15x8, 15x8, 15x8, 15x8, 10x8

    Song of the Day:
    Metallica - The God that Failed
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!

  19. Awesome workout!!!

  20. Quote Originally Posted by crader View Post
    Awesome workout!!!
    It could be a lot better. I'm just doing as much as I can in-so-far as maintenance until this summer school stuff is over with. I can't wait to dedicate proper time to lifting again.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!

  21. Well you can be proud of yourself for making the time to go even with school. I talked to some people the other day who said they would like to look like me, so I said hey take 60min out of your day and go to the gym. All I heard was excuses on how they were too tired or just didn't want to make the time....aye well then carry on with the way you look now, but don't waste my time asking about my training!

  22. Quote Originally Posted by crader View Post
    . I talked to some people the other day who said they would like to look like me, so I said hey take 60min out of your day and go to the gym. All I heard was excuses on how they were too tired or just didn't want to make the time....aye well then carry on with the way you look now, but don't waste my time asking about my training!
    Ive heard this way to many times!

  23. Quote Originally Posted by crader View Post
    Well you can be proud of yourself for making the time to go even with school. I talked to some people the other day who said they would like to look like me, so I said hey take 60min out of your day and go to the gym. All I heard was excuses on how they were too tired or just didn't want to make the time....aye well then carry on with the way you look now, but don't waste my time asking about my training!
    I get similar questions at work: "I need abs by summer, what can I take for that? Creatine?"
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!

  24. 5-30-08 Chest

    Incline DB Press: 20x10, 40x10, 85x6, 80x6, 75x7, 70x7, 65x7
    super-setted with
    Incline Flies: 5x10, 10x10, 20x8, 20x8, 20x8, 25x8, 25x8

    DB Bench Press: 50x8, 55x8, 60x8, 65x7, 70x4
    super-setted with
    DB Flies: 20x8, 20x8, 20x8, 20x8, 25x6

    Hammer Strength Decline: 90x8, 140x8, 180x8, 230x8, 270x6, 320x4, 180x10, 90x10

    Concentration Hammer Curls: 15x20, 20x20, 25x20, 30x12(+10), 35x10
    super-setted with
    Incline Curls: 15x20, 20x20, 25x16(+6), 30x12(+10), 35x10

    Post workout meal: Steak, waffles, french fries, and of course, scotch.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!

  25. 5-31-08: Back/Tris

    Assisted Pullups: 55x10, 40x8, 25x6, 40x7, 55x9
    super-setted with
    Dips: 10, 10, 10, 10, 10

    SLDL: 45x10, 95x10, 135x8, 185x8, 225x6, 135x10

    Seated Tricep Extensions: 40x20, 50x12, 90x10, 85x10, 80x10, 75x10, 70x10
    super-setted with
    Skull Crushers: 40x10, 50x10, 60x8, 60x8, 60x8, 60x8, 60x8
    super-setted with
    Close grip bench press: 40x10, 50x10, 60x10, 60x10, 60x10, 60x10, 60x10

    Low Row: 90x10, 140x10, 180x5, 180x5, 90x10

    Good Mornings: 45x10, 65x10, 95x8, 115x8, 135x6, 45x15

    Song of the Day
    Incubus - Out From Under
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!

  26. 6-2-08 Legs:

    Squats: 45x10, 95x10, 135x8, 185x8, 225x6, 275x3, 225x4, 135x8

    Walk Lunges: 40x18 steps, 80x16 steps, 80x16 steps, 80x12steps, 40x16steps

    One Legged Calf Raises: 90lbx8x4(x2)

    Narrative: Either I didn't eat enough or I don't even know, I was exhausted after this one. Showered, tanned, got a haircut, went to Wal-Mart. Probably going to do 15-20 minutes of ab work tonight, trying to keep up with that at home. Building up a core will help me strengthen my lower back.

    Song of the Day:
    Ensiferum - Into Battle


    Ensiferum + Lord of the Rings = A good day on youtube.
    Maybe once summer school is over I'll treat myself to a 'Rings' day. Cheat meal + all 3 movies, extended version. I'd be a living Snickers commercial. 'Not going anywhere for awhile?'
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!

  27. Quote Originally Posted by SilentBob187 View Post
    Building up a core will help me strengthen my lower back.
    I seriously suggest you hit up deadlifts regular on back day nad stiff legged on leg day... That will hit and strengthen your abs and back like no other!

  28. Quote Originally Posted by boxmeman View Post
    I seriously suggest you hit up deadlifts regular on back day nad stiff legged on leg day... That will hit and strengthen your abs and back like no other!
    Yeah, I'm currently doing SLDL, but I'll try moving those to leg day and doing regular on back day as you've suggested.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!

  29. Quote Originally Posted by SilentBob187 View Post
    Yeah, I'm currently doing SLDL, but I'll try moving those to leg day and doing regular on back day as you've suggested.
    haha its helped me tremendously... Anyhow Best of Luck!

  30. 6-4-08: Shoulders
    Hammer Strength Iso Shoulder Press:
    50x10, 90x10, 140x8, 180x8, 230x6, 180x6, 140x8, 90x10

    Arnold Press: 60x5, 55x6, 50x8, 45x8, 40x10
    super-setted with
    Seated Rear Delt Raises: 15x8, 15x8, 15x8, 15x8, 15x8

    Shrugs w/ forward rotation: 30x10, 30x10
    super-setted with
    Shrugs w/ backward rotation: 30x10, 30x10

    DB Shrugs: 80x10, 80x10

    Barbell Shrugs: 135x10, 185x8, 225x8, 275x4, 225x6, 185x8, 135x10

    Bradford Press: 40x10, 60x10, 70x10, 80x10, 40x10

    Narrative: I don't like lifting late. I felt like doing a lot of presses/shrugs for a change of pace. Still made sure to hit those rear delts a little, I'm going to make those suckers grow if it kills me.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!
  

  
 

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