Silver3CSRT8's Workout log

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    Silver3CSRT8's Workout log


    I think I can, I think I can...

    I have been working out extremely dilegently lately and I am committed to losing the rest of my baby fat.

    Stats:
    Height: 6ft
    Weight: 196lbs
    Age: 34

    Supplement history

    After less research than I should have done before hand I ran an M-Drol cycle to help out. I ran a 3 week cycle at 10/20/30 and had good results in muscle mass and strength. I also used Whey protein and Milk Thisle during the cycle. My PCT (again I did not fully research) consisted of Formadrol and I will be finished with it tomorrow. So far no gyno or issues as a result except for bad acne breakouts. I took a trip to Playa last week and stocked up on some Taxomenefin generics just in case of for the next cycle. I don't think I will do the M-Drol because of the back pain (pumps) however.

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    Monday's workout conistsed of Bis and Tris.
    Arms
    3 x 15 of alternating Bicep Curls
    3 x 15 of Decline Seated Bicep Curls
    3 x 15 of Concentrated Curls
    Then performed a bicep excercise from the max fitness mag which consisted of 2 sets of bicep extensions (7 reps from bottom to middle movement, 7 reps from middle to top and then 7 reps full motion)

    Triceps:
    4 x 15 using the tricep machine
    2 x 10 Kickbacks

    Abs:
    100 situps using the bench in the decline position
    100 reps on the machine which rotates side to side.

    Cardio:
    I am trying like hell to lose what is left of my gut.
    3.5 miles on the Eliptical machine in 26 or 27 minutes.

    Went home drank protein shake and went to bed,
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    Tuesday I decided to make a Cardio day (I usually take it off, but after a week in Mexico it was needed)

    Ran 3 miles on the eliptical in 22 minutes

    Abs:
    100 situps on the decline bench
    60 reps on the machine which rotates side to side.
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    Wednesday was Chest day
    3 x 15 Flat Chest Presses
    3 x 10 Incline Chest Presses
    3 x 10 Decline Chest Presses

    Cardio
    2.20 miles in 17 minutes

    Abs:
    100 situps on the decline bench

    Had to make the workout quick so I could get into the office.
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    This morning I weighed in at 194lbs wich made me happier. I have forced myself off my diet coke addition and have been chugging water like crazy this week.
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    Thursday and Friday were Off Days so that I could switch to my new workout Schedule.

    I did work out on Saturday doing the following:

    Saturday: Heavy lifting quads/hams

    Exercise Reps Sets
    Lunges (Each Leg) 10 Reps x 3 Sets
    Dumbbell Squat To A Bench 10 Reps x 3 Sets
    Leg Press 10 Reps x 3 Sets
    Leg Extension 10 Reps x 3 Sets

    Ab machine 100 Reps

    11 minutes on the Eliptical since my legs were dead.
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    Ended the week at 194 and have still stayed away from diet cokes and have eaten much better than before.

    I was researching and found this article on T-Nation and it seemed to make sense for getting rid of the fat without losing too much mass.

    http://www.t-nation.com/readArticle.do?id=1499282

    and I found the following as a decent set of exercises that are available to me.
    http://www.sungjado.org/Information/..._exercises.htm

    As a Result I have adjusted my workout plan to the following. Feel free to respond with thoughts on the plan.

    I will post results weekly.

    Workout Schedule
    Sunday:
    OFF

    Monday: Lactate-inducing workout 1 + 20-30 minutes of steady-state aerobic work

    Station Exercise Reps Sets
    1-A Bench Press 10 Reps x 3 Sets
    1-B Bent Over Rows 10 Reps x 3 Sets
    Rest 1- 2 Minutes between SuperSets
    2-C Crunches 20 3
    2-D Back Machine 10 Reps x 3 Sets
    Rest 1- 2 Minutes between SuperSets
    3-E Military Press 10 Reps x 3 Sets
    3-F Lat Pull Down 10 Reps x 3 Sets
    Rest 1- 2 Minutes between SuperSets
    4-G Side Bend Left 10 Reps x 3 Sets
    4-H Side Bend Right 10 Reps x 3 Sets
    Rest 1- 2 Minutes between SuperSets
    5-I Triceps Extension 10 Reps x 3 Sets
    5-J Bicep Curl 10 Reps x 3 Sets
    Rest 1- 2 Minutes between SuperSets
    6-K Leg Extensions 10 Reps x 3 Sets
    6-L Leg Press 10 Reps x 3 Sets
    20+ Minutes on the Elliptical

    Tuesday:
    OFF

    Wednesday: Heavy lifting chest/back + Alactic work

    Exercise Reps Sets
    Dumbell Press 10 Reps x 3 Sets
    DB Flies 10 Reps x 3 Sets
    Rest 2 minutes
    Pull Ups 10 Reps x 3 Sets
    Another Back Exercise 10 Reps x 3 Sets
    Rest 2 minutes

    Sprints
    4 x 30m (120m total) + 3 x 60m (180m total) = 300m


    Thursday : Lactate-inducing workout 2 + 20-30 minutes of steady-state aerobic work

    Station Exercise Reps Sets
    1-A Bench Press 10 Reps x 3 Sets
    1-B Bent Over Rows 10 Reps x 3 Sets
    Rest 1- 2 Minutes between SuperSets
    2-C Crunches 20 3
    2-D Back Machine 10 Reps x 3 Sets
    Rest 1- 2 Minutes between SuperSets
    3-E Military Press 10 Reps x 3 Sets
    3-F Lat Pull Down 10 Reps x 3 Sets
    Rest 1- 2 Minutes between SuperSets
    4-G Side Bend Left 10 Reps x 3 Sets
    4-H Side Bend Right 10 Reps x 3 Sets
    Rest 1- 2 Minutes between SuperSets
    5-I Triceps Extension 10 Reps x 3 Sets
    5-J Bicep Curl 10 Reps x 3 Sets
    Rest 1- 2 Minutes between SuperSets
    6-K Leg Extensions 10 Reps x 3 Sets
    6-L Leg Press 10 Reps x 3 Sets
    20+ Minutes on the Eliptical

    Friday:
    OFF

    Saturday: Heavy lifting quads/hams

    Exercise Reps Sets
    Lunges (Each Leg) 10 Reps x 3 Sets
    Dumbbell Squat To A Bench 10 Reps x 3 Sets
    Leg Press 10 Reps x 3 Sets
    Leg Extension 10 Reps x 3 Sets

    Rest 2 minutes

    Hamsting Kickbacks 10 Reps x 3 Sets
    Lying Leg Curls 10 Reps x 3 Sets
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    Completed Monday's routine. I was pretty happy this week as I really started pushing the heavier weights. I actually did the bench starting with 65lbs then 70lbs and finished the 3rd set using 75lbs. I had been hesitant to try the heavier weight since I was not sure of myself. I know know I could go heavier, but they don't have any. :-)

    Here was the workout and I felt pretty good afterwards.

    Monday: Lactate-inducing workout 1 + 20-30 minutes of steady-state aerobic work

    Station Exercise Reps Sets
    1-A Bench Press 10 Reps x 3 Sets
    1-B Bent Over Rows 10 Reps x 3 Sets
    Rest 1- 2 Minutes between SuperSets
    2-C Crunches 20 3
    2-D Back Machine 10 Reps x 3 Sets
    Rest 1- 2 Minutes between SuperSets
    3-E Military Press 10 Reps x 3 Sets
    3-F Lat Pull Down 10 Reps x 3 Sets
    Rest 1- 2 Minutes between SuperSets
    4-G Side Bend Left 10 Reps x 3 Sets
    4-H Side Bend Right 10 Reps x 3 Sets
    Rest 1- 2 Minutes between SuperSets
    5-I Triceps Extension 10 Reps x 3 Sets
    5-J Bicep Curl 10 Reps x 3 Sets
    Rest 1- 2 Minutes between SuperSets
    6-K Leg Extensions 10 Reps x 3 Sets
    6-L Leg Press 10 Reps x 3 Sets

    3.2 miles in 25 Minutes on the Elliptical
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    Weighed in at 193 sets this morning. With my new Wednesday workout I did 6 - 50m sprints on the track. I have not done any real impact running and boy was I hurting this morning. I kept with the program and got through the workout and my 3 miles on the eliptical today.

    This entry inludes Wednesday and Thursday.

    Wednesday: Heavy lifting chest/back + Alactic work

    Exercise Reps Sets
    Dumbell Press 10 reps x 3 sets
    DB Flies 10 reps x 3 sets
    Rest 2 minutes
    Pull Ups 10 reps x 3 sets
    Another Back Exercise 10 reps x 3 sets
    Shoulder Shrugs 10 reps x 3 sets
    Rest 2 minutes

    Sprints
    6 x 50m Sprints (man I am sore after that)

    Thursday : Lactate-inducing workout 2 + 20-30 minutes of steady-state aerobic work

    Station Exercise Reps Sets
    1-A Bench Press 10 reps x 3 sets
    1-B Bent Over Rows 10 reps x 3 sets
    Rest 1- 2 Minutes between SuperSets
    2-C Crunches 20 x 3 sets
    2-D Back Machine 10 reps x 3 sets
    Rest 1- 2 Minutes between SuperSets
    3 sets-E Military Press 10 reps x 3 sets
    3 sets-F Lat Pull Down 10 reps x 3 sets
    Rest 1- 2 Minutes between SuperSets
    4-G Side Bend Left 10 reps x 3 sets
    4-H Side Bend Right 10 reps x 3 sets
    Rest 1- 2 Minutes between SuperSets
    5-I Triceps Extension 10 reps x 3 sets
    5-J Bicep Curl 10 reps x 3 sets
    Rest 1- 2 Minutes between SuperSets
    6-K Leg Extensions 10 reps x 3 sets
    6-L Leg Press 10 reps x 3
    3 miles in 23 Minutes on the Eliptical
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    Friday:OFF Day

    Saturday: Heavy lifting quads/hams

    Exercise Reps Sets
    Lunges (Each Leg) 10 Reps x 3 Sets
    Dumbbell Squat To A Bench 10 Reps x 3 Sets
    Leg Press 10 Reps x 3 Sets
    Leg Extension 10 Reps x 3 Sets

    Rest 2 minutes

    Hamsting Kickbacks 10 Reps x 3 Sets
    Lying Leg Curls 10 Reps x 3 Sets

    Rest 2 minutes

    Ab Crunch machine 3 sets of 20
    Ab Rotation Machine 40 reps each direction


    Saturday: Off Day

    I mowed the yard in the 95 degree texas heat and still felt I needed more so I hit the gym for 4 miles in 26 minutes on the eliptical.
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    I did my normal routine as documented above this week. The only difference is that on Friday I felt like I had to get in the gym and do something. Therefore I went in ran 4.2 miles in 30minutes on the eliptical.

    I really feel the routine I am doing is helping and I definately walk around hurting for a bit after my Chest/Back and Leg day.

    I also feel I am getting stronger and really trying to push myself to lift more weight and not cheat myself.

    I have not received any feedback on my log so I will be updating it just for me unless anyone would like specifics.
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