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Levyii is on the road to Shredzville

Levyii

Levyii

Active member
Hello all! I figured with all the logs I've done on other sites, I'd start a training log here. That way I can update it regardless of what supplements I'm taking or logging at the moment. :) I'll start by posting yesterday's leg workout:


Leg Day

Abductor/Adductor Super Set
set 1: 130 x 15
set 2: 140 x 12
set 3: 165 x 8
set 4: 160 x 10

Leg Extensions
set 1: 60 x 15
set 2: 70 x 12
set 3: 95 x 8
set 4: 55 x 30

Leg Press
set 1: 250 x 10
set 2: 240 x 12
set 3: 270 x 8
set 4: 220 x 15

Smith Squat
set 1: 90 x 10
set 2: 80 x 12
set 3: 100 x 8
set 4: 70 x 15

Glute Kickback Machine
set 1: 75 x 10
set 2: 85 x 8
set 3: 65 x 15

Lying Leg Curls
set 1: 55 x 10
set 2: 50 x 12
set 3: 65 x 8
set 4: 55 x 10

Stiff Legged Deadlift
set 1: 60 x 15
set 2: 75 x 10
set 3: 60 x 15

Meals have been on point today. Last meal will be shortly and it's just a protein shake before bed. Went and sat at the pool for an hour and a half to get some sun today. got burnt to poo in that short of time which kinda sucks lol. Tomorrow I'll use sunscreen. Tomorrow is a big shoulder, calves and abs day with 30 min of cardio after, followed by more tanning. Didn't weigh in this morning, will do that tomorrow as well.
 
Here is today's workout

Shoulders, Calves and Abs

Side lateral raise dumbbell
set 1: 12 x 10
set 2: 10 x 12
set 3: 15 x 8
set 4: 12 x 15

Smith machine shoulder press
set 1: 20 x 15
set 2: 30 x 10
set 3: 25 x 8
(I didn't like the way my neck felt while doing these. It bothered my stent so I think from now on I'll stick to dumbbell and hammer strength machine)

Upright barbell row
set 1: 35 x 10
set 2: 35 x 15
set 3: 45 x 8

Front Dumbbell Raise
set 1: 15 x 15
set 2: 12 x 15
(dropping to 12lbs put a little less stress on my neck today while still giving me a challenge while lifting)

Rear Pec Deck
set 1: 50 x 12
set 2: 55 x 10
set 3: 40 x 15

Seated Calf Raise
set 1: 110 x 20
set 2: 120 x 15
set 3: 100 x 25

Single Calf Raise on Leg Press
set 1: 70 x 20
set 2: 80 x 12
set 3: 90 x 8 drop 70 x 20

cable crunch
set 1: 32.5 x 30
set 2: 32.5 x 30
set 3: 34 x 30
set 4: 34 x 30

Wood Choppers (cable)
set 1: 9 x 20
set 2: 9 x 20
set 3: 9 x 20
set 4: 9 x 20

Kettlebell side bend
set 1: 20 x 15
set 2: 30 x 15
set 3: 30 x 15
set 4: 30 x 15

Roman Chair leg lifts
set 1: 20 reps
set 2: 16 reps
set 3: 11 reps
set 4: 9 reps

Cardio
Stairmaster on intervals for 30 min.

I'm exhausted tonight lol
 
McCrew530 said:
I love the detail of your log you bust your ass in the gym!
Click to expand...

I try! I'm probably in there an hour and a half, 2 tops depending on how many people are in there. I hate wasting time in the gym lol
 
Levyii said:
I try! I'm probably in there an hour and a half, 2 tops depending on how many people are in there. I hate wasting time in the gym lol
Click to expand...

You and me both. I am lucky if I can get an hour in before I have to go to work but I make sure it happens! :)
 
Welcome back lady. Still killing it, I see.
 
thanks guys! I'll post my Thursday and Friday workouts later today!
 
oh man am I behind in my logs! I'll start with Thursday which was Back day

Back

Wide grip Lat Pulldown
set 1: 70x10
set 2: 50x15
set 3: 75x8
set 4: 40x20

bent over dumbbell row single arm
set 1: 30 x 10
set 2: 30 x 12
set 3: 40 x 8

T-bar row
set 1: 102 x 10
set 2: 112 x 8
set 3: 92 x 12

rope straight arm pulldown
set 1: 19 x 15
set 2: 29 x 8
set 3: 24 x 15

no cardio this day. my neck was bothering me a bit so I came home early and kept the diet clean as possible.
 
Friday 3/27/2015

chest and arms

fly machine
set 1: 40 x 15
set 2: 50 x 10
set 3: 35 x 20

Incline dumbbell press
set 1: 20 x 10
set 2: 15 x 12
set 3: 30 x 8

dumbbell bench press
set 1: 25 x 15
set 2: 30 x 10
set 3: 35 x 8

dips to failure
10 reps
8 reps

tricep pushdown superset w/ cable curls
set 1: 22.5 x 10
set 2: 19 x 15
set 3: 29 x 8

lying dumbbell ext. superset w/ dumbbell curls
set 1: 15 x 15
set 2: 10 x 10
set 3: 15 x 12

close grip bench press superset w/ high cable curls
set 1: 55 x 10
15 x 10
set 2: 55 x 12
10 x 12
set 3: 60 x 8
15 x 7

for cardio I took my dogs on an hour walk later in the after noon.
 
so I took the weekend off, with only adding cardio when I walked the dogs. I have three and neither of them is under 40lbs lol.

Today (Monday) I started a new 4 week program to switch things up. I have this month's edition of Flex magazine and in there is an article for "Opposites Attract" where the first three days are your heavy days and the next three are light with tri-sets. One problem with this is my gym is closed on the weekends so one of these days I will be doubling up. Probably on the chest/shoulders/arms days. Here's what I did today:

Quads/hams/calves/abs

Squat
set 1: 105 x 8
set 2: 105 x 8
set 3: 110 x 8
set 4: 110 x 8

Lying Leg Curls
set 1: 60 x 8
set 2: 60 x 8
set 3: 65 x 8
set 4: 65 x 8

Standing Calf Raise
set 1: 100 x 8
set 2: 110 x 8
set 3: 110 x 8
set 4: 110 x 8

Leg press
set 1: 200 x 10
set 2: 200 x 10
set 3: 200 x 10

Stiff Legged Deadlift
set 1: 40 x 10
set 2: 50 x 10
set 3: 50 x 10

Seated Calf Raise
set 1: 130 x 10
set 2: 130 x 10
set 3: 130 x 10

Hammer Strength Ab Crunch
set 1: 10 x 10
set 2: 10 x 10
set 3: 10 x 10
set 4: 10 x 10

Single Leg Extension
set 1: 35 x 12
set 2: 35 x 12
set 3: 35 x 12
set 4: 35 x 12

Seated Leg Curl
set 1: 35 x 12
set 2: 35 x 12
set 3: 35 x 12
set 4: 35 x 12

Hanging leg raise
set 1: 12 reps
set 2: 12 reps
set 3: 12 reps
set 4: 12 reps

Today I weighed in at 116 again. that was my weight all weekend with cheat meals. My goal weight was 115 but more importantly I wanted my bodyfat % at around 15 which I'm not close to that yet. at least another 6% or so to go. 2 meals eaten today, 3 left. Happy Monday everyone!
 
Day 2: Chest/Back/Traps

Morning weight: 115.0

Dumbbell Bench Press
set 1: 30 x 8
set 2: 30 x 8
set 3: 30 x 8
set 4: 30 x 8

Lat pull down wide grip
set 1: 70 x 8
set 2: 70 x 8
set 3: 70 x 8
set 4: 70 x 8

Dumbbell Shrug
set 1: 40 x 8
set 2: 40 x 8
set 3: 40 x 8
set 4: 40 x 8

Incline Dumbbell Press
set 1: 25 x 10
set 2: 25 x 10
set 3: 25 x 10

Lat pull down palms in
set 1: 70 x 10
set 2: 70 x 10
set 3: 70 x 10

Upright row (cable)
set 1: 29 x 10
set 2: 29 x 10
set 3: 29 x 10

Machine Flys
set 1: 40 x 12
set 2: 45 x 12
set 3: 45 x 12
set 4: 45 x 12

Seated Cable Row
set 1: 25 x 12
set 2: 40 x 12
set 3: 40 x 12
set 4: 40 x 12

Cable Crossover
set 1: 18 x 12
set 2: 18 x 12
set 3: 18 x 12

Straight arm pulldown
set 1: 29 x 12
set 2: 29 x 12
set 3: 29 x 12

Bent over lateral raise
set 1: 10 x 12
set 2: 10 x 12
set 3: 10 x 12
 
Jeeze 38 sets?!?!? I may have to give that style a try I too am cutting and am going to need a change up here soon
 
McCrew530 said:
Jeeze 38 sets?!?!? I may have to give that style a try I too am cutting and am going to need a change up here soon
Click to expand...

my only complaint is it takes FOREVER to finish in the gym lol. I'm not used to resting for 2 min between sets. I usually keep it to 45 seconds. Trying to grow some muscle while cutting. Some may say you can't, but I know you can because I've seen it in myself :)
 
Levyii said:
my only complaint is it takes FOREVER to finish in the gym lol. I'm not used to resting for 2 min between sets. I usually keep it to 45 seconds. Trying to grow some muscle while cutting. Some may say you can't, but I know you can because I've seen it in myself :)
Click to expand...

Thats one of the reasons I like Pyramid training I have found it easy to keep/ build muscle while cutting
 
Way behind in my log posts and I apologize. I stopped logging the weight that I lifted as I found I was trying to lift too much and it caused undo stress on my injury. Last workout was back day:

Lat Pull downs Cable OR Plate Loaded ie Hammer Strength etc: 4 sets - 10 reps - 15 reps - 8 reps -20 reps

Bent Over Rows with Barbell OR Dumbbells: 3 sets - 10 reps - 12 reps - 8 reps

T Bar Rows: 3 sets - 10 reps - 8 reps - 12 reps

V Bar OR Rope attachment pulldowns from the high cable: 3 sets - 15 reps - 8 reps -15 reps

Back Hyperextensions: 2 sets to failure.

Waiting on bps stim rush to finally hit the shelves to add it to my workout!
 
Ya sometimes we put way too much emphasis into the weight used, when it just isnt necessary. Looks like a solid session!
 
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