Accountability Workout Log

G34RS

G34RS

New member
Awards
0
Never kept a day-by-day log before of my workouts, and I since I'm still working out at home for the time being due to the pandemic, I figured now would be as good a time as any. Before everything this year was set on fire, and never stopped burning, I was transitioning to intake more calories to try and bulk up, and then the gyms all shut down... Now here we are.

I'll also include a current body pics.

Everything is currently with dumbbells.

Current stats:

Height: 5'10

Weight: 152 lbs

So, first log--

June 13, 2020

Chest day

Chest flyes 5 x 15: First two sets at 15 lbs, then move to 20 lbs for the last three
-Super set-
Knuckle push ups 5 x 12

Incline bench press 5 x 15: First three sets at 22.5, then move to 17.5 for the last two
-Super set-
Incline hex press 5 x 12: Same weights and sets as above

Upright row 5 x 12: 30 lbs

Usually I do shoulders after the chest exercises, but my shoulders have been bugging me bit the past couple days, so I dropped them to let my shoulders rest some.

Edit: Weight of flyes and presses need to be doubled because I forgot I hold weights in two hands 😅
 

Attachments

Last edited:
G34RS

G34RS

New member
Awards
0
Legs

Front Squats 5 x 10: 40, 60, 60, 70, 70

Lunges 5 x 10: 30, 40, 40, 45, 50

Sumo squats 5 x 15: 30
 
Smont

Smont

Well-known member
Awards
4
  • Established
  • First Up Vote
  • Best Answer
  • RockStar
If I could make a suggestion, I find that naturally skinny guys do really well with basic full body workouts 3x week and a lot of food. But no matter what workout you choose, choose a lot of food.

Don't worry too much about putting on bodyfat, loosing weight is much easier then building muscle, the extra food and bodyweight will make you stronger. Stronger moves more weight and moving more weight builds more muscle. Keep the reps heavy with good form for 6-10 reps, slightly higher for legs.

Good luck and stay hungry
Screenshot_20200615-001744~2.jpeg
 
Smont

Smont

Well-known member
Awards
4
  • Established
  • First Up Vote
  • Best Answer
  • RockStar
I missed the part about db work only. You gotta work with what ya got
 
G34RS

G34RS

New member
Awards
0
Thanks for the advice. Oddly enough, I didn't see a lot of improvement until I moved to these higher rep programs about a year ago, and then I began seeing improvements almost every other week. For a long time I did exactly what you suggested. I guess my body is just kinda weird.
 
Smont

Smont

Well-known member
Awards
4
  • Established
  • First Up Vote
  • Best Answer
  • RockStar
Thanks for the advice. Oddly enough, I didn't see a lot of improvement until I moved to these higher rep programs about a year ago, and then I began seeing improvements almost every other week. For a long time I did exactly what you suggested. I guess my body is just kinda weird.
Nope, not weird at all, everyone is different. When doing the full body stuff you just gotta keep it simple.

Bench
Squat
Military press
Deadlift or power clean
Pull ups

Or the 20 rep squat program is another good one.

But I can't argue results. If the higher reps work better then stick with it.

The best workout is the one you can follow and progress at the longest.
 
G34RS

G34RS

New member
Awards
0
My current regimen has definitely been the most effective of everything I've tried so far. Right now the thing is just getting enough food down. When the outbreak started, my local grocery stores were really inconsistent about keeping their meat sections stocked with chicken and beef. There were a couple weeks at a time where they wouldn't have any raw chicken or beef, so everything came to halt unless I only wanted to eat really high fat/salt prepackaged stuff. Until recently, my only goal was to try and maintain, and not get too weak, but now that I have access to more food I'm trying to restart everything.
 
Smont

Smont

Well-known member
Awards
4
  • Established
  • First Up Vote
  • Best Answer
  • RockStar
My current regimen has definitely been the most effective of everything I've tried so far. Right now the thing is just getting enough food down. When the outbreak started, my local grocery stores were really inconsistent about keeping their meat sections stocked with chicken and beef. There were a couple weeks at a time where they wouldn't have any raw chicken or beef, so everything came to halt unless I only wanted to eat really high fat/salt prepackaged stuff. Until recently, my only goal was to try and maintain, and not get too weak, but now that I have access to more food I'm trying to restart everything.
Calories are king, I know fat is more calorie dense but carbs are easy to eat. And carbs definitely will make you feel stronger.

My first bulking diet was mainly pbj and milk.

Throughout the day i would eat 6-8 pbj and 6-8 cups of milk, I had a n2large shake after my workout and a steak and potatoes for dinner. 1 a gallon of water and that was it. On the weekends I would pretty much eat whatever I wanted but Monday through Friday it was the same
 
G34RS

G34RS

New member
Awards
0
Peanut butter and sweet potatoes are definitely staples right now to add extra calories
 
G34RS

G34RS

New member
Awards
0
Core Exercises

Back extensions 5 x 20
-Super set-
Planks 5 x 1 min each

Leg Raises 5 x 20
-Super set-
V Crunch 5 x 20 with 5 lbs

(This is often part of a larger set that does core/deadlifts/arms, but I split it in half if I'm running low on time for the day)
 
G34RS

G34RS

New member
Awards
0
Straight Leg Deadlifts 5 x 15
-super set-
Deadlifts 5 x 15

Both at 105 lbs. because I've been unable to find any heavier weights, so I increased reps a bit :(
 
G34RS

G34RS

New member
Awards
0
First time setting foot back in a gym! Strength loss wasn't as bad as I feared, but definitely need to build my stamina back up.

Lat pull down 3 x 12 80, 80, 90

Underhand cable rows 3 x 12 60, 70, 60

Neutral grip t-bar 5 x 12 45, 45, 45/35, 35, 35

Single arm DB row 5 x 12 30, 30, 30, 30, 30

Pullovers 4 x 12 50, 60, 60, 60

Reverse fly 4 x 12 20, 20, 20, 20
 
G34RS

G34RS

New member
Awards
0
Chest flyes 5 x 15: 30, 40, 40, 40, 40
-Super set-
Knuckle push ups 5 x 12

Incline bench press 5 x 15: 45, 45, 45/35, 35, 35
-Super set-
Incline hex press 5 x 12: 45, 35, 35, 35, 35

Upright row 5 x 12: 30, 40, 50, 50, 50

Shoulder press 5 x 12: 30, 20, 20, 20, 30
 
G34RS

G34RS

New member
Awards
0
Legs

Front Squats 5 x 10: 40, 70, 70, 70, 70

Lunges 5 x 10: 40, 40, 50, 50, 50

Sumo squats 5 x 15: 35
 
G34RS

G34RS

New member
Awards
0
With the pandemic worsening in Texas, and my inability to find heavier weights, I'm going to just be devoting a day only to deadlifts, and pushing sets and reps as much as I can. Hopefully that will be enough to offset the lighter weights.

Straight Leg Deadlifts 6 x 15
-super set-
Deadlifts 6 x 15

105 lbs for both
 
G34RS

G34RS

New member
Awards
0
DB Incline Rows 5x12
Overhand 50,50,50,50,50
-
Underhand 50,50,50,50,50

Bent-over DB rows 5x12
50,50,50,50,50
-
One-arm DB rows 5x12
30,25,20,20,20

DB pullovers 4x12
25,25,25,25
-
Incline Reverse DB fly 4x12
10,10,10,10
 
Last edited:
G34RS

G34RS

New member
Awards
0
Current weight: 157

Starting to see a lil bit of growth in my arms, which is really nice to see. Arms have always been the hardest part to get to grow for me.

Sad to see a lil bit a definition go with the abs, but it's not like I'm gonna be showing them off in public anytime soon.
 
G34RS

G34RS

New member
Awards
0
Chest flyes 5 x 15: 30, 40, 40, 40, 40
-Super set-
Knuckle push ups 5 x 12

Incline bench press 5 x 15: 40, 40, 40, 40, 40
-Super set-
Incline hex press 5 x 12: 40, 40, 40, 40, 35

Upright row 5 x 12: 40, 40, 50, 40, 50

Shoulder press 5 x 12: 30, 30, 30, 30, 30
 
G34RS

G34RS

New member
Awards
0
Legs

Front Squats 5 x 10: 50, 70, 70, 70, 70

Lunges 5 x 10: 50, 50, 50, 50, 40

Sumo squats 5 x 15: 40
 
G34RS

G34RS

New member
Awards
0
Straight Leg Deadlifts 6 x 15
-super set-
Deadlifts 6 x 15

105 lbs
 
G34RS

G34RS

New member
Awards
0
Had to take some time off this week. Family going in for surgery and trying to help out to make things easier on them.
 
G34RS

G34RS

New member
Awards
0
DB Incline Rows 5x12
Overhand 50,50,50,50,50
-super set-
Underhand 50,50,50,50,50

Bent-over DB rows 5x12
50,50,50,50,50
-super set-
One-arm DB rows 5x12
25,25,25,20,20

DB pullovers 4x12
25,25,25,25
-super set-
Incline Reverse DB fly 4x12
10,10,10,10
 
G34RS

G34RS

New member
Awards
0
Chest flyes 5 x 15: 30, 40, 40, 40, 40
-Super set-
Knuckle push ups 5 x 12

Incline bench press 5 x 15: 40, 40, 40, 40, 40
-Super set-
Incline hex press 5 x 12: 40, 40, 40, 40, 40

Upright row 5 x 12: 50, 50, 50, 50, 50

Needing to take some time off of direct shoulder; Found that my form for DB fly has been way off. Before the lock down I had been using an upright fly machine, and had been able to retract my shoulders without thinking about it, but haven't been doing it on a flat bench. Oops. Better late then never to correct it I suppose, but I'm just lucky I didn't mess up my shoulders beyond some minor soreness that should go away now.
 
G34RS

G34RS

New member
Awards
0
I’m sick, and am taking antibiotics for the next week or so, so no exercising until my condition improves a bit.
 
G34RS

G34RS

New member
Awards
0
First time working out after getting over my illness. Workout was tough, but didn’t notice too drastic a slip in strength. As long as there are no more surprises I should continue to make progress in a couple weeks time hopefully.

Legs

Front Squats 5 x 10: 50, 70, 70, 70, 70

Lunges 5 x 10: 50, 50, 50, 50, 40

Sumo squats 5 x 15: 40
 
Resolve10

Resolve10

Well-known member
Awards
4
  • Established
  • First Up Vote
  • Best Answer
  • RockStar
Coming back after being sick sucks, glad you are back at it!
 
G34RS

G34RS

New member
Awards
0
Yeah, me too. I feel completely "off" mentally and physically if I take too long a break, and it really helps deal with stress. I've had so much stuff get in the way of maintaining any sense of a normal schedule lately, in addition to everything going on in the world right now.
 
tyga tyga

tyga tyga

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
I heard that. I haven’t been in the gym since last Friday. Had strep and a heavy cough in my throat (from nasal drip) and have been on antibiotics. BUT, when I did get to the gym Monday nothing ached or had crunching when I pressed lol so, there’s that.
 
G34RS

G34RS

New member
Awards
0
Antibiotics really suck, at least for me. They usually mess up my digestion to the point where working out while taking them makes me feel like running on fumes because my body isn’t actually taking the nutrients I need from food.
 
G34RS

G34RS

New member
Awards
0
3x12
Pulldowns 60,60,60
-super set-
Underhand Rows 70/60,60,60

Standing T-bar row no grip
5x12
50,35,40,35,35

Iso rows 5x12
35,35,35,25,25

DB pullovers 4x12
20

Rack pulls 4x10
135

Trying out the gym again now that Texas has gotten a bit more serious about COVID. My middle back has definitely suffered in quarantine with only DB, and my hands have gone soft. Need to toughen them up again on bars.
 
G34RS

G34RS

New member
Awards
0
Pec deck 5x15
90,90,80,70,60

Balance ball pushups 5x12

Incline DB chest press 5x15
30
-super set-
Hex press 5x12
30

Upright row 4x12
70,70,70,80

Heavy lateral raise 5x10
50,50,50,40,40
-super set-
Full range raise 5x15
20
 
G34RS

G34RS

New member
Awards
0
Single-leg leg extensions 5x15
30,30,30,30,20
-super set-
Both legs 5x15
60,60,60,60,40

Single-leg leg press 5x10
60,60,60,60,60
-super set-
Both legs
120,120,120,120,140

Arsenal strength pendulum squats
No additional weight
8 reps, 10 reps, 10 reps, 10 reps,

My leg strength and stamina really suffered in quarantine. I couldn't make it all the way through my usual workout, only about 3/4ths. Hopefully my legs will bounce back quickly.
 
G34RS

G34RS

New member
Awards
0
First time touching a bar for REAL deadlifts in months. Slow and steady for now though.

Back extensions
5x20

Planks
5x1 min

Straight leg deadlift
5x10
95lbs
-super set-
Deadlift
5x10
115lbs
 
Last edited:
tyga tyga

tyga tyga

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
100 reps of deadlifts 🤢🤮
 
tyga tyga

tyga tyga

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
100 reps of deadlifts 🤢🤮
 
G34RS

G34RS

New member
Awards
0
I was pretty skeptical of it at first too when my trainer showed it on the workout program he came up with, but I've gotten way more results following his advice than any previous workout programs I've done before. It's actually still short a few reps from what I usually do, but I'm still working back up to it.
 
G34RS

G34RS

New member
Awards
0
5x10
leg curls
Both 70,55,55,55,55
-Super set-
Single 25,25,25,25,25

5x10
Arsenal strength hack squat
No added weight


5x10 Leg press
High/wide
140,140,160,160,180
-super set-
Low/close
140,140,140,140,140

3x10
Front squat
95,95,95
 
G34RS

G34RS

New member
Awards
0
3x12
Lat pull downs
60,60,60
-super set-
70,70,60

Chest supported T-bar
5x12
35

Iso rows
5x12
35

Reverse fly
4x12
45,50,50,50

Rack pulls
4x10
135
 
G34RS

G34RS

New member
Awards
0
5x12 Balance ball push-ups

5x15 Pec Fly (Performance Plus Machine)
45,40,40,30,30

5x15 Incline Bench
40,40,35,35,30
-super set-
5x12 Incline Hex
40,40,35,35,30

Upright row 5x12
70,70,80,80,80

Arsenal Strength Shoulder Press
5 sets, no added weight
Reps 12,12,12,10,10
 
G34RS

G34RS

New member
Awards
0
Back extensions
5x20
-super set-
Planks
5 x 1 min

Leg lifts
5x20

Ball pass V crunches
Reps 12,10,12,12,8

Wasn't able to get as much done today as I would've liked. The time restriction at 24 HR Fit made it so I wouldn't have had the time to wait to use other equipment...
 
G34RS

G34RS

New member
Awards
0
Leg press 5x10
Single leg
80,80,80,80,80
-Super set-
Both legs
160,180,180,180,180

Arsenal Strength Pendulum Squat
5x12 No added weight

Leg Extensions 5x15
Single leg
25,25,25,25,25
-Super set-
Both legs
60,60,60,60,60

Arsenal Strength Squat 5x12
20,50,50,50,50
 
G34RS

G34RS

New member
Awards
0
Deadlift
Straight leg 5x15
115,115,115,95,95
-super set-
Regular 5x10
135,135,135,115,115

Preacher Curls
6 sets
15 reps 45lbs, 12r 45, 10r 45, 8r 45, 6r 45,
12r drop set from 45

Tricep Dip Machine
6x12
115,115,115,115,100,100

Tricep Rope Extensions
6x15
45,45,45,35,35,25
 
G34RS

G34RS

New member
Awards
0
Leg curls 5x10
Both 70,70,70,60,60
-
Single 30,30,25,25,25

Arsenal Strength hack squat 5x10
20,20,20,10,10

Leg press
High/wide
160,160,160,160,160
-
Low/close
140,140,140,140,160

Lunges 5x10
40,40,40,40,40
 
G34RS

G34RS

New member
Awards
0
Underhand rows 3x10
70,70,70

Lat pulldowns 3x10
70,70,70

Standing T-bar row 5x12
45,40,40,40,40

Machine rows 5x15
75,75,80,80,80

Cable pullover 4x12
50,60,55,50

Reverse fly (Proformance machine) 4x12
15,25,25,25

Rack pulls 5x10
135,135,135,135,135

Gym was too busy to hop around and do super sets. I miss being able to go late at night when no one’s around.
 
G34RS

G34RS

New member
Awards
0
Chest/shoulders

Balance ball pushups 5x12

Pec fly 5x15
65,65,55,55,55

Incline bench press 5x15
40,40,30,30,30
-super set-
Incline hex press 5x12
40,40,30,30,30

Upright row 5x12
80,80,85,85,80

Heavy partial lateral raises 5x10
50,50,50,50,50
-super set-
Full range raises 5x15
20,20,20,20,20

Arsenal Strength shoulder press
5 sets no weight
8 reps,8r,6r,8r,6r
 
G34RS

G34RS

New member
Awards
0
Legs 2

Leg extensions 5x15
Single
25,25,25,25,25
-
Both
60,60,60,60,60

Leg press 5x10
Single
80,80,80,80,80
-
Both
170,160,160,160,160

Arsenal pendulum squats 5x12
0,10,20,20,20

Arsenal squats 5x12
50,50,70,70,70
 
G34RS

G34RS

New member
Awards
0
Deadlifts/arms

Deadlifts
Straight leg
115,115,115,115,95
-super set-
Standard
135,135,135,135,115

Preacher curls
6 sets
15r 45, 12r 45, 10r 45, 8r 55, 6r 55, 12r drop set from 55

Tricep dip machine 6x12
115,115,125,125,125,135

Rope Tricep Extensions 6x15
30,35,35,35,40,40
 
G34RS

G34RS

New member
Awards
0
Current weight is steady at about 160 now, and my lifts are just about back to pre-COVID levels. My legs and lower back are still a bit weaker than before since I wasn’t able to train those as effectively with dumbbells at home, but my arms have been able to continue to improve.
 
G34RS

G34RS

New member
Awards
0
Legs 1

Leg curls 5x10
Both 70,70,70,70,70
-
Single 30,30,30,25,25

Leg press 5x10
High/wide
160,160,160,160,160
-super set-
Low/close
140,140,140,140,140

Arsenal Front Squat 5x10
20,20,40,50,60

Lunges 5x10
40,40,30,30,30
-super set-
Sumo squat 5x15
30,20,20,20,20
 

Similar threads


Top