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MTINSIDEOUT's log to life and lift

7/17/13 food log

5:30am: PB&J
9am: 1 scoop whey
12pm: chicken parm hero
3pm: 1 scoop whey
7pm: chobani greek yogurt, 1 scoop whey
9pm: plate full of veggies and can of tuna
 
7/17/13 workout log

Single arm DB flat bench 50x10 (followed by 10 double arm Db flat 50x10)
65x10 (followed by 10 double arm Db flat 65x5)
70x10 (followed by 10 double arm Db flat 70x5)

DB flies 3 sets 30x15

20 min on elliptical

Tricep pushdowns 50x20, 95x15, 95x15

Chest pushdowns (on fly machine) 50x15, 50x15, 50x10, 30x10

Single arm seated shoulder press 50x15, 50x15, 50x15

Incline DB bench press 70x10, 70x10, 50x10
 
7/19/13 workout log

10min elliptical
60lb wood chops 10x3
kneeling cable crunches 70x10x3
200lb farmer walks (from loaded free weights, around pulley machine and back... not sure the actual distance)
10lb reverse cable flies 10x3
190lb leg kick backs 10x3
walking lunges 50lb DB each hand 10x4 (5 reps per set per leg)
10min treadmill
seated calf raises 180x15, 90x25, 90x25
20min treadmill
 
7/23/13 workout log

Bent over DB row 100x12, 100x10, 100x10, 100x10
Upright row (EZ curl bar) 70x10 x3
Lat pull down 85x10, 140x10, 200x7
Seated cable row 220x8, 180x10, 180x10, 140x10
Preacher curls (plate loaded machine) 70x10 x3
Standing high row with twist 42.5x10, 50x10, 57.5x10, 60x10
Body weight inverted row 3 sets of 10
20min on treadmill, (1mile in 11min then cool down walk)
 
7/25/13 workout log

Leg press 360x15, 540x10, 600x10, 600x10

Calf raises (v-squat machine) 180x10x4

ATG Squat 135x10, 225x8, 225x7, 225x5, 135x10

Iso lateral shoulder press (machine) 90x20, 180x15, 180x10

Seated lateral raises 12.5x10x4

Front raises 30x5, 20x8, 20x10

15min on elliptical
 
7/27/13 workout log

20min elliptical

Chest press machine 90x15, 180x10x3

Chest flies (cable pulley machine) 30x10x3

Ab machine 160x36 (12 left side, 12 right side, 12 middle)

Tricep press down 210x20x3

DB bench press 80x12, 80x9, 80x6, 50x15

Ab crunch machine 80x36 (12 left, 12 right, 12 middle)
 
7/28/13 workout log

30min Elliptical (HIIT)

Seated calf raises 180x20x3

20 push ups
15 dips
6 pull ups
6 chin ups
 
7/29/13 workout log

10min elliptical
Dead lifts 225x12, 225x12, 245x7, 135x10

Seated leg curls 200x10, 200x10, 180x10, 160x10

Walking lunges (50lbs DB per hand) 10x4

Lying leg curls 100x10, 100x10, 80x10
 
Latest progress pics



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Took some measurements for S&G's the other day, not sure how accurate they are but I figure its a baseline.

17" bicep
17" calf
17" neck
46" chest
27" thigh
38" waist
13" forearm
 
7/30/13 WORKOUT LOG

15min Elliptical

20 push ups
15 dips
6 pull ups
6 chin ups

2mile walk
 
8/01/13 workout log

DB bent over row 100x12x4
Iso Lateral Low row machine 250x10x4
Lat pull down 140x20x4 (10 normal grip, 10 reverse grip)
seated row (machine) 115x21x4 (alternating grip 7 reps each... Palms down, palms facing in, palms up)
25min elliptical
 
8/03/13 workout log

DB flies 25x15, 45x12, 45x12, 45x10
BB flat bench 205x10, 205x10, 185x10, 185x10
Seated DB Skull crushers 100x15x3
Standing press (smith machine) 90x10x3
Pulley front raise 10x10x3 per arm
Face Pulls 25x10, 50x10, 50x10
Reverse flies 130x10, 130x10, 70x10
DB lateral raises 10x10x3
 
8/06/13 workout log

ATG squat 225x10x4 (some reps were more ATG than others but still got done)
Leg extensions 205x15x4
Standing DB calf raises 200x15x2, 200x20x2 (100lb DB per arm)
Leg press 450x10x2, 540x10x2 (each set followed by 15 calf presses)
Seated calf raises 90x15, 140x15x3
Overhead BB decline situp 40x13, 40x11, 40x10
 
8/8/13 workout log

BB Bent over row 135x12, 155x10, 185x10, 185x10
Standing single arm high row 70x10, 60x10x3 per arm
Seated cable row 140x10x4
Single arm seated lat pull down 70x10x4
20min elliptical
 
8/10/13 workout log

BB flat bench 135x15, 225x10, 225x8, 205x12
Decline bench (smith machine) 90x12, 180x8, 160x10, 160x10
Cable upright row 65x10x4
Cable tricep push down 65x10x4
Seated lateral raise (machine) 110x10x3, 100x15
Shoulder press (machine) 110x12x4
Cable chest fly 60x10x3, 70x10
EZ curl bar standing curls 40x10x4 (40+ weight of the bar not sure what it weighs)
 
8/12/13 workout log

Db walking lunges 70x16x4 (70 per arm, 140 total)
Dead lifts 135x10, 185x8, 185x10
Good mornings 75x10x4
Lying leg curl 110x10x4
Side bends 50x10x3 per side
Behind the back forearm curls 135x10x4
Close in push ups (done off of a standing DB) 10x3
Seated leg curls 190x8, 150x10x3
Seated calf extension 210x15x4
 
8/17/13 workout log

No I didn't skip workout days but I didn't log them since it was just running, push ups, pull ups, etc... I did log this day though since I decided to mess around with an all body workout.

DB bench press 70x20
DB curls 30x10, 22.5x10 (per arm)
DB bent over row 75x20 (per arm)
Pulley tricep kick back 20x20 (per arm)
V-squat 360x20
V-squat calf raise 270x20
Lateral raises (machine) 150x20
Cable wood chop 42.5x20 (per side)
Lying leg curl 95x20
 
8/18/13 workout log

Seated cable row 140x20
Overhead tricep extension 50x20
Cable chest flies 70x20
Cable curls 50x20
Overhead shoulder press 140x20
Ab crunch 80x20 (left, center and right)
 
8/20/13 workout log

Iso high row (super set with tricep push down) 180x20, 270x10x2, 180x15
Tricep push down 50x20x4

Bent over BB row 155x10x4
Upright row BB 70x12x4
Seated cable row 60x10x4 (per arm)
10min on treadmill
 
8/27/13 WORKOUT LOG

BB Bench press 135x15, 225x10, 225x9, 225x6, 135x10 (superset with preacher curls)
Preacher curl (machine) 45x15, 60x15, 70x12, 70x10

DB Incline bench 60x12x3, 60x10 (60lb DB per hand)
BB Front raises 40x10, 30x10x2
Lateral raises (machine) 100x10x3
DB Decline Bench 60x15x3 (60lb DB per hand)
Overhead BB Decline sit-ups 50x10x3 (each set followed by 10 body weight reps)
Reverse flies (machine) 100x15x3
 
8/22/13 workout log

V-squats 180x20, 270x20 (warm up to regular squats)
ATG Squat 225x10, 275x10, 195x15
Db flat bench 100x10x3
Walking lunges 120x10x3, 120x8
Chest fly (machine) 220x12x2, 190x10
Deadlift 185x10x3
Incline press (on pulley machine) 35x15, 42.5x12x2
 
8/27/13 Workout log

Bench press 135x15, 225x10, 225x9, 225x6, 125x10
Preacher curl (machine) 45x15, 60x15, 70x12, 70x10

Incline bench 60x12x3, 60x10
Front raises 40x10, 30x10x2
Lateral raises (machine) 100x10x3
Decline DB bench 60x15x3
Overhead BB decline situps 50x10x3 each set followed by 10 body weight reps
reverse flies (machine) 100x15x3
 
8/29/13 workout log

Deads 225x10x4
Seated leg curls 200x10, 170x10, 160x10
Tricep press down machine 215x15x3
Good mornings 95x10x3
Lying leg curls 115x10x3
 
9/01/13 workout log

Bent over row pulley 50x10x2, 65x10x2
Tricep kick back 15x10x2, 20x10x2
Upright row (smith machine) 60x10, 50x10x3
Standing BB bent over row 135x10, 155x10x2
ISO high row machine 180x12, 230x10x3
Concentration curls 35x8, 30x8x2
Wrist rolls 10lb 2 sets overhand and 2 sets underhand
seated row machine 100x21x3 (7 overhand, 7 underhand, 7 palms facing in)
 
Definitely lost track of some workouts in the past week or 2...
 
9/04/13 workout log

Overhead standing BB press 80x20, 110x10x3
DB bench press 85x10x4
Pulley front raise 15x10, 12.5x10, 10x10
DB flies 35x10x3
Pulley standing decline press 42.5x12x2, 42.5x15x2
 
9/17/13 workout log

Started a new 8 week routine yesterday which basically has me doing a bunch of 1 exercise per day... Hopefully work won't mess this up for me, i haven't been skipping the gym just didn't bother to log any of it.

Squats 8 sets 10 reps with 3min rest between sets (my gym only has 1 squat rack so i had to use the smith for part of the workout)

Smith
180x10
200x10
200x10
200x10
230x10

Rack
215x10
215x10
225x10
 
smike said:
In for this. I'd like to see how this new routine works out for you.
Click to expand...

Good to have you along, the link below gives the details about the routine I'm looking to follow.

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9/17/12 Workout log

Pullups (body weight) 8 sets for 10 reps.... This workout was easier than I had initially anticipated but I'm not going to push it just yet until I have been through one full week of this routine. Working up to the 10th rep got difficult after the first 4 sets but not to bad overall.
 
9/18/13 Workout log

I guess I should mention where i'm at in this 8 week routine so for now it is day 3 week 1. Normally when I workout I am drenched in sweat but that was not the case with the both pull ups and the incline bench. I'm going to try to keep on top of getting in my 10-20min moderate cardio while doing this rotuine. Also noticed that my legs are just starting to recover from squats on Monday so I may have to change my diet a bit to help with the recovery time.

BB incline bench

125x10
145x10
185x8
145x10
145x10
155x10 (finished up to 8 and then used rest/pause to finish the last 2)
155x10 (finished up to 8 and then used rest/pause to finish the last 2)
155x10 (finished up to 8 and then used rest/pause to finish the last 2)
 
Ok this weekend sucked for my lifting... I was not able to hit the gym at all Friday-Sunday, so I have plenty to make up for. I'm going to try and make up some days of this routine, I can do deads/chin ups today and rows/dips tomorrow. Hopefully this will not impact the overall outcome but this coming weekend isn't looking much better... I may have picked a ****ty time to start this routine but I still plan to see it through.
 
9/23/13 Workout log

I managed to get in chins and deads yesterday but I admit this was harder than I thought. I haven't been using gloves for a while and both of these require grip strength so it tore up my hand a bit. I couldn't complete the 8 sets for either workout since I was running out of time at the gym but I managed to get 7 of each. I alternated workouts between sets, so set of chins followed by a set of deads.

7 sets 10 chin ups

Deads
160x10 DB (80lb each hand) all the BB's in the gym were in use and I had to get started
125x10 BB
195x10 BB
195x10 BB
195x10 BB
195x10 BB
195x10 BB (had to rest a few seconds after the 8th rep to finish the last 2)
 
smike said:
Do you rest 3 minutes between sets or do you keep it shorter?
Click to expand...

Yea I've been sticking to the 3 minutes rest. I notice the only days so far that really seem tough are squats and deads, the other days are not as rough.
 
9/24/13 workout log

Again to catch up on things I did incline bench and dips. Instead of the 8 sets of 10 dips I did 4 sets of 20 after doing incline bench. I don't have a belt to add weight so body weight dips are not so bad. When I finished incline bench I felt like I do more sets and I noticed the sets had gone easier than last time.

Incline bench BB
125x10
125x10
145x10
175x10 (I struggled with this, after getting to 6 I had to rest to get to 8 and then rest again to finish out the 10)
145x10
145x10
145x10
145x10
 
My shoulders, back, hams, glutes and even abs were sore yesterday so I decided to take the day off. I'm hitting the gym tonight to do squats and probably some calf raises... Tomorrow I have a work event so I won't be able to hit the gym but i should be good for Saturday morning and with any luck maybe sunday evening but I'm not counting on it since its my buddies bachelor party. I may have picked a crap time to start this routine but I'm going to stick with it for now. I have also upped the carbs this week to help with recovery as I know I am not recovering like I should from these workouts. I'll have to cut again once I have finished this routine.
 
9/28/13 workout log

Incline chest press DB

80x10 (80 per hand)
80x10
80x10
80x10
80x7
70x10
70x10
70x10

20 push ups
 
9/26/13

Squats
125x12
225x10
245x10
245x10
245x10
245x10
225x10
225x10

seated calf raises
180x20
180x20
180x20
180x20
180x20
 
9/27/13 workout log

Single arm DB rows
100x10 (left arm 10 and right arm 10)
100x10
100x10
100x10
100x10
100x10
100x10
100x10
 
Been slacking on the log but I should be caught up now. Haven't had a chance to update or hit the gym lately because i'm getting killed with work. Havent been in the gym since monday and I probably won't be able to go tonight or tomorrow... Saturday and sunday I'm going to have a lot to make up for which really won't work with this regiment... After the DB rows on Sunday i felt a mild ache in my elbows but I'm going to try and tough out this routine for a bit longer. This week should be week 3 but I will likely extend this half to 5 weeks before beginning the other 4 week portion of the program. I might be able to do pull ups tonight at the least if all goes well.
 
9/30/13 workout log

Incline DB bench press
80x10 (80 per hand so 160lb total)
80x10
80x10
80x10
80x7
70x10
70x10
70x10
20 push ups
 
10/04/13 workout log

Squats
135x15
205x10
225x12
225x10
225x12

Chin ups
5 sets x 10 reps

Dips
5 sets x 15 reps
 
10/06/13 workout log

Seated single arm cable rows
100x10 8sets (10 left arm and 10 right arm)
Double arm seated row 200x10 1set

Calf extensions
210x25 8sets
 
10/08/13 workout log

Dead lifts
135x15
225x10
245x10
245x8 (my grip was giving out)
205x10
205x10 (grip was giving out again)
185x10
185x10
135x15

wrist rolls
3 sets with 15lb
 
I felt really good about my dead lifts last night, it was the first time I can say I actually felt comfortable doing them with bigger weight. I never had the issue of my grip giving out though with the exception of farmer walks. Usually my grip is solid but I guess I'll have to work on that.
 
10/09/13 workout log

Dips
20x8

EZ BB Curl
40x12
40x12
40x10
40x10
40x12
 
10/12/13 workout log

80x10 x8sets
20 push ups

Squats
135x15
225x13
245x11
265x10
245x10
225x10
225x10
 
10/14/13 workout log

Single arm cable rows
100x10 x4sets

Seated cable rows
200x9
180x12
180x11
180x12

Chin ups
10 x6sets
8
7
 
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