MTINSIDEOUT's log to life and lift

10/17/13 workout log

Yesterday started the second part of the 6 day split program I've been trying to follow. I haven't truly stuck with the 6 days but I've tried like hell to make up anything i missed from taking rest days. The second part of the program has me doing sets of 5 which I'm not used to especially since I don't have a spotter. This program is really going to push me into figuring out how much weight I can really move.

Close grip bench
135x10
155x10
185x10
205x5
205x5 (I got stuck on the last one)
185x6
185x6 (got stuck on the last one again)
165x8
165x7
165x8
 
10/20/13 workout log

Ok so this workout routine calls for front squats which I never really picked up... I'm attempting to get them in but for the moment I'll throw them in with regular squats until I get sued to them.

Front squats (smith machine)
135x10 (took me a few tries until i get the positioning right)

Front squats barbell
135x10
155x7 (this hurt my shoulders from the weight resting on it so I stopped... Felt like such a bitch lol)

Squats (barbell)
315x5 (never moved that much weight for squats but i managed, not ATG but def a good range of motion)
315x5
295x6
295x7
295x7
295x6
295x7
225x10
 
10/22/13 Workout log

Standing military press

135x8
135x7
135x7
135x6
135x6
135x5
135x5
135x5
135x7
135x6

Seated calf raises
180x15
180x15
180x20
180x20
180x15

Chin ups
10x3
7x2
6x2
 
10/24/13 workout log

Sumo Deadlifts
135x10
225x7
225x8
245x6
245x6
245x6
245x5
225x8
225x5
135x10

Static holds with 100lb DB's
3 sets x 30sec
 
10/26/13 workout log

Close grip bench
135x10
185x8
205x6
205x6
205x6
205x5
205x3 (followed up with 20 push ups)
185x5
185x6
135x10

V-squat calf raises
360x15
360x15
360x20
360x15
360x15
360x15
360x15
 
10/27/13 workout log

Front Squat
135x10
135x10
155x10
155x10

Squat
315x7
315x6
315x7
315x6
225x10
225x10

EZ bar bicep curls and reverse grip
50x10, 50x5
50x10, 50x5
50x10, 50x5

Overhead tricep extensions (pulley)
65x10
65x12
65x10

Preacher curl machine (single arm)
40x10x3

Tricep extension machine (single arm)
55x10
55x10
40x10
 
10/29/13 Workout log

Overhead press
135x5
135x4
115x7
115x7
115x7
115x6
115x5
115x5
95x8
95x8

Bent over BB row
185x7
185x7
185x7
185x7
185x7
185x7
185x6
185x6
165x9
165x9
 
10/31/13 workout log

Close grip bench press
135x15
205x5
215x5
215x5
215x5
215x5
215x4
205x5
205x5
135x15

Cable crunches
70x10 x3sets

Cable side bends
50x15 (x2 per side)
 
11/04/13 workout log

Front Squats
135x10
155x7
155x8
155x7
155x6
155x5
155x5
155x5

Squat
285x7
285x8

Chin ups
10
11
10
8
7
5
5
5
5
5
 
11/05/13 workout log

Seated cable rows (pulley)
260x2, 220x3
220x5
220x5
200x6
220x6
220x6
220x5
220x5
220x5
220x5

Calf extension (machine)
210x20
210x20
210x20
230x20
230x20

Tricep extensions (single arm pulley)
20x10
25x10
20x10
20x10
20x10
 
11/09/13 workout log

Overhead press
115x7
115x7
115x7
115x4
105x9

Sumo Deadlift
205x10
225x7
225x10
225x10
225x7

Close grip bench
185x9
185x10
185x6
185x6
 
11/17/13 workout log

leg press
460x20

squat
225x20

leg curl
110x20

calf raise (v-squat)
360x20

pull up
12
5

Rows (close grip pulley)
160x20

Lat pull down
180x10
100x10

Lat raises
15x20 (per arm)

Overhead standing press
90x10
90x10

Tricep extension
20x20 per arm

Dips
20
 
11/19/13 workout log (week 1, day2 of routine)

DB bench press
85x20

Fly machine
205x10
160x7

Incline DB
70x13
55x9

Decline fly (pulley)
35x8
20x12

v-squat machine
450x20 (followed by 20 calf raises)

Dead lift
225x10
225x7

Calf extension
230x30

High row machine
360x20

DB row
100x15 (left and right arm)

Lateral raise machine
110x15

Lateral shoulder press machine
140x20

Face pulls
42.5x15

Overhead tricep extension
50x20

Hammer curls (rope pulley)
40x20
 
11/24/13 workout log (week 1, day3 of routine)

I had done some cardio and behind the neck presses, abs, etc on 11/23 but didn't bother to record it.

Deadlift
225x10
225x7

Walking lunges
140x20

Lying leg curls
110x20

Leg press
460x20 (followed by 30 calf presses)

DB rows
90x20 (per arm)

Lat pull downs
140x10 (overhand)
140x10 (underhand)

Bicep curls
90x10
90x5

Tricep Extension (machine)
125x20

Dips
20
 
smike said:
Is this new routine some kind of HIT?
It's a big change from your previous workout.
Click to expand...

Yea it is a big swing but this time of year is rough with dieting because my job tends to get busier and obviously there is the holidays. So someone at my work suggested doing this routine until new years to help keep some of the extra bulk off while maintaining the muscle gained from my last routine. To be honest for the longest time I've always done my own thing at the gym but the last routine and this new one are bringing me out of my comfort zone a bit and I'm liking it so far.
 
I hit the gym 11/28, 11/30 and 12/2 but didn't bother recording the workout. I'm actually thinking I may try a modified 5x5 routine instead of the current program (probably just do 10reps instead of 5). The current program isn't practical for to long since it has been leaving me exhausted, at least with the 5x5 I can rotate upper and lower body workout days.


Probably the first one list here:
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12/07/13 Workout log (Week1 Day1)

So i hit the gym last week but didn't bother recording the workouts. Saturday I started the new 5x5 routine and it is pretty good. It was a bit tougher than I expected but that is probably a good thing. I changed things up so I'm doing 5 sets of 10 reps for most lifts at the moment. I'll likely adjust this to be a true 5x5 once i get a little more familiar with the routine and the required lifts.

Chin ups
3x10 (had to stop after 3 sets as my arm started bugging me a bit)
2x10 (came back to finish up the last 2 sets after all my other lifts were done)

DB calf raises
200x15x5 (100lb DB per hand)

Standing BB press
110x10
110x9
110x7
90x8
90x9

Lateral raises
20x10
20x10
20x8
20x8
20x8

Rear delt row
185x5
135x10x4

Close grip bench
225x5
205x7
205x6
185x6
185x6
 
12/10/13 workout log (week1 day2)

Pull ups
45x10x2
10x2 BW
7 BW

Dips
45x10x2
20BW
15BW
15BW

Lying leg curls
110x10x4
110x9

Squats
275x10x2
275x6
225x10
225x10

BB Shrugs
135x10
185x10x3
 
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