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Getbig Bodybuilding Boards => Training Q&A => Training Logs and Info => Topic started by: canadian_husker on May 07, 2007, 12:02:49 AM
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ok here's goes nothing
i'm 6'2 230...my bodyfat should be lower than it is, but i'm working on that.
just moved to Edmonton, AB at the end of february and the new house doesn't have enough room for my bench so i had to suck it up and join a gym (which i usually can't stand). so i joined a rec center and if you go at the right times it's like having your own personal gym. lately there have not been more than 10 people there.
any questions or comments fire away...if anyone even reads this
i started on april 9th
here's my split now
Mon: Shoulders
Tue: Back
Wed: Chest
Thur: Biceps...this is basically a cardio day, but i threw in biceps
Fri: OFF
Sat: Legs, Back
Sun: Chest, Triceps
Abs 3-4 times a week
cardio 4-5 times a week
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Monday April 9th
---------------
Shoulders
----------
Lateral Raise 2 X warmup
DumbBell Press 4 X 12
Lateral Raise 3 X 15
Front Raise 3 X 10
this was done at home because Monday's i can't make it to the gym. wife has a class that night
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Tuesday April 10th
------------------
Back
-----
front pulldown 2 X warmup
seated cable row 3 X 8
barbell row 3 X 8
dumbbell row 3 X 8
front pulldown 3 X 8
abs 8 sets X 180 reps total
cardio 55min treadmill
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Wednesday April 11th
---------------------
Chest
------
Bench Press 4 X 8
Dumbbell Press 3 X 8
Pec Deck Flye 3 X 8
Dumbbell Pullover 3 X 10
cardio 30min treadmill
-----------------------------------------
Thursday & Friday -- OFF
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Sat April 14th
-------------
Legs/Back
----------
Leg Press 2 X warmup
5 X 8
Leg Extension 3 X 10
Stiff Leg Deadlift 3 X 10
Barbell Row 4 X 8
Front Pulldown 3 X 8
Reverse Grip Pulldown 3 X 10
Seated Cable Row 3 X 10
Cardio 15min treadmill
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Sun April 15th
--------------
Chest/Triceps
--------------
DumbBell Press 3 X 7
Incline D-Bell Press 3 X 6
Machine Press 4 X 8
Pec Deck Flye 3 X 8
CLose Grip Bench 4 X 8
Overhead Extension 3 X 8
Bench Dip 3 X 12
Cardio 35min treadmill
that was week 1...
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Mon April 16th
--------------
Shoulders
---------
Lateral Raise 2 X warmup
BarBell Press 3 X 8
Dumbbell Press 3 X 12
Lateral Raise 3 X 10
Lateral Press 3 X 25
-
Tue April 17th
-------------
Back
-----
Front Pulldown 3 X 10
BarBell Row 5 X 8
Deadlift 4 X 8
Dumbbell ROw 3 X 5
Seated Cable Row 3 X 8
cardio 35 min treadmill
Wed April 18th
--------------
OFF
Thu April 19th - Sunday April 22nd out of town playing hockey....
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Mon April 23rd
-------------
Lateral Raise 2 X warmup
Standing Dumbbell Press 4 X 12
Lateral Raise 3 X 15
Front Raise 3 X 10
then life got in the way and i took a week off....
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Mon April 30th
--------------
finally back at it....
Shoulders
---------
Lateral Raise 2 X warmup
Standing Dumbbell Press 4 X 12
Lateral Raise 3 X 12
Front Raise 3 X 12
Tue May 1st
------------
Back
-----
Barbell Row 6 X 8
Deadlift 2 X 3
Seated Cable Row 3 X 8
Front Pulldown 3 X 8
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Wed May 2nd
-------------
Chest
------
Bench Press 4 X 8
4 X 4
Incline Dumbbell Press 4 X 8
Dumbbell Flye 3 X 8
Close Grip Dumbbell Press 3 X 8
Machine Press 5 X 8
Thu May 3rd
------------
OFF
i forgot to mark down my cardio. i am sure i did some, but obviously i wasn't as serious as i should have been or i would have remembered
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Friday May 4th
--------------
Biceps
------
Alternate Dumbbell Curl 4 X 8
Hammer Curl 3 X 8
Run the rack 1 giant set 8 + 6 + 4 + 4
Cable Curl 3 X 8 + 1 drop
Crunches 5sets X 150
Cardio 20 min treadmill
Saturday May 5th
-----------------
Legs/Back
----------
Front Pulldown 2 X warmup
Leg Press 2 X warmup
4 X 8 + 2 drop sets
Leg Extension 3 X 10 + 1 drop set
Stiff Leg Deadlift 2 X 8
Barbell Row 5 X 8
3 X 6
Front Pulldown 3 X 10
Seated Cable Row 4 X 8
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Sunday May 6th
----------------
Chest/Shoulders
----------------
Bench Press 10 X 10
Tricep Pressdown 3 X 10
Tricep Machine Press 3 X 10
Close Grip Dumbbell Press 3 X 8
Bench Dip 3 X 15
cardio 25 min treadmill
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Monday May 7th
----------------
Shoulders
---------
lateral raise 2 X warmup
dumbbell press 4 X 12
front raise 3 X 10
rear delt lateral 3 X 10
Monday May 8th
----------------
Back
----
close grip pulldown 1 X warmup
2 X 10
barbell row 5 X 8
deadlift 3 X 8
t-bar row 4 X 8
seated cable row 3 X 10
front pulldown 3 X 10
back is my favorite day right now. today felt awesome
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Wednesday May 9th
-------------------
Chest
------
Bench Press 2 X 10
4 X 6 +1 drop set
Dumbbell Press 2 X 7
Machine Press 4 X 8 + 1 drop set
Pec Deck Flye 3 X 10
Abs 4 sets X 120reps total
Cardio 30 min...400 cal burned according to the treadmill. but who knows if those are even accurate
overall a good workout.
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have not updated in a while. wouldn't want to let down my interested readers....reader....wel l whatever :)
Thursday May 10th -- OFF
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Friday May 11th
---------------
Biceps/Shoulders
----------------
barbell curls 4 X 8
hammer curls 3 X 8
dumbbell curls 2 giant sets 6 reps(drop weight 3 times - 24 reps total per set)
lateral raise 3 X 10
2 giant sets 8 reps(drop weight 3 times for 6 reps - 26 reps total per set)
hammer curl / lateral raise (superset) 2 X 10
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decided to try and track the weights i use to better judge my progress. sometimes i forget what i use on the cable exercises....
dropped cardio for now. with the summer coming i'll be doing more outdoor stuff and i want to spend gym time concentrating on my lifting.
Saturday May 12th
------------------
Legs/Back
----------
Leg Press 2 X 10 (warmup 180lbs)
4 X 8 (270,360,450,540) + 2 drop sets
Leg Extension 3 X 10 (130) + 1 drop
Stiff Leg Deadlift 2 X 8 (135)
BarBell Row 5 X 8 (135)
Deadlift 4 X 8 (135,135,155,175) ya i know that sucks, but i am slowly working on my lower back.
Close Grip Pulldown 3 X 10 (115)
Seated Cable Row 3 X 10 (115) + 1 drop
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Sunday May 13th
-----------------
Chest/Triceps
-------------
DumbBell Press 2 X warmup (40)
Bench Press 1 X warmup (135)
2 X 8 (185)
1 X 3 (205)
1 X 2 (225) + 1 drop set 8reps (185)
Close Grip Bench 3 X 8 (135)
D-Bell Overhead Extension 3 X 9 (55,70,85)
Rope Pressdown 3 X 8 (40)
Close Grip Dumbbell Press 3 X 12 (35)
-----> Dumbbell Flye 3 X 8 (35)
Monday May 14th -- OFF
-----------------
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Tuesday May 15th
------------------
Back/Shoulders
--------------
Front Pulldown 1 X 25 (warmup) (100)
3 X 8 (130)
Barbell Row 3 X 8 (135,185,185)
1 X 4 (205)
Deadlift 2 X 8 (185)
1 X 6 (205)
1 X 2 (225)
Smith Machine Press 3 X 10 (125) i added 10 pounds for the bar ?!?!?
Upright Row 3 X 10 (80)
Seated Cable Row 3 X 8 (130)
Close Grip Pulldown 3 X 8 (115)
Lateral Raise 2 X 10 (20,25) + 1 giant drop set 24reps total
Wednesday May 16th -- OFF
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Thursday May 17th
------------------
Chest/Biceps
-------------
DumbBell Press 1 X warmup (40)
Incline DumbBell Press 1 X 8 (55)
1 X 6 (70)
1 X 5 (85)
Bench Press 5 X 5 (185)
DumbBell Flye 2 X 6 (55) + 1 drop
Reverse BarBell Curl 3 X 10 (65)
Hammer Curl 3 X 10 (20,25,30) + 1 giant set 4 drops X 6 reps (24 reps total)
Cable Curl 3 X 8 (70)
Friday May 18th
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Shoulders
---------
Lateral Raise 3 X 10 (15,20,25)
Smith Machine Press 3 X 8 (120)
DumbBell Shrug 3 X 10 (80,90,100)
Machine Press 4 X 8 (140)
Upright Row 3 X 8 (70)
Rear Delt Lateral 3 X 10 (20)
that's alot of sets for shoulders, but i was feeling energized that day
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Saturday May 19th
-------------------
Legs/Back
----------
Leg Press 2 X 10 warmup (180)
5 X 6 (270,360,450,540,630)
Stiff Leg Deadlift 3 X 8 (115)
Bar Bell Row 4 X 6 (165,165,185,185)
Deadlift 2 X 8 (165)
Front Pulldown 4 X 8 (130)
Close Grip Pulldown 4 X 8 (130)
Straight Arm Pulldown 4 X 8 (70)
Seated Cable Row 5 X 8 (115)
DumbBell Pullover 4 X 8 (55)
took today (sunday may 20th) off......
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Monday May 21st
-----------------
Chest/Shoulders
Bench Press 2 X 8 (135)
5 X 5 (195) going to try 205 next week
DumbBell Flye 3 X 8 (35)
DumbBell Press 3 X 8 (50,60,70)
Lateral Raise 3 X 8 (20)
Rear Delt Laterals 4 X 10 (20)
Crunches 5 sets 120 reps total
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Tuesday May 22nd
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OFF
Wednesday May 23rd
--------------------
Back/Biceps
-----------
Front Pulldown 2 X 10 (115)
2 X 8 (130)
BarBell Row 5 X 8 (135,135,155,155,155)
1 X 6 (175)
1 X 5 (185)
DumbBell Row 2 X 8 (70)
T-Bar Row 4 X 8 (110,110,125,125)
Close Grip Pulldown 4 X 8 (130)
Seated Cable Row 4 X 8 (130)
Hammer Curl 3 X 8 (30)
Cable Curl 8 X 8 (40)
Straight Arm Lat Pulldown 8 X 8 (115)
***superset***
too many sets, but i needed to burn off some steam.....we'll see how i feel tomorrow
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Thursday May 24th
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OFF
Friday May 25th
---------------
Chest/Shoulders
----------------
Pec Deck Flye 2 X 20
Incline DumbBell Press 3 X 8 (60,70,80)
Machine Press 5 X 8 (120,150,165,180,195)
Overhead DumbBell Press 3 X 8
Lateral Raise 3 X 8 (20)
Machine Press 4 X 8 (105,120,135,135)
Rear Delt Lateral 4 X 10 (25)
shoulders were draining.....but feel good today...
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Saturday May 26th
------------------
Back/Legs so bagged i can't remember weights tonight for legs.....around the usual
----------
Leg Press 2 warmup sets X 10
5 working sets X 8 + 1 drop set X 12
Machine Press 6 sets X 6-8 reps + 2 drop sets X 15
Leg Extension 4 sets X 12 + one giant drop set (24 reps)
Hamstring Curl 4 sets X 12
BarBell Row 4 sets X 8 (135,155,185,185)
1 set X 3 (205)
1 set X 1 (225)
2 more sets X 8 (135)
T-Bar Row 4 sets X 8 (90,90,110,135)
Straight Arm Pulldown 4 sets X 10 (115)
Seated Cable Row 3 sets X 8 (115)
Abs 7 sets X 275 reps total
and now i am f'ing tired
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totally slacked off lately. on this and in the gym
a quick recap of the last 2 weeks
Sun May 27th - Off
Mon May 28th - Off
Tue May 29th - Chest/Triceps
Wed May 30th - Shoulders
Thu May 31st - Off
Friday June 1st - Sunday June 3rd - Off
Mon June 4th - Chest/Triceps
Tue June 5th - Shoulders
Wed June 6th - Fri June 8th - Off
Sat June 9th - Legs/Back
so in the last 14 days i've only worked out 5 times. not too happy with myself, but sometimes life gets busy and shit happens.
refocused and ready to get back at it. today's workout was solid and i'm looking forward to tomorrow's training.
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Keep it up mate :).
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Sunday June 10th
-----------------
Chest
------
Bench Press 2 X 10 (135) warmup
5 X 5 (195)
Machine Press 4 X 8 (160)
Pec Deck Flye 4 X 10 (90)
Abs 6 sets X 175 total reps
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Monday June 11th --- OFF
Tuesday June 12th
------------------
Back
-----
Bar Bell Row 2 X 10 (135)
5 X 8 (185)
Rack Pull 3 X 8 (205)not sure how much weight to use on this one. felt it through the entire back. probably should go heavier (?!?!)
DumbBell Row 3 X 8 (75,85,95)
Seated Cable Row 4 X 8 (115,130,145,145)
Front Pulldown 3 X 8 (115,130,145) then drop set to 115 and repped out to failure
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Monday June 11th --- OFF
Tuesday June 12th
------------------
Back
-----
Bar Bell Row 2 X 10 (135)
5 X 8 (185)
Rack Pull 3 X 8 (205)not sure how much weight to use on this one. felt it through the entire back. probably should go heavier (?!?!)
DumbBell Row 3 X 8 (75,85,95)
Seated Cable Row 4 X 8 (115,130,145,145)
Front Pulldown 3 X 8 (115,130,145) then drop set to 115 and repped out to failure
if you question wether or not it's time to go up in an exercise...
IT IS! ;D
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if you question wether or not it's time to go up in an exercise...
IT IS! ;D
had not done rack pulls before. wasn't sure how much weight to use. did them again today though and upped it a bit
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gonna change the format. maybe easier to read
Wednesday June 13th - OFF
Thursday June 14th
-------------------
Shoulders
---------
Lateral Raise 2 warmup sets
DumbBell Press 50 X 8
60 X 8
65 X 8
70 X 4
Upright Row 50 X 8
50 X 8
50 X 8
Rear Delt Lateral 25 X 12
25 X 10
25 X 10
Dumbell Shrug 100 X 8
100 X 8
100 X 8 (heaviest dumbbell in the gym.....not a hardcore gym by any means)
Front Raise/Lateral Raise 20 X 8 + 8
20 X 8 + 8
20 X 6 + 6
Friday June 15th
----------------
Chest/Biceps
------------
Pec Deck Flye 2 sets warmup (25 reps)
Bench Press 135 X 10 warmup
135 X 8 warmup
205 X 5
205 X 5
205 X 5
205 X 5
205 X 5
Incline Bench 135 X 10
155 X 8
165 X 8
Machine Press 150 X 12
160 X 10
160 X 8
Ez Bar Curl 50 X 10
50 X 10
50 X 10
Dumbbell Preacher Curl 25 X 10
25 X 10
25 X 8
Hammer Curl Giant Set 30 X 8, 25 X 8, 20 X 6, 15 X 6
Reverse Cable Curl 50 X 10
50 X 10
50 X 10
40 X 8 (drop set)
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Saturday June 16th
-------------------
Back saving legs for tomorrow
-----
Seated Cable Row 2 sets warmup
BarBell Row 101 X 10 (used the olympic plates in kg...converted to pounds)
155 X 10
177 X 8
177 X 8
188 X 8
188 X 6
T-Bar Row 77 X 8
99 X 8
121 X 6
Rack Pull 135 X 10
185 X 8
235 X 4
Front Pulldown 130 X 8
145 X 8
160 X 6
CloseGrip Pulldown 130 X 8
130 X 8
Seated Cable Row 130 X 8
130 X 8
130 X 8
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Sunday June 17th
-----------------
Legs/Chest
-----------
Leg Press 180 X 15 (warmup)
270 X 12
360 X 10
450 X 10
540 X 8
630 X 6 (then dropset 450 X 8)
Hack Squat -- this was on a machine laying on flat on your back. kinda weird feeling.
195 X 10
195 X 10
195 X 10
Leg Curl 150 X 15
165 X 10
then did single leg drop set alternating legs every 4 reps
105 X 4 (each leg)
90 X 4
90 X 4 (3 second pause at contraction)
75 X 4 (3 second pause at contraction)
Leg Extension (can't even remember the weights at this point)
12 reps
10 reps
then did single leg drop sets with a 3 second pause at the top in groups of 4 reps per leg for 4
drop sets total
Chest -- changed things up...been doing 5 X 5 for a while now
-----
135 X 12 (warmup)
195 X 6
225 X 3 (these felt pretty good)
225 X 2
then started doing sets with max 15 seconds rest or enough time to take off the plates
175 X 8
155 X 8
155 X 6
135 X 8
135 X 7
135 X 6
135 X 6
135 X 5
135 X 6
and then the gym closed............
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Sunday June 17th
-----------------
Legs/Chest
-----------
Leg Press 180 X 15 (warmup)
270 X 12
360 X 10
450 X 10
540 X 8
630 X 6 (then dropset 450 X 8)
Hack Squat -- this was on a machine laying on flat on your back. kinda weird feeling.
195 X 10
195 X 10
195 X 10
Leg Curl 150 X 15
165 X 10
then did single leg drop set alternating legs every 4 reps
105 X 4 (each leg)
90 X 4
90 X 4 (3 second pause at contraction)
75 X 4 (3 second pause at contraction)
Leg Extension (can't even remember the weights at this point)
12 reps
10 reps
then did single leg drop sets with a 3 second pause at the top in groups of 4 reps per leg for 4
drop sets total
Chest -- changed things up...been doing 5 X 5 for a while now
-----
135 X 12 (warmup)
195 X 6
225 X 3 (these felt pretty good)
225 X 2
then started doing sets with max 15 seconds rest or enough time to take off the plates
175 X 8
155 X 8
155 X 6
135 X 8
135 X 7
135 X 6
135 X 6
135 X 5
135 X 6
and then the gym closed............
glad to see you're not in here slackin! you know we'd be in here breaking balls! ;D great workout man! looks brutal!
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BarBell Row 4 sets X 8 (135,155,185,185)
1 set X 3 (205)
1 set X 1 (225)
2 more sets X 8 (135)
T-Bar Row 4 sets X 8 (90,90,110,135)
Nice, those are my 2 favorite Back exercises as well as chins 8). Something about the rowing exercises that really gives my back a good pump.
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thanks guys...daughters dance recital tonight. went way later than i thought, but a night off is probably a good thing.
shoulders and triceps tomorrow
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From looking at your log it seems we are on a similar split atm 8). First time i have done this split and it is working quite well, just gives you a bit of flexability to add or drop a bodypart till the next day if needed.
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From looking at your log it seems we are on a similar split atm 8). First time i have done this split and it is working quite well, just gives you a bit of flexability to add or drop a bodypart till the next day if needed.
my split has gone to shit. what i'm trying to do it work chest, back and shoulders twice a week. legs once a week on saturday or sunday and biceps and triceps once a week wherever they fit. but my schedule outside the gym has been so hectic lately my gym time has been eratic at best.
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Saturday June 23rd
-------------------
Chest/Triceps -- 3 days without going to the gym i forced myself to go at like 10pm saturday night and
-------------- the bench press was open so i did chest and triceps. it turned into a half hour of hell. i've never puked in the gym before, but that night i almost did....from chest of all workouts
Pec Deck Flye 75lbs X 20reps (2 warmup sets)
Bench Press 135 X 10
215 X 3
215 X 3
215 X 2
195 X 7 then the drop sets began.no rest between these. just enough to take off 10lb plates
175 X 6
155 X 6
135 X 8 (15 second water break)
135 X 6
Close Grip Bench Press (15-30 seconds rest between sets)
135 X 10
135 X 8
135 X 6
3 Giant Sets back to back to back of
Pushups (8reps)
Bench Dips (10)
Regular Dips (5)
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Sunday June 24th
-----------------
Legs/Back/Biceps
-----------------
Leg Press 180 X 20 (warmup)
360 X 15
540 X 8
630 X 6
700 X 4
450 X 8 (drop set)
270 X 8 (drop set)
BarBell Row 135 X 10
195 X 6
175 X 6 these are all drop sets, just enough time to take off the weight...or a 15 second
155 X 6 rest on the last 2 sets at 135
135 X 8
135 X 6
135 X 6
Hammer Curls 1 Giant Drop set
30 X 10
25 X 8
20 X 8
15 X 6
10 X 6
-
Monday June 25th
-----------------
Shoulders
---------
Dumbbell Press 55 X 12
60 X 10
70 X 7
BarBell Shrugs 225 X 12
245 X 10
265 X 10
Upright Row 50 X 12
50 X 10 didn't feel right tonight
DumbBell Shrugs 100 X 12
75 X 15 (drop set)
60 X 12 (drop set)
Rear Delt Lateral 25 X 12
25 X 12
25 X 12
Lateral Raise/Front Raise (superset)
20 X 10/10
20 X 10/10
then i grabbed a barbell with a 45 on each side and did some more shrugs before the gym closed
135 X 20
135 X 15
135 X 15
shoulders are killer days lately. all the blood filling up the top part of my body. i feel wiped after shoulders more so then back/chest/legs lately....weird
-
Tuesday June 26th
------------------
Chest/Triceps
-------------
Incline Bench Press 135 X 10
135 X 10
135 X 10
DumbBell Press 70 X 10
85 X 8
90 X 5
Bench Press 195 X 7 then drop sets
175 X 5
155 X 5
135 X 8
Close Grip Bench Press 135 X 12
135 X 10
135 X 8
Cable Pressdown 50 X 15
50 X 12
50 X 10
DumbBell Flye/Close Grip Dumbell Press (superset)
35 X 6/15
35 X 6/15
35 X 6/15
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on vacation....snuck in a workout today at the local Y
Monday July 2nd
----------------
Chest/Back
Bench Press
135 X 10
185 X 10
205 X 8
225 X 5
245 X 2 (personal best)
then started drop sets
195 X 8
175 X 7
155 X 6
135 X 8
Wide Grip Pulldown
100 X 15
130 X 8
160 X 6
BarBell Row
135 X 10
155 X 8
175 X 6
DumbBell Row
70 X 8
80 X 6
DumbBell Pullover
75 X 8
75 X 8
Seated Cable Row
130 X 10
150 X 8
160 X 7
Close Grip Pulldown
130 X 10
140 X 8
170 X 6
drop sets...130 X 6
110 X 4