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Getbig Bodybuilding Boards => Training Logs and Info => Topic started by: airosol on July 06, 2015, 06:21:02 PM



Title: This will end up being a mistake.
Post by: airosol on July 06, 2015, 06:21:02 PM
Ok, I've fatted my way through the first half of the year so I decided to get back into the swing of things and lift heavy for the rest of the year. Been a while since I lifted heavy so my tenative goal is 1500lb raw.

I'll start posting here so if I quit, you can tell me what a puss I am.


Title: Re: This will end up being a mistake.
Post by: booty on July 06, 2015, 09:38:54 PM
Don't injure yourself. Get back into it slowly.


Title: Re: This will end up being a mistake.
Post by: NaturalWonder83 on July 07, 2015, 03:38:23 AM
Good luck :)


Title: Re: This will end up being a mistake.
Post by: airosol on July 07, 2015, 12:28:33 PM
Kicking the dust off today. Full body work out

Bench 4x12

Dumbbell shoulder press 4x12

Lat pull downs 4x10

Leg press 4x10

Back hyper extension 2 x 20


Title: Re: This will end up being a mistake.
Post by: airosol on July 08, 2015, 02:43:07 PM
45 minute eliptical


Title: Re: This will end up being a mistake.
Post by: NaturalWonder83 on July 09, 2015, 09:19:19 AM
45 minute eliptical
do u watch tv or anything while on it??


Title: Re: This will end up being a mistake.
Post by: airosol on July 09, 2015, 09:46:12 AM
do u watch tv or anything while on it??
Yeah. It's so friggin' boring


Title: Re: This will end up being a mistake.
Post by: airosol on July 09, 2015, 02:37:16 PM
DB press 3x25
Bicep machine 3x12
Triceps push down 3x12
Squat 3x8
Bench 3x8
Hammer curls 3x8
French press 2x15
Leg curls 1x25


Title: Re: This will end up being a mistake.
Post by: booty on July 09, 2015, 06:44:22 PM
Yeah. It's so friggin' boring
That's why I try to get my cardio done outside. The time goes by much quicker and I go for longer.


Title: Re: This will end up being a mistake.
Post by: airosol on July 10, 2015, 03:27:32 PM
No gym. Threw the kid around the pool

Edit: maybe I should clarify. My kid, my pool. Fun time had by all  :)


Title: Re: This will end up being a mistake.
Post by: NaturalWonder83 on July 10, 2015, 05:22:32 PM
No gym. Threw the kid around the pool

Edit: maybe I should clarify. My kid, my pool. Fun time had by all  :)
nice! What part of the U.S. Are u??????


Title: Re: This will end up being a mistake.
Post by: airosol on July 10, 2015, 06:47:38 PM
nice! What part of the U.S. Are u??????

Southern California.


Title: Re: This will end up being a mistake.
Post by: airosol on July 11, 2015, 02:50:43 PM
DB shoulder press 3x20
Reverse flies 3x10
Upright rows 3x10
Squats 3x10
Leg extensions 3x10

Tired.


Title: Re: This will end up being a mistake.
Post by: airosol on July 13, 2015, 02:48:49 PM
Squats 3x20
Good mornings 3x15
BB rows 3x12
Bicep curls 3x10
Leg press 2x20
Seated pulley rows 2x15

Feeling pretty good. Prob ly up the volume next week


Title: Re: This will end up being a mistake.
Post by: airosol on July 14, 2015, 03:00:13 PM
 Incline BB press 4x15
DB press 3x15
Tricep 2x20
Side laterals 2x12
DBshoulder press 2x15

Felt strong but I took some pre work out and drank a diet dr pepper. My heart rate was through the roof. Didn't get done what I wanted today   :-\


Title: Re: This will end up being a mistake.
Post by: NaturalWonder83 on July 16, 2015, 05:13:06 PM
Incline BB press 4x15
DB press 3x15
Tricep 2x20
Side laterals 2x12
DBshoulder press 2x15

Felt strong but I took some pre work out and drank a diet dr pepper. My heart rate was through the roof. Didn't get done what I wanted today   :-\
which pre workout?


Title: Re: This will end up being a mistake.
Post by: booty on July 17, 2015, 06:25:31 PM
Incline BB press 4x15
DB press 3x15
Tricep 2x20
Side laterals 2x12
DBshoulder press 2x15

Felt strong but I took some pre work out and drank a diet dr pepper. My heart rate was through the roof. Didn't get done what I wanted today   :-\
Hate pre work out supps. They make me sick in the stomach and on one occasion I have vomited because of them.


Title: Re: This will end up being a mistake.
Post by: airosol on July 18, 2015, 12:49:37 PM
Hate pre work out supps. They make me sick in the stomach and on one occasion I have vomited because of them.

Was close to losing lunch too

It's MPH BCAA 10x energy.took it again today, felt ok


Title: Re: This will end up being a mistake.
Post by: airosol on July 19, 2015, 02:25:35 PM
Been slipping keeping up with this log.

No workout today

Yesterday : DB press

                  Incline

                  French press
                  Triceps press down
                  Flys

Feeling good, will do 1 more light leg / back session then up the pounds and lower the reps


Title: Re: This will end up being a mistake.
Post by: airosol on July 20, 2015, 03:10:54 PM
Lay pull downs 4x15
Rack pulls (lowest pin) 3x12
Leg press 3x20
Curls 4x15
Leg extensions 3x30
Seated rows 3x10

Going to split it up more now.
Thinking:
Chest 10 sets
Back 12 sets
Legs  10
Arms 10
Cardio afterwards

Standard stuff - large muscles before small: 2 minutes between sets: aim for 10 reps.


Title: Re: This will end up being a mistake.
Post by: Primemuscle on July 21, 2015, 01:27:34 PM
Good job not overdoing your workouts and gradually working back to where you want to be. It can be difficult to resist doing too much too soon and it doesn't pay off in the long run, I've discovered.

45 minutes on the elliptical is pretty amazing. A half hour of cardio is all I have the patience for. At that, I used two different machines to keep from getting too bored. Been fast walking on the treadmill and then hitting the stationary bike. Maybe this week I'll switch one of the other out for the elliptical.

Lots of folks here getting back into the swing of things, including me. Feels darn good too.


Title: Re: This will end up being a mistake.
Post by: airosol on July 22, 2015, 03:00:35 PM
Feels darn good too.

I've had the worst 2 days at work in years! But dragged myself to gym and felt 100% better!

Yesterday - 35 minutes eliptical. Was watch in a soccer match and the 1st 25 minutes were a breeze. The made mistake of look at the timer and the last 10 minutes felt like I was climbing Everest.

Today:
First day of moderate weight.
Chest
Hammer strength incline 4x10
DB flies 3x10 (these killed me)
Wide grip bench 3x10 (really should have gone heavier here)
Dips (3 x 8)
I feel good. Wanted to do more. We'll see how I feel in the morning  :)


Title: Re: This will end up being a mistake.
Post by: Primemuscle on July 22, 2015, 10:28:17 PM
I've had the worst 2 days at work in years! But dragged myself to gym and felt 100% better!

Yesterday - 35 minutes eliptical. Was watch in a soccer match and the 1st 25 minutes were a breeze. The made mistake of look at the timer and the last 10 minutes felt like I was climbing Everest.

Today:
First day of moderate weight.
Chest
Hammer strength incline 4x10
DB flies 3x10 (these killed me)
Wide grip bench 3x10 (really should have gone heavier here)
Dips (3 x 8)
I feel good. Wanted to do more. We'll see how I feel in the morning  :)


If your body responds to exercise like mine does, you have to wait two days to know if you did too much or not enough.


Title: Re: This will end up being a mistake.
Post by: airosol on July 24, 2015, 03:51:19 PM
If your body responds to exercise like mine does, you have to wait two days to know if you did too much or not enough.

Chest was sore yesterday and still sore today. But not bad. Will repeat a similar cheat routine next week.
Yesterday: nothing.
Today: shoulders
Machine shoulder press 3x20
Reverse pec dec 4x10
DB shoulder press 2x10
                           2x8
Shrugs (smith machine) 3x15
Side laterals (cable) 3x10

My shoulders never used to get sore, we'll see

Cardio: cleaned back yard. How does a 4 lb dog crap 158 lbs a week  :-\


Title: Re: This will end up being a mistake.
Post by: Primemuscle on July 24, 2015, 09:48:45 PM
Chest was sore yesterday and still sore today. But not bad. Will repeat a similar cheat routine next week.
Yesterday: nothing.
Today: shoulders
Machine shoulder press 3x20
Reverse pec dec 4x10
DB shoulder press 2x10
                           2x8
Shrugs (smith machine) 3x15
Side laterals (cable) 3x10

My shoulders never used to get sore, we'll see

Cardio: cleaned back yard. How does a 4 lb dog crap 158 lbs a week  :-\


Speaking of cleaning the yard, try to imagine how much crap 4 dogs produce. Cleaning it up is a every day project.

More on topic, why so many reps on the presses and your traps? There must be a happy medium, says me who has pathetic traps and delts.


Title: Re: This will end up being a mistake.
Post by: airosol on July 26, 2015, 01:48:00 PM
Speaking of cleaning the yard, try to imagine how much crap 4 dogs produce. Cleaning it up is a every day project.

More on topic, why so many reps on the presses and your traps? There must be a happy medium, says me who has pathetic traps and delts.

Honestly, trying not to hurt myself so doing lighter weights. Off all "supplements" for the first time in a long time, so finding my groove.


Title: Re: This will end up being a mistake.
Post by: airosol on July 27, 2015, 10:58:51 AM
Legs
Squats 4X6
Leg press 3x10
Leg extensions 3x10
Leg curls 3x8

Most legs I've done in a while. I'll be feeling that


Title: Re: This will end up being a mistake.
Post by: Primemuscle on July 27, 2015, 11:35:29 AM
Honestly, trying not to hurt myself so doing lighter weights. Off all "supplements" for the first time in a long time, so finding my groove.

In that case, your routine is much better than mine. I'm using lighter weights like you are, after a way too long break, but I am doing 10-12 reps. I get a little muscle soreness for a day or so on this routine. It must be working.

As for supplements, it would be dishonest for me to claim I was not using "supplements", especially since I am on doctor prescribed HRT and probably will be the rest of my life....or until I get sick and tired of sticking a needle in my butt every Monday. For over-the-counter supplements, I take Creatine and occasionally have a protein drink. Lately, if been using Vegan pea protein (I'm not vegan). It tastes surprisingly good.


Title: Re: This will end up being a mistake.
Post by: Primemuscle on July 27, 2015, 11:39:01 AM
Legs
Squats 4X6
Leg press 3x10
Leg extensions 3x10
Leg curls 3x8

Most legs I've done in a while. I'll be feeling that

Tomorrow is leg day for me. My routine looks a lot like yours with the exception that I've not been squatting yet and I do a few more reps than you do with probably much lighter weights.


Title: Re: This will end up being a mistake.
Post by: airosol on July 27, 2015, 02:41:42 PM
Tomorrow is leg day for me. My routine looks a lot like yours with the exception that I've not been squatting yet and I do a few more reps than you do with probably much lighter weights.

Squats were tough today. More because of the bar placement. I've always struggled to get the bar low enough on my back.


Title: Re: This will end up being a mistake.
Post by: wes on July 27, 2015, 05:38:52 PM
Good stuff brother!!


Title: Re: This will end up being a mistake.
Post by: Primemuscle on July 27, 2015, 06:07:46 PM
Squats were tough today. More because of the bar placement. I've always struggled to get the bar low enough on my back.

I use a piece of equipment made of plastic that cradles the bar.


Title: Re: This will end up being a mistake.
Post by: airosol on July 27, 2015, 07:51:00 PM
I use a piece of equipment made of plastic that cradles the bar.

Is this a home made thing?



Title: Re: This will end up being a mistake.
Post by: airosol on July 27, 2015, 07:53:25 PM
Legs
Squats 4X6
Leg press 3x10
Leg extensions 3x10
Leg curls 3x8

Most legs I've done in a while. I'll be feeling that

My legs are already howling. :-\


Title: Re: This will end up being a mistake.
Post by: Primemuscle on July 28, 2015, 05:11:03 PM
Is this a home made thing?



It is not homemade. Thanks for asking about it though because until I just looked it up, I did not know that it was called a Manta Ray. Here is a link to information about it: https://www.google.com/search?sourceid=ie7&q=Plastic+shoulder+and+back+equipment+used+when+doing+squats&rls=com.microsoft:en-US:IE-Address&ie=UTF-8&oe=UTF-8&rlz=1I7SNNT_enUS392US392&gws_rd=ssl (https://www.google.com/search?sourceid=ie7&q=Plastic+shoulder+and+back+equipment+used+when+doing+squats&rls=com.microsoft:en-US:IE-Address&ie=UTF-8&oe=UTF-8&rlz=1I7SNNT_enUS392US392&gws_rd=ssl)

It is available for purchase on Amazon. http://www.amazon.com/Advance-Fitness-Inc-4662-Manta/dp/B0017DGBY8 (http://www.amazon.com/Advance-Fitness-Inc-4662-Manta/dp/B0017DGBY8)


Title: Re: This will end up being a mistake.
Post by: wes on August 12, 2015, 03:33:22 PM
I like this log bud.......keep it going and stay focused.


Title: Re: This will end up being a mistake.
Post by: pestosterone on August 14, 2015, 12:28:00 PM
It is not homemade. Thanks for asking about it though because until I just looked it up, I did not know that it was called a Manta Ray. Here is a link to information about it: https://www.google.com/search?sourceid=ie7&q=Plastic+shoulder+and+back+equipment+used+when+doing+squats&rls=com.microsoft:en-US:IE-Address&ie=UTF-8&oe=UTF-8&rlz=1I7SNNT_enUS392US392&gws_rd=ssl (https://www.google.com/search?sourceid=ie7&q=Plastic+shoulder+and+back+equipment+used+when+doing+squats&rls=com.microsoft:en-US:IE-Address&ie=UTF-8&oe=UTF-8&rlz=1I7SNNT_enUS392US392&gws_rd=ssl)

It is available for purchase on Amazon. http://www.amazon.com/Advance-Fitness-Inc-4662-Manta/dp/B0017DGBY8 (http://www.amazon.com/Advance-Fitness-Inc-4662-Manta/dp/B0017DGBY8)
Seriously? I'm about done with this site.^^^


Title: Re: This will end up being a mistake.
Post by: airosol on November 16, 2017, 09:34:47 PM
Ok, I'm back. Even another run at some masters / elite numbers.  Been doing BB workout for a year, so I'm in fair shape but not strong

BP : built up to a set of 1x6 x 315
       Then back down to 3 x 10 x225

DB flys 3x8

Tricep work


Title: Re: This will end up being a mistake.
Post by: airosol on November 17, 2017, 04:15:08 PM
Legs:
Squats 6x3
Leg press 4x5
Lying hamstring curls 3x8

Bicep
7 sets total


Title: Re: This will end up being a mistake.
Post by: airosol on November 18, 2017, 05:57:44 PM
Housework all day. Ate a pizza so.....neck work?


Title: Re: This will end up being a mistake.
Post by: airosol on November 19, 2017, 09:26:24 AM
OHP
4x6 x155

Front DB raise
3x10

Upright rows
3x10

Shrugs
3x fail
Some pulley shit: 2x10
30 min stair master

Should have gone heavier today


Title: Re: This will end up being a mistake.
Post by: airosol on November 20, 2017, 03:49:37 PM
Good mornings 4x4 pretty light
Hammer strength high rows 3x10
Lat pulldowns 3x10
Seated pulley rows 3x10
Back hypers 3xfailure


Title: Re: This will end up being a mistake.
Post by: airosol on November 21, 2017, 02:51:59 PM
35 minutes stair master


Title: Re: This will end up being a mistake.
Post by: airosol on November 22, 2017, 03:00:08 PM
Hammer curls 3x6
Preacher curls 3x10
Alternative DB curls 3x 10

Tricep push down 3x10
Tri extension 3x10
Single arm ext 2x10


Title: Re: This will end up being a mistake.
Post by: airosol on November 22, 2017, 03:01:20 PM
Taking a couple days off


Title: Re: This will end up being a mistake.
Post by: chaos on November 22, 2017, 06:05:42 PM
Goal? BBing PLing?


Title: Re: This will end up being a mistake.
Post by: airosol on November 23, 2017, 04:46:51 PM
Goal? BBing PLing?
PL:
I'd like to take a run at a 1500 lb total.  That'll be a challenge for me. I've never done a full power meet. But have done a few push pulls. PR is right at 400/600 = 1000. But that was several years ago. I feel good right now, so I'm optimistic

And I want blue stars 


Title: Re: This will end up being a mistake.
Post by: airosol on November 25, 2017, 10:18:53 AM
Squat    4x4
Leg press 4x6
Calves 2x10
Leg curls 2x10
Glut machine 2x12 - never used before. I'm not doing it right. Felt quads not flutes. Nice hip strenxh though


Title: Re: This will end up being a mistake.
Post by: airosol on November 26, 2017, 06:17:05 PM
Preacher curls 3x6
Seated DB curls 3x6
Pulley curls 1x15

Close grip BP 3x6
DB tricep ext 2x6
Tricep ext 1x15


Title: Re: This will end up being a mistake.
Post by: airosol on November 27, 2017, 04:31:21 PM
30 min stairs
390 cal


Title: Re: This will end up being a mistake.
Post by: Primemuscle on November 27, 2017, 04:39:26 PM
Squat    4x4
Leg press 4x6
Calves 2x10
Leg curls 2x10
Glut machine 2x12 - never used before. I'm not doing it right. Felt quads not flutes. Nice hip strenxh though

There are a couple of different styles of glute machines, most provide weighted kickbacks. Lunges are an excellent exercise for glutes but deep squats are still king. Your calves must not need much work. I never do less than 5 sets and at least 15 reps. My calves remain sucky. I've found that the older I get the smaller my legs and butt are. Probably because I sit around shooting the shit on Getbig too much.  ;D


Title: Re: This will end up being a mistake.
Post by: airosol on November 29, 2017, 05:26:55 AM
OHP 3x6
Upright rows 3x6
Side laterals 2x6
Rear laterals 2x6
Shrugs 3x15


Title: Re: This will end up being a mistake.
Post by: airosol on November 30, 2017, 06:26:36 AM
Rest


Title: Re: This will end up being a mistake.
Post by: jpm101 on November 30, 2017, 11:20:45 AM
Airosol.

That's a good solid approach to delt training.

Including a push (OHP) with a pull (upright rows) and an extension exercise (lateral & rear raises). Though shrugs are not a direct delt movement they also affect the shoulder girdle, hitting the traps along with the uprights also.  Rep and set scheme are a common sense tried and true proven method.

Good Luck.


Title: Re: This will end up being a mistake.
Post by: airosol on November 30, 2017, 04:58:16 PM
Thanks you guys  :D

Bench 3x 6
Inline DB press 3x6
Machine flies 3x6
Barbell incline 1x8 didn't really want to do this  but felt cheated on my last set of BP when my spotter decided to get in a set of rows    :-\


Title: Re: This will end up being a mistake.
Post by: airosol on December 01, 2017, 05:46:44 PM
Garbage
Rack pulls 5x2
Back hyper 3x8
Seated pulley rows 3x6
Felt like shit...called it a night


Title: Re: This will end up being a mistake.
Post by: airosol on December 02, 2017, 10:45:13 AM
Squats 3x6
Leg press 3x6
Leg extension 3x6
Sumo dead lift 3x4

Foam roller


Title: Re: This will end up being a mistake.
Post by: airosol on December 03, 2017, 12:26:34 PM
Foam roller

Preacher curls 3x6
Seated alt curls 3x6
Pulley curls 3x10

Close grip BP 3x6
Skull crushers 3x6
Press downs 3x8


Title: Re: This will end up being a mistake.
Post by: airosol on December 04, 2017, 06:37:47 PM
Stairs 30 min. 375 cal
Foam roller


Title: Re: This will end up being a mistake.
Post by: airosol on December 05, 2017, 04:23:07 PM
OHP 3x6
Shrugs 3x15
Up right rows 3x8
Front laterals 3x8
Side lats 3x10
Rear lats pulley 3x 6

Roller


Title: Re: This will end up being a mistake.
Post by: chaos on December 05, 2017, 06:34:01 PM
PL:
I'd like to take a run at a 1500 lb total.  That'll be a challenge for me. I've never done a full power meet. But have done a few push pulls. PR is right at 400/600 = 1000. But that was several years ago. I feel good right now, so I'm optimistic

And I want blue stars 
What are your stats? Ht? Wt? Age?


Title: Re: This will end up being a mistake.
Post by: airosol on December 06, 2017, 06:36:13 PM
Rest


Title: Re: This will end up being a mistake.
Post by: airosol on December 07, 2017, 04:37:21 PM
Bench
Worked up 315
1x3x315
1x2x335
1x3x315
Close grip
3x8
Wide grip
3x10

Incline barbell
3x10
Pulley - straight bar press down
3x8
Single arm
3x8
Skull crushers
3x10


Title: Re: This will end up being a mistake.
Post by: airosol on December 07, 2017, 04:40:47 PM
What are your stats? Ht? Wt? Age?
6'0, 255, 48. TRT. Lifting for 25 years. PRs roughly 400 bp/600dl/ never really done squats, total guess around 400.


Title: Re: This will end up being a mistake.
Post by: chaos on December 07, 2017, 08:27:08 PM
6'0, 255, 48. TRT. Lifting for 25 years. PRs roughly 400 bp/600dl/ never really done squats, total guess around 400.
Solid numbers, why no squats?


Title: Re: This will end up being a mistake.
Post by: airosol on December 08, 2017, 07:12:43 PM
Unplanned rest day


Title: Re: This will end up being a mistake.
Post by: airosol on December 09, 2017, 10:39:35 AM
Leg press 3x6
Squats 3x5
Hamstring curls 3x6
Leg extensions 2x8


Title: Re: This will end up being a mistake.
Post by: airosol on December 10, 2017, 09:22:56 AM
AM
Only did 20 min stairs. Legs fried from yesterday


Title: Re: This will end up being a mistake.
Post by: airosol on December 10, 2017, 08:32:23 PM
PM
11 sets of upper back. To lazy to break them down


Title: Re: This will end up being a mistake.
Post by: airosol on December 12, 2017, 04:08:06 PM
12/11 rest
12/12
DB press 2x6x100
Incline bb 3x6x225
Close grip bench 3x6x185
One arm rows 3x10x50


Title: Re: This will end up being a mistake.
Post by: airosol on December 15, 2017, 11:16:30 AM
12/13 rest
12/14
OHP 3x6
Upright rows 3x8
Shrugs 3x20
Rear delt pulley 3x8
Side ".      ".      3x8
Front delt DB raise 3x10


Title: Re: This will end up being a mistake.
Post by: airosol on December 15, 2017, 08:55:20 PM
Good mornings 3x6
Hack squat 3x8
Hamstring curl 3x10
Leg ext 3x8

Taking a few days off from weights to let joints heal. Will do cardio if I gotta go to gym