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lubawyb612
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« on: July 28, 2007, 11:07:29 PM »

Hey whats up everyone?  Ive only been a member here for a few weeks.  Until now Ive only looked around finding some great information.  I thought it was time to make my first post.  Ive been lifting for about 5 years now.  I started to love being in the gym as a little stress relief from being a Biology Major. Currently I'm about 6'2" 240 lbs.  Not really sure about my %bf and never had it measured but Id guess it is in the low teens which is def higher than it has been in the past.  Ive hit a bit of a plateau and figured it couldn't hurt to start posting my workouts and get some feedback.  Any help would be greatly appreciated.  Criticize away please!

CHEST   Saturday July 29,2007

Flat BB Bench Press 135x12 185x10 225x8 275x8 315x6

Flat DB Press 90'sx10 100'sx8 110'sX6 (went a little lighter on these today,I was feeling a little light headed, usually go with similar reps/sets with 100s,110s,120s)

Smith Machine Incline Press 135x10 185x10 225x10 (did these using only bottom 2/3 ROM,wider grip than Flat Bench,slower rep speed)

Superset
High Pulley Cable Cross Overs 60(per side)x12 65x12 70x12
Body Weight Dips 10 reps,10 reps, rep til failure



*Id like to add that my chest development has never seemed up to par with the rest of my body...so I have a feeling I'm doing something terribly wrong here or I'm blessed with crap genetics HAHA*




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lubawyb612
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« Reply #1 on: July 30, 2007, 05:32:22 AM »

Monday, July 30,2007

I took yesterday off.  Started this morning at 5 AM with 60 minutes on the elliptical followed by some abs. I'm not sure what the first exercise I did for abs is called.  Making use of a flat bench and large exercise ball.  Kneeling on the bench with my feet,shins, and knees supported by the bench.  Placed the ball directly in front of me with my hands on the ball.  Rolled the ball out away from the bench extending my body into a "Superman" position.  At this point my forearms/elbows are supporting me on the ball with my shins still lying on the bench. Then I roll the ball back towards the bench into the original position.  I completed this movement for 3 sets of about 25 reps.  Anyone know what these are called?  I really like these for a good core workout.  I then did 3 sets to failure of hanging knees raises.  I decided to quit after this movement as my abs were feeling pretty tight.  They may not have been fully recovered from a heavy ab workout 3 days ago.  Tonight will be Back/Shoulders/Traps 
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lubawyb612
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« Reply #2 on: July 30, 2007, 07:57:54 PM »

Monday July 30,2007

Back/Shoulders/Traps

Wide Grip Pull Downs 140x12 140x12 180x10 200x8 220x6
Cable Rows  160x10 180x10 200x8
One-Arm T-Bar Rows  2 platesx10  2 platesx10  3 platesx6


DB Straight-Arm Front Raises 25sx15 30sx15 35sx10
DB Presses 80sx10 90sx10 95sx7

Tri-Set
DB Side Raises 25sx10  25sx10
Cable Reverse Flyes 40/sideX12 50x10 55x9
DB Shrugs 80sx14 90s12 100sx12

Hyperextensions  3 sets of 15 holding one 45lb plate


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lubawyb612
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« Reply #3 on: July 31, 2007, 09:11:29 PM »

Tuesday July 31,2007

Bi's / Tri's

BB Curls  85x10 85x10 105x10 125x7
Incline DB Curls 40sx10 45sx10 50sx8
One Arm Cable Curls  60x10 70x10 75x8
DB Hammer Curls 25x10 25x10 25x10

DB Overhead Presses 85x10 95x10 105x10 115x7

Supet Set
V-Bar Pushdowns 100x10 110x10 120x10
Rope Pushdowns   100x10 110x10 120x10

Super Set
Machine Skull Crushers   80x10 for 3 sets
Bench Dips body weight til failure for 3 sets


 
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Honour
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« Reply #4 on: August 03, 2007, 01:48:38 AM »

Good to have you here mate Cool.
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lubawyb612
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« Reply #5 on: August 13, 2007, 06:52:06 AM »

so I forgot to post that I was leaving for 11 days for vacation.  Im back now.  I joined a gym while I was there.  I just got back and Im a little tired but will have all my workouts posted soon.
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lubawyb612
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« Reply #6 on: August 13, 2007, 04:58:43 PM »

Wednesday Aug 1

Squats            135x15  185x15 225x12 315x8 365x6
Leg Press         4 plates x 12  6x12 8x12 10x10
Extentions        4 sets of the stack? by 10 reps/set
SLDL on bench  4 sets 135x10

so I dont know how to show my calf workout in the standard formart so Ill just explain.  I picked this up from a buddy and it absolutely kills me.  Load the seated calf raise machine with a 45 35 25 and 10 pound plates. Start with ten reps of this weight.  Have your partner strip the 10 lb plate.  10 reps at this weight and so on down to just the 45 lb plate. No rest while changing the weight. Holding the weight at the high point.  Deep stretch for each rep.  I do 3 sets of this. One toes pointed straight, one toes out,one toes in.

Standing Calf raises 3 sets of 225x20 toes straight,toes out,toes in
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lubawyb612
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« Reply #7 on: August 13, 2007, 05:39:55 PM »

*these next several workouts were done in a gym on vacation.  It was a decent gym.  Some different equipement allowed me to switch up some things which felt great but there also were some limitations.  For instance DB's only went up to 100's**

Friday Aug..

CHEST

Flat BB Bench Press   135x15 225x10 275x8 315x7 325x4
Inlcine BB Bench Press 135x10 185x8 225x8 245x7
Incline DB Press  90x10 100x10 100x10

Tri-Set
Wide-Grip Dips 2 sets at body weightx10 reps, last set til failure
High-Pulley Cable Crossovers 70/sideX10 reps x 3 sets
Push Ups with resistance provided from partner 3 sets til failure


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lubawyb612
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« Reply #8 on: August 13, 2007, 05:54:08 PM »

Saturday Aug

Rack Deads 135x15 185x12 225x10 275x8
Wide Grip Pull Downs   4 setsx12x10x8x6 reps  not sure of the weights on this one...like I said gym on vacation... machine without markings
T-bar Rows 3-45 lb plates X 12   4x10reps  5x10reps
Hammer Strength Narrow/Reverse Grip Pull Downs 2-45 lb plates/side X 12 reps  +25 lb plate/side X 10 reps  +10 lb plate/side X 10 reps

*used a pullover machine that Ive never seen before...thought Id give it a try.  Wasnt a huge fan of it.*
** since I was on vacation I decided to leave out my usual shoulders/traps...it was time to hit the beach!!**


*** So Ive displayed a few workouts now and was hoping to start getting some feedback. Am I missing any vital exercises? Too much? Too little? Any comments would be greatly appreciated  Smiley ***
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lubawyb612
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« Reply #9 on: August 14, 2007, 08:34:52 AM »

Sunday Aug 5

** since I edited my workout yesterday b/c Im on vacation I thought I would do Shoulders/Trpas today**

Smith Machine Shoulder Press  2 plates X 15  (2 plates +25s) X 12  4 plates X 10 (4 plates + 10s) X 9

Tri-Set
DB Front Raise        20s X 15 25s X 12 30s X 10
DB Side Raise          20s X12  25s X 10 30s X 8
DB Bent Over Raise   20s X 10 25s X 10 30s X 10

DB Shrug           90s X 15 100s X 15   100s X 15  **vacation gym only goes up to 100s**


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lubawyb612
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« Reply #10 on: August 17, 2007, 11:25:42 AM »

** so I'm just going to skip the rest of my workouts from vacation and get back on track with the workouts since I returned to my gym this week**

Tuesday, August 14

CHEST

BB Flat Bench Press 135 x 15 185 x 10 225 x 8 275 x 8 315 x 7
BB Incline Bench Press  185 x 12  225 x 8  275 x 5
Flat DB Press  90's x 10  115s x 8 120s x 6
Flat Bench Low Pulley Cable Crossover  70s x 10  80s x 10   85s x 10
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lubawyb612
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« Reply #11 on: August 17, 2007, 12:16:39 PM »

Wednesday Aug. 15

TRICEPS

DB Overhead Press 80x10 90x10 100x 10

Superset
V-Bar Pressdowns 100x10 110x 10 120x10
Rope Pressdowns   100x 8 110x 8  120x6

Superset
Skull Crushers Machine  80x10  80x 10 80x10
Bench Dips 3 sets til failure * **these were performed with resistance provided by partner pushing down on the shoulders during postive portion of movement***

BICEPS

Preacher Straight Bar Curls  3 sets until failure  **we did these with a light weight 90lbs.  Resistance was provided on the negative portion of the movement by pushing down on the bar. Tried to hold the negative portion for as long as possible***

Incline DB Curls  40sx10 50sx8 55sx8
One Arm Calbe Curls  60x10 70x10 75x8
Hammer Curls (across chest)  25x10 30x8 35x8

 so some of this workout was unconventional.  What do you guys think of the "spotter provided resistance" for lack of a better phrase? Ever use it?  I used to do some of this back in college.  I saw a lot of the teams using this technique in their weight training. I know they do these exercises for a different purpose but I think its a good way to mix it up every once in a while.  Just a thought!






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lubawyb612
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Posts: 158


« Reply #12 on: August 17, 2007, 02:22:51 PM »

Thursday, Aug 17

LEGS

Squats            135x20  185x12 225x10 325x8 375x5
Leg Press         4 plates x 12  6x12 8x12 10x10
Extentions        4 sets of the stack? by 10 reps/set
SLDL on bench  4 sets 135x10

***my seated calf raise routine as explained above... all same weight and reps***
Standing Calf raises 3 sets of 225x20 toes straight,toes out,toes in
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lubawyb612
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« Reply #13 on: August 19, 2007, 08:56:39 PM »

So I pretty much took this weekend off in the gym.  I did about 4 hours of hard mountain biking Friday and Saturday.  My legs felt like jello today after lifting legs Thursday and two days of riding.  Ill be back in the gym tomorrow!
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lubawyb612
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« Reply #14 on: August 20, 2007, 04:05:40 PM »

Monday, August 20

BACK/TRAPS

Deads 135x15 185x12 225x10 275x9 315x5
Wide-Grip Pull Downs 2 warm up sets---- 180x12 200x10 220x7 230x6
T-Bar    2 plates X 15  3 plates X 12   4 plates X 10
Seated Cable Rows  180x10 200x9 210x7

Tri-Set
Behind Neck Pull Downs 130x15 130x15 130x15
High-Pulley Rope Rows 100x15 100x15 100x15
Reverse Fly Machine  100x10 100x10 100x10

BB Shrugs 185x15 225x12 275x8





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lubawyb612
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Posts: 158


« Reply #15 on: August 21, 2007, 01:03:06 AM »

Good to have you here mate Cool.

wow! someone actually replied to my post!
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Honour
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« Reply #16 on: August 21, 2007, 02:39:41 AM »

lol dude that was ages ago Grin. I like to read most logs to see what kind of exercises people prefer etc, gives me ideas to try etc Smiley.
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lubawyb612
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Posts: 158


« Reply #17 on: August 21, 2007, 12:29:15 PM »

lol dude that was ages ago Grin. I like to read most logs to see what kind of exercises people prefer etc, gives me ideas to try etc Smiley.

yeah I did see it when you originally posted.  But yesterday I was thinking that I should acknowledge the only reply other than myself on this thread. HAHA.  Glad someone is reading my posts!
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lubawyb612
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Posts: 158


« Reply #18 on: August 21, 2007, 04:29:21 PM »

Tuesday, Aug 21

CHEST

BB Flat Bench Press 135x10 185x10 225x8 275x8 315x4 

**strength is really slipping for some reason...about 2 months ago before I started posting I was hitting 365 for 4 reps...maybe bc Ive been off creatine for about the same amount of time.  I decided to start taking it again after my workout today**

BB Incline Bench Press  135x10 185x10 255x7
BB Decline Bench Press  135x10  225x8 275x5

Super-Set
High-Pulley Cable  70x10 75x10 75x8
Body Weight Dips 3 sets until failure


after looking at this workout on "paper" I was thinking I should get rid of some these sets at 135.  Its almost like Im warming up all over again which isnt necessary at all in the 2nd and 3rd exercise of the workout...any thoughts? 
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lubawyb612
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« Reply #19 on: August 22, 2007, 03:51:45 PM »

Wednesday, Aug 22

TRICEPS

Supet Set
V-Bar Pushdowns 100x10 110x10 120x10
Rope Pushdowns   100x10 110x10 120x10

Machine Skull Crushers 85x10 for 3 sets

Super Set
Macnine Dips   120x15 for 3 sets
Bench Dips body weight til failure for 3 sets

BICEPS
Standing DB Curls  45x12 55x10 60x10
Straight Bar Preacher Curls  **done as explained on previous BICEPS workout**
"Buddy Curls"  done with 50 pound straight bar
**in the version I use, one rep is performed and the weight is passed to my partner.  They perform one rep and the weight it passed back. I perform 2 reps etc. up until 10 reps.  We then switch to reverse grip curls and come down from 10 reps until one rep in similar fashion**

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lubawyb612
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Posts: 158


« Reply #20 on: August 24, 2007, 05:46:08 PM »

Thursday Aug 23

LEGS

Squats 135x15 185x12 225x10 275x10 315x7
Leg Press 4 platesx15   6 plates x12   8 platesX12   10 platesX10

Super-Set
Lying Leg Curls whatever the stack is..not sure 3 sets of 10
SLDL  95x10 95x10 95x10

Leg Extentions  stack for 3 sets of 10

and yeah these stacks dont have much on them...lol

**Cavles workout as explained previously**
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lubawyb612
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Posts: 158


« Reply #21 on: August 24, 2007, 05:50:55 PM »

Friday Aug 24

SHOULDERS

Smith Machine Presses 135*x12  135x12  185x19 225x8
DB Arnold Press  60x10 65x10 70x10

TRI-SET
DB Front Raise  25x10 25x10  25x10
DB Side Raise    20x10 20x10 20x10
DB Bent Over Raises 15x10 15x10 15x10
**and puke...haha....no not really but came really close**
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lubawyb612
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Posts: 158


« Reply #22 on: August 26, 2007, 06:30:00 PM »

**took Saturday and Sunday off from the gym.  I did some hella hard mountain biking Friday and today as well.  Back in the gym tomorrow night!!**

Just out of curiosity...I'm taking another vacation next week.  Unlike my last vacation, I'm taking time away from the gym this time.  So since Ill have off all next week, would it be okay to sort of "overtrain" for this week?  Maybe hit everything twice this week before I leave.  Just a thought.
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lubawyb612
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Posts: 158


« Reply #23 on: August 27, 2007, 08:23:45 PM »

Monday Aug. 27

BACK

Deads 135x15 185x12 225x10 275x8 315x4
Wide-Grip Pull Downs 180x12 200x10 220x7 230x7
*on a whim I threw in a couple quick sets of light reverve grip pull downs immediately after my last set...that shit killed**
Machine T-Bar    2 plates X 14  3 plates X 13   4 plates X 9

Super -Set
Behind Neck Pull Downs 140x15 140x15 140x15
High-Pulley Rope Rows 120x15 120x15 120x15






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lubawyb612
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Posts: 158


« Reply #24 on: August 28, 2007, 06:28:49 PM »

Tuesday Aug. 28

CHEST

Flat DB Flyes 65x10 70x10 75x8
BB Flat Bench Press  185x12 225x10 275x8 315x8
BB Incline Bench Press 185x10 225x8 275x6
DB Flat Press 85s X 10  95s X 8  105sX7
Pec Deck 120x10 130x9 130x8
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