Dirtbag Training Log

Bigger Stronger Leaner Over 35 Lifter
1

Just thought I would do a log of training. If you have suggestions I would love to hear them. Here is some current stats.

Age:32
WT:192lbs
BF:13% (just showing signs of a six)
Bodytype: Ectomorphic
Training Length: 3yrs steady --trained when 23 for few but stopped.

Prior Injuries: Bicep tendon partial tear. Disk issue in spin. Torn tendon in knee.

Goal: 220 shreded

Work out to be completed in 50-70 mins.
Pullups narrow stance palm in 3 x 8
Squats 3 X 8 - 10 reps @ 225 lbs
Leg Extensions 1 X 8 - 10 reps @ 570 lbs
Leg Curls 1 X 8 - 10 reps 200 lbs
Barbell Pullovers 1 X 8 - 10 reps 100lbs
Military Press 1 X 8 - 10 reps 50 lbs
Seated Rows 1 X 8 - 10 reps 170lbs
Bench Press 1 X 8 - 10 reps 225 lbs
Barbell Precher Curls 1 X 8 - 10 reps 70lbs last is neg rep
DB curls 1 X 8 - 10 reps @ 40 lbs
Tricep Extensions 1 X 8 - 10 reps 80 lbs
Cable Pulldowns 1 X 8 - 10 reps @ 180 lbs
Weighted Dips 1 X 8 - 10 reps
Calf Raises 1 X 8 - 12 reps
Romain Chair Lifts - 3 X 20 reps SuperSet with
Dips 3 x 8

Food intake is 3 squares a day along with mass gainer shakes x 3.

Shakes consist of:
Cals 1020
Fat 17g
Sat 9g
Colesterol 129mg
Sodium 630mg
Potassium 1638mg
Carbs 157g
Fiber 1g
Sugars 88g
Protien 57g (blend of egg whey isolates and casien)
Each serving contains
BCAA (branched chained amino acids)
Alanine 2608mg
Lysine 5217mg
Arginine 1997mg
Methioine 1220mg
Aspartic Acid 6106mg
Phenylalanine 1943mg
Cysteine 999mgs
Proline 2829mg
Glutamic Acid 9380mg
Serine 3053mg
Glycine 1110mg
Theronine 3035mg
Histidine 1056mg
Trytophan 1610mg
Isoleucine 2109mg
Leucine 6826mg
Valine 2829mg

Other suppliments

Mulitivitamin in the morning. Omega-3 fish oils at bed time with ZMA.

Tribulus stack x 3 ED …2 before workout.

Tribulus Stack
Bulgarian Tribulus Terrestis 500mg 45% (Furostanol
Saponins)
Horny Goat Weed (Epimeduim Leaf Extract) 350mgs
Muira Puama (Ptchopetalum Olacoides) 225mgs
Red Ginseng(Panax) 200mgs
Avena Sativa (Oat extract) 150mgs
Chrysin(Dihydroxyflavone) 25mg
Cordyceps 20mgs

Notes:

People around me have noticed a difference in my body compostion. Even had a Dr accuse me of taking AAS. Which to this point I have not done. Still researching it. I feel great. I am getting a little OCD about the gym some people think. But I tend to disagree. I am just a little more into it than other people.

I recently switched to a GYM and not a health club with social rats. Seems like there is more serious training going on here then my old gym.

2

Man I caught a wicket flue the other day. I ended up in bed for most of the day. I bounced back pretty quickly but that was horrible. SO no working out for me for the next couple days going to take it easy. I have my little girl this weekend anyways. Tuesday will be my next work out day. So Wed will be another post.

3

Well had a good workout last night. First in a few days. I can feel it this morning.

I think my strength increased on my time off.

Pullups narrow stance palm in 2 x 8
Pullups wide stance palm out 2 x 8
Squats 2 X 10 reps @ 225 lbs
Leg Extensions 2 X 8 reps @ 580 lbs
Leg Curls 1 X 8 reps 200 lbs
Barbell Pullovers 3 X 8 reps 70lbs
Military Press 1 X 8 reps 55 lbs
Seated Rows 1 X 8 reps 180lbs
Bench Press 2 X 8 reps 225 lbs
DB curls 3 X 8 reps @ 40 lbs
Tricep Extensions 3 X 8 reps 80 lbs
Cable Pulldowns 2 X 8 reps @ 180 lbs
Calf Raises 2 X 8 reps @ 265
Romain Chair Lifts - 3 X 20 reps SuperSet with Weighted Dips 2 x 8 reps

Rants: Hate the d00ds that sit and do curls with squat bar. Then sit and chat it up for 10 mins between each set. I want to just walk up and say hey see those barbells on the rack. Use those!!! Ended up with squats last in my work out. If you really want to switch things up. Squat last. You really really really feel it.

4

Its 1:13pm and I am already planning my attack at the gym. How fucked is that? Hehe I never thought I would start going to the gym like this. I was anti-work out when I was a teen. Now I just can’t wait to get out of work. Nap and push some iron. Its like I am not normal if I don’t do it.

5

That’s kinda what I was talking about in a thread last week. I’m not “motivated” to work out; I just feel like something’s missing if I don’t. It’s like breathing or eating. It’s part of the daily routine.

6

I dunno what it is. Its like when I was a pot smoking teen. I could not wait till after school to get high. Its like the same thing. All I do in my free time is read on training and music. Then on my training days I am like can’t wait, can’t wait. Kid going to disney world. If I could train everyday I would but time constraints job and a kid holds you to a certain amount of time. Oh well.

Eat smart lift big!!

7

Pullups narrow stance palm in 2 x 8
Deadlifts 2 X 10 reps @ 225 lbs
Leg Extensions 2 X 8 reps @ 580 lbs
Leg Curls 1 X 8 reps 200 lbs
Barbell Pullovers 3 X 8 reps 70lbs
Military Press 1 X 8 reps 55 lbs
Seated Rows 2 X 8 reps 170lbs
Bench Press 2 X 8 reps 225 lbs
DB curls 3 X 8 reps @ 40 lbs
Tricep Extensions 4 X 8 reps 70 lbs
Cable Pulldowns 3 X 8 reps @ 170 lbs
Calf Raises 2 X 8 reps @ 265
Romain Chair Lifts - 3 X 20 reps SuperSet with Weighted Dips 2 x 8 reps

This was a good workout. I was done in the time required. Was talking with the owner of the gym he says I should come train some legs with him on Sats. But he only trains legs once a week. I could not do that. This work out that I designed has really done the trick for me. I will soon need to switch it up a bit and focus on upper body strenth. And ripping glutes and hams.

8

Holy shit Dirtbag, I counted 32 sets. That’s some serious volume dude! Nice work! I can’t seem to stop looking at your avatar. :slight_smile:

9

Yeah I like a nice volume of compound movements. I have noticed a good amount of growth. Paid a lot of attention to CT, Shug’s and CW advice on training. I have tryed to put as much as I could in this one. But for skinny guys like me. This is what I need to get bigger. Its comming along. Poeple have started to notice. So I am pleased with the results.

I love my avatar. I seem to stare at her too wonding is she saying “Oh Mee soh oney Mee luv jou lung thaim” …I guess it might be in my head or wishfull thinking.

10

[quote]dirtbag wrote:
I love my avatar. I seem to stare at her too wonding is she saying “Oh Mee soh oney Mee luv jou lung thaim” …I guess it might be in my head or wishfull thinking.[/quote]

Odd, I do the same thing.

11

[quote]dirtbag wrote:
Its 1:13pm and I am already planning my attack at the gym. How fucked is that? Hehe I never thought I would start going to the gym like this. I was anti-work out when I was a teen. Now I just can’t wait to get out of work. Nap and push some iron. Its like I am not normal if I don’t do it.[/quote]

I hear you Dirtbag, no sooner have I gotten over the burn and muscle screams that I’m planning and looking forward to the next workout. Sometime I wish I could do it two or three times a day. It’s so much better than drugs, and you get to look soooo!!! good. When it comes to doing your thing, only listen to your body, it’ll tell you if you need help with something. To many people out there will to give unsolicited advise, be happy, be strong, live long.

12

Dammit was out dancing Sat night and fucked up my knee. Thats what I get for going out and not getting my rest. Been taking till tuesday off since I have my daughter today. I hope I will bounce back in good time. Guess I will see tomorrow.

cheers!

13

Was just reflecting on what I do when I am lifting in the gym. Why I am there. How I got to be there in the first place. Thought I would write it down. Personal Inventory.

I started back working out when I broke up with my babies mommma. I loved her very much and lost her to another d00d. We were together for almost 8 years. I was destroyed. Mentally and physically. I was put on anti-depressants. I took all the hurt and anger and barried it cause I had to co-parent with this girl. I was a mess.

I felt used and betrayed and very un-attractive. I never felt like this in my life. Before when I was younger I could shake off break ups in weeks. This was way different.

I took a long hard look at myself and said you need to pick yourself up and do something, anything. I seen that I was a skinny little fat bellied computer nerd. So I started using some weights I had laying around at home. But I knew this was not good enough. I have to bring this over the top. I joined a gym.

Being an anti-gym guy most of my life. I would make fun of the people running on hamster wheels. Now I was paying to be at one. So I started out slow working out with cardio machines. Some weight machines. I seen some inprovement. Also my mental depression and out look was not that bad. Seemed like the more I did the better I felt. Enough so that I could get off the meds and stay off them.

I started reading on how to build a better body. One that women think about when they read on girly books with Fabio guy on the cover. I found bodybuilding.com

I starting reading everything I could on the subject. Training plans how often to train. How to diet …sleep you name it.

I was confused from hell and back. Seems like every plan was geared to everyone but me. I want to get big and start up a new life.

Then I read an article on basics for lifting. It was the best read. What staples for a good plan was. Everything on compound movements …push pull etc. I started using free weights with a fury.

I was trying to work out. Cause then I had no idea of over training. And a huge guy I was talking to said hit T-Nation. And read since you like to read. Then it all started to make sense and the plan started to make more sense then before.

So I came up with a good volume workout. And ways to spike it and switch up. So I can shock my body to keep growing. But I never really focus on the mental part of what I was really doing. Never gave it a second thought.

Someone last week asked me what is going on in your head when you lift. I could not answer. I started to but nothing I could say would make any sense. So I decided to LOG it in my training log.
I came up with…
Mental focus.

Example:

You just loaded another plate for a back squat. At first it looks really really hard to do. But you mentally snape yourself out of it. You look into the mirror at gym. (Well mine has mirrors everywhere.) Then you think and break it down. This is not much more then before. You can do this. This is nothing. Other people wish they could do what you could. OK fucktard …stop being a pussy fucking twit. Lets fucking get this shit down. No piece of fucking metal will slow me down. You can fucking do this 4 times in my head. Then 2 deep breaths and lift the bar.

I think what I do is get angry. So intense it comes out when I lift. I am not loud or maken huge grunts or noise of someone in need of a laxative. I just do my set and walk away for a second or 2. Then the rush hits you like a stack of bricks. It feels sooooo good! That anger and focus just brings me right over the top. And bang the set is done. New weight logged in my log book. I win.

(Man I want to go the gym now just writing this… dammit and I am at work.)

I dunno if everyone does this. But I do. I never really talk about what goes on in my head when I lift. I figure everyone has there reasons for doing it. And how to get it done.

Now I go for the habit. Lifting makes my day better. My mood and life improves when I have had a good work out. I dunno why I never did this before.

I think I have come a far way over the past few years. And have more to go still.

OK enough of my head rambles …back to the log.

14

You hit it on the head, I had gotten away from it, missed it, and when you get back into it, it’s a rush. I look forward to going, I’m messing constantly with my MP3, deciding what music to listen to when I lift. During that time, I don’t talk just disapear and do my thing. My “thing” isn’t that impressive, but it will get there.

15

[quote]mutigers wrote:
You hit it on the head, I had gotten away from it, missed it, and when you get back into it, it’s a rush. I look forward to going, I’m messing constantly with my MP3, deciding what music to listen to when I lift. During that time, I don’t talk just disapear and do my thing. My “thing” isn’t that impressive, but it will get there. [/quote]

Just keep hitting the shit …lift as big as you can safely, eat well, sleep well, live well and it will all come together in the end.

16

Welp tonight another night of lifting. Going to be good …I am already excited to go …counting down the hours in my jail cell of an office.

17

Pullups narrow stance palm in 2 x 8
Pullups wide stance palm out 2 x 8
Squats 5 X 10 reps @ 205 lbs
Leg Curls 1 X 8 reps 200 lbs
Barbell Pullovers 3 X 8 reps 90lbs
Military Press 1 X 8 reps 55 lbs
Seated Rows 1 X 8 reps 180lbs
Bench Press 2 X 8 reps 225 lbs
DB curls 3 X 8 reps @ 30-35-40 lbs
Tricep Extensions 3 X 8 reps 80 lbs
Cable Pulldowns 2 X 8 reps @ 180 lbs
Lat Raises 3 x 8 @ 30lbs

Ended having to skip a couple exercises but added another on. Noticed my shoulders laggen so. I added some lat raises for fun.

Also the romain chair / dip station was being repaired. Sucks …oh well still out in the time frame required.

18

Ok so I picked up a new suppliment for tribulus … Mostly cause I was cheap and hard up for cash. PVL’s trib 1500 …taken it 3 times a day …not bad so far. Its not as edgey at the other stuff I was taking from precision labs

19

Pullups narrow stance palm in 1 x 8
Pullups wide stance palm out 1 x 8
Squats 2 X 10 reps @ 205 lbs
Went heavey on squat machine isolated hams then glutes 3 x 8 @ 350
Military Press 1 X 8 reps 55 lbs
Seated Rows 3 X 8 reps 170lbs
BB precher curls 3 X 8 reps @ 70 lbs last rep was a neg rep on each set
Tricep Pulldowns 5 X 8 reps @ 132 lbs
Dips 1x8
Calve Raises 3 x 8 @ 300 lbs

I decided to switch it up today and hit the laggy body parts… so I took a good look in the mirror and target these areas to be sure I am getting the most out of them.

20

Kind of funny the differences in body types. Before I started the P90X routine, I was working pretty much the same weight as you are and I’m 168 to your 190. Tell me you were alway big, if not it’s got to what you eat or your supplements.

Anyway keep up the great work, that’s a solid workout Bro, stay strong.