Feels Great to Be Back in the Gym!

Training Logs
1


Until the middle of this January it had been a few years since I had workedout. Being back in the gym now I can’t fathom not lifting weights. There is just something about giving everything you have in the gym and knowing the rewards you will receive.

Here are the stats:

Height 5’11"
Age: 27
Weight on 1/18/2010: 205lbs on 8/10/2010: 222lbs
I was not a fatty at 205 just generally out of shape for me.

Training history:

I trained in high school and played hockey all my life. I always try to give my workout everything I have and I really think that is a key in seeing progress.

My current program is Mon(Chest & Tri), Tue(Back & Bi), Thur(legs), Fri(Shoulders & Traps).
I track everything with gymbuddy on my ipod touch, it really helps I would recommend it to anyone.

Here is last weeks data:

Aug 2, 2010 Chest & Tri
Exercise Weight Reps

Explosive Push Up 5
5

DB Incline Press 140 3
160 3
180 3
220 3
240 2
180 11

Flat DB Press 190 3
220 3
240 2
190 7

BB Decline Press 155 3
185 3
225 3
275 3
225 10
Single Arm
Overhead cable TriExt 15 20
20 15
25 10
15 19

For cardio I have been pushing a heavy punching bag as hard as I can for 40ft(the ones with the plastic base full of sand) I performed 6 sets on Monday.

Aug 3, 2010 Back & Bi

Pull Up 9
6
6
5
6
8
5

Single Arm
Bent over DB Row 80 3
90 3
100 3
110 3
120 3
140 6
110 12

Lat Pulldown 100 4
120 3
140 4
160 4
180 3
200 3
160 10

Cable Curls 15 18
20 15
25 15

5 sets of punching bag pushes.

Aug 5, 2010 Legs

Jump Squat 0 6
0 6

Squat 185 3
225 3
275 3
315 3
365 3
315 15

Deadlift 225 3
275 3
315 3
365 3
315 15

Calf Raise 115 10
135 9
155 8
175 10

5 sets of punching bag push

Aug 6, 2010 Shoulders

Overhead Press 95 3
135 3
155 3
185 1 (Should have done 175)
135 10

These next exercises are done A1, A2, A3, A4 with about 10 sec of rest in between sets

Upright Rows 75 4
Front Raises(cable) 10 4
Face Pull (cable) 25 5
Lateral Raises (cable) 10 4

Upright Rows 85 4
Front Raises 15 4
Face Pulls 35 5
Lateral Raises 15 4

Upright Rows 95 4
Front Raises 20 4
Front Raises 20 4
Lateral Raises 20 4

Upright Rows 105 4
Front Raises 25 4
Face Pulls 57.5 5
Lateral Raises 25 4

Upright Rows 115 6
Front Raises 20 10
Face Pulls 65 6
Lateral Raises 15 17

Bent Over Lateral Raise 5 15
10 18

BB Shrugs 185 4
Burn out w/ plate in each hand 10
225 5
Burn out 10
275 4
burn out 10
315 4
burn out 10
365 5
burn out 10
315 10
burn out 10

4 sets of punching bag push

That’s all I can write for now. I am open to advice regarding my training. Hope this helps motivate someone because others logs have definitely motivated me.

2

Back 8.3.2010

3

2592×1936 1.16 MB

Front 8.9.2010

4

2592×1936 962 KB

8.10.2010
Back, bad pic, good shot of my back though.

5

My goals are to drop about 10LBS of body fat and keep my weight around the 220 mark while increasing my current strength numbers.

I am trying to find a picture from January to be able to see a side to side 7 month comparison.

6

List of sups/nutrition I am taking:

Optimum Nutrition Pro Complex (roughly 4 shakes a day)
Optimum Nutrition fish oil (16 + a day)
Optimum Nutrition Glucosamine
Biotest BCAA (4 with each shake and 8 with my PWO shake.
Lipo 6x (2-4 a day) (probably switching over to HOT-ROX Ext after this bottle is finished)
Vitamin Shoppe brand digestive enzymes
10-20,000 IU of D3 daily

For Pre/Peri nutrition I am a week or two into Anaconda Protocol 2 and really like it. Previously I had used Hemo Rage Black, and Muscle Pharm Assault. Anaconda seems to have more of everything (Cabs, Protein, Creatine, Beta Alanine, etc) than either of those two but is stimulant free so I count on my lipo 6 for a little energy boost.

My diet has been so so and I know that by cleaning it up I will be able to shed more fat. I have been doing a bit of carb cycling to refuel for each two day work period. I will be cleaning up my diet even more in the coming weeks to really get the fat burning going.

7

Aug 9, 2010
Chest & Tri

Explosive Push Up
6
6

DB Incline Press
160 3
180 3
200 3
220 3
240 2
190 9

BB Decline Press
185 3
225 3
275 3
315 5
245 9

Incline Cable Crossovers
50 10
60 6
70 6
90 6
110 4
80 12

Single Arm Cable Skull Crusher
10 16
15 14
20 12

6 sets of punching bag push

8

Aug 10, 2010
Back & Bi

Pull-Ups
0 5
12 5
20 4
25 4
30 5
0 9

Single Arm Bent over DB Row
90 3
100 3
110 3
120 3
140 7
110 14

6 sets of punching bag push.

I was pretty drained after the last two sets of DB row and called it a day because after every set of punching bag push I was on the verge of puking my anaconda guts all over the gym.

9

Aug 12, 2010
Legs

Thursday was a great day two new PR’s!!

Jump Squat for warm up
6
6

Squats

185 3
225 3
275 3
315 3
365 3
405 3 New PR!(to parallel, no pussy shit here!)
315 11

Dead lift

225 3
275 3
315 3
365 3
405 2 New PR!
315 10

3 sets of calf raises for pump.

3 sets of punching bag push.

Today is shoulders and I think I am going to throw a little extra tri’s in too. Also going to do a hardcore tire/ sledgehammer / prowler work out on saturday for the first time.

Open to advice, questions, comments, and shit talking.

10

Aug 13, 2010
Shoulders

BB Push Press
95 3
115 3
115 3
155 3
175 3
185 3
195 3 (new PR)
155 9

Upright Rows 75 4
Front Raises 10 4
Face Pulls 42.5 5
Lateral Raises 15 4

Upright Rows 85 4
Front Raises 15 4
Face Pulls 50 5
Lateral Raises 20 4

Upright Rows 95 4
Front Raises 20 4
Face Pulls 57.5 5
Lateral Raises 25 4

Upright Rows 105 6
Front Raises 25 4
Face Pulls 65 6
Lateral Raises 30 3

Upright Rows 115 10
Front Raises 30 3
Front Raises 30 3
Lateral Raises 20 14

Front Raises 20 15

6 sets of punching bag pushes.

11

Aug 17, 2010
Chest & Tri

Explosive Push Up
0 6
0 6

DB Incline Press
160 3
180 3
200 3
220 3
240 5
200 11

BB Decline Press
185 3
225 3
275 3
315 6
245 10

Cable Crossovers
50 10
70 10

4 sets of punching bag push

Decline Crunches
25 6
45 6
45 10

12

Aug 19 2010
Full Body complex

Today I wasn’t able to make it to the gym until 9:15pm and my body was telling me I needed a deload day. So I figured I would do pull ups and give a full body complex a try. Here’s the complex routine 10x bent over row, 5x dead lift, 5x clean to push press. I did each circuit as fast as I could with good form and gave myself 60 sec of rest between each. I really liked the full body complex and will be integrating them more into my work outs and playing with different exercise combinations.

Pull ups
10
8
9
7

BB Complex
95
115
135
155

I am going to do an hour long swim and sprint intervals on the beach instead of legs and shoulders this week.

13

Today I did an hour of tire drag, flip, and sledge hammer work with two buddies of mine. For my first time out I didn’t do too bad, there were a few times where I had to cut a circuit short because I was about to puke everywhere. Next time I will do better.

14

Swam for an hour and a half today.

15

August 23, 2010
Chest & Tri

Explosive push up
6
6

Incline DB press
160 3
180 3
200 3
220 3
240 4 (weaker than the week previous)
200 8 (weaker than the week previous)

Flat DB Press
180 3
200 3
220 3
240 3
260 3 PR

Decline BB Press
225 3
275 3
315 3
345 3 PR
275 12 PR

Cable cross over
50 10
70 10
90 6
100 4
70 10
50 12

Two sets of punching bag pushes

This workout confused me, I didn’t give myself sat & sunday off like I normally do, I hit three PR’s and yet missed reps on my incline max weight and max reps. I don’t know if it was just all mental(the missed reps) or what. I didn’t feel super pumped when I went in the gym but once the train got rolling I was good to go. I think the missed rep on max weight was from lack of focus and the following set was my mind limiting myself because of the missed reps the set previous(thinking you’re weak causing you to be weak). IDK, I’m just trying to analyze what happened so I can avoid it in the future.

16

8 24 2010

Back & Bi

Pull Ups
10
9
8
9
8
6

Bent over DB Rows
90 3
100 3
110 3
120 3
140 7
110 15

Lat Pulldowns
120 6
140 6
160 6

17

8 26 2010
Legs

Jump Squat
6
6

Squat
225 3
275 3
315 3
365 3
405 3 PR sorry for the shitty video - YouTube
315 11

Punching Bag Push
6 sets 1 min rest between sets.

18

8 27 2010
Shoulders

BB Push Press
95 3
115 3
135 3
155 3
185 3
205 3
165 9

Shoulder Circuit
Upright rows 75 3
Cable Front Raise 10 4
Cable Face Pull 42.5 5
Cable Lat Raise 10 4
Cable Bent Over Lat Raise 10 4

Upright rows 85 4
Cable Front Raise 15 4
Cable Face Pull 457.5 5
Cable Lat Raise 15 5
Cable Bent Over Lat Raise 15 4

Upright rows 95 4
Cable Front Raise 20 4
Cable Face Pull 65 5
Cable Lat Raise 20 4
Cable Bent Over Lat Raise 20 4

Upright rows 105 4
Cable Front Raise 25 4
Cable Face Pull 72.5 5
Cable Lat Raise 25 4
Cable Bent Over Lat Raise 15 12

Upright rows 115 10
Cable Front Raise 30 4
Cable Lat Raise 30 4

19

8 30 2010
Chest & Tri

Incline Explosive Push Up
6
6

DB Incline Press
160 3
180 3
200 3
220 3
240 5
260 2
220 6

Decline Press
225 3
275 3
315 3
365 .75 Failed Attempt
275 12

DB Press
200 3
220 3
240 3
260 3
200 10

Cable Crossover
60 6
70 6

1 Arm Cable Tomahawk
15 21
20 20
25 12
30 10
20 20

Decline Crunch
12
10
6

Punching Bag Push
4 sets

20

9 1 2010

Pull Ups
9
10
4
7
7
5

DB Row
90 3
100 3
110 3
120 3
140 8
110 15

Cable Curls
10 18
15 18
20 11
25 10