Gremlin's Journal

Training Logs
1

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I figured since I spend so much time on here I might as well put in a few posts to go along with it. I mostly just like to browse around and check out what’s new in the BB/PL world. But since I’m locked away in a far away country (Korea) I need some other inspiration since no one else around here takes training as serious as I do. So here are some pictures of my current physique and my routine. I favor heavy, high volume workouts with short rest periods. I generally train about 5-6 days/week before taking a day off, which I know is counter-productive at times, but sometimes I just need to train. That’s life and I can live with it.

Current stats:
Age: 29
Weight: 195-200lbs
Height: 5’11"

Deadlift: 3x455
Squats: 3x435
Incline bench: 3x245

Workout #305

EXCERCISES SETS X REPS

1 front squats 4x12-15
2 back squats 4x10-12
3 SM squats 4x10-12
4 Leg press 4x10RP
5 split-squats>jump squats 4x10ea/ARAP
6 leg ext.>curls>good mornings 4x10ea/15
7 SM calf raises 4x10-12
8 seated calf raises 4x20-30
9 hanging leg raises 4x12-15
10 ab rollouts>incline crunches 4x15/ARAP

1 BB incline press 5x6-8
2 DB incline press 4x 8-10
3 DB flyes>DB press 4x10/10
4 decline DB press 4x10-12
5 DB shoulder presses 5x6-8
6 3-way raises 4x10-12
7 DB upright rows 4x10-12
8 dips (wt.ed) 5x10-12
9 skullcrushers 4x10-12
10 tri-extensions 4x12-15
11 BB shrugs 4x20
12 B/B SM shrugs 4x12-15

1 deadlifts 5x6-8
2 back extensions 4x12-15
3 x-treme wide grip pullups 5xARAP
4 wide grip pulldowns>SAPDs 4x10/15
5 T-bar rows 4x10
6 1-arm DB rows 4x10-12
7 low cable rows>cable rows 4x10-12
8 DB curls 4x8-10
9 BB curls 4x10-12
10 BB drop curls 4x6-8
11 SM calf raises 4x30s
12 seated calf raises 4x30-50

1 DB shoulder press 5x6-8
2 DB side laterals 4x8-10
3 cable front/rear delt raises 4x10
4 DB upright rows 4x10
5 BB shrugs 4x20-30s
6 B/B SM shrugs 4x20
7a DB incline press 4x30s
7b HS flat press 4x30s
7c cable flyes 4x12-15
8 tricep skullcrushers 4x10-12
9 bench dips 4x12-15
10 DB OH extensions 4x15
11 abdominals: 15 min

EXCERCISES SETS X REPS

1 wide stance back squats HVY 5x12Î?3
2 SM squats 4x10
3 front squats 4x10-12
4a leg presses 4x10-12
4b SLDLs 4x12-15
5 leg ext./leg curls 4x10-12
6 Single-leg exercise 4x30s
7 SM calf raises 4x30s
8 seated calf raises 4x30s
9 Abdominals: 4xARAP
10 Crossfit WO

1 DB flat bench press 4x8-10
2 DB incline press 4x10
3 BB incline press>HS presses 4x10/12
4 DB flyes>cable flyes 4x12-15
5a dips 4x10-12
5b skullcrushers 4x10-12
5c rope extensions 4x15
6 DB shoulder press 4x10-12
7 BB front raises 4x15
8 DB shrugs 3x50
9 BB shrugs 3x20-25
10 abdominals: 4xAMAP

1 deadlifts REPS 4x20
2 chins v2 5xARAP
3 B/O rows supinated grip 4x10
4 T-bar rows 4x10-12
5 Ass. Bench rows 4x12-15
6 pulldowns>rope pulldowns 4x10/15
7 close grip pulldowns 4x12-15
8 DB curls DS 4x10DS
9 BB curls HVY 4x8-10
10 DB concentration curls 4x12-15

CARDIOVASCULAR:	 generally done in the evening, or after lifting for about 30-60 min.
Step Mill (steady pace)	(we don't have one here in Korea, so I have to use the Stepper)
Elliptical Trainer (I hate it, but it does provide some benefit)	
Running (intervals) 1:3 W:R	
Crossfit	
Lactic Acid Training (Complexes)
2

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Sorry about the lighting…self portraits are always the best. Okay, ten seconds ready…go!

3

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Side chest…

4

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Side tricep…it’s definately been a while posing.

5

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Back-Lat Spread…

6

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Front thigh-Abdominal…I look pretty water logged today for some reason.

7

Current goals…
LTG-Get back into the shape I was in before I joined the Military NLT 03 DEC 2010, by controlling my diet better, drinking only once per week, and of course lifting hard and heavy.
MTG-Lose 3-4% BF NLT 05 JUL 10 by combination of switching out carbohydrates (bread-red wine are weaknesses) and subsituting tea and vegetables for meals, along with the usual protein intake.
STG-Focus more on bicep/shoulder size. Increase hamstring development. Abdominal development.

Thoughts and critiques are appreciated.

v/r

Gremlin

8

13 MAR 10

I’m only going to list my main lifts, otherwise this will take all day.

squats 4x6-3 (4.0) 2x10-8 (3.25) 1x12 (3.0)
front squats 4x10-12 (2.0)
leg presses (RP) 4x10-12 (7.0) (8.25)RP
bulgarian split squats 4x10-12 (1.0) deep ROM
leg ext/curls 4x10-12
SM calf raises 5x10-12
seated calf raises 4x12-15
Gymnastic knee raises 4x10-12
Crossfit WO: lunges w/ med ball press x sprints

9

deadlifts 4x20 (2.0)15/(3.0)15/20/(3.25)6-10
B/O Rows 4x10 (1.0)/(1.25)/2x(1.35)
T-Bar Rows 4x10-12 (3.0)/(3.25)10-8/(3.0)12
HS Low Rows 4x12-15 (2.35)/3x(3.15)10/(2.35)12
Chins 5xARAP (10-8)
Close-grip pulldowns 4x10-12 4x(200)/(180)
DB curls 4x8-10 (30)12/(35)10/3x(45)10
DB incline curls 4x10-12 (25)10-12
EZ bar reverse curls 4x12-15 (50)12/4x(60)12
Abdominals
Sprints 5 x suicides
Crossfit in the afternoon

Felt really weak this morning. Deadlifts were horrible. Back was sore and not fully recovered. Even after a very good warm up with extensions and still no dice.

10

16 March 10

DB shoulder press 5x6-8 (65)(75)10/6(70)10/8
BB shoulder press 4x10-12 (1.0)10-12
bench sup. rear delt rows 4x10-12 (40)(50)3x10/12
BB front raises 4x10-12 (50)(70)(60)15
DB rear delt raises 4x10-12 (15)12
BB incline press 5x6-8 (1.25)(1.35)10/8
BB flat bench press 4x10-12 (1.25)10
DB flyes 4x12-15 (45)12(50)12/10
Skullcrushers w/ pullover 4x10 (75)15(90)2x10(80)12
wt. dips 5x8-10 (50)(60)(70)3x10/8(60)10
tricep cable ext. 4x15 (12-13)15

Workout felt good. Elbow pain minimal due to bursitis. Intensity good. M/M needed more focus. Hitting traps would have been a good idea with more direct trap work. Rear delt rows, flat bench guillotine press, and PJR’s ( ).

11

16 March 10 (New notation (not including original setxrep goals since already stated in above WO) measurement of loads with *reps to note or deficient; <___> signifies intensity technique)

  1. front squats 1.0/1.25/2.0/2.10/2.20*8
  2. back squats 3.0/3.256/4.051 3.25*6/3.0/2.0
  3. leg press 4.0/6.0/7.015/8.015-12
  4. SM squats 2.35*12 (wide stance)
  5. leg ext/leg curls 250/140//14010(SL)/9010(SL)
  6. SM stepups 1.0*10ea.
  7. SM calf raises 3.0*15
  8. seated calf raises 40*12
    abdominals:
    hanging leg raises (x)
    dragon flags w/ ext (x)

-Workout felt pretty solid today. Good stamina. Leg strength good. M/M ( ). Calves need a bit more work, although they were pretty toasted afterwards.