Keith's Training Log

Bigger Stronger Leaner Competitive Bodybuilding
1

Decided to start my own training log here.

Here is my current base workout exercises. I do various other workouts/exercises, but these are my prime exercises for measuring progress atm.

----Workout 1 - Hypotrophy----
DB Bench / DB Row
65 LB, 5x5
(was doing 75-80 lb Dumbbells but my wrist/grip wasn’t holding up to the strain it since I just started training recently)

Deadlift
215, LB 5x5

----Workout 2 - Strength----
Pull-up / Dip
3x2

Partial Pistol to bench (one legged squat)
3x2

I do more then just two workouts a week, just posting the two most relevant ones.

I’ll change things up when I can do 10 pull-ups in a row and a full pistol for 5 reps. Until then those are my strength exercises.

Old me, I used to be able to do 30 lb weighted pull-ups for a few reps, bench 285-300, and could probably back squat 400 to parallel if I pushed it. However I got really out of shape. Also had 16-17ish inch arms (about 14-15 now) and about 8 lbs shy of a six pack. That was 30 lbs of fat ago and a good 3-4 years.

Course I’ve had too many whom I didn’t know that long ago not believe me cause of my current body composition, or DE-composition? Never took pictures cause I didn’t care at the time (was for my own edification and not others.)

I’ll post body fat% and such when I can find my calliper. When my next order from Biotest arrives this week I’ll post what supplements and diet i’ll be using. Most likely a variation of the T-dawg/velocity diet. Did it before knowing a hell of a lot less then I do now. Pictures some time soon too.

Currently I weigh 215 lbs and probably about about 15-20% body fat now. Used to have a 28 inch waist when I was skinny, currently about 36 inch.

Focus for now and the next 3-6 months will be heavy fat loss.

New Years resolution you might ask? Screw that. July 1st resolution, and I am resolving to finish a goal by July, not start by then! I intentionally at junk food and didn’t go to the gym all last week just to spite the new years newbies who hog gym equipment for one week out of the year.

I figure if I can scrape off 8 lbs of fat a month I can get close to or even have a six pack in 6 months. At 220 lbs with a 20% body fat, I’d have about 40 lbs of fat. I can easily strip that off in 6 months.

30-100 grams Carbs a day
240 grams Protein
60-90 grams Fat.

2


Now that it’s not 2 AM in the morning I can write a bit more of a coherent article. Here are the pics.

One is from me at 18 and me today.

I was a “DRATSAB YNNIKS.” (That’s a backwards skinny bastard.) My main motivation for working out to begin with was to loose the weight. Even though I gained weight back, I am still not nearly as fat as I was.

Also as you may note I used to have more hair too!

3


Here are my current pictures, side and front view.

Taken Jan-10-2008

4

I decided that I will list my training log. I wasn’t concerned about showing lift increases, but people might like to see what program I’ll be using. I have it worked out in my, head just have to pen it.

Also going to list supplements/diet now that they arrived.

Post that in a few hours when I work it out.

Can’t find my fat caliper, so I’ll just list waist size/weight. If I buy another one I’ll list fat%

38" Waist
215-220 Lbs

At my peak I was 28" waist.
The lightest I was 155 lbs, but then I didn’t have much muscle either during that time, so I’ll aim for 170ish lbs and 30" waist.

5

My workout will be about like this.

DAY 1
DB Row - 55 Lbs
5x5, 5x3, 5x1 with 1 min rest intervals
Rest 3 Min, one set to Failure

Sumo Deadlift / Partial One Hand Pushup (working toward doing full)
120 Lb / Body
8x3 / 5x2

Assist Pullup / DB OH Press
150 LB / 20 Lb
8 x 3 / 8 x 3

Lying Double Leg Curl (STR)
70 LB
6x2

DAY 3
DB Bench - 55 Lbs
5x5, 5x3, 5x1 with 1 min rest intervals
Rest 3 Min, one set to Failure

Seated Row / Partial Pistol (working toward doing full)
90 Lb / Body
8x3 / 5x2

Assist Dip / DB Upright Row
150 LB / 20 Lb
8 x 3 / 8 x 3

Standing Single Leg Curl (HYP)
25 Lb
4x10

DAY 5
Deadlift - 143 Lbs
5x5, 5x3, 5x1 Rest 3 Min Failure

Barbell Bench / Pullup
90 Lb / Body
8x3 / 5x1

Hanging Leg Raise
5x5

Those will be my primary workouts, done in the A.M. before work. I’ll do lighter P.M. sessions or home workouts the same days and off days. I won’t be doing much/any cardio unless my fat loss is to stagnate.

6

Progress Update Jan - 13 - 2008

My listed measurements a few posts ago were from 2 weeks ago. Weighed myself today to be about 210ish and currently wearing my 36" pants, so I am a bit further along then I thought.

I hadn’t measured my lifts since I started back up, so no idea how much stronger I became % wise. Couldn’t barley do a pull-up for one rep or deadlift more then about my body weight. As of now I can deadlift 250 and do 3 pullups before I fail. That’s about the best markers I can give atm. Didn’t feel like recording lifts till progress became an issue. Now that I’ve been lifting again for about 1 month I can’t just wing it.

GOAL setting
1 : Six Pack
2 : Master basic Body Weight Strength, One Handed push-up, ass to the floor Pistols, x10 no cheat Pull-ups.
3 : 125-150% bodyweight Barbell Bench/Seated Row, and double bodyweight squat/deadlift.

With luck I’ll finish goal 1 by July 1st.
Weekly post updates planed along with a monthly picture update.

Post my nutrition logs when I get around to it.