S_hak_atak's Log

Training Logs
1

A little background on me, I have been working out for quite some time now. In middle school our football coach started the players on lifting programs and I have been hooked ever since. I competed in powerlifting all throughout high school and started to build a bigger(not much), better body after high school ended. I have always lifted fairly hard but diet has been the problem, so now I figure its time to post up and be held accountable for my efforts or lack thereof. this log is just so I have something to push me mentally when I think of skipping a workout or missing a good meal. I will have to stop and think that if I do start slacking, everyone will know about it. hopefully this will help me build a hardcore body!!!

8-5-10
Squat- 225 x 5
250 x 5
265 x 8
Haven’t squatted since high school where I was a weak squatter anyways so I am pretty proud of the last set.

Walking lunges- 95 lb bar. 1 lap is down and back roughly 30 feet in the gym.
1st set: 3 laps
2nd: 2 laps

Decided to shove bench and squat in the workout to get percieved maxes on both.

Bench press- 155 x 5
170 x 5
185 x 8
Just coming off a leaning out phase and my bench has dropped tremendously. Can’t wait for it to come back up.

Smith machine calf raises- 205 x 16
205 x 15
205 x 14

Db incline press- 55’s x 8
65’s x 8
75’s x 8

1 arm french press- 25’s x 8
30’s x 8
35’s x 8

Pressdowns- 90 x 12
150 x 8
150 x 8
150 x 8

2

8-6-10

Military press- 100 x 5
110 x 5
120 x 6

Complexes 2 sets 95 lbs each, 1st set 8 reps each, 2nd 9 reps
1) Deadlift
2) Bent over row
3) Hang cleans
4) Front squat
5) Military press
6) Back squat
7) Good mornings

Seated DB shoulder press- 40’s x 9
50’s x 8
65’s x 8

Roman chair crunches-set of 100

Barbell curls- 95 x 12
105 x 8
115 x 4

Preacher curls-65 x 8
65 x 6
65 x 4

Smith machine calves (toes pointed in)- 135 x 16
225 x 15
185 x 12

    2nd session:

Deadlift- 225 x 5
250 x 5
275 x 12 (grip strength sucks so bad right now, gotta get that up)

Romanian deadlift-115 x 12
125 x 12
135 x 12

Hypers(weight behind head)- 10 lbs x 12
12 lbs x 12
14 lbs x 12

Bent over rows-115 x 12
135 x 9

Smith machine calves(staggered sets, 1 set between each set of romanian deadlifts, hypers, and rows)-205 each time. Sets- 12,12,12,12,12,12,12,12,12 (First three sets toes normal, 2nd 3, toes in, 3rd, toes out)

3

Diet:

Meal 1: 1 cup ? oatmeal, 3 tsp brown sugar, 1 tsp cinnamon, cup of coffee with 20 gr. protein and 5 gr. luecine

Meal 2: 1/2 lb beef patty, 2 slices cheese, coffee with 20 gr. protein 5 gr. luecine, breakfast burrito

Meal 3: 4 tbsp. peanut butter with blueberries

Meal 4: 3 whole eggs + 1 oz cheese, 20 gr. protein in water

Meal 5: chicken and mushrooms, vegetables

Meal 6: 20 gr. protein in water, 2/3 cup cottage cheese and blueberries

4

8-9-10

15 mins light cardio on treadmill while planning workout

Squat
210 x 3
240 x 3
275 x 6

Front squats
135 x 12
155 x 12
165 x 5

Lunges with 105 lbs. 1 lap is approx. 12 steps
3 laps
2 laps
1 lap

Smith machine calves(staggered with front squats and lunges)
Toes neutral- 225 x 14
225 x 15
225 x 15

    Toes pointed out- 225 x 15
                      225 x 15
                      225 x 15

Seated calf machine
90 x 8
90 x 10
90 x 8
(stripped off some weight to really squeeze the peak contraction)
45 x 14
45 x 14
45 x 10

5

8-9-10

Meal 1: 1 cup oatmeal w/ 1 tsp brown sugar, 1 cup coffee with 20 gr. protein and 5 gr. luecine

Meal 2: (during workout) peanut butter and blueberry sandwich

Meal 3: 40 gr. protein in coffee, 5 gr. luecine, 1 tsp extra BCAA’s and 10 gr. creatine

Meal 4: large homemade double cheeseburger

Meal 5: large homemade double cheeseburger again

Meal 6: big bowl of ice cream

Meal 7: 1/2 cup cottage cheese w/blueberries

6

8-10-10

Barbell rows
115 x 12
125 x 12
115 x 12

Pullovers
50 x 12
65 x 9
65 x 10

Pulldowns
150 x 9
150 x 8
150 x 8 superset w/110 x 11

Roman chair crunhes x 100

Barbell curls
95 x 6
95 x 8
95 x 6

Seated Dumbbell curl
35s x 12
40s x 6
35s x 9

Preacher curl machine
100 x 12
100 x 10
100 x 4

Smith machine shrugs
135 x 30
185 x 25
135 x 27

Food

Meal 1: 1 cup oatmeal, 1 cup coffee with 20 gr. protein 5 gr. luecine

Meal 2: bunless double cheeseburger homemade, breakfast burrito

Meal 3: peanut butter and blueberry sandwich, coffee w/20 gr. protein

Meal 4: bowl ice cream, 10 gr. creatine, 40 gr. protein in water

Meal 5: 3 whole eggs, 1/4 cup cheese

Meal 6: 1/8th cup cottage cheese

7

8-11-10

Bench
150 x 3
170 x 3
190 x 12

Incline Db press
55’s x 12
70’s x 10
70’s x 9

Skull crushers
65 x 12
85 x 10
105 x 4

Incline flyes
35’s x 12
40’s x 12
45’s x 10

Decline bench machine
180 x 9
180 x 6
180 x 8

Food

Meal 1 : 1 cup oatmeal 40 gr. protein in coffee w/5 gr/ luecine

Meal 2: bunless triple cheeseburger, breakfast burrito

Meal 3: 20 gr. protein in coffee

Meal 4: pb&j sandwich, 10 gr. creatine

Meal 5: lunch meat and cup of coffee w/ 20 gr. protein 5 gr. luecine

Meal 6: 1/4 cup cottage cheese w/blueberries

8

8-12-10

Squat (slow, a2g)
135 x 12
135 x 12
135 x 10

Smith machine calves (staggered after squats)
toes nuetral-205 x 15
205 x 15
205 x 15
toes out-205 x 15
205 x 15
205 x 15
toes in-205 x 15
205 x 15
205 x 15

Romanian deadlifts
95 x 12
105 x 12
105 x 12

Leg extensions
50 x 12
50 x 12
50 x 12

1 leg leg curls
25 x 12
35 x 12
45 x 10

Glute bridges(no weight)
3 sets of 12

Seated calves
45 x 15
55 x 15
55 x 15

Food

Meal 1: 1 cup oatmeal, 20 gr. protein in coffee, 5 gr. luecine, bowl of ice cream

Meal 2: bunless double cheeseburger, breakfast burrito

Meal 3: 20 gr. protein in coffee

Meal 4: pb&j sandwich

Meal 5: 10 gr. creatine, 40 gr. protein in coffee, bowl ice cream, 5 gr. luecine

Meal 6: 1/2 cup cottage cheese w/blueberries

9

8-13-10

Military press
90 x 3
105 x 3
115 x 9

Knee raises x 100

Db military
45’s x 12
55’s x 12
65’s x 12

French press
60 x 12
75 x 12
85 x 12

Close grip bench
135 x 6
135 x 5
135 x 4

Reverse pressdowns
120 x 12
120 x 12
130 x 12

Food (woke up sick)

Meal 1: 1 cup oats

Meal 2: 3 cinnamon rolls, breakfast burrito

Meal 3: 10 gr. creatine, pb&j sandwich

Meal 4: 3 chicken strips

Meal 5: 1 cup cottage cheese w/blueberries

10

8-14-10

Deadlift
245 x 3
275 x 3
315 x 8

Food

Meal 1: 1 cup oats 20 gr. protein in coffee

Meal 2: bunless double cheeseburger

Meal 3: double cheeseburger w/bun

Meal 4: 1 1/2 rolls sushi

Meal 5: 1 cup cottage cheese w/blueberries

11

8-15-10

Meal 1: 1 cup oats, cup of coffee w/40 gr. protein 5 gr. luecine

Meal 2: double cheeseburger

Meal 3: 40 gr. protein in water

Meal 4: bunless double cheeseburger

Meal 5: 1 cup cottage cheese w/ blueberries

12

8-16-10

Squat
225 x 5
255 x 3
285 x 7

Staggered smith machine calves
toes nutral- 225 x 15,15,15
toes out- 225 x 15,15,15

Bulg. split squats
115 x 5
110 x 8
110 x 8

Unilateral leg press
70 x 16
95 x 10
140 x 10

Seated calves
90 x 12,12,8
toes in-45 x 12,11,8

Food

Meal 1: 1 cup oats, 40 gr. protein in coffee + gr. luecine, bowl ice cream

Meal 2: bunless double cheeseburger, breakfast burrito

Meal 3: peanut butter and honey sandwich, 10 gr. creatine

Meal 4: bunless triple cheeseburger

Meal 5: 1 cup cottage cheese w/blueberries

13

8-17-10

Rows
115 x 12
135 x 12
145 x 10

Pull ups
bw x 10,12,10

Db curls
55’s x 6
65’s x 4
50’s x 8

Staggered seated calves
toes nuetral- 70 x 15,15,15
toes out- 70 x 15,15,15

Db curls (strong squeeze grip)
35’s x 9,12,10

Preacher curl machine
100 x 12
110 x 7
100 x 6

Plate wrist curls
10 x 20
15 x 10,12

Food

Meal 1: 1 cup oats, 20 gr protein 5 gr. luecine in coffee

Meal 2: bunless double cheeseburger, 2 breakfast burritos

Meal 3: pb&h sand

Meal 4: 10 gr. creatine, 40 gr. protein in coffee, 5 gr. luecine

Meal 5: meatloaf

Meal 6: 1 cup cottage cheese with blueberries

14

8-18-10 Remember to conciously squeeze bar as hard as possible

Bench
160 x 5
180 x 3
205 x 9

Incline Db press
70’s x 12
85’s x 9

Decline flyes
40’s x 12,9,10

Wide grip half presses
135 x 7,8,5

Hammer strength military press
90 x 12
180 x 12
200 x 7

Roman chair crunches x 100

Seated calves
140 x 12
160 x 12,10

towel pull ups
bw x 12,12,12

1 hand plate pinches
3 10’s ss w/ 2 10’s x 3 sets of max time (not recorded)

Food

Meal 1; 1 cup oats 40 gr. protein in coffee, 5 gr. luecine

Meal 2: bunless double, breakfast burrito

Meal 3: pb&h sand

Meal 4: pb&h sand, 10 gr. creatine 40 gr. protein

Meal 5: 40 gr. protein

Meal 6: 1 cup cottage cheese w/ bb

15

8-19-10

Squats A2G
135 x 12,12,18,15,13,16,15,21,13= 135 reps

Db crush
35 x 15
40 x 15
45 x 11

Food

Meal 1: 1 cup oats, 20 gr. protein 5 gr. luecine

Meal 2: pb&h sand, 10 gr. creatine

Meal 3: pb&h sand, 40 gr. protein

Meal 4: 2 chicken breasts, 1/4 cup rice

Meal 5: 40 gr. protein 1/4 chicken breast w/ pepprjack cheese

Meal 6: pb&h sand

Meal 7: 1 cup cottage cheese w/bb

16

8-20-10

Military press
100 x 5
110 x 3
120 x 10

Seated behind neck military
95 x 8
105 x 9
115 x 8

French press
75 x 12
90 x 12,11

Roman chair crunches x 100

Plate raises
35 x 12
45 x 10,8

leaning lateral raises
25’s x 12
30’s x 10,10

Cable curls
resistance level 10 x 11
11 x 8,7

Decline Close grip Bp
135 x 31,22,26

1 arm preacher curl w/ez bar
35 x 5,4

supramaximal isometric close grip smith machine Bp
275 x 11 secs, 275 x 11 secs, 185 x 10 reps

Db curls ss w/straight bar isometrics
35’s x 10/ 20 secs
35’s x 9/ 20 secs
45’s x 7/ 20 secs

top half dips
bw x 25,15,15

Food

Meal 1: 1 cup oats, 20 gr. protein, 5 gr. luecine

Meal 2: pb&h sand

Meal 3: 2 chicken breasts

Meal 4: pb&h sand

Meal 5: 10 gr. creatine, ground meat w.chili and cheese

Meal 6: 1 cup cottage cheese w/grapes

17

8-21-10

Deadlift
255 x 5
290 x 3
325 x 10

Db shrugs
75’s x 22,21,17

Pull ups
bw x 12,12,12

Uni. low rows
45 x 12
70 x 12,12

Food

Meal 1: 1 cup oats, 20 gr. protein 5 gr. luecine in coffee

Meal 2: 2 chicken breasts, breakfast burrito

Meal 3: pb&h sand

Meal 4: 10 gr. creatine, 40 gr. protein

Meal 5: pb&h sand

Meal 6: 3 chicken strips

Meal 7: pb&h sand

Meal 8: 1 cup cottage cheese w/bb