adida's 1st log...

[adidamps2]

here's my attempt at a log..i'll keep it up as long as i can...my numbers aren't too great right now..i've had a slump in my training..about 3 months were maybe i went to the gym once every 2 weeks or so..and just dinked around..last week i maxed out my flat bench at 230'ish..so i'll use that as a starting point for chest day.
11 nov 05
MY LOG
DAY 1 WO1
CHEST
wu bb flat bench: 115 x 12/115 x 12
FlatBench: 220 x 4/ 220x 3/220 x 3 (struggled a lil but got it)
inc DB press: 60 x 8/ 60 x 6 ½ ( smoked should have rested a lil longer)
planned on inc cable flies but they were all taken on a fri???
so I did inc DB fly: 20 x 10/ 27.5 x 10 (may go for 25 for the 1st one an second next time)

TRI
Dips: bwt x 7/ bwt x 4 (need to work on these…arms were shakie.)
Power rack Rev Bench press: 135 x 6/ 135 x 6
Rope pull downs: 70 x 8/ 100 x 8 ( tri’s are strong may go for 90 both sets next time)

CALVES
Seated DB calf raises: 50 x 20/ 80 x 20/ 80 x 20 ( thinking about doing 85 to 90 next go around)

Cardio:
Did tredmill: 10 min w/u 101 cals
Cycle at end of WO: palnned on 20 min, did 10 min…96 cals (exausted by this time)

Felt strong in the gym…ate enough all day..got in over 200 grams pro, under 180 grams carbs, a lil over 70 grams fat…

 

[adidamps2]

12 nov 05
DAY 2 WO1
BACK (actually my lats and traps are sore from yesterdays WO)
Standing supported t-bar row – 45 x 12, - 2 sets, 90 x 7, 90 x 6
Rev. close grip PD – 80 x 12 – 2 sets
Bent over 1 arm row – 55 x 10, 55 x 8
Hypers – bwt x 12 – 2 sets

SHOULDERS (shoulders still fell kinda smoked from yesterdays WO)
Smith mach. Military press – 135 x 8 – 2 sets
Db press – 30 x 12, 30 x 10 ½
Rear cable lateral raises – 10 x 15 – 2 sets

BI’S
5 – 10 – 20 (super sets)
Rev. e-z bar curls – 70 x 5, 75 x 3 ish
Inc. DB curls – 25 x 10, 25 x 5/20 x 5 ( had to drop wt mid stride bi’s smoked here on this super set)
Standing alt curl – 10 x 20 – 2 sets

Cardio:
Tredmill – 10 min 111 cals
Seated cycle – 10 min 80 cals ( again smoked by time I got to the 20 min cardio part)

Diet: cheat day – not planned but hey what the hell…ate out for breakfast and had pizza for dinner..i figure I had over 200 g protein and over 300 g carbs and unsure of fat intake…

 

[adidamps2]

13 nov 05
DAY3 WO1
LEGS

Rasied heel squats – 135 x 15, 135 x 12, 155 x 10 – 2 sets

Hack sqt – unsure of wt here..i used two 35’s plus the sled – 70 x 15 – 2 sets (had too force out the last few)

SLDL – 90 x 15 – 2 sets

Seated leg curls – 95 – 12 – 2 sets

CALVES
Smith mach standing calf raises – 135 x 15 – 3 sets

Cardio:
Cycle: 10 min 100 cals
Cycle: 10 min 79 cals ( legs smoked calves sore..feels good)

Diet did good, took in over 230 g protein, 200 g cardio, and over 90 g fat…could have cleaned it up more, but I felt good and I’m sure I needed the carb’s after all my WO’s.

Now its 2 days rest b4 I start again.

 

[adidamps2]

14 nov 05
diet looking good (although i find my self extremely hungry, more than normal)
protien - 231g
carbs - 104g
fiber - 16g
fat - 115g

15 nov 05
pro - 246
carbs - 313
fiber - 27
fat - 162

 

[tman55]

Glad to see your journal here. Keep it up.

 

[adidamps2]

TMAN55 tyhanks a lot..i thought about doin this for a while..i'm glad i have ..

 

[pullinbig]

couple of point if i may.

shoulders the day after bench is not a good idea.

squat with your feet on the floor.

thanks for posting your jouranl, keep it updated and read some of the other ones for training ideas.

 

[adidamps2]

couple of point if i may.

shoulders the day after bench is not a good idea.

squat with your feet on the floor.

thanks for posting your jouranl, keep it updated and read some of the other ones for training ideas.

PB i'm all ears man?
i understand shoulders after bench day not good..plus i found out real quick..lookin at my routine when would suggest shoulders?

ok..feet on the floor..although i thought raised heel squats were good for out side quad development/sweep...or am i wrong here?

thanks PB

 

[adidamps2]

16 nov 05
Wo2
day 1

BACK
DL:
115 x 2 – 2sets
185 x 6
205 x 6
225 x 3 (need to work on form …. I know I didn’t sat myself right)

LOW CABLE ROW:
100 x 8
110 x 8 (need to add another set of theses)

SUPINE ROW (upside down push up):
Bwt x 10
Bwt x 6 ½

CHIN UP: (need to RALLY work on these..poor form and strength in this…)
200lb assist x 8
180lb asst x 6

SHOULDERS
BEHIND NECK PRESS:
95 x 15 – 2 sets
115 x 8
135 x 8
185 x 3

ARNNIE PRESS:
45 x 2 – 2 sets

BB SHRUG:
185 x 8
205 x 8
225 x 4 – 2 sets

BI’S
BB CURL:
Bar (45lbs) x 12 – 2 sets
75 x 4 – 2 sets

Down the rack:
Started with 37.5 lbs - 5 lbs did at least 3-4 reps per wt.

STANDING ALTERNATING CURLS:
10 x 40 ea arm

Cardio stairmaster 10 min 110 cals

Diet good..over 200g pro, close to 300g carbs and over 80g fat…
It felt like I didn’t do enough in the gym today…I may through in a few more sets on some exercises or add one more back exercise….although my back and traps are really sore today as I write this..

 

[pullinbig]

i do shoulders on chest day once per week. nothing crazy just some band stuff.

full range squats gonna give you plenty of leg growth. dont worry about isolating too much and just hit the heavy compound movements for now. you'll grow as your strength increases.

 

[adidamps2]

thanks PB...

 

[adidamps2]

17 NOV 05
Wo2
Day 2

LEGS
LEG PRESS:
90 x 15 – 2 sets
180 x 8 (too easy)
360 x 8
450 x 8 (threw this one due to the fact I didn’t feel like I hit my legs hard enough yet.)

SINGLE LEG PRESS:
180 x 8 – 2 sets (much more difficult)

ROMAIN DL:
95 x 12 – 2 sets
115 x 8
115 x 10 (got some wind back)

LYING LEG CURLS:
50 x 15 – 2 sets

CALVES
SEATED MACH. CALF RAISES:
90 x 14
90 x 12

Cardio:
10 min stryder 147 cals
20 min cycle 176 cals

Diet did good, got in my protein and carbs and a good amount of fat. Felt good in the gym, I feel like I hit my legs harder most of the time than anything else?

 

[adidamps2]

WO2
Day 3

CHEST
DB press
30 x 15 – 2 sets
60 x 8 – 2 sets
80 x 5 (I think I could have went heavier)

Decline DB press (difficult to do w/o a spotter but I managed)
55 x 10
55 x 8

Standing low cable fly
25 x 15 – 2 sets

Pullovers
50 x 10 – 2 sets (1st time I did these, lots of stretching in tri’s and outer chest area)

TRI’S
CG Bench Press
135 x 8 – 2 sets (feel it more in wrists than tri’s)

Skull crushers
45 x 10
65 x 8
65 x 6

Cable lying tri extension
40 x 15 – 2 sets

Cardio
10 min Stryder 144 cals
20 min cycle 174 cals

Felt good in the gym… Lost track of diet…more than sure I got in over 200 g of pro and unsure of carbs and fat content though…

 

[pullinbig]

looks good.

 

[adidamps2]

thanks PB...
hey PB is there a differnt way to CG Bench press to take some of the pressure off of your wrists? or should i get wrist straps for this?

 

[pullinbig]

dont grip too narrow, hands about shoulder width.

 

[adidamps2]

yea PB thats about were i lift..palm on the rough area and thumb rides along the smooth section on the bar..thats shoulder width for me...i keep my elbows tight to my sides and lower till the bar hits my sternum area. i'm looking into too some wrist straps but i see you already responded to that..are the ones i picked any good or are they too short?

 

[pullinbig]

as long as they are 20" or more they are fine. normally they come in 12, 20 and 36".

if its no listed jes email/call them and ask.

 

[adidamps2]

thanks PB...i'll check in on that..again thanks for all the help

 

[adidamps2]

Wo3
Day 1 22 nov 05

Legs
SQUATS
135 x 15
155 x 15
225 x 8
275 x 3 (tuff to go this hvy after not hitting squats hvy for several months)
295 x 2 (thought my legs were gonna crumble under me )
225 x 6
135 x 12
I think I’m gonna invest in a support belt

Db static rear lunges
25lb db x 10
25lb db x 6 (brutal after squats)

Seated leg curls
90 x 15
110 x 12
50 x 12 single leg ea.

Seated db calf raises
80 x 20
80 x 30
80 x 30 (fried by this point)

Cardio 10 min stryder 139 cals
Didn’t do cool down cardio wore out from legs…
Still putting together my diet for the rest of today…doin good so far but turkey day is coming up and I know its gonna screw it all up…