evansss training log

[evansss]

4/27

12:00pm- Meatball wedge with slice of pizza

5:00pm- Workout
Chest/ Calves
Flat Bench- 280x5/280x5/280x5/280x5/280x5
Incline Db press- 85x10/85x9/85x9
Incline flys- 45x10/45x10/45x10
Incline Smith 180x8/180x5/180x3
Standing Calves 250x15/250x15/250x15
Sitting Calves- 395x15/395x15/395x15

I got my bench up 5 more pounds, but i needed a spot for the last three. and the 4th and 5th set my last rep was somwhat assisted. still, though its good to see the weight going up. I plan to only increase it to 285 next session. It killed my chest for the rets of the exercises and i could only hit 85s for incline db's which seemed easier last week with the same weight. I went up from 40s to 45's for incline flys, but im def gonna be feeling it! By the time i got to incline smythe, my chest was so sore, that i took what ever i could for the three sets.

6:15- Turkey sandwich with lettuce on whole wheat. Bowl of granola with 1% milk.

 

[evansss]

4/28

12:00pm- Penne with grilled chicken plum tomatos and escarole cooked in EVOO and grilled flatbread with pesto and gogenzola cheese.

yeah i ate out, fuck schoolfood.

5:00pm- I attempted to go to the gym, but as halfway there im told by some swamp donkey that the gym closed at 2 bc some hippie indie treehugger band dashboard confessional is playing at my school. Well aparently now there on my shitlist bc their keeping me from going to the gym. Fuckin assholes.

6:30pm- 1 can of tuna. Franks red hot.

Im not eating enough.

 

[evansss]

4/29

12:00pm - Turkey Sanwich with lettuce on whole wheat

1:00pm- Workout
Shoulers and back
Db Milt. Press- 85x5/85x5/85x5/85x5/85x5
Side Lat. Raises- 30x10/30x10/30x10
Deads- 325x5/325x5/325x4/325x5/325x4
Seated Row Machine- 230x8/230x8/230x8
Lat Pulldown- 165x8/165x8/165x8
Pullups- 3 sets of 5 with 60 pounds of assistance. (Back and grip shot at this point)

All is all it was a good workout. Mydeads went up which is really the main focus of my workout, as did my Milt press which is the 2nd most important lift as far as the routine goes. my seated row went up 5 lbs but i dont think i was squeezing as much as a i should, so im gonna keep the weight the same next week.

 

[evansss]

5/1

9:30am: bagel with light butter. Bowl of oatmeal with two packets of splenda.

12:00pm: Grilled chicken with string beans and brown rice. Egg roll. Miso soup.

3:30pm Workout
Bi's and tri's
Hammer curls 55x5/55x5/55x5/55x5/55x5
ez-curls 70x10/70x10/70x10 ( not counting bar)
BB curls 115x8/115x8/115x8
Skull crushers 110x5/110x5/110x5/110x5/110x5
rope pulldowns 135x10/135x9/135x8/
Tricep ext. (1 arm db) 40x10/40x10/45x10

So the only thing i went up in was the rope pulldown by 5 pounds, and the tricep ext on the last set for 5 pounds. I knew i wouldnt be putting up anymore weight than last week. I'm gonna try to raise everything next week. Good workout though, def feel it in my arms.

Stomachs been real fucked up latly. Not eating like I should. But thats always the case.

 

[evansss]

5/2

9:00am- Half bagel with light butter. Bowl of oatmeal with two packets of splenda.

12:00am tukery sandwich with lettuce and mustard on whole wheat. Bowl of golden grams with skim milk.

5:30- 3 pieces of orange chicken. white rice. green beens.

7:30pm WORKOUT
Legs and abs
Squats 275x5/275x5/275x5/275x5/275x5
Leg ext. 185x10/185x10/185x10
Ham curl. 160x10/160x8/160x8
Flatbench leg lifts 3x30
Cable Obliq. 90x20/100x20/100x20
Alt. Heel touches 3x20

Decent leg workout. Not really satisfied with the squats. My weight didnt go up, but i started with the heaviest weight that i squated last time i hit legs. my leg ext went up 5 pounds and i threw on 10 extra pounds each leg for the dual axis hamstring curl machine but didnt hit all my sets for 10. I finished rather quickly so i decided to throw some light ab work in too.

 

[evansss]

5/3

9:30am- one bowl of granola withskim milk

12:45pm- Turkey sandwich with lettuce and honey mustard dressing on whole wheat. salad with light rasberry vinagrette. 1 small cup of jello

5:00pm. Ham and cheese on a bagel with two slices of pizza and soft serve ice cream (cheat meal)

7:30 WORKOUT
Cardio and ab's
45 minutes on the eliptical
Regular crunches 3x50
Weighted Crunches 50x110/50x115/50x115
Decline leg lifts 3x20
Alt Heel touches 3x20

 

[evansss]

5/4

9:00am Bowl of oatmeal with two packs of splenda and one banana

12:00pm- Turkey sandwich with lettuce and honeymustard on whole wheat

5:00pm- Steak with baked potato with cheese and sour cream. small peice of corn. 1 cup of fresh fruit.

* Have to take advantage of whenever my dining hall is having anything decent.

8:00pm Workout
Cardio and Ab's
Same as above post.

 

[evansss]

5/5

cinco de mayo = bad

 

[evansss]

5/6

12:00pm- Turkey Sandwich with lettuce and honey mustard dressing on whole wheat. 1 banana.

2:30 Workout
Chest and calves
Flat Bench 285x5/285x5/285x5/225x5/225x5
Incline DB press 85x10/85x10/85x10
Incline Fly's 45x10/45x10/45x10
Standing calves 270x15/270x15/270x15
Sitting calves 410x15/410/15/410x15

I dont think I hit chest as hard as I could of, little beat from last nights festivities, but still went in nonetheless. Had no spot on the bench so after i hit 285 for three sets my chest was finished. Still hit db's and flys good though. Didnt even both with smith's bc i didnt wanna overtrain anyway. Got the weight up on my calves too...which were always my lagging part but there starting to gain some size now.

 

[evansss]

5/7

12:00pm- Turkey Sandwich with lettuce and honeymustard dressing on whole wheat. 1 bowl of granola with skim milk.

2:00pm- WORKOUT
Shoulders and Back
DB Milt Press 85x5/85x5/85x5/85x5/85x5
Side Lat raises 35x8/35x8/35x8/
Deadlifts 330x5/330x5/330x5/330x5/330x5
Seated Row Machine 230x8/230x8/230x8
Lat Pulldown 165x10/165x10/165x10
Pull ups 3x5 with 60 pounds of assistance

Good workout today. My deads went up another 5 pounds and i hit all my sets, and i went up in lat raises too. I wanted to go heavier for db milt press but the 90's were cracked in half and i doubt i could hit 95's for 5x5 yet. Main focus is still on the deads which felt alot better today, and i will def try to hit 335 or 340 next week.

 

[SteelSouth]

Great progress evan, keep it up!!

 

[adidamps2]

nice work out Evansss, and your avatar is a lil distracting also..lol

 

[evansss]

nice work out Evansss, and your avatar is a lil distracting also..lol

yeah i got shit for the other one being lame so i hadda put a lil vida in there. Godbless that thing.

 

[evansss]

5/11

Couldnt work out for a few days cus of finals, but im back on track.

Workout
Bi's and Tri's
Hammer Curls 55x5/60x5/60x5/60x5/60x5
ez-curls 90x10/90x10/90x10
BB curls 115x8/115x8/115x8
Skullcrushers 120x5/120x5/120x5/120x5/120x5
Rope pulldowns 130x10/130x10/130x10
Tricep ext (1 arm db) 45x8/45x8/45x8

Got almost every set up in weight. hammer's went up 5 pounds to the 60s, ez curls went from 70 (without bar) to 90, bb curls stayed the same and i still struggled with the sets even just for 8. my skulls went up 10 pounds, and i hit all tricep ext's with a 45. the rope pulldowns stayed the same bc it was a different machine at school and i could only go up 20 pounds.

 

[SteelSouth]

Killin' those bi's and tri's, nice work.

 

[evansss]

Killin' those bi's and tri's, nice work.

yeah i noticed my tri's are starting to dominate my arm.. the horseshoe is lovely but i think i may need more of a balance lol.

 

[evansss]

5/13

230 Workout
Legs and abs
Squats 280x5/280x5/280x5/280x5/280x5
Leg ext 190x10/190x10/190x10/
ham curl 165x6, 135x4/ 135x8/135x8
regular crunches 3x50
decline leg lifts 2x20
alt heel touches 3x20

had my squats go up 5 pounds. not that great for legs, but still an improvement. im hitting the increased weight just as easy at the week before too, so my legs are def gettin stronger. i was able to go up another 5 pounds in the leg ext. the ham curl was a different, single axis nautilus as opposed to the dual axis hammer strength, dont know what the difference is in the machines but my weight dropped significantly.

 

[evansss]

5/14
Workout
Cardio and abs

Ran for 1.5 miles at 7.0 mph, walked uphill at 10% at 4.0 mph for 5 minutes then ran at 7.0 mph for another mile. Total 2.5 miles

Reg. Crunches 3x50
Decline leg lifts 3x20
Hanging raises 3x20
Alt heel touches 3x20

 

[evansss]

5/15

Workout
Chest and calves
Flat Bench 285x5/285x5/285x5/285x3/225x5/225x5
Incline Db press 90x10/90x9/90x6
Incline flys 45x10/45x10/45x10
Standing Calves 290x15/290x15/290x15
Sitting calves 450x15/450x15/450x15

Stayed the same weight on flat bench. I havnt been able to hit all my sets with this weight. I think by next week i should hit it for 5. incline went up to 90s from 85 though i didnt hit all 3 sets the weight felt good for being heavier. I kept the incline flys the same, bc by this time my chest was completly shot. Standing calves went up 20 pounds and i was able to hit a full three sets and i went up 40 pounds on the sitting calves though, iwas using a regular leg press instead of the machine.

 

[evansss]

5/16

9:00am- Double egg with bacon n cheese
2:00pm- Sliced deli chicken lettuce tomato honey mustard on a wedge
5:30 Tuna sensations, sundried tomato and basil medley.
Workout
Shoulders and back
DB Milt Press 90x5/90x5/90x5/90x5/90x4
Side lat raise 35x8/35x8/35x8
Deadlifts 335x5/335x5/335x3/335x3/335x3
Seated Row 230x9/230x10/230x8
Lat Pulldown 170x10/170x10/170x6
Pullups 3x5 with 60 pounds of assistance

Got my Milt press up from 85s to 90s and almost hit the complete 5 sets. My side raises stayed the same and i have a feeling they are going to stay at 25 for awhile. My deadlift went up 5 pounds to 335 but after my 2nd set i had no grip and could only hold it for three. i dont think it was a question of my back being able to do it though. My seated rows stayed the same but i was able to squeeze out an extra rep my first set then two extra my second. Lat pulldowns went up 5 pounds though i didnt hit my complete set. And the pullups at the end are still a joke as my back is shot to shit at this point. I'm wondering if they're even worth doing?