inked's log

[inked1]

Pullinbig's thread in the training forum has inspired my lazy arse to start a log.
I've just had about a week off due to my left AC giving me hell, but its feeling better so i am gonna hit it up tomorrow.
I'm 6 foot, about 245
my goals are to try and compete in an amateur PL comp next year and to drop some fat

 

[pullinbig]

i see why you got the name now.

and no way you 20%. you well below that.

how old are you?

 

[inked1]

28

 

[gottabadrash]

nice sleeve... ive been wanting one for 3 years now... aint got the money

 

[inked1]

After having a bit of time off, it was real hard to motivate myself to get my arse to the gym this morning. I almost piked it, but now that I've been I feel fucking awesome.

I'll include my warmups in these first few posts so you can get an idea of how I am training, and maybe help me fine tune it!
the weights were in kg's, but I've swapped em over for all you seppo's, that's why there are some odd figures there

I was 241.5 on the scales after my morning piss

walk on treadmill for 5 mins

abs-100 or so crunches
lower back- a few arches and extensions

barbell row
bar x 10
88 x 6
132 x 5
176 x 5
220 x 5
242 x 5
242 x 5

chins 22 reps ( took me 5 sets to get there)

deadlifts
bar x 5
132 x 5
176 x3
220 x 3
264 x 3
308 x3
352 x 3
396 x 3
407 x 1
418 x 1

seated incline DB curls
38.5 x 6
49.5 x 5
55 x 5

looking at that, I think I may have done to many warm up sets, I was only expecting to get to 396 as a max today since i was feeling lazy, but it came up so easily, I just kept going

 

[pullinbig]

solid workout.

 

[inked1]

alright, I'm back in the swing of things, in the gym by 5.15
am weight was 238.7
today was bench day, I thought i would take it easy due to the AC injury and just stick to dumbell presses

10 min on treadmill

flat bench db press
44 x 12
55x8
66x5
77x5
88x5
99x8
110x6
121x9 unfortunately thats as high as the db go in my gym

incline db press
88 x 12
99 x 12

dips
3 sets of 12 ( bodyweight only)

flyes
49.5x12
55x12

I am not sure what these are called, maybe rack lockouts

220 x 5
264x5 ( needed spot on last 2)
220 x5

triceps pushdown with rope 3 sets ( 2 x 12, 1 set of matrix)

 

[pullinbig]

looks good.

is this what you were doing?

http://ironaddicts.com/video/515-4lockout.avi

 

[inked1]

thats it pb, but I had the rack set a bit lower( too low I think)

 

[pullinbig]

depends on what you doing them for if they too low or too high.

 

[inked1]

wanted to work more triceps than chest. my partner needs help up the top end too, he is good of the chest , but his tri's are pissweak ( his word's, not mine)

 

[inked1]

day off
just did some abs and lowerback work at home

 

[inked1]

leg day
felt pretty average this morning and no training partner today,so it was hard to keep myself motivated
weighed 241 this morning

squats
bar x 10
132x10
176x10
264x5
308x3
319x1
then a strip set
264x5
220x12
I was fucked after this my, squat sucks arse badly

box squat
220x5
220x5

hammer press
176x12
264x12
352x5

standing calf raises
176x12
264x12
352x12
440x21 (12 reps then rest/pause, 4 reps, rest 5 reps)

my legs are fucked,but I am still disappointed with my numbers.Small steps I guess.............

 

[pullinbig]

a little here and a little there. just keep plugging away.

 

[inked1]

had today and yesterday out of the gym.Did a 1/2 hr jog yesterday
walked for 30mins this morning, and might go for a walk after dinner tonight

my fucking legs are still killing me after saturdays workout

 

[inked1]

treadmill 20min walk
legs were still sore so I opted to try rack pulls instead of deads today. they were sweet, you could really feel them hitting the lower back
TBar
44x12
88x12
132x12
176x5
176x5
176x5
chins x 21 (over 3 sets)

rack pulls
132x12
220x8
264x8
308x6
352x6
396x4
396x4

seated row
2 sets of 12

incline db curls
38.5x12
49 x 6
55x 5
55x5

went for a half hour walk in the evening

 

[inked1]

went for half hour walk
tomorrows chest and tris
still gonna stick with the DB's for one more week. Hopefully I'll smash 3x8 with the 121's

 

[inked1]

had a shit night's sleep, woke up with a bit of a cold
warmed up on the treadmill, then did some light core work

DB flat bench
I did heaps less warm up sets this week
8 x 121 ( needed a spot on the last 2)
4 sets of 5 x 121
well I didn't hit my goal of 3 sets of 8,maybe cause I was a bit sick. Last week I smashed 9 reps at 121 ( for one set), but I had had the previous week off.
next week I'm going back to BB bench

incline db
12 x 99
? x 99 ( was going for 12 but failed after 7, had to rest then did 4 and failed, then 3 and 3)

3 sets of dips

4 sets of pushdowns

started doing some flyes but my shoulder started to give me grief so I called it a day.

I've got the day off, so hopefully I'll get some rest and be sweet to go for squats tomorrow

 

[inked1]

I have had a fucking cold for two weeks or so now.I haved missed heaps of workouts but am finally starting to feel better. I have been so lethargic and had no energy at all, my poor dog has only been out a few times over the last few weeks, normally she gets walked at least once a day.

I took both dogs out for a light run this morning and felt ok. Will try the same tomorrow and then hopefully hit the weights on Wed. My weight has stayed the same but i feel weak, soft and pudgy. I can't wait to feel better.

 

[inked1]

finally feeling better
had a light workout yesterday ( bench and squat) and today did back.

I felt suprisingly good
bent over BB row
warm up then 3 sets of 5 x 264


deads
220x6
264x3
308x3
352x3
396x2
418x1
440x1 new pb
451(failed)


hammer high row
4 sets progressively heavier ( 12,8,6,4)

DB incline curls 3 sets

feel great after finally having a decent day again. was suprised to get a max on the deads, fucking stoked!!!