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"[D]isciplin[ing] My Body and Mak[ing] It My Slave": My Training Log

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  • "[D]isciplin[ing] My Body and Mak[ing] It My Slave": My Training Log

    Now with the prerequisite # of posts, I can begin my training log!

    Today: BACK/REAR DELTS/TRAPS

    1. v-bar straight-arm pulldowns
    25x20
    40x15
    55x10
    70x10
    85x10

    2. machine pull-ups (kneeling)
    120x10
    90x6
    60x6
    30x4+2 partials

    3. corner rows
    25x10
    50x6
    75x6
    100x16
    125x6
    150x8

    4. 1-arm DB rows
    40x10
    70x6
    100x6
    110x6
    120x10

    5. bent-bar/underhand cable rows
    55x10
    85x6
    115x6
    135x6
    155x6
    175x10

    6. high-cable rear delts flyes
    10x10
    25x10
    40x10

    7. seated DB shrugs
    40x10
    50x10
    60x10

    Awesome workout! Possibly the best bodybuilding-style workout I've ever had!

  • #2
    From Monday:

    SHOULDERS/TRICEPS

    1. cable side raises
    1px10
    2px10
    3px10
    4px10
    5px10

    2. standing military press
    45x10
    95x6
    115x6
    135x6
    155x4; drop: 135x2; drop: 115x2; drop: 95x4

    3. seated DB military press
    40x10
    50x6
    60x6
    70x7

    4. seated 1-arm DB lateral raises
    20x6
    25x6
    30x8

    5. v-bar pushdowns
    40x10
    55x10
    70x10
    85x10

    6. close-grip floor press
    45x10
    95x6
    115x6
    135x6
    155x6
    175x6
    195x6; drop: 175x2; drop: 155x3; drop: 175x4

    7. seated overhead DB ext.
    40x10
    55x6
    70x6
    80x8

    8. 1-arm cross-body pushdowns
    10x10
    25x10
    40x10

    Good workout. Glad to finally be back on track!

    Comment


    • #3
      toss up some basic info: age, height, weight, goals... stuff like that.
      I think 10 posts was the magic number. lol

      Comment


      • #4
        Originally posted by tjoe View Post
        toss up some basic info: age, height, weight, goals... stuff like that.
        I think 10 posts was the magic number. lol
        Age: 31
        Height: 6'2"
        Weight: ~205-210

        In terms of goals, my overall goal going forward is wear size 33 jeans for the rest of my life (at my biggest 42s were tight); currently my main focus is maintaining a 4 day/week training schedule and a healthy, non-cutting diet.

        In my old life I lived for years in a pattern of powerlifting and eat anything insight (forensic nutrition has revealed I was easily clocking 6-8,000 cals/day—2 4x4 animal-style burgers, 2 orders of fries, and a vanilla shake from In&Out was a common PWO meal), and then "bodybuilding" where I essentially went on a super-strict cutting diet and did a boatload of cardio; and then repeating the cycle (for various durations).

        I really want to eat "clean" all of meals and maybe have one or two cheat meals a week.

        I gain weight very easily and my appetite can be enormous, so I'm really shooting to bear a lot of patience and self-control going forward.

        Comment


        • #5
          Will be following. Welcome
          Training Log

          Comment


          • #6
            Will be following this thread, awesome. wish more guys would put up one!
            TEAM QUADRO!!!
            TEAM WOLF!!!

            Comment


            • #7
              Originally posted by CMC191 View Post
              Will be following. Welcome
              Thank you, brother.

              Originally posted by Canis View Post
              Will be following this thread, awesome. wish more guys would put up one!
              Thank you, brother.

              Comment


              • #8
                Rest day today.

                For about a month I was hitting 30 minutes of steady-state cardio on my two days off from weights and HIT-style sprints on the Stairmill after my three upper-body days.

                It's funny: Resting is hard for me!

                Comment


                • #9
                  Been slacking on this log!

                  Trained Chest/Biceps last Friday—nothing special.

                  Comment


                  • #10
                    Saturday: QUADS/HAMS

                    1. leg ext.
                    30x20
                    60x15
                    90x10
                    120x10
                    150x10
                    180x10
                    210x10
                    240x10

                    2. hack squats (knees together)
                    90x6
                    140x6
                    180x6
                    230x6
                    270x6
                    320x12 PR!

                    3. leg press
                    180x6
                    360x6
                    540x6
                    720x12 PR!

                    4. 1-leg ext.
                    30x10
                    60x10
                    90x10
                    120x10

                    5. 1-leg curls
                    20x6
                    30x6
                    40x6
                    50x6
                    60x10

                    6. seated leg curls
                    150x6
                    165x6
                    180x6
                    195x6
                    210x20 PR!

                    7. Smith straight-leg deadlifts
                    50x6
                    90x6
                    140x6
                    180x6
                    230x12

                    Good workout!

                    Comment


                    • #11
                      Inspired by TJoe's latest diet, I'm going to try and hit it hard for the next month and see what changes I can see.

                      AM: CARDIO

                      1. Stairmill: 30 min. @L4

                      PM: BACK/REAR DELTS/TRAPS

                      1. straight-arm pulldowns
                      55x20
                      85x15
                      115x10
                      145x10
                      175x10 PR!

                      2. assisted chin-ups
                      120x6
                      90x6
                      60x6
                      30x6

                      3. corner rows
                      45x6
                      90x6
                      135x6
                      180x6

                      4. 1-arm DB rows
                      60x6
                      80x6
                      100x6
                      120x6

                      5. wide/neutral-grip cable rows
                      40x8
                      70x8
                      100x8
                      130x8
                      160x8

                      6. 1-arm rear machine flyes
                      50x8
                      80x8
                      110x8
                      140x8

                      7. seated Hammer Strength shrugs
                      50x8
                      90x8
                      140x8

                      Good workout—energy down a little from cardio in the morning. Cleaning up diet + cardio should = some good results.

                      Comment


                      • #12
                        Thanks man and good luck.
                        What will the diet look like now?

                        Comment


                        • #13
                          AM: CARDIO

                          1. Stairmill: 30 min. @L4

                          PM: CHEST

                          1. seated cable crossovers
                          20x20
                          30x15
                          40x10
                          50x6
                          70x6
                          90x6

                          2. decline DB press
                          40x10
                          50x6
                          60x6
                          70x6
                          80x10

                          3. flat DB flyes
                          30x10
                          40x6
                          50x6
                          60x6

                          4. machine press
                          70x10
                          110x6
                          130x6
                          165x6
                          195x6
                          225x6

                          5. pec-dec
                          60x10
                          80x6
                          100x6

                          I hadn't plan on hitting weights today, but I had happened to have the time—and had a great workout!

                          Comment


                          • #14
                            ...

                            Comment


                            • #15
                              Originally posted by tjoe View Post
                              Thanks man and good luck.
                              What will the diet look like now?
                              Thanks, brother.

                              I don't have it all ironed out, but my training days will look like today:

                              Pre-Cardio: 2 scp Amino Energy
                              MEAL 1: 380g egg whites (I drink them); grapefruit
                              MEAL 2: ~4 oz (cooked) chicken breast; half package spinach; 2 tbsp grapeseed oil
                              MEAL 3 (Pre-WO): ~400g baked potatoes; 55g maltodextrin; 2 scp Amino Energy
                              MEAL 4 (Post-WO): 55g maltodextrin; 55g whey; ~400g baked potatoes
                              MEAL 5: ~4 oz (cooked) chicken breast; half package spinach; 2 tbsp grapeseed oil
                              MEAL 6: 55g casein; 4 tbsp all-natural PB

                              I don't have a kitchen so my diet is the best this bro/bachelor has come up with so far. A mini-fridge, microwave and grill is all I got. Haha. Plus, I'm gluten-intolerant (medically) and am trying to avoid dairy, red meat and pork.

                              Comment

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