i like lincoln logs [Archive] - Bodybuilding.com Forums

l3urney

01-07-2009, 01:22 PM

the burney workout log.

i hope i use this

Diet

Stuff like this

http://i64.photobucket.com/albums/h171/l3urney/88cf21020a3a.jpg

Vitamins!

http://i64.photobucket.com/albums/h171/l3urney/526fdd94abcd.jpg

AM
1 AST Multi
1 Fish oils 1000mg concentrate/300mg Omega-3 fatty acids
1 Glucosamine/MSM 1500mg each

PM
1 AST Multi
2 Fish oils 1000mg concentrate/300mg Omega-3 fatty acids
1 Glucosamine/MSM 1500mg each

FOOD/supplies/i love costco

http://i64.photobucket.com/albums/h171/l3urney/b6b7837e6a56.jpg

Split!
Chest/Shoulders/Tris
off
Back/Bi
Legs
off

Split always subject to change.

l3urney

01-07-2009, 01:36 PM

Wednesday 1.7.2009: Chest/Shoulder/Tri

First workout back from xmas break
kinda tired.
felt good about the workouts over the break.
hardcore skiing = intense leg workout

Pre W/O: Power Pump 7 Exotic Fruit

incline DB press
75 x 12
85 x 8
75 x 10
65 x slow burnout

seated push press widegrip
180 x 12
200 x 10
200 x 8

seated push press narrowgrip
160 x 15
180 x 10

seated incline cable flys
60 x 12
60 x 10
60 x 8

tricep pulldown
13 x 12
13 x 10
13 x 12

db military press (super setted between exercises)
35's x 12
35's x 12
35's x 12
35's x 12

huge pump.

l3urney

01-08-2009, 01:41 PM

Thursday 1.8.2009 : back/bi

Didn't really do much direct bicep work..
was mad hurtin' from all the back compounds.

Pre W/O: 1 GAT JetFuel capsule, 1 Extreme Ripped Force RTD (drank before/intra workout)

Pullups! widegrip handles
bw x 20
bw x 20 (first time i've ever done 20 widegrip twice in the same workout :) )
bw x 15
bw x 12

Pullups! narrowgrip handles
bw x 20
bw x 15
bw x 15

shoulder raises
155 x grip failure
Laying face down on an incline bench palms in elbows out back exercise deal
15's x 15

aussie pullups w/ feet elevated on bench
bw x 15
bw x 12
bw x 12

7/7/7 curls
25's x 7/7/7
25's x 7/7/7

inner bicep curls

25's x burnout

bolded done between pullup sets

tired and sweaty.

lovin' the pump.

l3urney

01-09-2009, 04:32 PM

Friday 1.9.2009 (6month bday): legs

L5 started hurting after first squat set,
core work asap.

Pre W/O: 1 GAT JetFuel capsule, 1 Redline Xtreme, 1 Ripped Force intra

Squat
135 x 10
275 x 10
305 x 10
315 x 6

Lunges w/ 55's between squats

light abs between 275/305/315 (light abs help my lower back pain go away between sets when I have it)

Exercise ball squats

bw x 10
bw x 8

back hurts, **** this, going home to eat.

l3urney

01-11-2009, 02:11 PM

Sunday 1.11.2009: Chest/shoulder/tri

great workout

Pre W/O: 1 GAT JetFuel capsule 45 min prior, 1 Power Pump 7 10 min prior, 1 Extreme Ripped Force intra

DB military press
35's x 12

DB bench press
65's x concentrated

Incline DB bench
65's x 12
75's x 10
85's x 8
65's x concentrated

seated push press widegrip
160 x 15
180 x 12
180 x 10

seated incline cable flys
60 x 15
60 x 12
60 x 10

dips
bw + 45 x 15
bw + 70 x 12
bw + 80 x 8

tricep vbar pulldowns
130 x 12
140 x 10
140 x 10

Standing low cable Delt Raise
20 x 15
30 x 10

tricep high cable pulldown, one armed
60 x 6
50 x 8
50 x 8

*Bolded circuited between Blue

*Green circuited together

Rhankfer

01-11-2009, 02:48 PM

http://i64.photobucket.com/albums/h171/l3urney/88cf21020a3a.jpg

eeeewww

you actually eat those?

l3urney

01-11-2009, 02:58 PM

eeeewww

you actually eat those?

duh

stolen perkins plate ftw

l3urney

01-12-2009, 08:52 PM

Monday 1.12.2009 : back/bi

Didn't really do much direct bicep work once again
back compounds exhaust

Pre W/O: 1 Power Pump 7, 3 scoops Orange Xtend intra

Pullups! widegrip handles
bw x 25
bw x 15
bw x 15
bw x 12

Pullups! narrowgrip handles
bw x 15
bw x 15
bw x 15

shoulder raises
135 x burnitout

Laying face down on an incline bench palms in elbows out back exercise deal
15's x 15
17.5's x 15
17.5's x 15

aussie pullups w/ feet elevated on bench
bw x 12 wide
bw x 12 regular
bw x 12 wide

7/7/7 curls
30's x 7/7/7
30's x 7/7/7

Lat pulldowns
widegrip
110 x death
hands together
120 x death

shower/time to gain an appetite/eat

vilarkid_16

01-12-2009, 10:07 PM

I have a question.
Are you Flexing in your profile pictures?
Your not that many pounds heavier than me[I know I weigh more than 160 now and I am fairly lean]
Yet you look way hooger than me.
Low Body fat?

l3urney

01-13-2009, 12:21 AM

l3urney

01-13-2009, 02:43 PM

Tuesday 1.13.2009: mother****inlegsday

PERSONAL ****ING BEST! : )

Pre W/O: 2 Champion Wipeout capsules, 1 Power Pump 7, 3 scoops xtend intra

light abs

Squat
225 x 10
295 x 10
325 x 8
345 x 6

light abs

345 by ****ing SIX. first time attempting over 3 plates since suffering Spondylolysis on my L5 vertebrae on May 5th, 2006, roughly 2 1/2 years ago.

l3urney

01-13-2009, 02:58 PM

http://i64.photobucket.com/albums/h171/l3urney/ce4c8df6e7db.jpg

Weight as of January 13th, 2009.

Socks/Boxers/Phone

l3urney

01-13-2009, 06:05 PM

sooo hooongry

http://i64.photobucket.com/albums/h171/l3urney/5bcfdb518157.jpg

l3urney

01-17-2009, 06:48 PM

Wednesday the 14th did chest/shoulder/tri
Thursday the 15th did back/bi
Friday the 16th off
Saturday the 17th did chest/shoulder/tri

was gonna squat and have another leg day, but somethings going on under my right foot.

it's these bumps/ scar lookin thing and it's bleeding sometimes : (

will upload pics of it tomorrow.

it won't keep me from missing another leg day.

l3urney

01-20-2009, 04:47 PM

Sunday the 18th legs

Squat
225 x 12
315 x 12
385 x 3 (wanted 4, didn't try 4th rep, rushed the set)

Front squat
205 x 12
205 x 10
205 x 10

Lunges
burnout x 55's

standing on exercise ball squats
bw x 5

standing on exercise ball
bw x til i couldn't anymore.

Monday the 19th off

Tuesday the 20th i did back bi/ light tri (debating new split)

Widegrip Pullups

bw x 20
bw x 15
bw x 15

Narrowgrip Pullups

bw x 20
bw x 20

standing concentrated curls
30's

ez bar curls
60

back flys
17.5's

tri 1 arm pulldowns
70

everything circuited together.

l3urney

01-20-2009, 04:51 PM

I'm starting a sponsored log soon!

I WILL squat max at least 4 plates before beginning the log to try and gauge that form of progress.

we'll see what happens. : )

l3urney

01-21-2009, 06:39 PM

Wednesday the 21st Chest/shoulder/tris

incline db press
65 x 12
75 x 12
75 x 10

i need a lifting partner.. too hard to increase db incline without one..

seated db military
35's x 12

seated push press
180 x 12
190 x 10
200 x 10

dips
bw + 45 x 15
bw + 45 x 12
bw + 45 x 12

seated incline cable flys
60 x 12
60 x 12
60 x 12

1 arm tri pulldowns + Standing low cable Delt Raise

done together...

i need to bring a notebook to the gym and just write **** down in the locker room

would be so much easier.

ASU_sophomore3

01-21-2009, 06:43 PM

Going strong man, lot of weight.

What gym do you go to?

l3urney

01-21-2009, 06:55 PM

Going strong man, lot of weight.

What gym do you go to?

mountainside in mesa, you?

ASU_sophomore3

01-21-2009, 08:54 PM

asu rec center/24hr fitness

l3urney

01-21-2009, 09:03 PM

asu rec center/24hr fitness

if you're ever in mesa n wanna lift shoot me a pm.
mountainside lets you take in ppl whenever you want, no buddy passes or anything.

ASU_sophomore3

01-22-2009, 11:51 AM

dude, thats badass. asu's gym is 10/guest and 24hr just gives you 2 guest passes a month.

where at in mesa? maybe we can lift after my classes sometime.

l3urney

01-22-2009, 05:16 PM

dude, thats badass. asu's gym is 10/guest and 24hr just gives you 2 guest passes a month.

where at in mesa? maybe we can lift after my classes sometime.

it's on brown and greenfield.

i don't know directions very well out here so i got a gps haha.

l3urney

01-23-2009, 02:59 PM

Friday 1.23.2009: legs

Pre W/O: 1 Redline Peach Mango, 1 Ripped Force intra (didn't drink it all, started getting nasty)

Squat
225 x 10
315 x 8 (could have kept going)
365 x 5
315 x 8

Lunges w/ 55's after squats
these were ****ing killers

leg press ( 2 100's + 4 plates each side)
760 x burnout
760 x burnout
760 x burnout

felt like dying.

l3urney

01-23-2009, 03:00 PM

note to self, new split needs to include conditioning day.

l3urney

01-26-2009, 02:26 PM

Saturday the 24th off

Sunday the 25th did chest/shoulder/tri

****ing great workout

Monday the 26th did back/bi

another pump buster.

back to school.

l3urney

01-27-2009, 02:32 PM

time to go get my squat on.

bb soon.

l3urney

01-27-2009, 03:34 PM

Tuesday the 27th legs

Squat
225 x 12
315 x 12
365 x 5

at this point my lowerback is toast.

get off your ****ing ass and do ****ing inner core work.

Lunges
burnout x 45's

stretched for like 15 minutes after.

ss4vegeta1

01-28-2009, 11:45 AM

I'm in good luck bro.

l3urney

01-28-2009, 03:50 PM

Wednesday the 28th Chest/shoulder/tris

incline db press
65 x 12
75 x 10
85 x 8
90 x 6

seated push press wide grip
180 x 12
180 x 10
200 x 10

seated push press medium grip
180 x 12
180 x 12

seated push press narrowgrip
180 x 10
180 x 10
180 x 8

dips
bw + 45 x 15
bw + 45 x 12
bw + 45 x 12

seated incline cable flys
60 x 12
60 x burnout
60 x burnout

Tricep One arm pulldowns
70 x 10
70 x 10
60 x 12
60 x 12

V bar Pulldowns
140 x 12
140 x 10
140 x 8
140 x 8

Standing low cable Delt Raise
30 x 12
30 x 12
20 x 10
20 x 10

Red circuited together
Blue circuited together.

StevenNevets

01-31-2009, 10:31 AM

suscribed brah!

l3urney

01-31-2009, 06:58 PM

Thursday the 29th did back/bi
Friday the 29th did a married chick
Saturday the 30th did chest/shoulder/tri

StevenNevets

01-31-2009, 07:30 PM

Thursday the 29th did back/bi
Friday the 29th did a married chick
Saturday the 30th did chest/shoulder/triseriouly? ; 0