View Full Version : Shanes first workout log! Time to get swole!
02-26-2011, 03:23 PM
Alright I thought I'd start my first ever log! Figured it'd be a good idea to actually track my progress from now on lol.
Started lifting April 09 for the first time..lifted until sometime in august of 09 then i had to stop for football and basketball, didn't get to start back until april 10'! was a big break, but started back and i had to stop again beginning of this past november 10'..just started back about 2 weeks ago so im a bit weaker than i was, but w/e let's get it!
Split is as follows:
Mon: Chest/light tri(by light i mean low volume, about 4 sets total for a single tricep exercise)
Tues: Back/light bi(same as above)
Thurs: Arms(Actual full volume bi/tri workout)
Main goal is hypertrophy..I'm trying to get as big as possible before i decide to cut for the summer..im thinking mid-april, maybe beginning of may. Then i will cut for maybe 1-2 months until i get to where i want and continue to clean bulk again until the next spring.
221 lbs as of yesterday
02-26-2011, 03:33 PM
I figure'd I'll go ahead and post my leg workout from Friday since i actually remember that one.
-365x4(Was very close to failure)
-315x8(Wasn't very hard at all)
Leg Press:(I'm not sure of the the weight of the sled so I'll just post the weights i put on)
-2x 100 lb plates on each sidex20
-2x 100 lb plates and a 45 lb plate on each sidex15
-2x 100 lb plates and a 45 lb plate on each sidex12
-2x 100 lb plates and a 45 lb plate on each sidex10
Leg extensions machine:
Just to burnout at the end
It went good. Squats are coming back up really quickly and I'm loving it. I'll admit though I don't go as hard on legs as i should, I just don't enjoy doing it as much as other body parts, but it's definitely growing on me.
02-27-2011, 08:16 PM
Just gonna say, i HATE waiting all weekend to get back to lifting! I just get an itch everyday to hit the weight but i have to resist.
But I'm so ****in pumped for chest tomorrow :D
02-28-2011, 01:42 PM
Chest/light tri day! Weighed 223 today, still gaining weight, still alot weaker than before though.
Flat db bench press:
40sx10 for a warmup
90sx4.5(failure trying 5th rep)
75sx7.5(failure trying 8th rep)
Incline db bench press:
60sx7.5(failure trying 8th)
50sx9.5(failure trying 10th)
Bw+90 lbsx5(failure, couldnt even get up at all for 6th)
Bw+45 lbsx9(failure trying 10th) Drop set to just body weight for 5 reps
Incline Pushes superset with Incline Flys: (Incline pushes is an exercise where you have the dbs in a neutral position like you're doing flys..have them in the center of your chest touching, and just press them like that..like a moving isometric. Hits the inner chest really hard and in this case Inner-upper chest..also just for some more upper work.
30sx14 for both exercises
40sx7(incline pushes) 40sx9(Incline flys)
50sx5(failure, incline pushes) 50sx7(failure, incline flys)
55sx8(Only did Incline flys for this last set, hit failure)
Seated overhead db extensions:
80x7(failure, had a longer rest period on this set, like 3-4 mins because i helped spot a guy then he started talking for a bit, so i went back up in weight some)
Notes- Overall a bad workout. Flat db bench is up a little bit from last week, weighted dips are also up, and working up the volume on the inline pushes/inline flys so improvement there, but DOWN on the incline db press.
Was a bad workout though, because it was hitting my shoulders way too hard on the presses..last week i felt everything completely in my chest and my shoulders never interfered..this week for some reason with the same form on everything my shoulders started really getting worked on the flat bench which kept going on the incline bench and hurt my performance..not really sure why it did this all of a sudden..hopefully it doesn't happen anymore
Also still not up to where i was at all, but it's getting there slowly
02-28-2011, 07:41 PM
kk grubbed about 23-24 hot wings from macadoos wing night
that's at least like 1500-1700ish calories...150+ grams of protein
that's AT LEAST a total of 4k cals for the day..i think at least 4500 though..could be a bit more, not 100% though
03-01-2011, 02:53 PM
Back/Light bi day! Weighed 224 today
365x3(Pretty much failure, i felt like i could've have got another rep..or it would've been awful form)
315x7(pretty much failure, same as above)
Close grip chins:
Bwx5(failure, then jumped up and lowered myself slowly on the negative only 3 times)
Wide Neutral grip lat pulldowns:
I don't know the real weight on these..It's numbered from 2 to 20 each other one, but like the 10 one isn't 100 lbs the 20 one isn't 200 lbs etc..I weigh 224 and i can put it on 18 and just hang from the bar full weight and it doesn't budge, so..ill just put the number that's on it.
On 9th platex10
On 11th platex9
On 14th platex6(failure)
On 11th platex7(failure)
1x 45 lb platex10
2x 45 lb platesx10
3x 45 lb platesx9
3x 45 lb plates and a 10x8(failure)
2x 45 lb plates and a 25x9(failure)
1-Arm bent db rows:
70x10 each arm
105x6 each arm(failure)
90x8 each arm(failure)
80x10 each arm(failure)
Notes- Overall felt like a pretty good workout. Up in just about everything from last week. Sucks about my pullups/chinups though..i used to be able to get 8-12 per set, but i guess since i've gained so much weight lately from grubbin I can't anymore. Also I want to add some weighted lower back extensions at the end, but I'm sooo tired from this workout at the end I'm just ready to leave lol
Also still weaker than normal but it's coming...it's really strange though actually...I'm at my biggest right now everywhere, but weaker than i used to be haha..doesn't make sense..and It's not from fat either. Guess I'm not complaining though!
03-01-2011, 08:03 PM
mmm..was somewhere around 3k or 3.5k cals for the day...if i had to guess..then just went to eat a chinese buffet for 5 bucks and it's good as hell..dear god at least 1k+ cals haha...always gotta hit that 5k for the day :D
will eat a bit more now
nom nom, gettin big bros
03-02-2011, 02:38 PM
Shoulders/traps today! Weighed 224 today as well... First day i didn't gain weight :(
Seated barbell press:
Seated Db lateral raises: (Do these like Jay cutler, it's where i got them from)
Standing db lateral raises:
Face Pulls: (Not sure the real weight on these since it's a cable machine..it's numbered down to 15 and that's it..that might be 150 not sure, so I'll just put the number on the plate)
On 8th platex12
On 10th platex12
On 12th platex12
On 13th platex9(Failure)
-Meant to go to failure more on these but needed to use more weight
Behind the ass shrugs:
Notes- Overall felt pretty good. Although I've done barbell presses a total of like 4-5 times ever, I've been doing seated db press basically always but i thought I should give these a try since my shoulders are my weakest body part and grow the least, i might as well try something different that alot of people swear by.
Also haven't done shrugs much either..always skipped them and now my traps are kind've small for me so it's time to get on those lol
03-02-2011, 02:44 PM
Also just gonna leave this here i suppose..pics taken since the log..also just measured the other night..im at my biggest, BUT good amount weaker than i used to be? doesn't make sense lol my size gains are outpacing my strength gains BY FAR at the moment..not gonna complain though haha
Sittin at 45" Chest, 54" shoulders, 26.5" legs, and 17" arms at the moment!
-Wasn't fully flexed right here..or fully posed i guess so not as wide as it would've been but that's ok lol
03-03-2011, 04:47 PM
Bi/Tri day today..Weighed 226.8 today! Made up for yesterday gaining no weight i guess
Straight barbell curls:
Weighted Dips: (Close grip, elbows tucked, on chest day it's wider grip elbows flared)
Bw+ 2x 45 lb platesx4(Failure)
Bw+45lb plate and a 25lb platex6(Failure)
Alternating db curls:
Close grip bench:
185x5(Failure) + 3 forced reps so 8 reps total
Cable curls: (Not sure of the real weight on these..on cable machine numbered down to 15 plates, so ill put the number on the plate)
Skull Crushers: (not sure of the weight on these either..use the Ez-bar so maybe 15 or 25 lbs?
Ez-bar with 25s on each sidex12
Ez-bar with 35s on each sidex7(Failure)
Ez-bar with 25s on each sidex8(Failure)
Ez-bar with 25s on each sidex10(Failure) Guy started talking to me so i got an extra minute rest so i could do more reps
Notes- Felt great today..Strength is up from last week, Pump was great like always..not anything really else to say i guess
03-03-2011, 08:26 PM
Also, forgot to state this earlier in the week :/
started taking creatine again tuesday of this week..just figured i might as well for this month while im bulking, maybe help with some strength gains and recovery..
will probably gain a quick 5ish pounds from water due to this here in the next week or so lol
03-04-2011, 02:48 PM
Leg day today! Weighed 229!
2x 100 lb plates on each sidex10
2x 100 lb plates and a 45 on each sidex10
2x 100 lb plates and 2x 45s on each sidex10
Laying leg curls
Calve Raises (Pretty much standing, weight goes on the sides on both sides, hard to explain lol)
2x 100lb platesx10
2x 100 lb platesx10
2x 100 lb platesx8(Failure) Went really slow on this set..extra slow...like 6 second negatives, held the stretch position for a few seconds each time, the peak part of it etc
Notes- At first I thought today would suck, because my knee was hurting a bit..well both knees in warmups..even during my sets but it started feeling a bit better and it all went good..squats felt strong and are coming up fast..365x7 was a pr..everything is up, legs were so pumped/tight..feelsgoodman.jpg...still want to add more volume to the leg day but i just hate working legs so bad i can't bring myself to do it :(
03-05-2011, 10:29 AM
don't know how to embed but there's the 365x7 squat video!
03-07-2011, 02:10 PM
Chest/Light tri day again! Weighed 230!
Flat db bench press:
90sx7(Failure at 4x then 3 more forced reps)
Incline Db bench press:
75sx5(Failure then had a couple forced reps)
Weighed Dips: (Wider grip, leaning forward, elbows flared)
Bw + 1x 45 lb platex8
Bw + 2x 45 lb platesx4(Almost got 5th, couldn't lock out though, failure)
Bw + 1x 45 lb plate and a 25 lb platex6(Failure)
Bw + 1x 45 lb platex6(Failure) Dropped weight then got 4x more at bw(Failure)
Incline Pushes Superset with Incline flys:
Seated overhead db extensions:
Notes- Today felt much better than last week..My shoulder didn't feel sooo overly worked like last week for some reason so it felt more comfortable..it started feeling a bit like that but was later on during the workout not so early. Still weaker than i used to be, but it's still coming up so it's all good. Pump was amazing like always, felt good.
03-07-2011, 04:15 PM
Also notes on diet..been eating at least a good 5k cals a day still everday..even on the off days..feel bloated most of the day not gonna lie but i've kinda got used to it lol
03-08-2011, 03:22 PM
Back/Light bi day! Weighed 231.8!
Completely switched it up today. Had NEVER done rows first always pullups/pulldowns and i wanted to try this for a bit see how my back looks after awhile so we'll go with it.
Bent Barbell Rows
Low Cable Rows (Not sure on the real weight on these again, just numbered down)
Wide grip pullups (Had to do some assisted sadly, i used to be able to do pullups pretty good but i gained so much weight fast i can barely do any Bw ones..especially after all this)
On 6th plate downx6(Failure)
On 8th plate downx6(Failure)
On 11th plate downx8(Failure)
V-Grip Pulldowns (Don't know real weight, so just number of plate)
14th platex7(Failure, a few forced reps)
Rack Pulls (From mid-knee)
Lower back extensions
Close grip barbell curls
Notes- Today felt good, tried something new(doing rows first) and it felt great, so I'll go with that for a bit and see how it goes. I didn't think waiting so long to do rack pulls/deadlifts would make such a difference on the weight but it definitely did..lowered it a good amount, but then again im trying to bodybuild not really powerlift so it's ok i guess. Also I'm for sure when i cut down here soon for summer and lose some weight actually I'll go back to being able to do upward of 10-15 Bw pullups, that'll be good.
03-09-2011, 01:45 PM
Shoulders/traps today! Weighed 231.8 as well! Didn't gain weight today :(
Seated Barbell Press:
135x4(Almost got the 5th one, couldn't lock out though..failure)
Seated Lateral Raises: (Start with the weight under my legs leaned forward just a little bit then come up with the weight and lateral raise it like normally..uses a little bit of momentum, same exercise as last week just explaining it a bit for people)
Standing lateral raises:
Face Pulls: (Not sure exact weight again, just plate numbers)
Behind the ass Bb shrugs:
130sx6(Failure, highest dbs our gym have)
Notes- Workout felt great, I think I'm up in weight on pretty much everything. Shoulders had a big pump going etc...now if i could just get em to grow i'd be happy as hell!
03-10-2011, 04:39 PM
Bi/Tri day today! Weighed 234!
Straight barbell Curls:
Weighted dips: (Close grip, vertical, elbows tucked)
Bw + 45lb platex10
Bw + 2x45lb platesx3(Failure, don't know how i couldn't get more)
Bw+ 45lb plate and 25lb platex5(Failure, again don't know how i couldn't get more)
Bw + 45lb platex10(Failure)
Alternating Db Curls:
Close Grip Bench:
Cable Curls: (Don't know real weight, just number of plate)
Skull Crushers: (Don't know weight of Ez-bar)
Ez-bar +25s n 5sx10
Ez-bar +25s n 10sx6(Failure)
Notes- Didn't feel all that good today..felt extra bloated...also i was having some pain like in my upper forearm..or well like the other side of my elbow..not sure why, tendonitis or something maybe? I was having it through the day, and then as i started curling it got pretty bad.. Also dips got weaker some how :( .... I did get heavier so it could be that lol..
03-12-2011, 10:43 PM
ok well skipped fridays workout..we left pretty early to go to that spring massive, rave thing lol..like 1 or 2 so i didnt go to school.. i COULD'VE lifted before if i really wanted but it was leg day..for one i don't give a **** about legs..27" legs is enough for me lolz..also having sore legs for 8 straight hours of raving=****ty, couldn't have that
so will hit legs next friday i suppose, and continue on this week
actually this week is different..im trying to like overtrain myself for this one week, hit everything with ridiculous sets probably even twice a week..then take next week fully off since it's the end of my bulk..might as well have a deload it's been awhile with alot of sets to failure and **** etc anyways..next week since it's the deload week ill start doing some cardio and slowly taper down my calories since the next week i will be fully cutting!
03-13-2011, 08:20 PM
also going to note..i haven't been eating too much this weekend for the first time in awhile..feels good not to be bloated to hell but not good cause ill probably have lost a bit of weight! friday partied all night and drove for hours so didn't eat much at all then..like 2 meals not even huge ones at that..saturday didn't get back till late then went out again so had 2-3 meals not even all that big either..today didn't do too much just didn't eat that much..if i had to guess around 3500 calories which is probably right above maintenance..i think ill go make some food real quick to bump that up to 4k+ for today at least so one day this weekend wasn't bad on the cals
anyways will start back tomorrow with 6k cals a day..bumping them up extra this week since im going to go crazy on the volume and just everything
03-14-2011, 02:54 PM
Chest/Light Tri day today! Weighed 232! lost 2 pounds was because i didn't eat too much over the weekend and raved for 8 hours on friday night with no food :/ feelsbadman but was worth it
also this is the week I'm trying to overtrain myself(just 1 week) so i can't even remember everything i did or the exact weight with doing 42 total sets for chest..ill just put down what i can remember..on the things I am putting down, the reps might be just a rep or 2 off i can't remember completely but it's definitely within 1-2 reps.
Flat Db Press:
Incline Db Press:
Bw + 45lb platex6
Bw + 45lb plate and a 25lb platex5(Failure)
Bw + 45 lb platex6(Failure)
Bw + 25 lb platex8(Failure)
Bw + 25 lb platex7(Failure)
Incline Pushes: (Neutral grip, dumbells touching in the center of your chest, and you just press them like that)
Don't remember these. I did 6 sets, 4-5 of which were to failure.. the weights ranged from 25s-55s is all i do remember..reps were always 7+
Seated chest press: (Pushes outwards while you sit upright)
Don't remember at all the weights i used on this, plus it's a machine..i went pretty high reps..like 12-15 on most sets.. I believe all 6 sets were to failure
Notes- Felt good today, chest had a GREAT pump going..was tiring as hell though! Good thing I'm only doing this for a week.. I'm sure it'll be worth it though.
03-19-2011, 09:39 PM
Ok had a good week of training super high volume
was really tiring but now a deload follows
anyways didn't wanna post all the workouts cause they were so long..just some highlights though
chest day already posted..shoulders hit 35s on seated lateral raises for 7 on like the 5th set of em..after presses etc..never done that much felt good..face pulls did the whole stack for 10..did weighted dips on arm day +90 lbs and my weight(230 something) for 6..was stuck at 3-4 like 3-4 straight weeks..hit 245x7 or something on barbell rows as well
missed leg day again though, had **** to do..will get back to it soon though..anyways wanted to update with measurements since my bulk is now completed and compare it to when i cut..will also post some pics probably from this past 1-2 weeks(ones i already hadn't)
Legs(Right in the middle, flexed)- 27.75"
anyways will start posting back in this not this week..but the next when i fully start my cut..will be changing the workout a bit as well..might post this week some though as to what kind've cardio im doing
03-19-2011, 09:40 PM
proof of arm size :P
last time i posted the one at like almost right at 17" ..people cried about it being angled saying it'd be like 16.5" or some **** if that if it was straight..
this one is more straight so there you go(to the haters)
03-19-2011, 09:43 PM
also here's a relaxed front pic..im a bit higher on the bf% as you can see so it's def time for a cut..im sure ill look much bigger too and shoulders will have some pop so i can't wait
also this back pic
i can really tell i put on some fat here..my hips look much wider..takes away from the v-taper so bad..i still have some definition there so not so bad..also shoulders got bigger from what i can tell(thank god) and back looks bigger/wider..when i cut i have a feeling the v-taper will be nasty(im hoping)
03-22-2011, 01:00 PM
Well this week is a deload week. I'm gonna start doing cardio trying to get in shape and burn some cals this week..diet isn't gonna be really strict but it'll be less calories than usual..then next week it's all out on the cut, lifting heavy etc
I ran about 2 1/2 miles and did a 4 sets of a circuit with a friend(that's like all he does is circuits) nonetheless though 2 1/2 miles after gaining alot of weight and not running in soo long was killer..i thought i was gonna die haha..hopefully it'll get easier soon
and today I'm probably gonna hit up the gym for a bit run 1-2 miles, lift light something..maybe some circuits.. then im gonna play some basketball for around 1 1/2-2 hours after that!
03-23-2011, 08:17 PM
Played alot of basketball today for cardio.. At the gym played for awhile, then went and had a light arm workout..got a good pump and whatnot, then later in the day balled for a couple hours at the rec center..so good cardio today..also weighed 226 today! coming down in weight..probably mostly just water at this point..
also ate a bit more than i liked to today but i was so hungry..this week is still just the take it easy, slowly ease cals down week so not a biggie but i def need to bring it down for next week and get the diet more strict as this week goes on
03-25-2011, 05:11 PM
Alright today, played basketball before lifting again lol..then went and did a light/low volume chest/back workout..only went to 185 for bench and just did pullups for back..then ran about a mile..after that did a little bit of HIIT on the treadmill..prob 10 mins worth..then got on a bike and did about 10 mins worth of HIIT there as well and that was it for today..i can't WAIT till monday and i can start lifting heavy as well and i get stricter on the diet to really see results..im hoping as i shed Bf i can gain some strength as well since ive never trained for it and will be
03-27-2011, 03:14 PM
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03-28-2011, 02:04 PM
Kk back to lifting, deload over finally etc, now officially cutting.
Flat barbell bench:
225x4 (Failure, +1 forced rep for a total of 5)
Incline Db Bench:
Then for cardio,
Low intensity on a bike for 23 minutes.
Then did HIIT around the track for a mile..on the gym track it's 12 laps=1 mile. Did Sprint 1 lap, walk 1 lap, repeat.. for a mile
then did some jump roping for about 5 mins.
03-28-2011, 02:14 PM
Nice benching dude! I can't wait until I can bench 2 plates, lol.
03-28-2011, 04:20 PM
Nice benching dude! I can't wait until I can bench 2 plates, lol.
ah thanks bro
you'll get there soon enough just keep hittin it hard
03-28-2011, 04:40 PM
also i think im gonna make a new log in the Teen logs lol, just makes more sense as i am a teen..and just forget this one