Im 22, 6'4 205 about 16 % bf, 35 inch waist and have been lifting for about a year.
My workout partners log is
http://forum.bodybuilding.com/showth...#post574853191
I do a 3 day split, Mon = Upper body (freeweight focused), Wed = legs, Fri = Upper body (machine focused)
still bulking atm with about 4 k calories / day of which 250 + are from protein..
All lifts are in kg unless otherwise mentioned
Monday November 15th
Bar Bench 90x6
DB Bench 32x8, 32x7
Flies 19x12, 22x12
Machine Flies 85x5, 80x6
Skullcrushers 40x9,40x5
Close Grip Bench 60 x 6
Weighted Dips 20x5, 20x3
Weighted Back Grip Pullups 20x8
Front Wide Pullups 12,8
Seated Row 75x12,80x10
Lat Pulldown 85x7
Seated Smith Shoulder Press 65x6
Standing Military Press 55x7
Seated DB Shoulder Press 22x11, 22x7
Standing Smith Trap 105x7,105x5
Standing Smith Row 65x6, 65x5
Preacher Curl 40x8, 40x5
Weighted Incline Situps 2x40x15
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Results 1 to 13 of 13
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11-15-2010, 10:16 AM #1Registered Peon
- Join Date: Oct 2009
- Age: 35
- Posts: 1,117
- Rep Power: 9242
Ticklemypeons journey to strength and aesthetics
02/11/14 Lift : Bodyweight Ratios:
Bench : 1.2 GOAL: 2
Squat : 1.86 GOAL : 2.5
Deadlift : 1.86 GOAL : 2.5
Seated Press : 1 GOAL : 1.5
Bodyweight Excercises:
Pushups : 52 GOAL : 100
Chinups : 22 GOAL : 40
Pullups : 20 GOAL : 35
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11-17-2010, 07:56 AM #2Registered Peon
- Join Date: Oct 2009
- Age: 35
- Posts: 1,117
- Rep Power: 9242
Wednesday Nov 17th - Leg Day
Highlights:
225 x 6 freeweight squat
265 x 6 deadlift02/11/14 Lift : Bodyweight Ratios:
Bench : 1.2 GOAL: 2
Squat : 1.86 GOAL : 2.5
Deadlift : 1.86 GOAL : 2.5
Seated Press : 1 GOAL : 1.5
Bodyweight Excercises:
Pushups : 52 GOAL : 100
Chinups : 22 GOAL : 40
Pullups : 20 GOAL : 35
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11-20-2010, 06:52 AM #3Registered Peon
- Join Date: Oct 2009
- Age: 35
- Posts: 1,117
- Rep Power: 9242
Fri Nov 19th - Upper Body
seated shoulder press: 60x8, 64x5
reverse fly: 12x12, 14x12
Lat pulldown: 90x6, 80x12
Seated Row: 80x12
Cable shoulder raises: 20x7
Cable crosses: 45x12
Reverse bar curl: 2x25x12
Machine Fly: 80x8
Machine Trap: 100x12
Standing Smith Rows: 2x35x8
Machine S. Curls: 25x12,25x8
Preacher curl: 2x32x11
93 kg, 35 inch waist02/11/14 Lift : Bodyweight Ratios:
Bench : 1.2 GOAL: 2
Squat : 1.86 GOAL : 2.5
Deadlift : 1.86 GOAL : 2.5
Seated Press : 1 GOAL : 1.5
Bodyweight Excercises:
Pushups : 52 GOAL : 100
Chinups : 22 GOAL : 40
Pullups : 20 GOAL : 35
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11-22-2010, 05:50 AM #4Registered Peon
- Join Date: Oct 2009
- Age: 35
- Posts: 1,117
- Rep Power: 9242
November Monday 22nd
Bar bench
102x6, 90x7, 90x3 (lol tired)
Flies
27x12, 22x12
Weighted Dips
20x5
Lat Pulldowns
80x12, 75x10
Shoulder DB Raises: 2x14x12
Reverse Flies: 2x14x12
Cable Crosses
45x12, 50 x 9
Standing Smith Rows: 35 x 12
Standing Smith Shrugs: 2x115x7
Cable Shoulder Raises: 25 x 11
DB Shoulder Press: 22 x 13Last edited by TickleMyPeon; 11-22-2010 at 06:00 AM.
02/11/14 Lift : Bodyweight Ratios:
Bench : 1.2 GOAL: 2
Squat : 1.86 GOAL : 2.5
Deadlift : 1.86 GOAL : 2.5
Seated Press : 1 GOAL : 1.5
Bodyweight Excercises:
Pushups : 52 GOAL : 100
Chinups : 22 GOAL : 40
Pullups : 20 GOAL : 35
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11-26-2010, 07:27 AM #5Registered Peon
- Join Date: Oct 2009
- Age: 35
- Posts: 1,117
- Rep Power: 9242
November Wed 24th
Highlights:
Freeweight squat 225x12, 235x6
Skullcrushers 90 x 6
Cable curls: 60 x 1202/11/14 Lift : Bodyweight Ratios:
Bench : 1.2 GOAL: 2
Squat : 1.86 GOAL : 2.5
Deadlift : 1.86 GOAL : 2.5
Seated Press : 1 GOAL : 1.5
Bodyweight Excercises:
Pushups : 52 GOAL : 100
Chinups : 22 GOAL : 40
Pullups : 20 GOAL : 35
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11-26-2010, 07:30 AM #6Registered Peon
- Join Date: Oct 2009
- Age: 35
- Posts: 1,117
- Rep Power: 9242
November Friday 26th
Seated DB press: 27 x 11 (PR)
Seated Shoulder Press: 64x5, 60x12 (PR)
Standing Military 55x6, 50x7
Incline Bench 70x8, 60x10
Cable Crosses: 50x10
Cable wide crosses: 25x10, 20x15
Lat pulldown: 90x12 (not strict), 80x8 (strict)
Deadlift: 135x3, 145x1, 95x14
Bar shrugs: 95 x 14
Calf machine 2x120x1302/11/14 Lift : Bodyweight Ratios:
Bench : 1.2 GOAL: 2
Squat : 1.86 GOAL : 2.5
Deadlift : 1.86 GOAL : 2.5
Seated Press : 1 GOAL : 1.5
Bodyweight Excercises:
Pushups : 52 GOAL : 100
Chinups : 22 GOAL : 40
Pullups : 20 GOAL : 35
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12-03-2010, 06:09 AM #7Registered Peon
- Join Date: Oct 2009
- Age: 35
- Posts: 1,117
- Rep Power: 9242
November Monday 29th
Bench 90x6.5,102x4
Fly 22x12, 27x10
Incline 72x4, 70x4, 50x11
Cable wide 30x6, 25x12
Dips x12
Reverse fly 14x12, 17x12
Lat Strict 90x10
Back Lat 55x12
DB S.P. 27x9
Shoulder Cable Raises 20x13
Chair rows 35x14, 44x702/11/14 Lift : Bodyweight Ratios:
Bench : 1.2 GOAL: 2
Squat : 1.86 GOAL : 2.5
Deadlift : 1.86 GOAL : 2.5
Seated Press : 1 GOAL : 1.5
Bodyweight Excercises:
Pushups : 52 GOAL : 100
Chinups : 22 GOAL : 40
Pullups : 20 GOAL : 35
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12-03-2010, 06:12 AM #8Registered Peon
- Join Date: Oct 2009
- Age: 35
- Posts: 1,117
- Rep Power: 9242
December Wednesday 1st
Smith Squats 100x14,105x12, 100x12
Standing Bar Curls 30x12
Conc. Curls 17x9
Standing DB Curls 17x9
Machine Curls 25x6
Hammer Curl 4x17x12
Double Hand Machine Curl 45x10
Leg Press 180x10, 180x4
L.Raise 45x12,12,10
Leg Curl 45x10,40x10
Rope Pulldown 75x12, 80x6, 70x6
Machine Calf Raise 3x120x1602/11/14 Lift : Bodyweight Ratios:
Bench : 1.2 GOAL: 2
Squat : 1.86 GOAL : 2.5
Deadlift : 1.86 GOAL : 2.5
Seated Press : 1 GOAL : 1.5
Bodyweight Excercises:
Pushups : 52 GOAL : 100
Chinups : 22 GOAL : 40
Pullups : 20 GOAL : 35
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12-03-2010, 06:15 AM #9Registered Peon
- Join Date: Oct 2009
- Age: 35
- Posts: 1,117
- Rep Power: 9242
December Friday 3rd
Seated Bar S.P. 66x5, 62x8
Standing Military 50x8, 50x13
Shoulder Raises 16x12, 16x10
Rear Flies 16x12,13x12
Chest Cable Wide 25x13, 30x10
Incline DB Bench 22x12, 27x10
Incline Bench 70x8,6
Deadlift 110x11, 110x10
Chest Cable 50x14Last edited by TickleMyPeon; 12-05-2010 at 05:57 AM.
02/11/14 Lift : Bodyweight Ratios:
Bench : 1.2 GOAL: 2
Squat : 1.86 GOAL : 2.5
Deadlift : 1.86 GOAL : 2.5
Seated Press : 1 GOAL : 1.5
Bodyweight Excercises:
Pushups : 52 GOAL : 100
Chinups : 22 GOAL : 40
Pullups : 20 GOAL : 35
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12-04-2010, 06:24 AM #10Registered Peon
- Join Date: Oct 2009
- Age: 35
- Posts: 1,117
- Rep Power: 9242
Sat Dec 4 Rest Day
Hopped on the scale this morning and i am 94.3 kg with a waist which is still 35 inches.
I am debating as to whether i want to cut or continue bulking now02/11/14 Lift : Bodyweight Ratios:
Bench : 1.2 GOAL: 2
Squat : 1.86 GOAL : 2.5
Deadlift : 1.86 GOAL : 2.5
Seated Press : 1 GOAL : 1.5
Bodyweight Excercises:
Pushups : 52 GOAL : 100
Chinups : 22 GOAL : 40
Pullups : 20 GOAL : 35
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12-05-2010, 01:43 AM #11Registered Peon
- Join Date: Oct 2009
- Age: 35
- Posts: 1,117
- Rep Power: 9242
Sun Dec 5
Have decided to cut to about 12 % using the warrior diet (to make the final cut to summer easier) and aiming to eat about 2500 calories with about 200 g + of protein in this meal.
Measurements Start:
weight: 94.4 kg, waist: 35.1 inch
will take photos later02/11/14 Lift : Bodyweight Ratios:
Bench : 1.2 GOAL: 2
Squat : 1.86 GOAL : 2.5
Deadlift : 1.86 GOAL : 2.5
Seated Press : 1 GOAL : 1.5
Bodyweight Excercises:
Pushups : 52 GOAL : 100
Chinups : 22 GOAL : 40
Pullups : 20 GOAL : 35
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01-25-2011, 12:41 PM #12Registered Peon
- Join Date: Oct 2009
- Age: 35
- Posts: 1,117
- Rep Power: 9242
Not abandoning log, but see no point updating every workout.
It has been a productive couple months
Today was leg day
Notables:
Squat : 295x6
Front squat: 205 x 10
Deadlift is now up to about 340, Bench is around 255
Have been cutting for almost 2 months now i think?
Measurements: 87 kg, 33 inch waist, 12-13 % bfat?02/11/14 Lift : Bodyweight Ratios:
Bench : 1.2 GOAL: 2
Squat : 1.86 GOAL : 2.5
Deadlift : 1.86 GOAL : 2.5
Seated Press : 1 GOAL : 1.5
Bodyweight Excercises:
Pushups : 52 GOAL : 100
Chinups : 22 GOAL : 40
Pullups : 20 GOAL : 35
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02-21-2011, 04:27 PM #13Registered Peon
- Join Date: Oct 2009
- Age: 35
- Posts: 1,117
- Rep Power: 9242
Uploaded profile pic from today, feb 22nd. Abs starting to pop, not far now from where i want to be BF % wise.
With regards to cut and strength, upperbody has been the biggest struggle and i have lost about 20 lbs off my bar bench strength. Strangely however my DB press strength has continued to climb.
I have gained / maintained strength on everything besides bar bench
Deadlift is somewhere around 350 lbs and squat is somewhere around 390 lbs
85 kg with a 32 inch waist now02/11/14 Lift : Bodyweight Ratios:
Bench : 1.2 GOAL: 2
Squat : 1.86 GOAL : 2.5
Deadlift : 1.86 GOAL : 2.5
Seated Press : 1 GOAL : 1.5
Bodyweight Excercises:
Pushups : 52 GOAL : 100
Chinups : 22 GOAL : 40
Pullups : 20 GOAL : 35
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