goddaloveme's workout journal

[goddaloveme]

Originally Posted by AniMaLizTik

why get rid of steak?!?!?!

hahahaha.... let me clarify. Not get rid of but just swap it out for a bit. I love me some steak!

[AniMaLizTik]

Originally Posted by goddaloveme

hahahaha.... let me clarify. Not get rid of but just swap it out for a bit. I love me some steak!

me2 brah, long live steak....lookin good

[goddaloveme]

11-02-2009

Chest

Flat Bench press 4 sets 10,10,10,4
Incline DB Flys 4 sets 10
Bar Dips 4 sets 25
Cable cross-overs 4 sets 10

Abs

Horizontal Twists 4 sets 20
Leg raises 4 sets 20

PM Martial arts

Got a good cardio session in tonight.

Matt

[Addict3d]

275x4 at your BW is nasty. Good stuff...do you usually stick in the 10 rep range?

[goddaloveme]

Originally Posted by Addict3d

275x4 at your BW is nasty. Good stuff...do you usually stick in the 10 rep range?

Usually I stick 8-12 rep range. Next week I am probably going to switch it up a bit and do each body part 2 times per week. One time will be heavy 6-10 rep range. The second time will be volume which will either consist of 15-20 rep range or sticking to around 10 rep range but instead of 3-4 sets I will probably do 6-8 sets. I have used that type of split before with very good gains so I am looking forward to giving it a try again.

[goddaloveme]

11-03-2009


Arms

Alternating DB curls 45lbs x10 50lbs x 10 55lbs x 8 35lbs x 20
Tricep push downs 80lbs 4 sets 10
Barbell curls 85lbs x 10 100lbs x 8 100lbs x 7 60lbs x 10
Dips 4 sets 25 bodyweight
Hammer curls 35lbs x 15 supersetted with close grip push ups bw x 25 4 sets

Abs

Decline situps 4 sets 40 twisting first 20
Rope cable crunches 4 sets 40 twisting first 20

Pretty good workout all in all.

Matt

[goddaloveme]

11-04-2009

Legs and Back

DB row 80lbs x 10 90lbs x 10 105lbs x 8
Barbell squats 135lbs x 25 135lbs x 25 225lbs x 10 225lbs x 10
Hack squats 4 sets 20 with 135lbs
Calf raises 4 sets 25 with 90lbs
Bent over barbell row 4 sets 10 with 100lbs
Bodyweight squat with a kick added 4 sets 10
DB SLDL 55lbs x 10 80lbs x 10 90lbs x 10
DB Shrugs 4 sets 10 100lbs

Great workout! I was dripping sweat when I was done which is a good sign I was really pushing hard. I have a feeling the quads will be feeling it tomorrow.

Matt

[goddaloveme]

11-05-2009

Chest and Shoulders

Flat bench press 135 x 25 185 x 15 185 x 15 135 x 20
DB Lateral raises ss with DB Flys 4 sets 15x4 15x20
Upright barbell row ss with Forward BB raises 4 sets 30x10
Incline BB press 4 sets 105x20 1 sets 45x40
Pushups ss with DB jabs with 5lbs 4 sets 20 and 10
Pushups with medicine ball alternating each arm 4 sets 10
Pushups with medicine ball, close grip no ball then push up ball single arm 4 sets 10
Punches and twists with 5lbs DB 5 mins

Not a bad workout. Chest is already feeling it so that is a good sign. Legs are pretty sore today. Weight this morning was 183, almost recovered from halloween
Starting next week I will be changing things up a bit and adding in cardio more regularly. Need to start dropping a few and lean out a bit more so stay tuned.

Matt

[Masknight]

75 reps with the bench press. lol. serious business matt! that's alot of volume on not a ton of volume. how are you feeling? i'd imagine good with this level of intensity.

[goddaloveme]

Originally Posted by Masknight

75 reps with the bench press. lol. serious business matt! that's alot of volume on not a ton of volume. how are you feeling? i'd imagine good with this level of intensity.

Feeling pretty good. Looking forward to switching things up starting next week and going back to a more scheduled approach. The last week or two I have just been kinda doing whatever. Want to make a good push for the next 2-3 weeks until Thanksgiving and then another good push until Christmas. Goal is going to be to lean out a bit and try to get to about 170 by Christmas. How are you these days?

[Addict3d]

Damn I dont think Ive ever done 15 reps for any exercises other than calves lol. Do you see gains with that rep range? Some people do and some dont.

[goddaloveme]

Originally Posted by Addict3d

Damn I dont think Ive ever done 15 reps for any exercises other than calves lol. Do you see gains with that rep range? Some people do and some dont.

I have found that my best gains have come when I workout the same muscle group twice a week once doing heavy and once doing lighter/volume. The benefits of doing lighter weight is that you work different muscle fibers. I have also found that mixing up going heavy and doing volume keeps my muscles guessing. It also depends on what you mean by gains. I do martial arts so I am not looking to get huge. Lighter weight helps me maintain muscular endurance. For things like chest and arms I dont mind going a little lighter as I am fairly happy with those body parts. For back I usually stick to a little heavier. The trick is to keep changing it up and keep the muscles guessing. If I am sore the next day then I know I put in some good work. You might try throwing in a day where you go high volume and really burn out your muscles. If you get sore as hell the next day you know you did it right. It also can help stimulate growth.

[tombay13]

Love how detail you are with yr thread. Glad to see I'm not only one trying to be strict with my diet and workouts. It keeps me motivated to keep going strong seeing thread like this. How do you get sponsored by supplements companies? Have you modeled before, if so got any tips.

[goddaloveme]

Originally Posted by tombay13

Love how detail you are with yr thread. Glad to see I'm not only one trying to be strict with my diet and workouts. It keeps me motivated to keep going strong seeing thread like this. How do you get sponsored by supplements companies? Have you modeled before, if so got any tips.

Glad I can help to motivate. Getting sponsored by supplement companies is about marketing yourself and getting exposure. I myself do not have a sponsor, yet . I do have a few friends that work at gyms and supplement stores that help me out a bit. I also haven't done any modeling but I have thought about giving it a try. Getting sponsored or getting a modeling gig you can think of like any other job. You want to have a good resume. Getting good quality pictures (which I dont have yet LOL) and have a list of accomplishments is very helpful. When you think you are ready don't be afraid to contact people and have something to show them as to why they should hire you. If you have good pictures to show them and maybe some contests you have entered it will make you much more attractive to them. I hope that helps a bit.

[goddaloveme]

11-09-2009

Legs Heavy

BB Squats 135 x 12 185 X 10 225 X 8 315 X 6
Leg Press 135 x 12 225 x 10 315 x 8 405 x 6
DB SLDL 60 x 12 90 x 10 105 x 8 105 x 8
Calf Raises 90 x 15 180 x 12 180 x 12 180 x 12
Leg Extensions 4 sets 135 x 20

Abs

Horizontal BB twists 30 x 20
Leg raises 4 sets 20
Decline crunches 15 x 20 20 x 20 25 x 20 30 x 20
Cable crunches 4 sets 95 twisting side to side for first 20

Good workout all in all. I have martial arts later tonight so I should get a bit of cardio in there. I am hoping the leg workout wont have enough time to affect my martial art workout later. Starting this week I am going to be doing a heavy/volume split working each muscle group twice a week once heavy and once volume. Don't have it all worked out yet but I will work it out as the week goes on. I also plan to add some sort of conditioning/cardio everyday. We will see how it goes.

Matt

[Addict3d]

Originally Posted by goddaloveme

I have found that my best gains have come when I workout the same muscle group twice a week once doing heavy and once doing lighter/volume. The benefits of doing lighter weight is that you work different muscle fibers. I have also found that mixing up going heavy and doing volume keeps my muscles guessing. It also depends on what you mean by gains. I do martial arts so I am not looking to get huge. Lighter weight helps me maintain muscular endurance. For things like chest and arms I dont mind going a little lighter as I am fairly happy with those body parts. For back I usually stick to a little heavier. The trick is to keep changing it up and keep the muscles guessing. If I am sore the next day then I know I put in some good work. You might try throwing in a day where you go high volume and really burn out your muscles. If you get sore as hell the next day you know you did it right. It also can help stimulate growth.

Yea I noticed this summer I had my best physique I did an Upper/Lower/Upper/Lower split doing on day of 4-6 reps, and one of 8-12. I try to incorporate both, but maybe this week Ill try to stick to 12-15 reps to see how it is. Haven't ever done that so I may jst give it a try, and Ill have to let you know how it goes.

[goddaloveme]

Originally Posted by Addict3d

Yea I noticed this summer I had my best physique I did an Upper/Lower/Upper/Lower split doing on day of 4-6 reps, and one of 8-12. I try to incorporate both, but maybe this week Ill try to stick to 12-15 reps to see how it is. Haven't ever done that so I may jst give it a try, and Ill have to let you know how it goes.

Awesome! Gotta keep the body guessing to make those gains.

[goddaloveme]

New Split that I started today:

Day 1 - AM: Lower Body Power, ABS PM: Martial arts
Day 2 - AM: Upper Body Power PM: LISS cardio
Day 3 - AM: HIIT cardio PM: ABS
Day 4 - AM: Shoulder\arms hypertrophy PM: LISS cardio
Day 5 - AM: legs hypertrophy, ABS PM: Martial arts
day 6 - AM: Back\Chest hypertrophy LISS cardio
Day 7 - Rest

Time to step it up a notch

[goddaloveme]

11-10-2009

Upper Body Power

Bent Over Barbell Rows 135x12, 155x6, 185x5, 185x5
Incline DB press 40x15, 75x8, 95x5, 95x8, 95x10
Wide Grip Pullups BW x 10 BW x 10 BW X 8
Cable flyes 55x12, 80x8, 80x8
Tricep Press down 225x12, 330(entire stack)x12, 330x12
DB Lateral Raises 25x12, 30x10, 35x8
Standing EZ curl 110x7, 110x7

Pretty good workout. Incline DB press felt strong. Might have been able to go a bit heavier but with no spotter and a sore shoulder I didn't want to push it. Pull-ups also felt pretty good. Planning some cardio for later tonight.

[goddaloveme]

11-10-2009

PM LISS Cardio

Stationary Bike 20mins

Could have done a bit more but my legs felt a little tired and I dont want to over do it on my first week of my new split. I will probably keep the cardio low for a week or two depending on how my results go and then adjust accordingly. HIIT cardio tomorrow morning and abs in the PM. Should be fun

[goddaloveme]

11-11-2009

Abs

Torso twists 40lbs barbell 4 sets 25
Leg lifts 4 sets 20
Decline crunches 4 sets 40 twisting for first 20
Cable crunches 4 sets 40 twisting for first 20

HIIT Cardio

2 rotations on treadmill of following:
1 min walk 3.5, 2 mins jog 7, 1 min run 10, 30 seconds side-to-side right forward 4, 30 seconds side-to-side left forward 4

Rope Skipping:
5 sets 2mins skipping 1 mins rest
1 set 1 mins all out.

Got a good sweat in with the cardio. Felt good to get the sweat in but I realized that my cardio isn't where it needs to be. Have a dinner date tonight so I will probably go pretty low carbs throughout the day since I won't be exercising later.

[Addict3d]

Those torso twist with a barbell are such a good exercise. I just started doing them not to long ago and they leave your obliques quite sore!

And I got a cardio day tomorrow hopefully, you like doing interval training for your cardio?

[goddaloveme]

Originally Posted by Addict3d

Those torso twist with a barbell are such a good exercise. I just started doing them not to long ago and they leave your obliques quite sore!

And I got a cardio day tomorrow hopefully, you like doing interval training for your cardio?

I do. Since I do martial arts the intense intervals helps with my sports specific conditioning. Work balls to wall for 2-3 mins then rest for 1 just like a round of boxing or an MMA fight or kickboxing match. In general I think it is important to mix it up just like the weights as if you do anything for to long the body will adapt. Sometimes LISS on bike, sometimes LISS on elliptical, sometimes jumping rope (one of my favorites), sometimes sprints, etc. I love them torso twists too. Ever since I started doing my ab routine I have noticed dramatic improvement.

[AniMaLizTik]

Originally Posted by Addict3d

Those torso twist with a barbell are such a good exercise. I just started doing them not to long ago and they leave your obliques quite sore!

And I got a cardio day tomorrow hopefully, you like doing interval training for your cardio?

yep, one of my favorite exercises!

[goddaloveme]

Originally Posted by AniMaLizTik

yep, one of my favorite exercises!

Glad to see you back! Bet your trip was awesome. Can't wait to hear all about it!

[goddaloveme]

11-12-2009

Shoulder\arms hypertrophy

Decline Close Grip Bench 135x12, 185x12, 225x10, 225x10, 225x8
Decline Bench Skull Crushers 80x10, 90x10, 100x10
Cable Press Downs 130x12 superset w 10 close grip pushups 3 sets
Incline Seated DB curls 40x8, 35x10, 35x10, 35x10
Cable Curls 130x10, 150x10, 150x10
Hammer DB curls 45x8, 50x8
Standing DB lateral raises 15x10, 15x8
DB curls superset w DB press w DB Close grip push ups 3 sets of 10

Felt good today. Shoulder was a little bit sore on the decline bench and lateral raises. Got some LISS cardio tonight. Probably gonna stick a movie on and pedal the bike for 30mins or so.

[goddaloveme]

Originally Posted by goddaloveme

Probably gonna stick a movie on and pedal the bike for 30mins or so.

Never happened ended up having to work late... BOOO

[goddaloveme]

11-13-2009

Legs Hypertrophy


Leg Press 1 platex20, 2 platesx20, 4platesx15, 6platesx15, 6platesx15, 5platesx15
Calve raises 2 plates 25 reps 4 sets
Hack Squat 1 platex15, 2platesx15, 2 platesx15, 2 platesx15
ATG BB Squat 135x12, 135x12, 135x12
SLDL 135x12x4
Leg extension 150x20x2
Leg curl 105x20x2

Abs

Torso twists 40lbs 4 sets 20
Leg lifts 4 sets 20
Decline crunches 4 sets 40 twisting for first 20
Cable crunches 4 sets 40 100lbs twisting first 20

Workout was freakin awesome! Felt fantastic and was pouring sweat. Definitely felt like I put in some work. Got to teach martial arts tonight so I will be there for about 2 hours. Should get some cardio in there. Made today my carb up/re-feed day.

[AniMaLizTik]

got any vids?

[goddaloveme]

Originally Posted by AniMaLizTik

got any vids?

I don't... need to get myself a cam and sneak it into the gym with me