Riskoe's Off Season Training Log. Lets add some MASS!

[Riskoe]

Right, where to start. Ive been training now for just under 2 years, ever since I found this forum. I have attempted to make one of these logs before but I never got into my stride. Ive had injury's and time off due to moving house/jobs, so I haven't been as consistent as I should of been.

These last few months have been great however, and I'm starting to see some good changes, Ive been cutting for a few months now. Pictures of this and how I started can be found here.

So here we go! I WILL be updating this EVERYDAY that I can get to a computer, mainly to keep track of everything I do, but also to let people get a feel of my journey as I progress. Im going to be adding about 3 workouts tonight, as I havnt had a chance to start this sooner.

STATS:

Height: 6'2"
Weight: 184lbs

GOALS:

Im looking to cut down a bit more, then go on a super clean bulk till next summer, see if I can get up to 200lbs with visible abs, which I do not have at present sadly.

Get my lifts up to par, they're not worth mentioning right now.

Keep my diet in check, it slacks a bit and I need to keep it consistent.

LETS ADD SOME MASS

[Riskoe]

Shoulders / Traps


Dumbell Shoulder Press:

45x8
55x8
60x6
70x3

Smith Machine Press:

145x10
155x8
160x6
165x3

Side Laterals:

40x10
45x10
50x9
55x8

Cable Side Laterals:

20x10
25x10
30x10
45x6

Barbell Shrugs:

135x12
155x10
165x8
135x12

Notes: Shoulders are very weak, even for my standard. Need to bring these up bad. Good workout, never pressed the 70's before so I was very pleased!

[Riskoe]

Back / Biceps

Pull Ups:

BWx10
BWx10
BWx8
BWx7 - Need to work on these.

Deadlifts:

135x15
225x12
255x10
315x3
225x7

Barbell Rows:

135x10
155x10
160x7
165x4

Dumbell Rows:

65x10
70x10
80x8
85x4

Close Grip Pull Downs:

45x10
50x10
55x10
65x8
40x15

Barbell Curls:

85x10
100x10
110x8

Dumbell Curls:

45x8
45x8
35x10


Notes: Not the best, my strength is slowly coming back but some of those I felt stupid on.

[Riskoe]

Chest / Triceps:

Dips:

BWx12
BWx12
BWx10
BWx10
BWx10
BWx8

Dumbell Bench:

55x8
60x8
70x5
65x8

Smith Incline Bench:

135x8
145x8
155x6
150x7

Press Ups:

BWxFailure
BWxFailure
BWxFailure

Skull Crushers:

55x10
60x10
70x8
65x9

Bench Dips:

45x12
45x12
65x10
BWx15
BWx12

Cable Press Downs:

45x12
45x12
55x10


Notes: Yes strong weak chest. I need to bring this up badly.

[Riskoe]

Back

Pull Ups:

BWx10
BWx10
BWx7
BWx7

Deadlifts:

135x15
225x10
255x10
315x3
135x15

Barbell Rows:

135x10
155x10
180x8
180x8

Dumbell Rows:

70x10
70x10

Close Grip Pull Downs:

95x10
120x10
160x10
188x6

Hammer Strength Pull Downs

185x12
210x10
225x8
185x12

Machine Crunches:

BWx15
25x15
45x15
25x12


Notes: Good workout, strength was up, pump was bad, arms were fried so I couldn't even do any curls.

[Riskoe]

Chest:

Dips:

BWx12
BWx12
25x10
45x6
45x6

Dumbell Bench:

55x8
65x8
85x3
70x5

Dumbell Flies:

40x10
40x10

Hammer Strength Incline:

90x8
135x8
155x6
150x7

Machine Flies:

70x10
90x8
60x12


Notes: Good pump today, shoulders looked full too, strength is coming up nicely, first time Ive ever done weighted dips and they felt good!

[Riskoe]

Adding in some pics of my gym, so you guys can see where I train.

[Riskoe]

[Riskoe]

Shoulders


Cant even List weights I used tonight as I worked out at home, I just loaded up the bar and did as many sets of shoulder presses and laterals that I could.

Notes: Not bad, more of a pump workout than anything, but still good to keep the muscles shocked.[/QUOTE]

[Riskoe]

Back

Pull Ups:

BWx10
BWx10
BWx7
BWx7

Deadlifts:

135x15
225x10
255x10
315x2

Close Grip Pull Downs:

95x10
120x10
160x10
188x6

Hammer Strength Pull Downs

185x10
210x10
225x4
185x5

Notes: Was in a rush so It wasnt the best back workout Ive had unfortunately.

[Riskoe]

Chest / Biceps:

Dips:

BWx12
25x10
45x8
45x8
25x10

Barbell Bench:

135x12
175x8
198x8
175x8

Dumbell Flies:

40x10
40x10
35x10

Hammer Strength Flat:

70x8
70x8
110x6


Machine Flies:

70x10
60x8
40x8

Straight Bar Curls

70x12
70x12
70x10
45x8
45x8


Notes: Good pump, but hadnt eaten before I hit the gym so I was a little tired.

[Riskoe]

Legs:

Notes: Well, was supposed to be a leg day, but I got dragged into some family ****, absolute ****ing nightmare. Going to reschedule, but its ****ed me off. Had a binge day so just ate all day lol. Lets hope tomorrow I can get back into my stride.

[Riskoe]

Shoulders

Barbell Military Press

90x12
110x10
135x8
125x8

Dumbell press

55x10
60x8
70x6
60x6

Laterals

35x12
40x10
40x10

Cable Side Laterals

25x10
25x10
25x10

Machine Reverse Flies

40x10
60x10
80x10
40x10

[Riskoe]

Legs:


Leg Extensions:

50x15
60x15
80x12
90x12
100x10

Barbell Squats:

135x10
180x8
135x9

Leg Press:

330x10
440x5
220x10
220x8



Notes: Bear in mind I haven't trained legs in over 3 months, Ive lost so much strength its unreal. NEED to get my legs back up to how they were, its depressing seeing people bench more than I squat.

[Riskoe]

Back

Pull Ups:

BWx10
BWx10
BWx7
BWx7

Barbell Rows:

135x12
225x10
135x8
135x10

Hammer Strength Pull Downs:

185x10
210x10
225x4
185x5

Wide Grip Pull Downs

185x10
210x10
225x4
185x5

Notes: Strength is up and down as diet is up and down. :\[/QUOTE]

[Riskoe]

Chest / Back

Dumbell Press:

55x10
70x10
80x8
90x8 [PB]

Dips:

25x10
BWx10
BWx10
BWx10

Hammer Strength Bench:

90x10
175x10
135x8
135x8

Cable Cross Overs:

35x10
35x10
35x8
35x7

Hammer Strength Pull Downs:

135x10
135x10
135x10
135x10

Behind Neck Pull Downs

110x10
155x10
100x8
95x15

Hammer Strength Rows:

175x10
175x10
175x10
175x10

Wide Grip Cable Rows:

165x10
165x10
165x10
165x10

Notes: Energy was awesome today, had a few extra meals in me so I really felt it helping me keep my energy up throughout the workout. :\[/QUOTE]