The Recovery - SydTheKid's Log

[SydTheKid]

I've began working out in Nov 08 and never logged my workouts and now believe it is time to track my workouts and progress. When I began working out and doing plenty of cardio for about a year, running about 25 miles a week and rarely worked out legs. I stopped running in December 09 due to bad whether but wanted to pack on the size and began working out legs! I look forward to doing cardio again when the whether starts coping. I am currently 180 pounds and am bulking.

Macros are at 50/25/25 (C/P/F) and I am on a 4 day split which looks like

Monday: Chest/Tris
Tuesday: Legs
Wednesday: Rest
Thursday: Shoulders/Calves
Friday: Rest
Saturday: Back/ Biceps
Sunday: Rest

Look forward to tracking my progress!!

[SydTheKid]

So today was chest/tri day. Resting 45-60 sec between each set.

Chest
Flat Dumbell Press
60 x 12
65 x 8
65 x 7
60 x 8

Incline Dumbell Press
50 x 8
50 x 8
50 x 7
50 x 6

Standing Cable Flies
30 x 12
40 x 10
40 x 9
50 x 6

Chest Dips
BW x 10
BW x 8
BW x 6
BW x 5

Triceps
Rope Pulldowns
30 x 12
30 x 10
30 x 10
30 x 8

Skullcrushers supersetted
30 x 12 s
40 x 8
40 x 6
30 x 10

Had a good overall workout; chest was burnt out and I couldnt put on my sweater my swelling triceps.

[SydTheKid]

Legs today - 45s-90s between sets

Squats ATG
205 x 12
225 x 8
225x 7
245 x 5

Leg Press
360 x 6
360 x 6
360 x 6
360 x 6

Walking Lunges
30 x 20
30 x 18
30 x 18
30 x 16

Leg Curls
100 x 15
110 x 11
110 x 10
120 x 8

SLDL
100 x 12
110 x 10
110 x 10
110 x 9

Couldn't walk at the end of workout, so good workout!

[SydTheKid]

Shoulders/Calves - 45s rest between sets

Seated Dumbell Shoulder Press
45 x 12
45 x 8
45 x 7
40 x 7

Lateral Raises supersetted with Upright Rows
20 x 12 / 60 x 10
25 x 10/ 60 x 8
25 x 10/ 60 x 8
25 x 8

Bentover raises
30 x 12
30 x 10
30 x 10
30 x 9

Dumbell Shrugs
100 x 12
100 x 12
100 x 12

Standing Calves Raises
110 x 14
120 x 10
120 x 10
130 x 8

Seated Calf Raises
90 x 12
90 x 10
90 x 10
90 x 8

[cha0sblader]

Subbed. Progress is looking good so far man. Keep it up.

Sub back.

[SydTheKid]

Subbed. Progress is looking good so far man. Keep it up.

Sub back.

Thanks, I will.


Heres a new pic I took today

[SydTheKid]

Back and Bis today - 45s rest between each set except for deadlifts which is 90s rest.

Deadlifts
225 x 6
265 x 6
265 x 5
275 x 3

Pullups
BW x 10
BW x 6
BW x 5 dropset 150lb x 4
BW x 4 dropset 150lb x 4

Chinups supersetted with seated rows
150lb x 6/120lb x 6
140lb x 6/120 x6
130 x 8/120 x 5
130 x 8/120 x 4

Bent Over Rows
95 x 10
95 x 10
95 x 8

Seated Incline Curls
25 x 12
25 x 8
25 x 8
25 x 7

Barbell Curls
60 x 10
60 x 10
60 x 10
60 x 8

Cheated a bit on last set Overall good workout, however I never got to have my regular PWO shake/meal, right after the gym I went to my cousins and smashed like 20 wings, wooops.

[SydTheKid]

Chest and tris today

Flat Dumbell Press
60 x 13
60 x 8
60 x 6
60 x 6

Incline Dumbell Press
50 x 6
45 x 6
45 x 8
45 x 8

Flat Dumbell Flys
45 x 5
40 x 8
40 x 8
40 x 8

Chest Dips
BW x 12
BW x 8
BW x 7
BW x 6.5

Tricep Pulldowns
90 x 15
105 x 10
105 x 10
105 x 8

Felt week today, I think cause I usually lift at around 3 but day I lifted at 7 and was down on sleep. Try again next week.

[SydTheKid]

Legs - went light today
Squats ATG
205 x 12
205 x 9
205 x 8
205 x 8

Leg Press
360 x 5
320 x 8
320 x 6
320 x 8

Leg Extentions
120 x 6
105 x 10
105 x 10
105 x 10

Leg Curls
110 x 14
120 x 10
120 x 10
120 x 10

SLDL
115 x 12
135 x 10
135 x 10
135 x 9

Strength was down, intensity was high, finished workout in 40min-good workout.

[SydTheKid]

Shoulders
Dumbell Lateral Raises
25 x 15
25 x 12
25 x 10
25 x 10

Seated Dumbell Press supersetted with upright rows
40 x 10/60 x 10
40 x 8/60 x 9
40 x 7/60x 7
40 x 7/60 x 8

Bentover Seated Lateral Raises
35 x 12
35 x 6 (I stopped cause I heard and felt something pop in my posterior deltoid)
I attempted a 3rd set and heard and felt a pop again so I stopped the workout; don't want to risk injury.

[SydTheKid]

Did back and biceps yesterday
Deadlifts
275 x 5
275 x 3
275 x 4
275 x 5

Pullups
BW x 10
BW x 7
BW x 6
BW X 5 dropset to latpulldown, 140 x 4

T-Bar Rows
70 x 10
70 x 8
60 x 8
60 x 8

Chinups on latpulldown
140 x 8
130 x 8
120 x 8
120 x 8

Barbell curls
70 x 10
70 x 8
70 x 8
70 x 7

[SydTheKid]

Chest and Tris today
Flat Dumbell Press
65 x 9
65 x 7
65 x 7
65 x 5

Incline Dumbell Press
50 x 7
50 x 7
50 x 6
50 x 7

Cable Flys
40 x 12
50 x 10
50 x 10
60 x 8

Chest Dips
BW x 10
BW x 7
BW x 5
BW x 5 dropset BW - 40 pounds x 3

Tricep Pulldown (stricter form)
90 x 10
90 x 10
90 x 10
90 x 10

Skullcrushers
40 x 8
40 x 8
40 x 8
40 x 8

Good chest and tricep pump, overall had a good workout.

[clemburger]

Subbed man. I like the routine. High volume but thats what helped me get bigger. I didnt gain to much strength off it though. Good luck broski

[SydTheKid]

Subbed man. I like the routine. High volume but thats what helped me get bigger. I didnt gain to much strength off it though. Good luck broski

Thanks, the high volume is working hypertrophy wise but just gotta be patient with the strength. I might do madcows but change is hard lol.

[SydTheKid]

Legs today
Squats ATG
225 x 5
225 x 8
245 x 5
245 x 5

Leg Press
360 x 6
360 x 8
360 x 8
360 x 7.5 (got stuck than got a spot)

Leg Extenstions
135 x 10
135 x 9
135 x 9
135 x 8

Leg Curls
120 x 12
130 x 12
140 x 8
140 x 8

SLDL
135 x 12
135 x 10
135 x 10
135 x 9

First set of squats I was lacking some drive than I just picked up the slack from there-could barely walk up and down stairs after the workout therefore good workout haha.

[SydTheKid]

Shoulders and Calves today
Dumbell Shoulder Press
45 x 8
45 x 6
40 x 7
40 x 7

Lateral Raises supersetted with upright rows
25 x 11/60 x 8
25 x 10/60 x 8
25 x 8/60 x 8
25 x 8/60 x 7

Bentover Seated Lateral Raises
30 x 8 than I heard a pop in right my rear delt again so I stopped, I didn't want to get any worse. If it happens again I'm going to see a doctor.

Shrugs on machine
80lb on each side x 12
ditto
ditto
ditto

Standing Calf Raises
100 x 15
110 x 10
110 x 10
110 x 10

Seated Calf Raises
90 x 10
90 x 10
90 x 10
90 x 10

I felt very week on the shoulder press, besides that good intensity in workout.

[SydTheKid]

Back and Bis today 30s rest between rest, except for deadlifts, 60s rest.
Deadlift
225 x 5
275 x 4
275 x 4
285 x 4 (PR)

Pullups
BW x 9
BW x 6
BW x 5 dropset to 120 x 6
BW x 4 dropset to 120 x 6

Chinups
120 x 8
120 x 10
130 x 10
130 x 8

T-Bar Rows
70 x 10
70 x 8
70 x 8
70 x 8

Incline Curls
25 x 13
25 x 10
25 x 10
25 x 10

Barbell Curls
60 x 10
60 x 8
60 x 8
60 x 8

I worked out relativley quick today since I had the oppurtunity to work out alone. I find that short rests between set is a great to increase intensity in the workout. Also I`ve been stuck at 9-10 pullups for like 1 month now which is getting me frustrated but still had a good workout.

[SydTheKid]

Chest and Triceps
Benchpress
155 x 9
160 x 6
160 x 5
155 x 5

Incline Benchpress
115 x 6
115 x 6
115 x 5
115 x 5

Cable Flies
50 x 12
60 x 8
60 x 7
60 x 7 drop to 50 x 3

Dips
BW x 12
BW x 8
BW x 6
BW x 5

Skullcrushers
40 x 12
50 x 8
50 x 7
50 x 7

Tricep pushdowns
50 x 12
60 x 10
60 x 10

I haven't benchpressed in 1.5 months so I am now including pressing movements with a barbell to add variety and to increase strength in the benchpress as it is fairly weak. Overall had a fine workout.

[SydTheKid]

Legs
Squats ATG
245 x 8
250 x 7 PR
250 x 7
255 x 5 PR

Leg Press
360 x 10
400 x 7 PR
400 x 7
400 x 7

Leg extentions supersetted with Leg Curls
140 x 12/100 x 12
140 x 10/120 x 10
140 x 10/120 x 10
140 x 10/120 x 9

SLDL
135 x 12
135 x 10
135 x 10
135 x 10

Feels good when you hit PR's. Fantastic workout !

[SydTheKid]

Shoulders/Calves today
Dumbell Shoulder Press
45 x 12
45 x 8
45 x 5
45 x 5

Lateral Raises supersetted with upright rows
25 x 10/70 x 6
25 x 10/70 x 6
25 x 9/70 x 6
25 x 9/70 x 6

Dumbell Shrugs
100 x 12
100 x 12
100 x 12
100 x 12

Standing Calf Raises
110 x 14
110 x 12
110 x 12
110 x 12

Seated Calf Raises
100 x 12
100 x 12
100 x 12
100 x 12

[SydTheKid]

Back and Bis
Deadlifts
245 x 5
275 x 4
285 x 3
285 x 3

Pullups
BW x 11
BW x 7
BW x 6
BW x 4 dropset 140 x 4

T-Bar Rows
70 x 12
80 x 8
80 x 8
90 x 6 dropset 70 x 4

Chinups
140 x 7
140 x 6
140 x 6
140 x 6

EZ Bar Curls
70 x 10
70 x 8
70 x 7
70 x 8

The weather now is so nice and I don't think the management at my gym realized this since the gym is so hot and humid causing me to sweat excessivly. Due to this my sweaty hands kept slipping when doing deadlifts, I could got in another rep or so but my grip kept slipping; time to buy chalk. Other than that good workout.

[SydTheKid]

Chest and Tris
Benchpress
155 x 10
160 x 6
160 x 5
160 x 5

Incline Benchpress
135 x 6
135 x 5
125 x 6
125 x 5

Chest Dips
BW + 10 x 9
BW + 10 x 6
BW x 7
BW x 7

Cable Flies
50 x 12
50 x 8
50 x 8
50 x 8

Tricep Rope Pulldowns
60 x 12
70 x 12
80 x 10
80 x 10

Gym is still boiling hot lol, goodworkout though

[SydTheKid]

Legs
Squats ATG
250 x 8
255 x 5
255 x 5
255 x 5

Leg Press
410 x 6
410 x 5
410 x 6
410 x 6

Walking Lunges Supersetted with SLDL
40 x 14/135 x 12
40 x 12/155 x 8
40 x 14/155 x 6
40 x 14/ 155 x 8

Leg Curls
120 x 10 (x4)

I was about to barf when doing the supersets, ****ing intense!! Intense workout !

[SydTheKid]

Glutes are so sore, fuuuu lunges!

[clemburger]

Nice squats bro. Suprised you dont rep more on the leg presses.

[SydTheKid]

Nice squats bro. Suprised you dont rep more on the leg presses.

Thanks bro; while leg pressing I did 4 plates and a 25 on each side which turns out to 410lb but I just realized the sled itself has weight (shiet I'm smart!! lol) , I'd say around 45lbs? so that can probably explain the low reps. Squats take out alot as well.

[SydTheKid]

Shoulders/Calves
Seated Military Press
95 x 12
105 x 6
105 x 5
105 x 5

Lateral Raises
30 x 10
30 x 8
30 x 8
30 x 7

Bentover Seated Lateral Raises
30 x 12
30 x 12
30 x 10
30 x 10

Dumbell shrugs supersetted with Seated Calf Raises
110 x 12/110 x 12
110 x 12/120 x 10
110 x 10/120 x 10
110 x 10/120 x 10

Standing Calf Raises
110 x 10 (x4)

Calves were shaking at the end of the workout which looked alright; Im glad nothing popped when doing the bentover raises. Good workout!

[fouad_123]

Nice work man , subbed.

[SydTheKid]

Nice work man , subbed.

Thanks brah

[SydTheKid]

Back and Bis
Deadlifts
275 x 6
305 x 2 PR
295 x 3
295 x 3

Pullups
BW x 12
BW x 7
BW x 5
BW x 5 drop to 150lb x 3

Chinups
150 x 7 (x4)

T-bar Rows
90 x 8
90 x 8
90 x 7
90 x 7

Incline Curls
30 x 12
30 x 8
30 x 7 (x2)

Preacher Curls
50 x 8 (x2)
50 x 7 (x2)

PR's feel good but I felt I probably could have gotten another rep, arghhh. Good workout.