Hey guys, thought I'd finally make a log to track my pogress. Everyone is welcome to comment and critique.
Stats:
Age: 20
Height: 5'8''
Weight" 180-185lbs (20%+ bodyfat :P)
Current Lifts:
Bench: 77.5kg x 6 (170lbs)
Squat: 100kg x 6 (225lbs)
Deadlift: 110kg x 8 (242.5lbs)
Routine:
Mon: Chest/Legs/Arms
Wed: Back/Shoulders
Fri: Chest/Legs/Arms
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Thread: Little_Moth's Training Log
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05-30-2011, 01:57 AM #1
- Join Date: Jun 2009
- Location: Russian Federation
- Age: 33
- Posts: 4,953
- Rep Power: 3835
Little_Moth's Training Log
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05-30-2011, 02:16 AM #2
- Join Date: Jun 2009
- Location: Russian Federation
- Age: 33
- Posts: 4,953
- Rep Power: 3835
Mon: Chest/Legs/Arms
Flat BB Bench Press
Bar x 10
50kg (110lbs) x 8
77.5kg (170lbs) x 6
77.5kg (170lbs) x 6
77.5kg (170lbs) x 4 - Fail
Incline DB Bench Press
30kg (66lbs) x 8
30kg (66lbs) x 8
30kg (66lbs) x 6 (+2 assisted)
30kg (66lbs) x 6 (+2 assisted)
Incline DB Flies
18kg (40lbs) x 10
18kg (40lbs) x 10
18kg (40lbs) x 8
18kg (40lbs) x 8
BB Squats
50kg (110lbs) x 8
100kg (225lbs) x 6
100kg (225lbs) x 6
100kg (225lbs) x 6 Yay!
Lying Leg Curls
40kg (88lbs) x 10
40kg (88lbs) x 10
40kg (88lbs) x 8
40kg (88lbs) x 8
Calf Raises
130lbs x 15
130lbs x 13
130lbs x 12
130lbs x 12
BB Curls
40kg (88lbs) x 6 x 4
DB Curls
20kg (45lbs) x 6 x 4
Lying BB Tricep Extensions
40kg (88lbs) x 6 x 4
Overhead Cable Tricep Extensions
60kg (135lbs) x 6 x 4
Alright workout, but I failed on Bench, I'll get it next time.
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05-30-2011, 05:07 AM #3
- Join Date: Apr 2011
- Location: London, England, United Kingdom (Great Britain)
- Age: 28
- Posts: 3,574
- Rep Power: 7512
Hi bro, in on this, just a few quick questions:
1) Why are u working out Chest, Legs and Arms twice a week but back and shoulders only once, anyway you could add another workout to make it twice a week for all muscle group.
2)What are your goals? are u bulking or cutting atm?
3)Whats your diet like?
good incline bench press btw, Im stuck on 25Kgs for 4 sets and my gym dont have 27.5Kg dumbbells, only 30s, so no idea how Im guna work up to 30Kg dumbbells :/☆☆☆υк ¢яєω☆☆☆
Getting back into lifting log: http://forum.bodybuilding.com/showthread.php?t=169043963
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05-30-2011, 08:46 AM #4
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05-30-2011, 01:05 PM #5
- Join Date: Jun 2009
- Location: Russian Federation
- Age: 33
- Posts: 4,953
- Rep Power: 3835
1) I can only go to the gym 3 times a week so I can't get another workout in. I do back only once a week because I dead heavy (for me anyway) and it destroyes my lower back. Squatting twice a week also does a number on my lower back lol.
2)Most would tell me to cut right now because of my pretty high bodyfat %, but I don't care about that right now, I just wanna build strength and gain musce mass for a couple years before I think about a cut.
3)I don't really have any set diet, I just try to get enough cals in every day so that my lifts keep on going up. I'll usually have 2 protein shakes on rest days and 3 on training days as well as 3 proper meals everyday consisting of things like meat, chicken, pasta, rice, potatoes and lots of milk. Basicaly lots or carbs and protein.
Haha yeah thanks about the incline, my gym actually only has DBs that go 24kgs, and then straight to 30kgs, which was annoying, then 35kgs and then 40kgs. :/
When I started I could do the 24s like 4 sets of 6 reps and worked my way up 4 sets of 12 reps. Then I started doing the 30s and at first I could barely do them for 1 set of 6 reps. Anyway hope this helps.Last edited by Little_Moth; 05-30-2011 at 01:12 PM.
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05-30-2011, 01:40 PM #6
- Join Date: Apr 2011
- Location: London, England, United Kingdom (Great Britain)
- Age: 28
- Posts: 3,574
- Rep Power: 7512
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05-30-2011, 01:52 PM #7
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06-01-2011, 03:23 AM #8
- Join Date: Jun 2009
- Location: Russian Federation
- Age: 33
- Posts: 4,953
- Rep Power: 3835
Wed: Back/Shoulders
Tried Sumo Deadlifts for the first time today, I enjoyed it a lot more then normal Deadlifts.
Deadlifts
50kg (110lbs) x 8
80kg (175lbs) x 8
115kg (253.5lbs) x 6 PR
115kg (253.5lbs) x 6 PR
120kg (265lbs) x 8 (Really went for it) PR
Lat Pulldowns Behind the Neck
I do these instead of normal Pulldowns because during normal Pulldowns I can only feel my Biceps working lol. But I really feel my Lats during these.
65kg (143lbs) x 10
65kg (143lbs) x 10
65kg (143lbs) x 10
65kg (143lbs) x 10
Gonna try 70kg next workout.
BB Rows
70kg (155lbs) x 10
72.5kg (160lbs) x 10 PR
75kg (165lbs) x 8 (+2 reps with worse form) PR
75kg (165lbs) x 8 (+2 reps with worse form) PR
One Arm DB Rows
35kg (77lbs) x 12 x 4 (With straps because my hands were ****ed by now)
Behind the Neck Press
Bar x 15
52.5kg (115lbs) x 8
55kg (121lbs) x 8
57.5kg (128lbs) x 6 (+2 assisted) PR
57.5kg (128lbs) x 6 (+4 assisted) PR
Side Raises
12kg (26.5lbs) x 12-15 x 4
Bent Over Side Raises
8kg (17.5lbs) x 8-12 x 4
Awesome Workout.
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06-02-2011, 10:48 PM #9
- Join Date: Jun 2009
- Location: Russian Federation
- Age: 33
- Posts: 4,953
- Rep Power: 3835
Fri: Chest/Legs/Arms
Flat BB Bench Press
Bar x 10
50kg (110lbs) x 8
80kg (176lbs) x 5 PR
77.5kg (170lbs) x 6
77.5kg (170lbs) x 4
Incline BB Bench Press
70kg (154lbs) x 4 PR (+1 assisted)
65kg (143lbs) x 7
65kg (143lbs) x 5
Incline DB Flies
18kg (40lbs) x 10
18kg (40lbs) x 10
18kg (40lbs) x 10
18kg (40lbs) x 12
BB Squats
50kg (110lbs) x 8
100kg (225lbs) x 7 PR
Didn't finish my workout because after that set of squats I got really ****ing dizzy and I knew if I did another set of anything I'd spill my guts (it's happened before) so I left. I guess it's because I didn't get much sleep, my sleeping patterns are ****ed.
Happy I got 80kg x 5 on Flat Bench though.Last edited by Little_Moth; 06-03-2011 at 12:22 AM.
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06-03-2011, 03:30 AM #10
Good workouts so far, although I have to say you shouldn't neglect back/shoulders by hitting them half as much as everything else.
Also how's dem sumo deadlifts, can you go heavier on them as opposed to conventional? I've been meaning to try them for while now but always forget when the time comes
SubbedUpdated 12.06.2011
stats:
5'8 178lbs
275x2 Bench
400x5 Smith machine squat
500x4 Deadlift
Is regret only a word that the living possess?
Check out my log:
http://forum.bodybuilding.com/showthread.php?t=134598421
<Racing Bruno93 to 3 plate front squat> Current PR: 185x10
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06-03-2011, 03:38 AM #11
- Join Date: Jun 2009
- Location: Russian Federation
- Age: 33
- Posts: 4,953
- Rep Power: 3835
Thanks for the sub man, I'll check out and sub yours as well.
Loved Sumo Deads, the week before I tried them I got 110kg x 8 doing normal Deads and first time doing Sumos I got 120kg x 8. So that's like a 23 pound increase in weight haha. Gonna stick to Sumos from now on, plus my form is better doing them.
Also I know it seems like I'm neglecting Shoulders and Back but I find it a lot easier to increase my Back lifts and my Chest is lagging behind my back (my Bench sucks) so I'm gonna stick to this program for now.
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06-03-2011, 06:07 AM #12
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06-04-2011, 05:41 PM #13
Hows it going Little_Moth!?
Great work on all your lifts, cant believe I missed this log. Figuring out how to sub now!
Keep working hard brother!Lifting teaches you, it shows you everything and more that needs to be learned in life. It is a transferable skill both Physically and Mentally. It will allow you to push the limits of your existence and discover your true potential.
Bulk Slow. 5/3/1 Log: http://forum.bodybuilding.com/showthread.php?t=134986941
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06-04-2011, 05:53 PM #14
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06-05-2011, 03:06 AM #15
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06-05-2011, 03:07 AM #16
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06-05-2011, 05:00 AM #17
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06-05-2011, 05:06 AM #18
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06-05-2011, 11:11 PM #19
You can do it OP, light weight baby!
Lifting teaches you, it shows you everything and more that needs to be learned in life. It is a transferable skill both Physically and Mentally. It will allow you to push the limits of your existence and discover your true potential.
Bulk Slow. 5/3/1 Log: http://forum.bodybuilding.com/showthread.php?t=134986941
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06-06-2011, 01:54 AM #20
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06-06-2011, 02:12 AM #21
- Join Date: Jun 2009
- Location: Russian Federation
- Age: 33
- Posts: 4,953
- Rep Power: 3835
Mon: Chest/Legs/Arms
Flat BB Bench Press
Bar x 10
50kg (110lbs) x 8
80kg (176lbs) x 5
80kg (176lbs) x 4
75kg (165lbs) x 6
Incline BB Bench Press
67.5kg (148lbs) x 5
67.5kg (148lbs) x 6
67.5kg (148lbs) x 5
Incline DB Flies
18kg (40lbs) x 12
18kg (40lbs) x 12
18kg (40lbs) x 10
18kg (40lbs) x 10
BB Squats
50kg (110lbs) x 10
100kg (225lbs) x 8
100kg (225lbs) x 8
100kg (225lbs) x 8
Lying Leg Curls
40kg (88lbs) x 8
45kg (100lbs) x 8
45kg (100lbs) x 8
45kg (100lbs) x 8
Calf Raises
130lbs x 12
130lbs x 12
130lbs x 12
130lbs x 12
Lying BB Tricep Extensions
40kg (88lbs) x 8
40kg (88lbs) x 8
40kg (88lbs) x 7
BB Curls
40kg (88lbs) x 8
40kg (88lbs) x 8
40kg (88lbs) x 10
Couldn't be bothered with anymore isolation work.
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06-06-2011, 02:18 AM #22
Good work mate! Keep them numbers coming!
Lifting teaches you, it shows you everything and more that needs to be learned in life. It is a transferable skill both Physically and Mentally. It will allow you to push the limits of your existence and discover your true potential.
Bulk Slow. 5/3/1 Log: http://forum.bodybuilding.com/showthread.php?t=134986941
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06-06-2011, 02:21 AM #23
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06-06-2011, 02:29 AM #24Lifting teaches you, it shows you everything and more that needs to be learned in life. It is a transferable skill both Physically and Mentally. It will allow you to push the limits of your existence and discover your true potential.
Bulk Slow. 5/3/1 Log: http://forum.bodybuilding.com/showthread.php?t=134986941
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06-06-2011, 02:33 AM #25
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06-06-2011, 03:53 AM #26
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06-06-2011, 05:40 AM #27
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06-06-2011, 05:50 AM #28
- Join Date: Jun 2009
- Location: Russian Federation
- Age: 33
- Posts: 4,953
- Rep Power: 3835
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06-06-2011, 06:00 AM #29
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06-06-2011, 06:08 AM #30
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