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  1. #1
    hnng Loidao's Avatar
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    Loi's workout log.

    Started ~ Sept 10' on a crappy split that I gradually made adjustments too.
    5/31/11 I started Reg Park's Beginner Routine.
    Weight is all in lbs.
    Goal is to get stronger and bigger. (Started squatting and DL'ing recently.. low lifts)

    Edited Reg Park's Beginner Routine so I would be doing a workout every other day versus having a 2 day break at the end of each week.

    Day 1 - 5/31/11
    Unsure of what weights to use so experimented.

    Back Squats 135 165 195x5x3 190x3
    Chin Ups BWx2 20x5 25x5 30x5
    Bench Press 135 155 175 3x5
    Barbell Curls Bar+35 2x10 (hard)
    Reverse Curls x8 x7 x5
    Seated Toe Ext Machine 290 x10 x20 x15
    Last edited by Loidao; 06-21-2011 at 09:39 PM.
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  2. #2
    hnng Loidao's Avatar
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    Day 2 - 6/02/11

    Front Squats BBx5 95x5 135 3x5
    Rows 90x5 135x5 145 3x5
    Standing Press BBx5 95x5 105 3x5
    Deadlifts 135x5 185x5 225x5
    Rev Curls BB (45lbs) 2x10
    Seated Toe Ext Machine 290 x20 x15
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  3. #3
    hnng Loidao's Avatar
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    Day 3 - 6/4/11

    Back squat 135 165 185 3x5
    Pull ups BW 15x5 20x5 25 3x5
    Bench Press 135 155 175 3x5
    Barbell Curl Bar+30 2x10
    Rev Curls 40x10
    Calves 290 2x20
    Farmers Walk 80x30sec 90x30sec
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  4. #4
    hnng Loidao's Avatar
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    Day 4 - 6/6/11

    Front Squats BW 95 140 3x5
    Rows BB 95 150 3x5
    Shoulder Press BB 95 105 3x5
    Deadlift 135 185 230x5 (Got sloppy)
    Forearm 50 2x10
    Calfs 310 2x20

    Questions had - Difference wide/close stance squat? Front Squat pain?
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  5. #5
    hnng Loidao's Avatar
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    Day 5 - 6/8/11

    Back Squat 95 135 165 190 2x5 x4 (4th got sloppy)
    Pull ups BW 15 30 3x5
    Bench press 135 155 180 x4 No spot 2x5
    Barbell Curl Bar w/35
    Farmers Walk 80x30 90x45
    Calves 310x20x15
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  6. #6
    hnng Loidao's Avatar
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    Day 6 - 6/11/11

    Really crappy workout, wasn't feeling it. Did main lifts and left.

    Front Squat 140 3x5
    Rows 150 3x5 Check form
    Press 105 2x5 95x4
    Deadlift 235x3
    Forearm
    Calfs
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  7. #7
    hnng Loidao's Avatar
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    Day 7 - 6/13/11

    Squat 190 3x5
    Pull ups x15 30 3x5
    Bench 185 3x5 spot
    Barbell Curl 35
    Forearm 50
    Calves 315 2x15
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  8. #8
    hnng Loidao's Avatar
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    Day 8 - 6/15/11 (Week 3)

    Front Squat 145 3x5
    Rows 145 3x5
    Shoulder Press 105x5 100 2x5
    Deadlift 235x4 x1
    Wrists hurt
    Calfs (Switched to Standing Toe Ext Machine) 200 x15 x20
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  9. #9
    hnng Loidao's Avatar
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    Day 9 - 6/17/11

    Squat 195 3x5
    Pull ups 30 3x5
    Bench 185 x4 x5 x5 Spotted
    Barbell Curl 35
    Forearm 50 40
    Calves 200x20 220x15
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  10. #10
    hnng Loidao's Avatar
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    Day 10 - 6/19/11

    Front squat 150 3x5
    Rows 150 3x5 Move down weight till better form
    Shoulder press
    Deadlift 235x5
    Forearm
    Calves - Didn't log, unsure if performed or not

    Felt pain in left shoulder when trying to do Shoulder Presses so left that alone for today.
    Hurt wrist moving BB, WTF......... sucked up pain for deadlifts and left....
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  11. #11
    hnng Loidao's Avatar
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    06/20/11

    Wrist hurting more.. can't move without sharp pains.. possibly out for few weeks? Thinking about trying to do some legs if I can.
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  12. #12
    One short motherf*cker Willaman's Avatar
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    Subbed
    My dual log with Erick - http://forum.bodybuilding.com/showthread.php?t=138529843&p=759970543&posted=1#post759970543


    Repping people who post on my log!
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  13. #13
    hnng Loidao's Avatar
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    Day 11 - 6/22/11

    Squats 195 3x5
    Calves 220x20 240x17

    Wrist still hurts. Probably will find a lower body routine in the meantime...
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  14. #14
    hnng Loidao's Avatar
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    Day 12 - 6/24/11

    Front squat - 150x5 Bumped up 5lbs cause too easy. 155 2x5
    Deadlift 245x5 (10lb jump!)
    Calves - 240x15 240x15

    Pain in wrist is subsiding, but still think somethings wrong. Tried benching, shoulder presses, and deadlifts. Wrist only hurt at the top of the movements.
    Still can't do curls or pull ups.
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  15. #15
    hnng Loidao's Avatar
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    Day 13 6/26/11

    Squat 200 3x5
    Pull Ups 30x5 35 2x5
    Bench 185 x3 x5 x3 x2 (Really bad bench. Idk what was going on there, lol.)
    Calves 240 2x20
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  16. #16
    hnng Loidao's Avatar
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    Day 14 6/28/11

    Front Squat - 155 3x5
    Deadlift 250x5
    Calves 260x20 280x15
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  17. #17
    hnng Loidao's Avatar
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    Day 15 6/30/11

    Squats 200 3x5
    Pull Ups 35 3x5
    Calves 280 2x15

    Going to give my wrist a break since it isn't getting any better.. so no more bench for now.
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  18. #18
    Registered User dragonman6's Avatar
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    dang nice work man! tryin to gain mass as well?
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  19. #19
    hnng Loidao's Avatar
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    Originally Posted by dragonman6 View Post
    dang nice work man! tryin to gain mass as well?
    Thanks, and yepp. But my main goal right now is too get stronger as my lifts are pretty pathetic, lol. Shoulders look good btw.
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  20. #20
    Registered User dragonman6's Avatar
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    Originally Posted by Loidao View Post
    Thanks, and yepp. But my main goal right now is too get stronger as my lifts are pretty pathetic, lol. Shoulders look good btw.
    thanks man yeah my lifts are pretty pathetic as well. check out my log~!
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  21. #21
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    Day 16 7/3/11

    Took an extra day off yesterday.

    Front Squat 160 3x5
    Deadlift 260x5

    Maybe I'll try 275 next session..
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  22. #22
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    7/6/11

    Took another extra day off. Wouldn't call it a greet workout..

    Squat 205 x5 2x4
    Pull ups 35 3x5
    Deadlift 275 x3 x1 (15lb jump.. Back was feeling sore from Squats and last session)
    Forgot calves

    Last day of gym membership, wut do???
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  23. #23
    hnng Loidao's Avatar
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    7/15/11

    After 9 day break.

    Squats 205 2x5 x4 :/
    Small upper body work. Still waiting for wrist to heal.
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  24. #24
    hnng Loidao's Avatar
    Join Date: Nov 2010
    Location: United States
    Stats: 6'0", 173 lbs
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    Bump.
    Got a membership yesterday.

    Front squat 135x5 (tired from yesterday's Squats)
    Rows 135x5 140 2x5
    DB shoulder press 45x5 50 2x5
    Deadlift 135x3 225 x3 265x1
    Calves 220 2x15
    Last edited by Loidao; 11-11-2011 at 09:30 PM.
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  25. #25
    hnng Loidao's Avatar
    Join Date: Nov 2010
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    11/12/11:
    Ran 5 laps.

    11/14/11:
    Squats 185x5 175x4... <---- squat dropped so much.
    Pull ups 35 3x5
    Bench (Dumbbells) 70x5 75 2x5
    Curls 70 2x8 50x10
    Calves 240 2x15
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  26. #26
    hnng Loidao's Avatar
    Join Date: Nov 2010
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    Front Squat 135x5 145x5 155x4
    Row 135x5 140x4
    DB Shoulder Press 50x5 55x4 x3
    Deadlift 185x4 255x3 225x3
    Calves 240 2x15

    Incline Press Machine 90 2x5
    Close Grip Lat pulldown 100x5 125 2x5
    5 Dips & some abs.
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  27. #27
    hnng Loidao's Avatar
    Join Date: Nov 2010
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    11/18/11 - Feeling tired and had about 45 mins @ the gym.
    Bench 175 3x4-5
    Squat 185 2x4-5
    Pull ups 30-35x5
    Calves 240 2x15
    Some curls

    11/20/11
    Front Squat 135x5 150x5 160x5
    Bench Press 135 x8 x10 x8
    Close Grip Lat Pull down 125 2x5 137.5x5
    Db Shoulder Press 50x5 (Tri's feeling a little sore)
    BB Curl 70 2x5
    Deadlift 135x2 185x2 225x5
    Calves 240x15+5
    Cable Fly 50-60x__reps
    Some Abs
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  28. #28
    Registered User dragonman6's Avatar
    Join Date: Jun 2011
    Location: California, United States
    Stats: 5'8", 158 lbs
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    where in ca you from brah?
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  29. #29
    Registered User dragonman6's Avatar
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    Originally Posted by Loidao View Post
    Didn't know anyone still followed this but I'm from SD. Hbu?
    OC! i lvoe san diego tho, weather there seems to be really nice. its been rainy here all weekend.
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  30. #30
    Registered User dragonman6's Avatar
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    Originally Posted by Loidao View Post
    Never visited LA area so can't comment but it's raining here too haha.
    haha ohh gotcha, gotta love the rain tho ;D
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