EB68's workout journal

[EB68]

Figured it was time to start a journal here. A little background first, I was overweight and way out of shape and after learning my cholesterol was high I decided to get in shape. I traded a pistol and some boot for a smith machine, adjustable bench with preacher curl/leg attachment 450 lbs. of olympic weights and some other odds and ends and completely changed my diet. After six months of reworking and learning about dieting along with lifting steadily I lost close to 30 lbs. and gained some strength and a little mass. My weights are still pretty low from being weak to begin with and the weight loss. But hopefully knowing that all of you can see how low they are will inspire me to push harder and get them up. I just started a bulking process a couple of weeks ago and hope to gain around 5 lbs. per month over the next several months. My workout split is legs on sundays, chest and triceps on mondays, rest tuesdays, back and biceps on wednesdays, shoulders on thursdays, and rest on fridays/saturdays. I do a little light cardio on rest days and work my abs on legs days. Sorry for the long windedness I cannot post pics yet but added a leg picture in my gallery since today was leg day. This is how today went.
Squats=110lbs. warm-up for 18 reps
140x12 reps
160x11 reps
160x9 reps
leg extensions
75x15 reps
85x12 reps
95x10 reps
leg curls
40x15 reps
50x12 reps
60x9 reps
stiffleg deadlifts
85x12 reps
95x10 reps
105x8 reps
calf raises
160x15 repsx3
then a little abs work.
I will post progress pictures as time goes on and I get to 50 posts. I am also scheduled for a cholesterol test on the 30th and will post the results from that when I get them.

[EB68]

Today was chest and triceps day and this is how it went.
2 sets of push-ups till failure

Flat dumbell benchpresses
65'sx11 reps
65'sx10 reps
65'sx9 reps
65'sx7 reps

Incline dumbell presses

55'sx10 reps
55'sx9 reps
55'sx7 reps

Incline flies

25'sx12 reps
30'sx10 reps

Skullcrushers

50x12x3

overhead triceps presses
40x12 reps
40x12 reps
40x10 reps

My triceps were on fire and I couldn't hardly wash my hands afterwards. I use mostly dumbells for my chest since I have a smith machine and it hurts my left shoulder to do barbell presses with it. I was also a little short on my diet today. I had 2910 calories with 310 carbs, 189 protien, and 100 fats. I have been shooting for 3200 calories per day but this is close enough for today.

[EB68]

Off today. 20 minutes of light cardio. Diet today was 2962 calories, 361 carbs, 178 protien, 101 fats. I think 2950 to 3000 daily is going to work for now as I am up 4 pounds in three weeks, goal is 5 pounds per month.

[EB68]

Today was back and biceps and here is how it went.

pull-ups
BWx11
BWx10
BWx8
BWx7
BWx4

Bent over rows
90x12
100x10
110x9

seated cable rows
110x12
120x10
130x8

Deadlifts
155x6
175x6
195x6
215x6
225x6

Standing EZ bar curls
65x11
65x9
65x7

seated incline dumbell curls
15x12
20x12
was gonna do 25's but had nothing left.

Diet today was 2916 calories, 333 carbs, 101 fats, and 185 protien.

[EB68]

Today was shoulders and abs and here is how it went.

Military press
70x15
80x12
90x10
100x8

upright rows
50x12
55x10
60x8

rear delt flies
15'sx12x3

lateral raises
15'sx12x3

barbell shrugs
140x10
190x8
210x6
140x8

dumbell shrugs
50'sx12
40'sx11
30'sx11

3 sets of cable crunches
3 sets of oblique sways

My traps are pumped liked crazy, even though they are barely visible they feel huge. Today's diet was 3473 calories, 407 carbs, 205 protien, and 123 fats. A bit more than my goal but the scale has been the same for a few days now.

[EB68]

Off today. 20 minutes steady cardio. Diet was 3554 calories, 427 carbs, 136 fats, 180 protien. Feeling a lot more energetic with the bulking diet compared to the cutting diet, and strength is slowly going up.

[EB68]

Internet went down on me yesterday so nothing logged. I didn't do any type workout anyway, just work around the house. Diet consisted of 3336 calories, 454 carbs, 106 fats, and 184 protiens.

[EB68]

Today was legs day and here it is.

Squats
110x15 warm-up
140x12
160x10
180x8

leg extensions
80x15
90x12
100x10

leg curls
45x15
55x12
65x10

SLDL's
85x12
95x10
105x8

calf raises
140x15x3

rope cable crunches
40x20x3

oblique dumbell sways
30x20x3

Diet today was 3362 calories, 352 carbs, 142 fats, 185 protien. I got the weight up from last sunday, maybe I can continue this direction.

[EB68]

Today was chest day and here is how it went.

flat dumbell presses
65'sx12
65'sx10
65'sx8
65'sx7

Decline dumbell presses
55'sx10
55'sx8
55'sx7

Incline flies
30'sx12
30'sx12

skull crushers
55x12
60x12
60x11

Tricep pushdowns
40x12
40x10
40x9

Diet today was 3,838 calories, 437 carbs, 149 fats, and 202 protien. Wanted to go a little heavier on the presses this week, but have had a bad sinus headache all day and the straining to get these weights was all but unbearable. Maybe I can go up next week.

[EB68]

Off today, but some good news. I got the results back from my bloodwork. In early september 2011 my Total cholesterol was 210, triglycerides were high and HDL was 30. Today after seven months of clean diet and lifting regularly the total is 159, triglycerides 45, and HDL is 56.
Todays diet was 3083 calories, 347 carbs, 149 fats, and 175 protien.

[EB68]

Felt good today, just about past the allergies. Today was back and biceps and here is how it went.

Pull-ups
BWx10
BWx8
BWx7
BWx5
BWx4

Seated rows
110x12
120x12
130x8

Bentover rows
90x12
100x12
110x10
120x8

Deadlifts
155x10
175x8
195x6
215x6
225x5

EZ bar preacher curls
65x12
70x9
70x7

drop set of concentration curls
25x12
20x10
15x9
same for each arm

Diet today was 3902 calories, 411 carbs, 168 fats, 201 protien. I was short yesterday and tried to make it up today.

[EB68]

Today was shoulder day and this is how it went.

military presses
90x12
100x10
110x8

upright rows
50x12
55x10
60x8

rear delt flies
15'sx12x3

lateral raises
15'sx12x3

barbell shrugs
90x15
140x12
190x10
140x10
90x12

dumbell shrugs
40'sx12x2

hanging leg raises
3x failure

decline oblique crunches
3x failure

Diet today was 3260 calories, 383 carbs, 116 fats, 176 protien.

[EB68]

Off today. Diet was 3698 calories, 347 carbs, 175 fats, 201 protien. I am battling low test and trying to up the good fat intake with olive oil and natural peanut butter, to see if it will help. My results were 275 total test, 4.5 LH, and 4.9 free test. I guess this explains my meager gains, but I will continue to lift heavy and eat correctly to see if I can get it up some. Meanwhile I have an appointment with an endoclinologist(?sp) to see what they reccommend for my issue.

[EB68]

No workout for saturday. Ran weedeater for about 6 hours though. I lost a pound over the last couple of days (what the hell?). I still haven't got the bulk diet figured out and will continue to stay in the 4,000 cal. range for this week and see how it goes.
Saturday's diet was 4054 calories, 423 carbs, 182 fats, and 203 protien.
I also have quit doing any cardio since summer is here and I am working outside everyday I am off work.

[EB68]

Today was legs day and here it is

Squats
110x15
140x12
160x10
180x8

leg extensions
80x15
90x12
100x10

leg curls
45x15
55x12
65x10

stiff leg deadlifts
85x15
95x12
105x10

calf raises
140x15x3

cable crunches
40x20x3

oblique sways
30x20x3

Diet today was 3975 calories, 450 carbs, 172 fats, 199 protien. Cardio today was about 6 hours mowing and weadeating, I am whooped.

[EB68]

Today was chest day and I felt really strong. Could have been from a lot of maotivation from the forum here like cmoore's recent update and a few others progress pictures. Here is how it went.

push-ups
2 setsx15


Flat dumbell presses
70'sx10
70'sx9
70'sx8
70'sx6

incline dumbell presses
60'sx9
60'sx8
60'sx6

incline flies
35'sx12
35'sx12
35'sx12

skullcrushers
65x12x3

overhead presses
40x12x3

Diet today was a bit short, but I won't sweat it. 3789 calories, 395 carbs, 163 fats, 185 protien.

[EB68]

Off today. diet was 3694 calories, 356 carbs, 165 fats, and 213 protien. Have DOMS in legs chest and triceps today.

[EB68]

Today was back and biceps, here is how it went.

pull-ups
BWx10
BWx8
BWx7
BWx6
BWx5

bentover rows
90x12
100x12
110x10
120x10

seated rows(close grip)
110x12
120x11
130x10

deadlifts
155x10
175x9
195x8
215x7
225x6

EZ-bar preacher curls
70x10
70x8
70x7
65x7

hammer curls
25'sx12
25'sx12
25'sx10

Diet today was 3975 calories, 409 carbs, 171 fats, and 195 protien.
Anyone have any critique on routine, diet, or anything else feel free to chime in. Or if you wish to make fun of my meager lifts, I can handle it.

[EB68]

Today was shoulders and abs and here it is.

military presses
90x12
100x10
110x8

upright rows
55x12
60x10
65x8

rear delt flies
15'sx12x3

front dumbell raises
15'sx12x2

lateral raises
15'sx12x3

barbell shrugs
90x15
140x12
190x8
210x6

behind the back shrugs
110x15
140x12
140x10
110x10

cable crunches/hanging leg raises supersets
50x20
15
50x20
15
50x20
15

oblique sways
40x20x3

Diet today was overboard but I felt good anyway. 4806 calories, 547 carbs, 191 fats, and 236 protien. I had been a little short the last couple of days and wanted to add a little today, guess I got carried away.

[EB68]

Off today. Had a really long crappy day at work also, feeling very cranky and tired. Diet sucked today as well, guess it was just one of those days. Diet today: 3508 calories, 327 carbs, 154 fats and 209 protien.

[EB68]

Off today. Got some much needed rest and feel much better than yesterday. Diet today was 3661 calories, 340 carbs, 167 fats, and 229 protien.

[rendylee]

I'm in

...Awesome about the cholesterol levels, mine was blood pressure that got me started and it is now back to normal, which is fantastic.

Keep it up and before long you will own those 17inch biceps

[EB68]

Thanks for the reply. Good to hear about your BP too. Nice to fix issues with diet and exercise and avoid the meds.

[EB68]

Today was leg day and here it is.

Squats
110x12
140x12
160x10
180x10
200x8

leg extensions
80x15
90x12
100x10
110x10

leg curls
45x15
55x12
65x10

stiff leg dead lifts
85x12
95x10
105x8
115x6

calf raises
160x15x3

cable crunches
50x20x3

oblique sways
40x20x3

Diet today was 4318 calories, 482 carbs, 213 fats, and 221 protien. Felt really good today and upped the weight and volume, really whooped now though.

[rendylee]

Today was leg day and here it is.

Squats
110x12
140x12
160x10
180x10
200x8

leg extensions
80x15
90x12
100x10
110x10

leg curls
45x15
55x12
65x10

stiff leg dead lifts
85x12
95x10
105x8
115x6

calf raises
160x15x3

cable crunches
50x20x3

oblique sways
40x20x3

Diet today was 4318 calories, 482 carbs, 213 fats, and 221 protien. Felt really good today and upped the weight and volume, really whooped now though.

Looks like a good workout and can undertand why you would be whooped.

How many day per week do you train, what is your split?

[EB68]

I workout 4 days per week. I do legs/abs on sundays, chest/triceps on mondays, off tuesdays, back and biceps on wednesdays, shoulders/abs on thursdays, and off fridays and saturdays. I am trying hard to add weight each week as I am in a bulk right now, and where I can't add weight I am adding volume. Seeing some of the others routines makes me feel like I am not doing enough, but I guess I am gonna have to build up slowly.

[EB68]

Today was chest and triceps and here it is.

Push-ups
3 sets of 15 reps

flat dumbell presses
70'sx10
70'sx9
70'sx8
70'sx7
70'sx8
60'sx9
60'sx8
60'sx8

decline dumbell presses
60'sx10
60'sx9
60'sx9

incline flies
25'sx15
25'sx12
25'sx12

overhead tricep presses
40x12
45x12
45x12
45x12
40x12

tricep pushdowns
40x12
40x12
40x12
40x10

Diet today was 3908 calories, 364 carbs, 170 fats, and 241 protien. Felt really good today, the extra calories have gave me more strength and energy for sure. weighed 163 this morning, that is up 8 pounds in six weeks so going pretty well on the bulk.

[EB68]

Off today. Diet was 3562 calories, 314 carbs, 152 fats, and 243 protien.

[EB68]

Today was back and biceps and here it is.

Pull-ups
BWx10
BWx9
BWx8
BWx7
BWx7 (last one had some sway in it)

Bentover rows
90x12
100x12
110x11
120x10
130x8
130x8
130x7

Deadlifts
155x10
175x10
195x8
215x8
225x6
225x4

EZ bar preacher curls
55x12
60x11
65x9
70x8
70x6
60x8

alternating dumbell curls
25'sx12
25'sx11
25'sx9

Hammer curls drop set
25'sx10
20'sx10
15'sx10

Had a long day today and got home about an hour late, had to stuff meal in and workout about 45 minutes later. Thought I was going to spit chunks a couple of times, but made it through the workout with all food still inside. Wanted to do a few sets of seated rows, but just didn't have the time or strength. Missed one small meal today as well. Diet was 3625 calories, 345 carbs, 169 fats, and 193 protien. Now I need some sleep.

[rendylee]

You have some great numbers up there!! I left my journal in my vehicle and it's pouring outside...so I am not going back out there to grab it, lol

We stayed relatively light....and that may be the LAST time I ever say in my journal which exercieses I don't particularily care for. "So Ren, you don't care for DL's eh...ya we concentrated on DL's tonight, LOL!!

I can't get over the amount of calories you can eat...but you're bulking arent' you....ps, glad the food stayed all inside tonight....gosh, could you imagine all the gym ettiquitte rules you would have broke with that letting loose !

Have a great sleep!