NoodlesFromHell's workout log.

[noodlesfromhell]

Hello guys, until recently I had a log in the teen bb section of the forum. I decided that things here would be a little more serious. I have a year of lifting experience behind my back, though six months of that year I didn't know what I was doing, and the rest I didn't have the motivation to keep up with the eating so I have made very little progress. I hope that this time I will have more success. I think that my long term goal is 200lbs relatively lean (I am now 162-3), but I hope to see significant progress before I finish 11th grade.

My main lifts for each muscle group are as of 23.10.2012:
Bench: 65kg 5x3
Squat: 80kg 5x5
Deadlift: 130kg 1x1
Rows: 70kg 3x5
Bicep Curls: 35kg 3x8
Cable Tricep Extensions: 55kg 3x8
Calves Raises: 80kg 5x5
DB Shoulder Press: 22,5kg (per DB) 3x5

Today's Workout:

Squat:
80kg: 5,5,5 reps

Leg Press:
130kg: 6,6

Leg Extensions:
75kg: 10,8

Romanian Deadlift:
70kg: 8,8,8

Leg Curl:
35kg: 10,10

Calf Raises:
80kg: 5,5,5,5,5

Rotatory Calf Machine:
100kg: 10,10,8

[noodlesfromhell]

Today I was a little down, I had a rough weekend with some hiking in the mountains and then a party with some drama ;d

Barbell Rows:
75kg: 4,4,4

Weighted Pull-ups PR
+12,5kg: 7,6

Bench Press:
67,5kg: 3
60kg: 5
50kg: 8

Some Light Bicep Curls:
25kg: 8,8,8

Some Light Cable Tricep Extensions:
30kg: 10,8,6

Gotta catch up with eating too. I'm down to 73 kilos which is the lowest I have been in weeks.

[noodlesfromhell]

I did a squat-only session today because the gym was closing.

Squat:
80kg: 5,5,4,3
70kg: 6,5,4
50kg: 10

I got some burning in the quads as I have never done so many squats in one training and I suppose I will be sore tomorrow but it's all good.

[noodlesfromhell]

Okay, so I figured out what I'll do in terms of a program. I'm doing a slightly modified PHAT (modified to suit my weak points). I'll post that later.

Today's workout was Back & Shoulders and I did it in a pretty short amount of time with less rest than I am used to.

Barbell Rows:
bar x 5
40kg x 5
55kg: 3,3,3,3,3,3

BW Pull-ups: 8,7,7

Seated Cable Rows:
55kg: 8,8,8

DB Shrugs:
30kg (per DB): 12,12

Close grip lat pulldown:
40kg: 15,15,15

DB Shoulder Press:
20kg (per DB): 8,8,6

Upright Rows:
25kg : 12,12

Lateral DB Raises:
5kg (per DB): 15,15,15 (died at the last reps )

It was a nice nice workout and I'll post the layout of the program in an hour or maybe less.

AM I GOING TO GET SOME FOLLOWERS PLEASE

[noodlesfromhell]

So, the program I would be going with for the next few months will be this.

Layne Norton's PHAT (Modified by Noodlesfromhell)

Upper Power Day
*Barbell Rows: 3x3-5
*Weighted Chin-ups: 2x6-10
*Weighted Pull-ups: 2x6-10
*Barbell Bench Press: 3x3-5
*Weighted Dips: 2x6-10
*DB Shoulder Press: 3x6-10
*Ez Bar Bicep Curls: 3x6-10
*Straight Bar Cable Tricep Pushdowns: 3x6-10

Lower Power Day
*Mothafuking Squats: 3x3-5
*Leg Press: 2x6-10
*Lex Extensions: 2x12-15 (in this rep range because putting a lot of weight on this exercise f*cks my knees up)
*SLDL: 3x5-8
*Leg Curls: 3x6-10
*CALVES: calves are a different story because I don't agree with Layne's method of training them. I've always had bad calve genetics - short, high inserted, and on an extremely long shin but I believe there is room for a lot of size gains and improvement. I read scientific articles on the calve muscles' structure and kinds of fibers they consist of. I think that the method of Lyle McDonald which insists on doing HEAVY work in the low rep range for the gastrocnemius and higher rep work for the soleus would be best. So it looks like this:
*Standing Calve Raises: 5x5
*Seated Calve Raises: 3x10-12

Back & Shoulders Hypertrophy
*Barbell Rows: 6x3
*Pull-ups: 3x8-12
*Seated Rows: 3x8-12
*Dumbbell Shrugs: 2x12-15
*Close Grip lat pulldown: 3x15-20
*Seated DB Shoulder Press: 3x8-12
*Upright Rows: 2x12-15
*DB Lateral Raises: 3x15-20

Legs Hypertrophy
*Squats: 6x3, 2x8-12
*Leg Press: 3x8-12
*Leg Extensions: 3x15-20
*SLDL: 3x5-8
*Leg Curls: 3x8-12
*CALVES: the same thing I do in my heavy leg day. (Standing Calve Raises: 5x5, Seated Calve Raises: 3x10-12)

Chest & Arms Hypertrophy
*DB Bench Press: 6x3
*Incline DB Press: 3x8-12
*Hammer Strength Chest Press: 3x12-15
*Dumbbell Flyes: 2x15-20
*Ez Bar Bicep Curls: 3x8-12
*Concentration Curls: 2x12-15
*Barbell Behind-body standing wrist curls: 2x12-15 (I have lagging forearms, that's why I've added those)
*Straight Bar Cable Tricep Extensions: 3x8-12
*Tricep Bench Dips: 2x12-15

NOTE: Due to bad rotator cuffs I'll most probably be doing some rotator cuff work at the end of upper power, back & shoulders, and chest&arms days. I've decided to to this work at the end so I have a tight and unexhausted rotator cuff for my working sets. (correct me if I'm wrong)

[noodlesfromhell]

Motivation for today:



Decided to flip legs and chest/arms day this week because I had some knee discomfort today from the cold weather.

So here it is, chest and arms hypertrophy:

DB Bench:
22,5kg (per DB): 3,3,3,3,3,3

Incline DB Bench:
20kg (per DB): 8,8,8

Hammer strength chest press:
50kg x 9
40kg: 12,9

DB Flyes:
12,5kg (per DB): 10,10

Ez bar bicep curls:
30kg: 12,8 (could do more),8

Hammer Curls:
12,5kg (per DB): 12,12

Straight bar standing wrist curls:
25kg: 15,15 (this hurts like a b*tch for some reason, and in the muscle, not the wrist itself)

Straight bar cable tricep pushdowns:
45kg: 12,12,8

Close grip bench press: (didn't do bench dips today)
40kg: 8,8

That's it for today. No rotator cuff work because I wanted to go back to study for some tests tomorrow.
Tomorrow is leg day. Pray for me.

[noodlesfromhell]

Mothafukin leg hypertrophy day.

Squats:
65kg: 3,3,3,3,3,3
55kg: 8,8

Leg Press:
115kg: 15,15

Leg Extensions:
40kg: 15,15,15

SLDL:
70kg: 8,8,8

Leg Curls:
30kg: 12,12

Standing Calf Raises:
90kg: 5,5,5,5,5

Seated calf raises:
omitted because my gym still hasn't supplied us with such
a machine though soon there will be one

Overall I was feeling like I need to sit the whole time I didn't. Pretty tired right now and I have an english essay, a geography essay, a chemistry lab and stereometry sh*t to complete tonight. I've packed on energy drinks and don't intend to sleep much tonight if any at all.

Reps for whoever posts and subscribes in here (:

[Basketball22]

In on new log. Just curious if you count the weight of the barbell in your totals?

[noodlesfromhell]

In on new log. Just curious if you count the weight of the barbell in your totals?

I do count the weight of the barbell and it's included in the numbers I log. (oly barbell, exactly 20kg). The numbers are still small, I know, but they will get better, I promise!
repped for posting by the way (:

[Basketball22]

I do count the weight of the barbell and it's included in the numbers I log. (oly barbell, exactly 20kg). The numbers are still small, I know, but they will get better, I promise!
repped for posting by the way (:

lol no worries man. Was just curious. If i converted your maxes to lb. properly we're actually pretty similar in our lifts.

[noodlesfromhell]

I wonder if doing calves before the actual leg workout would give better results instead of working them after. I watched a video today where Kai Greene explained this concept with forearms. Basically he said forearms are a muscle that plays catch-up with the rest, in a way similar to my calves (very weak and small compared to legs). I'm probably going to switch things up a little bit and see how it's going.

Today was off day but we got to keep the motivation up.

Motivation for today

lol no worries man. Was just curious. If i converted your maxes to lb. properly we're actually pretty similar in our lifts.

I guess. Deadlift/Squat/Bench in lbs (for 1RM are): 286/200/160

[noodlesfromhell]

Today's workout was Upper Power day.
I started off with a little lighter weight so I can work on form.
Barbell Rows:
Bar x 10
40kg x 5
60kg x 3
70kg: 3,3,3 (strict form!)

Weighted Pull-ups:
BW+10kg: 6,6

Bench Press:
62,5kg: 4,4,3

Weighted Dips:
BW+20kg: 6,6

DB Shoulder Press: (****ed things up a little here, chose a too heavy weight)
22,5kg (per DB): 6,3andahalf.

Bicep Curls:
35kg: 7,6

Straight Bar cable triceps pushdown:
55kg: 6,6

I did the workout late in the night (10pm-11pm) so I was a little tired and in a hurry because of schoolwork. I am happy to say that eating was on a good level today!

[noodlesfromhell]

Today: Lower Power day:
Started off with calves, as I said I would do. To be honest I didn't feel a difference, other than the fact that squats were a little harder than usual.

Standing Calve Raises:
20kg x 10
50kg x 5
100kg: 5,5,5,5,5

Rotatory Calf Machine:
110kg: 8,8,8

Squats: (Basketball22 challange)
82,5kg (182lbs): 5,5,5

Leg Press:
130kg: 10,10

Leg Extensions:
60kg: 10,10

SLDL:
70kg: 8,8,8

Leg Curls:
45kg: 6,6

It was a pretty good workout, but as always I feel very tired from school and whatnot and yeah. Gonna explode over the weekend when I have the energy.

[noodlesfromhell]

Back & Shoulders Hypertrophy Day.

Speed Work BB Rows:
Bar x 10
40kg x 5
60kg: 3,3,3,3,3,3

Pull-ups:
BW: 9,9,8

Seated Cable Rows:
55kg: 12,12,12

DB Shrugs:
27,5kg (per DB), because my gym has only one set of 30's and it was busy: 15,15

Close grip lat pulldown:
40kg: 18,16,15

DB Shoulder Press:
20kg (per DB): 9,9,8

Upright Rows:
25kg: 15,15

Lateral Raises:
5kg (per DB): 17,15,15

It was a meh-meh workout but I'm content. Gotta go eat now.

[noodlesfromhell]

12/11/2012
Leg Hypertrophy Day

Motivation for today


So here it is:
Standing Calve Raises:
20kg: stretch
50kg: stretch
100kg: 5,5,5,5,5

Squats:
Bar x 6
50kg: 3,3,3,3,3,3
60kg: 8,8

Leg Press:
120kg: 15,15

Leg Extensions:
40kg: 17,15,15

SLDL:
80kg: 8,8,8

Leg Curls:
30kg: 15,12

That was for today, I'm pretty content with the weights moved, we'll see how far I've gotten with the squat competition with Basketball22 when I get to leg power day.

[noodlesfromhell]

Been taking the days off because this week I haven't slept more than 5 hours total. Overslept today. Tomorrow is gym time.

[noodlesfromhell]

18/11/12
Upper Power

Barbell Rows:
Bar x 10 + stretch
40kg x 5
70kg: 5,5,5

Pull-ups:
BW+10kg: 6,6

Chin-ups:
BW: 10,10

Bench Press:
65kg: 4,3,3

Dips:
BW: 10,10

Shoulder DB Press:
20kg (per DB): 7,6,6

EZ Bicep Curls:
35kg: 8,7,6

Tricep Pushdowns:
55kg: 8,7,6

[noodlesfromhell]

Started the cycle of days in PHAT from the beginning because of the pause I did.
So today was upper power again.

Barbell Rows:
Bar x 10 + stretch
40kg x 5 + some cleans
72,5kg: 3,3,3

Pull-ups:
BW+10kg: 7,7

Bench Press:
65kg: 4,3,3

Dips:
BW+20kg: 6,6

Shoulder DB Press:
20kg (per DB): 8,7,6

EZ Bicep Curls:
35kg: 10,9,8 (I think that's a PR)

Tricep Pushdowns:
55kg: 8,7,6

[noodlesfromhell]

Lower Power

Squats:
Bar x 8 + some stretching
50kg x 5
85kg: 3,3,3 (187 pounds)

Leg Press:
130kg: 10,10

Leg Extensions:
60kg: 10,10

SLDL:
80kg: 8,7,5

Hamstring Curls:
40kg: 10,10

Calves:
Standing Calve raises:
20kg: 5-6 + stretching
50kg: stretching
110kg: 5,5,5,5,5

Rotatory Calf
95kg: 8,8,8 (suuuuuper slow and controled)

[noodlesfromhell]

25/11/2012

Back & Shoulders Hypertrophy

BB Rows:
Bar x 5 + stretch
50kg: 3,3,3,3,3,3

Pull-ups:
BW: 10,10,8

Seated Rows:
60kg: 8,8,8

DB Shrugs:
30kg (per DB): 15,15

Close grip lat pulldowns:
40kg: 18,15,15

DB Shoulder Press:
20kg: 10,8,8

Upright Rows:
27,5kg: 12,12

Skipped the lateral raises because I started irritating my rotator cuffs.

[noodlesfromhell]

Just ate a 400g jar of nutella because of a challenge. no water. Gonna hit the gym later to do legs. I will probably max out on squats today to see where I stand right now. (Basketball22, beware )

[noodlesfromhell]

Leg Hypertrophy.

Squats (lots of them):
Bar x 8
50kg x 3
50kg x 3
60kg x 3
80kg x 3
90kg x 5 (or approx 198lbs x 5, PR)
80kg x 5

Leg Press:
115kg: 15,15 (felt easy as fuk)

Leg Extensions:
40kg: 15,15,15 (those hurt like a b*tch, as always)

SLDL + shrug at the top of the movement:
80kg: 8,8,8

Leg Curl:
35kg: 15,12

CALVES:
Standing Calf Raises:
20kg - stretch
50kg - stretch
110kg: 6,5,5,5,5 (which means I'm upping the weight next time)

Rotatory Calf Machine:
100kg: 8,8,8 (got a cramp in my feet (note, IN MY FEET) mid-second set but said fuk it and continued)

I'm content with today. Visually legs are starting to grow and I'm happy.

ALSO, am I going to ever get someone to post in here? ;/;/

[Basketball22]

Leg Hypertrophy.

90kg x 5 (or approx 198lbs x 5, PR

Nice PR mayne. I'm gonna hafta add some more weight to the bar next time or i'm gonna fall behind

[noodlesfromhell]

Nice PR mayne. I'm gonna hafta add some more weight to the bar next time or i'm gonna fall behind

Go for it! I am probably going to stick to this weight for a while.
By the way when we get to 240lbs we've got to do a video right?

[Basketball22]

Go for it! I am probably going to stick to this weight for a while.
By the way when we get to 240lbs we've got to do a video right?

Yeah, i thought we should probably do a vid if possible. If not, it really isn't a big deal but i was planning to. Jk with squat. For now I feel like I need to focus on perfect form and flexibility before i up the weight again because my last heavy squat day I think form suffered a little bit.

[noodlesfromhell]

Yeah, i thought we should probably do a vid if possible. If not, it really isn't a big deal but i was planning to. Jk with squat. For now I feel like I need to focus on perfect form and flexibility before i up the weight again because my last heavy squat day I think form suffered a little bit.

Just make sure you go to parallel and don't injure yourself (:

[Basketball22]

Just make sure you go to parallel and don't injure yourself (:

Don't worry, i always go below parrallel. And i do a ton of stretching and foam rolling to improve flexibility and keep loose. My goal is to be able to low bar squat basically atg without any rounding of the lower back. I'm also curious if you squat high bar or low bar?

[noodlesfromhell]

Don't worry, i always go below parrallel. And i do a ton of stretching and foam rolling to improve flexibility and keep loose. My goal is to be able to low bar squat basically atg without any rounding of the lower back. I'm also curious if you squat high bar or low bar?

I squat high bar. Actually I don't even remember trying low bar. By the way what exactly are you doing for flexibility, apart from foam rolling, because I can hit below parallel but not much further.



---------------------

Today's workout:
Chest & Arms

Flat Barbell Bench Press:
Bar x 10
40kg x 5
40kg x 5
50kg x 10
55kg: 9,8
60kg x 4

Pec-Dec:
30kg: 12,12,12

EZ Bar Bicep Curls:
30kg: 16,12,10

Concentration Curls:
10kg (per DB): 15,12

Behind-back wrist curls:
35kg: 12,12,12

Straight bar tricep pushdowns:
45kg: 12,12,12

Bench Dips:
BW: 15,15

Today's bench felt very nice. I'm hoping I could soon do 70kg for reps on upper strength day.
Now to the peanut butter jar to fill some calories.

[noodlesfromhell]

01.12.2012
Upper Power

Rows:
40kg x 5
60kg x 3
75kg: 3,3,3

Pull-ups:
BW+12,5kg: 6,5

Rack Chins:
BW: 10,10

Bench Press:
Bar x 5
50kg x 3
65kg: 4,3,3

Dips:
BW + 15kg x 8
BW x 10

Shoulder DB Press:
20kg (per DB): 9,8,9

EZ Bar Bicep Curls:
35kg: 9,8,9

Tricep Pushdowns:
55kg: 7,6,6

[noodlesfromhell]

02.12.2012
Lower Power

Squats:
Bar x 5
50kg x 5
80kg x 1
87,5kg: 5,5,5 (Thats three sets of five, 193lbs)

Leg Press:
135kg: 10,10

Leg Extensions:
65kg: 8,8

SLDL + shrugs at the upper part of the movement.
80kg: 8,8,8

Hamstring Curls:
45kg: 6,6

CALVES:
Standing Calf Raises:
20kg: stretch
50kg: stretch
110kg: 5,5,5,5,5

Rotatory Calf Machine:
100kg: 10,10,8

Also, today I did a 5 hour hike in a mountain in my country, so calories eaten should be around 4000-4200 at the end of the day.