CLB454's workout log

**CLB454** · 11-09-2011, 09:33 PM

So finally finished my last deload training session tonight have a rest/cardio day tomorrow and then its back to hittin it again.
This time no 12 week challenges just training cause I love it.

Warmup - 20 minute walk on treadmill @ 3.0

Front BB Squats - Barx20x2,115x10,135x8,155x8

DB Lunges - 30x10x3

Seated Leg Curls - 70x15, 80x15, 85x15

Hammer Strength SLDL - 140x10x3

Seated Calf Raise - 100x10x3

Crunches - 25x10x3

Hanging Leg Raise - BWx10x3

**CLB454** · 11-10-2011, 02:42 PM

current supplements:
A-AKG
Creatine
Protein: Whey, Casein and a Casein/Whey mix
Multi-V
Glutamine
Fish Oil
BCAA

**CLB454** · 11-10-2011, 10:52 PM

Treadmill Intervals
30 Minutes
4.0x 2 minutes
6.0 x 3 minutes

]

**CLB454** · 11-11-2011, 10:19 PM

Warm up - 10 minutes Eliptical level 10 Resistance

Bent Over BB Row - 185x10, 205x8, 225x6

Hammer Strength Rev. Grip Pulldown - 180x10, 200x8, 200x5, 200x4

Hammer Strength Low Row - Each Arm - 70x10, 80x10, 90x8, 100x6

Alt. DB Curl - 50x8, 52.5x6, 55x4

Conentration Curl - 30x10, 40x8, 42.5x6

Cardio - 30 minutes Treadmill Intervals
2 minutes - 4.0
3 minutes - 6.0

**CLB454** · 11-12-2011, 09:36 PM

Warm up - 10 minutes eliptical level 10 resistance

Smith Bench Press - 135x8x2, 185x10, 205x8, 225x6, 245x3

PecDec - 60x10, 65x10, 70x10

DB Side Lateral - 25x10, 27.5x8, 30x6

Machine Shoulder Press - 100x10, 120x8, 140x6

Dips - BWx10, BW+25x10, BW+35x10

Overhead DB Triceps Press - 70x10, 80x10, 90x8

Treadmill 15 minutes @ 3.5

**CLB454** · 11-15-2011, 09:14 AM

Last night:
Warm up - 15 minutes @ 3.0

Leg Press - 400x10, 490x8, 580x6, 670x6

Leg Extension - 120x10, 150x8, 170x8

Seated Leg Curl - 170x10, 185x8, 190x8

BB SLDL - 135x10, 185x10, 205x8

Seated Calf Raise - 90x10x3

Calf on Seated Leg PRess - 400x10x3

Crnuches - 25x15, 35x12x2

Lying Leg Raises - BWx10x3

**CLB454** · 11-15-2011, 07:49 PM

Bent Over BB Row - 135x10, 185x8, 205x8, 225x6

Underhand Hammer strength Pulldown - 180x10, 200x8, 220x4

Hammer Strength Low Row - 90x10, 100x8, 110x6

Standing Alt DB Curls - 50x10, 52.5x8, 55x5

Standing Incline DB Curls - 30x10, 32.5x8, 35x8

Cardio - Treadmill Intervals:
3.5 x 2 minutes
6.0 x 3 minutes

**CLB454** · 11-17-2011, 09:46 AM

Last nights session

Treadmill intervals
30 MInutes
3.5 x 2 minutes
6.0 x 3 minutes

**CLB454** · 11-17-2011, 08:52 PM

Warmup - eliptical 5 minutes resistance level 10

DB Bench - 60x10x2, 75x10, 85x8, 95x5

Flat Bench DB Flye - 40x10, 50x10, 55x8

DB Laterals - 27.5x10, 30x8, 32.5x6

Hammer strength behing the neck Press -90x10, 140x8, 160x6

Tricep V-grip Pushdown - 90x10, 110x8, 120x8

BB Skull Crushers - Barx10, 65x10, 75x8 + close grip to failure

Treadmill WAlk - 3.3 x 15 minutes

**CLB454** · 11-18-2011, 09:19 PM

warm up - 10 minutes Treadmill @ 3.0

BB Squats - 135x10, 185x10, 225x8, 245x6, 275x4

DB Lunges - 30x10, 35x8, 40x8

Seated Leg Curl - 170x10, 185x8, 190x6

BB SLDL - 135x10, 185x10, 205x10, 225x8

Seated Calf Raise - 90x10x3

10 minutes Treadmill @ 3.0

**CLB454** · 11-19-2011, 08:29 PM

Cardio - 30 minutes treadmill intervals
2 minutes @ 3.5
3 minutes @ 6.0

Calories 2,309
Fat 113.2
Carbohydrate 127.9
Dietary Fiber 21.4
Protein 198.5

**CLB454** · 11-21-2011, 06:57 AM

Sundays nights sesssion:

Bent Over BB Rows - 135x10x2, 185x8, 205x6, 225x6

Hammer strength Rev. Grip Pulldown - 180x10, 205x8, 225x3

Hammer Strength Low Row - 100x10, 110x8, 112.5x6

Standing Alt. DB Curl - 50x8, 52.5x6, 55x4

Standing Incline Concetration Curl - 32.5x10, 32.5x8, 35x6

Tradmill Intervals - 30 minutes
2 minutes @ 3.5
3 minutes @ 6.0

**CLB454** · 11-22-2011, 06:39 AM

DB Bench - 50x10, 75x10, 80x8, 85x8

Incline DB Flye - 50x10, 52.5x8, 55x6

Standing DB Laterals - 22.5x10, 27.5x10x2

Machine Shoulder Press - 120x10, 130x8, 140x8

Dips - BWx10, BW+25x10, BW+35x8

BB Skull Crushers - 55x10, 65x8, 85x8

**CLB454** · 11-25-2011, 09:49 PM

Leg Press - 200x8, 300x8, 400x8, 500x8, 600x8, 700x8, 800x6

Leg Extension - 135x10, 140x8, 150x8

Seated LEg Curl - 175x10, 185x8, 190x6

BB SLDL - 205x10, 225x8, 245x6

Seated Claf Raise - 90x10x3

Crunches - 25x10x3

Lying Leg Raise - BWx10x3

Treadmill - 10 minutes @ 3.0

**CLB454** · 11-26-2011, 09:00 PM

Bent Over BB Row - 135x10,185x10, 205x8, 225x6

Hammer Underhand Pulldown- 180x10, 200x8, 220x6

Hammer strength Low Row - 110x10, 120x8, 135x6

Alt DB curl - 50x8, 52.5x6, 55x4

Incline Conentration Curl - 32.5x10, 35x8, 37.5x6

Tread mill intervals
30 minutes
2 minutes @ 3.5
3 minutes @ 6.0

Calories 2,355
Fat 92.0
Carbohydrate 142.6
Dietary Fiber 13.5
Protein 239.1

**CLB454** · 11-28-2011, 09:28 AM

Last night I found out how accustomed my body has become to haivng its dose of casein before bed. Not sure why I skipped it last night but I did and man I awoke this morning around 5 am ( about an hour earlier than normal) with a mean stomach ache/ hunger pain. The one thing I have really made a habit of since starting my whole change int he way I eat and look at foods was a scoop of whey as soon as I wake and a scoop of casein or cottage cheese if I am out fo casein before bed. Other parts of my diet change with my caloric needs for the day or the goal but the wake up and before bed has remained the same. I find it really helps me out with sticking to a schedule of meals.

Last nights training session was just some treadmill intervals

Treadmill Intervals - 30 minutes

warmup :

2 minutes 3.0

3 minutes 3.0 @ 3% Incline

working intervals

2 minutes 3.5

3 minutes 6.0 @ 1% Incline

Cool Down

5 minutes 3.0

**CLB454** · 11-29-2011, 08:52 AM

Last nights session

DB Bench PRess - 40x10,80x8,90x8, 95x6

Flat DB Flye -50x10, 52.5x8, 55x6

DB laterals - 27.5x10, 30x8, 32.5x6

Hammer strength Press - 140x10, 160x8, 180x6

Pushdowns - 100x10, 110x8, 120x5

BB Skull Crushers - 65x10, 75x8, 85x6

Calories 2,063
Fat 78.4
Carbohydrate 96.8
Dietary Fiber 8.4
Protein 236.7

**CLB454** · 11-29-2011, 09:45 PM

Squats 135x8, 205x8, 225x8, 275x6, 295x5

DB Lunges - 35x10, 40x8, 45x6

Seated Leg Curl - 170x10, 185x8, 200x5

BB SLDL - 205x10, 225x8, 245x6

Stanidng calf raise - 110x10x3

Crunch ups - 25x10x3

Hanging leg raise - BWx10x3

Calories 2,423
Fat 79.0
Carbohydrate 165.3
Dietary Fiber 10.7
Protein 254.4

**tuneyjug** · 11-30-2011, 12:18 PM

In! Haha so this is where your hangin'? Was thinking about posting here myself since I haven't logged in a while now.

**CLB454** · 12-02-2011, 02:04 PM

yep I moved it over here with the "old" peeps...LOL

**tuneyjug** · 12-02-2011, 03:32 PM

so how are you liking the split routine? Seems everyone is always so wrapped up in a full body workout.

**CLB454** · 12-03-2011, 06:59 PM

getting ready to change my split up. so I have taken a couple days off to start fresh. but I like splits more than whole body. Nothing wrong with the whole body training thing but its just not something I can get into.

**CLB454** · 12-05-2011, 09:56 PM

Front Squat - 135x10, 155x8, 185x6

DB Lunge - 40x10, 42.5x8, 47.5x8

Seated Leg Curl - 185x8, 200x6, 205x6

BB SLDL - 185x10, 205x8, 225x10

Seated Calf - 90x10x3

Standing Calf - 120x10,10,8

Treadmill x 20 minutes 3.0@3% incline

Calories 2,068
Fat 98.5
Carbohydrate 91.5
Dietary Fiber 5.3
Protein 203.0

**CLB454** · 12-07-2011, 12:20 PM

Hammer Strength Incline Bench - 90x10, 140x10, 180x10, 200x8, 220x6, 240x4

BB Flat Bench - 185x8, 205x6, 225x3

Flat DB Fly - 50x10, 52.5x8, 55x6

Crunches - 35x10x3

Hanging Led Raise - BWx10x3

Treadmill - 20 minutes - 3.0@3%Incline

Calories 2,184
Fat 106.0
Carbohydrate 107.5
Dietary Fiber 3.0
Protein 198.8

**tuneyjug** · 12-07-2011, 02:33 PM

Originally Posted by CLB454

getting ready to change my split up. so I have taken a couple days off to start fresh. but I like splits more than whole body. Nothing wrong with the whole body training thing but its just not something I can get into.

Me either, I feel I get better recovery doing splits! Time off is good, I hope to start back up Monday! I had to do my AF PT Test on Saturday and it was rough. We were having horrific winds and still had to run in it. Really wiped me out.

Are you doing a specific training routine, or rollin' on your own?

**CLB454** · 12-07-2011, 10:14 PM

My own routine now.
Yeah I hated taken PT tests in wind and it always seemed to be a head wind aswell..lol

Originally Posted by tuneyjug

Me either, I feel I get better recovery doing splits! Time off is good, I hope to start back up Monday! I had to do my AF PT Test on Saturday and it was rough. We were having horrific winds and still had to run in it. Really wiped me out.

Are you doing a specific training routine, or rollin' on your own?

**CLB454** · 12-07-2011, 10:17 PM

Bent Over BB Row - 135x10x2, 195x8, 205x6, 225x6

Hammer Strength Underhand Pulldown - 185x10, 205x6, 225x4

Hammer Strength Low Row - 110x10, 115x8, 125x6

Hyperextension - 25x10x3

Treadmill - 20 minutes - 3.0@3% Incline

Calories 1,947
Fat 79.9
Carbohydrate 106.6
Dietary Fiber 4.9
Protein 199.2

**CLB454** · 12-11-2011, 01:50 PM

Hammer strength Military Press - 140x10, 160x8, 170x10

DB Laterals - 27.5x10, 30x8, 32.5x6

Rear delt machine flye - 62.5x10, 67.5x8, 70x8

BB Upright row - 95x10, 115x8, 125x5

Hammer strength shrugs - 180x10, 270x8, 320x5

Lying Leg Raise - BWx10x3

Throw back situps - 15x10x3

Treadmill - 20 minutes 3.0@3% Incline

**CLB454** · 12-13-2011, 06:31 AM

Alt DB Curl - 30x10, 50x6, 52.5x6, 55x4

Standing One-Arm Dumbbell Curl Over Incline Bench - 32.5x10, 35x8, 37.5x6

Hammer strength Preacher Curl - 70x10, 80x8, 90x8

Dips - BWx10, 25x10, 35x10

BB Skull Crushers - 65x10, 85x8, 95x6

Cable One Arm Tricep Extension - 30x10, 40x6, 40x4, 20xF

Treadmill - 20 minutes : 3.0@ 5% Incline

**CLB454** · 12-13-2011, 06:57 PM

Treadmill Intervals - 30 minutes

2 min @ 3.5
3 min @ 6.5

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