Karl400's Workout Log

[Karl400]

Starting Stats (30th December 2012)
Height: 1.8m (5'11")
Weight: 70.2kg (154.4lbs)

Training
Monday: Full Body Workout
Tuesday: Off
Wednesday: Full Body Workout
Thursday: Off
Friday: Full Body Workout
Saturday: Off
Sunday: Off

I play soccer competitively (4-6x/week) but I'll only be logging my weight training here for now.

Nutrition
Calories: 2800
Protein: 170g

I'll be bulking for the next 4 months. Unsure of what my body fat percentage is at the moment but probably around 15%. After four months I'll likely cut down to 10% and repeat.

[Karl400]

Seated Dumbbell Curls
10s x 10
10s x 10
10s x 10
10s x 10

Close Grip Bench
20kg x 10
30kg x 10
30kg x 10

Tricep Pushdowns
15kg x 8
15kg x 8

Got to the gym and was told there was 20 minutes until it closed. Fuark, decided to do a 15 minute arm workout instead of full body, haters gonna hate.

[Karl400]

Squats
20kg x 10
60kg x 8
60kg x 8
60kg x 8

Overhead Press
20kg x 5
30kg x 8
30kg x 8
30kg x 8

Barbell Shrugs
40kg x 10
40kg x 10
40kg x 10

Pulldowns
50kg x 8 (or 10)
50kg x 8 (or 10)
50kg x 8

DB Bench
15s x 10
15s x 10

Seated Dumbbell Curls
10s x 12
10s x 12

Tricep Pushdowns
15kg x 10
15kg x 10

Standing Calf Raises
45kg x 12
45kg x 12

Machine Crunches
30kg x 10
30kg x 10

[Karl400]

Squats
20kg x 10
40kg x 5
62.5kg x 8
62.5kg x 8

Leg Curls
20kg x 10
30kg x 10
30kg x 10

Standing Calf Raises
45kg x 15
45kg x 15

DB Bench
15s x 12
15s x 12

Pulldowns
50kg x 10
50kg x 10

Seated DB Press
12.5s x 12
12.5s x 12

Rear Delt Flies
5s x 10
5s x 10

Seated DB Curls
12.5s x 10
12.5s x 10

Tricep Pushdowns
15kg x 12
15kg x 12

DB Shrugs
20s x 10
20s x 10

Forearms were in bits by the time I got to these, traps could have handled much more grip couldn't.

Machine Crunches
30kg x 12
30kg x 12

[Karl400]

Weight: 69.9kg (153.8lbs)

So frustrated with this number. In truth I probably exceeded 3000 calories most days this week, I thought I would have gained too much weight, but losing weight? Gonna bump calories up to 3500 for the next week and hit that number everyday. Also, gonna up the volume a little by adding a few more exercises/sets here and there.

[Karl400]

Squats
20kg x 10
40kg x 5
65kg x 8
65kg x 8

Leg Press
40kg x 8
80kg x 10
80kg x 8

Leg Curls
20kg x 10
30kg x 10
30kg x 10
30kg x 10
30kg x 10

Standing Calf Raises
45kg x 15
45kg x 15
45kg x 15
45kg x 15

DB Bench
17.5s x 10
17.5s x 10

Flat Bench Flies
10s x 10
10s x 10

DB Rows
10s x 10
15s x 10
15s x 10

Pulldowns
50kg x 10
50kg x 8

DB Seated Press
15s x 10
15s x 8

Seated Bent Over Rear Delt Flies
5s x 15
5s x 15

Seated DB Curls
12.5s x 10
12.5s x 10
12.5s x 6
12.5s x 6

Forearms were absolutely fried at this point, biceps could have got four sets of 10.

Tricep Pushdowns
15kg x 12
15kg x 12

Overhead DB Extensions
15kg x 8
15kg x 8

Side Lateral Raises
7.5s x 10
7.5s x 10

DB Shrugs
20s x 12
20s x 12

Could hardly hold these dumbbells, never mind focusing on working the traps.

Wow, lots of volume today and still didn't even get to hit abs. I don't know if I can keep up this workload 3x/week. I may have to switch to an upper/lower or drop a few exercises as I feel I run out of steam by the time I get to the final third of the workout.

[Karl400]

Squats
20kg x 10
40kg x 5
70kg x 5
70kg x 5

Leg Press
90kg x 10
90kg x 10

Leg Curls
20kg x 10
35kg x 10
35kg x 10
35kg x 10
35kg x 10

Standing Calf Raises
54kg x 10
54kg x 10
54kg x 10
54kg x 10

DB Bench
20s x 8
20s x 8

Flat Bench Flies
10s x 12
10s x 12

Pulldowns
55kg x 8
55kg x 8

DB Rows
17.5s x 8
17.5s x 8

DB Seated Press
15s x 10
15s x 9

Side Lateral Raises
7.5s x 10
7.5s x 10

These felt really awkward, I might try upright rows instead.

Seated Bent Over Rear Delt Raises
5s x 20
5s x 20

Seated DB Curls
12.5s x 10
12.5s x 10
12.5s x 8
12.5s x 8

Tricep Pushdowns
15kg x 15
15kg x 15

DB Shrugs
20s x 15
20s x 15

DB Overhead Extensions
17.5kg x 6
17.5kg x 6

Machine Crunches
32.5kg x 20
32.5kg x 15

[Karl400]

2x squats
2x leg press
4x seated leg curls
4x standing calf raises
2x db bench
2x flat bench flies
2x pulldowns
2x db rows
2x seated db press
2x side lateral raises
2x seated bent over rear delt raises
4x alternate db curls
2x tricep pushdowns
2x overhead db extensions
2x db shrugs
4x machine crunches

This is the basic set up for the routine I am doing. I have been trying a few different things for the past week or so of lifting and I have decided to stick to this, making adjustments if necessary, but sticking to the overall plan. I may change to an upper/lower in February depending on several factors (college, football, etc) but for now I'll keep on going with full body workouts.

[Karl400]

Weight: 70.4kg (154.8lbs)

A 1lb gain this week. Perfect, gonna stick to 3500 calories again this week. Maintenance must be ~3000 at the moment.

As for lifting, had a tonne of football this week, so could only get to the gym Monday and Wednesday. Looking forward to hitting the weights again tomorrow!

[Karl400]

db bench
10s x 10
22.5s x 6
22.5s x 6

flat bench flies
10s x 15
10s x 15

db rows
20s x 8
20s x 8

pulldowns
55kg x 8
55kg x 6

seated db press
17.5s x 5
17.5s x 5

side lateral raises
5s x 15
5s x 15

Took these nice and slow and really felt it in my shoulders.

seated bent over rear delt raises
5s x 20
5s x 20

alternate db curls
12.5s x 10
12.5s x 10
12.5s x 10
12.5s x 10

tricep pushdowns
20kg x 8
20kg x 8

overhead db extensions
17.5kg x 8
17.5kg x 8

db shrugs
20s x 20
20s x 20

squats
20kg x 10
40kg x 5
75kg x 5
75kg x 5

These felt really heavy and awkward. Hmm.

leg curls
20kg x 10
40kg x 8
40kg x 8
40kg x 8
40kg x 8

leg extensions
20kg x 10
30kg x 15
30kg x 15
30kg x 15
30kg x 15

standing calf raises
63kg x 10
63kg x 10
63kg x 10
63kg x 10

machine crunches
35kg x 15
35kg x 15

[Karl400]

I'm going to start eating 'cleaner' from now on. I'm all for IIFYM but I think I've started to take it a bit too far. Going to cut out 'junk' food unless I really need the calories and don't have anything else to eat. I also feel I'm not optimizing my gains by not taking diet very seriously. I'm also going to slightly up my protein intake:
Calories 3500
Protein 200g

[Karl400]

Squats
20kg x 8
40kg x 5
60kg x 3
77.5kg x 5
77.5kg x 5

Leg Curls
20kg x 8
30kg x 5
45kg x 8
45kg x 8
45kg x 8
45kg x 8

Leg Extensions
20kg x 8
30kg x 20
30kg x 20

Wow the pump here was like nothing I've ever felt before.

Standing Calf Raises
45kg x 8
54kg x 5
63kg x 3
72kg x 6
72kg x 6
72kg x 6
72kg x 6

DB Bench
10s x 8
15s x 5
22.5s x 6
22.5s x 6

Cable Crossovers
6.25s x 15
6.25s x 15

Tried these instead of flies and they felt GREAT.

DB Rows
10s x 8
22.5s x 8
22.5s x 8

Overhand Pulldowns
40kg x 8
50kg x 8
50kg x 8

Seated DB Press
10s x 5
17.5s x 6
17.5s x 6

Side Lateral Raises
5s x 20
5s x 20

My form in these isn't very good. I need to improve it or change exercise.

Seated Bent Over Rear Delt Raises
5s x 25
5s x 25

Same as above.

Alternate DB Curls
12.5s x 12
12.5s x 10
12.5s x 10
12.5s x 10

Rope Pushdowns
10kg x 8
15kg x 8
15kg x 8

Overhead DB Extensions
17.5kg x 8
17.5kg x 8

DB Shrugs
22.5s x 20
22.5s x 20

Machine Crunches
35kg x 15
35kg x 10

[Karl400]

Squats
20kg x 8
40kg x 5
60kg x 3
80kg x 5
80kg x 5

These felt easy enough, which was a surprise.

Leg Press
40kg x 5
80kg x 3
100kg x 10
100kg x 10

Leg Curls
20kg x 5
30kg x 3
50kg x 6
50kg x 6
50kg x 6
50kg x 6

Standing Calf Raises
45kg x 8
54kg x 5
63kg x 3
72kg x 8
72kg x 8
72kg x 8
72kg x 8

DB Bench
10s x 8
15s x 5
22.5s x 8
22.5s x 8

Cable Crossovers
7.5s x 12
7.5s x 12

Need to correct form on these, I think I was using my biceps instead of chest.

Overhand Pulldowns
30kg x 5
40kg x 3
55kg x 8
55kg x 8

DB Rows
10s x 8
17.5s x 5
25s x 6
25s x 6

Seated DB Press
10s x 5
17.5s x 8
17.5s x 7

DB Upright Rows
10kg x 10
10kg x 10

These felt great, much better than side laterals.

Seated Bent Over Rear Delt Raises
7.5s x 12
7.5s x 12

Alternate DB Curls
7.5s x 8
12.5s x 12
12.5s x 8

These were awful, I may take them out completely and use the next exercise instead.

DB Preacher Curls
7.5kg x 10
7.5kg x 10

Great pump, really isolated the biceps.

Rope Pushdowns
10kg x 15
10kg x 15

Dropped the weight on these and felt it much more in the triceps.

Overhead DB Extensions
17.5kg x 10
17.5kg x 10

DB Shrugs
25s x 10
25s x 10

I'm gonna start incorporating deadlifts into my workout, maybe on Mondays. Maybe barbell bench as I wan't to get strong in the big three although my main goal is size.

[Karl400]

Weight: 156.6lbs (71.2kg)
Gained a little too much weight this week. I may start start doing cardio after my workouts as well as football to improve fitness and allow me to eat more calories, love food. Also may include deadlifts on Mondays.

[Karl400]

Squats
82.5kg x 5
82.5kg x 5

Leg Press
110kg x 10
110kg x 10

Leg Curls
50kg x 8
50kg x 8
50kg x 8
50kg x 8

DB Bench
25s x 5
25s x 5

Cable Crossovers
7.5s x 15
7.5s x 15

DB Rows
27.5s x 8
27.5s x 8

Seated DB Press
17.5s x 8
17.5s x 7

DB Upright Rows
12.5s x 10
12.5s x 10

DB Preacher Curls
10s x 8
10s x 8

Notes
Going to stop logging warm up sets from now on as it is just a waste of time. Didn't get to do half my workout because college has started back and I have literally no free time. Even tracking calories/macros is going to be REALLY hard to do now, but I'll see how I get on before changing anything.

[Karl400]

I have so little time now that I'm back in college, I'm not gonna be counting my calories for a while to see how it goes, because it would be so much easier/less time consuming if i didn't have to. I'm just going to eat lots of meat, vegetables, breads, whey etc.

[Karl400]

Quick update, I'm going to go back to counting calories. I have no idea whether to eat or not, what food to eat or how many shakes I need. Also, I haven't been to the gym since Monday because of college work/football/etc. I also can't go today because I have a match so I may go tomorrow(Sunday) and then continue on the usual Monday, Wednesday and Friday after that.

[Karl400]

Weight: 159.6lbs (72.6kg)
Gained 3 pounds in the last week. Didn't count calories/go to the gym much so the weight gain is understandable. Gonna get back on track again tomorrow with the gym, counting calories, etc.

[Karl400]

Date: 28/01/2013
Length: 2 hours
DB Bench:
25s x 6
25s x 6

DB Rows:
30s x 8
30s x 8

Gonna start doing barbell rows instead because 30s are the highest the dumbbells go in my gym.

Pulldowns:
55kg x 10
55kg x 8

DB Seated Press:
17.5s x 8
17.5s x 8

DB Upright Rows:
12.5s x 12
12.5s x 12

Seated Bent Over Rear Delt Raises:
7.5s x 15
7.5s x 15

Think I'll change these to facepulls.

Cable Crossovers:
7.5s x 20
7.5s x 15

Might change this to the peck deck because I've never used it before and wanna try it out.

Rope Pushdowns:
12.5kg x 15
12.5kg x 15

Overhead DB Extensions:
20kg x 6
20kg x 6

DB Shrugs:
27.5s x 12
27.5s x 12

DB Preacher Curls:
10s x 8
10s x 8
10s x 8
10s x 8

Leg Extensions:
35kg x 15
35kg x 15

Leg Curls:
55kg x 6
55kg x 6

Standing Calf Raises:
81kg x 6
81kg x 6
81kg x 6
81kg x 6

Leg Press:
110kg x 12
110kg x 12

Machine Crunches:
35kg x 15
35kg x 10
35kg x 10
35kg x 10

Notes
Wimped outta doing squats today, really didn't feel up for them so did leg extensions instead.

[Karl400]

Squats
85kg x 5
85kg x 5

Leg Curls
55kg x 8
55kg x 8
55kg x 8
55kg x 8

Leg Extensions
35kg x 20
35kg x 15

Standing Calf Raises
81kg x 7
81kg x 7
81kg x 7
81kg x 7

DB Bench
25s x 7

Barbell Rows
60kg x 5

Seated DB Press
20s x 6

Facepulls
These felt really awkward, will fix form.

Only had 1 hour in the gym today, that's why I missed out on so much stuff. Will be updating with 1 month progress photos on Friday/Saturday haven't decided which yet.

[GodsParticle]

Nice workout log man, why aren't you doing any barbell bench press?, I know dumbell bench press is better for the contraction and ROM

You'll build overall upper body strength if you were to do the barbell variation and you play soccer so your concern should revolve around strength training not hypertrophy.

Do whatever works for you, everyone is different. Just my two cents.

[Karl400]

Nice workout log man, why aren't you doing any barbell bench press?, I know dumbell bench press is better for the contraction and ROM

You'll build overall upper body strength if you were to do the barbell variation and you play soccer so your concern should revolve around strength training not hypertrophy.

Do whatever works for you, everyone is different. Just my two cents.

Hey thanks for posting! I was actually thinking of changing to barbell bench so I'll try it next workout, see how it goes!

[Karl400]

Incline Dumbbell Curls
Dumbbell Preacher Curls
Close Grip Bench Press
Overhead Dumbbell Extensions
Rope Pushdowns
Hammer Curls
Machine Crunches
Hanging Leg Raises
Leg Extensions
Push Ups

Just did a bunch of random exercises in the gym because my training was cancelled, had no set plan for the day.

Going to be hitting the gym tomorrow and taking my 5 week progress photos afterwards!

[Karl400]

Squats
87.5kg x 4
87.5kg x 4

Leg Extensions
40kg x 20
40kg x 15

Standing Calf Raises
90kg x 5
90kg x 5
90kg x 5
90kg x 5

Leg Curls
57.5kg x 6
57.5kg x 6
57.5kg x 6
57.5kg x 6

Incline Bench
50kg x 4
50kg x 4

Flat Bench Flyes
10s x 20
10s x 20

Pulldowns
60kg x 8
60kg x 6

Dumbbell Rows
30s x 8
30s x 6

Seated Dumbbell Press
20s x 6
20s x 6

Side Lateral Raises
7.5s x 12
7.5s x 12

Facepulls
20kg x 10
20kg x 10

Incline Dumbbell Curls
10s x 10
10s x 10
10s x 8
10s x 8

Overhead Dumbbell Extensions
20kg x 8
20kg x 8

Rope Pushdowns
15kg x 8
15kg x 6

Dumbbell Shrugs
27.5s x 15
27.5s x 15

Machine Crunches
40kg x 10
40kg x 10
40kg x 8
40kg x 6

[Karl400]

Progress pics! I know they are not the same lighting, pose, distance from the mirror, etc. but they're still good to compare.

Taken the day before I started lifting/bulking (Dec 30, 2012) 154.4lbs


Taken 5 weeks later (Feb 03, 2013) 158.8lbs

[Karl400]

Incline Bench
50kg x 5
50kg x 5

Squats
87.5kg x 5
87.5kg x 5

Leg Extensions
42.5kg x 15
42.5kg x 15

Leg Curls
60kg x 6
60kg x 6
60kg x 6
60kg x 6

These are starting to get real heavy, felt a bit awkward.

Standing Calf Raises
90kg x 6
90kg x 6
90kg x 6
90kg x 6

Flat Bench Flies
12.5s x 15
12.5s x 15

Pulldowns
60kg x 8
60kg x 8

Barbell Rows
62.5kg x 5
62.5kg x 5

Seated Dumbbell Press
20s x 7
20s x 6

Unsure of what reps I got for these, it was something like this.

Side Lateral Raises
7.5s x 15
7.5s x 12

These felt great.

Gym closed before I could finish so I'm going again today to just do the exercises I missed.

[Karl400]

Going to start taking things a little more serious/be a little stricter with regards to training and nutrition.
Going to be aiming for ~12 hours of workouts/week including football training + cardio.

Diet:
Calories: 3500
Protein: 175g
Carbohydrates: 438g
Fat: 117g

Weight Training:
2x Squats
4x Stiff Legged Deadlifts
2x Leg Extensions
4x Standing Calf Raises
2x Flat Bench Press
2x Cable Crossovers
2x Lat Pulldowns
2x Barbell Rows
2x Seated Dumbbell Press
2x Side Lateral Raises
2x Face Pulls
2x Overhead Dumbbell Extensions
2x Tricep Pushdowns
4x Alternate Dumbbell Curls
2x Dumbbell Shrugs
4x Machine Crunches

[Karl400]

Ok bit of a setback, I sprained my ankle today which should leave me out for about 2 weeks. Could have been much worse. I'm still going to do as much as I possibly can in terms of lifting, cardio, stretching, etc. I'm going to keep bulking but lower the calories slightly to 3000 and see how it goes.

[Karl400]

Ok I have been seriously slacking since I got injured (no counting macros, no exercise, etc.) Gotta stop with this inconsistency and not use the injury as an excuse. Diet starts back again tomorrow.

[Karl400]

Weight: 159.8lbs (72.6kg)

Lost a bit of weight since I got injured. I'm not too bothered about it. Gonna start hitting upper body again then in a week or so should be able to get back into lower body.