Cdurflinger 2013 Training Log

[cdurflinger]

My name is Charles. I decided to start my journal, finally, to hold myself accountable and for some motivation. I am about 6'1 and 183 pounds. I am trying to gain size as well as strength. Currently I am running a 5 day split with the goal of hitting 200lbs.

Arms/calves
Chest/shoulders
Legs
Back/traps
Arms/calves

My arms are lagging which is why they get two days. Abs and obliques are usually worked Monday, Wednesday, Friday.


Leg day:

Up at 5:30 am
Pre-workout. C4 and creatine

Squats- I take about 4-5min rest between sets. Going to reduce that.
135lb 1x8. 185lb 1x8. 205lb 1x8. 225lb 1x7 1x6. 135lb 1x20

Leg extensions- 30-60sec rest between sets.
65lb 1x15. 90lb 1x12, 3 sets of 15

Leg curls- 75lb 4 sets of 15 hold contracted part for 1-2 sec

SLDL- 135lb 1x12. 155lb 2x12

Calf raise- all sets of 20 reps 135lb,155lb, 165lb,175lb hold contraction for 1-2sec

Not a bad workout. Rested too long during the workout. I'm trying to increase the endurance in legs. Next leg day will have much more volume. It's nice working out in the basement, I get all 400lbs to myself!


Pic is pretty dark but I have everything I need.

Diet was good, hit macros and around 3800-4000 calories.

[cdurflinger]

Just a little pic from my breakfast!

Peanut Butter Protein pancakes with a honey topping! 1150 calories, 85.5g protein.


Back and Traps day

Up at 5:30a.m.
Pre-workout- C4 and creatine


Wide Grip Chins- I did these with a 10lb plate.
First set hit 8 then 2x6, 2x5.
I have been actively progressing on these wide grip chins. My back has been a body part that I have neglected in the past but is not my favorite training day.

Bent BB Rows- This is where the real volume starts.
95lb - 1x15
135lb - 1x12
155lb - 1x12
185lb - 5x12
Rows are not done with perfect form, I keep my lowers back in position and rip out reps

T-Bar Row- My favorite back exercise

90lb- 1x15
135lb- 7x12

These get a really nice stretch at the bottom, I feel these throughout every rep, Next week will be heavier for sure.

Single arm Rows- I only have a few 20lb DB's So I just use my plates until I buy some.

45lb - 5x12

I do not usually do this exercise. It replaced deads until next week.

BB Shrugs- I try and hold these at the top for a good 1-2sec.

135lb - 1x20
225lb - 1x15
295lb - 3x8 These were killer, I had to use the straps for this and I held at top for 1-2sec until the last few reps on each set.
225lb- 2x15 1x11

Great workout, I am feeling it today, Traps are fried. Next week will be much heavier, I like to stay in the 7-10rep range just to work size/strength. BB Rows are climbing like crazy each week as well at T-Bar rows.

Diet- 3500kcal

[cdurflinger]

Alright, my son woke up with my alarm! Put him to sleep and then fell asleep! UP at 6a.m. and hit the kitchen!

Pre-Workout- C4 and Creatine.

Started the day off with some BB Curls
I've been using the fat gripz with these, really great burn in the forearms with these.
BB Curls- 65lb 1x12. 75lb 4x12

Incline DB Curls- 20lb 4x12
These were slow reps. First time doing these, great burn.

Overhand BB Curl- 65lb 2x12. 75lb 1x10 1x9
These were done with fat gripz as well. Great forearm builders.

Close grip bench press- 95lb 1x12. 115lb 1x12. 135lb 1x12. 155lb 1x6 1x5
Good pump. Felt heavy after the 135 set.

Skullcrushers- 65lb 1x12. 85lb 3x12. 1x9
Skulllcrushers are my favorite tricep builders. These were slow and controlled.

Superset overhead DB extension with calf raise.

Overhead ext- 20lb DB- 4x12

BB calf raise- 135lb 1x20. 225lb 3x20
I hold the contracted portion for a count of 2 before going back down.
I have been hitting calves 3 times a week to bring them up. So far I have seen some pretty good improvements.

Great workout! Every set done with 30-60 seconds rest in between sets. Energy and focus was great.

Pic is blurry but forearms are starting to look good. I like my bicep size when flexed but relaxed is awful! No where near pleased, Never satisfied!

Diet: around 3800 Calories. I count calories until I hit my protein mark then I eat what I want. I don't seem to gain fat too easily so I use that as my judge.

[cdurflinger]

It's been a busy couple of days so I will post a couple days worth of training.
Tuesday
Up at 5:30a.m.

Pre-Workout- C4 and creatine

Chest, Shoulders, Abs
I always warm up chest/shoulder day with some lighter military presses. I did a set with 45/65lbs here, reps of 12. Then...
Bench Press I have been aiming for 225lb press this month so I have been sticking with low reps.
135lb- 1x8 155lb- 1x5
185lb- 1x5 205lb- 1x2
210lb- 1x1 185lb- 1x4

These weren't too bad. My max right now is 215lb. Next week I'm going to go for 220lb. I just started hitting 205x2 last week so progress is coming!

Incline press I am really weak at these. I just started doing them a few weeks ago.
135lb- 1x10 2x7
I bring these down about 1inch above my chest where I feel a good stretch. I have a feeling this weight is going to climb fast!

DB FlysThese are done very slow, each rep takes 2-3 seconds with a 20lb DB.
20lb- 4x12
The first 5-6 reps are always easy, the rest have a burn to em'

Seated military press 65lb 1x12 75lb 1x12 10, 8, 7, 6, 7
7 sets here, best all around shoulder builder. My shoulders wear out fast, I need to build up my endurance with them.

side raises 10lb 1x12, 15lb- 4x12
I bring these up way past parallel just to get a better stretch. Weight and endurance is climbing!

rear delt raises 20lb- 5x12 lightweight increase in weight next session for sure

Weighted decline abs I do these with a stability ball and my squat rack, it ends up being over a 45degree decline.
BW+20lb- 3x20. Killer burn, my back touched the ground with every rep, Abs have been sore for 3 days now

hanging knee raises BW- 1x23, 1x15 Then I tried hanging leg raises and got a sloppy 1x10 out. I used to do these 3-4 times a week and could bring my legs up to my head, straight for 20+ reps. I'm going to get back to that again.

All in all, Good workout, not too bad volume. Once I hit that 225lb bench press my chest volume will go up more. My chest is one of my strong points so I am not too worried about size as much as strength.

Some food porn for you guys.. BD Mongolians Grill from the other day.

[cdurflinger]

So the power went out on Wednesday and we had to stay the night at the in-laws. I decided to delay leg day to Thursday morning.

Up at the normal, 5:30a.m.

C4 and Creatine

Quads, Hammies
I am not hitting calves today because I am working arms tomorrow instead of back, that way I have at least 2 days rest before Monday's arm day.

Squats I have been working with leg endurance and gradually increasing reps/sets. I can squat 295lb with no problem but my reps are just sad.
I always warm up with a set at 135lb.
135lb 1x10 This is so light that I have problems staying on my heels.
155lb 1x10
175lb 1x10
205lb 1x10, 8, 5 I dropped weight this week because I'm starting front squats as well to help with quad endurance/size.

Front Squats 135lb- 2x10 I've done front squats a few times before. Fried the quads and got me a little dizzy, increase in weight/sets next week.

Leg extensions Threw 100lb on these, 1sec hold
100lb- 5 sets and reps were 13,14,13,15,13. Great pump after these. 30sec rest between sets.

Leg Curls 80lb - 6 sets here
1x15,14,15,12,12,10 I hold these at contraction for 2-3 seconds and they kill. I've made great progress with these.

SLDL 135lb- 1x12 160lb - 4x12. Increase in weight every week. I always get a good stretch on the first couple sets then it feels more like a conv. deadlift.

The Hammie volume is low because I have neglected them in the past, This volume has shows great progress and it isn't stopping, once that happens the volume will be changed.


I have got to work on my desire to work leg day, the volume has to increase and the rest time between squats has to decrease. I have seen good progress but it could be better with less rest in between sets.

[cdurflinger]

Alright, Friday and hitting arms, light Tricep day. Tomorrow: Back, Traps, Abs

Wake up: 5:30a.m.
C4 and Creatine

Started out with some BB Curls with the Fat Gripz

Fat Gripz BB Curls
65lb- 1x12
80lb- 6x12
These fat gripz are killer! Every time I finish a set and let go of the burn I can feel my forearms burn.

incline Curls 25lb- 5x12 - I don't know why I have left these out for so long. They give a great pump all around!

Fat Gripz overhand BB Curls I did these with 75lb, same as last week, 3 sets, 3x12. I almost dropped the bar on the last couple reps of the last 2 sets. my forearm strength was fried by this point.

CGBP 95lb- 4x12 30sec rest in between sets. Tricep day is light, still sore from Monday and I would like to hit that 220lb bench press Tuesday.

Overhead DB ext 20lb DB 4 sets of 12 here. Good stretch, made the DOMS from Mondays training go away.

Calves

Standing Calf RaisesThese are all done with a 2sec hold at the top contracted part of the rep.
Started with 135lbs- 1x20 Then moved up to 225lb- 3x20
Going to be an increase in weight/sets come Monday. Good stretch on these and the progress is rolling in!