Kapitol Workout Log

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So, since the workout tracking feature sucks, I'll be posting my workout logs here. So far (2 weeks) I've been doing Kris Gethin's 12 Week Trainer. I am not a novice, nor am I advanced so I consider myself intermediate though I don't know very much about tailoring a personal diet or workout plan, but I have experience lifting weights for well over 10 years.

Feel free to comment and hip me to the forum jargon as well.

Thanks and see you in the gym

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So I finally have a chance to put something in here...Once again I'm doing the Kris Gethin 12 week trainer. I use Optimum Natural Whey, TwinLab Nitric Fuel and GNC Amplified Muscle Igniter for pre (just for now, until I get something else, most likely Con-Cret), CLA Extreme, Optimum Amino 2222 and Now Adam Multi's. The first week, my weights are all off cause it had been a while and I didn't know my strength yet.

Day 1 - Legs

20 mins treadmill jogging
Leg Press
115x10, 75x10, 75x10, 75x10, 125x10, 150x10, 175x10
Seated Leg Curl
50x15, 30x15, 30x12, 30x12, 30x12
Lying Leg Curl
50x15, 15x15, 25x12, 25x12, 25x12
Leg Extensions
25x15, 25x15, 75x15, 100x15
Hack Squat (this was the first and last time I used the circuit resistance machine which didnt have weight indication only resistance levels)
Resistance 1x15, Resistance 1x15, Resistance 2x20, Resistance 2x20, Resistance 2x20
20 mins treadmill jogging

Day 2 - Chest/Triceps

20 mins treadmill jogging - 179 cal; 1.43 miles @5 mph
DB Bench
25x10, 25x10, 25x10, 50x12, 55x10, 55x10
Incline DB Fly
25x15, 35x8
Straight Arm DB Pullover (I realized today (2/24) that I had bad technique when I did these this first time)
30x12, 55x12
Tricep Pushdown - Rope
30x12, 30x12, 30x10
Lying Tricep Cable Extension
27.5x10, 27.5x10, 27.5x10
Seated Tricep Press
20x11, 20x10, 20x10
Jogging Treadmill 20 Mins - 223; 1.72 miles @ 5 mph

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Day 3 - Rest/Cardio

Walked my basement steps for 20 mins..it was more a workout than I thought.

Day 4 - Back/Biceps

Jogging Treadmill 20 mins - 1.8 miles @ 5.1 mph; 221.8 cal
Reverse Grip Pulldown
55x10, 100x10, 120x10, 130x10
Bent Over BB Row
95x10, 135x10, 135x10, 135x10
Hyperextension
Bodyweight x10, BW+5x10, BW+5x10
Straight Arm Pulldown
25x15, 30x15, 35x12, 35x10, 35x10, 35x10
Concentration DB Curls (I was fatigued by here)
10x15, 15x15
Alternating DB Curl
15x12, 15x12, 15x12
Cable Curls
12.5x17, 12.5x20, 12.5x20
Jogging Treadmill 20 mins - 1.8 miles @ 5.1 mph; 225.7 cal

Day 5 - Shoulders/Calves/Abs

Don't remember what/if I did cardio
Seated BB Military Press
65x8, 75x8, 165x8, 165x8, 165x8
Side Lateral Raise
5x15, 10x15, 12.5x15, 12.5x15
Smith Machine BB Upright Row
65x7x7x7, 75x7x7x7, 80x7x7x7
Lying DB Rear Delts
10x12, 10x12, 10x12, 7.5x12, 7.5x12, 7.5x12, 7.5x12
Superset: Decline Weighted Situps/Seated Calf Raises
10x15/35x20, 10x15/35x20, 10x20/35x20
Standing Calf Raises
BWx18 each leg, BWx18 each leg
Don't remember if I did cardio. Probabaly walked the dog around the neighborhood or something

Day 6 - Rest/Cardio

Day 7 - Legs

Didn't write down my cardio but I'm pretty sure I jogged on the treadmill this time
Superset: Leg Extension/Seated Leg Curl
50x30/50x20, 50x30/50x20
Superset: DB Lunges/Lying Leg Curl
20x40/25x20, 10x40/25x20, 5x40/25x20
Leg Press
50x50, 50x50
Gym closed before I could do cardio at the gym, don't remember if I did anything once I got home.

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Day 8 - Chest/Triceps

Rode the Stationary Bike for 10 mins doing my version of HIIT. 1min @ 120+ rpm followed by 1 min @ low intensity.
DB Bench Press
30x10, 30x10, 60x8, 60x8
DB Flyes
20x10, 35x10, 35x10, 35x10
Incline DB Flyes
15x10, 35x8, 35x8, Dropset: 35x15, 20x9, 15x10
Cable Crossover (In retrospect, I had bad technique on this)
5x10, 25x10, 35x8, Dropset: 20x15, 15x10, 10x20
Tricep Pulldown
10x10, 30x18, 35x16, Dropset: 20x15, 15x10, 10x15
Reverse Pulldown
10x10, 20x18, 20x16
Triceps fatigues before I could finish the workout. Gotta listen to my body mane!

I was bad a recording my cardio the first week or so.
Day 9 - Rest/Cardio
Day 10 - Shoulders

Treadmill Jogging - 20 mins for 1.99 miles; 249.6 cal (I think I upped the speed or did a variation of HIIT)
Seated Smith Military
80x10, 80x10, 115x8, 135x8, 170x8
One Arm Machine Shoulder Press
25x10, 55x10, 55x10, Dropset: 35x16, 30x8, 25x8
Superset: Side Lateral Raises/Side Lateral Raises Behind the Back
5x10, 12.5x12/7.5x12, 12.5x12/7.5x12, 12.5x12/7.5x12
DB Shrugs
20x10, 35x20, 40x16, 45x16
Reverse Machine Flyes
20x10, 30x12, 25x12, 25x12, 25x12, 25x12, 25x12, 25x12
Not sure if I did cardio after this one...

I have Day 11 and Day 12 recorded also, Day 13 was rest/cardio, I misplaced Day 14 so I gotta track it down and Day 15 was today 2/24. I will finish recording my workouts whenever I get a chance again. Taking my ass to bed cause I NEED REST!

[kapitol]

Optimum Micronized Creatine or Con-Cret?

[kapitol]

So I'm pretty sure I've hit my first plateau. I'm cutting, but my weight and bf% have been stagnant for the past week. I was thinking mini bulk, but I am on week 4 of kris gethin's daily trainer and b/c of his travel he has had a good bit of consecutive rest days. I think I'm gonna go back at it hard before I try a mini bulk.

I think I may need to carb up though.

Also, I just got my Con-Cret last weekend so I have been using it for about 4 days. Hopefully by next week I start to see/feel a change.

I still have worout logs, but it gets tedious trying to enter all the old logs.