The Runetasic Lifting Log

Rune · 03-01-2006, 08:54 AM

Hi, not really new to the site. I generally just kind of browse around and chime in from time to time. But I finnaly think it's about time I started one of these little gems, to both keep me motivated and track my progress.

A little run down, I started lifting seriously over a year ago (~15 months), and since then have tried many different workout styles (5x5, splits, you name it). Right now I am kind of just doing my own thing. I have a cycle that I have been going with for about a month, and I've been liking it so far. Heres how it useually breaks down:

Week 1:

M-Chest
T-Arms/Shoulders
W-Legs
TH-Back/Traps
F-Chest

Week 2:

M-Arms/Shoulders
T-Legs
W-Back/Traps
TH-Chest
F-Arms/Shoulders

Week 3:

M-Legs
T-Back/Traps
W-Chest
TH-Arms/Shoulders
F-Legs

Week 4:

M-Back/Traps
T-Chest
W-Arms/Shoulders
TH-Legs
F-Back/Traps

I useually aim for low rep and high volume @ around 6 sets per exercise, 2 warm up at high reps (~12). Followed by 4 at low reps (3-5). After the 4 weeks I do a lighter deload style week, just to let some recovery set in.

As of right now I am following my workouts with 20-25 mins of medium cardio, and doing 45 mins of swimming on Sundays, as I am unfortunately cutting.

Any ways, follow or not, I will keep this up to date... and thanks for even reading this much :P

Rune · 03-01-2006, 09:10 AM

May as well get this started right now...
Layout will be WARMUPS // WORK SETS

Arms/Shoulders - 02/28/06

Close Grip Incline Bench - *This was the first time I've done them incline, useually do them on flat bench*
135x11, 135x12 // 150x6, 155x4, 155x4, 150x3

Hammer Grip Chins
BWx14, BWx12 // BW+10x8, BW+25x6, BW+25x6, BW+35x4

*May as well mention I sweeked in 3 sets of DB curls (35x10, 45x10, 50x8)*

Standing BB Military Press
95x12, 95x12 // 125x7, 130x6, 135x4, 135x4

Push Press
135x10, 135x10 // 160x4, 165x4, 170x3, 170x2

Weighted Dips
BWx12, BWx12 // +45x8, +45x6, +90x2 +45x6

Comments: When I do the standing militaries I always felt I couldn't go as heavy on the shoulders because of the extra pressure I feel on my lower back, in either sence I got a good burn from them. The push presses are always fun for me, mainly because I have never seen another person do them at my gym, and they absolutely murder my shoulders(not to mention the clean to get them on my chest). The dips were bad this week because they were last, and my shoulders and tri's were already pretty fatigued.

rwcdrums · 03-01-2006, 09:23 AM

yeah I think I'm going to incorporate standing bb presses or push presses into my shoulder workout this week. I need to mix it up.

Rune · 03-01-2006, 09:24 AM

Quote:

Originally Posted by rwcdrums

yeah I think I'm going to incorporate standing bb presses or push presses into my shoulder workout this week. I need to mix it up.

The push presses are something I've only started this year, and let me tell you... I have NEVER had anything kill my shoulders quite as good.

rwcdrums · 03-01-2006, 09:27 AM

Quote:

Originally Posted by Rune

The push presses are something I've only started this year, and let me tell you... I have NEVER had anything kill my shoulders quite as good.

yeah the only thing I'm worried about is balance.

Rune · 03-01-2006, 07:52 PM

Legs 03/01/06

Squats - Warm up's ATG, work sets bellow parallel
135x20, 205x15 // 305x8, 315x6, 365x5, 385x3

Zercher Squats - All sets ATG
12x115, 12x115 // 155x6, 175x6, 205x5, 205x3

Glute Ham Raises
BWx8, BWx6, BWx6, BWx4

Calf Press (on leg press)
270x30, 360x25, 450x18, 450x15

Comments:Pretty good workout, as useual after 12 sets of squats I was exhausted and ready to throw up. The squats felt really good today though, dispite the fact that I know I didn't hit parallel on the last rep of the 385's (don't know why I just kinda chickened out

). The GHR's absolutely murdered me, I failed on each set and was ready to call it quites after that exercise, but decided to throw in a little burn for the calf's

I will add that today I took a waist measurement for the first time since I started my cut at the begining of Feburary and am happy to report I am down 1.5" to 35". Just icing on the cake for my day.

Stonecoldtruth · 03-02-2006, 02:42 PM

Quote:

Originally Posted by Rune

Legs 03/01/06

Squats - Warm up's ATG, work sets bellow parallel
135x20, 205x15 // 305x8, 315x6, 365x5, 385x3

Zercher Squats - All sets ATG
12x115, 12x115 // 155x6, 175x6, 205x5, 205x3

Glute Ham Raises
BWx8, BWx6, BWx6, BWx4

Calf Press (on leg press)
270x30, 360x25, 450x18, 450x15

Comments:Pretty good workout, as useual after 12 sets of squats I was exhausted and ready to throw up. The squats felt really good today though, dispite the fact that I know I didn't hit parallel on the last rep of the 385's (don't know why I just kinda chickened out

). The GHR's absolutely murdered me, I failed on each set and was ready to call it quites after that exercise, but decided to throw in a little burn for the calf's

I will add that today I took a waist measurement for the first time since I started my cut at the begining of Feburary and am happy to report I am down 1.5" to 35". Just icing on the cake for my day.

I'm going to add Glute/Ham raises once I drop a bit more weight, those things look f-ing sick, I subscribed btw now.. heh.

I remember the first video I saw of Layne doing GHR's.. just damn.

Josh

Rune · 03-02-2006, 08:11 PM

Well for my b-day today I decided to give myself some heavy deadlifts!
Back/Traps 03/02/06

Deadlifts
135x20, 225x12 // 315x8, 345x5, 365x2, 385x1, 405x0

Workout partner wanted to get some push presses in today so...
Push Press - With clean to chest to start
135x10, 155x5, 165x4, 175x2

Goodmornings
135x12, 135x12 // 155x10, 175x8, 175x8, 205x4

Pendalay Rows - standing on 4" board barbell touching the ground
135x12, 135x12, 155x10, 175x8

Widegrip Pullups
BWx8, BWx8, +15x6, +15x6
ALTERNATE
Behind The Back BB Shrugs
155x15, 155x15, 175x10, 175x10

Comments: Well all in all a good day, I nailed the 385 deadlift like nothing went for the 405, but my grip was really fatigued from the previous set and started to give out near the middle of the pull, so I won't count it as a rep (as I only got about 2/3 of the way up). Goodmornings were nice to do again, it has been a while since I've done any... got my back really dead. As for the shrugs, I probably could go heavier on the weight, but I like to lean back a bit so I get some forward movement in the traps and hold near the top, it's probably the one thing that have really helped me develop them. Thats all for now

Rune · 03-02-2006, 08:13 PM

Quote:

Originally Posted by stonecoldtruth

I'm going to add Glute/Ham raises once I drop a bit more weight, those things look f-ing sick, I subscribed btw now.. heh.

I remember the first video I saw of Layne doing GHR's.. just damn.

Josh

Glad to have you man, yeah the GHR's I started about 2 weeks ago. After reading how somebody on here set them up w/o a machine... So far I love them, they are a great finisher for my hammies after a some good squatting!

OBeast · 03-02-2006, 08:46 PM

I love doing push presses because you can really pile on the weight. I will do standing bb presses but as the weight climbes up on my later sets i put some a$$ under them

Rune · 03-04-2006, 10:13 AM

Chest 03/03/06

ATrainer Flys
20x15, 30x12, 40x7, 40x6

Incline BB Press
135x12, 135x12 // 185x8, 195x8, 205x5, 205x4

Decline DB press
70'sx15, 90'sx8, 90'x8, 100'sx4

Comments:Quick workout, had to go out so there wasn't tones of volume. I really feel my triceps are lacking alot of strength to alow me to do better when it comes to chest exercises (BB ones in paticular). The ATrainer's were something new just kinda thought I would try them, felt really nice in the chest and fatigued me pretty well.

Rune · 03-06-2006, 12:33 PM

03/05/06 - Cardio

Sunday Was my swimming day..

Total time: 40 mins
Total distance: 1600m

Comments: It was a good session, did a couple sprint laps (50m/100m) and a couple longer distance stints (400-600m). Did some stretching while resting in between the different distances.

As well I would like to rant about Canada customs and how those a**holes are holding my supplements hostage (been 13 days since they were shipped). They better get here soon

Will post today's workout when completed (Arms/Shoulders)

rwcdrums · 03-06-2006, 02:27 PM

Rune, I just wanted to let you know that I look at your journal on a regular basis. I'm subscribed and it's nice to see some strong lifts! Keep up the good work man.

Rune · 03-06-2006, 07:50 PM

Quote:

Originally Posted by rwcdrums

Rune, I just wanted to let you know that I look at your journal on a regular basis. I'm subscribed and it's nice to see some strong lifts! Keep up the good work man.

Thanks man

Well, I had insane energy all day today, so my workout was one of the best I've had in a while

Arms/Shoulders 03/06/06

Weighted Dips
BWx25, +45x16, +90x12, +90x10 followed immediately by BWx12 slow and VERY deep

Hammer Grip Chins
BWx15, +25x12, +45x6, +45x8 (Workout partner called me a sissy and got me riled up on the last set)
-ALTERNATED-
Alternating DB Curls
30x10/10, 45x10/10, 50x8/8

DB Overhead Press
50'sx20 // 70'sx10, 75'sx8, 75'sx8

DB Side Laterals - strict form
25'sx15, 25'sx15, 30'sx10, 30'sx6-25'sx5-15'sx12 (dropset on the last set)

Tipcep push downs (overhead pully)
50x20, 70x15, 80x12, 100x6-60x6-30x15 (dropset on the last set)

Comments As I said, it was an awesome workout, my triceps felt amazing after the dips and after the drop set on the push downs. I've done better on the over head press but my triceps we lagging a bit on the lock outs today (bit tired :P). The +45's on the hammer grip chin's I was very happy with, up 10lbs from my useual working weight, but they were going fantastic today (last weeks look very week in comarison). Any ways, untill later!

Rune · 03-07-2006, 08:45 PM

Legs 03/07/06

Squats - Done with ~60s rest between sets
205x15, 205x15 // 315x6, 315x6, 325x6, 326x6

Front Squats
135x12, 135x12, 205x8, 205x8

SLDL's
135x15, 225x10, 275x8, 275x8

Calf Press - rest at full stretch for 12s
360x12

+stretching

Comments: All in all a very good workout, I tried some fascia stretching techniques, and let me tell you, they hurt like you would not imagine (VERY painful), but the feeling in my legs when I sat down when my workout was done was AMAZING, it was a pump like I had never felt in my legs before (did stretching for ~40s after east set of front squats and SLDL's). The whole workout was done quite quickly, which is why my squat number were a bit low, but trust me I was absolutely fried after this workout.

Rune · 03-08-2006, 07:26 PM

Back/Traps 03/07/06

Deadlifts - All w/o straps except the 405x3
225x15, 225x15 // 315x8, 385x4, 395x1, 405x3

Yates Rows
135x15, 225x6, 225x6, 225x6

Wide Grip Pullup's
BWx10, +10x7, +10x8

DB Pullover's
55'sx20, 80'sx10, 90'sx8, 90'sx8

+stretching

Comments:Very good workout, decided to pull out the old straps to his the DL's today and finaly pulled up the 405's. Got an awsome back pump from the combination of the wide grip pullup's followed by the stretching, aswell as from the DB pullovers where I would extend the DB to the point where it was almost touching the ground and would then extend it back over, felt great! Again, untill tommorow!

Rune · 03-09-2006, 08:04 PM

Chest 03/09/06

Incline DB Press
60'sx20, 70'sx12 // 75'sx8, 75'sx8, 80'sx6, 80'sx6, 70'sx5 (very slow negative, pause, press)

ATrainer Flys
20x15, 30x8, 30x8 - 20x12 (dropset), 30x6 - 20x10 (dropset)

BB Flat Bench
135x20 // 185x8, 205x5, 205x5, 205x5

Incline DB Flys
45'sx12, 55'sx8, 55'sx8

+stretching

Comments: Again the fascia stretches on the chest were mind bogling, they hurt so much but the pump that I got from this workout was 10x more intence than any I have had before. By the time I got to the BB flat bench my chest was begging for mercy (from the drop sets in the ATrainer's followed by a 40s stretch) so my weights were down and it was hard as hell. Fly's were a nice cap off to this absolutely brutal chest workout. Till tomorow!

Platinum_GLI · 03-15-2006, 11:36 AM

Great job, keep it up. What did you to lose that much bodyfat in such a short period of time?

Rune · 03-21-2006, 10:08 AM

Back to the grind stone after leaving this for a week to try something out. I've gone back to bulking, so the numbers should start going up real good now

03/20/06 - Chest

DB Incline
70'sx12, 75'x8, 75'x8, 75'x8

ATrainer Flys
20x15, 30x10, 40x8 - 20x8 - 10x8 (killer drop set my chest was fried)

BB Bench
135x15, 155x8, 185x6

Chest Dips-Slow negative with a pause at the very bottom of the motion
BWx10, BWx10, BWx8 + 8 Half ROM (trying to keep tension on the chest)

+stretching

Comments: The DB inclines were good just wanted to make sure I could do a good rep range at that weight and depth (pretty much rested the DB on my chest), will move it up next time. The flys absolutely murdered my chest, especially the drop set at the end. By the time I got to the bench I wasn't sure I could even move but repped something out any ways, adn finished off with some nice slow, deep dips

. Very good workout, my chest was perma-flexed for a good 40 mins after this.

Rune · 03-22-2006, 10:19 AM

Legs - 03/22/06

Squats - Everything but 315's ATG
135x15, 225x12, 315x6, 315x6, 315x6, 225x8

Leg Press - I pause with my knees at my chest for ~2s
270x20, 360x15, 450x8, 450x8 -> 360x10 (Drop Set)

Calf Press - rest at full stretch for ~12s
360x12, 360x12

Leg Curls
150x15, 150x12, 150x10 -> 100x10 -> 50x20

+stretching

Comments: After leg press I really felt like vomiting (it's not lever leg press not a sled so thats why it may look a bit low in weight) on the drop set , the last push I got a HUGE headache and came so close to being sick but wanted to hold down my food. Squats are getting insanely deep now for 315, probably start upping the weight for parallel (and try going even on 315) I made a funny moaning sound on my last push with the 315's and got some funny looks. All in all a very good workout, had trouble getting up the stairs to get out of the gym.

Rune · 03-23-2006, 01:33 PM

Bi/Tri's - 03/22/06

Weighted Dips
BWx20, +45x12, +90x10, +90x9, +45x10

Preacher Curls - Dunno what the hell the bar is so only weights
50x15, 70x10, 80x8 -> 50x8, 70x10 -> 50x12

Hammer Grip Chins
BWx12, BWx12, BWx10
--ALTERNATED--
Alternating DB Curls
30x10/10, 30x10/10, 40x8/8

Rope Pushdowns
50x25, 80x15, 100x12, 120x10 -> 90x6 -> 50x10

Overhead Extentions
70x10, 80x10, 85x9

Comments: I think I leaned too much into the pad when doing my preacher curls and my chest has been sore in the sternum area since, kind of painful but I kept going through my workout. Arms were good and pumped from all the drop sets and to be honest their still pretty sore today. All in all a good workout.

Rune · 03-24-2006, 09:26 AM

I really had no clue what to work yesterday so I kind of mixed it up.

Back/Shoulders - 03/23/06

DB Overhead Press
60'sx12, 70'sx8, 70'sx8, 75'x5, 60'sx10

Deadlifts
135x15, 315x6, 315x6, 365x5, 365x4, 405x1 (almost 2 couldn't lock out), 405x1, 315x5

Cable Rear Laterals
20x12, 30x12, 40x10 -> 20x12

Cable Side Laterals
20x15, 30x12, 30x12 -> 20x15

Machine Military Press
120x15, 160x10, 180x4 -> 160x3 -> 90x10

BB Shrugs
225x12, 225x12, 315x10 (Really need to go heavier on these)

Comments:By the end of the workout I was absolutely dead. Looking back on it 8 sets of deadlifts was absolutely insane, I was sweating like a pig and breathing heavy after all that. Good workout all in all, I'm dissapointed I couldn't get the 405x2 this week, but it will be there next week for sure

. I'm going to knock up the DB presses next week try to get 3x5 with the 75's. Shrugs were a bit easy, gonna crank up the weight next time.

Rune · 03-29-2006, 09:30 AM

Ok, so I've been kind of sick for the past couple days, so I haven't had a workout...

Chest - 03/28/06

BB Flat Bench - ~3s pause at bottom on 1st and last set
135x15, 185x10, 225x4, 225x4, 185x10, 155x10

DB Incline
60x12, 70x8, 75x5, 70x6

Chest Dips
BWx10, BWx15, BWx15, BWx10

Pec Deck
60x15, 80x15, 110x8, 100x5->80x5->60x5->40x15

Comments: Decent workout, felt really strong on the BB flat bench, and dips. The DB inclines were pretty crappy today, felt weak on them. Energy was pretty decent even after being ill, hopefull back on track today.

Andalite · 03-29-2006, 09:37 AM

*subscribed*

Rune · 03-29-2006, 10:13 AM

Quote:

Originally Posted by Andalite

*subscribed*

Excellent.. I've been following your journal, your making some real good progress.

Andalite · 03-29-2006, 10:17 AM

Quote:

Originally Posted by Rune

Excellent.. I've been following your journal, your making some real good progress.

thanks mon amis....

well, i'm gonna continue with mark's program for 1-2 more weeks before i start studying seriously for my final exams... i will workout of course, but just not that regularly or religiously...

and i'm thinking, when i get back (may 19th) should i do Pendulum + OVT back2back or Max OT....?

thanks anywayz bro...

catch you later.. bientot..

Rune · 03-29-2006, 08:04 PM

Back/Shoulders - 03/29/06

Deadlifts
225x12, 315x8, 365x5, 405x1, 405x2

Wide Grip Chins
BWx10, BWx10, BWX9

Close Grip Pulldowns
100x10, 150x10, 150x10

Overhead DB Press
60x12, 75x4, 70x7, 75x5, 70x6

Cable Rear Latrerals
20x15, 30x15, 40x10->30x10->20x12

Cable Side Laterals
20x10, 30x10, 30x10->20x8->10x8

+stretching

Comments: Deadlifts felt really strong today, I wasn't having may issues with them at all, strong off the floor and even stronger on the lock out. Overhead presses threw me off a bit with the 75's, so I went down whiped out a couple reps easy, and decided to try again for the 75's (I think the 75's in actuallity are closer to 80 because they are a hell of a lot heavier than the 70's). Everything else really is just accessory work and I couldn't care less, although the close grip pulldowns were an awesome finisher for the lats, and the shoulders were pumped after all the work.

Rune · 03-29-2006, 08:05 PM

Quote:

Originally Posted by Andalite

thanks mon amis....

well, i'm gonna continue with mark's program for 1-2 more weeks before i start studying seriously for my final exams... i will workout of course, but just not that regularly or religiously...

and i'm thinking, when i get back (may 19th) should i do Pendulum + OVT back2back or Max OT....?

thanks anywayz bro...

catch you later.. bientot..

I've never really been one to follow a specific program, I just kind of steal theories from all over the place and bastardize them into my own creation

Andalite · 03-29-2006, 09:06 PM

Quote:

Originally Posted by Rune

I've never really been one to follow a specific program, I just kind of steal theories from all over the place and bastardize them into my own creation

dont.... i did that for 1.3 years before starting out on something and sticking to it..... i gained more after 1.3 years..

but ur program is ok so chillout

all the best

Rune · 03-31-2006, 07:15 AM

Arms/Traps - 03/30/06

Weighted Dips
BWx12, +45x10, +90x5, +90x5, +45x10, BWx10 (WTF?)

Preacher Curls
50x15, 70x10, 80x8, 80x8, 25x10

Close Grip BP
135x10, 155x8, 155x8, 135x12

BB Shrugs
135x12, 225x12, 350x8, 225x12

Weighted Hammer Grip Chins
BWx10, +25x6, +25x5, BWx8 (damn these were hard today)

Comments: Weighted dips/chins were pretty difficult today, felt a bit sluggish on them. Everything else was decent, nothing earth shattering but I'll settle. Arms got a good workout, and I was pretty fatigued by the end of it. Hopefully legs today will go a lot better