IronPinoy's training log

**IronPinoy** · 01-08-2003, 11:27 PM

Hello, I'm new at this. I just wanted to put here my training log, so that I can keep track of my records. Also, it'd be cool if I can get advice from you guys.

I have been working out for 1.5 years. when I started, I was 120 pounds. Now, I'm roughly around 160-165 pounds. I am now 21y/o.

current records:
bench press: 225x4
squat: 205x10
deadlift: 0x0 (has not done it yet. squat and dead lift are priority this year)

goals: by June 2003
bench press: 275x4-6
squat: 275x10
deadlift: guessing 200x10

Workout split
Day 1: Chest
Day 2: Legs
Day 3: Back
Day 4: Shoulders
Day 5: Biceps/Triceps
Day 6: Legs
Day 7: Rest

Note: I start off each session with 15 minutes of cardio. I work Abs every other day.

**IronPinoy** · 01-08-2003, 11:32 PM

January 8, 2003: Day 6
I stayed home and rested. I was supposed to work legs today but my lower back was bothering me yesterday, so I decided to rest today instead. Tomorrow I'll hit legs.

**SMACKAVELI** · 01-09-2003, 10:33 AM

What's your cycle? Supps? Great Transformation bro, let's see the pics Par�!

**Deciever** · 01-09-2003, 11:39 AM

definately a nice job on the transformation.

Good luck on your routine

**healthy n_fit** · 01-09-2003, 12:36 PM

Good luck IronPinoy!! I'm guessing that you'll get a deadlift max of WAY over what you put. Yea, just start training the deadlift, it'll get there. If you need any help, just ask us.

**IronPinoy** · 01-09-2003, 10:42 PM

thanks for comments. I posted pics in the "post your pics" section. Back when I was 120, I just ate like a bitch to shock my body. I took creatine when I started out. And I just finished a bucket of NLarge2. I'm planning on getting another bucket. That's pretty much all I took, other than that I just ate.

**IronPinoy** · 01-09-2003, 11:02 PM

Legs

Squat:
warm up sets: 95x10, 135x10, 135x10
185x10, 205x10, 3 sets of 225x6

Leg press: 180x30, 3 sets of 270x20

Leg raises: 80x10, 30x20, 80x10, 30x20, 80x10, 30x20

Calves raises: 3 sets of 150x15, 3 sets of 95x15

Comments: I had a pretty good leg work out. I couldn't walk properly after but it was good. My back is still bugging me a bit when I was doing squats but when I did leg presses it felt better. I've only been doing legs for about 2 months now. I hope my legs won't hurt tomorrow.

**healthy n_fit** · 01-10-2003, 04:05 PM

Nice job dude!!! Keep it up!

You'll be getting there.

**IronPinoy** · 01-11-2003, 03:50 AM

Chest

Bench Press:

Warm-up sets: 95x10, 135x10, 135x10

185x6, 225x4, 225x4, 225x6 (with spotter), 185x6, 135x10

Incline Dumbell Press:

Warm-up sets: 20x10, 30x10, 40x10

60x10, 80x6, 80x6, 80x6, 40x10

Decline Bench Press (Smith Machine):

Warm-up: 90x10, 90x10

140x10, 180x7, 180x6, 180x5, 140x6, 90x10

Cable cross-over:

3 supersets of: 60x10 then immediately 30x15

Peck-deck:

3 sets of 30x15

Comments: I had a good chest work out. I felt a great pump on my chest. 225 felt light today. my goal is to be able to do 225 for at least 6 reps by the end of January. This session took me 1.5 hours.

**IronPinoy** · 01-11-2003, 10:04 PM

Back:

Lat pull down:

60x10, 80x10, 100x10, 120x10, 140x10, 160x10, 60x20

seated cable row:

60x10, 80x10, 100x10, 120x10, 140x10, 160x10, 60x20

One arm dumbell row:

70x10, 40x10, 70x10, 40x10, 70x10, 40x10

Comments: I was supposed to work legs today but my legs were still sore so I switched it with back instead. I'll work legs tomorrow. My back work-out was not all that good. I felt like I was struggling to finish the sets. I need to work harder on my back. Gotta get them wrist straps too. This session took my about an hour.

**zackdarnell** · 01-12-2003, 06:33 AM

What about deadlifts? When are you training the deadlift? Even if you dont train it directly, you need to be doing lower back work.

Also, I think your split could use a little bit of work. IMO, 2x a week for legs could be a little much. Like you said:

I was supposed to work legs today but my legs were still sore...

Also, you only have 1 rest day per week. I'd cut out the 2nd leg day and rework it so you have a rest day around day 3 or 4.

Oh, one more things...back the day after legs usually isnt a good idea. Might want to do some more re-arranging.

And try chalk before straps. Works just as good, IMO, and better in the long run.

**IronPinoy** · 01-12-2003, 12:50 PM

thanks zack for the advice. yeah, my split could use work. i've never used a training split before, i usually just do whatever I feel like.
How's this training split?

Day 1: Chest
Day 2: Back
Day 3: Rest
Day 4: Shoulders
Day 5: Biceps/Triceps
Day 6: Legs
Day 7: Rest

should I do deadlift in my back workout or leg work out?

I might try deadlift today just to see what it's like. I'm not going heavy, I just want to work on proper form.

**zackdarnell** · 01-12-2003, 03:00 PM

Looks good to me.

Deadlift on back day.

Make sure you start light enough to work on form. Dont even worry about weight at first. Once you get the form down, the weight will shoot up.

**IronPinoy** · 01-13-2003, 10:03 PM

Today I rested.

**IronPinoy** · 01-13-2003, 10:16 PM

Shoulders

Seated dumbell shoulder press:

Warm-up sets: 20x10, 30x10, 50x10, 50x10
Sets: 75x6, 75x6, 70x6, 40x10, 40x10, 40x10

Seated shoulder raise (machine):
40x10, 60x10, 60x10, 60x10, 20x10, 20x10, 20x10

Standing barbell shoulder raise (I don't know the exact term but it's when your holding a barbell and raise it up to your chin)

3 sets of 60x10 after each set, I superset it with a 30.

Shoulder side raises (cable wire):
4 sets of 20x10 on each arm

Shrugs (barbell):
2 sets of 135x10, 3 sets of 185x10, 135x10

Shrugs (dumbell):
3 sets of 30x10

Comments: I had a good shoulder workout, I wore a belt during the shoulder press, so my back won't be hurting. Last time I didn't wear a belt and my back ached the next day. Some of the terms for the exercise I didn't know so I just did my best to describe the words to it.

**zackdarnell** · 01-14-2003, 03:37 AM

Originally posted by IronPinoy
[B]Standing barbell shoulder raise (I don't know the exact term but it's when your holding a barbell and raise it up to your chin)

Upright rows.

**IronPinoy** · 01-14-2003, 01:16 PM

thanks!

**IronPinoy** · 01-14-2003, 10:49 PM

Biceps:

Standing Barbell curl: 60x10, 30x10, 70x10, 30x10, 80x10, 30x10

Seated Alternate DB curl: 30x10, 35x10, 40x10, 25x10

One Arm preacher curl: 30x10, 40x10, 45x10, 25x10, 15x10, 25x10, 15x10, 25x10, 15x10

One hand standing dumbell curls: 3 sets of (25x10, 20x10, 15x10)

One arm cable curls: 3 sets of 25x10

Triceps:

Closed grip bench: 2 sets of 95x10, 115x10, 135x8, 155x8, 95x10

One arm cable tri-pull down: 40x10, 60x10, 25x10, 70x10, 25x10, 60x10, 25x10

Seated over head tricep extension with a dumbell: 45x10, 65x10, 80x10, 45x10, 80x10, 45x10

Tricep cable pull down(straight bar): 60x10, 80x10, 100x10, 130x10, 60x10, 60x10

Tricep rope pull down: 60x10, 80x10, 30x10, 100x10, 30x10, 100x10, 30x10, 60x10, 30x10

Comments: The workout was ok except for the damn temp in the gym. It's so hot in there, felt like at least 30 celsius in there. I had to drink water twice more than i used to, to keep myself from dehydrating.

**AMG** · 01-14-2003, 11:02 PM

Holy crap!

23 sets for biceps!

and

34 sets for triceps!

57 sets total!

That's a ton of work bro.

**IronPinoy** · 01-15-2003, 12:31 AM

Originally posted by AMG
Holy crap!

23 sets for biceps!

and

34 sets for triceps!

57 sets total!

That's a ton of work bro.

yeah, but they're light weights. I do a lot of sets with light weights mainly for the burn.

**AMG** · 01-15-2003, 12:54 AM

Originally posted by IronPinoy
yeah, but they're light weights. I do a lot of sets with light weights mainly for the burn.

Ah, I see.

Good luck on your goals bud.

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IronPinoy's training log

January 9, 2003 Day 7

January 10, 2003 Day 1

January 11, 2003 Day 2

January 12, 2003 Day 3

January 13, 2003 Day 4

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January 14, 2003 Day 5

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