PDA

View Full Version : Hardy1111's 2007 die trying log :D



Hardy1111
06-14-2007, 09:58 AM
Thanks for reading :)

I've been in the 2007 early cutting contest to get my year kicked off well and I did great (down 30+ lbs). However, since the middle of May I've really let off. As a result I decided to start my own log to keep myself on track so to speak.

Current weight: 243 said the scale this morning (up from 231 30 days ago), but I suspect I have a lot of food weight in me.

I'm going to focus really hard on getting my weight back down to 231 before I get too crazy. Diet and exercise is how I'm going to do it, I have massive problems keeping my diet in check, hopfully this will help.

Luck to me!

Hardy1111
06-14-2007, 10:03 AM
late post (because I decided to start the log today and not yesterday)

Workout (starting again): listed (SetxRep): weight in order(lbs)

bent over row (3x10): 40, 45, 50
incline d/b press (3x10): 40, 45, 50
lat pulldown (3x10): 120, 135, 150
military d/b press (3x10): 30, 35, 40
full bb squat(2x10): 135, 135
abs (3x20): no weight

20 min walking

Hardy1111
06-15-2007, 07:46 PM
6/15 workout: 2nd day back in the gym

bent over row (3x10): 40, 45, 50
incline d/b press (3x10): 40, 45, 50
lat pulldown (3x10): 120, 135, 150
military d/b press (3x10): 30, 35, 40
full bb squat(3x10): 135, 135
abs, knees to elbows (3x20): no weight

I'll go up +5 on db exercises next week, up +15 on lat pulldown, and +10 on squats.

I'm feeling pretty good about everything, but I totally forgot what a full squat feels like. Just today I got my head tilted the right way and took a ton of stress off my shoulders.

Hardy1111
06-18-2007, 08:05 PM
6/18 workout, first day of second week back in.

bent over row (3x10): 45, 50, 55
incline d/b press (3x10): 45, 50, 55
lat pulldown (3x10): 135, 150, 165
military d/b press (3x10): 35, 40, 45
full bb squat(3x10): 145, 145, 145
abs, knees to elbows (3x20): no weight

Shaky legs, forgot how much squats make my legs shake :D

Diet's getting a bit better but I'm still not doing 'good'. Baby steps and all that.

Hardy1111
06-20-2007, 05:39 PM
6/20 workout:

bent over row (3x10): 45, 50, 55
incline d/b press (3x10): 45, 50, 55
lat pulldown (3x10): 135, 150, 165
military d/b press (3x10): 35, 40, 45
full bb squat(3x10): 145, 145, 145
abs, knees to elbows (3x20): no weight

That's it for weights this week, next weight workout on Monday. I'll be going up on bent over row (+5), incline d/b press (+5), military d/b press (+5), and full bb squat (+10).

I'll be keeping the lat pulldowns at the same since I think I need another week at this weight.

I'm doing 2 exercises back to back for each set, up to 4 sets total between the exercises then taking a 1 min break. It's kicking my butt cardio wise and bicep/tricep wise.

I stopped weighing until Monday.

yioti
06-20-2007, 08:41 PM
what kina workout program are you on dude? seems like your workouts are a little identical lol. might wanna get on a good wo program.

good luck with your goals tho

Hardy1111
06-25-2007, 06:46 PM
Thanks for the input yioti.

I'm not on a split, and I'm just starting back again on weights. When I took off last year I was doing a pretty crazy 4 day split. However, with my schedule, all the guys that work for me taking my time up, and just getting back into it I wanted something I could finish in 45 minutes tops and uses enough compound exercises to get all my major muscle groups.

With that said, strength is still increasing (week 3 don't ya know), 2 weight days a week, rest of cardio to try to get my fat ass to keep the weight off. I expect to see some decent numbers in 12 weeks, and I'll probably need to add in some more work and shift my d/b bench press to flat once I get to the 90lb+ db's...I always have a ton of problems getting those up for incline)

6/25 workout:

bent over row (3x10): 50, 55, 60
incline d/b bench press (3x10): 50, 55, 60
lat pulldown (3x10): 150, 165, 180
military d/b press (3x10): 40, 45, 50
full bb squat(3x10): 155, 155, 155
abs, knees to elbows (3x20): no weight


Same workout later this week, looking to go up again next week.

Hardy1111
07-02-2007, 07:25 PM
I missed my 2nd weights workout last week due to work, etc.

7/2 workout:

bent over row (3x10): 55, 60, 65
incline d/b bench press (3x10): 55, 60, 65
lat pulldown (3x10): 165, 180, 195
military d/b press (3x10): 40, 45, 50
full bb squat(3x10): 165, 165, 165
abs, knees to elbows (3x20): no weight

I was putting in posts yesterday and my forearms are killing me (not used to using a post hole digger anymore), made any pulls hell. Same workout later this week and then up on squat and db press at the least (those were pretty easy) for next week. Still kicking the cardio on 2-3 days in the gym and sat sun at home.

I know the squat weight seems pretty low, but I had my ACL in my right leg replaced a few years ago after a nasty judo accident. I want to take it easy and get my knees ready for some weight again. 10 lbs a week is plenty for the next 8 weeks.

Diet is so not in check, but it's getting better.

Hardy1111
07-09-2007, 05:07 PM
7/9 workout:

bent over row (3x10): 60, 65, 70
incline d/b bench press (3x10): 60, 65, 70
lat pulldown (2x10/1x8): 180, 195, 210
military d/b press (3x10): 45, 50, 55
full bb squat(3x10): 175, 175, 175
abs, knees to elbows (3x20): no weight

Hate missing a workout last week, but it couldn't be helped. I felt like puking after the squats this week....good times.

Diet's in check this week (day 1 anyway).


Wish me luck!

Hardy1111
07-13-2007, 07:31 PM
7/13 workout:

bent over row (3x10): 60, 65, 70
incline d/b bench press (3x10): 60, 65, 70
lat pulldown (2x10/1x8): 180, 195, 210
military d/b press (3x10): 45, 50, 55
full bb squat(3x10): 175, 175, 175
abs, knees to elbows (3x20): no weight

feeling pretty solid this week, however my running's killing my knees..hopefully it'll get a bit easier over the next month...usually does.

I'll be doing up on everything this coming week. I'm thinking in 4 weeks I'm going to swap incline bench out for flat bench, weight positioning can be a bitch over 80lbs.

adm793
07-13-2007, 07:41 PM
I use to close to the same workout 3 times a week with pretty good success. The only thing i would recommend is that you add some good back and hammy exercises or just do some deadlifts (accomplishes both).

As for the knees, I had the same problem running, my knees would always swell up after a few days running. The thing that has had the most benefit on reducing the swelling was fish oil pills. I take 3 in the morning and 3 at night and for the most part I haven't had any knee problems. Only tight calves from improper stretching. lol

Hardy1111
07-16-2007, 04:26 PM
7/16 workout:

bent over row (3x10): 65, 70, 75
incline d/b bench press (2x10): 65, 70, 75x6
lat pulldown: broke down and went to chins...not so good...going back to this next workout
military d/b press (3x10): 55, 60, 65 (I knew it felt wrong on weight..now I know why)
full bb squat(3x10): 185, 185, 185
abs, knees to elbows (3x20): no weight


I was feeling pretty bad today and not focused obviously. Cardio until Thur then weight workout again with me doing it right. Might add in deads, I have to make a space where I work out for it...nothing setup normally.

Hardy1111
07-17-2007, 07:34 AM
Thought I'd toss up my stats from earlier in the year so I wouldn't forget them from the 2007 cutting contest thread. I'll take stats again end of July or August, I haven't decided which yet.


1/1/07:
Weight: 264
Age: 33 (33)
Height: 5'10"
Chest: 51"
Abdomen: 44"
Waist 40"
Wrist: 7"
Forearm: 14"
Upper Arm (bicep): 18.5"
Neck 19.25"
Calf: 18.5"
Thigh: 23"
BF% (estimated with Navy Method): 27.7%


5/29/07:
Weight: 236
Age: 33
Height: 5'10"
Chest: 48?
Abdomen: 41"
Waist 40"
Wrist: 7"
Forearm: 13.5"
Upper Arm (bicep): 18.5"
Neck 18.5"
Calf: 17.75"
Thigh: 24"
BF% (estimated with Navy Method): 23.7%

Hardy1111
07-19-2007, 05:38 PM
7/19 workout

bent over row (3x10): 65, 70, 75
d/b bench press (2x10): 65, 70, 75
chinups: 3 + 7 negatives + 1 set assisted
military d/b press (3x10): 50, 55, 60
full bb squat(3x10): 185, 185, 185
abs, knees to elbows (3x20): no weight

Hardy1111
07-23-2007, 04:25 PM
Hey All

7/23 workout

bent over row (3x10): 70, 75, 80
d/b bench press (3x10): 70, 75, 80
chinups: 4 + 2x8 assisted
military d/b press (1x10): 50
military machine press 2X10): 110, 130
full bb squat(3x10): 195, 195, 195
abs, knees to elbows (3x20): no weight

Hardy1111
07-24-2007, 07:40 AM
Weight's still going up slowly, sigh....however my waist measurement is going down. I'm hoping that's a good sign.

I know I shouldn't be concerned only about weight and that I should concentrate on overall measurements, but I really want my actual weight to be down under 230 for running, knees, etc.

grrr...

Hardy1111
07-25-2007, 10:32 AM
Ever get something in your head and can't get it out? I did, pizza...sigh.

I've been thinking 'pizza' for days and days now, finally broke down at lunch and had some. Now I feel really sick, like I'm gonna throw up, gah...trash eater's remorse. Although from a calorie standpoint I'm still under my daily amount, but I didn't plan on making it a trash calorie day.


Uh oh, b-room time, I really feel sick.

Hardy1111
07-25-2007, 06:36 PM
7/25 workout

bent over row (3x10): 75, 80, 85
d/b bench press (3x10/8): 75, 80, 85 (8 reps)
chinups: 3x10/8 assited
hammer strength machine military press (3x10), weights only (not going to add the machine starting weight in): 120, 130, 140
full bb squat(3x10): 195, 195, 195
abs, knees to elbows (3x20): no weight

Hardy1111
07-30-2007, 04:42 PM
7/30 workout

bent over row:
80x10
85x10
90x8

d/b bench press:
80x10
85x8
90x6

chinups: 3x8 assited

hammer strength machine military press:
130x10
140x10
150x10

full bb squat:
205x10
205x8

crunches: 2x20


I don't know what's wrong with me today but I was dragging in the gym, no stamina and kept almost blacking out. I cut my squats and crunches back 1 set (I use the crunches as a break during the squats). However, I'm up to the 90lb db's again, I'm all stoked to get back in the 100lb db's in 4-6 weeks.

Just had dinner, god I love the summer...right from the garden...fresh squash, green beans, and grilled chicken breast (ok, I didn't kill that part...it was frozen in a bag :D ). Now, back to catching up on water intake...sigh.

lose10kilos
07-30-2007, 05:07 PM
goodluck mate

Hardy1111
08-02-2007, 04:52 PM
8/2 workout

bent over row:
80x10
85x10
90x5

d/b bench press:
80x10
85x10
90x8

chinups: 3x10 assited

hammer strength machine military press:
130x10
140x10
150x10

full bb squat:
205x10
205x10
205x10

crunches: 3x20

Up on squat and machine military press next week, go me.

Hardy1111
08-06-2007, 04:20 PM
8/6 workout

bent over row:
80x10
85x10
90x10

d/b bench press:
80x10
85x10
90x8

chinups: 3x8 assited

hammer strength machine military press:
140x10
150x10
160x8

hyper extensions: 3x10
crunches: 3x20


I didn't have time for squats, I'll add them in tomorrow at the end of my cardio.

Hardy1111
08-08-2007, 04:36 PM
8/8 workout

bent over row:
80x10
85x10
90x10

d/b bench press:
80x10
85x10
90x9 (grrr!!!!!!)

chinups: 3x8 assited

hammer strength machine military press:
140x10
150x10
160x8

squats:
215x10
215x10
215x10

crunches: 3x20

Up on squats next week. Hopefully I'll get 3x10 for all sets next week and go up the following week on everything.

As a side note this is week 8 on weights. I'm debating a heavy cut phase (I'm had a fairly dirty diet these last 8 weeks) for 4 weeks because I just feel a tad bloated/heavy and I don't like the feeling. Don't get me wrong, I'm still carrying a ton of fat, but that takes me time to drop. Time that I'll take :). However, I am really enjoying putting some strength back on and I know a cut will stop that in a heartbeat.

Wish I had a BF measurement device.

Hardy1111
08-13-2007, 03:33 PM
8/13 workout

d/b bent over row:
85x10
90x10
95x7

d/b bench press:
85x10
90x10
95x5

chinups: 3x8 assited

hammer strength machine military press:
150x10
160x10
170x6

squats:
225x10
225x10
225x10

crunches: 3x20
hyperextensions: 3x12

Hardy1111
08-16-2007, 03:40 PM
8/16 workout

d/b bent over row:
85x10
90x10
95x10

d/b bench press:
85x10
90x10
95x9

chinups: 3x8 assited

hammer strength machine military press:
150x10
160x10
170x5

squats:
225x10
225x10
225x10

crunches: 3x20
hyperextensions: 3x10


Good times

Hardy1111
08-20-2007, 03:14 PM
8/20 workout

d/b bent over row:
90x10
95x10
100x7

d/b bench press:
90x10
95x9
100x3

chinups: 3x8 assited

hammer strength machine military press:
150x10
160x10
170x10

squats:
235x10
235x10
235x10

crunches: 3x20
hyperextensions: 3x10

Whew, that was a big difference today on how much I could do. Also, I was deep in the hole doing squats and noticed this guy next to me doing squats also (yeah yeah, I wasn't doing enough..but trust me I about passed out on #10 each time), but he was doing what I'd call 1/2 squats..very distracting.

I'm about to cut hard for 4-8 weeks, I just need to right motivation.

Hardy1111
08-23-2007, 04:19 PM
8/23 workout

d/b bent over row:
90x10
95x10
100x10

d/b bench press:
90x10
95x8
100x4

chinups: 3x8 assited

hammer strength machine military press:
150x10
160x10
170x5

squats:
235x10
235x10
235x10

crunches: 3x20
hyperextensions: 3x10

Hardy1111
08-27-2007, 03:26 PM
8/27 workout

d/b bent over row:
95x5
95x5
95x5
95x5
95x5

d/b bench press:
95x5
95x5
95x5
95x5
95x5

chinups: 5x5 assited

hammer strength machine military press:
150x5
150x5
150x5
150x5
150x5

squats:
245x5
245x5
245x5
245x5
245x5

hyperextensions: 5x5

It's week 11 or so back on weights so I'm changing it up. I'll be sticking with some type of 5x5 for the next 6-8 weeks at least. I skipped abs today but I'll do them tomorrow on my cardio day.

Hardy1111
08-29-2007, 05:31 PM
8/28 workout (not sure I should really add this one, it's my 'day off')

decline bench situps:
bodyweightx10
bodyweight+10lb ball x10
bodyweight+10lb ball x10
bodyweight+10lb ball x10

side lifts:
10x5

8/29 workout

barbell bent over row (shifting from d/b bent over row, trying to get a feel for what weight I should use):
135x5
185x5
205x5
205x5
205x5

d/b bench press:
100x5
100x5
100x5
100x5
100x5

chinups: 5x5 assited

hammer strength machine military press:
160x5
160x5
160x5
160x5
160x5

deadlift (first time in ages, I was trying to get a feel for what weight I should work on):
135x5
185x5
225x5
275x5
275x5

Hardy1111
09-04-2007, 03:09 PM
9/4 workout

barbell bent over row:
205x5
205x5
205x5
205x5
205x5

d/b bench press (total weight):
210x5
210x5
210x5
210x5
210x5

chinups: 5x5 assited

hammer strength machine military press:
170x5
170x5
170x5
170x5
170x5

Squats:
255x5
255x5
255x5
255x5
255x5

I don't know what to think about today. I've taken a bit of time off with the holiday and all and I breezed thru this workout. All weights are going up next workout with each exercise in it. I'll be doing deadlifts instead of squats on my next workout this week. But, I'll up to 265 next week on squats.

About 10 days to my monthly weigh-in. I'm hoping for 248 or less (I feel like my strength is up so I'm not expecting more than a 2 1/2 lb drop this month).

Hardy1111
09-05-2007, 07:40 PM
9/5 workout

decline bench situps:

bodyweight+10lb ball x10
bodyweight+10lb ball x10
bodyweight+10lb ball x10
bodyweight x5

crunches 10x5

leg lifts 5x5

Hardy1111
09-06-2007, 05:06 PM
9/6 workout

barbell bent over row:
225x5
225x5
225x5
225x4
225x3

d/b bench press (total weight):
220x5
220x5
220x4
220x5
220x3

chinups: 5x5 assited

hammer strength machine military press:
180x5
180x5
180x5
180x5
180x5

Deadlifts:
135x5
225x5
315x4ish
315x3
225x5


Ripped a callous off early doing bent over rows at the base of my pinky finger...totally threw me off. Oh, DEADS SUCK! But once I start moving some weight I'll feel better about them. Good times.

Off till Monday from the gym. I'm looking forward to next week!

Hardy1111
09-06-2007, 06:31 PM
Updated progress picture after 12 weeks of weights again. I'm still 250ish but I am super motivated for the next 4 weeks until my next pic now!

Hardy1111
09-10-2007, 04:36 PM
9/10 workout

barbell bent over row:
225x5
225x5
225x5
225x4
225x4

d/b bench press (total weight):
220x5
220x5
220x3
220x5
220x3

chinups: 5x5 assited

hammer strength machine military press:
190x5
190x5
190x5
190x5
190x5

Squats:
265x5
265x5
265x5
265x5
265x5

Lesson learned, no carbs for lunch and I have a crappy day lifting. No energy at all! However, seriously stoked about the squats (still going up 10lbs a week since I started).

For my Wed workout I'll probably swap in dips for presses and deads for squats (per normal now).

Hardy1111
09-13-2007, 05:44 AM
9/12 workout

dips:
bodyweight 5
bw+10 x5
bw+25 x5
bw+45 x5
bw+45 x4

chinups (no assist!):
5x4
4x1

deadlift:
135x5
225x5
315x5
315x5
315x5

hammer strength machine military press:
200x5
200x5
200x3
cut short due to time

Nice switch around for the middle of the week with the dips, I think I'll keep them in on Wed. I'm going to have to figure out a way to make this a short workout because I just started a commitment on Wed night that only gives me 45min-1 hour to workout.

Hardy1111
09-14-2007, 04:34 PM
9/14 workout

barbell bent over row:
185x5
185x5
185x5
185x5
185x5

d/b bench press (total weight):
220x5
220x5
220x5
220x5
220x3

chinups: 5x5

hammer strength machine military press:
200x5
200x5
200x5
200x5
200x5

Squats:
275x5
275x5
275x5
275x5
275x5

Hardy1111
09-17-2007, 03:43 PM
9/17 workout

barbell bent over row:
195x5
195x5
195x5
195x5
195x5

d/b bench press (total weight):
220x5
220x5
210x5
210x5
210x5

chinups: 5x5

hammer strength machine military press:
210x5
210x5
210x4
210x3
210x3

Squats:
285x5
285x5
285x5
285x5
285x5

Hardy1111
09-19-2007, 08:03 PM
9/19 workout

dips:
bw+35 x5
bw+35 x5
bw+35 x5
bw+35 x5
bw+35 x5

chinups (no assist!):
bw+10x5
bw+10x5
bw+10x4
bw+10x4
bw+10x4

deadlift:
135x5
225x5
315x4
315x3
225x5

Looks like this is the program due to time constraints on Wed. I'm actually pretty happy about it, I'm still hitting what I wanted to 3x's a week and I'm giving myself a break on shoulders which appear to need a few more days of rest.

Unhappy about deads, my lower back's holding me back from what I can tell. Baby steps and all that.

Hardy1111
09-19-2007, 08:08 PM
On a side note, I know this appears to be just a workout journal and I'm sure a lot of people wonder why it's under fat loss logs.

Well, I'm well over 20% bodyfat and my main goal is fat loss. However, my plan to get down revolves around a strong weight program and solid diet.

Looks like I'm doing good, I have 12 weeks of solid strength increases and small changes around my body with 2lbs of weight loss. I expect the next 12 weeks to be mostly recomp with more weight lost due to a decrease in bodyfat.

Hardy1111
09-22-2007, 05:13 PM
9/21 workout

barbell bent over row:
195x5
195x5
195x5
195x5
195x5

d/b bench press (total weight):
220x5
220x5
210x5
210x5
210x5

chinups:

bw+10x5
bw+10x5
bw+10x4
bw+10x4
bwx5

hammer strength machine military press:
210x5
210x5
I dropped my right arm b/c of some pain. Finished rest 210x5 on left, 180x5 on right

Squats:
285x5
285x5
285x5
285x5
285x5

Hardy1111
09-26-2007, 05:27 AM
Shoulder felt pretty tight today wiht some pain so I took military and d/b bench out (that's where I ususally feel pain).

9/25 workout

barbell bent over row:
205x5
205x5
205x5
205x5
205x4

d/b bench press (total weight):
210x5

incline hammerstrength bench press (haven't done these in over a year so I had to get a feel of where I should be):
180x5
200x5
220x5
230x5
240x4

decline hammerstrength bench press (haven't done these in over a year so I had to get a feel of where I should be):
270x5
290x5
310x5
320x5
330x5


chinups:

bw+10x5
bw+10x5
bw+10x5
bw+10x5
bw+10x5

Squats:
295x5
295x5
295x5
295x5
295x5

Overall a good workout, strength is up and I took a peek at my 10/14 weigh-in while there...looks like I'll be down another 2-4 pounds!

I'll be going up on squats and chinups in the next 2 workouts. I'll also get some plan together for chest and shoulders that excludes d/b bench and military press for a bit.

Hardy1111
10-02-2007, 06:48 AM
10/1 workout

barbell bent over row:
205x5
205x5
205x5
205x5
205x5

incline hammerstrength bench press:
230x5
230x5
230x5
230x5
230x5

decline hammerstrength bench press:
330x5
330x5
330x5
330x5
330x5

chinups:

bw+15x5
bw+15x5
bw+15x4
bw+15x5
bw+15x4

Squats:
305x5
305x5
305x5
305x5
305x5

Hardy1111
10-03-2007, 07:39 PM
10/3 workout

dips:
bwx5
bwx5
bwx5
bwx5
bwx5

chinups (no assist!):
bwx5
bwx5
bwx5
bwx5
bwx4

deadlift:
135x5
135x5
135x5
135x5
135x5

Feeling a bit off today so I dropped weights all over the place.

Hardy1111
10-05-2007, 07:10 PM
10/5 workout

barbell bent over row:
205x5
205x5
205x5
205x5
205x5

incline hammerstrength bench press:
240x5
240x5
240x5
240x5
240x5

decline hammerstrength bench press:
340x5
340x5
340x4
340x5
340x5

chinups:

bw+20x5
bw+20x5
bw+20x4
bw+20x5
bw+20x5

Squats:
315x5
315x5
315x5
315x5
315x3

Man, what a great workout..except for that last set of squats. Up on 3 and I racked it....sigh, I knew the second I racked it that I caved. Legs quivering, panting, wishing I was anywhere else but under that bar, I gave in to the whisper in the back of my mind...'you can't do it'.

Of course I could have done it, I'm all swole up and jacked on the fibares :D

Damnnit.

I'm thinking of moving to workout journal's since my weight isn't going down as quick as I'd have liked. Thoughts?

Same weight on all but incline next week. Good times.

Hardy1111
10-08-2007, 04:51 PM
10/8 workout

incline hammerstrength bench press:
250x5
250x5
250x5
250x5
250x5

chinups:

bw+20x5
bw+20x5
bw+20x5
bw+20x5
bw+20x5

Squats:
315x5
315x5
315x5
315x5
315x5

Hardy1111
10-12-2007, 10:39 AM
I've decided to start a new thread under workout journal's. If you're interested I'll be found here: http://forum.bodybuilding.com/showthread.php?t=5049503

Luck to all.