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Loi's workout log.
Started ~ Sept 10' on a crappy split that I gradually made adjustments too.
5/31/11 I started Reg Park's Beginner Routine.
Weight is all in lbs.
Goal is to get stronger and bigger. (Started squatting and DL'ing recently.. low lifts)
Edited Reg Park's Beginner Routine so I would be doing a workout every other day versus having a 2 day break at the end of each week.
Day 1 - 5/31/11
Unsure of what weights to use so experimented.
Back Squats 135 165 195x5x3 190x3
Chin Ups BWx2 20x5 25x5 30x5
Bench Press 135 155 175 3x5
Barbell Curls Bar+35 2x10 (hard)
Reverse Curls x8 x7 x5
Seated Toe Ext Machine 290 x10 x20 x15
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Day 2 - 6/02/11
Front Squats BBx5 95x5 135 3x5
Rows 90x5 135x5 145 3x5
Standing Press BBx5 95x5 105 3x5
Deadlifts 135x5 185x5 225x5
Rev Curls BB (45lbs) 2x10
Seated Toe Ext Machine 290 x20 x15
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Day 3 - 6/4/11
Back squat 135 165 185 3x5
Pull ups BW 15x5 20x5 25 3x5
Bench Press 135 155 175 3x5
Barbell Curl Bar+30 2x10
Rev Curls 40x10
Calves 290 2x20
Farmers Walk 80x30sec 90x30sec
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Day 4 - 6/6/11
Front Squats BW 95 140 3x5
Rows BB 95 150 3x5
Shoulder Press BB 95 105 3x5
Deadlift 135 185 230x5 (Got sloppy)
Forearm 50 2x10
Calfs 310 2x20
Questions had - Difference wide/close stance squat? Front Squat pain?
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Day 5 - 6/8/11
Back Squat 95 135 165 190 2x5 x4 (4th got sloppy)
Pull ups BW 15 30 3x5
Bench press 135 155 180 x4 No spot 2x5
Barbell Curl Bar w/35
Farmers Walk 80x30 90x45
Calves 310x20x15
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Day 6 - 6/11/11
Really crappy workout, wasn't feeling it. Did main lifts and left.
Front Squat 140 3x5
Rows 150 3x5 Check form
Press 105 2x5 95x4
Deadlift 235x3
Forearm
Calfs
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Day 7 - 6/13/11
Squat 190 3x5
Pull ups x15 30 3x5
Bench 185 3x5 spot
Barbell Curl 35
Forearm 50
Calves 315 2x15
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Day 8 - 6/15/11 (Week 3)
Front Squat 145 3x5
Rows 145 3x5
Shoulder Press 105x5 100 2x5
Deadlift 235x4 x1
Wrists hurt
Calfs (Switched to Standing Toe Ext Machine) 200 x15 x20
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Day 9 - 6/17/11
Squat 195 3x5
Pull ups 30 3x5
Bench 185 x4 x5 x5 Spotted
Barbell Curl 35
Forearm 50 40
Calves 200x20 220x15
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Day 10 - 6/19/11
Front squat 150 3x5
Rows 150 3x5 Move down weight till better form
Shoulder press
Deadlift 235x5
Forearm
Calves - Didn't log, unsure if performed or not
Felt pain in left shoulder when trying to do Shoulder Presses so left that alone for today.
Hurt wrist moving BB, WTF......... sucked up pain for deadlifts and left....
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06/20/11
Wrist hurting more.. can't move without sharp pains.. possibly out for few weeks? Thinking about trying to do some legs if I can.
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Day 11 - 6/22/11
Squats 195 3x5
Calves 220x20 240x17
Wrist still hurts. Probably will find a lower body routine in the meantime...
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Day 12 - 6/24/11
Front squat - 150x5 Bumped up 5lbs cause too easy. 155 2x5
Deadlift 245x5 (10lb jump!)
Calves - 240x15 240x15
Pain in wrist is subsiding, but still think somethings wrong. Tried benching, shoulder presses, and deadlifts. Wrist only hurt at the top of the movements.
Still can't do curls or pull ups.
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Day 13 6/26/11
Squat 200 3x5
Pull Ups 30x5 35 2x5
Bench 185 x3 x5 x3 x2 (Really bad bench. Idk what was going on there, lol.)
Calves 240 2x20
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Day 14 6/28/11
Front Squat - 155 3x5
Deadlift 250x5
Calves 260x20 280x15
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Day 15 6/30/11
Squats 200 3x5
Pull Ups 35 3x5
Calves 280 2x15
Going to give my wrist a break since it isn't getting any better.. so no more bench for now.
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dang nice work man! tryin to gain mass as well?
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[QUOTE=dragonman6;710213261]dang nice work man! tryin to gain mass as well?[/QUOTE]
Thanks, and yepp. But my main goal right now is too get stronger as my lifts are pretty pathetic, lol. Shoulders look good btw.
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[QUOTE=Loidao;710667391]Thanks, and yepp. But my main goal right now is too get stronger as my lifts are pretty pathetic, lol. Shoulders look good btw.[/QUOTE]
thanks man :) yeah my lifts are pretty pathetic as well. check out my log~!
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Day 16 7/3/11
Took an extra day off yesterday.
Front Squat 160 3x5
Deadlift 260x5
Maybe I'll try 275 next session.. :)
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7/6/11
Took another extra day off. Wouldn't call it a greet workout..
Squat 205 x5 2x4
Pull ups 35 3x5
Deadlift 275 x3 x1 (15lb jump.. Back was feeling sore from Squats and last session)
Forgot calves
Last day of gym membership, wut do???
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7/15/11
After 9 day break.
Squats 205 2x5 x4 :/
Small upper body work. Still waiting for wrist to heal.
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Bump.
Got a membership yesterday.
Front squat 135x5 (tired from yesterday's Squats)
Rows 135x5 140 2x5
DB shoulder press 45x5 50 2x5
Deadlift 135x3 225 x3 265x1
Calves 220 2x15
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[b]11/12/11:[/b]
Ran 5 laps.
[b]11/14/11:[/b]
Squats 185x5 175x4... <---- squat dropped so much.
Pull ups 35 3x5
Bench (Dumbbells) 70x5 75 2x5
Curls 70 2x8 50x10
Calves 240 2x15
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Front Squat 135x5 145x5 155x4
Row 135x5 140x4
DB Shoulder Press 50x5 55x4 x3
Deadlift 185x4 255x3 225x3
Calves 240 2x15
Incline Press Machine 90 2x5
Close Grip Lat pulldown 100x5 125 2x5
5 Dips & some abs.
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[b]11/18/11[/b] - Feeling tired and had about 45 mins @ the gym.
Bench 175 3x4-5
Squat 185 2x4-5
Pull ups 30-35x5
Calves 240 2x15
Some curls
[b]11/20/11[/b]
Front Squat 135x5 150x5 160x5
Bench Press 135 x8 x10 x8
Close Grip Lat Pull down 125 2x5 137.5x5
Db Shoulder Press 50x5 (Tri's feeling a little sore)
BB Curl 70 2x5
Deadlift 135x2 185x2 225x5
Calves 240x15+5
Cable Fly 50-60x__reps
Some Abs
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where in ca you from brah?
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[QUOTE=Loidao;784671353]Didn't know anyone still followed this but I'm from SD. Hbu?[/QUOTE]
OC! i lvoe san diego tho, weather there seems to be really nice. its been rainy here all weekend.
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[QUOTE=Loidao;784678843]Never visited LA area so can't comment but it's raining here too haha.[/QUOTE]
haha ohh gotcha, gotta love the rain tho ;D