xBUSBYx's Workout Log

[xBUSBYx]

So Ive been wanting to start a workout log for a little while now and finally talked myself into it. Ive kept a journal of every workout Ive done in the last 5 months and its been a great help. Hopefully posting one on here will be an even bigger asset to my fitness goals.

When I first started my main goal was to lose fat and tone. I weighed in at 190 pounds this morning and that is as low as I would like to go. So for now I am totally stopping cardio and just continuing my strength training. For the last week I have been on a strength training cycle, low reps heavy weight. I plan on continuing that for about 4 weeks before I go back to FST-7.

Current Supps

Jack3d
Pink Magic
Optimum Whey (Delicious Strawberry)
All American EFX Kre Alkylyn Creatine

Diet

Varies Day to Day, trying to keep the sodium levels low, protein at at least 100grams


Workout Program

I have been doing 3 sets of 5 reps trying to increase my strength, my workouts vary depending on how my body feels that day.



I will do my best to update daily but with work and the gym my time is limited so it may be every other day. All feedback negative or positive is appreciated. Thanks guys.

[xBUSBYx]

Leg Press

W/U 180x10
1. 360x5
2. 450x5
3. 500x5

Leg Press Calf Raises

1. 500x20
2. 500x20
3. 450x20

Precor Super Squat Machine(Full Squat)

1. 180x5
2. 270x5
3. 230x5

Leg Curl(Seated)

W/U 120x10
1. 150x5
2. 150x5
3. 150x7

Full Squats

1. 135x8
2. 185x6
3. 205x5

Seated Calf Raise

1 set of 50 reps

135x12
90x18
45x20


Tripple Set on abs

Leg Raises x 12
Decline Crunch x 12
Crunch x 40

Leg Raises x 10
Decline Crunch x 8
Crunch x 30


Followed workout with protein shake, two servings of oatmeal and a peanut butter sandwich.

[xBUSBYx]

I normally work out once a day but I felt like going again cause I was bored, this isnt the strongest Ive been on chest but its not totally bad.


BarBell Bench

W/U 135x12
1. 225x4
2. 205x5
3. 205x5

Incline D/B Bench

W/U 65x8
1. 75x10
2. 90x6
3. 90x4

Incline D/B Fly( Negativies, 3 sec down, 1 sec pause, 1 sec up, 1 sec pause )

1. 55x5
2. 55x5
3. 55x4

D/B Pullover

1. 90x5
2. 90x5
3. 90x4

D/B Bench( Negatives, 3 sec down, 2 sec pause, 1 sec up, 1 sec pause )

1. 80x5
2. 80x4
3. 70x5

Pec Dec Fly( Palms Parallel with ground )

1. 170x8
2. 210x5
3. 210x5

Cable Crossovers

1. 80x20
2. 60x20
3. 60x20



Felt like I had two bricks on my chest leaving the gym. I know its heavy on presses and thats because I am trying to get stronger in that area, normally I am fly heavy.

[xBUSBYx]

Shoulders N Biceps were still sore going in but once I got going everything felt good, felt pretty strong, overall a good workout.


Pull Ups( Come down to a complete stop, hang 2 sec then back up )

1. B/W x 5
2. B/W x 6
3. B/W x 4

Wide Grip Lat Pullodowns

1. 140 x 8
2. 160 x 8
3. Drop Set(Do weight till Failure, drop 40 lbs, do till failure, repeat.)
1. 180 x 5
2. 140 x 7
3. 100 x 9
4. 60 x 12

Dumbbell Row

1. 90 x 8
2. 100 x 8
3. 110 x 8

Close Grip Cable Row

1. 160 x 12
2. 200 x 7
3. Drop Set
1. 200 x 5
2. 160 x 9
3. 120 x 9
4. 80 x 12

Hyper Extensions

1. B/W+45 x 12
2. B/W+45 x 12
3. B/w+45 x 12


One Arm Hammer Machine Seated Row

1. 90 x 12
2. 135 x 8
3. Drop Set
1. 135 x 12
2. 90 x 12
3. 45 x 20

[xBUSBYx]

Love early mornings at the gym, no one in the way.

Standing EZ Bar Curl(Negatives, 1 up, 2 hold, 3 down, 1 hold repeat)

W/U 50x12
1. 80x6
2. 90x6
3. 90x5

Overhead Rope Extension

W/U 45x12
1. 80x8
2. 110x6
3. 100x5

Standing db Curl(Negs, same as workout 1)

1. 40x5
2. 40x6
3. 40x5

Crossface db Extensions

1. 35x8
2. 40x5
3. 35x5

Incline db Curl

1. 30x10
2. 35x5
3. 35x5
4. 30x5

Weighted Dips

W/U B/Wx12
1. B/W+25x12
2. B/W+45x8
3. B/W+55x6
4. B/W+55x5

ABS

Leg Ups
1. B/Wx12
2. B/Wx10

Decline Crunch Superset with Crunch Superset with Planks

1. BWx12 BWx50 1 min
2. BWx9 BWx30 45 seconds

[vslice44]

I wouldn't totally stop cardio, you would be neglecting the most important muscle in your body lol. How bout you throw in 3 days of sprints (55's, 110s, etc.)...they are great for building your legs up, also make squats seem a lot easier

[xBUSBYx]

I wouldn't totally stop cardio, you would be neglecting the most important muscle in your body lol. How bout you throw in 3 days of sprints (55's, 110s, etc.)...they are great for building your legs up, also make squats seem a lot easier

Im not gonna totally stop cardio, just cutting way back. I was doing about 45 min to an hour a day on the elliptical. I just need to find a way to get it in quickly, prolly gonna start doing so HIIT a few days a week.

[xBUSBYx]

Military Press

W/U 45x15
1. 135x8
2. 155x5
3. 135x5

Front Plate Raises

1. 45x6
2. 35x8
3. 35x9

Upright Smith Row

W/U 95x12
1. 135x6
2. 135x5
3. 115x12

Cable Side Lats

1. 30x12
2. 40x7
3. 30x10
4. 30x7

Smith Machine Shrugs

1. 275x8
2. 325x7
3. 325x6

Standing(Bent) Rear Delt Raises

1. 10x12
2. 15x10
3. 17.5x8


Abs

Decline Crunch x 10 superset with Jack Knifes x 12
Decline Crunch x 9 superset with Jack Knifes x 9

[xBUSBYx]

BB Squats

1. 185x8
2. 225x6
3. 275x3
4. 245x6

Hack Machine Squats

1. 180x6
2. 230x7
3. 250x5

Seated Calf Raise

1. 90x20
2. 135x11
3. 160x8

Leg Curls

1. 150x10
2. 170x6
3. 170x6

Smith Machine Front Squats

1. 185x8
2. 185x8
3. 185x8

Good Mornings

1. 45x15
2. 75x15


Abs

Decline Crunch with Medicine Ball

+10x15
+20x10

Leg Ups

2 Sets of 10

[xBUSBYx]

Normally I wouldnt do BB Bench 2 weeks in a row but I felt that I was a little weak last time and wanted to get a good reference for later.

[b]BB Bench{/b]

1. 135x15
2. 185x10
3. 225x5
4. 205x6
5. 185x10

Inc DB Bench

1. 80x8
2. 80x7
3. 75x8
4. 70x6

Inc DB Fly

1. 45x12
2. 55x7
3. 55x8
4. 45x12

Cable Fly

1. 50x10
2. 70x8
3. 90x5
4. 60x10

Wide Grip Hammer Press

1. 140x12
2. 190x8
3. 210x5
4. 160x10

Pec Dec Fly

1x50

Precor Ab Machine

1. 100x15
2. 115x10

Leg Ups
1. bwx12
2. bwx10

[xBUSBYx]

Felt great going to the gym today, love back day, has to be my favorite day.

Wide Grip Pull Ups

1. BWx8PR
2. BWx8
3. BWx6
4. BWx5

Wg Lat PullDown

1. 140x9
2. 150x8
3. 170x7
4. 150x9

T-Bar Row

1. 90x12
2. 135x7
3. 150x4PR
4. 105x10

Reverse Grip BB Row

1. 95x12
2. 135x10
3. 155x8
4. 185x7

Dead Lift

1. 185x12
2. 185x12
3. 185x10
4. 185x10

Hyper Extension

1. BWx12
2. +45x12
3. +45x12
4. +45x10

Close Grip Straight Bar Lat Pulldown

1. 80x12
2. 120x12
3. 160x5
4. 140x12

Abs

Triple Set
1. Decline Crunch BW+20x12
2. JackNifes BWx12
3. Side Obliques 35x25

Triple Set
1. Decline Crunch BW+20x12
2. JackNifes BWx8
3. Side Obliques 35x25

Felt like it was a great workout, love that Im getting stronger in the pullup area, I have only been doing them about 4 weeks now and my lats are coming on great. On another note, this is the first time I have done deadlifts in well over 4 months, not that i didnt want to do them just didnt have a belt and didnt feel like doing them without one.

[xBUSBYx]

First off, I felt good going in but after my first set of BB Curls I was feeling weak, just so you know. I had it set up for 4 sets, set one 12 reps, set 2, between 8 and 12, set 3 between 4 and 6, set 4 between 6 and 12.

Barbell Curl

1. 60x12
2. 80x8
3. 90x5
4. 70x9

Skull Crushers

1. 60x12
2. 90x8
3. 100x5
4. 70x12

Preacher Curls

1. 65x8
2. 65x8
3. 65x5
4. 65x5

Kick Backs

1. 35x12
2. 35x10
3. 35x8
4. 30x8

Seated DB Curls

1. 30x12
2. 40x7
3. 40x6
4. 30x10

Dips......Couldnt find belt so I couldnt do weighted dips

1. BWx16
2. BWx15
3. BWx10
4. BWx9

Cable Curls

1 set of 50 reps

V-Bar Cable Push Down

1 set of 50 reps

Overall it was a great workout, the last two drops sets blew me up. Felt pretty weak today but it didnt slow me down any, adjusted weight and kept right on turning.

[xBUSBYx]

So another sunday with nothing to do so I end up going to the gym twice, I felt great going at night though, took 3 Pink Magic pills before going in and I felt like an animal.

DB Press

1. 50x12
2. 60x8
3. 65x8
4. 65x8

Wish I had a workout buddy cause i can get 65s easy but soon as I go up to the 70s I cant get it up the first rep. Ive pushed em up before but Ive lost some muscle since then.

Leaning Side Lats

1. 17.5x12
2. 20x12
3. 25x8 PR
4. 20x12

The Pink Magic was kicking in about now, was feeling like a beast.

Front Lats

1. 15x15
2. 25x12
3. 30x8 PR
4. 30x6

Reverse Cable Fly

1. 40x15
2. 45x10
3. 50x7
4. 35x10

Precor Lat Raise Machine

1. 65x12
2. 75x8
3. 60x8
4. 55x8

D/B Shrug

1. 100x15
2. 110x12
3. 125x8
4. 125x6

Milit Press

1. 135x5
2. 95x10
3. 95x8

Behind Back BarBell Shrugs

1. 185x15
2. 205x12
3. 255x10


I know the workout ran a little long but I was feeling good and kept going cause my body just didnt feel like it was done yet. Still upset about the db press though, gotta get that starting strength up so I can rep em out by myself.

[xBUSBYx]

Been looking for some things to change up my leg workout and I found a few things to try out. I threw in some 1 legged squats and leg presses, wow, my legs are weak, lol.

Squats

1. 185x10
2. 225x8
3. 245x6
4. 205x8

1-legged Hack Squat

1. 90x8
2. 90x8
3. 70x6
4. 50x5

Seated Calf Raise

1. 90x15
2. 135x10
3. 160x8
4. 115x15

Leg Curl

1. 120x12
2. 150x8
3. 170x6
4. 130x12

1-Legged Leg Press

1. 90x10
2. 140x8
3. 140x6
4. 90x10

Seated Calf Machine

1. 260x15
2. 360x20
3. 400x20


Could barely walk, was a great leg workout, I plan on throwing in at least 1, 1 legged workout in ever session now, great stuff here.

[xBUSBYx]

Shoulder still sore, been sore for 2 weeks now, I think Im gonna take a few days off soon to let it heal.

DB Bench Press

1. 75x8
2. 90x8
3. 100x5
4. 105x4PR
5. 95x8

Inc DB Fly

1. 35x10
2. 45x8
3. 50x8
4. 55x5
5. 50x7

Rev Grip Smith Bench

1. 135x12
2. 185x8
3. 205x7
4. 215x5
5. 215x5

Rev Grip Pec Dec Fly

1. 100x12
2. 160x6
3. 130x8
4. 130x8
5. 115x8

DB Pullover

1. 75x8
2. 85x8
3. 85x5
4. 85x5
5. 85x5


Shoulders just wont seem to get back to normal, gonna give it another day and see what happens. Overall it wasnt a bad workout, shoulders were holding me back on a few things, felt weak on the DB presses but still got the 105s 4 times, should be able to push them up more than that tho.

[xBUSBYx]

Pull Ups

1. BW x 5
2. BW x 5
3. BW x 5
4. BW x 4

Rev Grip Lat Pulldown

1. 100x12
2. 140x8
3. 160x5
4. 120x10
5. 140x8

T-Bar Row

1. 115x8
2. 135x6
3. 145x6
4. 135x6
5. 135x6

Rev Grip Seated Cable Row

1. 120x12
2. 120x12
3. 140x10
4. 140x10
5. 120x12

1-arm Seated Iso Lat Hammer Row

1. 90x12
2. 135x8
3. 160x6
4. 135x8


Ok, so my shoulders are kicking my ass at this point, totally holding me back. Def gonna try to rest some more and prolly taking a few days off.

[xBUSBYx]

Shoulders are feeling so much better today, been staying away from the exercises that tend to strain em.

CG Bench

1. 135x12
2. 185x5
3. 185x6
4. 185x5
5. 165x7

D/B Curl

1. 30x12
2. 40x10
3. 45x8
4. 45x6
5. 35x12

CrossFace Dumbbell Extension

1. 30x12
2. 35x7
3. 30x12
4. 30x10
5. 30x8

Hammer D/B Curl

1. 30x12
2. 40x10
3. 45x8
4. 50x7
5. 45x8

Negative Dips3 sec down, 1 sec pause, 1 sec up, 1 sec pause

1. BW x 12
2. BW x 10
3. BW x 7
4. BW x 7

Overhead Cable Curls

1. 30x12
2. 50x12
3. Drop Set
60x6
40x6
30x10
20x12
End Drop Set

Shoulders felt great, had an awesome workout. The last few days I have been trying out SuperPump and it just hasnt been doing much so this morning I mixed up my Jack3d instead and man did I feel beastly.

[xBUSBYx]

Shoulders have been feeling great so I decided to continue on without a day off and had a pretty good workout.

Military Press

1. 135x8
2. 155x7
3. 165x5PR
4. 145x5
5. 145x6

Upright Smith Row

1. 135x8
2. 155x5
3. 135x6
4. 135x5
5. 115x8

Cable Front Lat Raise

1. 20x5
2. 12.5x8
3. 15x10
4. 17.5x8
5. 12.5x15

DB Press

1. 50x10
2. 65x6
3. 65x5
4. 55x5
5. 55x5

Seated Side Lat Raises

1. 30x5
2. 20x8
3. 20x7
4. 20x6
5. 20x7

Reverse Pec Dec Fly

1. 140x6
2. 120x8
3. 120x7
4. 120x8
5. 120x7


Great workout, used the SuperPump 250 again and its just not where its at, its probably the 5th best Pre-Workout Supp Ive used, pretty far down the totem pole.

[xBUSBYx]

Been a few days, this was my last workout in Grand Junction and it was a great one.

Squats

1. 135x8
2. 225x8
3. 275x5PR
4. 255x5
5. 225x8

Leg Curls

1. 120x12
2. 150x8
3. 170x8
4. 170x6
5. 150x8

Leg Press

1. 360x10
2. 500x8
3. 540x8
4. 610x6PR

Leg Press Calf Raises

1. 450x15
2. 500x12
3. 500x12
4. 500x12

1-legged D/B Squats

1. 30x8
2. 30x8
3. 30x8
4. 30x8

Thats a 30lb db in each hand

Awesome leg workout, my legs seem to finally be getting stronger, not too far away from getting my quads where they need to be.

[xBUSBYx]

Aite, so I took a contract in Indy and Im gonna be here a long time. Went to the Golds Gym in the northern part of Town and it is horrid, I worked out there anyways, for that day. The biggest DBs that they had were 90s, so I was pissed cause it was chest day. Hopefully Ill find a good gym somewhere in the area.

Incline DB Press

1. 75x8
2. 90x8
3. 90x7
4. 90x6

BB Bench

1. 225x4My wrist really started hurting me on this set, broke it a long time ago and it hurts sometimes.
2. 205x6
3. 205x5
4. 185x6

DB Fly

1. 45x8
2. 45x8
3. 55x6
4. 55x6

DB Pullover

1. 70x8
2. 90x8
3. 90x5
4. 90x5

Crossovers

1. 60x11
2. 50x12
3. 50x12
4. 50x12

Horrible workout, not because of me but because of the gym. All I could think about was how I didnt want to be there, have gotta find something different no matter how far I gotta drive.

[xBUSBYx]

Ok, so I found another Golds Gym to try out, but its not too much better than the other one. It doesnt have much equipment for the amount of people that attend, not exactly what Im looking for. It will do for now though.

W/G Pulldowns

1. 120x12
2. 160x8
3. 160x8
4. 160x6

Smith Machine Row

1. 135x12
2. 185x8
3. 205x7
4. 185x8

T-Bar Row

1. 90x8
2. 115x8
3. 135x5
4. 90x9

[b] Reverse Grip Seated WG Cable Row[b]

1. 240x12
2. 260x12
3. 260x12
4. Drop Set
A. 220x12
B. 180x12
C. 140x15
D. 100x13

Seated Machine Row

1. 100x12
2. 175x8
3. 175x8
4. 145x12

Hyper Extensions

1. +45x12
2. +55x12
3. +55x12
4. +55x12

DB Rows

1. 85x8
2. 85x10
3. 85x10
4. 85x10

85s were the biggest dumbbells they had, asked a guy why this was so and he said that Golds Gym is trying to change their image to more of a Fitness Gym and not a bodybuilding gym. WTF??? You have to be kidding, so determined people have to pay for it cause all these whiny bitches judge gyms without going and trying it for themselves. So now I cant get a good low rep workout in, FML!!!!

[xBUSBYx]

So I have had troubles with finding a good gym in Indy but I think I finally found one, not the biggest but its not very busy and its 24 hours, gotta love that baby, early morning workouts are back, lol.


DB Press

1. 55x12
2. 70x8 (This was a personal record)
3. 75x6 New Personal Record
4. 65x6

DB Side Lat

1. 15x12
2. 20x12
3. 30x5
4. 25x8

Smith Shrugs

1. 225x12
2. 315x10
3. 385x6
4. 315x12

Front Plate Raises

1. 35x12
2. 45x8
3. 45x7
4. 45x6

Ext Rotation(cable)

1. 15x8
2. 15x12
3. 15x10
4. 15x12

Wide Grip Straight Bar PullDowns

1. 65x12
2. 72.5x8
3. 80x7
4. 65x10

Decline Crunch

1. 35x12
2. 35x12
3. 35x8

Side Obliques

1. 45x40
2. 45x30
3 45x25

Hanging Leg Raises

1. 8 reps
2. 5 reps
3. 5 reps


So happy, loved the fact that they gym wasnt overly packed, clean and plenty of room. Loved it, def joining.