Madeon's workout log

[MadeonRO]

Story

I see a lot of successful stories on this website, and I want to share mine, a story not that successful but I hope it will be in the future. My experiences with the weightlifting started in university when we had free gym to train, at the beginning I started going one time a week (this was the class) after one month I started going 2-3 times a week and after that, 5 times a week until something changed in the management, and we can only attend when we had the class. After the kick out, I was going on a local gym, but I didn’t like the people over there. From here it was a break for almost a year, I started running from time to time but that was it.

After the pause period, I started lifting again in another gym, here things were good, the equipment was kind of old, the place was small, but the energy of that place was amazing. At that time, I was training alone and sometime with my ex-girlfriend at her cardio classes. I kept running and I ended with a bad injury of my knee and that was it. One week in bed and a lot of time healing … at that time I literally quit everything.
After two years of not doing almost anything except riding bikes 40 km I decided to start going to the gym again, I was going for one week and after that I had another bad injury on the heel (longboarding) and I wasn’t able to hit the gym again.
One month ago, I started again, 4 times a week on the gym and sneak a cardio day over the 4 days of training. I started doing a beginner program (1 month) that will end this week.

After that small program ends, I want to start doing Jim Stoppani's 12-Week Shortcut to Size with some minor modifications because I have a weak lower back, Romanian deadlifts and Bent-Over type of exercices hurts my lower back like crazy.
I always was a fat guy, when I was younger my weight keeps around 80 kg’s at 15 years old, 86 when I was 18, around 100 when I hit 21, 110 when I was 24 and now at almost 27 years old, I have 123 kg’s. One and a half year ago I lost around 12 kg’s with fasting, but I put all of them back and more after the fasting quit, so I need to develop a workout habit in order to deal with the weight problems.

So, my actual measurements are:
Weight: 123 kg
Height: 185 cm
Waist size: 118 cm
Body fat: resulted by Body Space, around 27%

Goal

The goal is more to transform my body instead of losing fat and look skinny, after the first month of going to the gym I started noticing that my body looks much better, and the weight is almost the same (I lost around 1 - 1.5 kg).
What I did: working out 4 days a week (sometimes it was 6 because the starting plan was like that) and changing the diet, focusing more on protein intake instead of others. I had days when I hit 200 g of protein and 20 g of fat (high protein food, and whey protein).

So yeah, this is the start of the “journey”, I will log here the progress pics, the food I eat, and the “modified” training I do. At the end of the week, I will put the starting pictures and the first measurements before starting. To be more accurate with the measurements I will buy a scale that measures the weight, body comp, water, muscle etc.

[MadeonRO]

Day 1:

BARBELL BENCH PRESS - MEDIUM GRIP
Set 1: 40x15
Set 2: 40x15
Set 3: 40x15
Set 4: 40x12
REST PAUSE: 40x4

BARBELL INCLINE BENCH PRESS - MEDIUM GRIP
Set 1: 40x12
Set 2: 40x9
Set 3: 40x7
REST PAUSE: 40x2

INCLINE DUMBBELL FLYES
Set 1: 40x15
Set 2: 40x15
Set 3: 40x15
Set 4: 40x12
REST PAUSE: 40x4

BARBELL INCLINE BENCH PRESS - MEDIUM GRIP
Set 1: 8x15
Set 2: 8x15
Set 3: 8x15
REST PAUSE: 8x7

CABLE CROSSOVER
Set 1: 18x13
Set 2: 18x15
Set 3: 18x14
REST PAUSE: 18x6

TRICEPS PUSHDOWN
Set 1: 18x15
Set 2: 18x15
Set 3: 14x15
Set 4: 14x15
REST PAUSE: 14x9

TRICEPS PUSHDOWN
Set 1: 10x15
Set 2: 10x15
Set 3: 10x15
REST PAUSE: 10x6

CABLE ROPE OVERHEAD TRICEPS EXTENSION
Set 1: 14x15
Set 2: 14x15
Set 3: 14x15
REST PAUSE: 14x6

STANDING CALF RAISES
Set 1: BWx30
Set 2: BWx30
Set 3: BWx28
REST PAUSE: BWx16

SEATED CALF RAISE
Set 1: 40x30
Set 2: 40x30
Set 3: 40x30
REST PAUSE: 40x25

Carbs: 199g
Protein: 213g
Fat: 66g
Weight: 121.6kg
Waist: 117cm

[MadeonRO]

Day 2: Pause

Day 3:
ONE-ARM DUMBBELL ROW
Set 1: 14x15
Set 2: 14x15
Set 3: 14x15
Set 4: 14x15
REST PAUSE: 14x8

WIDE-GRIP LAT PULLDOWN
Set 1: 27x15
Set 2: 27x15
Set 3: 27x15
REST PAUSE: 27x5

STANDING PULLDOWN:
Set 1: 50x15
Set 2: 50x15
Set 3: 50x15
REST PAUSE: 50x6

STRAIGHT-ARM PULLDOWN
Set 1: 50x15
Set 2: 50x15
Set 3: 50x15
REST PAUSE: 50x9

BARBELL CURL
Set 1: 15x15
Set 2: 15x15
Set 3: 15x15
Set 4: 15x15
REST PAUSE: 15x9

INCLINE DUMBBELL CURL
Set 1: 7.5x15
Set 2: 7.5x15
Set 3: 7.5x15
REST PAUSE: 7.5x6

OVERHEAD CABLE CURL
Set 1: 9x15
Set 2: 9x15
Set 3: 9x15
REST PAUSE: 9x5

BENT-KNEE HIP RAISE
Set 1: 30
Set 2: 30
Set 3: 30

CRUNCHES
Set 1: 30
Set 2: 30
Set 3: 30

OBLIQUE CRUNCHES
Set 1: 30
Set 2: 30
Set 3: 30

[MadeonRO]

Day 4:

DUMBBELL SHOULDER PRESS
Set 1: 10x15
Set 2: 10x12
Set 3: 10x12
Set 4: 10x12
REST PAUSE: 10x3

SIDE LATERAL RAISE
Set 1: 6x15
Set 2: 6x15
Set 3: 6x15
REST PAUSE: 6x4

FRONT CABLE RAISE
Set 1: 14x15
Set 2: 14x15
Set 3: 14x15
REST PAUSE: 14x6

CABLE REAR DELT FLY
Set 1: 9x12
Set 2: 5x12
Set 3: 5x12
REST PAUSE: 5x4

DUMBBELL SHRUG
Set 1: 10x15
Set 2: 14x12
Set 3: 10x15
Set 4: 14x15
REST PAUSE: 14x8

SEATED CALF RAISE
Set 1: 45x30
Set 2: 45x25
Set 3: 45x23
Set 4: 45x20
REST PAUSE: 45x8

CALF PRESS
Set 1: 20x30
Set 2: 20x30
Set 3: 20x30
Set 4: 20x30
REST PAUSE: 20x10

Day 5: Pause

[MadeonRO]

Day 6:

BARBELL SQUAT
Set 1: 35x12
Set 2: 35x12
Set 3: 38x12
Set 4: 38x12
REST PAUSE: 38x6

LEG PRESS
Set 1: 140x12
Set 2: 140x12
Set 3: 140x12
REST PAUSE: 140x5

LEG EXTENSIONS
Set 1: 50x12
Set 2: 50x12
Set 3: 50x12
REST PAUSE: 50x2

ROMANIAN DEADLIFT - skipped
BACK EXTENSIONS
Set 1: BWx12
Set 2: BWx12

LYING LEG CURLS
Set 1: 20x15
Set 2: 20x15
Set 3: 20x15
REST PAUSE: 20x5

BENT-KNEE HIP RAISE - skipped
CRUNCHES
Set 1: 20
Set 2: 20
Set 3: 20

PLANK
Set 1: 25s
Set 2: 23s
Set 3: 15s

I skipped Romanian deadlifts, the lower back problems are still here. Tomorrow i have an apointment at the doctor to see what is the problem.
Also, the training was made in the morning and the energy level was low.

Day 7: rest

[MadeonRO]

Day 8:

BARBELL BENCH PRESS - MEDIUM GRIP
Set 1: 50x11
Set 2: 50x9
Set 3: 50x9
Set 4: 50x9
REST PAUSE: 50x5

BARBELL INCLINE BENCH PRESS - MEDIUM GRIP
Set 1: 45x9
Set 2: 40x9
Set 3: 40x6
REST PAUSE: 40x6

INCLINE DUMBBELL FLYES
Set 1: 10x11
Set 2: 10x11
Set 3: 10x11
REST PAUSE: 10x2

CABLE CROSSOVER
Set 1: 14x11
Set 2: 14x11
Set 3: 14x11
REST PAUSE: 14x10

TRICEPS PUSHDOWN
Set 1: 23x11
Set 2: 23x11
Set 3: 18x11
Set 4: 18x11
REST PAUSE: 18x9

LYING TRICEPS PRESS
Set 1: 15x11
Set 2: 15x11
Set 3: 15x11
Set 4: 15x11
REST PAUSE: 15x5

CABLE ROPE OVERHEAD TRICEPS EXTENSION - machine with lots of pulleys
Set 1: 41x11
Set 2: 41x11
Set 3: 41x11
Set 4: 41x11
REST PAUSE: 41x1

STANDING CALF RAISES
Set 1: BWx30
Set 2: BWx30
Set 3: BWx30
Set 4: BWx30
REST PAUSE: BWx20

SEATED CALF RAISE
Set 1: 45x30
Set 2: 45x30
Set 3: 45x30
Set 4: 45x30
REST PAUSE: 45x15

Day 9: rest and medic visit for lower back pain

[MadeonRO]

Medical visit was ok, the lower back is ok. Reason for the pain can be a bad executed exercise ... so I need to be more careful. Still have to do a radiography to be 100% sure that the pain is generated by a bad exercise.

Day 10:
ONE-ARM DUMBBELL ROW
Set 1: 16x11
Set 2: 16x11
Set 3: 16x11
Set 4: 22x9
REST PAUSE: 22x5

WIDE-GRIP LAT PULLDOWN
Set 1: 48x11
Set 2: 48x11
Set 3: 48x11
REST PAUSE: 48x6

STANDING PULLDOWN
Set 1: 40x11
Set 2: 40x11
Set 3: 40x11
REST PAUSE: 40x6


STRAIGHT-ARM PULLDOWN - the machine with lots of pulleys
Set 1: 88x11
Set 2: 75x11
Set 3: 61x11
REST PAUSE: 61x5

BARBELL CURL
Set 1: 20x11
Set 2: 20x11
Set 3: 20x11
Set 4: 20x11
REST PAUSE: 20x5

INCLINE DUMBBELL CURL
Set 1: 10x11
Set 2: 10x9
Set 3: 10x9
REST PAUSE: 10x5

OVERHEAD CABLE CURL
Set 1: 14x11
Set 2: 14x11
Set 3: 14x11
REST PAUSE: 14x3

HANGING LEG RAISE
Set 1: 19 reps
Set 2: 15 reps
Set 3: 15 reps

CRUNCHES
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps

DUMBBELL SIDE BEND
Set 1: 10x19
Set 2: 10x19
Set 3: 10x19

DAY 11: rest