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 Post subject: Christopher's Training Log
PostPosted: Thu Sep 01, 2011 5:56 pm 
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Finch

Joined: Tue Aug 03, 2010 11:17 pm
Posts: 8
Hey all!
It's been quite a while since i have posted here, training and school were a little hectic!
My last post was about a year ago (viewtopic.php?f=46&t=22158), and in said post i was complaining about plateauing, but i am happy to report that the old plateau has been surpassed! :)
About this time last year i was stuck around 170-173 pounds, and now i have been consistently weighing in around 207-210 pounds! All with fairly low body fat still (I haven't got it tested in quite a while, but i'm definitely still less than 10% still)
My secret has been literally eating as much as i can in a day, and making sure it is hearty calories with not too much filler or hollow calories (minus some beer here and there haha :) )
That and getting a good sleep has really helped me bulk up to where i am today, not to mention training hard five times a week!

So i have started this 'blog' to put my training logs online to keep track of them, as well as get some advice and give some if i can!
Since i have bulked up, my old goals have changed a fair bit. I used to want to be about 185-190 pounds, but now i am aiming more for 220-230 if i can get there! Being 6'1" with a broad frame, i think i can make it work! As well, i have some powerlifting goals as well that have developed and morphed that i would like to continue to strive for, such as deadlift 500 (Current max is 455), Bench 300 (current max is 270), and squat 350 (Current max is a little north of 315.)

So in this first post i am going to list my last five workouts, and then from here on i'll update as each workout happens!
So here goes! :)

BACK DAY:
Chin ups:
wide grip till fail superset with narrow grip till fail
Four sets, reps between 6-12.

Deadlifts:
245x10, 335x5, 385x3, 425x1
Max of 455 was last week, but it was a little shaky so i have backed off and i am going to work myself back up there slowly

Barbell bent over rows:
Supinated grip, then pronated grip. Four sets of each with 45 seconds of rest between.
135x12, 155x8, 6x175, 4x195

T Bar rows
10x115, 8x125, 6x135, 4x145

Standing cable stiff arm pulldowns
4x10 @ 52.5

Standing reverse cable crosses
4x12 @7.5

CHEST DAY:
Flat barbell bench:
185x12, 205x8, 225x6, 245x3.5, 185x10
Most reps i have done at 245! Stoked!

Incline barbell bench:
135x10, 145x8, 155x6, 165x4

Incline dumbbell bench w/ neutral grip
4x8 @ 60lb dumbbells

Decline barbell bench
135x10, four sets

Cable flys from below shoulder level upwards
FST-7
7x10 @ 22.5lbs

Cable presses from high
4x10 @32.5lbs

LEGS DAY
Back Squats
10x185, 8x225, 5x275, 2x315, 6225, 10x135
Failed on bottom of third rep @ 315, good old squat box saved me haha

Seated calve raises
4x12 @ 90lbs

Leg press
10 reps x 540 pounds, adding 90 more pounds each set and doing max reps until i hit five reps @ 900 pounds.

Standing calf raises on the smith machine
4x10 @ 180 lbs

Leg extensions and hamstring curls
4x10 @ 70lbs for each exercise.

Then about 20 minutes of an ab circuit.

ARMS DAY
Neutral grip chin ups
4 sets till fail with 25lb belt, superset each set with bodyweight chin ups until fail

Dips
Superset 25lb belt till fail with bodyweight dips till fail
4 sets

Close grip chins
four sets @ bodyweight, superset with cable tricep pushdowns with a metal v grip, 10 reps @ 120 lbs.

EZ bar '21s' barbell bicep curls
three sets @ 50lbs, superset each set with dumbbell hammer curls @ 20lbs until fail.

Decline bench skull crushers
four sets of 8 reps with a 70lb barbell, superset with standing dumbbell french press @ 40lbs.

Cable alternating arm curls
4x10 @ 17.5lbs

Single arm tricep pushdowns with cables
4x10 @ 22.5lbs

Forearms
Bent over a bench, supinated grip forearm curls with a 50lb barbell, aiming for 15 reps.
Superset with seated dumbbell twists @ 27.5lbs
Four sets of each

SHOULDER DAY
Smith machine seated military press
12x45lbs a side
8x55 lbs a side
6x65 lbs a side
4x75 lbs a side
And then back down the pyramid

Cable shoulder raises
Bent over rear raises
4x8 @ 12.5 lbs
Standing lateral cable raises
4x8 @ 12.5 lbs

Barbell shrugs, behind back
4x10 @185lbs

Upward barbell rows
4x8 @ 90lbs

Arnold dumbbell presses
FST-7 style
7x10reps @ 30lb dumbbells. 45 second rest and lots of water between sets.

Dumbbell shrugs
4x10 @ 80lb dumbbells.

Rear delt machine
4x10 @ 90lbs


.....


So there are my last five workouts!
I'll be updating after each workout. Any comments or questions are greatly appreciated! :)

-Christopher


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 Post subject: Re: Christopher's Training Log
PostPosted: Sat Sep 03, 2011 11:23 am 
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Stegosaurus
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Joined: Sun Oct 16, 2005 4:05 pm
Posts: 3899
Location: Austin, TX
That looks pretty solid. :) The first time I read through I misread "filler" for "fiber" and thought "What's the matter with fiber?" ;)

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"Look at what a green thumb this guy has, he just throws plants in water and they root!"
- A good friend talking about my basil cuttings


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 Post subject: Re: Christopher's Training Log
PostPosted: Tue Sep 06, 2011 9:18 pm 
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Finch

Joined: Tue Aug 03, 2010 11:17 pm
Posts: 8
Hahaha Odidnetne! Nothing is wrong with fiber, if anything i probably have too much of it in a day haha :)

Didn't get much done this weekend as i was visiting family in Minnesota and the condo gym was less than ideal.
Went and did chest today, and had a really good workout!

Barbell bench press
Warm up set at 135. Then 225x8, 245x6, spotter helped a bit on the last two. Most i have done at this weight, stoked!
Then 225x6, 205x8, 185x10.
Then i did a static overload rep @ 315 pounds, holding it for ten seconds. Then i finished with 135x18 reps to really get the pump going!

Incline barbell bench
135x10, 145x8, 155x6, 165x4, 175x3

Half Neutral grip dumbbell flat press
4x10 @ 60s

Wide cable crosses from below shoulder level upwards
5x10 @ 50

Wide cable crosses, down then slowly to eye level and out
5x10 @ 45.

Chest fairly tired and pumped afterwards, was a good session! Also back to eating like crazy since i didn't eat as much during my trip. Weighed in at 211 before the workout today!


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 Post subject: Re: Christopher's Training Log
PostPosted: Sat Sep 10, 2011 11:24 pm 
Offline
Finch

Joined: Tue Aug 03, 2010 11:17 pm
Posts: 8
Couple days behind again thanks to school, so here are the last three workouts in one post!

---
BACK DAY
Pull ups
Alternating wide grip sets with narrow grip sets
Three sets of each, 6-10 reps a set

Dead lifts
245x10, 335x5, 385x3, 425x1

Bent over barbell rows
Alternating supinated and pronated grips
four sets each
12x135, 8x155, 6x175, 4x195

T Bar rows
10x135, 8x145, 6x155, 4x165

Seated rows, straight bar supinated grip
4x10 @ 120

Lat pull downs
2x20 @ 90 to finish the day off.

---
SHOULDERS DAY
Smith machine shoulder press
12x45 a side, 8x55, 6x65, 4x75, and then all the way back down the pyramid.

Cable raises, lateral and rear
4x10 @ 12.5 for both lateral and rear

Dumbbell shrugs
4x8-10 @ 100lb dumbbells

Arnold presses
5x10 @ 30lb dumbbells

Rear delt machine
5x10 @ 90lbs

Forward dumbbell raises
4x8 @ 20lbs

Lateral dumbbell raises
4x10 @ 15lbs

At this point my shoulders were quite fatigued, so the finishing weights with the dumbbells weren't anything to write home about haha


---
ARMS DAY
Neutral grip chins superset with dips
4x8 @ 25lbs on belt

Close grip chins at bodyweight, superset with cable V-grip tricep pushdowns
4x8 with chins
4x8 @ 120, 130, 140, 150 with tricep pusdowns

Incline seated dumbbell curls, with elbows tight to body and arms rotated outwards (if that makes sense? ha)
4x10 @ 30lbs
Superset with incline skull crushers
4x10 @ 60lb barbell

Standing alternating dumbbell curls
12x35, 8x40, 6x45, 4x50
Superset with flat bench skull crushers
4x8 @ 80lb barbell

Barbell drag curls
4x12 @ 50lbs
Superset with seated Dumbbell french press
4x12 @ 40lbs

At this point my arms were super pumped and fatigued, just moving them was tiresome!

Finished with forearms
bench raises 4x15 @ 50lb barbell
superset with dumbbell twists 4x12 @ 27.5

Legs tomorrow!


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 Post subject: Re: Christopher's Training Log
PostPosted: Sun Sep 25, 2011 6:03 pm 
Offline
Finch

Joined: Tue Aug 03, 2010 11:17 pm
Posts: 8
Hey everyone! So once again class has been hectic and i haven't updated in a few weeks! My bad haha
So here is a huge updated journal!

CHEST SEPT 13
Incline Barbell bench press
155x12, 165x8, 175x6, 185x4
Most at that weight, stoked!

Flat dumbbell bench press
75x12, 80x8, 85x6, 90x6-7
Also most at that weight!

Flat barbell bench press
6x10 @ 135lbs

Narrow cable crosses from below shoulder level
5x10 @ 22.5lbs

Narrow cables from down low
4x10 @12.5lbs

Pec deck machine
4x8 @ 180lbs

BACK SEPT 14
Deadlifts
345x10, 335x5, 385x3, 435x1
Getting my max weight back up after my shaky 455lbs a few weeks back

Bent over barbell rows
Supinated grip, then pronated grip
135x12, 155x8, 175x6, 195x4

T-Bar Rows
135x10, 160x8, 170x6, 180x4
Then 3x15 @ 90lbs

Pullups
Wide grip, then narrows grip
Three sets of each until fail

Lat pull downs
5x15 @ 100lbs

SHOULDERS SEPT 15
Smith machine overhead press
12x45lbs a side
8x55, 6x65, 4x75; and then back down the pyramid

Narrow cable lateral and rear raises
four sets of each
4x8 @ 12.5lbs

Dumbbell shrugs
4x10 @ 100s

Dumbbell Arnold presses
10x30lbs, 10x35, 8x40, 6x45, 4x50
Stoked, most i have done with arnold presses!

Seated forward dumbbell raises
3x8 @ 25s

Seated lateral raises
3x10 @ 20s

Rear delt machine
3x10 @ 90lbs

ARMS SEPT 17
Neutral chins superset with dips
2 sets @ 25lbs, 8-10 reps
2 sets @ 45lbs, 6-8 reps

Wide cable EZ bar curs superset with tricep pushdowns
10x110 of both, 8x120, 7x130, 6x140, 5x150

Standing dumbbell curls
10x35lbs, 8x40, 6x45, 4x50
Superset with close grip decline bench
4x8 @135lbs

Dumbbell preacher curls
12x25lbs, 10x27.5, 8x30, 6x35, 5x40
Superset with flat bench skull crushers
10x70, 8x80, 7x90, 6x100, 4x100

Forearms
Four sets of leaning over forearm curls at 50lbs, superset with twists and behind the back curls

LEGS SEPT 18
Squats
185x10, 225x8, 275x5, 315x2
Failed at bottom of third rep

Front squat
3x8 @ 185lbs

Seated calves
4x12 @ 90lbs

Leg press
Seven plates a side for 10 reps, up 90lbs(two plates) each set until 13 plates a side for 2-3reps.
Pretty stoked on that, most weight i have ever pushed on leg press!

Standing smith machine calves
12x180lbs, 12x200lbs, 10x220lbs, 10x240lbs, 8x260lbs

leg extention and ham curls
four sets of each
4x10 @ 80lbs

Then four sets of hanging leg raises until fail superset with hanging wipers

Good solid day for legs, burned for quite a few days afterwards haha

CHEST SEPT 20
Flat barbell bench press
225x7, 245x4, 205x6, 185x8, 164x10, 135x10 twice
Really focusing today on the bottom part of the bench press, making sure the bar comes into contact with my chest each time. The bottom of my press is weaker than the top part, so im going to try and even it out here.


Incline dumbbell bench press
4x8 @ 60lbs

Narrow cable crosses from below shoulder height
5x10 @ 22.5lbs

Upward cable raises on narrow machine
3x10 @ 12.5lbs

Downward cable presses on narrow machine
4x8 @ 42.5lbs

Weighted dips
6@45, 4@70lbs, 6@45lbs

Cable rotator cuff exercises
Adduction and abduction
4x10 each @ 15lbs on wide cables

BACK SEPT 21
Deadlifts
Going for max today, so i kept the reps down leading up to my max.
225x10, 315x1, 405x1, 455x1!
Tied my old max, but it was A LOT smoother this time, with no stalling out. Pretty stoked on that, can hopefully do a bit more!

Barbell bent over rows
Supinated grip then pronated grip
145x12, 165x8, 185x6, 205x4

T Bar rows
4x10 @ 135lbs

Lat pulldown machine
10x140, 8x160, 6x180, 4x200lbs
Two sets at each weight; one set facing forward, second set facing away.

Lat pulldowns with V handle
10x130, 8x140, 6x150, 4x160lbs

Really good back day, best in a while.

SHOULDERS SEPT 22
12x45lbs a side, 8x55, 6x65, 4x75lbs, then back down the pyramid

Narrow cable raises rears and laterals
4x10reps of each @ 12.5lbs

Barbell shrugs behind back
4x10 @ 225lbs

Dumbbell Arnold Presses
12x35lbs, 10x40, 8x45, 6x50, 4x55.
Most weight i've done with Arnold presses, stoked!

Dumbbell shrugs
4x8 @ 100s

Rear delt machine
12x90lbs, 8x97.5, 6x105, 10x112.5lbs

---

Resting today and catching up on homework, will update after chest Tuesday!


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