Jump to content

reflect training logs


Recommended Posts

Hi,

 

I have been lifting weights since summer 2000. I started with 4 sets of 10 reps of about 10-15 basic exercises. Then around 2003, I tried a list of exercises from Arnold Schwarzeneggers Encyclopedia of Bodybuilding. I started doing 10, 8, 6, 4 reps. In the last year, I did a 3 bodypart program per day, for 4 days a week that allows 48 hours recovery per bodypart. Right now, I am trying high rep from about 10-20. I have never trained high rep before. I am trying to improve muscular endurance and recruit more fibers. I am thinking of using my basic 4 day bodypart plan and just do whatever exercise I feel like that falls under part category. Then I would vary my exercises and also still get 48 hours rest between bodyparts. I try to keep my workouts under 1 hour. I have been working on cardio and abs lately to lose fat. I have gone from 205 pds down to 198 pds in about 5 weeks. My last few workouts I have tried raising my intensity.

 

 

Stats

 

bodyweight

198 pds

bodyfat

21%

height

6 1.5

age

38

Lean weight

155 pds

bodyfat weight

42 pds

 

To reach a bodyfat of 10% I would have to lose about 20 pounds of fat.

 

 

 

Here is my program so far.

 

================

Day 1

================

Chest

DB Incline Presses, DB Bench

 

Tri Ceps

U Bar - French Press

 

Delts

Militarie presses, Rotator Cuff

 

 

Cardio and ABs

 

================

Day 2

================

Quads

Squats, Lunges

 

Back

Chins, Seated Rows, Scap Retractions

 

Biceps

EZ Bar Curls, Alt Dumbell Curls

 

================

Day 3 - REST

================

 

Cardio and ABs

 

================

Day 4

================

 

Chest

Pushups, Peck Deck, Leaning Cable Cross

 

Tri Ceps

Pushdowns

 

Delts

Lateral Raises, Front Cable Raise, Shrugs

 

================

Day 5

================

 

Quads

Leg Presses

 

Bi Ceps

Scott Curls, Reverse Curls

 

Back

Lat Pulldown, Barbell Rows, Stiff Legged DB Deadlifts

 

 

Cardio and ABs

 

================

Weekend Off

================

Link to comment
Share on other sites

  • Replies 823
  • Created
  • Last Reply

Top Posters In This Topic

7-31-06 Mon

---------------

 

DB Incline Press

55s x17, 60s x12, 50s x12, 50s x9, 70s x4 + 3 spots

 

Mil Press - stab ball

20s x15, 25s x8, 20s x9, 15s x14 + 3spots

 

Tri Cep Ext - U Bar

50 x16, 60 x14, 70 x6, 60 x10

 

DB Bench

50s x14, 50s x8, 40s x12, 40s x10 + 3 spots

 

Rotator Cuff - cable

#3 x16, #4 x8, #3 x11, #3 x10

 

reverse

#1 x20, #2 x10, #3 x5, #2 x14

 

Cardio

3 miles in 29 minutes

455 calories expended

 

weight today

197 pounds

 

 

8-1-06 Tues

--------------

 

Alt Dumbell

15s x40, 20s x20, 25s x15, 30s x6 + 3 spots

 

Db walking Lunges

15s x16, 20s x14, 25s x12

 

Pullups

#10 x17, #9 x10, backhand #13 x16, backhand #13 x12

 

EZ Curl

50 x13, 40 x17, 40 x10

 

Squats

95 x14, 95 x12

 

8-2-06 Wed

--------------

 

weight before running

198 pds

 

Cardio

5.13 miles in 1 hour

678 calories expended

 

 

8-3-06 Thurs

---------------

 

Pushups

30, 20, 16, 10, 20

 

peck Deck

132 x20, 132 x18, 132 x15, 132 x17

 

Lat Raise

15s x20, 20s x15, 20s x15, 25s x8

 

Shrugs

35s x20, 50s x20, 65s x16, 65s x20

 

Tricep Pushdown rope

#7 x16, #8 x12, #8 x10, #8 x15

 

15 min Abs

rest 5-10 seconds

 

 

8-3-06 Fri

------------

 

Cardio

Stairmaster

10 mins at level 10

134 calories expended

 

20 min spin class

10 min abs

 

 

Preacher Curls

40 x35, 50 x18, 55 x10, 50 x14

 

Leg Press

270 x20, 320 x20, 360 x18, 410 x10

 

Lat Pulldown

#7 x25, #8 x17, #9 x18, #10 x10

 

Barbell Rows

115 x18, 115 x17, 125 x10, 125 x7

 

Deadlift - stiff leg DB

60s x14, 60s x14, 60s x10

 

Reverse Curls

40 x18

 

Cardio

2 mile run in 21 minutes

300 calories expended

 

post workout weight

198 pds

 

 

8-6-6 Sat

-----------

 

short bike ride

15 min abs

Link to comment
Share on other sites

8-7-06 Mon

-------------

 

Decline Bench

135 x19, 145 x15, 145 x10

 

DB Incline Press

55s x10, 45s x20, 50s x12

 

Reverse Rotator Cuff

#3 x15, #4 x11, #3 x11, #2 x16

 

Sideways Cable Arm Tricep Extension

#4 x20, #5 x20, #6 x11, #5 x13

 

Cable Cross - leaning

#8 x20, #10 x26, #11 x14, #8 x24

 

Rotator Cuff

#3 x25, #4 x17, #5 x10

 

DB Bench Press

50s x9, 45s x12, 40s x10

 

Cardio

3 miles in 29.50

445 calories expended

 

15 min Abs

 

weight 196 pds

 

 

8-8-06 Tues

--------------

 

Alt Dumbell Curl

20s x20, 25s x20, 35s x6, 30s x10

 

Seated Rows

#6 x25, #8 x20, #9 x17

 

Barbell Rows

115 x20, 125 x16, 125 x14

 

Leg Press

270 x20, 360 x16, 360 x16

 

 

8-9-06 Wed

--------------

 

Cardio

60 min spin class

10 min Abs

 

weight

195.5

 

 

8-10-06 Thurs

----------------

 

Peck Deck

132 x26, 144 x16, 156 x17, 168 x14

 

Front Cable Raise

#3 x15, #4 x14, #4 x13, #5 x10, #5 x9

 

Shrugs

135 x20, 155 x16, 155 x14, 155 x14

 

Lat Raise

15s x17, 20s x14, 20s x11

 

Tri Cep Pushdown

#7 x18, #8 x14, #8 x14, #8 x14

 

weight

196.5

 

 

8-11-06 Fri

-------------

 

Lat Pulldown

#8 x25, #9 x15, #9 x16, #10 x10

 

Lunges

15s x16, 20s x16, 25s x14, 30s x14

 

Deadlift - stiff DB

60s x15, 60s x15, 65s x15

 

Preacher Curls

50 x20, 55 x11, 55 x10, 50 x12

 

Reverse Curls

40 x20, 50 x12, 45 x11, 40x 6 +3 spots

 

 

Cardio

3 miles in 34 mins

460 calories expended

 

15 min Abs

 

weight

196 pds

Link to comment
Share on other sites

8-14-06 Mon

---------------

 

DB Incline Press

50s x19, 55s x13, 55s x 11, 45s x8

 

Tri Cep Cable Isolation

#5 x15, #5 x15, #5 x14, #5 x11

 

Decline Bench

135 x14, 135 x12, 135 x10

 

Front Leaning Cable Cross

#9 x30, #11 x16, #11 x15, #11 x14

 

U Bar Ext

60 x14, 60 x13, 60 x10, 60 x7

 

Rotator Cuff

#4 x20, #5 x14, #5 x10, #3 x18

 

 

Cardio

3 miles in 29.30

450 calories

 

20 min Abs

 

 

8-16-06 Wed

----------------

 

20 min interval run

distance 2.2 miles

5-9mph in 4 cycles

325 calories expended

 

15 min Abs

 

 

8-17-06 Thur

----------------

 

Peck Deck

132 x29, 144 x20, 156 x15, 156 x14

intensity 9, 10, 10, 10

 

Front Cable Raise

#3 x20, #4 x15, #4 x13, #4 x12

intensity 8, 10, 10, 10

 

Shrugs

135 x23, 155 x16, 155 x15, 155 x10

intensity 8, 9, 8, 9

 

Lat Raise and Squats

15s x15, 20s x13, 20s x12, 20s x15

intensity 8, 9, 9, 8

 

DB Bench Press

50s x20, 55s x9, 50s x12, 50s x7

intensity 9, 9, 10, 9

 

Overhead DB Extension

30 x20, 35 x20, 40 x15, 40 x14

intensity 6, 9, 9, 10

 

2 hours of aerobics about 1000 calories expended

 

 

8-18-06 Fri

--------------

 

Alt Dumbells

25s x18, 25s 15, 30s x7, 25s x13

intensity 8, 8, 7, 8

 

Seated Rows

#7 x30, #9 x26, #10 x18, #11 x12 + 2 spots

intensity 5, 7, 8, 9

 

DB Pullover

45s x25, 50s x20, 55s x16

intensity 7, 8, 8

 

Pullups

#10 x18, #10 x15, #10 x10, #10 x12

intensity 8, 7, 7, 7

 

 

I didnt eat enough calories on thursday and my system stored 1 pound of fat.

 

weight

197 pds

Link to comment
Share on other sites

  • 16 years later...

3-27-23 Mon
---------------

Ezcurl bar
20 x10, 30 x8, 30 x9, 40 x8, 40 x8, 45 x7

Bicep curl tubes
8 lbs x10, 8 lbs x12
19 lbs x9

Tricep pull-down tubes
23 lbs x16, 23 lbs x15
36 lbs x12, 36 lbs x18

Overhead tricep ext tubes
23 lbs x18, 23 lbs x17

Link to comment
Share on other sites

  • 2 months later...
  • 2 weeks later...

7-15-2023 Fri
---------------

Barbell squat
45 x8, 45 x8, 95 x9, 125 x8, 125 x7

One hand ezcurl bar overhead press 
Each side
8 reps, 7 reps

Front BB overhead press
45 x6, 55 x6, 55 x5

Dumbbell overhead press
20s x7, 20s x8

Shoulder shrugs side
Green bands 50 -120 lbs
14 reps, 14 reps, 9 reps

Lat pull down tubes
36 x10, 36 x12, 36 x8

Dumbbel side raises
15s x7, 15s x7

Dumbbel Front raises
Each arm
15s x8

Link to comment
Share on other sites

  • 2 weeks later...
  • 1 month later...
  • 4 weeks later...
Regards! My name is Galen and I'm pleased to be at veganbodybuilding.com. I was born in Sweden but now I'm a student at the University of California.
I'm normally an diligent student but this semester I had to go abroad to visit my folks. I knew I wouldn’t have time to finish my literature review, so I’ve found a fantastic solution to my problem - ESSAYERUDITE.COM >>> https://essayerudite.com/write-my-essay/
I had to order my paper, because I was pressed for time to finish it myself. I chose EssayErudite as my literature review writing service because it’s respected and has a lot of experience in this market.
I received my order on time, with proper style and formatting. (literature review, 62 pages, 10 days, University)
I never thought it could be possible to order literature review from an online writing service. But I tried it, and it was successful!
I would surely recommend this [url=http://essayerudite.com]essay writing service[/url] to all my friends ;)
Link to comment
Share on other sites

Regards! My name is Galen and I'm glad to be at veganbodybuilding.com. I was born in Greece but now I'm a student at the Case Western Reserve University.
I'm normally an hard-working student but this semester I had to go abroad to visit my folks. I knew I wouldn’t have time to complete my biography, so I’ve found a fantastic solution to my problem - ESSAYERUDITE.COM >>> https://essayerudite.com/write-my-essay/
I had to order my paper, as I was pressed for time to finish it myself. I chose EssayErudite as my biography writing service because it’s reputable and has a lot of experience in this market.
I received my order on time, with proper style and formatting. (biography, 87 pages, 3 days, PhD)
I never thought it could be possible to order biography from an online writing service. But I tried it, and it was successful!
I would doubtless advise this [url=http://essayerudite.com]essay writing service[/url] to all my friends ;)
Link to comment
Share on other sites

Hi! My name is Galen and I'm happy to be at veganbodybuilding.com. I was born in Hungary but now I'm a student at the Clark University.
I'm normally an hard-working student but this half-year I had to travel abroad to visit my relatives. I knew I wouldn’t have time to finish my dissertation, so I’ve found an excellent solution to my problem - ESSAYERUDITE.COM >>> https://essayerudite.com/write-my-essay/
I had to order my paper, as I was pressed for time to finish it myself. I chose EssayErudite as my dissertation writing service because it’s respected and has a lot of experience in this market.
I received my order on time, with proper style and formatting. (dissertation, 95 pages, 7 days, University)
I never thought it could be possible to order dissertation from an online writing service. But I tried it, and it was successful!
I would confidently recommend this [url=http://essayerudite.com]essay writing service[/url] to all my friends ;)
Link to comment
Share on other sites

Hi! My name is Galen and I'm glad to be at veganbodybuilding.com. I was born in Norway but now I'm a student at the California Institute of Technology (Caltech).
I'm normally an diligent student but this semester I had to go abroad to visit my kin. I knew I wouldn’t have time to finish my course work, so I’ve found the best solution to my problem - ESSAYERUDITE.COM >>> https://essayerudite.com/write-my-essay/
I had to order my paper, because I was pressed for time to finish it myself. I chose EssayErudite as my course work writing service because it’s respected and has a lot of experience in this market.
I received my order on time, with proper style and formatting. (course work, 88 pages, 3 days, University)
I never thought it could be possible to order course work from an online writing service. But I tried it, and it was successful!
I would doubtless advise this [url=http://essayerudite.com]essay writing service[/url] to all my friends ;)
Link to comment
Share on other sites

Hi! My name is Galen and I'm glad to be at veganbodybuilding.com. I was born in Hungary but now I'm a student at the Worcester Polytechnic Institute.
I'm normally an diligent student but this half-year I had to go abroad to visit my kindred. I knew I wouldn’t have time to complete my argumentative essay, so I’ve found a great solution to my problem - ESSAYERUDITE.COM >>> https://essayerudite.com/write-my-essay/
I had to order my paper, because I was pressed for time to finish it myself. I chose EssayErudite as my argumentative essay writing service because it’s reputable and has a lot of experience in this market.
I received my order on time, with proper style and formatting. (argumentative essay, 118 pages, 10 days, University)
I never thought it could be possible to order argumentative essay from an online writing service. But I tried it, and it was successful!
I would undoubtedly recommend this [url=http://essayerudite.com]essay writing service[/url] to all my friends ;)
Link to comment
Share on other sites

Hi! My name is Galen and I'm glad to be at veganbodybuilding.com. I was born in Italy but now I'm a student at the University of Connecticut.
I'm normally an assiduous student but this semester I had to go abroad to see my kinfolk. I knew I wouldn’t have time to complete my thesis, so I’ve found the perfect solution to my problem - ESSAYERUDITE.COM >>> https://essayerudite.com/write-my-essay/
I had to order my paper, as I was pressed for time to complete it myself. I prefer EssayErudite as my thesis writing service because it’s reputable and has a lot of experience in this market.
I received my order on time, with proper style and formatting. (thesis, 119 pages, 10 days, University)
I never thought it could be possible to order thesis from an online writing service. But I tried it, and it was successful!
I would necessarily advise this [url=http://essayerudite.com]essay writing service[/url] to all my friends ;)
Link to comment
Share on other sites

Hello! My name is Galen and I'm happy to be at veganbodybuilding.com. I was born in Finland but now I'm a student at the Colorado State University.
I'm normally an industrious student but this semester I had to travel abroad to see my kinfolk. I knew I wouldn’t have time to complete my thesis, so I’ve found the best solution to my problem - ESSAYERUDITE.COM >>> https://essayerudite.com/write-my-essay/
I had to order my paper, as I was pressed for time to complete it myself. I chose EssayErudite as my thesis writing service because it’s respected and has a lot of experience in this market.
I received my order on time, with proper style and formatting. (thesis, 97 pages, 3 days, PhD)
I never thought it could be possible to order thesis from an online writing service. But I tried it, and it was successful!
I would necessarily suggest this [url=http://essayerudite.com]essay writing service[/url] to all my friends ;)
Link to comment
Share on other sites

Regards! My name is Galen and I'm pleased to be at veganbodybuilding.com. I was born in Liechtenstein but now I'm a student at the The New School.
I'm normally an diligent student but this half-year I had to go abroad to see my kindred. I knew I wouldn’t have time to complete my creative writing, so I’ve found the perfect solution to my problem - ESSAYERUDITE.COM >>> https://essayerudite.com/write-my-essay/
I had to order my paper, as I was pressed for time to complete it myself. I prefer EssayErudite as my creative writing writing service because it’s reputable and has a lot of experience in this market.
I received my order on time, with proper style and formatting. (creative writing, 78 pages, 4 days, University)
I never thought it could be possible to order creative writing from an online writing service. But I tried it, and it was successful!
I would undoubtedly advise this [url=http://essayerudite.com]essay writing service[/url] to all my friends ;)
Link to comment
Share on other sites

Greetings! My name is Galen and I'm pleased to be at veganbodybuilding.com. I was born in Finland but now I'm a student at the University of the Pacific.
I'm normally an diligent student but this term I had to go abroad to visit my kin. I knew I wouldn’t have time to finish my literature review, so I’ve found the perfect solution to my problem - ESSAYERUDITE.COM >>> https://essayerudite.com/write-my-essay/
I had to order my paper, because I was pressed for time to complete it myself. I chose EssayErudite as my literature review writing service because it’s respected and has a lot of experience in this market.
I received my order on time, with proper style and formatting. (literature review, 78 pages, 8 days, University)
I never thought it could be possible to order literature review from an online writing service. But I tried it, and it was successful!
I would certainly advise this [url=http://essayerudite.com]essay writing service[/url] to all my friends ;)
Link to comment
Share on other sites

Hi! My name is Galen and I'm glad to be at veganbodybuilding.com. I was born in Greece but now I'm a student at the City University of New York.
I'm normally an diligent student but this term I had to go abroad to see my kin. I knew I wouldn’t have time to finish my annotated bibliography, so I’ve found a fantastic solution to my problem - ESSAYERUDITE.COM >>> https://essayerudite.com/write-my-essay/
I had to order my paper, because I was pressed for time to finish it myself. I prefer EssayErudite as my annotated bibliography writing service because it’s respected and has a lot of experience in this market.
I received my order on time, with proper style and formatting. (annotated bibliography, 33 pages, 7 days, University)
I never thought it could be possible to order annotated bibliography from an online writing service. But I tried it, and it was successful!
I would doubtless suggest this [url=http://essayerudite.com]essay writing service[/url] to all my friends ;)
Link to comment
Share on other sites

Hi! My name is Galen and I'm glad to be at veganbodybuilding.com. I was born in Spain but now I'm a student at the Tufts University.
I'm normally an assiduous student but this semester I had to go abroad to visit my kindred. I knew I wouldn’t have time to finish my annotated bibliography, so I’ve found a fantastic solution to my problem - ESSAYERUDITE.COM >>> https://essayerudite.com/write-my-essay/
I had to order my paper, as I was pressed for time to complete it myself. I prefer EssayErudite as my annotated bibliography writing service because it’s reputable and has a lot of experience in this market.
I received my order on time, with proper style and formatting. (annotated bibliography, 67 pages, 3 days, Master's)
I never thought it could be possible to order annotated bibliography from an online writing service. But I tried it, and it was successful!
I would doubtless recommend this [url=http://essayerudite.com]essay writing service[/url] to all my friends ;)
Link to comment
Share on other sites

Greetings! My name is Galen and I'm glad to be at veganbodybuilding.com. I was born in Italy but now I'm a student at the Clark University.
I'm normally an hard-working student but this semester I had to travel abroad to visit my kin. I knew I wouldn’t have time to complete my thesis, so I’ve found a great solution to my problem - ESSAYERUDITE.COM >>> https://essayerudite.com/write-my-essay/
I had to order my paper, as I was pressed for time to complete it myself. I chose EssayErudite as my thesis writing service because it’s respected and has a lot of experience in this market.
I received my order on time, with proper style and formatting. (thesis, 50 pages, 5 days, Master's)
I never thought it could be possible to order thesis from an online writing service. But I tried it, and it was successful!
I would surely recommend this [url=http://essayerudite.com]essay writing service[/url] to all my friends ;)
Link to comment
Share on other sites

Greetings! My name is Kegan and I'm happy to be at veganbodybuilding.com. I was born in Malta but now I'm a student at the The University of Tennessee, Knoxville.
I'm normally an diligent student but this half-year I had to go abroad to see my folks. I knew I wouldn’t have time to complete my course work, so I’ve found a fantastic solution to my problem - ESSAYERUDITE.COM >>> https://essayerudite.com/write-my-essay/
I had to order my paper, because I was pressed for time to finish it myself. I prefer EssayErudite as my course work writing service because it’s reputable and has a lot of experience in this market.
I received my order on time, with proper style and formatting. (course work, 83 pages, 2 days, University)
I never thought it could be possible to order course work from an online writing service. But I tried it, and it was successful!
I would necessarily advise this [url=http://essayerudite.com]essay writing service[/url] to all my friends ;)
Link to comment
Share on other sites

Please sign in to comment

You will be able to leave a comment after signing in



Sign In Now
 Share




×
×
  • Create New...