I've decided to start a training log to keep better track of my progress. I've been using a constantly updated Microsoft word file before this, but this will be cool since I can get feedback
. We'll go back in time for a minute here:
2/13 Quads, Calves
A quick workout, did low volume, high weight.
Squat 145lbx 10 deep; 195lbx 8 reps, 7 reps; 190x 4 reps
Leg Press 405x10, 450x10, 460x10, 7 (plus mass of sled)
Rotary Calf 190x15, 10
2/16 Chest, Arms
Best chest and arms workout of my life. Hands down
Bench Press 100x15, 135x8!, 5, 5. Yeah, bench is a "weak point", when I started lifting in May I couldn't press the bar, and 135@ 8 reps has been a goal forever, so yeah!
Incline DB Press 50'sx6, 6; 35's x 10
Chest Flye 30x7, 10
Machine Cable Flye Each hand had machine set to 17.5, did 2 drop sets
Dips 2 sets to failure
Pushdowns #10x8, 8 (Don't know what arbitrary numbers on these machines correspond too, neither does incompetent college gym staff)
Standing EZ bar curl 75x 10, 70x6, 65x6 supersetted with Standing straight bar curl 40x8, 35x8, 35x9
Incline DB curl 17.5's x 8, 20'sx 7, 25'sx 5
This seems like a long workout. Actually, the chest went really fast, and the arms were one giant superset, so it was not that bad. Awesome pump afterwards, deltoids engorged with blood, arms pumped, chest puffed up. Posed down for a minute in the locker room and then had an 800 calorie shake.
2/17 Hamstrings, Calves, Abs
Workout took longer than I wanted it to today. I saw a buddy at the gym, he likes to talk alot, he thinks gym is social hour
. But it didn't really matter, today was the workout where I don't actually concentrate on a major muscle group (chest, back, or quads), just tying up some loose ends I felt I didn't work enough during the last 7-10 day stretch. Plus I just wanted to get in the gym, be around that positive atmosphere.
Lying leg curl #9x6, 7, 7; #8x12
Seated leg curl #9x12, #10x6, 6, 5
Rotary calf 210 lbx13, 13; 190 lbx15
Standing calf raises (with freeweight barbell) 145x20,; 155x15, 15
Ab work- Decline crunches holding 25 plate, 10 plate, then a bunch of unweighted ones. Lying leg raises.
Looking pretty decent lately at 5 9', 156 pounds. I want to be in the 170's to 180's bulked, ultimately. I also want to compete. I know I can do it