xphilx Posted April 25, 2009 Share Posted April 25, 2009 Okay, and I have a question....more of a survey really. When you guys are recording a lift in your log with an olympic bar, do you record just the weight of the plates or the weight of the plates + the bar (extra 45lbs)? I've been only recording plates, but I'm not sure if I should do it the other way.Include bar weight if it's known. i really don't get why people always asking this. you're pushing the bar, too. why, why, why shouldn't you log it?? Link to comment Share on other sites More sharing options...
mikkei Posted April 27, 2009 Author Share Posted April 27, 2009 Yesterday was pretty busy cleaning and rearranging the apartment with my girlfriend, but I was still able to hit back at my small apartment gym. That's Sunday April 26th:A ton of lat pull downs, using two different positions.A weird variation I came up with using a pec fly machine. I sat on the bench facing the backrest and pulled the handles back, bringing my shoulder blades together. It really hit my inner back well. Dead lifts with 60lbs dumbbells, which killed. haha.Bent over one arm dumbbell rows. 30lbs to 25lbs mini drop sets.Dumbbell rows lying face down on an incline benchBack hyper extensions with a 25lbs weight It was a good one and with limited resources. I felt good about it. This morning I hit up 24 in Hollywood and did chest.April 27thChest Press: 65lbs x 1275lbs x 1285lbs x 575lbs x 1075lbs x 8 Incline DB Flies:22.5lbs x 822.5lbs x 822.5lbs x 822.5lbs x 822.5lbs x 822.5lbs x 10 Incline DB Chest Press:35lbs x 630lbs x 725lbs x 1025lbs x 925lbs x 6 DB Pullover:40lbs x 1040lbs x 1032.5lbs x 1232.5lbs x 1237.5lbs x 1037.5lbs x 10 Decline Barbell Press:45lbs x 845lbs x 645lbs x 745lbs x 745lbs x 7 Cable Cross Flies (drop sets):15lbs x 6 to 10lbs x 8 to 5lbs x 1215lbs x 6 to 10lbs x 8 to 5lbs x 1215lbs x 6 to 10lbs x 8 to 5lbs x 15 There's a possibility of going to the gym again tonight. If I do, I'll hit triceps. Link to comment Share on other sites More sharing options...
mikkei Posted April 29, 2009 Author Share Posted April 29, 2009 Yesterday was an off day, my back was still a bit sore from my last back session, so I figured I'd lay off a bit and just hit the gym harder today. I did do 3 sets of 14 pushups at work though. April 29th 2009 - today I did biceps and triceps and had a great time.Dips and overhead dumbbell triceps extensions:bodyweight x 6 to 25lbs x 10bodyweight x 6 to 30lbs x 8bodyweight x 6 to 30lbs x 8bodyweight x 4 to 30lbs x 6Close-grip EZ Curl to Seated Dumbbell Hammer Curls:45lbs x 10 to 15lbs x 645lbs x 8 to 15lbs x 645lbs x 8 to 15lbs x 645lbs x 7 to 15lbs x 7Cable Pushdown with straight bar to Dumbbell Kick Backs:40lbs x 12 to 15lbs x 950lbs x 8 to 12.5lbs x 1050lbs x 8 to 12.5lbs x 1050lbs x 8 to 12.5lbs x 10Double Biceps Cable Curl to Rope Hammer Curl with a supination at the end:Dropset (40lbs, 30lbs, and 20lbs) to dropset (40lbs, 30lbs, and 20lbs)Dropset (40lbs, 30lbs, and 20lbs) to dropset (40lbs, 30lbs, and 20lbs)Dropset (40lbs, 30lbs, and 20lbs) to dropset (40lbs, 30lbs, and 20lbs)Dropset (40lbs, 30lbs, and 20lbs) to dropset (40lbs, 30lbs, and 20lbs)Concentration Curls:12.5lbs x 610lbs x 7Bench Dips:Bodyweight x 15Bodyweight x 15Plate Pinch for grip:Two 10lbs plates x 10 each sideTwo 10lbs plates x 10 each side Great workout! It was a massacre just like I like it. Looking forward to doing legs tomorrow. Link to comment Share on other sites More sharing options...
mikkei Posted May 1, 2009 Author Share Posted May 1, 2009 Two good workouts. Didn't kill myself, but my legs are feeling really pumped today. I always know I hit legs pretty well if I'm feel like I'm in danger of falling down the stairs afterwards. April 30 2009Lunges with 25lbs Dumbbells to Hip Thrusts with 35lbs Plate to Side Leg Raises:3 setsBarbell Squat:135lbs x 8135lbs x 8135lbs x 8135lbs x 8135lbs x 8Seated Calf Raise:90lbs x 2090lbs x 20 (toes in)90lbs x 20 (toes in)90lbs x 20115lbs x 20115lbs x 2090lbs x 20 (toes in)90lbs x 20 (toes in)90lbs x 20Leg Extension dropset (starting at 90lbs) to Lying Leg Curl dropset (starting from 80lbs):3 setsRotary Calf Machine:130lbs x 20130lbs x 20 (toes in)120lbs x 20150lbs x 20 May 1 2009Side Lateral Raise to Decline Crunch with dumbbell:15lbs x 10 to bodyweight x 2015lbs x 10 to 10lbs x 817.5lbs x 10 to 10lbs x 820lbs x 8 to 10lbs x 820lbs x 8 to 10lbs x 6, bodyweight x 6Military Press to Leg Raises on Bench:60lbs x 4, 50lbs x 4 to 15 raises50lbs x 8 to 15 raises50lbs x 6 to 15 raises40lbs x 8 to 15 raises40lbs x 8 to 15 raisesFront Delt Raise to Dumbbell Shrug:15lbs x 5 to 45lbs x 2012.5lbs x 6 to 50lbs x 2012.5lbs x 7 to 50lbs x 2012.5lbs x 7 to 50lbs x 20Arnold Press:20lbs x 925lbs x 625lbs x 720lbs x 720lbs x 8Decline Crunches to Hanging Knee Raises to Hanging Leg Raises:2 sets of 8 reps with each exercise. I was at the Beaverton 24 hour fitness at 7am this morning and it was deserted! It was really cool. It let me concentrate on my lifting a lot and not worry other people moving in on my weights. haha. Link to comment Share on other sites More sharing options...
mikkei Posted May 4, 2009 Author Share Posted May 4, 2009 May 3rdBench Press:75lbs x 1085lbs x 795lbs x 4100lbs x 295lbs x 585lbs x 675lbs x 10Dumbbell Flies:25lbs x 925lbs x 925lbs x 825lbs x 825lbs x 7Incline Dumbbell Press:25lbs x 1025lbs x 825lbs x 725lbs x 620lbs x 8Overhead Triceps Extension (w/ barbell):30lbs x 730lbs x 7 30lbs x 830lbs x 730lbs x 7Rope Pushdown:40lbs x 430lbs x 930lbs x 930lbs x 730lbs x 8Pec Fly Machine:55lbs x 1270lbs x 870lbs x 870lbs x 8 and drop to 55lbs x 8Assisted Dips:-70lbs x 8-70lbs x 8-70lbs x 8Tricep Kickback:12.5lbs x 8 to 10lbs x 812.5lbs x 8 to 10lbs x 8 to 5lbs x 812.5lbs x 8 to 10lbs x 8 to 5lbs x 8 May 4thClose-grip Pull Ups to Dumbbell Row:bodyweight x 6 to 35lbs x 11bodyweight x 5 to 35lbs x 10bodyweight x 3.5 to 35lbs x 10EZ Curl to Hammer Curl:45lbs x 10 to 15lbs x 750lbs x 10 to 15lbs x 750lbs x 10 to 15lbs x 7Barbell Row to Lat Pulldown:95lbs x 6 to 105lbs x 995lbs x 8 to 120lbs x 595lbs x 6 to 105lbs x 6Double Cable Curl to Standing Dumbbell Curl:Dropset:40lbs, 30lbs, 20lbs to 15lbs x 7Dropset:40lbs, 30lbs, 20lbs to 15lbs x 5Dropset:30lbs, 20lbs to 15lbs x 5Deadlifts:95lbs x 12115lbs x 10135lbs x 7165lbs x 4135lbs x 6115lbs x 8Concentration Curls:12lbs x 8 to 8lbs x 812lbs x 8 to 8lbs x 812lbs x 8 to 8lbs x 8 Both workouts were great, but a little short. I can feel the soreness in my arms, chest, back and legs right now and I love it. Haha. The leg soreness is from deadlifting, which might just be my new favorite exercise. I hear that it's great for gaining size, so it might be just what I need. Going to the gym with my girlfriend tonight for cardio. Should be awesome. Link to comment Share on other sites More sharing options...
mikkei Posted May 5, 2009 Author Share Posted May 5, 2009 Today's was a quick workout. May 5thTwo rounds of Nautilus circuit training: crunches, bicep curls, lat pull down, tricep extension, shoulder press, chest press, leg extension, leg curl, leg press and back hyperextensions.Felt great! I forgot how much I used to like circuit training. It's like a buffet of exercises!Barbell Shoulder Press:45lbs x 1045lbs x 945lbs x 645lbs x 745lbs x 8Lying Rear Deltoid Raise:10lbs x 610lbs x 810lbs x 910lbs x 1010lbs x 10Dumbbell Shrugs:50lbs x 1552.5lbs x 2055lbs x 1555lbs x 2055lbs x 15 Link to comment Share on other sites More sharing options...
mikkei Posted May 9, 2009 Author Share Posted May 9, 2009 May 6th and May 7thTwo nice back to back recovery days. Lots of bike riding.May 8th - I did a short workout in the morning and one bigger one later at night. Morning:Bench Press: 100lbs x 395lbs x 595lbs x 595lbs x 595lbs x 5.5Medicine Ball Pushups: 1 pushup, 1 with med ball in right hand, 1 with med ball in left hand = 1 rep.x5x4x4Incline Bench Press:65lbs x 565lbs x 565lbs x 565lbs x 565lbs x 8Night:Bench Press:95lbs x 595lbs x 385lbs x 585lbs x 585lbs x 5Bench Dips:x15x15x15x15x15Decline Crunches with Med Ball:4 setsDecline Dumbbell Flies:20lbs x 620lbs x 620lbs x 6Flat Bench Flies:15lbs x 815lbs x 815lbs x 915lbs x 915lbs x 9Overheard Dumbbell Extension:30lbs x 832.5lbs x 932.5lbs x 932.5lbs x 932.5lbs x 7Rope Pushdown:40lbs x 840lbs x 840lbs x 840lbs x 840lbs x 6Leg Raises:x15x15x15x15x15Dumbbell Pullovers:35lbs x 840lbs x 640lbs x 640lbs x 635lbs x 8Side Crunches:bodyweight x 1025lbs x 610lbs x 12Crunches:x25x25x25 Link to comment Share on other sites More sharing options...
mikkei Posted May 30, 2009 Author Share Posted May 30, 2009 Man, my workouts have really been few and far between lately. I'm hoping to get back into it now that I was finally able to get some Sun Warrior from my man Leanandgreen. If you haven't already, go to freakin' Vegan Proteins and get some for yourself. It's damn amazing. Anyway, I hit triceps and abs yesterday, with a little bit of chest thrown in. I didn't lift nearly as heavy as I initially wanted but that's what happens when you take 3 weeks off I guess. I was pretty bummed about it at the gym, but I just did what I could handle and concentrated on form. Today I'm nice and sore, so I know I hit it hard enough and there's no reason to complain about how good my lifts look on paper. I was able to send a message to muscles saying "it's time to grow!", and they got it! May 29thBench Press:65lbs x 2095lbs x 375lbs x 875lbs x 875lbs x 8 Decline Med Ball Crunches:3 setsRolling Med Ball Pushups:3 sets Overhead Triceps Extension:30lbs x 1027.5lbs x 1027.5lbs x 1027.5lbs x 825lbs x 9 Decline Crunches:x12x8x8 Rope Pushdown:30lbs x 1020lbs x 1120lbs x 1020lbs x 1020lbs x 10 Side Crunch with 10lbs Plate:x15x20x20 Dumbbell Kickback:12.5lbs x 58lbs x 68lbs x 88lbs x 68lbs x 8 Leg Raises:x15x15x15 Link to comment Share on other sites More sharing options...
vivalasvegans Posted May 30, 2009 Share Posted May 30, 2009 That's a nice workout. Way to make a comeback! Link to comment Share on other sites More sharing options...
Octopussoir Posted May 30, 2009 Share Posted May 30, 2009 You should put x3 on your sets of the same weight. Example:20x10x3sets instead of: 20x1020x1020x10 Its easier to read. I was about to be like GDamn you got one long workout then I saw it was just multiple sets. Either way up to you just easier on us to read homeskillet. Link to comment Share on other sites More sharing options...
MaryStella Posted May 31, 2009 Share Posted May 31, 2009 just stopping by to see how your getting those bi's! Nice log. Link to comment Share on other sites More sharing options...
mikkei Posted June 6, 2009 Author Share Posted June 6, 2009 Thanks MaryStella! I'll give that a shot Octo and see how I like it. So I haven't been working out all that consistently but this last week I've managed to get some work done. June 1stI was going to do back at the community fitness center at my apartment, but I got cut short by security when they started locking up. I did get in a ton of lat pull downs, but that's it. June 3rdI hit biceps and abs. Figured since the biceps contest is open for submissions until the 7th, I might as well keep working them and submit some more pics. I think my pics could have better lighting, so we'll see how they turn out. EZ Curls: 50lbs x850lbs x 850lbs x 6 x three setsLeg Raises:bodyweight x 20 x five setsRope Cable Curl:Drop sets starting from 40lbs x five setsHanging Knee Raises:bodyweight x 20 x three setsDecline Med Ball Crunches:8lbs med ball x three setsDumbbell Incline Curls:10lbs x 1010lbs x 810lbs x 68lbs x 8 x two setsAb Machine:80lbs x 1595lbs x 10 x four setsSide Crunches:10lbs plate x 20 x three setsFront Bridge: 1 minute x two sets June 5thGood workout today. I meant to just hit triceps and chest today, but ended up throwing in deadlifts (because deadlifts rule and are as fun as hell) and some EZ curls because I decided I better retake my biceps pictures before the deadline hits and I wanted to be pumped.Incline Bench Press:55lbs x 1565lbs x 1070lbs x 670lbs x 875lbs x 670lbs x 5.565lbs x 655lbs x 8Rope Pushdown:20lbs x 1530lbs x 1040lbs x 630lbs x 10 x two sets30lbs x 620lbs x 8Dumbbell Flies:15lbs x 1220lbs x 1020lbs x 9 x two sets20lbs x 715lbs x 9Deadlifts:135lbs x 8145lbs x 8145lbs x 8155lbs x 5145lbs x 7EZ Curl:45lbs x 8 x two sets45lbs x 6 x two sets Link to comment Share on other sites More sharing options...
mikkei Posted July 6, 2009 Author Share Posted July 6, 2009 Ah, I remember when I used to update my training journal. Bench:65x895x6 x3 sets85x6 Decline crunches:w/ 10lbs weight x 3 sets Decline DB Flies:20lbs x 10 x 3 sets Leg Raises:15 reps x 3 sets Incline DB Press:20x825x830x6 Side Bends:w/ 10lbs weight x 3 sets DB Pullovers:35lbsx10 x 3 sets That's it. I've been hitting the gym pretty irregularly and was pretty pissed last night when I realized how lame my triceps were looking. So, I'm going to get my diet back on track and hit the gym regularly. I'm also going to start doing more cardio than my usual 5 minutes a week routine. I'd like to get by Body Fat down to where it used to be (3-4%) because recently it's been 8-9% and that looks like a lot on my frame and it seems like at least 6% is smothering my abs. BLah. Lot of work to do. Link to comment Share on other sites More sharing options...
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