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Troy
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I quickly scanned your log, and it looks like you've been doing the same basic leg exercises and "high-rep" range (more or less) since you started this log. It might be time to change some aspect of your routine.

 

You are absolutely right. I'm changing gyms in May and will have access to a Hack Squat and regular squat rack. Right now I'm a victim of my gym and it has really nothing to offer as far as weight and exercises in the leg department. But I'm gonna try and change up the routine a little, maybe move to one leg presses, that way I can take some more weight with less reps.

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We'll all get there..........I time permitting, I'll get around to make the Team 200 shirts soon too!

 

I'll weigh myself tonight at my sister's house. I broke my scale (I think it is just out of batteries or something).

 

P.S. Troy....nice videos and pics. You da man

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Date: 1 31 2008

Start Time: 8 42 PM

End Time: 9 30 PM

Thursday - Biceps

Warmup 10min

Exercise Reps Weight

Straight Bar Curls 20 @ 60

Straight Bar Curls 15 @ 75

Straight Bar Curls 9 @ 80

Straight Bar Curls 8 @ 85

Straight Bar Curls 3 @ 105

Incline Dumbbell Curl 12 @ 25s

Incline Dumbbell Curl 10 @ 25s

Incline Dumbbell Curl 6 @ 30s

Incline Dumbbell Curl 6 @ 30s

Lying Rope Curl 12 @ 80

Lying Rope Curl 9 @ 90

Lying Rope Curl 9 @ 90

Edited by Troy
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Date: 2 1 2008

Start Time: 5 13 PM

End Time: 5 15 PM

Friday - Chest

Warmup 10min

Exercise Reps Weight

Incl Dbl Press +1 18 @ 60s

Incl Dbl Press +1 10 @ 100s

Incl Dbl Press +1 9 @ 100s

Incl Dbl Press +1 6 @ 100s

Incl Dbl Press +1 4 @ 100s

Dips Elbows In 25 @ -

Dips Elbows In 10 @ 50

Dips Elbows In 10 @ 50

Seated Db Press 12 @ 50s

Seated Db Press 8 @ 60s

Seated Db Press 2 @ 70s

Dumbell Flye 15 @ 30s

Dumbell Flye 10 @ 40s

Dumbell Flye 8 @ 45s

Cable Xover 10 @ 40

Cable Xover 7 @ 50

Cable Xover 6 @ 50

Edited by Troy
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I'm only 183 with an empty colon and dehydrated in the morning after getting off the creatine.

Oh well, at least i'm adding muscle and not fat.

 

No worries Zack, by the look of that bicep pic, you're growing for sure! Why did you get off the creatine?

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Date: 2 4 2008

Start Time: 9 55 PM

End Time: 11 00 PM

Monday - Back/Triceps

Warmup Bike 10min

Exercise Reps Weight

Assisted Pullups 30 @ 190+6

Pullups 10 @ -

Pullups 9 @ -

Pullups 6 @ -

Wide Assisted Pullups 12 @ 190

Medium Assisted Pullups 10 @ 190

Close Assisted Pullups 10 @ 150

Seated Lo Rows 10 @ 110

Seated Lo Rows 7 @ 120

Seated Lo Rows 9 @ 110

Seated Lo Rows 7 @ 110

Seated X-Rope Hi-Rows 10 @ 70

Seated X-Rope Hi-Rows 7 @ 80

Seated X-Rope Hi-Rows 8 @ 80

Dumbbell Shrugs 15 @ 100s

Dumbbell Shrugs 15 @ 100s

Dumbbell Shrugs 15 @ 100s

Lying Extensions 25 @ 20

Lying Extensions 30 @ 15

Lying Extensions 35 @ 8

Db Ovrhd Extntns 6 @ 100

Db Ovrhd Extntns 7 @ 100

Db Ovrhd Extntns 6 @ 100

Dips Elbows Out 24 @ -

Dips Elbows Out 20 @ -

Dips Elbows Out 20 @ -

Edited by Troy
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Wanted to up the weight so I went with single leg presses. 1st time doing them so I experimented with the weight. Next week, more weight, less reps.

 

Date: 2 5 2008

Start Time: 8 35 PM

End Time: 9 30 PM

Tuesday - Legs

Warmup Eliptical 10min

Exercise Weight

Seated Leg Press 25 @ 305

Seated Single Leg Press 10/10 @ 150

Seated Single Leg Press 10/10 @ 170

Seated Single Leg Press 10/10 @ 190

Seated Single Leg Press 10/10 @ 210

Lunges 16 @ 40

Lunges 16 @ 40

Lunges 16 @ 45

Lunges 16 @ 45

Leg Curls 12 @ 140

Leg Curls 10 @ 150

Leg Curls 6 @ 165

Leg Curls 6 @ 165

Hyperextensions 12 @ -

Hyperextensions 12 @ -

Hyperextensions 12 @ -

Hyperextensions 12 @ -

Edited by Troy
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Date: 2 7 2008

Start Time: 8 40 PM

End Time: 9 20 PM

Thursday - Biceps

Warmup Eliptical 10min

Exercise Weight

Straight Bar Curls 20 @ 55

Straight Bar Curls 12 @ 80

Straight Bar Curls 8 @ 85

Straight Bar Curls 8 @ 85

Straight Bar Curls 8 @ 85

Incline Dumbbell Curl 11 @ 25s

Incline Dumbbell Curl 10 @ 25s

Incline Dumbbell Curl 6 @ 30s

Incline Dumbbell Curl 6 @ 30s

Lying Rope Curl 12 @ 50

Lying Rope Curl 10 @ 70

Lying Rope Curl 5 @ 90

Edited by Troy
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Date: 2 8 2008

Start Time: 8 34 AM

End Time: 9 10 AM

Friday - Chest

Warmup 10min

Exercise Weight

Incl Dbl Press +1 20 @ 60s

Incl Dbl Press +1 9 @ 100s

Incl Dbl Press +1 8 @ 100s

Incl Dbl Press +1 5 @ 100s

Incl Dbl Press +1 4 @ 100s

Dips Elbows In 20 @ -

Dips Elbows In 10 @ 50

Dips Elbows In 11 @ 50

Pec Dec or Cable Xover 16 @ 90

Pec Dec or Cable Xover 6 @ 170

Pec Dec or Cable Xover 5 @ 180

Edited by Troy
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  • 2 weeks later...
I quickly scanned your log, and it looks like you've been doing the same basic leg exercises and "high-rep" range (more or less) since you started this log. It might be time to change some aspect of your routine.

 

You are absolutely right. I'm changing gyms in May and will have access to a Hack Squat and regular squat rack. Right now I'm a victim of my gym and it has really nothing to offer as far as weight and exercises in the leg department. But I'm gonna try and change up the routine a little, maybe move to one leg presses, that way I can take some more weight with less reps.

 

Don't forget about barbell hack squats, bulgarian split squats, overhead lunges......

 

 

ahhhh, legs.

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Good Ryan... will do!

 

Had to go back and edit the year of my posts since all the January and February posts noted 2007... so if you notice that I edited in the bottom of the post, thats what was edited. Nitpicky, I know.

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Nice job Zack! I've been "plateauing" (I don't think that is even a word) over the past few months so I've been trying to up the calories to see if I can pack some more on. Now to update this Journal with some workout info........

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Date: 2 11 2008

Start Time: 8 41 PM

End Time: 9 50 PM

Monday - Back/Triceps

Warmup Eliptical 10min

Exercise Reps Weight

Assisted Pullups 25 @ 190+6

Pullups 10 @ -

Pullups 10 @ -

Pullups 6 @ -

Wide Assisted Pullups 10 @ 170

Medium Assisted Pullups 10 @ 170

Close 2 grips Assisted Pullups 10 @ 170

Seated Lo Rows 10 @ 110

Seated Lo Rows 7 @ 120

Seated Lo Rows 5 @ 130

Seated Lo Rows 10 @ 100

Seated X-Rope Hi-Rows 10 @ 70

Seated X-Rope Hi-Rows 8 @ 80

Seated X-Rope Hi-Rows 6 @ 90

Dumbbell Shrugs 15 @ 100s

Dumbbell Shrugs 15 @ 100s

Dumbbell Shrugs 15 @ 100s

Lying Extensions 15 @ 30s

Lying Extensions 10 @ 35s

Lying Extensions 8 @ 40s

Db Ovrhd Extntns 9 @ 100

Db Ovrhd Extntns 7 @ 100

Db Ovrhd Extntns 6 @ 100

Rope Pushdowms 15 @ 25

Rope Pushdowms 15 @ 25

Rope Pushdowms 15 @ 25

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Date: 2 12 2008

Start Time: 9 08 PM

End Time: 9 59 PM

Tuesday - Legs

Warmup Eliptical 10min

Exercise Reps Weight

Seated Leg Press 20/20 @ 90

Seated Single Leg Press 10/10 @ 210

Seated Single Leg Press 7/7 @ 230

Seated Single Leg Press 7/7 @ 230

Seated Single Leg Press 5/7 @ 230

Lunges 16 @ 40

Lunges 16 @ 40

Lunges 16 @ 45

Lunges 16 @ 45

Leg Curls 12 @ 150

Leg Curls 10 @ 165

Leg Curls 8 @ 165

Leg Curls 8 @ 165

Hyperextensions 12 @ -

Hyperextensions 12 @ -

Hyperextensions 12 @ -

Hyperextensions 12 @ -

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Felt alot of pain after this workout in the front delts, I'm thinkin the incline was too high, I'm movin her back down a notch or two...

 

Date: 2 15 2008

Start Time: 5 30 PM

End Time: 6 20 PM

Friday - Chest - Biceps

Warmup Eliptical 10min

Exercise Reps Weight

Incl Dbl Press +3 20 @ 60s

Incl Dbl Press +3 10 @ 100s

Incl Dbl Press +3 8 @ 100s

Incl Dbl Press +3 6 @ 100s

Incl Dbl Press +3 5 @ 100s

Dips 20 @ -

Dips 10 @ 50

Dips 12 @ 50

Seated Db Press 12 @ 50s

Seated Db Press 8 @ 60s

Seated Db Press 4 @ 70s

Cable Xover 12 @ 40s

Cable Xover 9 @ 50s

Cable Xover 4 @ 60s

Straight Bar Curls 20 @ 55

Straight Bar Curls 9 @ 85

Straight Bar Curls 8 @ 85

Straight Bar Curls 8 @ 85

Sitting Hammer 10 @ 25s

Sitting Hammer 8 @ 30s

Sitting Hammer 6 @ 35s

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Date: 2 18 2008

Start Time: 9 05 PM

End Time: 10 15 PM

Monday - Back/Triceps

Warmup Eliptical 10min

Exercise Reps Weight

Assisted Pullups 20 @ 190+6

Pullups 10 @ -

Pullups 10 @ -

Pullups 6 @ -

Wide Assisted Pullups 10 @ 190

Medium Assisted Pullups 10 @ 190

Close 2 grips Assisted Pullups 7 @ 170

Seated Lo Rows 11 @ 100

Seated Lo Rows 7 @ 120

Seated Lo Rows 6 @ 130

Seated Lo Rows 5 @ 140

Seated X-Rope Hi-Rows 8 @ 80

Seated X-Rope Hi-Rows 12 @ 120

Seated X-Rope Hi-Rows 8 @ 90

Dumbbell Shrugs 15 @ 100

Dumbbell Shrugs 15 @ 100

Dumbbell Shrugs 15 @ 100

Lying Extensions 12 @ 30s

Lying Extensions 10 @ 35s

Lying Extensions 8 @ 40s

Db Ovrhd Extntns 12 @ 85

Db Ovrhd Extntns 8 @ 100

Db Ovrhd Extntns 9 @ 100

Rope Pushdowms 12 @ 100

Rope Pushdowms 11 @ 110

Rope Pushdowms 7 @ 120

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Date: 2 19 2008

Start Time: 8 50 PM

End Time: 9 40 PM

Tuesday - Legs

Warmup Eliptical 10min

Exercise Reps Weight

Seated Leg Press 20/20 @ 90

Seated Single Leg Press 10/10 @ 210

Seated Single Leg Press 7/7 @ 230

Seated Single Leg Press 7/7 @ 230

Seated Single Leg Press 7/7 @ 230

Lunges 16 @ 45s

Lunges 16 @ 45s

Lunges 16 @ 50s

Lunges 16 @ 50s

Single Leg Curls 12/12 @ 50

Single Leg Curls 8/9 @ 90

Single Leg Curls 7/7 @ 90

Single Leg Curls 11/11 @ 70

Hyperextensions 12 @ -

Hyperextensions 12 @ -

Hyperextensions 12 @ -

Hyperextensions 12 @ -

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Date: 2 20 2008

Start Time: 8 45 PM

End Time: 9 20 PM

Thursday - Biceps

Warmup Eliptical 10min

Exercise Reps Weight

Straight Bar Curls 30 @ 35

Straight Bar Curls 10 @ 85

Straight Bar Curls 10 @ 85

Straight Bar Curls 10 @ 85

Straight Bar Curls 4 @ 105

Hammer Dumbbell Curl 10 @ 30s

Hammer Dumbbell Curl 8 @ 35s

Hammer Dumbbell Curl 6 @ 40s

Hammer Dumbbell Curl 4 @ 45s

Lying Rope Curl 12 @ 80

Lying Rope Curl 9 @ 110

Lying Rope Curl 7 @ 120

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Date: 2 21 2008

Start Time: 4 30 PM

End Time: 5 30 PM

Friday - Chest

Warmup Eliptical 10min

Exercise Reps Weight

Incl Dbl Press +1 15 @ 60s

Incl Dbl Press +1 10 @ 100s

Incl Dbl Press +1 10 @ 100s

Incl Dbl Press +1 7 @ 100s

Incl Dbl Press +1 6 @ 100s

Seated Db Press 15 @ 50s

Seated Db Press 10 @ 60s

Seated Db Press 3 @ 75s

Dumbell Flye 15 @ 25s

Dumbell Flye 12 @ 40s

Dumbell Flye 10 @ 50s

Cable Xover 12 @ 45s

Cable Xover 10 @ 45s

Cable Xover 6 @ 55s

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Date: 2 24 2008

Start Time: 4 27 PM

End Time: 5 15 PM

Sun. Calves/Core

Warmup Eliptical 10min

Exercise Reps Weight

Seated Calf Raise 20 @ 45

Hyperextensions 10 @ -

Seated Calf Raise 10 @ 90

Hyperextensions 10 @ -

Seated Calf Raise 12 @ 115

Hyperextensions 10 @ -

Seated Calf Raise 12 @ 115

Hyperextensions 10 @ -

Seated Calf Raise 12 @ 115

Hyperextensions 10 @ -

Seated Toe Press (Straight leg) 10/10 @ 155

Leg Lifts 12 @ -

Seated Toe Press (Straight leg) 10/10 @ 130

Leg Lifts 12 @ -

Seated Toe Press (Straight leg) 10/10 @ 130

Leg Lifts 12 @ -

Seated Toe Press (Straight leg) 10/10 @ 130

Leg Lifts 12 @ -

Seated Toe Press (Straight leg) 10/10 @ 130

Leg Lifts 12 @ -

Lying Vacuum 5/5 @ 3:00

Hip Up 12 @ -

Hip Up 12 @ -

Hip Up 12 @ -

Hip Up 12 @ -

Crunches 10 @ -

Crunches 10 @ -

Crunches 10 @ -

Crunches 10 @ -

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Date: 2 25 2008

Start Time: 9 05 PM

End Time: 10 05 PM

Monday - Back/Triceps

Warmup Eliptical 10min

Exercise Reps Weight

Assisted Pullups 20 @ 190+6

Pullups 10 @ -

Pullups 10 @ -

Pullups 7 @ -

Wide Assisted Pullups 9 @ 170

Medium Assisted Pullups 8 @ 150

Close 2 grips Assisted Pullups 8 @ 130

Seated Lo Rows 10 @ 120

Seated Lo Rows 9 @ 130

Seated Lo Rows 7 @ 140

Seated Lo Rows 7 @ 150

Seated X-Rope Hi-Rows 12 @ 110

Seated X-Rope Hi-Rows 8 @ 140

Seated X-Rope Hi-Rows 7 @ 140

Dumbbell Shrugs 15 @ 100

Dumbbell Shrugs 15 @ 100

Dumbbell Shrugs 15 @ 100

Lying Extensions 12 @ 35s

Lying Extensions 5 @ 45s

Lying Extensions 5 @ 45s

Db Ovrhd Extntns 8 @ 100

Db Ovrhd Extntns 10 @ 100

Db Ovrhd Extntns 10 @ 100

Rope Pushdowms 12 @ 100

Rope Pushdowms 8 @ 120

Rope Pushdowms 8 @ 120

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Date: 2 26 2008

Start Time: 8 30 PM

End Time: 9 15 PM

Tuesday - Legs

Warmup Eliptical 10min

Exercise Reps Weight

Seated Leg Press 20/20 @ 90

Seated Single Leg Press 10/10 @ 210

Seated Single Leg Press 8/8 @ 230

Seated Single Leg Press 6/6 @ 250

Seated Leg Press 10 @ 405

Lunges 16 @ 50s

Lunges 16 @ 50s

Lunges 16 @ 50s

Lunges 16 @ 50s

Single Leg Curls 12/12 @ 60

Single Leg Curls 10/10 @ 70

Single Leg Curls 10/10 @ 70

Single Leg Curls 8/8 @ 80

Hyperextensions 12 @ -

Hyperextensions 12 @ -

Hyperextensions 12 @ -

Hyperextensions 12 @ -

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Date: 2 29 2008

Start Time: 6 45 PM

End Time: 7 30 PM

Friday - Chest

Warmup Eliptical 10min

Exercise Reps Weight

Incl Dbl Press +1 20 @ 50s

Incl Dbl Press +1 10 @ 100s

Incl Dbl Press +1 10 @ 100s

Incl Dbl Press +1 7 @ 100s

Incl Dbl Press +1 5 @ 100s

Seated Db Press 10 @ 60s

Seated Db Press 7 @ 65s

Seated Db Press 5 @ 70s

Dumbell Flye 12 @ 40

Dumbell Flye 10 @ 50

Dumbell Flye 6 @ 60

Cybex Flye 7 @ 170

Cybex Flye 6 @ 180

Cybex Flye 4 @ 190

Cable Xover 8 @ 50

Cable Xover 6 @ 60

Cable Xover 4 @ 70

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