MY online journal

I've lifted for 'many' years - basically rambling - in a 'logical order' - but never with a direct focus or purpose.   I'd like to do a better job of sculpting - reshaping perceived weaknesses.  So I post this and will try for 6 weeks to "do better" - be more purposeful in my lifting and my diet etc...  Please observe weaknesses in training and make suggestions.  My perception of self is that I have weak shoulders and upper/inner chest and I would like to drop some body fat to do a better job of sculpting abs.  I don't wish to get "bigger" just a more refined/proprotional shape.   THANKS
Today - 5'10" - 180lbs and 10.8% BF with bioelectrical impedence
 
I've followed this for a couple weeks and will move mostly to free weights in another week.
 
7/11
incline bench (Smith machine)          4 x 12    (95, 115, 135, 135)
flat bench (machine)                         4 x 12    (180, 180, 230, 230)
Pec deck                                           3 x 12    (132, 168, 168)
Cable cross overs (low to high)        3 x 12    
Dips                                                   3 x 12
triceps pushdown                              4 x 12   (108, 120, 120, 130)
 
7/12
seated row                                        4 x 12   (108, 108, 120, 130)
wide grip pull downs                          3 x 12   (132, 132, 144)
narrow grip pull downs                       3 x 12   (144, 144, 144)
bent over row (reverse grip)               4 x 12   (105 for all)
straight bar cable curls                        4 x 10   (96,96, 108, 108)
hammer cable curls (single arm)          3 x 10
preacher curls (machine)                     4 x 10    (60,60,65,65)
 
Will post shoulders and abs on Monday and legs on Tuesday.
 

7/13
noon
30 minutes aerobic on elliptical (HR 125-135)

early evening
lateral raise                                           5 x 12
overhead press (Smith - behind head)  4 x 12 (95,95,115,135)
rear delt (machine)                                4 x 12
straight bar shrug (front)                       3 x 12 (225,275,275)
straight bar shrug (behind)                    3 x 12 (225,275,275)

Abs
decline situps                    4 x 15
cable crunch                      3 x 20
hanging leg raises             3 x 20

Comments:
hurried through a little because the gym closed
try to keep rest to 90 seconds
hardest part is proper diet

Is that picture you?  Youre jacked dude haha nice job.  (If it is you...)

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Yea, it's me.   I'll follow your lead and put pics up every now and then.  I'd like to be cut like you though.
 
7/14
drop bottom squats           4 x 12    (135)
leg press                            5 x 12    (3 plates/sides,4 plates,4 plates,5 plates and 5 plates/side)
leg extension                     4 x 12    (4 plates)
super set/leg curls             4 x 12    (2 plates)
standing calf raise             4 x 12
leg press machine calfs      4 x 15

lower back is bothering me
usually I try to also complete straight leg dead lift and lunges
trying to keep rest to 90 sec/set

going out to some dumbbells tomorrow!!!

why the use of the smith machine?

why no squats?

why no deadlift?

Did squats, but not heavy (drop bottom squats 4 x 12 at 135)

Don't do deadlifts or cleans yet (hoping my back will be better)- will begin during the next couple weeks but generally won't go heavy
With deadlifts I superset box jumps for fun

Don't usually use Smith Machine - the weight room with the Smith is easier access and I use it occassionsly for something different

Today was chest and triceps - tonight I'll do 30 minuets elliptical and abs

Flat bench dumbbell              4 x 12  (55, 70, 75, 80)
Incline dumbbell                    4 x 12  (60, 60, 60, 60)
Flat bench flies                      4 x 12  (30, 35, 35, 35)
Decline push ups                   3 x 20 reps
Dips                                       4 x 12 reps
triceps pushdown                  4 x 12
cable crossovers                    3 x 15     
 

7/16
 
Back and biceps
morning workout cause I have other stuff this afternoon
 
wide grip pull up                        4 x 12
seated row (wide grip)              4 x 12
bent over row (reverse grip)     4 x 12
lat pull behind head                   3 x 12
straight bar curls                        4 x 10
preacher curls                             4 x 10
single arm DB curls                     3 x 10 each arm
 
was in a hurry today

Attached Image(s)

7/17
 
Shoulders and traps
 
Lifted anound noon
 
seated overhead press (behind head)                4 x 12  (95,95,115,115)
front plate raise (45)                                            4 x 10
single arm dumbbell lateral raise                          4 x 10 each arm (25,30,30,35)
rear delt (machine)                                               4 x 12
straight bar shrug                                                 5 x 10 (225,225,275,275,295)
 
I WISH I HAD A LIFTING PARTNER - IT WOULD GIVE LIFTING LIFE A BOOST AND ACCOUNTABILITY
 
 
 
 

Attached Image(s)

7/18
Legs
 
dead lift                                3 x 8  (135. 185, 225)  (back feels good)
back squat                           4 x 10 (135, 185, 225, 275)  first few sets I use as a warm up
leg press                              3 x 10 (5 plates/side; 6 plates; 7 plates)
straight leg dead lift             3 x 10 (155, 155, 185)
glute -ham                            3 x 12
leg extensions                      4 x 12
standing calves                     4 x 12
calves (leg press machine)    3 x 15
 
no picture today
 
 
 
 

7/19
off except for cardio
 
45 minutes cardio (30 stepper, 15 bike) maintained HR 120-130
 
a few abs
2 x 15 alternating leg V-up
3 x 45 seconds front bridge
3 x 30 crunches with twist
 
 
I do a terrible job with my diet -    I MUST DO BETTER

Looking good! Is that a cape in your last picture lol?

GingerBetty


Looking good! Is that a cape in your last picture lol?

I wish!!
 
 
Today I weigh 181
Crap - I'm still 5'10"
 
7/20
 
Flat DB Press               12 x 40 warm up
                                    12 x 60
                                    10 x 80
                                    8 x 90
                                    8 x 90
 
Incline DB press           10 x 60
                                    10 x 70
                                    10 x 70
 
Flat DB flies                  4 x 10 (30,35,40,40)
 
Decline push up           2 x 15
                                    2 x 20
 
Dips                            4 x 15
 
Over head DB tricep ext    3 x 12  (45, 55,55)
 
In the evening            30 minutes elliptical  (2 min hard-2 min easy)
                                    few abs         4 x 15 hanging leg raise
                                                          2 x 30 alternating leg V-up

7/21 
 
Wide lat pulldown - heavy                 10, 10, 8, 8    Keeping rest to 90 seconds
Narrow grip pulldown - heavy            8, 8, 8, 8
Single arm DB row                              4 x 8 each arm (105, 105, 110, 110)
Lat pull behind head                           3 x 10
 
straight bar cable curls                       4 x 10
alternating DB curls                            4 x 8 each arm  (40, 40, 45, 45)
alternating DB hammer curls              4 x 8 each arm  (50, 50, 50, 50)
 
Intended to come back and do some cardio and a few abs - I wimped out
I'll do some Wednesday
 
I was better about my diet the past couple days  - I can feel a difference in my body when I feed it right (even after a few days)
 
sorry about the pic quality - maybe if I turn on the flash

Attached Image(s)

7/22
Shoulders and some traps

overhead press (behind head)                2 x 10 (115)
                                                                2 x 8  (135)

Alt dumbbell front raise                           10 each arm x 30
                                                                8 x (35)
                                                                8 x (40)

barbell upright row                                  3 x 10 (95, 105, 115)

sinlge arm DB lateral raise                       8 each arm (30)
                                                                8 x (35)
                                                                8 x (35)
                                                                20 x (10)     needed to burn out - don't know why

seated DB rear delt                                 3 x 10 (30)

DB shrugs                                                4 x 12 (105's, 105, 120, 120)

my back is sore today - hope it's better before leg day tomorrow

Attached Image(s)

7/23
So today was legs
 
Dead lift                        10 x 135 warm up
                                     10 x 225
                                      8 x 245
                                      8 x 245
 
Drop bottom sqauts        10 x 95 warm up
                                        10 x 135
                                        10 x 185
                                        8 x 225
 
Leg press                        12 x 3 plates each side
                                        12 x 4 plates
                                        10 x 5
                                        8 x 6
                                        8 x 7 plates/side
 
Leg extension                    4 x 12
 
standing calves machine    4 x 12
 
seated calves                    4 x 14
 
My back is tight so I just quit for the day
 
I did 30 minutes easy aerobics early this morning - maybe I should have planned better 
 

7/24

45 min cardio (HR 120-130)
25 minutes on elliptical
20 minutes on bike

3 x 50 crunches
3 x 30 crunches with twist

Mind's not in it -  going to play basketball

7/25
 
Chest/Triceps
 
It's difficult lifting without a lifting partner.  Can't go as heavy as I would like- or - have to use machines.
 
Incline press                                12 x 115  warm up
                                                    10 x 135
                                                    10 x 155
                                                    8 x 185     Crappy without a spotter
 
reverse grip bench                        10 x 135
                                                      10 x 155
                                                      8 x 185 (could have done 10)
                                                      10 x 185
 
cable cross over                            3 x 12
 
pec deck                                        3 x 12
 
dips                                                2 x 12
                                                       2 x 15
 
2 sets bench machine (2 plates)        burnout twice
 
3 sets burn out cable press down
 
 
Leaving for week vacation - not sure what I'll be able to do while I'm gone
Maybe run bleachers etc...
 
 

Attached Image(s)

Found a YMCA!!
7/27
back
4 x 12 super pullovers machine
4 x 12 pullups wide grip
4 x 12 seated row machine
4 x 10 reverse grip row
4 x 12 biceps machine
4 x 10 alt DB curls (35)
4 x 20 decline sit up
3 x 30 alt leg V-up

30 minutes on Precor machine (HR 125-130)

7/28

No gym

Went to a local football stadium

800 meter warmup jog
stretches and running drills
10 x run to the top of the bleachers
abs 3 x 30 crunches, 3 x 30 crunches with a twist, 3 x 15 leg raise to hip thrust


Looking for a gym for Wednesday?

your lookin good man. Seems like you do a lot of cardio, how do you feel it effects your gains?

I know you said your not looking to get much bigger, but strength wise? Did you run track or play ball in school?

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

I played a couple years of football - mostly ran track in college.

The cardio probably keeps me from adding some mass (mainly legs) but I try to do stuff that won't affect me too much.

Thanks-----

Heading home tomorrow.

Had two days of nothing but trying not to blow my diet.

Looking forward to the weightroom.

7/31
Back in the weightroom - been out since Monday

reverse neck press              12 x 95
                                            10 x 115
                                            8 x 135
                                            6 x 145

military press                        10 x 115
                                              8 x 135 (too easy)
                                             10 x 135

upright row                            10 x 95
                                               8 x 115
                                               8 x 115
                                               8 x 135

superset lateral rasie and front raise
                                                3 x 10 to front and 10 to side

rear delt machine                    3 x 10 (132)

straight bar shrug                   10 x 225
                                                10 x 275
                                                10 x 315
                                                18 x 315 (just felt like it)

abs
hanging leg raises                    4 x 20
crunch with a twist                    4 x 30

vacation is great - seeing family and friends

felt good to be back

8/1

Legs day

Squats                            12 x 95   (bottom squats - warm up)
                                        10 x 225
                                        10 x 275
                                        8 x 315
                                        8 x 315

leg press                        12 x 4  plates/side
                                        10 x 5
                                        10 x 6

leg extension                    3 x 10  4 plates
                                         1 x 15  4 plates

leg curls                            1 x 10   2 plates
                                         1 x 10   2 plates + 25
                                         2 x 8      3 plates

calves                               4 x 12    leg press machine 5 plates/side
                                         4 x 12   seated calves (100)

Felt pretty good - probably should have added some lunges or single legs
takes a while to warm up - back is stiff

8/3
Chest and triceps and core
I'll do some intervals on the ellipitcal later today


Today I'm 180lbs - still sitting at 9.9% BF with BEI

got to get it in while I can - school starts back up in less than a month

DB flat bench                   10 x 70's
                                        8 x 80
                                        6 x 90
                                        6 x 100's  (wasn't that difficult)

DB incline bench                10 x 60's
                                          8 x 70
                                          6 x 80
                                          6 x 80's (this time I was tired - pretty crappy set)
DB Flies (sligt incline)        10 x 35's
                                         10 x 40
                                         10 x 40
                                         10 x 45's

dips                                   4 x 15 reps

OH triceps ext                    3 x 15

triceps press down            3 x 12

Core work
                    2 x 25 reps            weighted crunches
                    2 x 30 secs/side    side bridge
                    2 x 25 partner leg throw
                    2 x 25 supermans
                    stretches

Felt pretty good - but I'm tired right now while drinking my protein shake

8/4
 
Legs in late morning and run (and hop) a few bleachers tonight.
 
 
Squats                12 x 135  (warm up)
                            10 x 225
                            10 x 275 (took 3 minutes rest)
                            8 x 315
 
Leg press            12 x 5 plates/side
                            10 x 6
                            8 x 7  (took 3 minutes rest)
                            8 x 8 plates/ side ( as deep as I could go - must admit I pushed on my legs with the last few reps)
 
SLDL                    10 x 135
                            10 x 185
                            10 x 185
 
Leg Extension      12 x 2 plates
                            12 x 3
                            10 x 4
                            10 x 4  (getting tired - taking 90 sec rest)
 
Machine staindg calves        5 x 325
 
 
I'm tired - I intend to run 10 sets of bleachers tonight and do a few drills over hurdles for hip flexors
 
 

8/5
 
Pull ups front
(kind of wide grip)                4 x 12
 
Lat pulls behind head          4 x 8  (heavy)
 
Bent over BB rows                4 x 10 (135)
 
Single Arm DB rows              3 x 8 each arm (110, 115, 115)
 
straight bar curls                  3 x 10
 
Alt DB curls                           3 x 8 each arm  (45)
 
Alt DB hammer curls             3 x 8 each arm  (50)
 
 
Core work
2 x 30 reps alternating leg V-up
2 x 45 sec front bridge
2 x 30 reps crunches w/twist
2 x 30 back hypers
 
I'm trying (over the next few weeks to lower reps and increase weight), but I'm getting tired.
 
I've got a lifting partner for a couple weeks - that helps.

Looking good. Just looking at your stats. Your 180, I thought if I lost 20lb's from 200 I would be pretty cut up but I can't imagine if I lost 20lb I would look anything like as muscula as you are :S

8/5

Went back in the evening and did intervals on the elliptical.

30 mins
alternated
2 easy backward
2 hard forward

Heartrate at about 140 during 2 mins hard

Legs were sore from Tuesday!

8/6

over head press
(behind head)                            10 x 115 (warm up)
                                                   8 x 135
                                                   6 x 145
                                                   4 x 155

45 pound plate
front raise                                    3 x 10

DB lateral raise                            5 x 10 (60 sec rest - 25's)

DB bent over lateral raise            3 x 10 (30's)

BB Shrugs                                    10 x 225
                                                    10 x 275
                                                    10 x 315
                                                    8 x 335
                                                    35 x 135 (burnout)

Abs
4 x 40 decline situp w/weighted ball