RE: Logan's Journal
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RE: Logan's Journal - 8/8/2004 7:51:18 PM
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poncho
Posts: 143
Joined: 3/25/2004
From: anytown,usa
Status: offline
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ujmm. not trying to sound dumb here, but whats a one armed reverse pushdown? is it like a reverse bicep curl, and you gotta power though the llower range? just wondering
_____________________________
~no way as way, no limitation as limitation~
Stats
Age:16
Weight:2??
Height:5'7
bf:13%
squat 499.5x 20 bench 411x 9 dead 385x 20
(in reply to Weapon X)
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RE: Logan's Journal - 8/9/2004 10:08:54 AM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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This was the best pic I could find http://www.bodybuilding.com/fun/exercises.php?MainMuscle=Triceps in this article they call it Cable One Arm Tricep Extension. I think it's a great finishing excersise... I first saw it on Dorian Yates' Blood N' Guts video.
Now, I'm not trying to sound dumb, but are those really your numbers??
~no way as way, no limitation as limitation~
current maxes as of 8/1
( i need a 1rmcalculator)
squat 495x 20
bench 405x 8 dead 375x 20
That's really impresive...
(in reply to poncho)
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RE: Logan's Journal - 8/9/2004 10:19:39 AM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Back/Calves - 8/8/04
9:30am
Chicken and rice
Multi-Vitamin
1:00pm
Steak and rice... more on that latter.
2:30pm
Train
4:00pm
Mass-Recovery
6:30pm
Three chicken and two fish dinner at Long John's
10:00pm
Caisen with Glutamine
10:30pm
Sleep
What a disaster of a day. Felt really good when I woke up, but it all went downhill after my second meal. I think that the steak I ate was bad or something. My fiancee told me not to eat it, but I didn't want to waste it. I had it sitting in the fridge for a little bit waiting to be cooked, but I think it got spoiled or something. So I was basically sick all day and all through my workout... more on that later.
(in reply to Weapon X)
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RE: Logan's Journal - 8/9/2004 10:33:22 AM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Back/Calves - 8/8/04
Deadlifts - 4 Sets
135x10, 225x8, 315x6, 405x4
Curl-Grip Pulldowns - 3 Sets
140x10, 170x10, 205x6... with a couple of forced reps.
Barbell Rows - 3 Sets
135x8, 185x6, 205x6
Seated Rows - 3 Sets
13x10, 16x10, 18x6
DB Rows - 2 Sets
100x8, 120x8
Seated Calf Raises - 3 Sets
100x15, 150x15, 175x12
Left-Legged Calf Raises (Holding DB) - 3 Sets
30x15, 40x15, 50x15... drop set using BW.
I had to use everything I had not to throw up on this one. My head and my stomach were swimming. I actually thought that I may have had to much coffee before hand, but I really think the seak was the culprit. I got extremely light headed right from the get go on the 135 warm-ups for Deadlifts. I knew something was wrong. By the time I got to Calves, all the color from my face was gone and it was hard to even stand up. Something was really wrong with me... and I continued to feel that way all day long.
I really should have just called it a day after I knew something was wrong with me, but it was my training partners that kept me going. I felt like I was drunk trying to work out, but looking back I am glad that I went through with it... I would have been mad at myself for quitting. And as I am wriitng this my back is really sore, so it wasn't a total wash out.
(in reply to Weapon X)
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RE: Logan's Journal - 8/9/2004 12:45:11 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Ok, it's hard for me to figure my goals for all my lifts, so instead I am going to concentrate on the big three... Squat/Bench/Deadlift. Below is my plan of attack to gain 10lbs on all three for the rest of the month. I will alternate between a light and heavy week to avoid plateau in hopes of going up in low and high rep sets.
Squats
8/5/04 - 10, 8, 6, 4 reps
135x10, 225x8, 275x6, 315x4
8/12/04 - 10-12 reps
135x12, 185x12, 225x12, 265x10-12
8/19/04 - 10, 8, 6, 4 reps
135x10, 235x8, 285x6, 325x4
8/26/04 - 10-12 reps
135x12, 195x12, 235x12, 275x10-12
Bench Press
8/7/04 - 10, 8, 6, 4 reps
135x10, 175x8, 205x6, 245x4
8/14/04 - 8-10 reps
135x10, 155x10, 175x10, 195x8-10
8/21/04 - 10, 8, 6, 4 reps
135x10, 185x8, 215x6, 255x4
8/28/04 - 8-10 reps
135x10, 165x10, 185x10, 205x8-10
Deadlifts
8/8/04 - 10, 8, 6, 4 reps
135x10, 225x8, 315x6, 405x4
8/15/04 - 8-10 reps
135x10, 225x10, 275x10, 315x8-10
8/22/04 - 10, 8, 6, 4 reps
135x10, 235x8, 325x6, 415x4
8/29/04 - 8-10 reps
135x10, 235x10, 285x10, 325x8-10
Nothing to unrealistic... just enough to keep the progress going without getting burned out.
(in reply to Weapon X)
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RE: Logan's Journal - 8/9/2004 8:52:39 PM
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poncho
Posts: 143
Joined: 3/25/2004
From: anytown,usa
Status: offline
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they certainly are mine, nobody's elses. i dont see any need to lie about these. thats me, thats what i do for the working sets, and havent maxed out sience wrestling season llast november. this is bound to go up, weekly or bi weekly. im only 16, and dont uslaly brag, but thanks a lot for that! just the boost i needed! 600 x20 here i come!
_____________________________
~no way as way, no limitation as limitation~
Stats
Age:16
Weight:2??
Height:5'7
bf:13%
squat 499.5x 20 bench 411x 9 dead 385x 20
(in reply to Weapon X)
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RE: Logan's Journal - 8/10/2004 5:23:28 AM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Rest - 8/9/04
7:00am
6 egg whites with one yolk
Large Bagel
Multi-Vitamin
10:00am
Cottage Cheese
Banana
12:00pm
45 minute walk
1:00pm
Tuna and rice
4:00pm
Whey with Glutamine
7:00pm
Tuna and rice
Slice of Pizza
4 slices of salami
10:00pm
Caisen with Glutamine
Was really run down today. I just came home from work and watched two movies back to back and went to bed. My lower back is really sore, and so are my traps. Good rest day.
(in reply to poncho)
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RE: Logan's Journal - 8/11/2004 7:02:43 AM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Biceps/Triceps - 8/10/04
Incline DB Curls - 3 Sets
35x10, 40x10, 45x7... drop set back down to 35.
Barbell Curl - 3 Sets
95x8, 95x6, 95x6
One-Arm Preacher - 3 Sets
25x10, 30x10, 35x10
Hammer Curls - 2 Sets
40x10, 45x10
Close-Grip Bench Presses - 3 Sets
135x10, 185x10, 205x8
Pushdowns - 3 Sets
70x10, 90x10, 120x8
Skullcrushers - 3 Sets
80x10, 100x8, 110x6... needed help big time with the last couple.
Great workout. One of those days in the gym were everyone was training arms.. go figure? Anyway, it was very motivational. I really liked doing close-grips first, had a really good pump in my arms. Wasn't as focused as I usually am, but still an overall good workout.
(in reply to Weapon X)
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RE: Logan's Journal - 8/11/2004 7:44:35 AM
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jenng
Posts: 760
Joined: 2/20/2004
Status: offline
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quote:
One of those days in the gym were everyone was training arms..
That's every day at my gym, LOL. Arms and chest. Repeat. Every now and then you see someone using the leg press or a pull down machine, but its mostly arms and chest.
Glad to see you back on track and feeling good.
(in reply to Weapon X)
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RE: Logan's Journal - 8/11/2004 8:09:34 AM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Thanks for the encouragement Jenng. Yea, arms and chest... reminds me of this article I read the other day http://www.bodybuilding.com/fun/par10.htm It's a funny read, but I have to admit that I may have fell under some of these descriptions in the beginning. Maybe Mr. Smith and possible The Scholar on one or two workouts...
(in reply to jenng)
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RE: Logan's Journal - 8/11/2004 11:14:15 AM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Biceps/Triceps - 8/10/04
7:30am
4 scrambled eggs with two peices of toast
Muti-Vitamin
10:30am
Cottage Cheese
Powerbar
1:30pm
Two chicken pesto sandwiches
5:00pm
Protein Shake with two peices of bread with PB
7:00pm
Train
8:00pm
Mass-Recovery
9:00pm
Chicken and Rice
10:30pm
Sleep
Was kind of all over the place today. Our alarm clock never went off and I was a little late to work, also didn't get to prepare my lunch. Was forced into spending 11$ for two chicken sandwiches... what a rip off. I also hate having to eat that late in the day like the chicken and rice, but it looks like I didn't do to bad. Overall, have to start preparing my meals better and want to pick up some extra cheap source of colories... probably go to K-Mart and grab some generic nutritional shakes. An extra 600 or so calories will do wonders for my strength.
(in reply to Weapon X)
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RE: Logan's Journal - 8/12/2004 6:12:13 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Rest - 8/11/04
7:00am
3 scrambled eggs with toast
Protein shake
Multi-Vitamin
10:00
Cottage cheese
Powerbar
1:00
Chicken, rice and vegies
4:00
Whey with glutamine
7:00
3 egg omlet with can of chicken
Brocoli
10:00
Caisen and glutamine
(in reply to Weapon X)
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RE: Logan's Journal - 8/12/2004 6:18:23 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Legs/Forearms - 8/12/04
Squats - 4 Sets
135x12, 185x12, 225x12, 265x10
Leg Press - 3 Sets
505x10, 595x10, 685x10
Leg Extensions - 2 Sets
10x20, 12x15
Leg Curl - 3 Sets
8x12, 10x12, 12x8... couple of forced reps.
Stiff-Legged Deadlifts - 2 Sets
135x10, 205x8
Reverse Wrist Curls - 2 Sets... superset with next movement
30x35, 55x25
Standing Wrist Curls - 2 Sets
115x15, 115x15... Ouch!!!!
Great, great workout!!!!! Probably could have goten the 265 for 12 on squats, but didn't believe in myself. I am getting more comfotable with them.. they require the most mental preperation for me. If my head is not 100% into them, I get burned. Overall, progressing... Great hamstring pump and forearm pump. Awesome day!!!!!
(in reply to Weapon X)
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RE: Logan's Journal - 8/13/2004 9:34:47 AM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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I believe that I may have sold myself a little to short on my goals... this is all weight that I have been at before, so I am going to do some tweaking...
Squats
8/5/04 - 10, 8, 6, 4 reps
135x10, 225x8, 275x6, 315x4
8/12/04 - 10-12 reps
135x12, 185x12, 225x12, 265x10-12
8/19/04 - 10, 8, 6, 4 reps
135x10, 245x8, 295x6, 335x4
8/26/04 - 10-12 reps
135x12, 205x12, 245x12, 285x10-12
Bench Press
8/7/04 - 10, 8, 6, 4 reps
135x10, 175x8, 205x6, 245x4
8/14/04 - 8-10 reps
135x10, 165x10, 185x10, 215x8-10
8/21/04 - 10, 8, 6, 4 reps
135x10, 185x8, 215x6, 255x4
8/28/04 - 8-10 reps
135x10, 185x10, 205x10, 225x8-10
Deadlifts
8/8/04 - 10, 8, 6, 4 reps
135x10, 225x8, 315x6, 405x4
8/15/04 - 8-10 reps
135x10, 235x10, 285x10, 325x8-10
8/22/04 - 10, 8, 6, 4 reps
135x10, 245x8, 335x6, 425x4
8/29/04 - 8-10 reps
135x10, 255x10, 305x10, 345x8-10
(in reply to Weapon X)
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RE: Logan's Journal - 8/13/2004 12:17:35 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Legs/Forearms - 8/12/04
7:00am
4 scrambled eggs with rice
Mutli-Vitamin
10:00am
Whey with Glutamine
12:00pm
Meatloaf with Mac and cheese with homemade bread
3:00pm
Whey with Glutamine
6:00pm
Protein Shake
7:00pm
Train
8:00pm
Mass-Recovery
9:30pm
Chicken Wings and Broccoli
10:00pm
Sleep
Ate fairly decent today except for that last meal. I think the Thursday Meatloaf special has actually helped my energy levels while doing legs. I can't imagine how many calories are in that meal... a lot!!!! I felt myself getting a little run down earlier in the day, so I upped my Vitamin C and started downing orange juice. After lunch I was golden. Overall, excited to get back in the gym Saturday. Surprisingly my mental state is holding up very well because we are in the process of trying to buy a house, so I am looking forward to when all the formalities are done with.
(in reply to Weapon X)
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RE: Logan's Journal - 8/13/2004 7:01:04 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Rest - 8/13/04
7:00am
Chicken Breast and rice
Multi-Vitamin
10:00am
Whey with Glutamine
1:00pm
Chicken Breast, rice and brocoli
4:00pm
Whey with Glutamine
7:00pm
Foot long tuna sub on wheat with potatoe nuggets
10:15pm
Caisen with Glutamine
10:45pm
Sleep
Feel good today. My legs have been cramping up a little here and there, but that's a good thing. Ordered a new book today off of e-bay... Dorian Yates' first out of print book called Blood N Guts. I am really looking forward to reading it.
(in reply to Weapon X)
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RE: Logan's Journal - 8/14/2004 11:42:51 AM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Chest/Shoulders - 8/14/04
Flat Bench - 4 Sets
135x10, 165x10, 185x10, 215x10... last one, forced rep.
Incline DB Curls - 3 Sets
60x8, 80x6, 90x4... couple forced reps.
Dips - 3 Sets
BWx12, BWx10, BWx10
Lateral Raises - 3 Sets
25x10, 30x10, 35x8... couple forced reps.
Smith Shoulder Presses - 3 Sets
135x6, 185x5, 205x4... way to heavy, needed help.
Rear Raises - 3 Sets
45x10, 50x10, 55x8
DB Shrugs - 3 Sets
85x15, 100x15, 120x15
Great workout... Bench plan seems to be working. Getting back to were I used to be. Insane pump in my chest!! My only regret is going way to heavy on shoulder presses. Our gym is moving down the street to a bigger and better equiped place, so I am looking forward to that. We got a look at it after our workout, looks great!!!!! A lot better equipment with more of a DB selection.
(in reply to Weapon X)
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RE: Logan's Journal - 8/14/2004 6:03:43 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Chest/Shoulders - 8/14/04
8:30am
6 egg whites with three yolks
Potatoe nuggets
Multi-Vitamin
10:30am
Whey with milk
11:30am
Train
12:30
Srge with Glutamine
3:00pm
Steak with rice and milk... then popcorn at the movies (Alien VS Predator)
7:00pm
Steak and Brocoli
Milk and Whey
10:00pm
Caisen with Glutamine
Very exited about back day tommorow!! Getting some feedback from the pics has really motivated me.
(in reply to Weapon X)
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RE: Logan's Journal - 8/14/2004 7:41:02 PM
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pwolf66
Posts: 1022
Joined: 12/5/2003
From: Montgomery Village, MD
Status: offline
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quote:
ORIGINAL: Weapon X
Incline DB Curls - 3 Sets
60x8, 80x6, 90x4... couple forced reps.
Holy crap!!! you curl 90s???????? That hurts just THINKING about that. Wow.
Paul
_____________________________
A friend helps you move, a true friend helps you move bodies.
(in reply to Weapon X)
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RE: Logan's Journal - 8/14/2004 8:48:38 PM
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poncho
Posts: 143
Joined: 3/25/2004
From: anytown,usa
Status: offline
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you curl 90s?! thats just scary... i can barley heft our 80s.. how do you curl so much anywho?jeebas. well keep it up! lol can you curl your body weight?
_____________________________
~no way as way, no limitation as limitation~
Stats
Age:16
Weight:2??
Height:5'7
bf:13%
squat 499.5x 20 bench 411x 9 dead 385x 20
(in reply to pwolf66)
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