Logan's Journal

RE: Logan's Journal (Weapon X)

Fri, 21 Oct 2005 14:18:19 GMT

Biceps/Triceps/Forearms

Incline Curls-*25x15,*30x12,45x4,40x5
BB Curls-*65x10,95X8,85X8
Standing Concentration Curls-2 sets with 25lbs

V-Bar Pressdowns-*50x15,*65x12,90x8,80x8
Incline DB Extension-*50x10,70x8,65x8
Rope Pressdowns-2 sets with pin at 60

Reverse BB Curls-*55x15,*65x12,95x6,85x8
Wrist Curls-2 sets with 95lbs

20 minutes cardio

Great workout. Went a little to heavy on DB curls in the begining, but got back on track with the second movement. Shoulder felt tweaked with DB curls as well... go back to the low incline for next week, felt a way better stretch with that. Triceps were intense... the V-bar seems to be doing the job well. 45 minutes with the weights and then the cardio.

RE: Logan's Journal (Weapon X)

Wed, 19 Oct 2005 17:05:35 GMT

Shoulders/Abs

Standing Military Presses-*65x12,*85x10,115x6... with one cheat rep,95x8
DB Side Laterals-(One Arm standing)*20x10,30x6... partials,(Two arms seated)25x8
DB Front Raises-*15x10,25x10,20x12
Rear Raises-(DB Incline Raises)*20x10,30x8(Rear Delt Machine)80x15

Hanging Leg Raises-3 sets
Decline crunches-3 sets

20 minutes cardio

Great workout, still finding my goove with the standing presses. Unfortunately, I would jump around so much I feel I haven't put my time in with them... more DB's. But they do feel great and they are an awesome Shoulder builder. One Arm DB Laterals are awesome... I freakin love em, kind of leaning into them with hanging on to something works great. Provides a nice stretch. I just felt the need to hit up the Rear Delt Machine to finish things up. Tried a interesting variation with the DB Front Raises.... did them both arms at the same time, going up about halfway in a hammer position, but then kind of turning towards the top to finish with the DB's pointed downward like a V around eye level. For whatever reason they felt really good... I've had difficulties with my right shoulder doing these in the past, but this version felt fine.

Abs were intense... and really stepped up for cardio. Feeling good right now. Back is extremely sore... top to bottom. Hard to pin point exactly where, but the whole thing is sore. Rest day tommorow,looking forward to it.

RE: Logan's Journal (Weapon X)

Tue, 18 Oct 2005 17:46:13 GMT

Back/Traps

BB Rows-*135x12,*185x10,225x6... partials,205x6... partials
Chins-*BWx10,20x6... partials,BWx6... partials
Seated Rows-*105x10,165x6... partials,150x8... partials

Seated DB Shrugs-*60x10,90x10,85x10

Deadlifts-*135x10,225x10... 3/4 185x10

Great workout!! Second day back on Creatine and it feels awesome. Today I just went in and attacked the weights... when I couldn't do any more full range of motion reps, I just kept doing partials till I couldn't move at all. Nice little shocker. Haven't done Deads in a while, it went well... but had to go light. For whatever reason I experiemented with the last set and did 3/4 Deads with the bar going a little past my knees and then back up. It actually felt really, really good and it was more concentrated on my back. No potentail bouncing at the bottom and all that... really took the legs out as well. May have to incorporate them every now and then. Figure between all my rowing and then Squats on Leg day.... alternating withe the 3/4 deads once in a while might not be a bad idea. Preserve the lower back and all that... Ahhh... tommorow Shoulders/Abs.

I love my Captain America Avatar by the way... something about the sheild.

RE: Logan's Journal (Weapon X)

Mon, 17 Oct 2005 17:29:23 GMT

Chest/Calves

Incline BB Presses-95x12,135x10,155x8,185x3(D/S)135x
Hammer Incline Press-135x10,225x8,185x8.. couple partials
Incline DB Presses-40x12,65x8,60x8
Low Cable Flies-3 sets to falure

Seated Calf Raises-1x25,2x25,3x12(D/S)2x
Standing Calf Raises-120x12,300x12,380x12(D/S)240x
Single Leg Press Raises-3 sets to falure

20 minutes cardio

Kind of a "feel" day to see how I felt. My left chest has bothered me lately, so I have taken a lot of time off from doing chest. Of course, I felt week today... was a little frustrated with the weight with BB Presses, but that's what I get for taking time off... I should have went lighter and focused on form. The good news is my chest felt great, but my right shoulder was feeling weird. Probably the result of all the Incline work. I am going to drop one of those for next week, I was a little over anxious today with getting back to training chest. The low cable flies felt really, really good! Had a big pump from them. Next week I just need to go super light with BB presses and concentrate on form, for whatever reason... I've never felt 100% with the Incline Benches at this gym. They appear to be the right angle and all that, it just might be the lighting right in your eyes or something. Just have to concentrate on form... my upper chest was nice and pumped though, which is good news... because my uper chest develpment is pathetic, just have to work on increasing the poundage again slowly.

Great calf workout! I just need a short and sweat blaster and I'm all set. Drop Sets for Calves are the @#$%! Just kind of went with whatever for reps and weight, whatever felt good. Alright overall workout, 45 minutes with the weights and then cardio. Good news is, now that I've overcome my laziness of not doing cardio... with just doing it for this little amount of time (almost a month now), I'm already seeing more veins in my arms... cool

RE: Logan's Journal (Weapon X)

Sat, 15 Oct 2005 12:13:11 GMT

Quads/Hams/Abs

Squats-135x15,185x12,225x10,275x6
Leg Extensions-120x12,135x10,180x8

Lying Leg Curls-50x12,60x10,90x7
Seated Leg Curls-50x12,60x10,90x8
Standing Leg Curl-4x12,5x10,8x6

Hanging Leg Raises-3 sets
Decline Crunches-3 sets

20 minutes cardio

Good workout. Really pumped them hams up good. 45 minutes with the weights, 10 minutes or so with abs and the cardio... solid workout. I think the seated leg curl is a sketchy machine, I feel it strain my hip slightly. May get some Stiff-Deads in it's place next week.

RE: Logan's Journal (Weapon X)

Fri, 14 Oct 2005 09:58:20 GMT

Biceps/Triceps/Forearms

BB Curls-55x15,65x12,75x10,95x8
Low Incline Curls-20x12,25x10,35x5
Standing Concentration Curls-2 sets with 25lbs to falure

V-Bar Pressdowns-50x15,60x12,70x10,90x7
Low Incline DB Extension-40x12,50x10,65x7
Rope Pressdowns-2 sets with pin at 50 to falure

Reverse BB Curls-55x15,65x12,75x10,95x8
Wrist Curls-2 sets with 95lbs to falure

20 minutes cardio

Great workout, awesome pump in my arms and really cruised. 45 minutes with the weights and then the cardio had me there a little over an hour. I've found that I need the higher reps before hand with the first movement of each bodypart, gets my head in there and gets me nice and warm... I'm going to go with this set/rep structure for at least the week and see how it feels -

First Movement - 4 Sets of 15,12,10,6-8 reps
Second Movement - 3 Sets of 12,10,6-8 reps
Third Movement - 3 Sets of 12,10,6-8 reps or 2 Sets of the same weight to falure

Depending on the size of the bodypart or if it's practical to use the same weight at the end for a couple sets to falure or not... today the movements using the same weight for a couple of sets till falure i didn't even count reps, just squeezed the hell out of them. I think I may have even gone as high as 20-25 reps on some stuff... I think my fear of reps may have held me back some in the past. I'm just doing what feels good to the muscle, and it worked like a charm today.

RE: Logan's Journal (Weapon X)

Sat, 11 Jun 2005 10:56:38 GMT

Took a full week off because of some aches and pains and was well worth it, today went like this...

Shoulders/Traps/Triceps-6/11/05

Seated DB Presses-*30x12,*45x10,60x8,65x7,70x6(D/S)50x4
Standing DB Laterals-(25)3x10
Front BB Raise-(50)3x10
DB Shurgs-80x12,95x12,100x12

Tricep Pushdowns-*50x12,*60x10,70x8,75x8,80x8
Close-Grip Bench-*135x6,185x8,195x6,205x6
Single Reverse Pushdowns-3x8,4x8,4.5x6

Great workout! My shoulders were killing me!! felt good and in a great zone, got up really early today and went to the gym. Had a killer pump and for whatever reason had veins sticking out on my forearms, it's almost like the rest re-charged my body. I think that I am getting kind of burt on the db shrugs, may switch it up with the barbell next week. Triceps felt great, my form was right on with the pushdowns. Really, really had a groove with the CG bench. I think th I y just do three work sets with the 185 next week... it seemed that as I went up I wasn't able to squeeze my triceps at the top as much. Reverse pushdowns felt great. Switching my split up, so next day is the mighty back.. woohooo!!!!

RE: Logan's Journal (Weapon X)

Sun, 05 Jun 2005 05:03:26 GMT

Shoulders/Triceps-6/4/05

Standing Military Presses-*95x5,*95x5,(130)5x5... go up 5
Close-Grip Bench Presses-*155x5,(205)5x5... last rep I barely got, stay here next week.
Front BB Raises-(50)3x10
DB Lateral Raises-(25)3x10
Tricep Pressdowns-*55x10,(75)3x10... very tough

Great workout, again in a zone with the MP3 player. Overall, a great day. My only comment is that my lower back has been bothering me lately, on the right side... kind of around the butt cheak/hip area. I think that I originally irritated it walking the weight out of the rack for Squats. Feels god when I stretch, just if I am sitting to long it gets stiff. Really, really have to get the blood going better on the leg/lower back work... more stretching.

I jumped up 10 punds from last week on the CG bench, it was really hard. I might do the same for the Monday bench work, I have been feeling really good lately. I may cancel out BB rows from Thursdays workout, as I think training this way may be giving my lower back a serious beating, between Squats/Deadlifts and them... might work with the T-Bar Rows with the pad to take the lower back out of the movement.

RE: Logan's Journal (Weapon X)

Thu, 02 Jun 2005 16:47:43 GMT

Back/Rear Delts-6/2/05

Deadlifts-*135x5,*185x5,*245x5,(305)5x5
BB Rows-*135x5,(205)5x5
Weighted Chins-(20)5x5
Incline Rear DB Raise-(25)2x10

Great workout. I was in a real zone, had a couple of good songs come on my MP3 player got me all fired up. The deadlifts felt light, BB rows felt heavy.. probobly should have gone with 200 for BB rows. My bodyweight isn't really chanign much, but I am looking really dense. Especially my arms and legs... trying out this routine was the best thing for me. I'm still not sure were I am going to plataue at for Deads, might be around 345-365. People definetely stare at me funny when they see me using the same weight for five sets of five. My upper back and traps are feeling really solid doing this day as well.

RE: Logan's Journal (Weapon X)

Tue, 31 May 2005 17:27:17 GMT

Legs-5/31/05

Squats-*135x5,*185x5,*235x5,(285)5x5... go up 10
Standing Leg Curl-(55)3x10... go up 5
Seated Calf Raises-*2x10,(3)3x10
Standing Calf Raises-(300)3x10... go up 10

Great workout. Still moving up in Squats, I am hoping that I hit the wall around 355-365 or so... so far things are looking strong. I starting to think the guys in the gym think that I am being a woose using a lighter weight, but I don't think they are into that I am trying to increase my strength slowly... so today I Squated 285 for 25 times, building up to a max set in a bodybuilding style I can probbly get that for 10-12, but I keep trying ot tell people... this way just as hard, if not harder. I was talking with the Powerlifting guys at the local supplement store today and they are giving me encouragement with what I am doing... so the skys the limit with how much weight I could be moving in three or four months time.

RE: Logan's Journal (Weapon X)

Mon, 30 May 2005 16:52:07 GMT

Chest/Biceps-5/30/05

Flat Bench-*95x5,*135x5,*165x5,(215)5x5.. up 5lbs
Incline Bench-*95x5,(170)5x5... up 5lbs
Barbell Curl-*65x5,(85)5x5
DB Hammer Curl-(35)2x10

Good workout. Kind of out of wack with the time frame that we went, due to the holiday. Bench work felt good, I am slowly getting my weight back up there. Biceps were kind of just bland today. I'm not sure what I thought of the Barbell Curls today... didn't really do much for me. I think DB's are more suited for me, I just seem to get a far better contraction with them. Overall, a good workout though

RE: Logan's Journal (Weapon X)

Sat, 28 May 2005 11:29:31 GMT

Shoulders/Triceps-5/28/05

Standing Military Presses-*95x5,(125)5x5... go up 5
Close-Grip Bench Presses-*155x5,(195)5x5... go up 5
Front BB Raises-(45)3x10... go up 5
DB Laterals-(25)3x10
Pressdowns-*50x10,(80)3x10

Great workout !!!!! Felt really good today. I took yesterday off because I wasn't feeling well, and I think it was a smart move. For whatever reason... standing military presses are much better for me than seated. My shoulders killed!! A little but tough for those, but still not at a plataue with moving up... I expect it to be around 145-155 for those. CG Bench felt really, really light. Overall, a awesome day!!! My Back is still killing me from Thursday

RE: Logan's Journal (Weapon X)

Thu, 26 May 2005 17:46:03 GMT

Back/Rear Delts-5/26/05

Deadlifts-*135x5,*185x5,*225x5,(295)5x5... go up 10
BB Rows-*135x5,(195)5x5... go up 5
Weighted Chins-(15)5x5.. very tough
Incline Rear DB Raises-(25)2x10

Getting really, really hard. Nothing much to report, had a little stomach bug today... I think it made me a little weak. Overall, a good day. A buddy made a comment in the gym that I looked a lot leaner than usual. This routine with the combination of the cardio is working well. I know that I am a lot stronger than this, but in the manner it's really hard.

RE: Logan's Journal (Weapon X)

Tue, 24 May 2005 18:49:03 GMT

Legs-5/24/05

Squats-*135x5,*185x5,*225x5,(275)5x5... go up 10
Standing Leg Curl-(50)3x10... go up 5
Seated Calf Raises-*2x10,(2.35)3x10... go up 5
Standing Calf Raises-(280)3x10... go up 10

Good workout. Was in a nice zone for squats. Worked in with a guy who was using about 40lbs more than me, but I was going about 6-8 inches lower. He was telling me that I should go heavier, but I am trying to stick to the game plan. Allthough I am still not really strugling with the last set and reps. All of these were performed deep without a spot. Good, good overall workout. The evil day Thursdau, the mighty Back!!!!! Yeaaaa!!!!! Dizzyness here I come for Deadlifts!!!!!!

RE: Logan's Journal (Weapon X)

Mon, 23 May 2005 17:20:59 GMT

Chest/Biceps-5/23/05

Flat Bench-*95x5,*135x5,*165x5,(210)5x5
Incline Bench-*95x5,(160)5x5
Alternate DB Curl-*20x10,(40)2x10
Alternate DB Hammer Curl-(40)2x10

Good workout, flew solo today. The pressing stuff felt really, really easy. I think after a week my body has already gotten used to doing the 5x5 for chest. Next week I will go up another 5 lbs on everything, but it's tempting to just jump up a good twenty pounds on everything. I am hoping my patience will pay off, because these small jumps seem to be working good. Biceps were short and sweet today, around 15 or so minutes. I do feel kind of like a woose working with this light weight, but again.... trying to be patient. The whole starting off small almost feels like I am giving my body a break as well from the usual going to falure al the time. Squats tommorow, woohoooo!!!!!