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  1. #1
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    adida's 1st log...
    here's my attempt at a log..i'll keep it up as long as i can...my numbers aren't too great right now..i've had a slump in my training..about 3 months were maybe i went to the gym once every 2 weeks or so..and just dinked around..last week i maxed out my flat bench at 230'ish..so i'll use that as a starting point for chest day.
    11 nov 05
    MY LOG
    DAY 1 WO1
    CHEST
    wu bb flat bench: 115 x 12/115 x 12
    FlatBench: 220 x 4/ 220x 3/220 x 3 (struggled a lil but got it)
    inc DB press: 60 x 8/ 60 x 6 ½ ( smoked should have rested a lil longer)
    planned on inc cable flies but they were all taken on a fri???
    so I did inc DB fly: 20 x 10/ 27.5 x 10 (may go for 25 for the 1st one an second next time)

    TRI
    Dips: bwt x 7/ bwt x 4 (need to work on these…arms were shakie.)
    Power rack Rev Bench press: 135 x 6/ 135 x 6
    Rope pull downs: 70 x 8/ 100 x 8 ( tri’s are strong may go for 90 both sets next time)

    CALVES
    Seated DB calf raises: 50 x 20/ 80 x 20/ 80 x 20 ( thinking about doing 85 to 90 next go around)

    Cardio:
    Did tredmill: 10 min w/u 101 cals
    Cycle at end of WO: palnned on 20 min, did 10 min…96 cals (exausted by this time)

    Felt strong in the gym…ate enough all day..got in over 200 grams pro, under 180 grams carbs, a lil over 70 grams fat…
    Last edited by adidamps2; 11-15-2005 at 11:25 AM.

  2. #2
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    12 nov 05
    DAY 2 WO1
    BACK (actually my lats and traps are sore from yesterdays WO)
    Standing supported t-bar row – 45 x 12, - 2 sets, 90 x 7, 90 x 6
    Rev. close grip PD – 80 x 12 – 2 sets
    Bent over 1 arm row – 55 x 10, 55 x 8
    Hypers – bwt x 12 – 2 sets

    SHOULDERS (shoulders still fell kinda smoked from yesterdays WO)
    Smith mach. Military press – 135 x 8 – 2 sets
    Db press – 30 x 12, 30 x 10 ½
    Rear cable lateral raises – 10 x 15 – 2 sets

    BI’S
    5 – 10 – 20 (super sets)
    Rev. e-z bar curls – 70 x 5, 75 x 3 ish
    Inc. DB curls – 25 x 10, 25 x 5/20 x 5 ( had to drop wt mid stride bi’s smoked here on this super set)
    Standing alt curl – 10 x 20 – 2 sets

    Cardio:
    Tredmill – 10 min 111 cals
    Seated cycle – 10 min 80 cals ( again smoked by time I got to the 20 min cardio part)

    Diet: cheat day – not planned but hey what the hell…ate out for breakfast and had pizza for dinner..i figure I had over 200 g protein and over 300 g carbs and unsure of fat intake…

  3. #3
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    13 nov 05
    DAY3 WO1
    LEGS

    Rasied heel squats – 135 x 15, 135 x 12, 155 x 10 – 2 sets

    Hack sqt – unsure of wt here..i used two 35’s plus the sled – 70 x 15 – 2 sets (had too force out the last few)

    SLDL – 90 x 15 – 2 sets

    Seated leg curls – 95 – 12 – 2 sets

    CALVES
    Smith mach standing calf raises – 135 x 15 – 3 sets

    Cardio:
    Cycle: 10 min 100 cals
    Cycle: 10 min 79 cals ( legs smoked calves sore..feels good)

    Diet did good, took in over 230 g protein, 200 g cardio, and over 90 g fat…could have cleaned it up more, but I felt good and I’m sure I needed the carb’s after all my WO’s.

    Now its 2 days rest b4 I start again.
    Last edited by adidamps2; 11-17-2005 at 01:30 PM.

  4. #4
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    14 nov 05
    diet looking good (although i find my self extremely hungry, more than normal)
    protien - 231g
    carbs - 104g
    fiber - 16g
    fat - 115g

    15 nov 05
    pro - 246
    carbs - 313
    fiber - 27
    fat - 162
    Last edited by adidamps2; 11-16-2005 at 12:29 PM.

  5. #5
    Senior Member tman55's Avatar
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    Glad to see your journal here. Keep it up.

  6. #6
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    TMAN55 tyhanks a lot..i thought about doin this for a while..i'm glad i have ..

  7. #7
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    couple of point if i may.

    shoulders the day after bench is not a good idea.

    squat with your feet on the floor.

    thanks for posting your jouranl, keep it updated and read some of the other ones for training ideas.

  8. #8
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    Quote Originally Posted by pullinbig
    couple of point if i may.

    shoulders the day after bench is not a good idea.

    squat with your feet on the floor.

    thanks for posting your jouranl, keep it updated and read some of the other ones for training ideas.
    PB i'm all ears man?
    i understand shoulders after bench day not good..plus i found out real quick..lookin at my routine when would suggest shoulders?

    ok..feet on the floor..although i thought raised heel squats were good for out side quad development/sweep...or am i wrong here?

    thanks PB

  9. #9
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    16 nov 05
    Wo2
    day 1

    BACK
    DL:
    115 x 2 – 2sets
    185 x 6
    205 x 6
    225 x 3 (need to work on form …. I know I didn’t sat myself right)

    LOW CABLE ROW:
    100 x 8
    110 x 8 (need to add another set of theses)

    SUPINE ROW (upside down push up):
    Bwt x 10
    Bwt x 6 ½

    CHIN UP: (need to RALLY work on these..poor form and strength in this…)
    200lb assist x 8
    180lb asst x 6

    SHOULDERS
    BEHIND NECK PRESS:
    95 x 15 – 2 sets
    115 x 8
    135 x 8
    185 x 3

    ARNNIE PRESS:
    45 x 2 – 2 sets

    BB SHRUG:
    185 x 8
    205 x 8
    225 x 4 – 2 sets

    BI’S
    BB CURL:
    Bar (45lbs) x 12 – 2 sets
    75 x 4 – 2 sets

    Down the rack:
    Started with 37.5 lbs - 5 lbs did at least 3-4 reps per wt.

    STANDING ALTERNATING CURLS:
    10 x 40 ea arm

    Cardio stairmaster 10 min 110 cals

    Diet good..over 200g pro, close to 300g carbs and over 80g fat…
    It felt like I didn’t do enough in the gym today…I may through in a few more sets on some exercises or add one more back exercise….although my back and traps are really sore today as I write this..

  10. #10
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    i do shoulders on chest day once per week. nothing crazy just some band stuff.

    full range squats gonna give you plenty of leg growth. dont worry about isolating too much and just hit the heavy compound movements for now. you'll grow as your strength increases.

  11. #11
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    thanks PB...

  12. #12
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    17 NOV 05
    Wo2
    Day 2

    LEGS
    LEG PRESS:
    90 x 15 – 2 sets
    180 x 8 (too easy)
    360 x 8
    450 x 8 (threw this one due to the fact I didn’t feel like I hit my legs hard enough yet.)

    SINGLE LEG PRESS:
    180 x 8 – 2 sets (much more difficult)

    ROMAIN DL:
    95 x 12 – 2 sets
    115 x 8
    115 x 10 (got some wind back)

    LYING LEG CURLS:
    50 x 15 – 2 sets

    CALVES
    SEATED MACH. CALF RAISES:
    90 x 14
    90 x 12

    Cardio:
    10 min stryder 147 cals
    20 min cycle 176 cals

    Diet did good, got in my protein and carbs and a good amount of fat. Felt good in the gym, I feel like I hit my legs harder most of the time than anything else?

  13. #13
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    WO2
    Day 3

    CHEST
    DB press
    30 x 15 – 2 sets
    60 x 8 – 2 sets
    80 x 5 (I think I could have went heavier)

    Decline DB press (difficult to do w/o a spotter but I managed)
    55 x 10
    55 x 8

    Standing low cable fly
    25 x 15 – 2 sets

    Pullovers
    50 x 10 – 2 sets (1st time I did these, lots of stretching in tri’s and outer chest area)

    TRI’S
    CG Bench Press
    135 x 8 – 2 sets (feel it more in wrists than tri’s)

    Skull crushers
    45 x 10
    65 x 8
    65 x 6

    Cable lying tri extension
    40 x 15 – 2 sets

    Cardio
    10 min Stryder 144 cals
    20 min cycle 174 cals

    Felt good in the gym… Lost track of diet…more than sure I got in over 200 g of pro and unsure of carbs and fat content though…

  14. #14
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    looks good.

  15. #15
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    thanks PB...
    hey PB is there a differnt way to CG Bench press to take some of the pressure off of your wrists? or should i get wrist straps for this?

  16. #16
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    dont grip too narrow, hands about shoulder width.

  17. #17
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    yea PB thats about were i lift..palm on the rough area and thumb rides along the smooth section on the bar..thats shoulder width for me...i keep my elbows tight to my sides and lower till the bar hits my sternum area. i'm looking into too some wrist straps but i see you already responded to that..are the ones i picked any good or are they too short?

  18. #18
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    as long as they are 20" or more they are fine. normally they come in 12, 20 and 36".

    if its no listed jes email/call them and ask.

  19. #19
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    thanks PB...i'll check in on that..again thanks for all the help

  20. #20
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    Wo3
    Day 1 22 nov 05

    Legs
    SQUATS
    135 x 15
    155 x 15
    225 x 8
    275 x 3 (tuff to go this hvy after not hitting squats hvy for several months)
    295 x 2 (thought my legs were gonna crumble under me )
    225 x 6
    135 x 12
    I think I’m gonna invest in a support belt

    Db static rear lunges
    25lb db x 10
    25lb db x 6 (brutal after squats)

    Seated leg curls
    90 x 15
    110 x 12
    50 x 12 single leg ea.

    Seated db calf raises
    80 x 20
    80 x 30
    80 x 30 (fried by this point)

    Cardio 10 min stryder 139 cals
    Didn’t do cool down cardio wore out from legs…
    Still putting together my diet for the rest of today…doin good so far but turkey day is coming up and I know its gonna screw it all up…

  21. #21
    Junior Bodybuilder Powerathlete's Avatar
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    Nice to see another log here. Keep it up!!

  22. #22
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    thanks Power...i plan on it

  23. #23
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    unfortunetly i wont be able to hit the gym again till' the 27th due to my schedual and turkey day...but i'll make up for it when i get back in the gym....

  24. #24
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    Wo3
    Day2
    28 November 2005

    Chest
    5-10-20 took 2 min breaks between each super set
    Flat bench (my bench was shitty today…felt good goin into the gym but my bench was horrible)
    215x3 205x2 185x5
    Inc db press
    55x10 55x8 55x1(couldn’t get it up…lol)
    Standing low cable fly
    30x12/20x8 20x20 10x20

    Tri
    Rev grip press down
    80x20
    120x8
    140x6 (whole stack)

    Lying db supine press
    20x12—2 sets

    Cybex tri extention
    50x15
    70x12

    Shoulders
    SM upright rowe
    115x10
    115x8

    Side lat cable raises
    15x15—2 sets

    Inc face down db rear lat raise
    15x8
    10x8

    Inc plate raises
    35x10—2 sets

    Cardio
    Cycle 10 min 95cal
    Stryder 10 min 130 cals straight to cycle 10 min 91 cals

    it felt good to be back in the gym after several days off....
    I think my lack of bench may have to do with how horrible my diet has been lately—or the fact that I didn’t wear my hat today…I’m not sure which—but I felt like a lil girl getting crushed under 205lb’s..oh well next week I’ll make up for it..

  25. #25
    Senior Member tman55's Avatar
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    Quote Originally Posted by adidamps2
    Wo3
    Day2
    28 November 2005

    Chest
    5-10-20 took 2 min breaks between each super set
    Flat bench (my bench was shitty today…felt good goin into the gym but my bench was horrible)
    215x3 205x2 185x5
    Inc db press
    55x10 55x8 55x1(couldn’t get it up…lol)
    Standing low cable fly
    30x12/20x8 20x20 10x20

    Tri
    Rev grip press down
    80x20
    120x8
    140x6 (whole stack)

    Lying db supine press
    20x12—2 sets

    Cybex tri extention
    50x15
    70x12

    Shoulders
    SM upright rowe
    115x10
    115x8

    Side lat cable raises
    15x15—2 sets

    Inc face down db rear lat raise
    15x8
    10x8

    Inc plate raises
    35x10—2 sets

    Cardio
    Cycle 10 min 95cal
    Stryder 10 min 130 cals straight to cycle 10 min 91 cals

    it felt good to be back in the gym after several days off....
    I think my lack of bench may have to do with how horrible my diet has been lately—or the fact that I didn’t wear my hat today…I’m not sure which—but I felt like a lil girl getting crushed under 205lb’s..oh well next week I’ll make up for it..

    good job. keep it going!

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