My Training Log

SmallButGettingThere · 06-09-2005, 04:07 AM

So i've started the great crusade of taking my body flom flab to fab or atleast I think that's the saying. So here is my cut so you know and i'll update everyday that I get back from gym.
My Cut is Day 1 Chest and triceps
Day 2 Back and biceps and forearms
Day 3 Legs and shoulders
Day 4 is day off
and then repeat so now you know that I'll show my workout. I did my back and biceps today.
Deadlifts: 135-10reps, 155-8reps, 205-6reps, 225-4reps
Lever Bent Over Row: 70-10 reps, 90-8 reps, 110-6 reps, 130-reps
Lat Pulldowns Wide Grip: 110-10 reps, 120-8 reps, 130-6 reps, 140-4 reps
Seated Back Rows: 120-10 reps, 130-8 reps, 140-6 reps, 150-4 reps
Low Back Extension Machine: 380 for 25 reps for 3 sets
Curl Super set: 45-6reps-30-4reps, 45-5reps-30-reps, 45-2reps-30-8 reps
Barbell Curl: 65-10 reps, 75-8 reps, 85-6 reps
Preacher Curl Machine: 60-10 reps, 70-8 reps, 80-6 reps, 90-4 reps
Isolated Cable Curls: 50-10 reps, 60- 8 reps, 70-6 reps, 80-4 reps
Always abs before and 30 minutes of Running after. I took 25 grams of protein before and after in a shake and 5 grams of creatine before and after. I noticed the creatine gives me a lot of strength when I take it before and also makes cardio a lot easier. Will update after back from gym tomorrow any feedback is alright even if negative. Sorry i'm not heavy weight like you guys.

SmallButGettingThere · 06-09-2005, 04:09 AM

correction in Lever Bent Over Row It was 70-10 reps, 80-8 reps, 90-6 reps, 100-4 reps sorry added a little funny.

SmallButGettingThere · 06-10-2005, 12:24 AM

Squats 135x10, 185x8, 235x8, 275x6
Hack Squat 90x10, 135x8, 180x6, 225x4
Leg Press 90x10, 180x8, 270x6, 360x4
Leg Extensions 100x10, 110x8, 120x6, 130x4
Sitting Hamstring Curl 180x10, 200x8, 220x6, 240x4
Lying Hamstring Curl 55x10, 70x8, 85x6, 100x4
Sitting Calves Raises 90x20, 115x20, 135x20, 160x20
Leg Press Calf Raises 90x20, 180x20, 270x20, 360x20
Standing Calf Raises 300x20, 340x20, 380x20, 400x20
Dumbell Shoulder Press 40x10, 45x8, 50x6, 55x4
Standing Shoulder Rows 65x10, 75x8, 85x6, 95x6, 105x4
Frontal Raises 15x10, 20x8, 25x6, 30x4
Lateral Raises 10x10, 15x8, 20x6, 25x4
Cable Shrugs Front and Back 150x10, 160x8, 170x6, 180x4
Front Shrugs with Barbell 135x10, 155x8, 195x6, 225x4
Cardio Off For the Day

SmallButGettingThere · 06-10-2005, 10:31 PM

90 minutes on bike for 11.7 miles

SmallButGettingThere · 06-11-2005, 02:03 AM

but wait there's more. 20 minutes walking on treadmill like 75 calories and then 20 minutes of abs.

pumpingiron · 06-11-2005, 03:47 AM

What's your current workout schedule? Those are some super high volume training sessions. I would be overtraining in no time if doing that.

SmallButGettingThere · 06-11-2005, 12:37 PM

I go 6 day's a week. 3 days in a row then a day off then 3 days a row day off and I try to do cardio 4-5 days a week. Yesterday I just had a lot of energy don't know why. Today's chest and triceps and I sitll feel like I have a lot of energy :)

pumpingiron · 06-11-2005, 02:01 PM

That's normal... But in about a month or two u will beginning to feel fatiqued, tired and suffering from insomnia plus getting weaker. :) But maybe not, you just might have genetics like Arnold or Ronnie. Good luck anyways

SmallButGettingThere · 06-11-2005, 05:06 PM

I think I have genetics cause i've been doing it for like 3 months it's been my cycle. If I ever get extra tired I take an extra day off and it helps but if i'm not tired i just keep going. Thnx by the ways for encouragement.

SmallButGettingThere · 06-11-2005, 05:11 PM

30 Minute Bike Ride to Gym*distance unknown*
10 minutes of abs
Inclined Bench Press 125x10, 135x8, 145x6, 155x4
Flat Bench Press 145x10, 155x8, 165x6, 175x4
Machine Decline Press 100x10, 140x8, 150x6, 160x4
Inclined Dumbell Fly 35x10, 40x8, 45x6
Flat Dumbell FLy 35x10, 40x8, 45x6
Declined Cable Fly 50x10, 60x8, 70x6
Skull Crushers With Olympic Curl Bar 45x10, 55x8, 65x6, 75x4
Closed Grip Bench Press 95x10, 105x5, 105x5, 115x4
Dumbell Kickbacks 10x10, 15x8, 20x6, 25x4
Cable Reverse Kickbacks 30x10, 35x8, 35x6, 40x4
Tricep Pulldowns 50x10, 60x8, 70x6, 80x4
30 Minute Bike Ride Home*distance unknown*

big D · 06-11-2005, 07:06 PM

solid routine dude, good job! looks like you're doing all the right exercises

SmallButGettingThere · 06-11-2005, 08:04 PM

thnx man. I wont be happy till the 6 pack is there though.

SmallButGettingThere · 06-12-2005, 02:08 AM

Bike ride to gym was 4.6 miles each way totalling 9.2 miles for today and 20.5 miles in last 2 days. Doing another 9.2 tomorrow also for ride to gym.

philosopher · 06-12-2005, 06:32 AM

Quote:

Originally Posted by SmallButGettingThere

Bike ride to gym was 4.6 miles each way totalling 9.2 miles for today and 20.5 miles in last 2 days. Doing another 9.2 tomorrow also for ride to gym.

SmallButGettingThere · 06-12-2005, 01:30 PM

what's that supposed to mean?

SmallButGettingThere · 06-12-2005, 07:42 PM

stomach is bugging me and haven't work up all day. Took the day off for rest.

imthirtyse7en · 06-12-2005, 09:57 PM

your volume is insane i would seriously look into dropping the amount of sets to 9 to 12. as far as the cardio if you really want to loose bodyfat while maximizing your performance in the weight room i would do 45 to and hour one the tredmill or whatever else first thing in the morning on an empty stomach, that way your body uses stored bodyfat rather than carbs or fat that you consume through the day. i would also suggest you take some time between cardio and weights, and if you do decide to do both in one session do the weights first and cardio after. but hey thats just me if everything is working out well keep doing what your doing best the luck to ya man!

SmallButGettingThere · 06-13-2005, 02:05 AM

The ride to my gym is all downhill so it's really not that much cardo I mean takes me 20 to ride there 45 to ride back the 20 just warms me up. As for cardio in the morning I really have no time unless I work up at 6 and it's hard for me to fit workout in as is. Thnx for the luck man and same for you.

philosopher · 06-13-2005, 03:27 AM

Quote:

Originally Posted by SmallButGettingThere

what's that supposed to mean?

a damn lot cardio

pumpingiron · 06-13-2005, 04:44 AM

Quote:

Originally Posted by imthirtyse7en

your volume is insane i would seriously look into dropping the amount of sets to 9 to 12. as far as the cardio if you really want to loose bodyfat while maximizing your performance in the weight room i would do 45 to and hour one the tredmill or whatever else first thing in the morning on an empty stomach, that way your body uses stored bodyfat rather than carbs or fat that you consume through the day. i would also suggest you take some time between cardio and weights, and if you do decide to do both in one session do the weights first and cardio after. but hey thats just me if everything is working out well keep doing what your doing best the luck to ya man!

Exactly... Less is more IMO.

SmallButGettingThere · 06-13-2005, 11:40 AM

what's IMO mean?

imthirtyse7en · 06-13-2005, 12:23 PM

in my opinion

SmallButGettingThere · 06-13-2005, 10:35 PM

Deadlifts: 135-10reps, 185-8reps, 205-6reps, 225-4reps
Lever Bent Over Row: 70-10 reps, 80-8 reps, 90-6 reps, 100-reps
Lat Pulldowns Wide Grip: 110-10 reps, 120-8 reps, 130-6 reps, 140-4 reps
Seated Back Rows: 120-10 reps, 130-8 reps, 140-6 reps, 150-4 reps
Hi-Row Pulldown: 140-10reps, 160-8reps, 180-6reps, 230 4 reps
Dumbell Pullover: 55-10 reps
Curl Super set: 45-7reps-30-3reps, 45-5reps-30-5reps, 45-4reps-30-6 reps
Barbell Curl: 65-10 reps, 75-8 reps, 85-6 reps, 95-4 reps
Preacher Curl Machine: 60-10 reps, 70-8 reps, 80-6 reps, 90-4 reps
Isolated Cable Curls: 50-10 reps, 60- 8 reps
Took today off for cardio still feeling little weak. As you can see i'm creature of habit. If feeling better i will really hit cardio hard to make up for 2 lost day.s

philosopher · 06-14-2005, 08:19 AM

Quote:

Originally Posted by SmallButGettingThere

lol i'm an idiot

tell us something we don't know

SmallButGettingThere · 06-14-2005, 12:45 PM

hey hey hey now your supposed to be in here to offer me advice or say gj what's with that :lol:

philosopher · 06-14-2005, 04:38 PM

just joking

SmallButGettingThere · 06-14-2005, 04:50 PM

that dancing guy is cool

SmallButGettingThere · 06-14-2005, 08:40 PM

Squats 135x10, 185x8, 235x6, 275x2*almost fell over*
Hack Squat 90x10, 135x8, 180x6, 225x4
Leg Press 90x10, 180x8, 270x6, 360x2*hurt like hell*
Leg Extensions 100x10, 110x8, 120x6, 130x4
Sitting Hamstring Curl 200x10, 210x8, 220x6, 230x4
Lying Hamstring Curl 55x10, 70x8, 85x6, 100x4
Sitting Calves Raises 90x20, 115x20, 135x20, 160x20
Leg Press Calf Raises 90x20, 180x20, 270x20, 360x20
Standing Calf Raises 300x20, 340x20, 380x20, 400x20
Dumbell Shoulder Press 40x10, 45x8, 50x6, 55x4
Standing Shoulder Rows 75x10, 85x8, 95x6, 105x4
Frontal Raises 15x10, 20x8, 25x6, 30x4
Lateral Raises 10x10, 15x8, 20x6, 25x4
Cable Shrugs Front and Back 150x20-3 sets front and back
Front Shrugs with Barbell 135x10, 185x8, 225x6
Cardio gonna do a 3 mile jog tonight

philosopher · 06-15-2005, 06:30 AM

Quote:

Originally Posted by SmallButGettingThere

that dancing guy is cool

mc hammer- don't stop hammer time

SmallButGettingThere · 06-15-2005, 09:29 AM

oh forgot to wire I did 30 minutes of running last night