[mindstar]

Hey everyone, I love this idea of a log section...it's really inspiring and it seems like a great tool to keep me honest.

A bit of background about me:

5'11, 210, about 15% by my Tanita scale. If I can grow some balls, maybe I'll post a pic of my phosphorescent self. Training about 12 years, natural.

I just had my ACL replaced in my left knee last March, so my legs days are a work in progress...I'm on a 3 day split right now, and focussing on cutting with cardio and diet.


Here was last weeks workouts:

Monday-Legs
Squats 135x12
185x8
205x8
225x8
235x7
SLDL 135x12
185x8
185x8
185x8
Seated calf raises 90x20
135x20
135x20

Still working on getting my heels flat for below parrallel squats, currently I have 5lb plates under each heel. Knee feels pretty stable, but I'm always a bit hesitant.

This was my first ever session of SLDL, so I was focussing on form. They took the graft for my knee from my left hammy and I've re-torn it since, so I'm weak all arround in my legs.

Wednesday- Push

Inc Bench 135x12
185x8
225x8
245x8
260x8
Sh Flyes 25x12
35x8
35x8
35x8
Dips x12
45x8
45x8
70x6
Skull Crsh 75x12
95x7
95x8

Friday-Pull

Wide Lat pulls 150x12
180x8
190x8
190x8
200x7
Seated rows 200x11
220x8
220x7
230x7
Alt DB curls 35x12
45x8
50x6
Rev Curl 45x12 Behind the back Curl 45x20
65x8 65x15
75x6 75x10
Rev Pec dec 125x12
135x8
145x8


That's it so far...the cutting diet and the cardio make it hard to keep increasing the weights/reps, but i'm ok with it. I'm cutting up really slowly, but I'm worried about muscle mass loss, so that's the plan anyways. The ultime goal, for now, is 215 @ 8%. It's a ways off, but I can see it in the distance.

[billy d]

good numbers..keep em' comin'

[mindstar]

thanks man, I'm not as strong as I was before all the drama with my knee, but I'll get it back.

[Q80_MuscleHed]

a very good start for log bro .. looking foward to see more in the future

[Rocky]

Looks good man! Glad to see you're taking it steady! It'll come! Keep up the good work, and I look forward to seeing your progress!

[mindstar]

Thanks guys...my eventual goal is 215 @ 8%. I figure I have a lot of room in my legs for some serious weight and would like some mass in my chest as well. The current project is 10% and then a bulker.

[MaKaVeLi]

12 years training! I'm sure you have a lot of experience to show around...anywayz your lifts are looking good considering your probs with knee, keep it up!

[mindstar]

OK...legs day. They are tiny, and stupidly long, but they're coming along. I hate how small and weak they are so much that it really motivates me to push until I almost vomit. Great workout, but not good enough yet.

208lbs in gym clothes today.

Squats:
135x12
185x8
225x8
225x8
245x7 This last rep almost killed me...it was a punishment rep.

SLDL
135x12
205x8
205x8
205x8 I'm not feeling these as much in my hammy's as I'd like, I know my back is stronger than this, but I'm really trying to learn the form. Anyone with any tips would be great.

Standing single leg calves
x20
20x20
20x20
20x20

I finished with some single leg extensions which I didn't reccord and 20 mins stairmaster.

The workout kicked my ass evn if my #'s are embarassing. I just want to squat more than I bench for crying out loud...

[TrueOutlaw]

Good work bro keep it up

[Rocky]

My legs are a weak point too. I'm trying to bring them up - it'll come! Nothing wrong with those numbers man. With regard to SLDL's - I use them as my main ham exercise too. I just concentrate on looking straight ahead with my knees unlocked and back slightly arched throughout the whole movement (until I straighten up at the top again) and lower the bar down slowly until I feel a real good stretch in my hams then pull the bar up. If you can't get the stretch before the discs hit the floor, try standing on a bench (careful though) or on a step-up box - might make the difference! Hope that might help!

[mindstar]

thanks man...i may try the box idea, though i'm gonna have to be careful not to bail :)

[mindstar]

Push day today...felt good, even if a rep or two was off for me. I'm more fatigued today than I was last week from working out, so that is a plus I think.

BW-209 (I went to a wine and oyster fest yesterday...first booze since last year and about 16 oysters...mmm...living protein baby!)

Incline BP
135x12
185x12
225x8
245x8
260x8

Sh Flyes
25x12
35x8
35x8
40x7 (that was some sloppy form though...)

Dips
x12
45x8
45x7
70x4 plus 2 negatives (I lost some reps here from last week, but I'm ok with it)

Skull Crushers
75x12
95x6 (no spot...almost broke my nose...lol)
95x8 (ugly...my tris are fried)

I then did some cable crossovers, with a flex against the tension for 5 seconds per rep...I use these to harden up a bit, I tend to use real light weight and concentrate on TUT rather than reps...

I'm shit tired now.

[MaKaVeLi]

nice lifts on the incline man... oh yeah TUT is some good shit once in a while!