A LIfter's Iron Log...

[ghettostudmuffin]

8-21-05
7:30 PM

Bodyweight 186.6 lbs

Strength felt GOOD compared to when I was eating 2300-2400 calories a day or even 2700-2800.

I've been eating at this calorie level (3600-3800) for the last several days and have gained probably a quarter or half pound of bodyweight lol. It's obvious that since I am VERY active that I was eating way too low calories. People say that I'm looking leaner. Could be. I figure I burn around 4000 calories a day easy with my exercising and job.

Today's workout:

Bench press 135x6 felt pretty good and lighter than the last time I wamred up on it. GOOD SIGN.

160x5, 165x5, 170x5, 175x5, 180x5, 185x5, the last set was tough, but good. At least I'm repping my bodyweight right now. My strength dropped so low for a minute there that 160lbs felt really heavy. Another good sign I was not eating enough.

135x19. Just repped it out after a 5 minute rest. Not bad considering my best is like 27 reps when I was 225-230lbs.

Dumbell Shrug 90's x14-15, used wrist wraps
Dumbell Farmer's walk 110'sx walked till my traps couldn't take it any more. used wrist wraps
Barbell Shrug 205x19, wrist wraps, I'm trying to work my traps, not my grip
Close-grip fast shrugs 95x25-30
Cable flyes 45x14
Incline windmill situps 1x5 regular and 10 windmills

That was it. A good workout. Going to jot down my new workout schedule later tonight.

 

[ghettostudmuffin]

8-21-05

I want to kind of cross-train and develope my body in multiple ways so that it is capable of doing a wide range of activities well. Also I want it to look good and be muscular and strong.

Areas I'm focusing on are strength training/bodybuilding, sprinting, indoor rock climbing/bouldering.

Going for a 2on/1off/2on/1off/2on/1off, 2on/1off, then repeat kind of routine.

day1
chest and traps
bench press alternate between 5x5 and 10x3
1 set DB bench, 1 set Incline BB bench, 1 set flyes, rep range 6-10
Windmill Incline Situps 1x10 weighted

day2
deadlifts, alternate between 3x6,8,10 DB stiff-legged and Barbell Deadlift 5x5 pyramid
track sprints alternate 10x40 and sprint ladder 1x10-1x100

day3
Indoor rock climbing/bouldering 1 hour, 1x3-6 set wide weighted pullups, 1x3-6 set weighted chinups

day4
REST

day5
Dip Walks 1xmax reps, work up to 1x21, Gironda dips 1xmax reps, work up to BW+45 or more
Seated DB press 1x6-10
Tricep exercise 1x6-10
One-arm DB lateral 1x6-10
tricep exercise 1x6-10
Bent or rear laterals 1x6-10
tricep exercise 1x6-10
windmill Incline situps 1x10 weighted

day6
Leg workout
BB full squat 5x5 pyramid
Glute/Ham Raise-BW+ 1x5-8, 1x bodyweight rep max
Alternate 45 degree Leg Press and Super Leg Press 1x10-15
Lying Leg Curl 3x8-12
CAlf Raise 3x5-15

day7
rock climbing 1 hour,1 set campus board, weighted pullups and chinups

day8
REST

day9
chest traps repeat

day10
deadlifts and sprints

day11
rock climbing etc etc....

It's kind of a mish-mash with ALOT of stuff going on, but I think it will work. Legs get hit with some form of major exercise every 4th day and upperbody pressing and pulling each get hit every 4th day too.

 

[H_T_]

nice to see you are still busting your ass, relax and smell the roses a bit....

 

[ghettostudmuffin]

8-26-05

PRevious workouts I did:

DB stiff-legged deadlift 105's x7
Dip walks- BW+10lbs 1x5.75 reps
Pullup BW+15lbs 1x7
chinup BW+15lbs 1x6

Today's workout:

Barbell Full Squat 135x3, 145x1, 155x1, 165x1, 175x1, 185x1
Glute/Ham Raise-BW only 1x11
Leg press 360x15
Lying Leg Curl 90x12, 80x5-70x5=1 set

Stair sprints at track 4 quick steps and 4 double stairs

 

[anotherbutters]

Dip walks- BW+10lbs 1x5.75 reps

How can you do 5.75 reps?

 

[ghettostudmuffin]

Well I just barely couldn;t lock out the 6th rep, but it was close so I call it a 3/4 rep.

 

[ghettostudmuffin]

8-27-05

Indoor rock climbing/bouldering 1 hour 15 minutes, climbed pretty good and felt strong. My grip and finger strength more than anything is holding me back from doing harder climbs. My core strength and pulling power are doing excellent.

Pullup BW+20lbs 1x7
Chinup BW+20lbs 1x7
Straight leg raise to parallel, then knee up to bar 1x3

 

[ghettostudmuffin]

Current Diet:

breakfast
1/2 cup oatmeal
1 cup 2% milk
10 egg whites, 2 whole
1 cup berries

snack
1 scoop pro-complex
2 cup 2% milk
1 tbsp flax oil

lunch
2 slice multi-grain bread
1 can tuna
1 orange

snack
1 scoop pro-complex
1 apple
1 tbsp fish oil
1 scoop L-glutamine and 1 scoop creatine

Post-workout
1 serving cytogainer
1 scoop L-glutamine

dinner
1 chicken breast
dipping sauce
1 tbsp fish oil
2 potatoes

snack
1 apple
1 cup cottage cheese
1 tbsp almond butter

Calories per day
3450

protein 280 carbohydrate 355 fat 105

Foods eaten:

carbs=oatmeal, berries, milk, multi-grain bread, orange, apple, cytogainer, potatoes, cottage cheese

proteins=milk, eggs, pro-complex powder and cytogainer, tuna, chicken, cottage cheese

fats=eggs, milk, flax oil, fish oil, tuna, cottage cheese, almond butter


I will eat this exact meal plan every day for 1 month(except cheat day every 2 weeks) and then access physical definition, bodyweight and fat%, measurements, strength and muscle gains and overall level of performance and adjust up or down accordingly based on goal of slow fat loss and muscle maintenance or possible buildup.

 

[ghettostudmuffin]

8-28-05

Current workout plan:

day1
chest/rear delts

bench press 5x5 pyramid
DB bench 1x5-8
Incline BB bench 1x5-8
Cable FLye 1x8-12
bent-laterals 3x8-12

day2
lowerback/traps

DB stiff-legged deadlift 5x5 pyramid
DB or BB shrugs 3x10-15
track sprints 10x

day3
climbing

1 hour bouldering
1 set weighted pullup and chinup
1 set leg raise to knee up to bar

day4
REST

day5
delts/triceps

weighted dip walks 1x5
vince gironda dips 1x5-8
Seated DB press 3x5-8
DB laterals 3x6-10
Skullcrusher 1x6-10
weighted bench dips 1x8-12
overhead bar dips 1xmax rep

day6
legs

squat 5x5 pyramid
Glute/Ham Raise BW+ 1x6-10
Leg press 1x10-15
Leg curl 2x6-10
stair sprints-5 double step and 5 quick step

day 7
climbing

1 hour bouldering
1 set weighted pullup and chinup
1 set leg raise to knee up to bar

day8
REST

day9
REPEAT

 

[ghettostudmuffin]

8-29-05

Chest/Rear delts

Barbell Bench 135x5, 155x5, 165x5, 175x5, 190x5
DB bench 57.5's 1x8, 60's 1x6
BB incline Bench 135x7
Cable Flye 50x10-12
Cable rear flye 2x12

Good workout. Felt fairly strong.