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Grub's Training Journal

So I was sick the past week and didn't get in the gym for much of any relevant training just some light stuff to keep my self from going insane.
Today was my first work out back lifting hard and I went with my friend who had invited me to work out chest with him.

Tuesday October 20th

Bench Press
135 warm up
185 warm up
225 14
245 10
275 4
(Was gassed hadn't been able to lift in a month do to a shoulder injury and broken foot but I was surprised at what I was still able to do)

Incline Barbell Press
185 10
225 4
135 20

Flat Flyes
50x12
55x12
50x10

Finished off with one set of Dips and was exhausted. Wasn't pleased with my work out but it was great to be back in there throwing around the weights. Can't weight for a couple weeks time when I'm back in there throwing it around hard like I know I can and love to do.
 
Thanks to the subscribers!
Worked out my back and ended with 22 minutes on the eliptical because that's where all the hot sorority sluts were working out, lol.

Deadlifts
135 warm up
225 10
315 4
345 2
Wow, hadn't done those in awhile stopped before my last set

Pulldowns
130 12
140 10
150 7
110 15

HS GTS Row
110 12
120 10
130 8
This was per arm because the machine had weight stacks for each seperately

HS Didn't get the name of the machine but it was a close grip Pulldown
100 12
110 10
130 8

Now an hour and a half later my back feels hit. Nice little back work out to get those muscle fibers fired up again!
 
Skull Crushers
95 12
115 10
125 8
125 8

Str8t Bar Curl
75 12
95 10
105 8

Hammer Curls
45 12
50 10
55 7
40 12

Tricep Pushdown
120 12
140 12
160 9

35 minutes light eliptical
Sweet potato and good ole chicken time!
 
Friday Oct. 23
Shoulders

Dumbell Press
60 12
70 10
80 7

Upright Rows
95 10
115 8
125 6

Barbell Shrug
225 15
315 10
325 8
345 6

Rear Lateral Raise
25 12
35 12
45 8

Front Raises
25x10 for 3 sets

Forgot to right this in last night. See ya all later off to the cider mill for some cider and donuts! I love the fall.
 
Sat. Oct. 24th
Squat
135 warm up
225 12
275 10
295 8
295 7

Hack Machine
90 12
140 10

Leg Press (plates per side)
3 12
4 12
6 8

Leg Extension (per side)
70 15
100 12
130 10
 
moya said:
good start...
stats?... previous best lifts?... goals?...
Click to expand...
current
6'1 250 I couldn't even guess body fat percentage. Not fat but not as cut as in the past. hmm like Matthew Stafford?

Previous Bests
Bench 335x1
Squat 415x1
Dead lift 430x1
Overhead 225x3

Goals
Weight 225
Height 6'3 lol jp
Bench 400
Squat 495
Deadlift 585
Overhead 250
 
Last edited:
Monday Doin' Work

Bench Press
225 5
245 6
275 4
295 1

Incline Bench Press
185 5
205 5
165 10

Cable Cross Overs
50 15
70 12
90 10
 
Tuesday October 27

Dead lift
135 warm up
225 8
315 5
365 3
385 1

Pull Downs
120 12
140 10
160 6

Dumbell Rows
105 12
115 8

HS GTS Row
100 12
120 10
 
Thurs Oct. 29
Shoulders

Dumb bell Shoulder Press

70 10
80 7
90 2

Shrugs
225 18
315 12
335 9
365 8
365 7

Smith Press (got under it to try because my buddy was working at it and i had never tried it on a smith)
185 8
205 8

Front Raises
25 15
35 12
45 8

Cardio 30 minutes eliptical
 
Sat. Oct. 31
Legs

Squats
225 10
275 8
315 6

Leg Press (plates per side)
5 12
6 12
7 10
8 8

Calf Machine
3 sets at lowest pin, don't recall weight, not heavy for 15 reps

Leg Extensions
145 15
195 12
215 10
 
Thurs. Nov. 5th

Bent Over Barbell Row
185 10
205 10
225 8
245 5

Shoulder Press
60 12
75 10
90 3

Pull Downs
140 12
160 7
170 4
110 8

Cable Rows
200 12
200 12

HTS Row machine
100 12
130 8
140 7
 
ExtraMile said:
what u trainin for bro? what are your stats? how long u been liftin? :)
Click to expand...

Stats are on previous page. Been lifting on and off for 6 years. Been non-stop last year and a half except when I was injured in April and a break in September. Want to have strength advantages in softball, basketball, golf, and football (soccer). I want to see how much I can pull, squat, bench like a powerlifter but have some features of a bodybuilder.
 
Friday November 6

Close Grip Bench
185 10
225 8
245 5

Skull Crushers
115 10
135 3 (fudge!)
125 6

Push Downs
144 12
156 10
168 8
180 6

Straight Bar Curls
65 12
85 10
105 7

Hammers
45 10
55 6

Eliptical 22 minutes avg. 148hr 290cal.
 
Sunday November 8th
Legs

Squats
225 10
315 7
345 4

Leg Press (plates per side)
6 12
7 10
8 10
9 6

Calf Raises
Stack for 3 sets of 18-20

Quad Machine, leg curls
144 12
158 10
170 8
 
Mon Nov. 9th
Chest
Bench Press
225 6
275 5
295 3
315 fail

Incline
225 5
225 4
185 8

Cable Flys
60 12
80 10
90 8

Eliptical 20 minutes
 
Fri. Nov. 13th
Shoulders/Tris/Bis

Military Press
135 10
155 7
175 3

Shoulder Shrugs (hook straps I was trying out)
225 15
315 12
365 10
365 8

Front Raises
35 12
45 8
45 7

Push Downs
130 12
150 10
160 8
120 12

Bar Curls
75 12
95 10
105 8

Tricep Extensions
120 12
130 10
140 7
 
Mon. November 21
Bench Press
230 6
280 5
300 3
240 8

Incline Press
185 10
155 15

Dips
bodyweight +25 10
(same)
bodyweight 12

12 minutes of eliptical trainer
 
I've been lifting but was busy with projects and finals and forgot to keep posting.
Monday December 14
Bench Press
225 6
275 5
295 3
255 8

Incline Smith
225 8
245 3
225 7

Dips
Bodyweight 15,10,9

Flys Machine
130 12
140 10
150 8
 
Super Bowl Eve
Legs
warm ups 225
315 8
315 8
345 6

Leg Press
5 plates 12
6 10
7 10

Calf Raise Machine
190 26
200 25
200 25

Leg extensions
didn't even look where the pin was. 15,12,12

Biceps
Dum bell curls
30 10
40 12
50 10
60 6

Hammer Curls 35degree inclince
35 10
40 8
45 8
 
Monday Feb. 8
Flat Bench
230 6
280 5
320 2
300 3
250 10

INcline
190 10
230 4
230 3
150 15

Fly Machine
130 18
160 15
230 12

Cable flyes
5 10
5 8
 
Tblock1 said:
Bench looks stronger!! What's your 1rm?
Click to expand...

Not sure. I've been training with a buddy and he wants to do a 225 rep out like the NFL combine and max out at the end of the month on consecutive weeks. So I'll know then. After that I think I'm going to train strong man because this gym I started going to is the first time I've been in a place that has all the equipment for that. Stones, logs, tires, military truck, and sled.
 
grubd said:
Not sure. I've been training with a buddy and he wants to do a 225 rep out like the NFL combine and max out at the end of the month on consecutive weeks. So I'll know then. After that I think I'm going to train strong man because this gym I started going to is the first time I've been in a place that has all the equipment for that. Stones, logs, tires, military truck, and sled.
Click to expand...

Nice dude! Sounds fun:evil:
 
2/9/10

16in. rack pull
225 10
320 6
405 2
410 1

Pulldowns
110 12
130 12
160 8
110 15

Barbell rows
160 10
190 10
210 8

Dumbell rows
120 10
125 8
90 15
 
I'm so bad at doing this it looks like I only do chest and back. I'll do better at making sure I get a whole couple weeks posted in a row.
 
2-15
Bench Press
225 8
280 5
320 1 (stay off the boozing parties on weekends)

Incline (Smith Machine)
225 10
245 5
225 8

Fly Machine
190 15
210 12
230 12


2-16

Barbell Rows (hmm, 90 degrees is parallel so I was 135, I'll say)
155 10
185 10
205 9
225 6

Pull Downs
130 12
170 12
190 10
210 8

Close Grip Pull downs
210 10
230 8
250 6

One arm rows
100 10
120 8
 
2-18

Shoulder Press (Incline Machine)
135 warm up
185 10
225 8
245 4
230 7
185 12

Barbell Shrugs
315 12
365 8
405 6
335 10

Rear Delt Machine
70 12
80 10
100 8

Front Raises
30 12
35 12
45 8
 
2-19
I was playing some pick up ball today so I decided to do some tricep work at the end.

Close Grip Bench
185 10
225 8
245 5

Skull Crushers
75 12
95 12
115 10

Push Downs
158 12
180 12
212 10
 
2-22
Bench Press
135 warm up
225 8
275 6
315 2
315 1 plus negative
245 10

Incline
225 6
245 3
195 10

Fly Machine
190 15
190 15
210 12
 
2-23

deads
225 warm ups
315 6
365 3
405 2
445 fail

Pull downs
190 12
210 12
230 10

Reverse grip pull downs
190 12
210 10

One arm dumbell rows
130 8
130 8
135 6 right, 5 left
 
grubd said:
2-23

deads
225 warm ups
315 6
365 3
405 2
445 fail

Pull downs
190 12
210 12
230 10

Reverse grip pull downs
190 12
210 10

One arm dumbell rows
130 8
130 8
135 6 right, 5 left
Click to expand...

Nice dumbbell rows! How strict do you keep it?
 
2-25

DumbellPress
50 12
65 12
75 10
no more dumbells till 100, damn it, so went back and got the 75s :(
75 10
75 8
I can get 90s for 6 but felt 100 for 2 or 3 was not work it. I'll go to my other gym on days i need the bells. (note to self)

Shoulder Shrugs
225 12
315 12
365 8
315 12
225 15

Front Raises (dumbells)
20 12
30 12
40 8

Rear Fly Machine
100 15
160 12
170 10

Side Raises (cables)
20 12
30 12
40 9
 
March 1st

Bench Press
225 8
275 6
315 2
315 2
255 10

Incline Press
225 6
245 3
195 12

Fly Machine
180 15
220 12
220 12

Incline Fly
35 12
45 10
50 8
 
March 2nd

Barbell Row
185 10
205 8
225 7

Pulldown
190 12
210 12
230 10

Cable Row
210 12
230 10
250 8

Close grip pulldown
210 10
230 8
250 6

Barbell Row
135 18

15 minutes, treadmill 2.4-2.8 @ a 10.0 incline
 
3/7

Squats
225 12
275 10
315 8
335 8
275 12

Leg Curls
130 12
150 12
164 10

Leg Extensions
136 24
148 24
170 20

Calf Machine
220 24
220 20
220 20

Couple games of pick up ball
 
ExtraMile said:
whats pickup ball? strong workout man lots of heavy weight for suprisingly high reps!
Click to expand...

In America when you play basketball at the gym and call next. you don't need a whole team of friends you can have a buddy with you and just pick up the best players from the losing side.
 
cool, i love basketball but the thing is there isnt much way i can do it outside of school without playing for a team, i dont wanna commit to it like that i would just love playing it with friends, but its not very big overhere so there arnt just courts anyone can play on :(

it would be great cause normal cardio i find soooo boring but basketball i love
 
Monday 3-8

Bench Press
225 8
275 6
315 2
315 2
255 10

Incline
225 6
245 5
245 4
195 10

Fly Machine
190 15
210 12
230 12

Dips
bw 12
bw 10

15 minutes on eliptical avg. 142 bpm, 10 incline, 8 resistance
 
5-3
Bench Press
225 8
275 6
295 4
305 3

Incline
225 7
225 6
185 11

Dips
bw 10
bw+25 8,8

Peck Deck 3 sets forget the weight
 
Just curious but have you progressed in a while because it seems like you have been at the same weight for bench for a while/.
 
Tblock1 said:
Just curious but have you progressed in a while because it seems like you have been at the same weight for bench for a while/.
Click to expand...

I was going out and partying a lot enjoying my last few months in college so the booze and lack of nutritional eating really kept me from gaining. The fun I had last couple months won't be able to do again in my life when I start my job and have responsibilities.
 
5-5
Pulldowns
130 12
150 10
160 6

Rack Pulls
315 6
365 5
405 1

Close grip pull down
3 sets not sure won't use this h.s.machine again

Row machine
ditto
 
5-7
Dumbell shoulder press
75 10
85 8
95 5

Barbell Shrugs
225 15
275 12
295 10

I may have bruised the bone inbetween my lower chest because it started to hurt and only culprit may be some bad form trying to get up reps on bench press it hurt like a bitch.

Reverse Flyes
3 sets of 12 @ 140, 150, 160

Tricep Pushdowns
70 12
100 10
120 10

Tricep Extensions
100 12
130 10
150 10

Chest was really hurting and had trouble breathing so quit and decided to take weekend off and do chest and legs on Monday.
 
grubd said:
5-7
Dumbell shoulder press
75 10
85 8
95 5

Barbell Shrugs
225 15
275 12
295 10

I may have bruised the bone inbetween my lower chest because it started to hurt and only culprit may be some bad form trying to get up reps on bench press it hurt like a bitch.

Reverse Flyes
3 sets of 12 @ 140, 150, 160

Tricep Pushdowns
70 12
100 10
120 10

Tricep Extensions
100 12
130 10
150 10

Chest was really hurting and had trouble breathing so quit and decided to take weekend off and do chest and legs on Monday.
Click to expand...

Ow feel better man I think I have gotten that before it usually goes away quickly.
 
Thursday 5/20
Shoulder Press Dumbbells
65 12
80 10
90 7
95 4

Shrugs
315 12
365 9
385 6

Push Press
135 18

Side Raises
30 12,10,10

Front Raises
40 10,10,10

18 minutes on the eliptical machines
 
grubd said:
Thursday 5/20
Shoulder Press Dumbbells
65 12
80 10
90 7
95 4

Shrugs
315 12
365 9
385 6

Push Press
135 18

Side Raises
30 12,10,10

Front Raises
40 10,10,10

18 minutes on the eliptical machines
Click to expand...


Wow nice work on 95x4 for shoulder press!
 
Been off and on lifting due to a few injuries and working horrible hours.
Last time got in serious was about July 10.
So I'm starting to get serious again after a long time off.
Height 6'1 Weight 274 (fat)

Started today off with a ease back in chest day.
Bench Press
135 12
225 8
245 7
265 3

Incline Fly
35 12
40 12
50 10

Fly Machine
230 12,12,10

Cardio
Eliptical for 18 minutes burnt 217 calories.

Feel like I could push it more but a good start.
 
Totally forgot about this website and journal. I am going to restart this to help track my progress. Current weight is 261.
6/27
Standing Press
45, 75 warm ups
135 8
185 3
205 2

Barbell Shrugs
365 8
405 8
455 7
495 4

Back Fly Machine
120 12
150 10
170 8

Lateral Raises w/ dumbbells
25 12
40 10
35 10

Trice Pushdowns
72 10
84 10
96 8
 
7/2
Bench Press
135, 225 warm ups
285 6
315 4
245 10
225 9

Chest Fly Machine
250 12
250+45 10,10

Dips
bw 12,12
 
Hai grub :)

NICE squats! 405? 295 for 18 reps? and you are still standing? hehe
And deadlifts as well... I forget about SLDL's...
Great work; I'll be following. :)
 
Thanks, I appreciate the encouragement.
7/9
Bench Press
135 warm ups
225 10
275 5
315 4
365 1

Incline Dumbbells
100 10,9,8
unfortunately that is the max weight at my gym

Dips
bw 12,12
 
7/11
Deadlifts
225 warm up
315 6
365 6
405 3
455 failed at right above knee

Pulldowns Close Grip
228 8
240 8
252 5

Dimmel DL
155 20
185 20

Dumbbell Curls
50 8
60 7
35 10
 
nice deads! 455 is a bit of a jump from 405. On paper it doesn't seem much, but I bet doing it was tough. lol Awesome work as usual.
Keep it up; you'll get the 455 before long. :)

Have a good rest of your weekend, grub!
 
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