SUBLIMEZM's return to elite: interactive training journal!

[Sub-Zero]

Guys. i have never had one of these. but i have been logging my workouts since i can remember. i have since middle of summer in one word document, and i will be posting a good amount from the past in this thread to get it started, as well as logging my workouts in here for the rest of my life and elite's history.

alot of training logs are people just posting their weights, excersies and numbers, but i want this one to be different. i want this to be an "everybody" log/conversation. not a personal blog.

i want anyone (even someone who picked up their first weight yesterday, as well as people who have been training for the entire lives), to tell me what they like, dislike, think is stupid, too much, too little, or what they would change, whenever they feel like contributing. dont be afraid to hurt my feelings.

i want to encourage everyone and anyone to ask me questions as well. my reasons for doing something, and to challange my thoughts and training principles.

i used to think posting pictures was a cry for attention and lame, and was altogether embarrased to do so. i also was worried about people i "know" finding out i am me on EF.i dont care about that anymore, and will try and post regular pictures as well so the weight training forum as a community can monitor my progress.

i will also be a guineae pig when i get bored of my routines. Either PM me, or post it in here, and i will try out people's suggests and routines to a T, and let the community see how it has effected my body.

again, i want this to be an interactive training experiment/log/journal. not just a diary where i write what i want.

i hope to learn alot, as well as help others learn from this journal.

 

[needtogetaas]

get some bro!!!!!!!!!!

 

[Sub-Zero]

i am currently on vacation (from December 23rd - january 12th).

i had been doing "hotel workouts" while on vacation. basically making sure i eat 3 meals a day with my family, and i brought cans of chicken, and eat 2 of those a day in addition.

hotel workouts are what i call making due. it is alot more superset intensive, and high rep, and high volume, using machines, and 50 lb dumbells.

i was able to get into a real gym yesterday and got in a good back workout.

my current training methods when i am not on vacation, and have been doing for a while is as follows:

4 days a week:
my press days are geared towards a bench troutine courtesy of Stilleto.

and my back day, as suggest by AAP, always starts out with 50 pullups, before moving on to my other excersises.

my leg day is a big "shitty" and not conventional, because if a back injury. i am starting to stear away from the need to always lift heavy, especially for squats. i dont want to wear my body down and get injured, but rather use the excersises as a tool to build my muscles. i love deadlifting heavy and every once and a while will do so.

before i injured my back 3 months ago i was deadlifting 455x3, and squatting 315 ass to grass for an easy 5. i will never squat "heavy" again, but will begin deadlifting heavy (every once in a while) when i get back from vacation

my biggest issue right now is flexability. i feel it not only hinders my day to day posture but my ability to "feel good" and perform my lifts correctly. i have since been stretching for 30+ minutes in my off days, in a yoga-esque method, striking poses that are hard for my body to maintain, and holding them there untill i feel comfortable, or cannot anymore. it makes me feel great.

here are some pictures i took in december. i am not lean, i am not fat, i am not big i am not small. i am what i am and will continue to try and improve. i got too fat last year and cut from 210 to 195. i am currently 5'7
i will never be perfect but here is where i am at:

http://i14.tinypic.com/8fl37g8.jpg

my posing and the lighting on this one makes my delts look disproportional as shit, my right arm/pec/shoulder tie in was much less flexabile than my left and its something im trying to correct with the above methods of stretching i mentioned

http://i2.tinypic.com/8eut5ox.jpg

http://i10.tinypic.com/8eha2xs.jpg

 

[Sub-Zero]

my core and hip flexability/posture is a big problem and is what i feel lead to my back injury in the first place.

my quads and lowback is too strong/tight in comparison to my hips and hamstrings.

to fix this, twice a week i have what i call the "posture fixing routine".
i rarely work abs directly, but will start doing "stupid high rep crunches with twists in them" for functional strength.

function strength is something i have negelcted for a very long time, especially in my core/abs/lowback.

the routine i do is 3 sets of 20 leg raises, superseted with 3 sets of 15 hypers. i dont blast through these. i do them very slow, and controlled, and focus on my posture and really feeling my muscles, rather than throwing my body around. it is more of a mental exersise i feel than physical.

i forgot to add, at the end of all my workouts, be it a leg workout, a back workout, or a chest workout, i find a machine or an excersise where i use very light weight, and perform an everly exagerated, overly slow, overlyc ontrolled, overly "full range of motion" couple of sets, to really keep in mind why im lifting. to have a healthy and functionally strong and big body. when increasing the weights, one has a tendancy to not "complete" the range of motion. with this slow and controleld overly exagerated but physically easy couple of sets at the end, i feel i pump more blood into my muscles, as well as maintain my flexability and bodily health

 

[Sub-Zero]

here are some of my log entries to get the thread started like i said i would. after i post this, from here on out all my workouts will be logged in the same fashion, but in its own post, with comments and greater details about what went wrong, what i focused on, or other miscelanious comments about the workout.

October 8- chest 1 week 1
Flat bench- 3x3- 275
Decline Bench- 3x3- 265
Incline Bench- 3x3- 225
Flat DB- 3x3- 95’s
Peck deck- 1 dropset

October 10th- Back
Pullups- bw x 10,10,10,10,10,
Deadlift- 315x10, 365x10, 315x10
Rows- 185x12, 225x12, 265x12, 305x9
Narrow latpulldown- 12x12x3
Pullovers- 2x15
Ran back from gym




October 11, 2007- Auxillary chest 1, week 1
Closegrip bench- 5x5- 205
Incline DB- 5x5- 70’s
Front raise, side raise, rear raise- 5x5, 25’s
Tricep rope- 2 sets of 12
Run- Ritchie to Leonardtown

October 13- Legs
Pullups to 30 this time- 10,10,10
Squat- 225x10x3
Leg press- 3x20, 4x20, 6x8
Leg xtion- 12x15, 10x15, 8x15
Leg curls- 8x15, 8x15, 8x12
Biceps- someshit

October 15- Press day 1 week 2
Flat- 285- 3x3
Incline- 235- 3x3
Decline- 275- 3x3
Dumbells- 100’s- 3x3
Peckdeck- 2x15

October 17th- Back
rows, 185x10, 225x8x3,
deads- 315x10x3,
lat pulldown 12,14x12, 16x8, 18x6.
row pulley, sets of 12 concentrated.

October 18th- Auxillary bench week 2
Closegrip- 215-5x5
Incline DB- 70- 5x5
Lateral, front, rear raise- 30-5x10
Leg raises- 20xbw x3
Triceps- 15x3

October 20th- worst day of my life
Biceps- 21’s with 80 lb, failed on 6 on the way up, did last 7 with 70’s
Legs- warmup set that ended my life









BACK INJURY FUCK!!!!- week off, redo week 2 on chest

October 29- Press day 1 week 2
Flat- 285- 3x3
Incline- 235- 3x3
Decline- 275- 3x3
Dumbells- 100’s- 3x3
Peckdeck- 2x15

October 31st- back -done shitty cuz of injury
Pullups to 50- 10x5
Lat pulldowns- 14x12, 16x8, 18x5ish,
Narrow latpulldown- 12x12x3
Pullovers for a set-
Calfraise shrugs- 4x10

November 1- Auxillary bench week 2
Closegrip- 215-5x5
Incline DB- 70- 5x5
Lateral, front, rear raise- 30-5x10

November 4- Legs and bis
Pullups- bwx12x3
Leg extension- 8x15, 10x15, 12x15, 14x10, 8x10x2
Biceps- 50x15, 70x15, 80x5 or 6, 70x6, 60x6, 50x10
Leg curl- 8’sx12x3
Single biceps- 30’sx10, 35’sx10, 40’sx5?
Calf raise- 3 sets of 15
Bicep pulley- 4x15, 6x8, 5x8,
Leg raises- BWx20x3

November 5th- Bench day 1 week 3
Flat- 295 3x3
Incline- 245 3x3
Decline- 285 3x3
Dbs- 105 3x3
Pecdec dropset with 25 pushups






November 7th- Back
Pullups to 50- 10,10,10,8,6,6
Pulley close grips- 10x15, 12x12, 14x12, 16x8
Lat pulldown- 12x8, 14x8, 16x8, 18x6, 20x3.5
Shrugs- 80x15, 100’sx10x3, 50’s seated for 10
Leg raises- bwx20x3
Narrow latpulls- 12x12x3

November 8th- Auxillary bench week 3
CG Bench- 220 5x5
Incline db- 75 5x5
All raises- 30 5x10

November 10th- Legs
Pullups- bwx12x3
Leg extns- 10, 11, 12, 13, 14, then back down to 10
Leg curls- 4, 5, 6, 7, 8
Bicep curls- between each set, 80’s for 21s
Leg press- 3x15, 4x15, 5x15
Calf raises- 4x15
Leg raises- 3x20xbw
Rope biceps-

November 12th- bench week 4
Flat- 305 3x3
Incline- 255 3x3
Decline- 295 3x3
Flat db- 100 3x6 (supposed to be 106.5 3x3)

November 14th- Back
Pullups- bwx10x5
Rows- 225x12, 245x12, 265x12, 225x12
Lat pulldown- 14x8, 16x8, 18x8, 20x3.5
Shrugs - 100x3x10
Pullovers- 3x15
Calves- 4x15
Leg raises- bwx20x3

November 15th- Auxillary bench week 4
Closegrip- 230 5x5
Incline DB- 75 5x5
Lateral, front, rear raises- 30’s 5x10





November 18, 2007
Bicep curls- 35x12, 40x12, 45x10, 50x6
Leg extensions- 8x12, 10x12, 12x10, 14x8, dropsetish
Bicep curls- 21’s with 75lb
Leg curls- 8x12, 10x12, 12x10,
Leg press- 3x15, 4x15, 5x20
Leg raises w some rope curls

November 19th- chest week 5
Flat bench- 285 3x3
Incline- 235 3x3
Decline- 275 3x3
Flat db- 100 3x3
Flys- 3x12


November 20th- Back
Hammer strength rows- 205x12, 225x12, 275x10, 275x8, 235x8, 215x8,
Lat pulldown wide grip- 10x12, 11x12, 13x12,
Lat pulldown narrow grip- 10x12, 8x12, 6x12
Pulley row - 8x12, 10x12, 12x10, 8x10, 6x10, 4x10
Shrugs- 100x10, 160x15, 200x15, 200x15
Calf raises- 100x10, 100x10
Seated abs- bwx20x3

November 22nd- Auxillary bench week 5
Cg- 215- 5x5
Incline db- 70’s 5x5
All 3 raises- 5x10 with 30’s

November 24- legs and bis
Db curls- 25x10, 35x12, 40x12, 45x7, 50x5
Leg extensions- 4x15
Leg curls- 4x12
21s- with 80’s between leg curl and leg extensions
Calves- 3x10 with a superset of bwx15
Squats- 135x10, 185x2x10
Back extensions- bwx3x15
Leg raises- bwx3x20
Calf machine shrugs- 3x15







START OF NO-X, Nitrix pills, and cell mass stack!!

November 26- Chest week 6
Flat- 295- 3x3
Incline- 245- 3x3
Decline- 285- 3x3
Db- 105- 3x3
Flys and pushups

November 28th- Legs and bis
Bicep curls- 30’sx12, 45x8, 45x8, 50x5
Leg press- (3 plates and 35)x15 ,( 4+35)x15, 6x15
21’s- 80’s
Leg curl- 10x12, 11x12, 13x12, 10x12
Superset leg ext- 8x12, 9x12, 10x12, 8x12
Leg raises- bw x3x20
Bicep rope strict curls with a pause on top- 4x3x12

November 29th- Aux bench day week 6
Closegrip- 220- 5x5
Inc db- 75- 5x5
Raises- 30’s 5x10 for all

December 1- Back day
Pullups to 50-, 10, 10, 10, 9, 9, 2
Hammer strength row- 225 4x8
Lat pulldown- 10x12, 12x12, 14x12, 10x8, 8x8, 6x8
Low row pulley- 8x12, 12, 12, 6x8, 4x8
Cleans superset with db shrugs- 105x10/50x10, 105x10/50x10, 105x8/50x10
Pullovers superset with calf shrugs- 185x15/120x15, 185x15/160x15
Leg raises- bw 3x20
Back extensions- bw 2x15

December 3rd- Bench day week 7
Flat-305- 3x3
Incline- 255- 3x3
Decline- 295- 3x3
Dbs- 105- 3x3
Flys




December 4th- Bis and legs
Leg press- 4x15, 5x15, 6x15, 7x15
Biceps- 60x10, 70x10, 80x10, 90x5
Leg extension- 10x12, 12x12, 12x10, 10x15
Alternation seated db curls- 25x10, 30x10, 35x10
Leg curls- 8x12, 10x10, 10x8, 8x10
Hammer curls- 30x10, x2
Calves-

December 6- Auxillary bench week 7
Closegrip- 230- 5x5
Incline DB- 75-5x5
All raises- 30- 5x10

December 8- back
Pullups to 50- 12, 12, 10, 8, 8
Hammer strength- 185x12, 225x10, 255x8, 275x7.5, 225x12
Lat pulldown- 14x8, 16x8, 18x6, 20x3.5
Low pulley row- 8x4x12 short rests
Supperset: Cleans- 105x4x10
Db shrugs- 50x10, 60x10, 70x10, 80x10
Leg raise: bwx3x10
Back extension: bwx3x15, slow controlled stretch

December 10- chest
Flat- 315- 3x3
Incline- 265- 3x3
Decline- 305- 3x3
Db bench- 110-3x3
Flys- 1 set, 20 pushups, dropset

December 11- bis and legs
Db curls- 35x12, 45x12, 55x5
Leg press- 5each side x 15, 6x15, 7x15, 8x10
Leg extensions- 10x3x12
Leg curls- 7.5x3x12
21’s- 75 lbs
Squats- 135x10, 185x10, 225x10
Calves-
Leg raises- bwx 20, 30, 20







December 13- aux bench week 8
Cg bench - 235 5x5
Incline db- 80 5x5
All raises- 30’s

December 15th- back
50 pullups- 12, 12, 12, 12, 4
Hammer strength single armed- 225x10, 285x10, 315x6
Lat pulldown- 12x12, 14x12, 16x10, 18x6
Cleans- 115x2x10, 135x10,8
Shrugs- 50s, 70s, 80s, 90s
Leg raises
Glut ham raise

December 17- bench week 9
Flat- 295 3x3
Incline- 245 3x3
Decline- 285 3x3
Db- 100 3x6

December 18th- Legs and bis
Db curls- 35x12, 45x12, 50x7
Deadlift- 225x4x12, slow, controlled, focus on hips and hams
Leg curls- 8x3x12
Leg extensions- 10x3x12
BB biceps- 60x12, 70x12, 80x12, 90x something, 50x12, 50x12
Leg press- 5 plates each side for 3x15
Leg raises supersetted with pulley cable curls

December 20th- aux bench week 9
Cg- 220 5x5
Inc db press- 75x5x5
All raises- 30x5x10
Calves- 3 sets

December 22- back
Pullups to 50- 10, 10, 10, 10, 8, 3
Tbar row- 225x10, 255x6, 275x6, 305x6,3,3,3, 225x10
Lat pulldown- 150x10, 175x5, 200x5, 225x3, whatever x3, then 1 negative, then 150 slow 12, 75, slow 12,
Pulley row- 2 sets of 15 each, slow, controlled, isolated
Trap routine- 115x10 cleans for 4 sets supersetted with 60s, 80s, 100s, 80s
Leg raises and hypers




December 24th- Bench week 10
Flat- 305x3x3
Inc- 255x3x3
Dec-295x3x3
Db- 105x3x3

December 26- legs and bis
Pullups- bwx3x12
Deadlift- 225x3x12, 275x12
Lunges- 35x10, 45x2x10
Curls- 35x10, 40x10, 45x9, 50x4, 40x8, 35x8, 30x10, 25x10
Leg curls- 80x12, 90x12, 100x12, 120x8
Leg extensions- 135x12, 165x12, 195x12
Leg press- 5 platesx15, 6x15, 7x15
Calves, leg raises, hypers supersetted

December 27th- aux bench week 10
Cg
Incline db
All raises
Some lightweight rotator shoulder shit
Tri extensions
Pushups, bwx3x20

VACATION WORKOUTS

January 6- Back at UCD
Pullups to 50- 15, 12, 10, 8, 5
BB rows- 185x10, 225x8, 255x4.5, 185x10
Lat pulldowns- something, 10, 10, 5, 3, .75
Trap workout- cleansx10/shrugsx10- 115/60, 135/80, 135/100, 135/80

 

[Sub-Zero]

Cycle/supplament history:

i have never done steroids, i am holding off if i ever do them till i am older.

iv only ever eaten whey and food, untill mid november my friend gave me cell mass, nitrix, and NO explod for free. i liked them alot, but feel most of it was mental/motivational benefits.

 

[roy2]

It's always good to see another journal in this forum.

What is the story behind your back injury?

Good luck with your current training.

 

[Smurfy]

subz for Mod!

 

[blueta2]

Sub, looking good. Keep up the good work

 

[Sub-Zero]

It's always good to see another journal in this forum.

What is the story behind your back injury?

Good luck with your current training.

thanks man.

i have it logged in my journal i posted, but my friend jumped on my back without me knwoing and i sort of fell to the side but just carried him, and everything was fine, then later that day i went and was warming up on squats, and unracked it, and did a rep, 2nd rep, BOOM. felt my back tweak and my muscle pop a little, and reracked the weight, got really dizzy and felt like i was going to puke.

i sat down and didnt want to get up because it hurt so bad to put any sort of pressure on my left foot because my lowback/glute/ham was so stiff/fucked up.

went to the doctor she felt me up a little, gave me some muscle relaxants and said i was fine, but it would take time. it was awful, but for the most part completely better. im doing cleans again, working my way up on deadlifts and squatting again. its still stiff when i wake up though