Please Scroll Down to See Forums Below
P
psizzle_8
Guest
How's it going over here, where you been? You're not sitting in jail for beating up your gym stalker are you? Cali, go bail her out!
My Training Log
- Thread starter cangal
- Start date
cangal
New member
cangal
New member
Friday Jan 18th - Quads
Leg press
90 x 15
180 x 12
270 x 12
360 x 10
360 x 8, drop, 270 x 9, drop, 180 x 12
Linear hack squat machine
90 x 15
180 x 12
230 x 10
Leg extensions
70 x 15
85 x 15
115 x 10, drop 85 x 3
85 x 12
Front squat - This was only my second time doing these so I was pretty anal about making sure my form was good. Do you guys go to parallel with this or to the floor?
bar only - 15
65 x 12 X 2 sets
Food for the day:
1375 Cals
20 F
138 C
153 P
Sat Jan 19th - off & cheat night
Sunday Jan 20th - Shoulders
Lat pulldown - to the front then to the back to target rear delts
55 x 10 / SS / 55 x 15
3 sets
DB press
25 x 15
30 x 15
35 x 12
40 x 8 - I had a spotter for last 2
Plate loaded machine press
25 x 15
35 x 12
45 x 9
45 x 7, drop 35 x 8, drop 25 x 10
Machine lateral raise /SS/ holding arms out & having partner push down while I try to push up
40 x 12 /SS/ 5
3 sets
Face pulls /SS/ rear delt flyes
27.5 x 15 /SS/ 27.5 x 15
2 sets then I did single arms on flyes because it felt like I was pushing more with my right
20 mins treadmill walk at 15% incline
Monday - Jan 21st - Off
Diet:
1744 cals
52 F
137 C
150 P
Tuesday - Jan 22nd - hamstrings
I went fairly slow on all exercises and just focused to the squeeze.
Laying hamstring curls - elbows down
40 x 20
55 x 15 X 4 sets
Leg press - feet wide & high pushing through heels
90 x 20
180 x 15
270 x 15
360 x 12
Hack squat press with feet high and wide
90 x 15
180 x 15
230 x 10
SLDL with DB
20 x 20
30 x 20
30 x 15
Seated Calve press
45 x 12
45 x 12
25 x 12
Laying hamstring curl - elbows up on bench
35 x 15 X 3 sets
Diet:
1731 cals
32 F
183 C
177 P
Wednesday Jan 23rd - Chest
Incline DB press
25 x 15
30 x 15
35 x 10
35 x 8
35 x 7
Bench
75 x 15
105 x 6 X 5 sets
Decline plate loaded press
35 x 20
45 x 20
70 x 15
70 x 15 drop, 55 x 11, drop, 45 x 10
Incline flyes
22.5 x 15
25 x 12 X 2 sets
Diet :
1145 cals
36 F
96 C
119 P
Leg press
90 x 15
180 x 12
270 x 12
360 x 10
360 x 8, drop, 270 x 9, drop, 180 x 12
Linear hack squat machine
90 x 15
180 x 12
230 x 10
Leg extensions
70 x 15
85 x 15
115 x 10, drop 85 x 3
85 x 12
Front squat - This was only my second time doing these so I was pretty anal about making sure my form was good. Do you guys go to parallel with this or to the floor?
bar only - 15
65 x 12 X 2 sets
Food for the day:
1375 Cals
20 F
138 C
153 P
Sat Jan 19th - off & cheat night
Sunday Jan 20th - Shoulders
Lat pulldown - to the front then to the back to target rear delts
55 x 10 / SS / 55 x 15
3 sets
DB press
25 x 15
30 x 15
35 x 12
40 x 8 - I had a spotter for last 2
Plate loaded machine press
25 x 15
35 x 12
45 x 9
45 x 7, drop 35 x 8, drop 25 x 10
Machine lateral raise /SS/ holding arms out & having partner push down while I try to push up
40 x 12 /SS/ 5
3 sets
Face pulls /SS/ rear delt flyes
27.5 x 15 /SS/ 27.5 x 15
2 sets then I did single arms on flyes because it felt like I was pushing more with my right
20 mins treadmill walk at 15% incline
Monday - Jan 21st - Off
Diet:
1744 cals
52 F
137 C
150 P
Tuesday - Jan 22nd - hamstrings
I went fairly slow on all exercises and just focused to the squeeze.
Laying hamstring curls - elbows down
40 x 20
55 x 15 X 4 sets
Leg press - feet wide & high pushing through heels
90 x 20
180 x 15
270 x 15
360 x 12
Hack squat press with feet high and wide
90 x 15
180 x 15
230 x 10
SLDL with DB
20 x 20
30 x 20
30 x 15
Seated Calve press
45 x 12
45 x 12
25 x 12
Laying hamstring curl - elbows up on bench
35 x 15 X 3 sets
Diet:
1731 cals
32 F
183 C
177 P
Wednesday Jan 23rd - Chest
Incline DB press
25 x 15
30 x 15
35 x 10
35 x 8
35 x 7
Bench
75 x 15
105 x 6 X 5 sets
Decline plate loaded press
35 x 20
45 x 20
70 x 15
70 x 15 drop, 55 x 11, drop, 45 x 10
Incline flyes
22.5 x 15
25 x 12 X 2 sets
Diet :
1145 cals
36 F
96 C
119 P
P
psizzle_8
Guest
Good. Maybe she read your log and saw our comments lol
Kidding. She probably sees you can hold your own. Looks good girl keep it up!
Kidding. She probably sees you can hold your own. Looks good girl keep it up!
cangal
New member
Yeah she was giving me the stare down and made it a point to walk over beside me again. I'm pretty sure she just wants to get to me and it probably works with other girls.
She can screw the FFFF off! LOL
Looking great in here! Keep up the good work. And kudos for not letting that girl get to you. She sounds like a winner. LOL
cangal
New member
Thursday Jan 24th - Back
Assisted pullups (used 30lbs on the assist)
8-10
3 sets
Plate loaded pulldowns
45 x 15
45 x 10 per side & 5 both
45 x 25
Close grip lat pulldown /SS/ bent over lat pulldown
70 x 12-15 /SS/ 27.5 x 10
3 sets
Seated row - wide grip hands over/SS/ hands under
85 x 10 /SS/ 85 x 10
2 sets
DB row
40 x 15 per arm
45 x 12 per side
2 sets
Plate loaded machine row (pulling up)
45 x 15 per side
55 x 15 per side
70 x 12 per side - had to do a rest pause on my left side around the 6th rep
Saturday - Jan. 26th - Day 13
Shoulders
DB press
22.5 x 15
30 x 15
35 x 12
40 x 6
35 x 11
Plate loaded machine press
35 x 20
45 x 15
55 x 12
Machine side lateral raise /SS/ upright rows
50 x 12 /SS/ 40 x 12
3 sets
Behind neck presses on smith machine
35 x 15
55 x 15
75 x 8, drop - 55 x 10, drop - 35 x 13
Rear delt flyes - hands in 3 positions
40 x 12 - each positions
25 x 15 - focus on squeeze for 5 secs
Sunday Jan 27 - Day 14 - Quads
Box squats
135 x 10-15
5 sets
Linear Hack squat machine
90 x 15
140 x 15
180 x 15
230 x 12
Single leg extensions - focus on squeeze
40 x 15 per side
50 x 15 per side
60 x 15 per side
Hip aductor
115 x 15
3 sets
Back – Jan 30th
Seated row
70 x 15
85 x 15
100 x 12
100 x 12
85 x 12 - 3 sec squeeze
Plate loaded lat pull machine
45 x 12 per side
45 x 15 X 2 sets
Plate loaded row pulls (pulling up)
45 x 15 per side
70 x 12 per side X 2
Lat pulldowns
70 x 15
85 x 10 behind neck /SS/ 85 x 10 wide grip /SS/ 85 x 10 reverse close grip X 2 sets
85 x 15 reverse close grip X 2 sets
DB row - laying reverse on bench w/ feetup /SS/ BB row
20 x 15 /SS/ 65 x 15
3 sets
Assisted pullups (used 30lbs on the assist)
8-10
3 sets
Plate loaded pulldowns
45 x 15
45 x 10 per side & 5 both
45 x 25
Close grip lat pulldown /SS/ bent over lat pulldown
70 x 12-15 /SS/ 27.5 x 10
3 sets
Seated row - wide grip hands over/SS/ hands under
85 x 10 /SS/ 85 x 10
2 sets
DB row
40 x 15 per arm
45 x 12 per side
2 sets
Plate loaded machine row (pulling up)
45 x 15 per side
55 x 15 per side
70 x 12 per side - had to do a rest pause on my left side around the 6th rep
Saturday - Jan. 26th - Day 13
Shoulders
DB press
22.5 x 15
30 x 15
35 x 12
40 x 6
35 x 11
Plate loaded machine press
35 x 20
45 x 15
55 x 12
Machine side lateral raise /SS/ upright rows
50 x 12 /SS/ 40 x 12
3 sets
Behind neck presses on smith machine
35 x 15
55 x 15
75 x 8, drop - 55 x 10, drop - 35 x 13
Rear delt flyes - hands in 3 positions
40 x 12 - each positions
25 x 15 - focus on squeeze for 5 secs
Sunday Jan 27 - Day 14 - Quads
Box squats
135 x 10-15
5 sets
Linear Hack squat machine
90 x 15
140 x 15
180 x 15
230 x 12
Single leg extensions - focus on squeeze
40 x 15 per side
50 x 15 per side
60 x 15 per side
Hip aductor
115 x 15
3 sets
Back – Jan 30th
Seated row
70 x 15
85 x 15
100 x 12
100 x 12
85 x 12 - 3 sec squeeze
Plate loaded lat pull machine
45 x 12 per side
45 x 15 X 2 sets
Plate loaded row pulls (pulling up)
45 x 15 per side
70 x 12 per side X 2
Lat pulldowns
70 x 15
85 x 10 behind neck /SS/ 85 x 10 wide grip /SS/ 85 x 10 reverse close grip X 2 sets
85 x 15 reverse close grip X 2 sets
DB row - laying reverse on bench w/ feetup /SS/ BB row
20 x 15 /SS/ 65 x 15
3 sets
cangal
New member
My workouts have been going OK. I have started to increase the intensity now that I'm getting a little condtioning back. My rest periods are about a min between sets now.
I wrote myself up a diet yesterday and forgot to bring it with me
. I'll post that up tomorrow and hopefuly get your thoughts on it!
I wrote myself up a diet yesterday and forgot to bring it with me
. I'll post that up tomorrow and hopefuly get your thoughts on it!
P
psizzle_8
Guest
It's a good feeling when you notice you're improving huh? Nice work!
