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My Second Log Attempt

6K views 47 replies 6 participants last post by  southpaw447 
#1 ·
I did a log a while ago and abruptly stopped mostly due to laziness and being busy with work and other things.

So here goes my second attempt.


My concern as of right now is getting Hyoooge.

So my workouts are for the most part pretty basic.



I'll give you a layout of what I've done the past few workouts just to give you an idea of what I do.

My workouts are on a 4 day split. They used to be 3 day split. With Legs and Shoulders falling on the same day. They now have their own day because by the time I finish legs I have no energy or desire to do shoulders.

I also only do cardio 1 day a week and those consist of double unders. I don't do tread climbers or stairmasters or ellipitcals or any of that BS.

I do abs on shoulder and back days consisting of

-Planks
-V-Ups
-Weighted Abdominal Machine
-Rope Cruches

(I use heavy weight and high repetitions for the last two)


I try to go as heavy as possible without sacrificing form and if I can exceed my set rep range, I always bump up the weight.

I take about 30 seconds to 1 minute breaks in between sets.

I don't use straps because I want to keep a strong grip and I notice on back days I also get a better forearm workout when I don't use them.
I don't use belts either because I don't plan on doing weights of insane amounts.


So I'll start off from this past sunday.


Sunday

Back/Triceps



-Pull Ups Weighted (Wide Grip) 2 Sets (Close Grips) 2 Sets

25/12
25/10
25/10
25/8



-Deadlifts


135/12
185/10
225/10
275/8


-Bent Over Barbell Rows


185/12
175/12
155/15
135/15



-Lat Pulldowns


100/12
115/12
130/10
145/10


Seated Rows


-115/12
-130/12
-130/12
-100/15


-Close Grip Lat Pulldowns


115/10
115/10
145/8



-Skull Crushers

65/12
70/12
90/8
70/10


-Cable Kickbacks

30/15
30/15
40/15
40/15


Overhead Dumbbell Extensions

20/10
20/10
25/8
30/8


Dips

2 Sets to Failure

22
14




________________________________________
Tuesday

Chest/ Biceps


-Incline Bench Press

135/12
155/10
160/8
175/6


-Flat Dumbbell Bench Press

75/8
65/12
60/10
60/10
50/12


-Incline Dumbbell Press

60/10
60/6
50/10
45/12


-Nautilus Chest Press Machine

170/10
155/8
155/6
135/10


-Decline Dumbbell Flye

45/10
45/10
40/10
40/10


Pec Dec (Drop Sets

80/12- 40/15
80/10- 50/8
100/8- 60/6



-Standing Straight Bar Curls

75/12
75/10
95/6
55/12


-Seated Hammer Curls

35/12
30/10
25/10


One Arm Dumbbell Preacher Curls

30/10
25/8
25/8
20/8
 
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#3 ·
Diet and Supplementation

My diet consists of High Calories, High Protein, High Carbs, Moderate Fat.

I don't have set times of when I eat. When I'm hungry I eat. I usually will have food on me at all times wether it's a bar, shake or actual food.

Here I will list some of the foods I eat

Ground Beef - It's cheap ($3/lbs and it's a great source of protein)
Chicken Breast
Rice- Lots of Rice
Pasta
Bagels- Calorie Dense and Carb Filled. Great for Snack with PB or Post Workout for Recovery with some Jelly.
Veggies- Broccoli, Carrots, Salads
Fruits- Oranges, Apples, Grapes, Pears
Sushi- Usually if I'm on the go I'll stop by Giant and grab some already made Sushi Rolls to have for a snack.
Milk- I go through a gallon in less than 2 days.


Supplements

-Multivitamin
-Fish Oil
-Cissus
-Optimum Whey
-BSN Syntha-6
-Optimum Casein
-White Flood or Beta Nox
-Xtend
-Free Form Glutamine
-Ultra 40 Beef Liver Tabs


I don't use creatine.
 
#5 ·
My diet consists of High Calories, High Protein, High Carbs, Moderate Fat.

I don't have set times of when I eat. When I'm hungry I eat. I usually will have food on me at all times wether it's a bar, shake or actual food.

Here I will list some of the foods I eat

Ground Beef - It's cheap ($3/lbs and it's a great source of protein)
Chicken Breast
Rice- Lots of Rice
Pasta
Bagels- Calorie Dense and Carb Filled. Great for Snack with PB or Post Workout for Recovery with some Jelly.
Veggies- Broccoli, Carrots, Salads
Fruits- Oranges, Apples, Grapes, Pears
Sushi- Usually if I'm on the go I'll stop by Giant and grab some already made Sushi Rolls to have for a snack.
Milk- I go through a gallon in less than 2 days.


Supplements

-Multivitamin
-Fish Oil
-Cissus
-Optimum Whey
-BSN Syntha-6
-Optimum Casein
-White Flood or Beta Nox
-Xtend
-Free Form Glutamine
-Ultra 40 Beef Liver Tabs


I don't use creatine.
You forgot to add that on your off-days you practice your posing routine in the mirror... and your weakest pose is the double lat spread. C'mon man!
 
#9 ·
How good is Cissus?
Also, you take alot of different shake supplements, do you take those all everyday? and if so do you follow a schedule for that? (I know you said you dont follow an eating schedule..)

Lastly, do you notice any difference between products that come in powder compared to ones that come in pill form? like NO2 products?

I take creatine and NO2 both in pill form.. I hated drinking creatine.. cause it never dissolved in liquid lol.. it was like drinking sand and water
 
#10 ·
Cissus has really helped with my joints. Because I do lift a good amount of weight. I've had some issues with pain in my elbow. 2 capsules a day and I'm pretty much cured and it works a lot faster and better than Glucosamine/Chondrioton/MSM combos.

I take Whey in the morning when I wake up, pre and post workout.

Syntha-6 in between meals or when I don't have food around.

Casein before bed.

For N02 Products, powder form is better, IMO because it "gets there" faster and it doesn't take as long to get you going as opposed to a pill form. Because with a pill your body has to break down the capsule and then break down the compound and that can take 30 minutes to an hour.

With liquid I can feel it working in less than 15 minutes depending on if it's a a full or empty stomach.
 
#14 ·
Shoulders

I forgot to add my last shoulder routine so I will be listing it here.

I just started a new shoulder routine that consists of Huigh Volume one week, then heavy weight low repetitions the next week because my shoulders are very stubborn and have a hard time growing.

Rep ranges are 12-15

So here goes


-Dumbbell Raises (Front, Side, Laterals) 10 reps of each for 4 sets.

I used 20's for the first two and 15's for the last two sets.



-Seated Dumbbell Presses

45/15
45/12
40/12
30/15


-Military Press (Bar) (Front)

155/12
135/15
135/12
115/12

(Rear) (Behind Neck)
115/15
115/12
95/15
95/15


-Upright Rows
75/15
75/15
75/15
75/12


-Plate Raises (Close Grip, Wide Grip, In and Out) 10 Reps Each

35lbs for first two sets and 25's for the last set



-Shrugs (Front) (Barbell)

315/12
275/12
225/15
225/12
225/12
185/15
185/15
155/12
155/12
135/15

Behind
225/12
185/15
185/15
135/12



-Rear Delt Calbe Crossovers


30/15
30/15
40/12
40/12

I know it looks like overkill, but my shoulder haven't felt sore like this in a LONG time
 
#15 ·
Legs

Today was Legs. I used to dread doing legs but I'm starting to like them now. Ya Know?

Here we go.


-Squats

135/12
185/12
185/10
225/10
275/8
315/6


-Leg Presses to Calf presses

180/15
200/12
250/10
300/10


-Stiff Leg Deadlifts

115/10
115/6
95/10
95/8

-Walking Lunges (Dumbbells)

45/12 + 12
45/10 + 10
40/10 + 10


-Prone Leg Curls

85/12
90/12
95/12
100/12

Overhead Barbbell Squats (I think thats what theey are called)

135/8
135/8
115/8
 
#17 ·
I do the military presses ande shrugs on a smith machine.

The squats are all in the power rack (the overhead I go on the smith machine).

I'm just trying to get hyoooge. Not bodybuilder Ronnie Colemen Huge. My goal is to achieve a similar build to Jeff Monson. Stocky and Wide.
 
#18 ·
Don't you think what you are doing is more likely to develop a Ronnie Coleman physique than a Jeff Monson one?
I mean firstly Monson was born stocky, he doesn't really have that much extra mass on him relatively speaking. And what he does have was achieved by his type of explosive and strongman training. Don't you think what you are doing is more inclined to induce the wrong type of hypertrophy?

Just my two cents, hell if you are squatting 315 x 6 I see no reaosn to stop what you are doing hah.:)
 
#20 ·
Some Miscellaneous Info


Age: 20
Height: 5'9"
Weigtht: 156.4 (as of this morning)
Target Weight: 185

What's Playing on my iPOD while Lifting

Pantera- Primal Concrete Sledge
Kanye West- Harder, Better, Faster, Stronger (Instrumental)
Metallica- Master of Puppets
Metallica- ...And Justice for All
Pantera- Mouth for War
Pantera- Domination
Disturbed- Indestructible
Korn- Coming Undone
Korn- Blind
Billy Idol- Rebel Yell
A Perfect Circle- Judith
Beastie Boys- So What'cha Want
Geto Boys- Still
 
#23 ·
I go deep (full) until I get until get to 275 then I start to go halfway down.

My Preworkout is

40-80g of Carbs (Usually Bagel or Oats) about 1 hour prior with some Whey Protein.

And either 1 scoop of White Flood or 1 Beta Nox Tube 25 minutes prior.

I used to do 1, 3 Dymethylamylamine @ 50mg pre workout and that stuff was insane and cheap, but it killed by appetite.
 
#27 ·
I'll look into it. I'm not really too thrilled about getting into powerlifting from what I see, powerlifters that have been around a long time are plagued with injuries and I don't want that when I get older.
 
#26 ·
Today I did chest with a friend from the gym and we did high volume again

Flat Bench

135/15
135/15
135/15
135/15

Flat Dumbbell

55/15
50/15
40/15
40/15

Incline Bench

115/15
95/15
95/15
95/15

Incline Dumbbell

45/15
40/15
40/15
40/15

Chest Press Machine (Supersets) (Wide Grip, Close Grip) 10 Reps Each for 6 sets @ 60lbs


Cable Crossovers

20/15
20/15
25/15
25/15

I'm extremely exhausted right now and even after Whey and Carbs my blood sugar still seems to be low and I'm a little shaky.

I'm going to get a snack. I'll report back on tuesday when I do my next workout!
 
#30 ·
Sorry for the lack of updates.

I've been kinda busy.

Being I did Chest by itself on sunday, it threw my whole routine off.

By the way I'm still sore from the chest workout from 3 days ago. Good Shit

So Yesterday I did Bi's and Tri's.

Close Grip Bench Press

95/15
95/12
115/10
135/6

Skull Crushers

75/10
75/10
75/10
75/10

-Overhead Dumbbell Extensions (Single Arm to Double Arm) 10 reps each using 30's

-Cable Kickbacks

25/15
25/15
20/15


Dips (2 Sets to Failure)

If I remeber correctly the first set I did 18 and the second I did about 10


Biceps

Straight Bar Curls

48//15
68/12
68/12
48/18

-Incline Dumbbell Curls

30/12
30/12
40/8

Alternating Dumbbell Curls (1)(Super Set)

15/30
20/24
25/20
30/15
35/8



For some reason I have to do literally nothing to build up my triceps, but my Biceps never seem to get sore no matter how much I do.
 
#31 ·
Today was Back (My Favorite) Although I love doing back I like to have someone lifting with m. But today my gym partner wasn't there so I was on my own which sucked because I rpbably didn't push myself as hard as I wanted to


-Pull Ups

15/15/12/10


T-Bar Rows Super Set

100/8
90/8
80/8
70/8
60/8
50/8
40/8
30/8
20/8
10/8

-Deadlifts

135/15
185/12
225/8
275/6


Bent Over Rows

95/20
135/10
135/10
155/10

Lat Pulldowns (For these I worry less about weight and more about form because I've seen a lot of people do this exercise with shitty form and big weight and they look like idiots, So I use a moderate amount of weight and really concentrate on these)

100/12
100/12
115/10
125/10


Close Grip Lat Pulldowns

100/12
100/12
115/8
100/20

45lbs Plate Rows (To Failure)

1 Set of 46 Reps
 
#32 ·
I've been really busy lately with my jobs and stuff so I haven't been able to keep track of my workouts lately. It's been just in the gym, lift, leave for work, go home get food and then go to another job.

So I apologize as I am not able to give a full eval of my progress. All I know is I've lost a pound or two but my strength is neutral and hasn't regressed any to speak of. I've been really focusing on brining up my chest, and delts.

My legs haven't gained any mass in a while despite going heavy.

I'll try to keep you guys updated more
 
#33 ·
Yeah I suck at this. More or less I just feel lazy.

Training is going good. I've been having trouble adding some mass to my shoulders. I'm going to drop the high volume this week and go heavy on the military presses and see how that goes.

I haven't really been testing myself as much as I should either in terms of trying to move bigger weights every workout. Something I plan on doing from now on.

The biggest problem at this point has been eating. Not really eating right, just eating enough to meet my 4500 calorie goal. Being somewhat financially unstable makes it hard to buy enough food. I'd say for a bulk I'm doing pretty shitty.


Tomorrow I will be doing back and biceps and some abs.
 
#34 ·
Did chest yesterday. Really sore today. Also broke some PR's.

185/6 on incline bench and 155/10 on close grip for 3 sets

Threw in some dips, skull crushers, flat dumbbell, flyes, and kickbacks.

Elbow has been kinda sore. I've been out of Cissus for a while which is probably the reason why.


Happy Holidays everyone!!
 
#36 ·
Okay I've been really slacking on here and again it's not because I don't have time, It's because I'm too damn lazy.

As of recently I've been hitting some walls which usually means it's either time to change things up or load up the bar.

In this case I'm doing a little bit of both.


I've been working out with a good friend of mine, Darrell and his friends, Gene, Chris and Ray.

Just for info after working out with these guys I realized how weak I was and how terrible my form is as well. Ray is 62 years old and box squats 450x6. Chris just smoked 615 on sumo deadlifts last night.

All of them are competitive powerlifters and I've been working with them for about 2 weeks now.

We workout 5-6 days per week sometimes we take wednesday off.

Monday- Legs (Squats)
Tuesday- Chest (Bench)
Wednesday- Abs/Light Cardio or Rest
Thursday- Back (Deadlifts)
Friday-Arms
Saturday- Shoulders/Abs
Sunday- Rest

Every workout consists of a core exercise. For example Our leg days starts with Squats and then we move on to Leg Presses, Good Mornings, Calf Raises, leg curls etc.

Back days starts out with deadlifts and moves onto Lat Pulldowns, Seated Rows, T-Bar Rows and Shrugs


I'll post my workout from last night

Deadlifts (Traditional)

135/10
185/10
225/8
275/failed
245/6
255/4
275/1

Lat Pulldowns

115/10
130/10
145/8
160/8

Seated Rows

130/12
145/10
160/10

Wide Grip T-Bar Rows

90/12
115/10
135/10

Trap Bar Shrugs

135/8
225/6
275/4 (The cuts on the bar killed my hands)

Today I'm sore in places I didn't think I could be sore.
 
#37 ·
New Training Template

Okay I've been really, really lazy but I'm really going to try and put forth the effort to do this log.

Here is my new template

Monday- Chest
Tuesday- Legs
Wednesday- Abs
Thursday- Back/Traps
Friday- Shoulders
Saturday- Arms
Sunday- Rest

As of right now I'm still training with the Powerlifters. My friend Darrell, Chris, Gene and Ray.

I went to a meet 2 sundays ago in New Jersey to observe and see if it was something I was interested in doing.

Darrell and Chris competed in Deadlifts we were there for about 10 hours. I met Gene Rychlak who was one of the judges and former holder of the World Record Bench Press (1010lbs)

Darrell competed at 198 opened at 475, 500 (broke a PR), and attempted 525 to break the record for Raw Deadlift in his division but lost his form and failed.

Chris competed at 218, opened at 620, 660, 690

I watched and took picture which I'll be uploading when Chris sends them to me.

I'm not sure if this is something I want to do yet so for now I'm just going to try to get my numbers up and for that me and Darrell are doing our own system.

The system revolves around a 12 week, repeating program.

First I assess my 1 Reps Maxes on the three major lifts

Bench
Squat
Deadlift

then for the first 4 weeks I'll take 60% of my max and do that for sets of 8-12 reps

for the next 4 weeks I'll take 70-75% of my max and do that for sets of 4-6 reps

then for the last 4 weeks I'll do 90-95% of my max for sets of 1-3 reps

Then I'll re-max and start over.

I'll keep you guys updated on my progress.

As of right now I weigh about 169 with my gym clothes on which probably mean I weight around 166-167.
 
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