ZZtigerZZ81

So I started a log on a different site but I realize that is the only reason I ever go there to post so I figured I would just move it over here. I would post a link but it is to that site that no one can talk about.

Anyways...I am just doing weight training. No real interest in MMA training or BJJ training at this time because of time constraints and cost. I weigh about 178 lbs and train a muscle group each day...I usually try to incorporate abs and or cardio at the end of each session. Only been going since about February. But I have noticed significant gains w/o roids. i try to do chest and arms twice a week but usually only fit one group in that often and shoulders, legs, back once as well.

I don't feel the need to post diet info because I don't count calories or write down what I eat, but I stay clean. Chicken, fish, and dairy proteins. Vegetables and fruit is about all i eat. I will eat chips and salsa every once in a while and cheat with a cookie or milkshake every now and again. Eat b/w 5-6 meals per day and take protein powder shakes/smoothies 1-2 times per day.

Also I am 27 and this is really the first time I have weight trained in my life for purely aesthetic reasons. I used to play golf, soccer, tennis, baseball, etc. And I trained like once a week in the weight room for that per the coaches instructions. So any advice is welcome.

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My Log

ZZtigerZZ81

Shoulders
* indicate no rest or drop set
arnold press: 8/35, 9/30, *5/40 & 8/25
DB press: 10/35, 10/45, *4/50 & 6/40
Military press: 8/55, 15/55, 10/65, 8/75 (went with volume over mass here)
BB upright row: 15/50, 12/60, *10/70 & 12/50
DB shrug: 15/55 (hold for 3 secs), 15/60, *8/80 & 12/50
front raise: 12/15, 10/20, 20/10
lateral raise: 12/15, 8/20, 20/10
bent over lateral raise: 12/15, 10/20, 20/10
external rotation: 12/15, 10/20, 20/10

Abs/Cardio (no rest)
full decline sit-up (elbow to knee): 30, 30, 20
jump rope: 1 min, 1:10, 1 min
finish with 2 min plank

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My Log

ZZtigerZZ81

DB bench: 12/55, 10/70, 3/80, 10/60
DB Incl. bench: 12/50, 6/60, *6/65 & 10/45
Flat bench fly: 10/40, 10/45, 8/50, 15/25
Incl. bench fly: 12/35, 10/45, 8/50, 15/25
DB Decl. bench: 10/55, 8/60, 6/65, 10/50
Decl. bench fly: 10/35, 10/35, 10/35
Uneven push up (w/ legs elevated): 3 sets of 8 ea arm
Explosive bench (smith machine): 10/85, 8/95
explosive incline (smith machine): 8/85, 8/95
Cable fly: 12/40, 10/50, 8/50

Abs & cardio w/ no rest
plank: 2 min, 1:15
lying leg raises: 20, 20
bike crunch: 20, 20

treadmill: 1 min @ 6mph, 1 min @ 7 mph, 1 min @ 8 mph, 1 min @ 9 mph, 1 min @ 10 mph, 2 min @ 3 mph, and repeat but ended with 1:30 @ 9 mph and skipped 10 mph...cool down at 3 mph for 4 min

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My Log

ZZtigerZZ81

From yesterday:

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My Log

ZZtigerZZ81

Updates from the weekend

07/04

Chest & Arms

BB bench: 10/135, 8/155, 4/175, 9/135
BB incline: 10/135, 6/155, 5/165, 10/135
Chin-up: 10, 9, 8
Dips: 9 (+25lbs), 12, 12
DB curl: 6/30, 9/25, 12/20
Tricep ext.: 15/15, 8/20, 13/15
Hammer curl: 8/20, 15/15, 12/20
Chest fly: 15/30, 15/35, 12/40
Close grip bench: 12/95, 12/95, 10/95
ABS - leg raises: 3 sets of 10

07/05

Legs

squat: 15/135, 12/225, 6/275, 12/225, 15/135
Goblet: 10/90, 8/95, 6/100
Press: 15/360, (explosive 10/360, 10/450, 6/450)
DB jump squat: 10/30, 8/35, 5/40
Lunge: 30, 30/20, 20/25
(sled) Calf raise: 12/360, 12/450, 15/450
Leg curl: (single 12/55), 15/100, 6/125
Leg ext.: (single 8/50), 12/95, 15/115

ABS
bike crunch: 25, 25, 20
leg raises: 12, 12, 10
plank: 65 sec, 65 sec, 60 sec

Cardio
60 minute 7% incline 3.6-5.5 mph

07/06

Shoulders
side-to-side pull-up: 3 sets of 10
arnold press: 12/35, 10/40, 5/45
standing DB push press: 7/35, 9/30, 12/25
standing BB military press: 10/65, 8/75, 6/85
external rotation: 20/10, 10/15, 18/10
DB shrug: 10/70, 15/65, 11/70
BB up row (wide grip): 10/60, 8/70, 6/80
front raise: 18/15, 12/20, *10/25 & 20/10
lateral raise: 20/10, 10/15, *6/20 & 12/10
bent over raise: 15/15, 10/20 *10/15 & 15/10

Cardio
15 min - 1 mile - 7% incline

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My Log

Walker

Good stuff mang.

Gots a couple of questions- even being a former personal trainer everyone has different names for things but what are "goblets", "side to side pull-ups" and "face pull"? Probably things I've heard of but with different names but I wanna know.

Are you trying to bulk up a little more, trim up or just get back into good overall shape?

Keep it up- looks good so far.

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wukkadb

Nice squatting!

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ZZtigerZZ81

Goblet =

Face pull-

side-to-side pull-up:


Goals - are about all those really...i would like to be stronger and I need to add mass to do that. And in doing that, I will trim up a bit. I want to stay around 170-173 (178 right now). But this is probably the best shape i have been in already even though I don't have a six pack like i used to.

And thanks Wukka on the squats compliment I am still afraid to try 300 even though I know I could do it because my form on the 275 probably isn't perfect. But When I started working out I could only do 3 sets of 10 at 90 lbs on the leg press (sad). So I have come a long way and no roids just in case someone was wondering. Though I did think about it.

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swpthleg

I can't do front squats. I fall over backward. Can I get similar benefits from the leg press? I jump rope anyway.

Those are some killer treadmill workouts BTW.

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wukkadb

Similar, yes, in the sense that both exercises use your quads, but front squats are FAR more effective. Also, read this.

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