WORKOUT LOGS.

Discussion in 'Health & Fitness' started by Sin Skywalker, Jul 5, 2013.

  1. Cire

    Cire The Peoples Champion

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    Sunday: Biked 4 miles. Played basketball for 2 hours.

    Monday: Lifted for hour and a half.
    - 5*20 Bench Press (210 LBs)
    - 5*40 Resistance Crutches (210 LBs)
    - 5*20 Seated Rows (210 LBs)
    - 5*20 Bicep Curls (105 LB's each)

    I use a machine, so the weights might be fucked. I dont know how they translate to regular free weight weights, but thats what the machine says, and thats what I hammed.

    Today: Basketball in a hot ass gym (its humid as fuck and like 85 degrees in chicago) for 2 hours, Tommorow the same. Need to find a way to sneak in some lifting on the same days I play ball. Trying to fix my diet up. Started yesterday, still struggling as I cheated and ate some fucking ritz crackers with cheese and turkey last night before bed. I was fucking starving.
    test
  2. its papi

    its papi inellek my middle name

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    [​IMG]
    5 sprints at 10, 20 and 40 yds.. that gatorade bottle is set up at 10 yds, and thats my soft ass gym partner there

    after that we ran the bleacher steps 2x, that burn is horrible.. not as intimidating as galatea's steps tho
    test
  3. Sin Skywalker

    Sin Skywalker #184 Gladiator.

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    Machines definitely translate different than free weights but as long as you're feeling the burn / sweating and putting in that WORK and pushing yourself the actual weight isn't that important, IMO. Keep putting in that work @Cire.
    test
  4. yayo

    yayo Polar Bear LaFlare

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    u should be doing at least 100's meng.
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  5. its papi

    its papi inellek my middle name

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    idk im following ws4sb 3 and it says to keep them unded 40-50 yds to work more on explosive strength..



    you mean 100m? what does that translate to in ft/yd?
    test
  6. GaLaTeA

    GaLaTeA Well-Known Member

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    In my defense :)scared:), due to work I need to be reachable anytime + keep the workout playlist on the phone as well.

    As for today; warm up run for 20 mins (4km), hopped on a bike for another 85 (80 programed, 5 cooldown) mins total (did around 35km, killed 600 calories), another overall workout with emphasis on arms & tummy today, then finished with an hour on the elliptical.
    test
  7. Sin Skywalker

    Sin Skywalker #184 Gladiator.

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    I'm hitting all arms (biceps & triceps) and stomach today, tbh. On my to the gym in 15 minutes. Then gotta head to the job so I'll post up tonight when I get home.
    test
  8. GaLaTeA

    GaLaTeA Well-Known Member

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    Have a great workout!
    test
  9. Noodles

    Noodles The People's Champion

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    Champagnes look fun. I might add that to my routine. Kind of a modified shoulder press where the chest takes a lot of the work.

    Lawnmowers... this guy is doing very poorly... but that's just a stupid name for a "Single Arm Row". Which I do @ 60lbs for 3 sets of 8 or 10. One of my favorite back workouts.
    This dude is looking like hunchback of notre dame... supposed to be flatbacked with the dumbbell parallel to body and touch your chest.
    test
  10. yayo

    yayo Polar Bear LaFlare

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    whats ws4sb ? yea 100 is basically one straight away of the track since the track is 400
    test
  11. Sin Skywalker

    Sin Skywalker #184 Gladiator.

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    @Noodles. Yeah I told you the form was poor. And I dunno if champagnes is the technical term for the one workout either but that's just how I learned it as. Same as lawnmowers, tbh. Log coming in a little bit.
    test
  12. Sin Skywalker

    Sin Skywalker #184 Gladiator.

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    Tuesday, July 8th. (Biceps / Triceps / Abs.)

    Machine Preacher Curls / Standing (upward) Tricep Presses / Weighted Sit-ups (triple super-set)
    64 lbs. x 10 / 20 lbs. x 10 each / 35 lbs. plate x 10.
    74 lbs. x 10 / 25 lbs. x 10 each / 35 lbs. plate x 10.
    84 lbs. x 10 / 25 lbs. x 10 each / 35 lbs. plate x 10.
    94 lbs. x 10 / 25 lbs. x 10 each / 35 lbs. plate x 10.
    104 lbs. x 8 / 25 lbs. x 10 each / 35 lbs. plate x 10.

    Seated Isolated Dumbell Curls / Modified Pull-overs with curl bar (moving legs for a "crunch" while doing the pull over for abs) / Sit-ups where one rep consists of one regular sit-up and one sit-up to each side for a count of 3. (triple super-set)
    30 lbs. x 10 each / 50 lbs. x 10 / 30 count.
    30 lbs. x 10 each / 70 lbs. x 10 / 30 count.
    30 lbs. x 10 each / 70 lbs. x 10 / 30 count.
    30 lbs. x 10 each / 70 lbs. x 10 / 30 count.
    30 lbs. x 10 each / 70 lbs. x 12 / 30 count.

    Ran 2 laps (7 @ my gym is a mile) at the end of lifting. Don't wanna do alot of cardio / trying to gain mass, tbh.

    Definitely didn't go as hard today as yesterday. Wanted to get a burn-out type exercise in for the biceps and some hammers, as well as wrist curls. But oh well. Still put in some work.
    test
  13. yayo

    yayo Polar Bear LaFlare

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    07/07/2013
    7 miles. 10:33 pace


    07/08/2013

    Runner's Knee?

    Deadlift
    135 x 10
    225 x 5
    275 x 3
    295 x 2
    315 x 1
    225 x 5

    Bench Press
    135 x 10
    205 x 5
    225 x 3
    225 x 3
    185 x 8

    Squat
    135 x 10
    185 x 8
    205 x 5
    225 x 2

    My right knee had a pain every time i did DL/Squat, shit was discouraging. mentally it was fucking with me




    07/09/2013
    Day off
    played 2 on 2 Ball. Two games up to 15
    sit ups between games
    sit ups - 200


    07/10/2013
    Incline bench
    135x5
    185x5
    205x3
    215x1
    185x5

    DB Press Flat
    85DBx5
    85DBx5
    85DBx4

    Low Row
    180x5
    200x5
    220x2
    180x5

    Squat
    135x21
    135x15
    155x10

    Good Morning
    65x5
    65x6
    65x5
    Had a slight pulled muscle feel around under my right shoulder blade, probably from trying throw off one of the 85DB to lift up when i was doing presses.

    Leg Curl (cool off)
    50x10
    60x15
    75x10
    test
  14. yayo

    yayo Polar Bear LaFlare

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    if u trying gain mass is super sets good for that?? i feel supersets more for getting cut?

    if you trying gain mass why dont u do the 5x3x1 scheme?
    test
  15. yayo

    yayo Polar Bear LaFlare

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    test
  16. Sin Skywalker

    Sin Skywalker #184 Gladiator.

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    Super-setting different muscles / body parts @yayo.

    But I should definitely lower my reps and use higher weights, tbh. :scared:


    Also, thought I was the only one who fucks with Good Mornings. I don't ever see anybody do them at the gym.
    test
  17. yayo

    yayo Polar Bear LaFlare

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    super setting means instead of rest time your doing another workout tho, right? or am i mixing it up with something else?

    when i think of minimal rest time and higher reps i think cut, when i see 3-4minute rest times high weight low reps i think mass..

    i started doing GM's recently, makes my hammys feel like jello and my lower back feel good, i usually go higher reps with the low weight for GMs but that pulled muscle feel had me hsook
    test
  18. Newportz

    Newportz Bang Bang

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    I'm still on my calisthenics grind...

    Today:


    30 Standard Pushups
    10 standard grip Pull-ups.
    30 Wide stance Push-ups
    10 wide Grip Pull-ups
    25 diamond push-ups
    12 chin-ups
    30 dolphin push-ups
    4 muscle ups(yeh, bitch, i got em)
    25 Dips...

    I walked around for about 5 minutes, rested then repeated the workout.
    test
  19. Sin Skywalker

    Sin Skywalker #184 Gladiator.

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    The way we super-set is for different muscle groups though. Like we'll do a Bicep workout, then a tricep workout, then hit a rest period. So you're still giving your biceps rest time.

    Sometimes on chest days we'll jump straight from the bench to the cables (pulls) or something though which might not be a good idea, tbh. Which I think is what you're referring to. Gonna post today's log up in a few.

    Edit : I feel like 4 minutes rest times on anything is a little to much, imo. I could be wrong but just for me personally it feels to long. Like I'll lose some of that adrenaline or whatever it is if I wait that long. What did you pull a muscle in your back or leg @yayo ? EDIT again : I seen under your shoulder. Always gotta be careful with them back workouts I feel like you could seriously fuck yourself up, tbh. That's why I dropped the 395 today instead of forcing myself to lock it out. :scared:
    test
  20. Sin Skywalker

    Sin Skywalker #184 Gladiator.

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    Wednesday, July 9th. (Upper back / Lower back)

    Seated Cable Rows / Deadlifts.
    50 lbs. (pin) x 10 / 205 lbs. x 10.
    55 lbs. (pin) x 10 / 275 lbs. x 8.
    62 lbs. (pin) x 10 / 345 lbs. x 2.
    70 lbs. (pin) x 8 / 395 lbs. (missed / didn't lock out, tbh)
    80 lbs. (pin) x 6 / 205 lbs. x 12.

    Pull-Ups / Good Mornings.
    7 / 115 lbs. x 10
    6 / 135 lbs. x 10
    7 / 145 lbs. x 10
    7 / 165 lbs. x 6
    7 / 185 lbs. 5
    test

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