MY OWN WORST ENEMY..training log

[CTRL]

i'll try not to bore you guys.....

[Merc]

Re: MY OWN WORST ENEMY..training log

The following is part of his previous log from a different board to give you guys some back ground on CTRL

[Merc]

Re: MY OWN WORST ENEMY..training log

i have been reading some of the logs here and it has prompted me to try this out! i could use a kick in the ass at times and knowing ya'll are watching might keep me in line. i have been training OFF an on for over ten years and never gave it what i should. the years are going up and i need to give it a real shot before i give up. i'm only 31..... BUT if i am going to do anymore cycles i need to see if i can stick to it. i never had a problem training.... it is with eating!!!!

well, lets get to it! here are my stats.... 5'7" and weigh 205. my bf% is around 31 going by my scale, but i think that is off. i have viens in my arms and calves. here are what they measure.. arms 17, calves 17 1/4, chest 47, legs 23, forearm 13, waist (gulp) 40! YES, I'M AM A FAT JUICER...LOL!! i carry all my weight in my middle and that has always bothered me so i tend to not eat enough during my cycles and in turn not grow like i should and the next time i get on i want to eat like a f...ing animal! i have been off for 3 months i want to get to around 185 before i get on again. i'm not to concerned with losing muscle so i'll hit cardio VERY hard. i want to keep the cals around 2250 going up and down a few hundred during each week. i'll list my supplements later. i'm working on the details as i go, but i do start in the morning! i do know that i will be drinking ALOT of muscle milk!!

Thanks.....

[Merc]

Re: MY OWN WORST ENEMY..training log

Origionally Post by CTRL at another board...

hey, i went home for the weekend and i have to get caught up!!! i shouldn't have started right before the trip, but i got all excited about starting on the "1st" of the month. usually i start on monday............ EVERY MONDAY!!! lol!

Fri. 1st Sept
5am 50 min cardio
7:30 muscle milk
11 workout back
12 muscle milk
2:30 tuna and rice
4:30 cardio 50 min.
6 tacos...... the wife cooked! it doesn't happen often so when it does i eat, lol!


Sat 2 sept
8am cardio 50 min
9 muscle milk
drove 9 hours to get home
AT HOME with mom..... forget about the diet now! home cooked cajun food!


Sun 3 sept
woke up and ran/walk 2miles
eat like crap

Mon 4 sept
SOAR!!!! did nothing but drive home!!!

[Merc]

Re: MY OWN WORST ENEMY..training log

Origionally posted bc CTRL at another board....


i'll keep a training log and write down to post!!!

tues. 5 sept
5:00 cardio 50 min.
6:30 oat meal and protein shake
9:30 muscle milk
12:00 trained shoulders
standing military press 135x15, 135x10, 135x10, 95x10
side laterals 15x20, 25x10, 25x10, 20x12, 15x15
rear laterals 25x15, 25x15, 25x12
seat mach press 150x10, 150x10, 150x8
12:45 muscle milk
1:30 tuna and rice
5:00 muscle milk

well......... to be honest......LAZY! i will get more whole food into the diet as i go. time is tight, but that isn't a good excuse. i just want to drop fat at any expense. i'm counting on muscle memory to get me back after the diet. i know there is a rebound effect so i am going to add the cals slowly and at the same time drop the cardio once i get to my goal.

besides............ I LOVE MUSCLE MILK!!!! haven't had one i didn't like yet

[Merc]

Re: MY OWN WORST ENEMY..training log

Origionally posted by CTRL at another board...

thurs. 6 sept
5:00 cardio 50 min.
6:30 muscle milk
11:00 trained back
barbell rows 135x10, 185x12x12x10, 135x15
machine rows 170x10, 200x15x12x10, 100x10(drop set)
lat pull down 130x10x10x10, 80x10(drop set)
11:45 subway.... worked for jarred!
3:00 muscle milk
5:30 cardio 50 min.
7:00 chicken and rice


mon. 11 sept.

didn't eat all morning

11:00 trained shoulders
seated dumbell press 20x20(warm up) 70x12, 70x12, 70x8 30x12(drop set)
side laterals 20x12, 20x12, 20x12 10x10(drop set)
rear delt laterals 20x12, 20x12, 20x12
seat machine press 130x10, 130x8, 80x15

11:45 tuna and rice

5:30 cardio 50 min

7:00 chicken and pasta


tues 12 sept

4:30 cardio 50 min

6:00 muscle milk and cellmass

11:00 trained back
dead lifts 135x10, 225x10, 315x5, 315x5, 315x2 225x10 135x10(drop)
pull ups(body weight) 5,5,3
dumbell row 80x10, 80x10, 100x6 50x10(drop)
lat pulldown 135x10, 135x10, 80x15

[Merc]

Re: MY OWN WORST ENEMY..training log

Origionally post br CTRL at another board.....



12:00 muscle milk

6:00 cardio 50 min

7:30 hamburger helper.... wife cooked


hey!! i'm back... i know ya'll missed me!
i have been working out steady since my last update, but i cut out cardio and the diet. i was getting too weak with all the cadio and it got to me. i was getting so weak that i didn't want to train anymore, so this time i'm going to take it slower. the weight will com off when it does! i'm just going to eat good, train hard and do moderate cardio. i'll log my lastest workouts later today.

latest stats: weight 225
bf 22% (from the doctor not my crap scale)
belly not waist 41
arms 18
forearms 13.5
calves 18
quads 24
chest 49
neck 17 3/4


training
monday 12/4 shoulders
dumbell press 90x10,90x10,90x6-35x12(drop set)
rear delt 150x12,150x12,150x12-80x15(drop)
side lat 25x10,30x10,30x10-15x15(drop)
shoulder press mach. 100x15,100x15,100x15

[Merc]

Re: MY OWN WORST ENEMY..training log

Origionally posted by CTRL at another board.....



tues back
lat pull down front 150x10,180x10,180x6-100x12(drop)
1 arm seated cable row 80x12,100x10,100x10,110x6-80x10(drop)
close grip pill down 100x10,140x10,140x10
hammer seated pull 1 arn @ time 4plates per sidex10 for 3 sets

weds quads
squats 135x15,185x10,185x10,185x10,185x10 weight wasn't bad, but knees hurt
leg extentions 1 leg @ time 50x10,50x10,50x10 slow and easy

thurs hams (knees hurt from quad day.. not too bad)
seated leg curl 120x12x4 sets
had to go back to work cut workout short

fri. chest
bench 365x1,375x1,315x6-225x10-135x8(drop) love it!
incline bench 185x10,185x8,135x10 shoulder hurting
pec deck 120x10,120x10,120x12 slow and easy


my split is....
mon.- shoulders w/ rear delts
tues.- back w/ traps
wed.- off
thurs.-legs
fri.-chest w arms
sat, sun- off
cardio when i can. sometimes mornings or after workouts. sometimes weekends as well.

BUT, i am trying out this split
mon.-shoulders
tues.-back
wed.-quads
thurs.-chest
fri.-arms
sat.-hams
sun.-off
cardio the same as above

[Merc]

Re: MY OWN WORST ENEMY..training log

Origionally posted by CTRL at another board....


the other option is the same as the first split except quads during luch and hams after work. chest at lunch and arms after work.

i'm open for any ideas. i generally get sore on tris from shoulder workouts and sore on bis from back, so i tend to space them apart. my tris need work as does my legs!


sat. 9 diet was ok cardio for 50. min in morning

sun. diet ok cardio 50 min. morning

mon. trained during lunch shoulders
seated barbell press 135x10,135x10,165x10,165x10
rear delt n pec dec. 70x12,70x12,90x12,90x15
side laterals 20x10,25x10,30x10,30x10
dumbell press (light) 30x15,30x15,30x15

after work 50 min. cardio


tues. back
lat pull down 130x10,180x10,180x10,180x8 (100x12)
hammer low row 1 arm at time 4 plates per side 3 sets 10
close grip pull down 140x10,150x10,150x10
low cable rows wide grip with elbows out 120x10,140x10,140x10
shrugs 80x15,90x15,100x15 (50x15)

wed. chest
bench 275x8,325x4,225x0,135x15 shoulder was hurting
pec dec 100x15 3 sets slow
cable flies 120x 15 3 sets slow


fri. arms
bis
barbell curl 90x10,90x10,90x8
dumbell curls 30x10,40x10,40x8(20x10)
hammer curls 40x10,40x10,45x8
tris
cable extentions 120x12,120x12,120x8(60x15)
1 arm dumbell extentions 30x12,40x10,40x10
1 arm cable ext. 60x10,80x10,80x10

sat. nothing

sun. nothing

[Merc]

Re: MY OWN WORST ENEMY..training log

Origionally posted by CTRL at another board....


mon. 18 dec. shoulders
20 min. stretching and warn up due to rotator cuff pain
dumbell press 90x10,90x10,90x8(30x15)
side lat. 25x12,30x12,30x12
rear delt on pec dec 190x12,190x12,190x10(80x15)
front raises with cables 120x12,120x12,120x10(70x15)

shoulders felt better then usual with warm up!



tues. 19
cardio in the afternoon and the diet has been good. i must be geting bigger because my stetch marks on my shoulders and chest are much worse!! I LIKE IT!! i think that eating correctly has made a bib improvement on my size even though my cals are low!
wed. legs
quads during lunch
i use wraps like what was sugested. i wrapped them tight enough for support, but loose enough t keep on whole workout

squats slow and controlled 135x 15, 135x15,185x10,185x10,185x10,225x10,225x10 knees felt good,but i still didn't want to go any heavier. that will get the job done since i don't train them often.... have to start somewhere!
life fitness leg press 210x15,210x15,210x15
leg extentions 1 at a time 50x15,50x15,50x10
workout felt good no pain in my knees. a few during some sets, but ok over all.

after work hams and calves
seated leg curls 150x15,150x15,150x15(80x15)
laying leg curls 85x15,85x15,85x15
standing calf raises 1 leg at a time 50x25,50x15,50x15 (between sets reps with bodyweight.)


UPDATE!! for anyone that read my post about painful knees this is a good update...

[Merc]

Re: MY OWN WORST ENEMY..training log

Origionally posted by CTRL at another board...

tues. 2 quads
wrapped knees mostly below patella and wore belt

squats- 135x15,135x15,225x10,275x10,275x10,225x10,135x15
leg press-6 plates 3 sets of 15
leg extentions 1 leg at time 3 sets 70 for 15 reps

knees felt good and this was the heaviest i've gone in years in squats. knees alittle tight this morning, but feel good. still droping fat. weight the same, but pants are getting loose.


strong workout!!

mon. 9 shoulders
warmed up for about 30 min. with light lifts and stretching

dumbell press 90x10,100x8,100x8,100x6(40x15) best ever!
machine press 210x15,255x10,255x10
rear delt on pec dec 210x15,210x15,210x10
side later. 20x15x20x12,20x12,15x12
front later. 25x12-3 sets
shrugs 225x15,275x12,225x15,135x20

diet good w/o cardio and fat still comming off


mon 15th jan quads
another good quad workout. i'm using the knee wraps and warming up good and my knees are feeling pretty good. if they start to hurt i back off.

squats 135x10, 225x10, 315x8, 315x6, 225x10, 135x15
leg press 4plates per side 3sets of 15reps
leg extentions 3sets 70lbs one leg at a time


no real changes since my last entry... i haven't been doing any cardio but my training has been great. started train with a new partner and he is busting my ass and really pushing me!

[Merc]

Re: MY OWN WORST ENEMY..training log

Origionally posted by CTRL at another board....


new split mon. shoulders, tues. quads, wed. back, thurs. chest and bis, fri. hams and tris.

we did that split last week and it was tough, but it might be too much! i'll give it two more weeks, cuz i didn't feel overtrained... but i was beat up!


mon. 19th march SHOULDERS
standing barbell press 135x10,185x10,185x6,95x15
seated dumbell press 40x15,50x15,50x15
rear delts with cable 50x15,50x15,70x12
dumbell side laterals 1arm 25x12,25x12,25x12,15x20
upright rows with bar 95x12,95x12

felt good with a great pump!

tues. 20th QUADS
squats 135x15,225x15,225x15,225x12
leg press 3platesx35, 5 plates x 25, 5 plates x 23
leg extention 1leg 50x15,50x15,70x12

weds. 21th BACK
barbell rows 135x15,185x12,185x12,135x20
machine pull down 150x15,190x10,210x10-110x15
cable row elbows out to hit mid and upper back 120x10,140x10,140x10-70x10

New split... i have been on this one for 3 weeks! workouts are during lunch and last about 35-45mins

mon- shoulders
tues-back
wed-quads
thurs-chest
fri-arms and hams

[Merc]

Re: MY OWN WORST ENEMY..training log

Origionally posted by CTRL at another board...

April 16 SHOULDERS
side laterals 30x15,35x12,35x12,20x15
rear delts on pec deck 150x15,150x12,150x12
barbell press 135x15,185x10,185x6,135x15
super set dumbell press/ side laterals 40x20/10x15 (2 sets)

UPDATE ON STATS!
i've been very lazy on diet and cardio, so i'm not happy with the fat i put on! after looking at my posts in the beginning i can see some good changes at least. weight is in the moring and all mesuraments are cold!

weight 212
arms 18
4arms 13.5
calves 17 3/4
theighs 25
belly 39.5
chest 48

here's a pictures to go along with the stats above. this was taken on 5/28/07 and the pictures suck, but you can point. oh, and not very good at posing and i know that could have been better as well. starting cardio again today. since last post, training has been great but the diet sucks ass!

[Merc]

Re: MY OWN WORST ENEMY..training log

Origionally posted by CTRL at another board....

Wed. 5/30/07 Quads
Leg Press 4 plates per side, first set 30 reps, second 30 reps, third set 30 reps, 2 plates per side last set 80 reps.

Squats on Smith
135 for 4 sets of 25

Leg extentions
1 leg at a time 3 sets 15 with 2 second pause at top

Calf raises
4 sets 30 with body weight set between sets

*** lighter weights due to knee issues but quads have been growing better then ever


5/31/07 Chest
flat bench (warm up first) 315x1, 385x2, 365x2, 315x8-225x6-135x9 (drop set)
incline dumbell 55x15, 65x15, 75x15
incline cable cross overs 70x15,90x15,120x15,120x12

*did 45min of cardio this morning and plan on doing 30min this evening. legs are SORE!!!


Mon 4 june Shoulders
warm up
barbell press seated 225x6,185x10,185x6-95x10
rear delt cable 70x15,70x15,90x13
side laterals dumbell 20x15,25x15,25x15-10x10
seated dumbell press 60x20,70x15,70x10

*cardio 45min in the evening


tues june 5 Back
warm up
pullups with 40 pounds of HELP on machine 3 sets... 12reps,10reps,10reps,10reps
Barbell rows 135x15,225x15,235x15,235x15,135x20
cable rows elbows out to hit middle back 80x15,120x15,140x12,140x12-80x10
pulldown 150x15,150x15,180x10,180x8
shurgs barbell 225x15 3sets
dumbell shrugs 100s for 3sets of 15

*60min of cadio in the morning- leave to do 45min of cardio now.


.

[Merc]

Re: MY OWN WORST ENEMY..training log

Origionally posted by CTRL at another board...

Legs...
warm up on leg press for ten reps with 2 plates adding 1 per side working up to 6 plates a side, last set 7 plates 10-drop to 4 plates 15-2 plates 25
Smith squats- 135x15,185x15,235x13,235x10
Leg extentions 3 sets of 15 at 120lbs
calf raises 3 sets of 25 on leg press with 5 plates a side

*cardio am60min


CHEST NEW PR
warm up then hit new max at 405
flat bench 315x9,315x4-225x5-135x15 (drop set)
incline dumbell 80x12,90x10,45x20 (tired)
machine flies 110x15,150x20,150x20

*cardio 60min am


Here are a few newer pics. you can see these much batter and i'll update from to to time! No new stats other then wieght is 210.

Oh, posing sucks!! i need to work on that and stretching! i couldn't move into position to even get the poses correct!!!!
.....