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    Thread: gear shefs training log

    1. #1
      Gear Shef's Avatar
      Gear Shef is offline Platinum
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      Default gear shefs training log



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      • gear shefs training log
      Let me give yall my background info first, 5'7'' 225 lbs I have been hitting the iron for 15 years and I am a type 1 diabetic diagnosed when I was 5 years old. I manage my diabetes very well and get tested regularly by my doctor. I plan on competing in a pl meet in roughly 2 months in the 220 lb class, right now I am training 4 days a week. I am a refinery mechanic and work all kinds of hours but I will try my hardest to keep my log up to date. If any of yall have any advice please share it with me. As of right now I am getting over a bad cold that kicked my ass but I did train Saturday and quickly found out to take a few days off I will resume training wed.

      sat training chest/biceps

      energy: very low, should have stayed home but said f%ck it and popped a ephedrine


      bench press:135x15, 225x15,315x10,365x5,405x1,405x1
      decline press:225x20,315x8,365x4,365x3
      incline db press: 130x15,x12,x8,x6
      machine flyes:whole stack x 4 sets of 12 reps 20 sec rest between sets

      db curl 40x15,50x10,50x8,60x4
      preacher curl machine x4 sets
      db hammer curl 50x8,40x8,30x12,30x10 20 sec rest between sets
      cable curl x3 sets to failure

    2. #2
      maxseg's Avatar
      maxseg is offline Platinum
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      Default Re: gear shefs training log

      Nice work Brother, subbed.

    3. #3
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      Default Re: gear shefs training log

      Awesome Gear Shef!!! Glad to have you here
      Veritas Vos Liberabit

    4. #4
      Gear Shef's Avatar
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      Default Re: gear shefs training log

      02-20-13 back & triceps

      energy: good but still coughing crap up from being sick

      pullups: 12x4
      deadlift: 135x20,225x15,315x8,405x2,475x1
      t bar rows: 2 platesx25,4 platesx12,5 platesx8,5 platesx8
      close grip lat pulldowns: 220x10,x8,x8,x4
      db pullover: 110x10,x10,x8

      cgbp:135x25,225x15,315x6,335x4
      db skullcrusher:30x20,50x12,65x8,65x5
      tri extension: whole stack x12,x12,x10,x9

      felt drained after training but glad to be back in the gym weighed in today at 224

    5. #5
      Pittsburgh63's Avatar
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      Default Re: gear shefs training log

      Do it up brother!! I'm in for the ride!!

    6. #6
      Gear Shef's Avatar
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      Default Re: gear shefs training log

      02-21-13 shoulders & abs

      energy: good

      bb shoulder press: 135x20,185x15,225x10,275x6
      parallel grip machine shoulder press: whole stack x15,x11,x10
      machine side delt raise: 50x20,70x15,100x7,80x10
      bent over rear delt raises:30x25,50x15,70x8,70x4 last set delts were fried lol]
      front cable raises: 50x20,70x15,100x7
      upright rows: 135x15,185x12,185x10
      db shrugs: 130x15x15x15 15 sec rest between sets

      incline situps: x20,x20 with 10lbplate, x15 with 25lbplate, x10 with 45lbplate,x10 with 45lbplate
      ab wheel: 1 set 100 reps took a 20 sec break at 75 reps
      leg raises: 4x25

    7. #7
      Gear Shef's Avatar
      Gear Shef is offline Platinum
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      Default Re: gear shefs training log

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      Sorry I havent been posting me and my wife have been very sick we both ended up with a severe upper respiratory infection and sinusitis. Training right now has been a no go until this is cleared up it is very depressing lol. Before I got sick my gains were going damn good and with my pl meet coming up in just over a month I have no idea how it will go. I have never been sick like this the dr prescribed me steroids, nasanex, cough medicine and some very strong antibiotics that are tearing my @ss up. As soon as I get back on track i will post my training.

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