Lift something

Discussion in 'Training Logs' started by LightningRod, Sep 23, 2010.

  1. LightningRod

    LightningRod Yellow Belt

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    Gym BB + DB Routine page 1 - 6

    Sandbag lifting only page 6 - 8

    Bodyweight mixed with sandbag 8+

    Yeaaaa back to the commercial gym. What do I hope to accomplish with my lifting? I don't know lol Strength for now. We'll see where it goes.

    I have read and read about this program, that program, this routine, that routine. So enough reading and more lifting. I will do whatever the hell I want, with no structure, no routine and see what happens :icon_chee Trail by fire.

    Details
    Height - 6'1
    Weight - 270lbs
    BF% - fat

    Goals. Lose some fat. Gain some strength. We'll see. I guess this will be a free spirit blog and we'll see how far this goes.
     
    Last edited: Apr 20, 2011
  2. LightningRod

    LightningRod Yellow Belt

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    9 -10 -10

    Workout #1

    My 1st day there. Awwww look at the fat new guy. I'm wearing a tshirt and shorts. Most people have on tanktops or sleeveless shirts with arms the size of fucking pro-wrestlers. But no one is squatting or DL'ing. Cool, more room for me.

    All weight is in lbs.

    Deadlift
    5 reps @ 135
    5 reps @ 225
    4 reps @ 315 (one callus ripped, how cute)
    3 reps @ 335 (make it two) wipe blood on my tshirt. fuck it
    2 reps @ 335 (three ripped, alright!) that's enough for now

    yes i did spray the bar and wipe it down with disinfectant

    Pullups
    1 / 1 / 1 / 0
    hahah, you thought you could do a pullup fatboy after deadlifting. you learned something. people are laughing. me too

    Lat pulldown
    8 reps @ 130
    6 reps @ 150
    6 reps @ 160
    5 reps @ 170

    jesus, am i really winded now? yep hahahahah

    Hammer machine incline bench (Why? why not :D) I don't know how to properly calculate this. Oh well, i'll just write the weight i put on it

    10 reps @ 90
    3 sets - 8 reps @ 140

    after my last set this teenage mutant ninja turtle looking creature with the head of a bulldog sits on the same machine next to me and asks "heeeey ma, sluu bah usuu" ME - "What?" Him - "Anyone using this?" ME - "nope, all you pal"

    Hmmmm, what else can I do. Ahh curls :redface:

    DB curls

    8 reps @ 40 ea
    7 reps @ 40 ea

    Ok, are you doing curls, what the hell is wrong with you. Yes, put the dumbbells down and slowly back away from the mirror.

    Time to go home.
     
  3. LightningRod

    LightningRod Yellow Belt

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    9 - 15 - 10

    Squat

    5 reps @ 135
    5 reps @ 225
    3 sets of 4 reps @ 315

    Leg press machine

    10 reps @ 270
    8 reps @ 360
    7 reps @ 450
    7 reps @ 540
    2 sets 5 reps @ 630

    that was pretty interesting. pushing the weight off the block felt heavy and i felt i was going to get crushed. but i did it anyway. god it hurts to stand up now

    Leg extensions
    8 reps @ 110
    7 reps @ 120
    7 reps @ 130

    Legs hurt. Go home

    interesting to note. on the short drive home from the gym (3 miles) it felt like from the time i sat into my car from the time i got out that my legs were run over by a car. great, now i'm gonna be walking around work like i took it up the ass lol what the hell
     
  4. LightningRod

    LightningRod Yellow Belt

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    9 - 18 - 10

    Great, now I get to join upper body land with the majority of the people

    Bench Press

    8 reps @ 135
    6 reps @ 185
    5 reps @ 225
    4 reps @ 225
    4 reps @ 225
    3 reps @ 225

    not really a fan of bench. hot latina in tight pants is squatting on smith machine. Yeah sit here awhile and take long breaks.

    Close grip bench
    4 sets - 8 reps @ 135lbs

    T bar Row
    8 reps @ 90
    8 reps @ 135
    7 reps @ 135
    6 reps @ 135

    Lat pulldown
    8 reps @ 140
    8 reps @ 150
    7 reps @ 170
    2 sets / 5 reps @ 180

    guy in tapout shirt is sitting near discussing his favorite sport "UFC" :icon_neut "UFC is the coolest sport" "UFC is real fighting" "You know what this shirt means? Yeah real fighters that train UFC have to tapout before they die" Sometimes I hate being a MMA fan. Refrain from discussions.

    1 arm dumbbell swing
    R10 / L10 @ 40
    3 sets of R8 / L8 @ 50

    People are giving me weird looks on this one. I can hear it already "look at that dude with the shit technique on his front raises"
     
  5. LightningRod

    LightningRod Yellow Belt

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    9 - 22 - 10 Should be DLing today but in the mood for squats

    Squat

    5 reps @ 135
    5 reps @ 225
    5 reps @ 315
    4 reps @ 325
    4 reps @ 335
    3 reps @ 340
    3 reps @ 345
    2 reps @ 345

    something interesting i learned here. bw squatting and holding deep into the hole between sets seems to have some kind of positive effect on my squats. felt good and think I could have easily done 365. We'll see next time


    Dips
    BW - 6 / 6 / 6 / 6 / 5

    Pullups
    BW - 2 / 2 / 2 / 1 / 1

    Leg Press
    10 reps @ 450
    8 reps @ 540
    6 reps @ 630
    5 sets 6 reps @ 720

    Phew....half the workout is unloading this goddamn thing afterwards.

    Calf raise watch yourself, approaching curl land
    20 reps @ 90
    20 reps @ 135
    20 reps @ 135

    As of 9/23 today....feel much less DOMS.
     
  6. LightningRod

    LightningRod Yellow Belt

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    9 - 24 - 10

    DL
    5 reps @ 135
    5 reps @ 225
    4 reps @ 315
    3 reps @ 325
    3 reps @ 335
    2 reps @ 345

    Hyperextension
    BW - 7 / 7 / 7 / 7 / 8

    Lat Pulldown
    10 reps @ 130
    8 reps @ 150
    8 reps @ 160
    8 reps @ 170
    3 sets - 6 reps @ 180

    Standing DB MP
    8 reps @ 50 ea
    6 reps @ 60 ea
    6 reps @ 60 ea

    felt weak with all presses. hmmmm, i'll have to figure this out another day

    1 arm DB Swing

    L10 / R10 @ 60
    2 sets L8 / R 8 @ 60
    L7 / R7 @ 60

    I really love this exercise a lot. It feels natural for me to do this and gets the heart pumping.
     
  7. LightningRod

    LightningRod Yellow Belt

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    9 - 27 - 10

    Figured I would play around with a speed day. Probably will do it all of this week. Just to see what happens.

    All sets / reps are performed as fast as possible with 30 - 60 sec rest.

    Powerclean
    5 sets 5 reps @ 135

    Alt each set with

    Standing push press
    5 sets 7 reps @ 135

    Lat pull down

    4 sets 12 reps @ 90

    Hammer machine seated Bench
    4 sets 12 reps @ 90

    Hammer machine seated Row

    4 sets 15 reps @ 90

    1 arm DB Swing

    R10 / L10 @ 45
    3 sets of R8/L8 @ 45 (huge break after last set. probably 10 minutes. was feeling nausea)

    Play around time.

    OH Squat
    5 sets 5 reps with bar (45)

    Medicine Ball Situps
    4 sets 10 reps w/ ball held OH
     
  8. LightningRod

    LightningRod Yellow Belt

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    9 - 28 - 10

    Speed Day II

    Squat
    12 sets 12 reps @ 135 (tiring)

    Leg Press
    8 sets 15 reps @ 270

    Leg Press Calf Raise
    4 sets 22 reps @ 270

    Lot of volume, but light weight moving fast. this is an experiment.
     
  9. LightningRod

    LightningRod Yellow Belt

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    10 - 04 -10

    bullshit ass mandatory OT screwed this up. oh well, back to the beginning.

    Hyperextenion
    BW - 6 / 6 / 6 the number of the beast, iron maiden. these are done slow and i pull at the bottom to stretch the back and hams out.


    DL
    5 reps @ 225
    4 reps @ 315
    3 reps @ 325
    3 reps @ 335
    3 reps @ 345
    3 reps @ 355
    2 reps @ 360
    2 reps @ 365

    Singles @ 370 / 375 / 380/ 385

    Hyperextension again, same method

    BW - 5 / 5 / 5 / 5

    Hammer Machine seated MP
    10 reps @ 50
    10 reps @ 90
    3 sets 8 reps @ 140
    6 reps @ 140

    Lat PullDown
    10 reps @ 150
    10 reps @ 160
    9 reps @ 170
    8 reps @ 180

    1 arm DB Swing
    R10 / L10 @ 60
    R 8 / L 8 @ 60
    R 7 / L 7 @ 60
    R 7 / L 7 @ 60
     
  10. LightningRod

    LightningRod Yellow Belt

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    10 - 06 - 10

    Squat
    5 reps @ 135
    5 reps @ 225
    5 reps @ 315
    4 reps @ 335
    2 reps @ 345
    5 sets 3 reps @ 365

    Leg Press used a different machine than usual, felt more difficult for some reason

    6 sets 10 reps @ 360

    Calf Raise

    4 sets of 20 reps @ 360

    Leg Extension legs feel rubbery
    8 reps @ 150
    2 sets 7 reps @ 150

    checked my BW for the hell of it: 274lbs lol so much for the losing fat part. but I know i got stronger. Maybe i'll run at the end of the workouts or do a lot more lighter DB swings or snatches. Oh yeah, eat less too :p maybe
     
  11. CRZA

    CRZA Purple Belt

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    nice squats =D!
     
  12. LightningRod

    LightningRod Yellow Belt

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    thanks! I was only shooting for a single but it just felt good and i went with it.

    It's weird how this works, I really do think your brain stops you sometimes when your body could otherwise handle something. it just felt right today, but i dont know, im no expert by any means.
     
  13. LightningRod

    LightningRod Yellow Belt

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    10 - 09 - 10

    Bench
    6 reps @ 135
    5 reps @ 205
    5 reps @ 225
    4 reps @ 235
    5 sets 3 reps @ 245

    Standing T bar Row
    14 reps @ 70
    10 reps @ 90
    8 reps @ 135
    7 reps @ 135
    6 reps @ 135

    CG Bench
    10 reps @ 135
    3 sets 8 reps @ 155
    6 reps @ 155

    Hammer Machine Back Row - pretty funny, i thought i had 90 on each side, but when i pulled it, i found out the other side i thought was a weight rack was also for the lift lol went with it anyway

    8 reps @ 270
    3 sets 7 reps @ 270
    6 reps @ 270

    Hammer Machine Incline Fly?? - set up like an incline. Seated upright but the handles start wide and come together while extended? Looked around the thing for the name...came up empty

    12 reps @ 180
    8 reps @ 230
    2 sets 7 reps @ 230
    6 reps @ 230

    1 arm DB Swing
    R 13 / L 13 @ 50
    R 10 / L 10 @ 50
    R 10 / L 10 @ 50
    R 9 / L 9 @ 50

    really have to put more time aside for these. they make me winded like i just sprinted for 100m.

    Hyperextension
    BW - 6 / 6 / 6 / 6

    Incline sit up Board about a 25 degree angle off floor.
    BW - 15 / 12 / 10 / 10 / 10 weakness found :icon_chee

    Walking out and passed the machine so figure what the hell
    Lat pulldown
    12 reps @ 160
    10 reps @ 170
    8 reps @ 170
     
  14. LightningRod

    LightningRod Yellow Belt

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    10 - 11 - 10

    Shit sleep = Shit Deadlift. something was off today

    DL
    5 reps @ 185
    5 reps @ 225
    3 reps @ 315
    1 rep @ 365 (felt like shit)
    0 reps @ 365 :-0
    3 reps @ 315
    5 reps @ 315
    3 reps @ 315
    3 reps @ 315
    2 reps @ 315

    Incline Sit ups 35 degre angle
    BW - 15 / 12 / 10 / 10 / 9 / 5 / 5 lol

    Seated MP Hammer Machine
    10 reps @ 180
    3 sets 8 reps @ 180
    6 reps @ 180

    Tricep Pushdown - yeah i don't know why either
    10 reps @ 90
    2 sets 8 reps @ 90

    1 arm DB Swing
    R 13 / L 13 @ 55
    R 12 / L 12 @ 55
    R 10 / L 10 @ 55
    R 9 / L 9 @ 55
    R 9 / L 9 @ 55

    30 Minutes stretching
     
  15. LightningRod

    LightningRod Yellow Belt

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    10- 14 - 10

    SQUAT
    5 reps @ 135
    5 reps @ 225
    4 reps @ 315
    5 reps @ 345
    4 reps @ 365
    5 sets 3 reps @ 375

    good progress, 10lbs a week, see how long this keeps up

    Good Mornings trying these for the 1st time
    8 reps @ bar
    8 reps @ 95
    3 sets of 6 reps @ 135

    Leg Press
    12 reps @ 270
    10 reps @ 450
    10 reps @ 540
    3 sets of 8 reps @ 630

    Calf Raises
    2 sets 22 reps @ 450
    20 reps @ 450
    18 reps @ 450
     
  16. LightningRod

    LightningRod Yellow Belt

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    10 - 18 - 10
    Supposed to Press today, but said fuck it and DL'ed anyway

    DL
    Double Overhand Grip
    5 reps @ 135
    5 reps @ 225
    4 reps @ 315
    0 @ 335 grip fail
    0 @ 335 grip fail
    Switched to staggered
    4 reps @ 335
    2 reps @ 335
    3 reps @ 335
    1 reps @ 335
    2 reps @ 335
    1 rep @ 335
    DL feels like shit. all over the place. Switching all pulls to one day and presses to another. Might use a belt too next time. Might work as a placebo. We'll see

    Lat Pull down
    10 reps @ 150
    8 reps @ 160
    8 reps @ 170
    8 reps @ 180
    6 reps @ 190

    Barbell Row (one end) I dont really know what this is called but it's when you stand one leg on each side of the barbell and row at one end.

    5 sets 8 reps @ 170 (weight varies I guess with the leverage) 125 + bar

    Lying t Bar Row
    6 reps @ 90
    6 reps @ 90
    3 sets 5 reps @ 90

    Hammer Machine Shrug
    3 sets 10 reps @ 400
     
  17. LightningRod

    LightningRod Yellow Belt

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    10 -21 - 10
    SQUAT
    5 reps @ 135
    5 reps @ 225
    5 reps @ 315
    4 reps @ 365
    4 reps @ 375
    3 sets 3 reps @ 385
    2 sets 2 reps @ 385
    slight strain in my wrist while doing this. nothing major. we'll call it active stretching :p

    1 arm DB Swing
    R 10 / L10 @ 60
    R 10 / L10 @ 60
    R 9 / L 9 @ 60
    R 8 / L 8 @ 60

    Sit ups 20 degree angle
    BW - 15 / 15 / 15 / 10 / 10

    gonna have to work neck and grip into here somewhere
     
  18. LightningRod

    LightningRod Yellow Belt

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    10 - 23 -10 Press Day. I fucking hate press day.

    Sitting BB MP
    6 reps @ 135
    6 reps @ 155
    5 reps @ 165
    5 reps @ 165 didnt feel right. struggled. will add rotator cuff work as i feel there is an imbalance

    1 arm BB leverage MP/Push - I dont even know what to call this. You put the BB in the corner, load up the side closest to you and press with one arm upwards.

    R 10 / L 10 @ 45 (not counting the weight of bar for any)
    R 10 / L10 @ 70
    R 10 / L 10 @ 80
    3 sets of R 8 / L 8 @ 90

    Bench Press
    6 reps @ 135
    5 reps @ 185
    5 reps @ 225
    4 reps @ 225
    3 sets 3 reps @ 225


    Seated Hammer Machine MP

    8 reps @ 185
    8 reps @ 185
    7 reps @ 185
    6 reps @ 185
    5 reps @ 185

    help lol - i dont know what this is called. internet search failed. hold dumbells forearms parallel to floor, ends facing up, bend over slightly, arms stay in the L position and come up so your elbows are facing out.
    R 8 / L 8 @35
    R 7 / L 7 @ 35


    Reverse Fly
    R 8 / L 8 @ 15
    R 8 / L8 @ 15

    Lying flyes
    R 10 / L 10 @ 15

    Lying L Flyes
    R 10 / L10 @ 15


    Incline Situp
    35 degree angle
    BW - 15 / 10 / 10 / 8 / 5
     
  19. LightningRod

    LightningRod Yellow Belt

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    10 - 27 - 10

    fuck, what a hot and humid day here for fall. and my gym has no a/c cheap bastards


    DL double overhand grip
    5 reps @ 225
    5 reps @ 315
    5 reps @ 325
    5 reps @ 325
    3 reps @ 325
    5 reps @ 325
    0 @ 325 grip fail 3 times swtich to staggered
    5 reps @ 325

    light headed and dizzy after this lol best cardio workout in a long time haha

    1 arm DB Row
    L 8 reps / R 8 reps @ 60
    3 sets of L 8 reps / R 8 reps @ 80

    Hammer Machine Back Row
    0 @ 270 -- not happening today
    7 reps @ 180
    6 reps @ 180
    6 reps @ 180

    Incline Situps 35 degree angle
    BW - 10 / 10 / 10 / 10 / 10
     
  20. LightningRod

    LightningRod Yellow Belt

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    10 / 29 / 10

    Press day again. SQ monday

    Bench Press
    7 reps @ 135
    7 reps @ 225
    5 reps @ 245
    4 reps @ 245
    3 reps 3 reps @ 245

    Standing DB MP
    8 reps @ 60's
    7 reps @ 60's
    7 reps @ 60's
    5 reps @ 60's

    Hammer machine Incline BP
    10 reps @ 140
    8 reps @ 140
    7 reps @ 140
    6 reps @ 140
    6 reps @ 140

    Hammer Machine MP
    8 reps @ 140
    8 reps @ 140
    7 reps @ 140
    7 reps @ 140
    6 reps @ 140

    DB Snatch
    4 sets of R 8 / L 8 @ 60

    Incline Situp 35degree angle
    BW - 15 / 10 / 10 / 10
     

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