Fong520's Log

Training Logs
41

5/22 fri workout a

warmup:
– used foam roller a bit at home
– bike 2 mins
– 15 glute raises
– 1x12 hip abductor machine
– stretch

squats
– 1x8 135
– 1x3 185
– 3x5 245

bench press (wit fat bar)
– 1x8 95
– 3x5 155

deadlift
– 1x5 135 over hand grip
– 1x3 185 overhand
– 1x5 275 mix grip
– 1x3 135

dips
– 2x15 bodyweight

  1. crunches on decline bench
    – 2x10 i think 12-15lb? med ball
  2. decline russian twists
    – 2x?? med ball

(first time i directly did abs since school. still hurt today

5/23 rest/recov
played bball for about an hour and half+? shot around for a bit, played rough house for awhile, than 2v2. tried to take a contrast shower on my legs afterwards.

will prob hit the gym up in about an hr or two for workout b

42

5/25 workout b (at home)

warmup
pushups

squats
– 1x5 135
– 1x3 185
– 3x5 255 (tried using a belt for the first time)

seated military press (ceilings too low to stand)
– 1x5 45
– 1x5 95
– 2x5 105

rows
– 1x5 95
– 3x5 155

– started taking creatine

5/27 workout a

warmup
– 2 min on recumbent bike
– stretching

squats
– 1x5 135
– 1x2 185
– 3x5 260 (tried concentrating on taking big breath into stomach and breathing out on the way up)

bench
– did some pushups to warm up
– 3x5 160 (first set was hard, i think cause my grip was so close. i moved my grip a bit out and had someone help liftoff for other 2 sets and felt alot easier.

deadlift
– 1x5 135
– 1x2 225
– 1x5 275

pullups
– 2x8 very wide grip
chinups
– 1x5
pullups
– 1x4

43

5/29 workout b (left shoulder hurt a bit)

warmed up on bike for 2 mins

squats
– 1x5 135
– 1x3 185
– 2x5 265 (tried a third set but couldnt get out of the hole)
– 1x5 245

military press
– 1x3 bar
– 1x5 95
– 2x5 105

rows
– 3x5 155

6/1 (shoulders been hurting all weekend. feels like my nerves being impinged on my left shoulder when i move it. had to change workout a casue i couldnt bench. also couldnt lift plates to the bar for squats without shoulder hurting.)

squats
– 1x5 135
– 1x5 185
– 1x10 225
– 2x8 225

deadlift
– 1x8 135
– 1x5 225
– 1x5 275
– 1x1 295
– 1x5 225

shrugs
– 1x10 135 (bb in front)
– 2x10 155 (bb behind me)

wrist curls
– 2x10 95lbs

hopefully my shoulder will start to feel better… it will blow if i take off for awhile again.

44

so my shoulder sucks again. think its an impingement, the only thing is i feel pain sometimes in the front but sometimes only in the back, prob the same muscle just the way i move my arm pushes it against the bone diff maybe? it hurt to drive yesterday with my left arm, and def couldnt turn with it. i iced it a couple of times today and popped a bunch of advil as well. i have a little more range of motion but when i wake up i can barely move my arm at all without it hurting. (dont know if i roll on it at nite or not).

but as of right now in a sideways view, i cant get my hand back past my chin without it hurting (like im holding a bb behind my neck/back for a squat). im gonna take the rest of the week off to see how it feels. maybe ill go to gym and just do leg presses, lunges, deads, and other stuff that dont involve me having to move my arms alot. pisses me off that once i start making progress i have to stop.

45

so i took awhile off. i maybe been to the gym 2 or 3 times since today and just did a leg workout. shoulder was feeling better, than i had to do some yard work which included using the shovel a lot to set up for my nieces birthday. i dont know if thats what made my shoulder hurt again or if i slept in an awkward position (slept on my brothers couch). anyways i cant do much with my left arm and soemtimes it hurts to even get my arms into the position for regular back squats and it hurts to try and lift them up to parallel for fronts (tried about 2 weeks ago and both my shoulders actually hurt). dont really know what to do but try resting it longer and doing little stuff to try adn get back to it for my upper body.

anyways. i think im gonna try adn do lower body still 2-3 times a week maybe? if i have time between classes and my labs.
6/29
warmup
– treadmill 6.5 speed and 3.0 incline for 3 mins than minute walking at 3.0 speed and 0 incline
– stretched a bit and did some shoulder dislocations
– 2 sets of something on the hip abductor machine
– 10 lying bridges

squats
– 1x6 135
– 1x5 185
– 1x3 225
– 5x3 260. (first set i miscounted and had 2 5lb plates on the right side instead of a 5 and a 2.5
– 2x6 225

deadlifts
– 1x5 135
– 1x5 185
– 1x3 225
– 2x3 275

lunges
– 2x10 35s

  1. single leg press
    – 2x15 25lbs on each side

  2. face pulls
    – 2x10 pronated grip and 2x10 supinated grip

  3. leg extension machine
    – 3x10

  4. leg curls
    – 3x10

46

At Temple University now.
been slowly getting back into working out this semester since i learned i could squat again without knee pain about a month ago in mid january. emailed power lifting team but their mid cycle training for a comp that at the end of semester and still dont have health insurance yet (havnt checked out my knee but doesnt hurt anymore so thats good). been going to a couple of pole vault practices as well.
weigh between 143-150
everything now is way weaker than before. squatting 225 seems hard for me right now, but started trying to do some type of squat every workout now. havnt been able to do hang cleans cause the people at the gym wont let me, push press, deadlifts, pullups, and my grip dropped alot from psu. (pullups cause i dont have a place to put my iron gym in at home and do them everyday)
preworkout shake
1.5 scoops on whey chocolate
some oatmeal
tablespoon creatine
tablespoon benefiber
dash of cinnamon

post w/o shake
1.5 scoops ON whey
oatmeal

===================================
monday 2/22 legs

warm up
elliptical 3 mins

squat
– 1x5 135
– 1x5 185
– 4x5 225

stiff leg dls (wide grip)
– 1x8 135
– 2x8 155
– 1x5 135

walking lunges
– 3x10-12 35 plates in each hand

pullups
– 3x8 body weight diff grip each time

leg abduction machine
– 2x10 forget weight

single leg kickbacks kinda (standing machine)
– 3x10 forget weight

  1. leg flexion
    – 3x10 (last set single leg eccentric parts)
  2. leg extension
    – 3x10 (last set single leg eccentric parts)

============================================================
tues 2/23 chest/arms

incline bench
– 1x12 45
– 1x8 115
– 3x6 135

squats close stance
– 1x8 175
– 1x8 185
– 1x8 205

flat db press
– 1x8 60s
– 1x6 65s
– 2x6 70s

decline bench
– 1x8 135
– 2x8 155

pullups
– 2x10 bodyweight

  1. dips
    – 3x12-10 bodyweight
  2. hammer curls
    – 3x10 27.5s (cheated on last set)

=====================================================
weds 2/24 upper back/shoulders

warmup/stretch
treadmill (right knee felt weird at 7 setting after a minute so walked again)
— walk 1 min run 1 min walk 1 min

hang cleans
– 1x8 135
got bitched at for doing hang cleans in gym again

push press
– 1x8 135
– 1x4 135
– 1x4 115
– 2x8 115

  1. pullups
    – 3x10 body weight
  2. bb rows
    – 1x10 135 supinated
    – 1x10 155 pronated
    – 1x8 135 pro
    – 1x8 115 pro

cable delt raises
– 3x10 forget weight, had to do a drop set for last one

  1. side delt raises, (no back support on superset)
  2. front raises,
  3. db press
    – 2x8 15s, 12.5
    – 1x8 (6)12.5 (2) 10s

cable rope facepulls
– 3x12 pronated
– 3x10 supinated

decline situps
– 3x10 10lbs arms straight out (last set 5 reps wt at chest)

  1. cable scarecrows
    – 3x8 light weight
  2. pull/chin ups
    – 4x8

overhead shrugs (first time trying them, wanted to go heavier but people were in the rack)
– 1x10 60
– 1x10 70

db shrugs
– 1x30 60s
– 2x18 75s

will post progress pics monthly. hopefully i will get back to where i was when i was at psu and bigger/stronger

47

3/1 Legs
warmed up by playing 3 games of raquetball with my buddy.

squats
– 1x8 135
– 1x5 185
– 1x5 235
– 1x5 245
– 1x3 245
– 1x5 225

stiff leg dl
– 2x10 155
– 1x8 155

walking lunges
– 2x15 35s

single leg leg press
– 1x10 35s
– 2x15 25s

hip adductor machine
– 2x10 110 i think?

leg curls
– 2x10 (single leg eccentric portion)
– 1x12 first half single leg on eccentric than final 6 with both legs

kickback machine
– 2x12 not sure about weight

pull/chinups
– 3x12 diff grip each time, wide to palms facing

48

3/2 shoulders/upper back. thought id have more time to do them today bc have to be at work tomo but didnt work out that way.

tried to get into the rack for squats and push presses but took forever to get in them so changed order of workout a bit and still stood around for 15 mins to get in the rack

warm-up
elliptical 5 mins
stretched a bit

bb rows
– 1x8 185
– 2x8 155
– 1x8 135

pullups widegrip
– 2x10 body weight

push press
– 2x6 135
– 2x8 115

upright rows
– 1x10 60
– 2x10 70

squats
– 1x12 135 real close stance
– 2x5 225

pullups
– 2x8 palms facing each other, kept abs tight and leaned back a bit

cable side raises
– 2x10 20 (2nd set dropped to 15 at 8 reps)
– 1x8 15
– 1x8 20

superset

  1. side db raises
  2. front db raises
  3. db press
    – 2x8 15 / 12.5 (2nd set had to do 12.5 after 6 reps on side and front raises)
    – 1x8 12.5 / 8 (after 6 reps on front and side went to 10 lbs)

rope facepulls
– 3x10 42.5

scarecrows
– 2x10 15

think i got sick this weekend at penn state. have had a stuffy nose and feel tired even though im sleeping a bit more than i usually get. also there was a new bar in the rack with new knurling in the middle of the bar that i cut up where my collar bone sticks out a bit under my neck. dont know if ill be doing front squats if i cant find the pad cause it stings like a bitch.

49

3/3 took off, study for exams and go much needed rest

3/4 chest/tri

front squat
– 1x8 bar
– 1x6 135
– 2x6 185

incline bench
– 3x8 135

db press
– 1x6 65
– 1x6 60
– 1x10 55

a) dips
– 3x10 25
b) pullups
– 3x6 25

a) tri rope pushdowns
– 3x10 42.5
b) tri overhead ext
– 3x10 37.5
c) hammer curls
– 3x10 25s

back squat
– 1x9 225

============================================

took it easy and didnt do more bc i thought i was going to pole vault tonite but prac was cancelled, was going to jump and then do some abs/more pull/chinups after o well. squats are getting better as well. 225 felt real easy for me.i think its bc ive been doing a variation of a squat on every day i lift. think maybe in 2 weeks ill be doing sets wit that on the front squat maybe. 5x3s?

50

3/5

played raquetball
didnt really have much time after raquetball to lift

deadlifts
– 1x8 135
– 2x8 225
– 2x8 265

bulgarian split squats
– 3x12 35s each hand

pullups
– 2x10

=============================================

vacation in outer banks nc. brought some mini bands, grippers, and found some wood on the deck i can do pullups off of.
3/7

went back and forth between pullups and pushups
76 pullups
120 pushups

mini-band rows
– 4x12

mini-band bent over shrug/rows
– 4x12

swam for a bit.

51

3/9

pullups
– 10x8

pushups
– 10x12

miniband rows
– 5x15

miniband shrugs
– 5x15

52

3/13
messed around with bench press in my basement
got up to 205 pretty easy. new pr. feel like i coulda done more but my ride came

3/15
legs

squats
– 1x10 bar
– 1x4 135
– 1x3 185
– 1x2 225
– 3x5 245

stiff leg deadlift
– 1x8 135
– 1x8 155
– 2x10 175

walking lunges
– 2x16 35s

glute machine
– 2x12

leg extension
– 2x12
leg flexion
– 2x12

was kinda rushed for time and was late to class a bit so i didnt really finish what i wanted to.

53

3/16 back/shoulders

warmed up on elliptical for bout 3 mins

push press
– 3x6 135
– 1x2 135
– 1x6 115

front squats
– 1x10 135
– 1x4 185

superset
1)bent over rows
– 4x8 185, 175, 155, 135
2)wide grip pullups
– 4x10

cable side shoulder raises
– 4x8 20, 15 on last one

incline rear delt raises
– 3x8 15s
– 1x8 12.5s

superset
side db raises
front db raises
shoulder press
– 3x8 15s (last set went 12.5s)

face pulls
– 4x10 42.5 first 3 sets than 35(pronated)
– 4x10 42.5 first set then 3 with 35(supinated)

cable scarecrows
– 2x12

chinups
– 2x10

54

3/17 chest

had a weird break in my sched bc of my lab. so barely did any lifting at school
incline bench
– 1x12 bar
– 3x6 135

flat bench
– 1x5 165
– 1x6 145
– 1x8 145
– 1x8 135

pull/chin ups
– pyramid up to 6 and back down. alternating grips

when i got home i tried to get some videos in to get some critique in my form

most of them were sets of 4 with a warm up and i forget how many sets

squats
front squats
hang cleans
deadlifts

3/19 legs/back?
raquetball warmup

superset
front squats/ close stance squat/ wide stance squat
– 3x6 155 (18 total squats per set)

deadlifts
– 1x6 135
– 2x8 185
– 2x8 235

  1. low cable rows
    – 3x8 120, 100, 80 i think
  2. pullups
    – 1x6 towel pullups
    – sets until failure, then only the eccentric part of the pulls

cable curls
– 3x10 think 20s on each side?

55

3/22 off. had an exam and didnt sleep much

3/23 chest/tri
went out last night because we won first game of playoffs in darts.

warmup - tried to do some muscle ups to warm up but couldnt do any ha. tried maybe 15 or so times.

incline bench
– 3x8 145

squats
– 1x6 135
– 1x4 185
– 3x6 225

flat bench db press
– 1x8 60
– 3x6 70

chinups
– 3x10

  1. low to high cable flyes
    – 4x10 25, 20, 20, 15
  2. lat pulldowns
    – 3x10

zottman curls
– 1 x drop set from 35-12.5

1)dips
– 3x10
2) pullups
– 3x10

===================================================
pretty happy about my workout overall although i felt like crap during the squats. all i had to eat was a sausage egg and cheese from dunkin donuts this morning so thought that adn the drinking last nite was why. however i felt pretty good after the db presses cause thats the highest weight ive used in it ever.

56

3/24 shoulders/back
felt pretty shitty today at the gym don’t really know why but i felt like i just couldn’t lift anything.

warm up
– bike 2 mins

push press
– 1x6 135
– 2x6 115
– 1x3 115

front squats
– 1x6 165
– 2x3 165

  1. bent over rows (back and forth between grips)
    – 4x8 135, 155, 155, 135
  2. wide grip pullups
    – 1x12
    – 1x10
    – 1x8

cable side raises
– 3x10 20, 20/15, 15

incline rear delt raises
– 3x10 17.5, 17.5, 15

side db raises
front db raises
db press
– 3x8 15 and 12.5s

decline crunches / twists
– 2x10 10lbs overhead

pullups
– 2x7

low to high cable flyes
– 2x8

57

3/25 light legs

warm up on elliptical for 3 mins

jumping squats
– 1x6 bar
– 1x6 135
– 3x8 155

deadlifts (only first and last set without straps)
– 1x6 155
– 1x6 185
– 3x6 235

elevated single leg bridges
– 4x8 45

bulgarian split squats
– 3x10 35 each hand

1)pullups
– 3x10
2) low cable rows
– 3x10 60, 50, 50

glute machine
– 3x10

1)leg ext
– 3x10
2) leg flex
– 3x10

58

3/26 back

warmed up for 3 mins on elliptical

squat
– 1x6 135
– 4x6 185

one arm db rows
– 3x8 60s

weighted pullups
– 4x6 35

one arm cable rows (tryin to get my left side as strong as my right)
– 3x8 right arm
– 3x10 left arm

overhead shrugs
– 3x12 100

cable scarecrows
– 3x10 20, 15, 15

face pulls
– 3x10 50 pronated
– 3x8 50, 50, 40 supinated

when i got home i jumped rope for bout 10 mins with breaks everytime i messed up. getting a lot better today than i was the other day.

59

3/29 monday
didnt have time to work out at school bc they called me in to work

3/30 tuesday chest/arms

warmup
treadmill for 3 mins

incline bench
– 1x12 bar
– 2x8 135
– 1x8 145

front squat
– 1x8 bar
– 1x8 135
– 3x6 185

flat bench db press
– 4x6 70s

1)low to high cable flys
– 4x8
2)pullups
– 3x8

  1. dips
    – 4x8 35
  2. zottman curls
    – 4x8 30s or 25s… forget

tricep rope pushdown
– 3x10
overhead tricep rope ext
– 3x10

3/31 weds worked again

4/1 thurs shoulders/back

warmup
– elliptical for 3 mins

push press
– 2x6 135
– 2x3 135

  1. bb rows switched b/w pronated and supinated grips for each set
    – 1x12 135
    – 2x8 185
    – 2x8 165
  2. pullups
    – 5x8 moved grip in a bit each set

side cable raises
– 3x8 20, 15 on last set

upright rows
– 1x8 60
– 2x10 70

incline rear delt raises
– 3x8 15s

side raises
front raises
db press
– 3x8 15, 12 on last set

face pulls supinated
– 2x10

dips
– 2x25
pullups
– 3x8

60

4/2 friday
legs

warmup
– played some raquetball

squats
– 1x8 bar
– 1x6 135
– 1x6 185
– 1x5 255
– 3x5 275

walking lunges
– 3x15 35 lbs

pullups
– 2x8 25

leg curls
– 3x10

leg extensions
– 2x10

when i got hoem i jumped rope and did some hip adduction with 2 mini-bands.