Fuzzyapple's Log

Training Logs
1

Okay so I was complementing on starting a online log but was hesitant. I feel as if I am lacking motivation and desire to workout anymore. I think starting a log will motivate me even more even if people look at it or not. I hope everyone and anyone comes in and gives helpful advice. I like to hear everyone’s opinion. I can handle constructive criticism well (I think lol).

First off, Stats;
Weight: 145lbs +/- 4lbs
Height: 5’9"
Bench: 225lbs (Haven’t trained max in a while, may be less)
Squat: 265lbs (Probably less)
Deadlift: 365lbs (Maybe the same. Feel strong in this lift)
Rack Dead: 405lbs strap (Hell of a pull)
Triceps kickback:30lbs for reps

As off Feb 15/10 - ~30 Days later
Weight: 150lbs - ^5lbs
Bench: 225lbs x 1
Squat: 225lbs x 12 - ^ 7 reps
Deadlift: Not Tested Yet
Rack Dead: Strapped - 405lbs x 3 ^2 reps, Feb 16/10 405lbs x 5 ^ 2 reps

-I will post workouts after I do them and my daily food intake at night.
-I will even post grocery receipts for people to help me choose better foods or alternatives if the food I buy isn’t the best option.

If you have any questions let me know and post comments if you like :slight_smile:

2

List of exercises I am going to give run. I alternate through each one;
DB=Dumbbell
BB=Barbell
Chest
Bench - Flat DB press
DB Floor Flys - Machine Flys
Incline BB Press - Incline DB press
Standing Cable Flys - Machine Press

Back
BB Row - DB One Arm Row
Pull-ups - Close Grip Under Hand Pull Down
Rack Dead - Machine Row
Cable Row - BB Deadlift

Legs
BB Squats - BB Front Squats
Leg Press - Feet High and Wide Leg Press
Leg Extensions - Lunges
Leg Curl - SLDL

Triceps
Dips - Overhead Extensions
Lying Triceps Extensions - Close Grip Incline Bench
Rope Press down - Single Arm Pull Down

Biceps
BB Curl - DB Curl
Hammer Curl - Reverse Curl
Preacher Curl - Cable Curl

Shoulders
Smith Machine Press - Machine Press
DB Hammer Grip Press - Front Raises
Lateral Raises - Reverse Flys

3

Jan 11/10, Day 1: And That’s the truth with some cheese on it.
Chest & Core:
Bench - Bar x 30, 80x3, 80x3, 115x3, 125x3, 135x3, 145x3, 155x3
Incline Smith Machine Press - 95x12, 105x12, 125x10, 135x6
DB Flys - 30x10, 35x10, 40x10
Leg Lifts In Dip Machine - Body x 15, Body x 20, Body x 15
Decline Sit-ups - Body x 25, Body x 20, Body x 15

Jan 12/10 - Day 2: I hope you flip your bike and knock your two front teeth out, “team player”.
Legs & Calves LIGHT DAY
Leg Press - Press x 20, 90x20, 180x12, 230x10, 250x10
Leg Extn. - 7x8*, 5x10, 5x10, 5x12
Single Leg Curl - 30x12/leg, 50x10/leg, 80x6/leg
Donkey Calf Raise - Body x 30, 45x20, 90x15 FELL APART HERE

Jan 13/10 - Day 3: David and Goliath
Today I trained back with a hobby bodybuilder. He is about 5’9" 250-260lbs. What we did was supperset 6 exercises so there was 3 groups of 2. Trained fast little rest. Didn’t like it to much but he said he doesn’t like to train back. Didn’t bother recording todays workout.

Jan 14/10 - Day 4: Day of rest

Now everyone is caught up. I started training after taking a week off to study for a exam.

4

Jan 15-16/10
Had two season games today. Didn’t get to play much but it was a good learning weekend. Leg day tomorrow.

5

Jan 17/10 - Day 7: Building of the foundation
Legs
Squats - Bar x 20, 95x15, 135x12, 155x6, 185x6, 225x5, 235x3
Sumo Stance Leg Press - 200x10, 290x10, 380x6
DB Deads - 45x12, 55x10, 70x10

-No way in hell I would be able to do 265lbs again. 225lbs felt heavy.
-Lost a lot of leg strength with volleyball. Could do 225lbs for 10 with no troubles. First time squatting since a while.

Diet
1)4 eggs, two toast w/ peanut butter, 1 orange
2)2 sandwiches - cheese, sandwich meat, lettuce, mustard, mayo
3)Pork chop and mashed potatoes
4)Shake - 2 scoops Surge Recovery, 500mL 1% Milk, half banana, 2 scoops ice cream, spoonful peanut butter
5)Bowl Nachos
6)Package noodles, 1 pizza pocket, half of Mcflurry

6

Jan 18/10 - Day 8: Men wish they had breasts to play with…
Chest
DB Press - 40x20, 50x16, 60x12, 70x8
Incline DB Press - 45x12, 50x10, 55x8, 35x15
Machine Flys - 10x10, 11x10, 13x8
Leaning Forward Dips - Body x 8, Body x 8

2 hrs volleyball practice.

Diet

  1. 4 eggs, two toast with butter, 1 orange, 3 fish tablets, 800 IU Vitamin D
  2. 2 sandwiches - cheese, sandwich meat, lettuce, mustard, mayo
  3. Pork Chop and mashed potatoes
  4. Spaghetti - sauce and beef
  5. Two grilled cheese with sandwich meat
7

Jan 19/10 - Day 9: The ruhtard

Okay anyone chime in to see how stupid this workout is.
100 suicides so 10 suicides x 10 sets, 1 min rest between sets.
After 1 suicide we are to do 10 push-ups and after a set of 10 we are to do 20 push-ups with 50 sit ups.

Now he told us that we are going to “feel” something on the 6th set and is going to question us to what we felt so he’ll know if we did it or not. Some of the guys can’t even do 20 push-ups without stopping…

\rant FWIW I think this guy is a total fucktard and speaks out of his ass. When you are a trainer you don’t come to the gym with your pants half ways down your ass and a cut off hoodie acting all “I’m the shit”. Yes he said those exact words to people. Dress at least a little professionally. The program he gave the guys is a mass program…yes for in season.

It is stupid program with little to no thought and told me he designed it specifically for volleyball. My friend who plays baseball religiously/semi professionally has the exact same program, maybe he’s training for volleyball on the side…hmmmm…

If I where a trainer I would have these guys on separate programs. Making the bigger guys cut weight, making the defensive player quicker and more explosive etc. I would train individually and more specific to what role they play in volleyball. /rant

So yes it comes out being
9 suicides x 10 push ups = 90 x 10 sets = 900 push ups
1 suicide x 20 push ups = 20 push ups x 10 sets = 200 push ups
total = 1,100 push ups
1 suicide x 50 sit ups = 50 sit sups x 10 sets = 500 sit ups
total = 500 sit ups

I’m going to do this today as I have time and want to get over it by the time he asks us on Thursday. Post back later today in how I felt after doing it.

8

Jan 20/10 Day 10: Not quite there.

So I attempted this workout and didn’t get it done. It was brutal even to the 3rd set and he wanted us to do 10?! Fuck that shit. I physically cannot do that yet. Instead I ran 18 stairs x 2 for 10 sets. My legs vastus medialis are going to hate me tomorrow.

9

NOTE: Just spoke with our trainer and the point was we were not suppose to be able to do the workout…and here I was so sad :frowning:

10

Dang, you are small. I’ll be reading this.

11

that’s a decent pull for your weight.

cute shoes too.

12

[quote]Standard Donkey wrote:
that’s a decent pull for your weight.

cute shoes too.[/quote]

Thanks. Yeah like I said before I like deads yet I really never do them more than bench and or squats. Oh and I used mixed grip, never straps. I will never go back to normal shoes for lifting after buying vibrams. I really would suggest anyone to try a pair of these.

[quote]ronaldo7 wrote:

Dang, you are small. I’ll be reading this.[/quote]

Yes I am :stuck_out_tongue: There is a confidence issue that this log is helping me to get over. I’m glad you’ll be following. Don’t be afraid to give me tips etc. Comments like yours make me strive to do better :slight_smile:

13

Jan 21/10 - Day 11: I hate you bis…
I don’t hate bisexuals, I hate training biceps.
Triceps & Biceps
Dips - Body x 10, Body x 12, 10x12, 25x10, 35x8
Lying Triceps Extn. - 70x8, 70x10, 80x6
Rope Press Downs - 90x12, 110x10, 111.25x10
BB Curl* - 30x15, 40x12, 55x10, 70x8
Hammer Curls - 30x12, 35x10

-*I do biceps exercises with the perfect rep form. I find I keep a good contraction throughout the entire exercise.

Core Work Before Workout
a1. Leg Raises - Body x 12, Body x 15, 15 x 12 - Added ankle attachment and cable
a2. Rope Crunches - 35x30, 50x30, 70x25
a3. Decline Sit-ups - Body x 20, Body x 20, 5x15
After each super set of 3 ab exercises I warmed up triceps and biceps with rubber band. Just simple alternating curls and overhead extensions for reps x 3 rests.

-2hrs volleyball practice

Diet

  1. 1 Homemade burger
  2. Bowl of noddles, 1 orange, 1,200 IU Vitamin D, 3 Fish oil caps, cup o coffee
  3. 2 Homemade burgers
  4. 4 chicken pieces & 1 cup of rice
  5. 2 Scoops Surge workout fuel
  6. Two grilled cheeses - sandwich meat etc.

Teaser - Training with Goliath. Quads, hamstrings, and calves.

14

Jan 22/10 - Day 12: Legs don’t fail me now.
Am workout
Quads, Hamstrings, & Calves
Leg Extn warm-up - 4x12, 5x10
Leg Press - 200x12, 400x8, 410x6, 490x3, 200x15
Leg Extn. - 7x10, 8x10, 8x10, 5x15
Leg Curls - 90x10, 110x10, 120x8, 70x15
Smith Machine Squat - 135x12, 225x8, 245x6, 135x15 - Onto 8" box
DB Deads - 50x12, 70x10, 120x7*
Smith Machine Calf Raises - 225x10x4sets

*Had a competition with him he did 5 with the 120’s so I told him I would beat him. He then did it for 10. I like training with him, I usually never go that heavy.
-I might have a hard time walking tomorrow.
-Got a great diet going today. Found a whole box of chicken in the freezer and frozen veggies.

Going to do a PM workout with the GF and do back. Post back later.

15

I take you are trying to get bigger. If that’s the case aren’t you eating too little?..two workouts in one day?? I hope you are eating at least 250g of protein if not more on days that you are in the gym twice.

16

[quote]ronaldo7 wrote:
I take you are trying to get bigger. If that’s the case aren’t you eating too little?[/quote]

Yes I am trying to get bigger. Once I started writing my diet down it really sunk in that I wasn’t eating enough. But today I have a good diet prepared consisting of 3 meals of chicken breasts, rice, and mixed greens. This isn’t including meals I will eat in between. I just don’t look at food the same as someone who LOVES to eat. I’m learning to get over that barrier and really eat to gain. With volleyball it’s hard because I burn so much calories and I make it my priority to replace lost energy. For what it’s worth I NEVER used to eat this much so it’s a plus. Just have to really stay consistent with it.

My body is used to the volume and frequency of work since playing volleyball and weight training in one day. Plus we have vball off this weekend so I thought why not. I’m a hit and miss with the amount of protein I eat in a day. However, on training days I’m eating more protein. Do you think it’s advisable to really track it? Right now I’m just looking at food in volume not numbers. Plus it’s financially difficult to really buy $70-100 worth a food a week because I am a student paying for my own schooling, no loans. After I pay this semesters tuition I will have lots on money to spend on quality food.

17

[quote]Fuzzyapple wrote:

[quote]ronaldo7 wrote:
I take you are trying to get bigger. If that’s the case aren’t you eating too little?[/quote]

Yes I am trying to get bigger. Once I started writing my diet down it really sunk in that I wasn’t eating enough. But today I have a good diet prepared consisting of 3 meals of chicken breasts, rice, and mixed greens. This isn’t including meals I will eat in between. I just don’t look at food the same as someone who LOVES to eat. I’m learning to get over that barrier and really eat to gain. With volleyball it’s hard because I burn so much calories and I make it my priority to replace lost energy. For what it’s worth I NEVER used to eat this much so it’s a plus. Just have to really stay consistent with it.

My body is used to the volume and frequency of work since playing volleyball and weight training in one day. Plus we have vball off this weekend so I thought why not. I’m a hit and miss with the amount of protein I eat in a day. However, on training days I’m eating more protein. Do you think it’s advisable to really track it? Right now I’m just looking at food in volume not numbers. Plus it’s financially difficult to really buy $70-100 worth a food a week because I am a student paying for my own schooling, no loans. After I pay this semesters tuition I will have lots on money to spend on quality food.[/quote]

I was sure you could handle the two workouts :), I just wanted to get across that you should be eating a lot of protein on days like THAT since what you have posted on your diet doesn’t look like much.

Personally I don’t count anything. I did when I started out but believe if you are eating quality calories with protein in every meal it should be enough, oh and of course watching the scale/body comp.

18

[quote]ronaldo7 wrote:
I was sure you could handle the two workouts :), I just wanted to get across that you should be eating a lot of protein on days like THAT since what you have posted on your diet doesn’t look like much. Personally I don’t count anything. I did when I started out but believe if you are eating quality calories with protein in every meal it should be enough, oh and of course watching the scale/body comp.[/quote]

That is understandable. Yeah I make sure I at least have some sort of protein source each meal. BTW didn’t do the back workout that day lol.

19

Jan 25/10 Day 13: Working out with a horse

So Goliath and I did legs again today early morning. It was rough as it was way to early to workout for me. We did;
a1.Sumo Stance Leg Press - 200x10, 290x10, 400x6, 200x10
a2.8" Smith Machine Box Squats - 135x10, 225x3, 225x3
BB Deads - 135x10, 225x8, 315x3

Today was rough I had no energy and everything felt heavy. Chest & tirs tomorrow with Goliath.

20

Jan 26/10 Day 14: Let try this one…
Workout with Goliath
Chest & Tris
Incline BB Press - Bar x 15, 95x10, 135x8, 137.5x7, 95x10
Machine Bench Press - 10x10, 11x8, 10x8, 7x12
DB Press - 60x8, 55x10, 55x8, 40x12
Floor Press - 135x12, 225x1 fail, 135x12
Decline BB Press - 135x12, 155x8, 135x12
Floor DB Fly - 35x10, 40x8, 40x8
Close Grip BB Press - 135x6, 115x10
Floor French Press - 80x6, 65x8, 65x6x3Close grip press
V-Handle Triceps Press Down - 50x10, 90x8, 95x8

Writing all that down I didn’t realize how much we’ve done.

Diet So far
-3 eggs, 2 toast, 1 orange, 1,200 IU Vitamin D
Workout
-1 big steak and rice