T Nation

Hlss09's Log


#1

I decided to start a new log detailing my journey from small to massive. Here's today's workout.

May 20, 2011: Chest, Calves

  • Inc DB Flies

30 x 10
35 x 10
40 x 10

  • Inc DB Bench

50 x 10
55 x 10
75 x 4
65 x 10

  • Flat DB Bench

55 x 10
60 x 10
70 x 5

  • Dec DB Bench

50 x 10
60 x 6
50 x 6

  • Standing Calf Raise

315 x 10
335 x 10
355 x 6-3 (rest/pause)
335 x 8

  • Seated Calf Raise

1P x 10
2P x 10
2P + 25 x 9
2P x 8


#2

Diet is generally something like this:

2 cups oats
1.5 scoops whey

Sandwich = WW bread, chicken, slice cheese
Apple

Pre-Workout:
Banana or 2

2 cups oats
1.5 scoops whey

2 cups rice
chicken
broccoli

5 eggs
7 egg whites
slice cheese
broccoli

Sunflower Seeds!

I hit this much food, at least, Mon-Fri. On weekends I may eat a little less, maybe not though...And if I'm going to eat something higher calorie, I try to make it post-workout. Today, after hitting chest, I got a super burrito. I also discovered large pizzas are ONLY $5 at Little Ceasar's...Can you say post-workout leg training pizza?

I also limit sugar to post training, if any at all. I do allow myself one or two "cheat meals" a week, which consist of ice cream and donuts. I don't consider pizza, burgers, subs, meats, or other deliciousness to be cheat foods. Indian food buffets are a bulker's best friend!


#3

May 31, 2011: Back

  • BB Row (loose form)

135 x 20
185 x 10
225 x 10
245 x 10 (PR)
135 x 10

  • Neutral Grip Pulldown (slow negative)

140 x 12
150 x 10
150 x 8

  • Seated Straight Bar Row (slow negative)

140 x 10
150 x 10
150 x 8

  • Straight Arm Pushdown (strict form)

100 x 10
120 x 10
110 x 10


#4

Nice, will be following. Any way for you to get vids of lifts??


#5

I'm switching gyms tomorrow to my school gym, but I'll try to meet some people there and get some.


#6

Well I think by saying this youre implying you need someone to hold it? Haha. Just stand it up on a plate or a bench...thats what i do, its very convenient hahaha


#7

good call, will do. I'm hitting arms tomorrow, will curl some 50s for you...


#8

June 1, 2011: Arms

A1) Pinwheel Curl - 45 x 10, 55 x 10, 55 x 9
A2) CGBP - 115 x 10, 135 x 9, 115 x 12

B1) DB Curl - 35 x 10, 45 x 8, 50 x 5 (PR) drop 35 x 3
B2) OH Tri Rope Ext - 130 x 10, 135 x 10, 135 x 8 drop 110 x 6

C1) Spider DB Curl - 30 x 10, 35 x 8, 40 x 5 (PR)
C2) Dec EZ Bar Skullcrusher - 75 x 10, 65 x 9, 65 x 10

D) Curl Machine dropset:
55 x 10 drop
45 x 6 drop
35 x 6 drop
25 x 8

E) OH Tri Machine dropset:
70 x 12 drop
60 x 7 drop
50 x 7 drop
40 x 6

I joined a 24 Hour Fitness today because my school gym won't take fall students yet. Decent 24 though, but still....


#9

What's the bodyweight target? I'm at 190 shooting for 210 by end of 2011. I think it'd be good for me to follow along all the logs of those with a similar mindset.

And for the love of god, where's the red meat?!!...lol


#10

Thanks for stopping by dude. BW is around 190-195 right now. I'm aiming high, for 220-230 by end of 2011.
In terms of red meat, I'm kind of strapped for cash right now, and I'm also trying to keep fats low-ish...But I do enjoy the occasional burger. I'm doing high carb, which makes fats less important to a degree. I'm aiming for 3,000 to 4,000 kcal a day, with like 300-500 Carb, 250-350 protein, 50-100 fat. But yeah....


#11

220-30 by end of 2011 is no joke!


#12

Yeah, it's a lot, but I'm ready to make some serious progress.


#13

June 2, 2011: Legs

  • DB SLDL

60 x 12
80 x 10
100 x 10
115 x 7 (PR)

  • Conventional Deads

225 x 10
275 x 10
315 x 4

  • Leg Press

3PPS x 10
4PPS x 10
5PPS x 10
6PPS + 50 x 5 (PR)

  • Front Squat (ATG)

135 x 8
145 x 9 (PR)
145 x 6

  • Hack Squat

1PPS x 10
1PPS + 50 x 10
2PPS x 4 (PR) drop 1PPS x 8

Went into today's session kinda tired and 'not feeling it'. DLs felt really hard today, but I got out of the slump and hit a few solid PRs. Really digging hack squats.


#14

No vids man?! Nice work, keep it up!


#15

Thanks dude. I always forget to get vids, I'll try to remember tomorrow for shoulders.


#16

you need to eat more dead animal.

i don't like DB decline

will be following

good luck


#17

Haha thanks HM. I'm experimenting with only DBs for bench b/c I don't feel BB at all in my chest. I'm also 6'2 with long gawky arms. I'd be the worst powerlifter.


#18

Heard eating them while still alive will boost T-levels even more.


#19

June 3, 2011: Shoulders

  • DB Press

50s x 12
60s x 9
65s x 7
35s x 12

  • Leaning Lat Raise

25 x 12
30 x 10

  • Machine Lat Raise

50 x 12
60 x 10
50 x 10

  • DB Front Raise

35 x 12
40 x 12
50 x 8

  • Incline Bench Rear Delt

25 x 20
30 x 15
20 x 20

  • BB Shrug

225 x 12
315 x 12
385 x 8 (PR, video coming)

  • Machine Shrug

2PPS x 35 x 3 sets

High volume day. Bored due to summer, so why not. I'm expirementing with machine lat raises b/c I don't feel DB lat raises much. Video coming soon.


#20

Looks like a good day...do you do any military presses or push presses? Looking forward to the video.