T Nation

Manofsteel's Weight Training Log

First just want to say awesome site. Now onto the journal.
I am starting a 6 week muscle specific workout routine. I will still work 4 days a week straight three off but hit a certain muscle day one and day four. My target now is my calves.

Monday shoulders and calves

Lunges with short barbell

1x10 135 lbs 10 lunges one way 10 back
1x8 145 lbs 8 lunges one way 8 back

seated calf raises

1x12 90 lbs
1x10 130 lbs
1x8 155 lbs

calf raise machine ( maxed it, gay but whatever )

1x12 187.5 lbs
1x10 187.5 lbs

single leg calf raises

1x12 bw
1x12 bw

Clean and press

1x12 135 lbs
1x10 145 lbs
1x6 155 lbs

90 second rest between each set

1 arm d-bell overhead presses

1x12 60 lb d-bells
1x10 65 lb d-bells

lateral d bell raise

1x12 15 lb d-bell

front delt d-bell raise

1x12 15 lb d-bell

rear delt bent over d-bell raises

1x12 25 lb d-bell

over all very crazy shoulder workout planned a lot more before turned out the clean and presses really tore me up. Will change that up next week.

chest and triceps

Underhand cable crossunders

1x12 60 lbs
1x10 70 lbs
1x8 80 lbs

flat bench press

1x10 220 lbs
1x8 225 lbs ( was scared cause I had a tiny female spotter, both workout partners shit the bed and didn’t come)

incline dbell bench press

1x12 65 lb dbells
1x10 70 lb dbells
1x8 75 lb dbells I let the lady go to her running so i didnt have a spotter also 75 is the highest my gyms dbells go to

triceps rope press down

1x12 80 lbs
1x5 90 lbs 1x5 80 lbs
1x12 60 lbs <-- got the best out of it but I couldnt even do ten reps of the 90 great pump though

standing behind the neck skull crushers
easy cur bar

1x12 85 lbs
1x10 95 lbs

parallel bar dips

1x12 bw
1x10 bw

my triceps were so pumped that if I straightened my arms quickly with out flexing it my elbow would go under my tricep!!! lol so wierd but awesome talk about being pumped!! that was it no abs no HIIT although will do some today and some tanning

By the way that cable cross under is one of the best chest workouts I have done and I have done A LOT.

It’s different but very similiar to the cable cross overs. You bring the pulleys to the ground and you grab the d handles palms up and imagine your lifting a huge boulder strong man style. The feeling when it hits your chest is amazing. also decline dbell bench press heavy feels wonderful.

Once I remember arnold saying weight training is better than sex. That cable cross under almost makes me thinkg that. Almost.

Biceps and back

Barbell bent over rows

1x12 180 lbs
1x10 190 lbs
1x8 200 lbs

WG pull ups

1x8
1x6
1x5
all body weight

lat pull downs

1x12 9 plates
1x10 10 plates
1x8 11 plates

shrugs

1x12 200 lbs
1x10 210 lbs
1x8 220 lbs

standing EZ bar curls

1x12 85 lbs
1x10 95 lbs
1x8 115 lbs

seated decline d bell curls

1x10 35 lb dbells
1x8 40 lb dbells

abs and HIIT

all ab workouts were suppersetted to do them quickly and today im sore as hell

flutter kicks

3x60 single legs count

crunches on machine 1,1,3 tempo

3x15

knee ups with a reverse cruch

3x15

HIIT

10 minutes of HIIT on the elyptical then three minutes of a cool down total miles ran 2.08 miles calories burned was 214 calories

current weight 203-205 down from about 215 a month ago not caring too much about weight just look getting lean and then building my ass off to get huge. today is legs and I’ll post that tomorrow.

Legs

deadlifts

1x12 300 lbs
1x10 320 lbs
1x6 340 lbs had to use friends straps to even get six my grip was gone after the second set

squats

1x12 275 lbs too freaking easy
1x10 315 lbs
1x8 335 lbs

EZ curl bar lunges

1x12 95 lbs 12 steps one one 12 steps back
1x10 115 lbs 10 steps one way 10 stpes back
1x8 135 lbs 8 steps one way 8 steps back

Standing calf raise machine

1x12 187.5 lbs as high as it goes
1x10 187.5 lbs
1x8 187.5 lbs

single leg BW calf raises

1x12
1x10
1x8 supersetted with the calf raise machine

also didnt have time to to abs due to having to tan. Didn’t tan but I did burn. That will change though and maybe eventually I’ll have the physique that would be average enough to have a picture of on this website.

monday shoulders and calves

clean and press

1x12 135 lbs
1x10 145 lbs
1x8 155 lbs

one arm d-bell over head press

1x12 55 lbs
1x10 60 lbs
1x8 65 lbs

lateral d-bell raise

1x12 15 lb d-bells
1x10 20 lb d-bells

front delt d-bell raises

1x12 15 lb d-bells
1x10 20 lb d-bells

rear delt cables

1x12 2 plates
1x10 2 plates

Lunges w/EZ curl bar

1x12 12 steps one way 12 back 135 lbs
1x10 10 steps one way 10 back 145 lbs
1x8 8 steps one way 8 back 155 lbs

standing calf raise machine

1x12 187.5
1x10 187.5
1x8 187.5 thats the most weight on the machine :frowning: lol

single leg d-bell calf raises

1x12 each leg 20 lb d-bell
1x10 each leg 25 lb d-bell
1x8 each leg 30 lb d-bell

abs

flutter kicks

3x60 30 each leg per set

machine crunches

3x15

[b]Chest and triceps[/b]

Underhand grip butterflies

1x12 60 lbs
1x10 70 lbs
1x8 80 lbs

Flat bench press

1x12 225 lbs
1x10 235 lbs
1x8 250 lbs

Incline D-bell press

1x12 65 lb d-bells
1x12 70 lb d-bells
1x10 75 lb d-bells

Triceps Rope press down

1x12 70 lbs
1x10 80 lbs
1x8 90 lbs

Standing skull crushers

1x12 85 lbs
1x10 95 lbs
1x8 105 lbs

Body weight dips

1x12
1x10

Oblique work

2x15 side bends each side

No HIIT 5 minutes of tanning

Also if anyone wants to comment on my journal feel free I’m open to all and any discussion and will soon have some sweet ass pics of me on here so the superman logo will be among the pics but not the defaultpic. The default pic hopefully will be of me deadlifting… Should be sweet.

Back and Biceps

Barbell bent over rows

1x12 180 lbs
1x10 190 lbs
1x8 200 lbs

WG pullups

1x9
1x6
1x5

Straight Arm lat press downs

1x12 70 lbs
1x10 80 lbs
1x8 60 lbs
1x8 60 lbs
this workout was hard and wierd form is difficult

Shrugs

1x12 210 lbs
1x10 225 lbs
1x8 235 lbs CHDM

Standing EZbar curls

1x12 95 lbs
1x10 105 lbs
1x8 115 lbs

Abs

Flutter kicks

3x60 30 each leg all three workouts were super setted for abs

Machine Crunches

3x15

Knee ups/reverse crunches

3x15

HIIT

15 total minutes on eliptical
2.35 miles including 3 minute cool down
at 12 minutes 2.10 miles
total of 244 calories burned.

Tanned for 5 minutes also. Will up to eight minutes today.

Legs

Dead Lifts

1x12 300 lbs
1x10 320 lbs
1x8 340 lbs

Squats

1x12 310 lbs
1x10 330 lbs
1x8 350 lbs

Lunges w/ez curl bar

1x12 135 lbs 12 steps one way 12 back
1x10 145 lbs 10 steps one way 10 back
1x 8 155 lbs 8 steps one way 8 back

Single leg d-bell calf raises

1x12 20 lb d-bell each leg
1x10 30 lb d-bell each leg
1x8 40 lb d-bell each leg

Shoulders and calves

Clean and press

1x12 140 lbs
1x10 150 lbs
1x6 160 lbs

One arm d-bell overhead press

1x12 55 lb d-bell
1x10 60 lb d-bell
1x8 65 lb d-bell

Lateral d-bell raises

1x12 15 lbs
1x10 20 lbs

Front delt raises

1x12 15 lbs
1x10 20 lbs

Rear delt raises

1x12 3 plates
1x10 2 plates

Calf raises with barbell

1x12 200 lbs
1x10 210 lbs
1x8 220 lbs

Single leg calf raises

1x12 20 lbs
1x10 25 lbs
1x8 30 lbs

Knee ups

3x18

Flutter kicks

30x60 30 each leg

Machine crunches

3x18

Not HIIT did tan for 8 minutes though