Vegeta's Training Log

Training Logs
1

537×720 47.3 KB

I’m 20, been in NY most of my life and I’ve been lifting on and off for the course of about 4-5 years. I picked it back up pretty seriously over the past 2 years and just now I decided to log. My father back in his day was a bodybuilder so it all started when he taught me the basics as a teen. I don’t classify myself as a bodybuilder or a powerlifter, or in any category because ideally I’d like to be everything, so I like to think of myself just an amateur weightlifter.

Currently I’m 5’6 and ~161 lbs. The picture above was taken ~2pm today after back day

I’m starting this log so I can get more serious into my weightlifting and track my progress as things go on.

Last week I set some new PR’s, all without videos but I’ll find someone to record some in 2-3 weeks when I decide to max again.

BB Bench 275 x 1
A2G Squat 225 x 6
DL 405 x 1
Strict Standing OHP 175 x 1
Clean and Press: 205 x 1

The proportion of my lifts are retarded I know, all I did in hs was Bench/DL for local highscool pl meets. (For some reason they didn’t squat?)

My training split is a little funky currently, but sort of in a bodybuilder style.
Sun - Heavy Squats/Calves (5x5)
Mon - Chest
Tues - Back/Light-ish Front Squats
Weds - Shoulders
Thur - Squats and Legs (usually 10x10 Squats)
Fri - Arms
Sat - poop

My weak point is my overall leg development so for the past several weeks I’ve been attacking them with a vengeance. Hopefully it’s not overdone and I’ll be able to cope with the continual soreness I’m always experiencing squatting 3x/week

GOALS BY SUMMERTIME!
(I probably won’t hit all of these, but you know what they say… shoot for the moon land on the stars! …haha or was it the other way around?)

300lb BP
200lb Strict OHP
315lb A2G Squat
225lb Clean and Push Press
~170lbs <10% bf
60" box jump
15 muscle ups
<10.85 FAT timed 100 meter

I forgot to put my diet in here…
I’m not very strict on my diet, nor do I log it but I typically eat 2 times a day, yes TWO times a day!
I live in a dorm with only enough meal swipes per week for 2 swipes/day so I gotta deal unless I want it coming out of my pocket.

When I’m in the dining halls I tend to load up on chicken breast/whole milk/a few greens/cottage cheese/fruit to the point of feeling sick, twice a day. Usually after eating, I’m incapacitated for the next hour or so but I gotta make the most of what I have!!

I do have my own mini fridge and I do go out of my way to buy my own milk. I typically drink about 1/2 - 3/4 gallon of whole milk/day along with 2 whey shakes. Also throughout the day get ~1 full serving of my mass gainer in (which is 3 scoops and the scooper is nearly the size of my fist!)

To list out my supplementation other than food:

daily vit/min
ON Strawberry Whey / ON Hydro Whey
GNC RE-BUILT MASS gainer
Flax oil
L Glutamine
Jack3d for preworkout

2

Today in the gym wasn’t as productive as I wanted it to be. I didn’t squat this past Sunday because I was too busy trying to study for midterms so today I did my 10 x 10 squats, and I plan to do a light legs day on Thursday.

Typically for the bigger muscles I like to do about 5-6 exercises between 3-5 x 4-10 sets x reps and the smaller ones 3-5 exercises with 4-5 x 6-10 for each exercise

Tuesday’s Workout!!

10x10 Squats ramping 10 x 135,145,155,165,175,185,xxx,xxx,xxx,xxx. I actually gave up after the 6th set this week because my lunch was about to come up with any more. Besides that, my CNS was frying after 185 so I pussied out of completing the 10x10 this week in the alloted 30 minutes I give myself.

Honestly I had no idea what I was thinking because I can’t even squat beyond 225 for 10 reps fresh even if I made it close to completing the 10x10. It crossed my mind after I did a few sets and I thought I would stick with 185 til the end but I doubt I would’ve made it anyways!

BB Row
3x10 ( 135, 145, 155)

Seated Cable Rows
5x10 (80, 100, 120, 140, 160)

Lat Pull Downs w/ wide grip pull down bar
4x10 ( 80, 100, 120, 130, 140)

Kneeling Straight Arm pull downs
4x10 (65, 85, 100, 110, 120)

Normally on a back day I would deadlift and squat for moderate reps and intensity, but I feel something in the lower part of my back hurting a bit and it’s not muscle. Nothing horrible, but I think it was from poor form on my powercleans last week so I’ll just stick to squats this week to keep my lower back working.

3

538×720 64.9 KB

Forgot to post a front progress picture, this one taken about a week ago weighing in @ 159.6lbs that morning

4

I’m running on I believe 0 hours of sleep from yesterday going into today because I crammed for two midterms. I know I closed my eyes for at least 2 hours tonight, but I have no idea if I actually fell asleep or not. Despite that, I still plan on going to the gym around 12 to do my shoulder workout.

By the way, my teardrops and my whole ass is incredibly sore… which is surprising because I haven’t slept yet. Soreness on me typically FULLY sets in ~48 hours post workout which is why I can still kind of use my legs (albeit lightly) on powercleans the day after squats.

My right elbow started to have a tiny bit of pain at the joint a couple weeks back, I ignored it thinking it would go away on it’s own but it progressively got worse. It didn’t feel bad after the 275 x 1 bp but after that I hit the dumbbells and it started screaming. I don’t know for sure but I think a lot of pressure on my right elbow joint inflames it making it ache/hurt. I only feel it at elbow is bent at any angle < 90* or if the weights are heavy, then there’s a dull ache for the duration of the workout. It’s not a big deal and I can work through it, but instead of being so hard headed I should give it a rest.

Throughout this week I’ve kept in mind to minimize the amount of pressing I do. Today’s main press/lift won’t have as much stabilization and its going to be a lighter weight on the bar so I don’t pressure or aggravate my elbow as much.

Wednesdays Workout!!

Behind Neck Seated Smith Press (full rom) I guess I’m lucky enough to have flexible shoulders
5 x 10 (95, 115, 135, 135(9), 145(6) )

DB shoulder press (was doing a few lighter sets to feel my elbow out and burn up my delts and surprisingly, no pain!)
4x10 (25, 30, 35, 40)

Upright Rows
5x10 (40, 50, 60, 70, 80)

Seated Lat Raises
5x10 (15, 15, 20, 20, 25)

Bent over Lat Raises (back = floor)
4x10 (10, 15, 15, 15)

2x20 Face Pulls (30, 30)

1x5 Muscle Ups + 1x6 widest grip pull ups

After these I usually play with the cables for a few really quick sets of really light lat raises in different variations then grab the 5-8lb dbs to run a rotator cuff circuit. I can’t really explain the motion but I’ll put it on video one of these days

I didn’t get to shrugs or do my farmers walks, I was with my training partner and he was in a rush to get out of the gym within 45-50 minutes so I blazed through my workout with probably about <30 seconds of rest between all sets. All in all, today I went pretty light but really strict on form to feel out my elbow joint and get a good squeeze from all the muscle contractions.

Feels like it’s not heavy pressing that will hurt the elbow but high impact movements. After the muscle ups I felt my elbow a little but nothing serious

5

Thursdays Workout!!

Legs are pretty sore today from my lack of sleep this week so I haven’t recovered enough but I’m gonna tank it. [btw I’m going to change the format of my sets x reps so I can more accurately log my workouts]

Todays workout

Light Squats - 2 second pause at A2G position
135 x 10
135 x 10
135 x 10
135 x 10
135 x 20 a2g and no lockouts/resting

Wide Grip Pull Ups - slooooooow
8x
8x
8x
7x

Leg Extension
80 x 10
100 x 10
120 x 10
140 x 10

SLDL
135 x 10
135 x 10
135 x 10

Hammy Curls
40 x 10
50 x 10
60 x 10
70 x 10
80 x 10

Standing Calf Raise Machine
60 x 15
80 x 12
90 x 10
100 x 10
120 x 10
140 x 7

Weights are pretty light today,I really tried to focus on really slow negatives and squeezing real hard at the peak contractions.

The squats were brutal today, my legs are still sore from Tuesday’s squats so I decided not to put anything on besides a plate and focus on my form. With all the emphasis on form on top of all the reps I had a pretty ridiculous lower back pump today! I should’ve done some Leg pressing but my legs were really gone.

6

Okay elbow is a little achey, so I’ll try and keep the high impact movements to a minimum. It’s hard to avoid though while working triceps since that’s mostly pressing motions blahhhh. Arms day is always a long one but it’s a good one!

Friday’s Workout!!

BB Curls
45 x 10
55 x 10
65 x 8
75 x 6

Preacher Curls (assuming the bar is 15lbs?)
35 x 10
45 x 10
55 x 8
65 x 7

Seated Incline Bench Hammers
20 x 10
25 x 10
25 x 8
30 x 3

Overhand Preacher Curls
[forgot to do these today]

CGBP - hands 6" apart
95 x 10
115 x 10
135 x 10
155 x 10
185 x 7 (hands 1’ apart)

CGBP Drop Set - 6" apart
125 x 12
105 x 7
85 x 5
65 x 3
45 x 6

Skull Crushers (assuming ez curl bar is 15lbs)
35 x 10
55 x 10
55 x 10
75 x 8

Dips
bw x f (17 )
bw x f (12 )
bw x f (7)

Diamond Push Ups
skipped this, my tris feel like poo and my elbow hurts aches a little

A.1)2 Handed Tricep Cable Pull downs w Moustache bar
70 x 15
90 x 10
110 x 8

A.2)2 Handed Cable Curls w Ropes
60 x 10
70 x 10
80 x 7

B.1) 1 handed Tricep Cable Pull downs - underhand grip
10 x 10
15 x 10
15 x 10

B.2) Standing Cable curls - overhead cables peak position is front double bi pose
45 x 10
50 x 10
55 x 8
55 x 6

DB Concentration Curls
skipped it, my bis are also pooped. I doubt I could use the 20’s at this point and 15’s are just too light to really feel much of anything

all in all good workout, took me a bit over 2 hours today and I wasn’t resting for minutes at a time either…

7

Saturday’s… ??? --OK so I decided to squat today instead of Sunday (doesn’t really make a difference for me since my squats are spread out throughout the week, I’m satisfied as long as I do them 3x / week. Either way since I squat 3 times a week I kind of make stuff up to do on squat days with the because whatever I forgot or want to do again, I get to work my legs out again in another two or three days.

Squats! A2G Paused-No bouncing 5x5 today

135 x 5
165 x 5
185 x 5
205 x 5
225 x 5

Surprisingly I still had something left in me after 225 x 5… my previous PR is 225 x 6 FRESH! So I think it’s time to up the 5x5. Since I still had something I wanted to do another set.

250 x 3.5 - Almost got 4…

Double shoulder width wide pull ups
bw x 10
bw x 10
bw x 10
bw x 10
bw x 10

Box Jumps
Used up to 22 plates today for a small workout to get some calves in there…

Walking Lunges
I do them Hidetada Yamagishi style [check his vids] with a 50lb bar typically used for curls
2 sets of 50lbs ~100 meters total distance? [I just do them to one end of the gym and back and that’s 1 set]

Dips
42 x bw

Treadmill
@ 8 mph
.5 mile staying on the balls of my feet for my calves.

I really didn’t want to do dips since my arms day was yesterday!!! …but I workout with a group of people and the gym I go to was having a competition where the dip station was set up outside of Bally’s in the middle of the mall so everyone walking by could participate/watch.
Friendly competition between friends: Me - 42, Joe - 59, Sonny - 28, CD - x

Joe cheated because he didn’t do arms yesterday. Me and Sonny did. LOL!

The current record on the board is 70 set by some military guy that just happened to walk by and want to do it. I’m sure as hell I could beat it if my arms were fresh and not sore… but that’s easier said than done.

As a note to self, a little more than a month ago I practically never trained my legs and had much difficulty squatting 135 even for more than a couple reps.

Through squatting so often I can now squat 2 plates for reps! Hopefully we’ll see 3 in the near future- also because of the squats all my other lifts have been shooting up!

8

Hey man, you look awesome. Just subscribing so I can check in later. Gym time!

9

597×800 86.7 KB

3/18/2011 - 165.xx lbs (I even took a dump before going to the gym but and I did eat a meal)
edit: btw my natural morning weight should be around 162 at this point. I’ve been steadily gaining ~ 1 pound/week from having so many calorie shakes with whole milk every day…

Picture taken on Friday after my arms day-- I have no clue how to upload pics into older posts or post more than 1 picture per post, so here it is.

Looking pretty decent, but I have a lot more weight to gain! Need to remember to hit biceps harder, my biceps are small in proportion to my tris :smiley:

10

looks good! keep it up

11

Sunday!!

Gonna hang out, play a little football or basketball with friends on my floor since it’s getting pretty nice out.

and then for Monday I’m going to hop on with a buddies Chest day. I met him in the gym and he’s one of the few asian lifters here. This guys a monster so I hope I can keep up with whatever brutal workout he has planned

on a side note I’m looking at getting an elbow sleeve. I’m looking for something that provides a little support and keeps my elbow warm-er, I’m not looking at the super tight intense ones that cut off blood circulation and add #s to my presses

  • For my intents and purposes I’m thinking a Mueller elbow sleeve is inexpensive and will serve me well… if anyone does have any insight for something that fits my criteria, please do tell!
12

MONDAY!! Chest day woot.

I took a nap after my classes and overslept so I didn’t meet up with Lee for chest day, but I had a good chest day regardless.

BB Bench
135 x 10
185 x 10
225 x 5
250 x 2

DB Bench
80 x 8
90 x 8
105 x 3

Incline DB Bench
60 x 10
70 x 10
80 x 8
80 x 7

Incline Machine press - kinda looks like a Hammer Strength machine
90 x 10
90 x 10
140 x 8
140 x 5

Standing cable flyes (overhead cables)
45 x 10
50 x 10
55 x 10

Underhand cable front raises
15 x 12
20 x 10
25 x 10

13

Great log! Will be interesting to see your progress.
What is your main goals, do you have goals considering lifting a certain weight, or is improving your physique the main goal?
Keep up the good work!

14

My goals are a compromise of both worlds actually. I want to be strong and look good. I know people either specialize in one or the other, but who says you can’t try both? Johnnie Jackson is a bb’er but also a great pl’er, and Mariuz is a strongman that looks like he could be a great bb’er.

My short term goals by this summer are ~170lbs and single digit %bf
Currently 163-165lbs but probably ~15-20% bf?? Anyone that’s good at picking it out through pictures, look at my pics and let me know

These are the numbers I want

300lb BP (+25)
200lb Strict Standing OHP (+25)
415lb DL (+10)
315lb+ A2G Squat (never tested 1RM)
225lb Clean and Push Press (+20)

all these numbers are about 10-25lbs from what my 1rm are right now, I don’t plan to hit them all but it seems within the realm of possibility within the next few months. Ever since I’ve started watching what I put in my stomach with quality foods it seems that every solid pound of weight I’m gaining, I gain a lot of strength with it!

15

Log is looking good man. You’re in no way above 15% bf. I’d guess you’re somewhere between 8 and 12 %.

You’re looking really good man. Once you add some more mass you’ll look real big.

16

TOOOO busy today!!

Missed Tuesdays workout, so tomorrow I’ll be going to the gym twice to pick up the slack! Luckily it works out since it’s an upper then lower body workout.

I’ll do shoulders before work, since all I do is stand in front of A&F til my shift ends

do back/legs after work since I can barely fit in my work jeans as it is

17

480×557 30.7 KB

I forgot to stick this picture in here, from about 3 weeks ago doing some wide-ish pull ups in my unfinished basement back @ home while I was on winter recess

fyi, I can count the number of times I’ve done pull ups weighted which is to say… not often. I’ve built a fairly wide looking V lat spread from just doing super wide grip pull ups.

18

Random video of last week, I box jumped 26 of the purple plates. I believe each one is 2" and the top platform is 4" which would mean ~56"? either way, I want to be able to box jump my height if that’s even possible! I’m close about 3/4 there LOL

19

So today for Wednesday I did a retarded workout since I missed yesterday’s back/leg day
I ended up just going to the gym for 1 session so I tried to move fast and pack everything in.

Behind the Neck Smith press
95 x 15
135 x 12
135 x 12

Front Smith Press
185 x 8
185 x 6

DB militaries
55 x 10
65 x 8
70 x 6
60 x 8

Standing Charles Glass Lat Raises
15 x 12
15 x 12
20 x 10
20 x 10
20 x 10
25 x 10
25 x 10

Seated bent over lat raise
15 x 12
15 x 12
20 x 10
25 x 10
30 x 10

Wide Grip Pull ups
bw x 10
bw x 10
bw x 9
bw x 7
bw x 6

Lat raises (where you lat your whole side against an incline bench and raise the db to the ceiling then back down)
15 x 12
20 x 12
20 x 12
20 x 10

BB Shrugs
135 x 10
135 x 10
135 x 10

Cable rows
80 x 15
100 x 15
120 x 12
120 x 12
140 x 10

Front Squats
135 x 10
135 x 10
135 x 6 -pretty bad foot cramp, couldn’t squat anymore :confused:

Bent over cable lat raises
15 x 12
15 x 12
15 x 12

Standing around all day in front of the AF store made my feel all sorts of tired, but it was my fault for leaning a bit too far forward putting weight into my toes making my foot cramp. I did keep my chest out, back arched, ass out, but I didn’t drive from the heels as much as I should have.

I gave up on any lower body movements from that point and called it a day. It wasn’t really a legs workout… I feel as if I never even squat today so tomorrow I’m going to do a real 10x10 with some actual weight.

Also I never do front raises. I seem to have pretty decent delts in the front from benching and pressing. Me personally, I feel my shoulders grow better with 2 presses rather than concentrating on one. AND CRAP, I forgot to do face pulls today! I really like that exercise…

20

THURSDAY WORKOUT!! I think I died today.

10x10 SQUATS!
135 x 10
135 x 10
135 x 10
135 x 10
165 x 10
165 x 10
185 x 10
185 x 10
205 x 10 PR - insignificant one :stuck_out_tongue:
225 x 9.75 PR!!-- while exhausted!!

I was thinking about doing 205 for the last two sets, but I was able to manage through the first set of 205… and I knew I could take MORE so I figured I’d man up and slap on 2 plates. My previous PR was 225 x 5 fresh and I did 9 and 3/4s! I fought as hard as I could for what felt like 10 seconds and my spotter even grabbed my chest to help me up, but after fighting to lock it out my legs lost whatever strength was left. I dropped to the safety bars which I set slightly below my A2G position.

These are full, deep, painful, paused A2G squats.

took me probably 45 mins since I had to rest a lot more for the heavier sets since they were really taxing the cns, my midsection and arms get completely numb and tingly during and after the sets, I’d start seeing stars and getting light headed, all sorts of painful shit–BUT IT WAS AWESOME!!!

Don’t hate me for squatting light, I know my squat numbers suck, I’ve only been doing them seriously for 2 months. Before then I would squat once in a blue moon. I hate how hard they are. I always will, but I’m learning to love…

SLDL
135 x 10
135 x 10
135 x 10

Machine Hammy Curls
40 x 20
65 x 15
80 x 15
100 x 15
110 x 12

Standing Calf Raise machine
40 x 20
60 x 15
80 x 15
100 x 12
110 x 12
120 x 12
130 x 10
140 x 10

Todays workout took forever, the squats were the most time consuming and definitely the most taxing. I’ve never tried to go up to 2 plates on a 10x10 so today is a great day!

I used to do 4x135x10,4x165x10(my bw),2x185x10 but today I thought I’d really break myself.

I know the mind usually fails before the muscles do, so I kept digging deeper! I broke whatever mental barriers were there and now post workout, I feel amazing for it.