lucifuge

Well folks, I'm finally gonna post a journal.
After my daughter was born last December, any thought of regular training, eating, or sleeping was pretty mcuh impossible. I've lost about 30lbs since then, and I've gotten quite soft around the middle (rather depressing).
However, I finally have my garage and gym back (my garage had been taken over by a couple stray cats my wife felt she had to save, and of course the cats promptly took it upon themselves to destroy whatever they could) and I've put together a fairly solid routine, so starting tonight I'm diving back into the iron. I will do my best to post regularly, so please feel free to offer any comments or advice.
That's about it, have a good one people.

katt

ok - I'll go!

What are your stats? Height/weight

What does your workout look like?

What does S d m f stand for?

lucifuge

My stat's are:
5' 10"/ 205lbs. probably about 20% bf at the moment... I'm still trying to find my cailper, so I'm just guessing for now.

My routine's pretty basic:
Day 1: legs
Day 2: chest & triceps
Day 3: abs & cardio
Day 4: rest
Day 5: back & biceps
Day 6: shoulders
Day 7: rest

Exercise selection is pretty fluid, I plan on changing it up every few weeks.

S.D.M.F. stands for strength, determination, merciless, forever.... I'm a huge Black Label Society fan and I adopted their slogan.

katt

So when are the workouts starting??

lucifuge

Thankfully, last night

lucifuge

O.K., I fully intended on posting this last night after training, but my daughter had different plans for me...anyway...
The 1st step back on the road to big-ness (hopefully anyway)

1/3/08 legs
Squats:
95 x 20 (cold as hell in the garage, so I wanted a good warm up)
135 x 15
185 x 12
225 x 6
225 x 6
225 x 6

Lunges:
80 x 10,10
80 x 8,8
80 x 6,6 (these got real hard real fast)

Romanian Deadlifts:
75 x 15
125 x 12
145 x 11

Leg Curls: (slow & strict)
50 x 15
50 x 15
50 x 12

Standing Calf Raises:
135 x 15
135 x 15
135 x 15

Nothing impressive tonight, but it's a start.

katt

Workout looks good to me!

lucifuge

Moving right along!
Tonight went pretty well

1/4/08

Chest & Triceps

Incline Bench:
135 x 15
185 x 14
225 x 5 (I think I got a little too ambitious here)
185 x 8

Flyes:
25's x 15
30'sx 12
30's x 10

Dips:
bodyweight x 10 x 10 x 10

Close Grip Bench:
135 x 9
135 x 8
135 x 8

Rope Press Downs:
50 x 12
50 x 10
50 x 10 (barely)

Overall a pretty good workout, kinda sucked when I failed with the 225 like that, but other than that not too bad at all. I feel great... I can't believe this, I'm actually looking forward to cardio tomorrow.
What the hell is wrong with me?

lucifuge

1/5/08

Cardio was a nightmare
I didn't even think about my legs still being sore, just hopped on the elliptical and started trucking away... after about 30 seconds I wanted to quit.
Insted I managed to gut it out for just over 14 minutes. I was shooting for 15 so I'm a little dissapointed with that, but that happens sometimes.

Ab Training didn't work so well either...
Hanging Knee Raises: 40
Hanging Leg Raises: 20
Crunches : 17

This WILL improve...

lucifuge

Last night went pretty well. I felt weak as hell going in, but it turned out decent in the end.

1/7/2008

Back & Biceps:

R.G. grip pull ups (chins):
10
10
8

W.G. pull ups:
10
9
8

W.G. pulldowns:
100 x 12
120 x 8
120 x 8

rack pulls:
135 x 12
225 x 10
225 x 10

dumbell rows:
40's x 12
45's x 10
45's x 10

barbell curls:
65 x 10
65 x 9
65 x 6 + 1 cheat & negative

hammers:
25's x 10
25's x 8
25's x 7

AKIRA

Holy shit, thank god you defined that acronym cuz I thought it meant:

s.d.m.f. = Some Dumb Mother Fucker

6' 209lbs (8/16)
Bench 365 (12/3)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
Journal

lucifuge

well, I'm sure my wife would agree with that definition most of the time

lucifuge

1/8/08
Shoulders

Standing Military:
45 x 20
95 x 15
115 x 15
135 x 8

Seated Dumbell Press:
45 x 8
45 x 8
45 x 7

Rear Laterals:
25's x 12
25's x 12
25's x 10
drop
20's x 6

Side Laterals:
25's x 8
25's x 8
25's x 8

Barbell Shrugs:
135 x 12
145 x 12
155 x 10

lucifuge

1/11

Back at it tonight. Skipped last night because my daughter had a 102 temp.
I expected this workout to suck since I'm running on practically no sleep today, however I was pleasantly surprised

Squats:
135 x 10
185 x 10
225 x 9
245 x 6
245 x 4

Lunges :
80 x 12,12
80 x 11,11
80 x 8,8

Romanian Deads:
135 x 10
185 x 10
185 x 10

Leg Curls: (nice & slow)
60 x 15
70 x 10
70 x 7

Standing Calf Raises:
135 x 15
185 x 15
205 x 11

damn I love progress...
I finally found my caliper, I'm almost afraid to do it, but I'll use it tomorrow morning and post my shame

XFatMan

Your workout is cool.

Do you take body fat measurements every day and then the average once a week? I'm just asking because I feel that taking those measurements only once a week asks for too much inconsistency - at least for me.

December 30, 2007: Body Weight: 75.8 Kg / 174.3 lbs Body Fat Percentage: 21.9%
Current (January 13, 2008): Body Weight 66,7 Kg / 147.2 lbs Body Fat Percentage: 5.8%

lucifuge

Hey thanks man.
As to your question...No, in fact I think the last time I checked it was at least 6 months ago. Hell, I just managed to find my caliper (for some reason it was buried in the back of a drawer in my wife's bathroom... and I don't think she's ever used it) yesterday morning and that wouldn't have happened if I wasn't searching for something else.
Anyway, I'll be checking it every couple weeks.
Today I am offically:
204 lbs
19% body fat

I think I'll shoot for 15% for now...

lucifuge

1/12/08

Workout went well tonight. Went up in everything, maybe I should go without sleep more often...

Chest & Triceps:

Incline Bench
135 x 10
185 x 10
205 x 10
225 x 6
225 x 5

Flyes
30's x 12
30's x 12
30's x 12

Dips
BW x 12
x 12
x 11

Close grip Bench:
135 x 11
145 x 9
145 x 8

Rope Pressdowns:
50 x 12
60 x 11
60 x 10

Knee Raises: ( threw these in for the hell of it)
46

lucifuge

1/14/08

Skipped yesterday and just relaxed and finally got some decent sleep, and it seems to have helped alot. I put in a realtively easy 30 minutes on the elliptical. I've decided to work abs in on other days after my 'standard' workouts.
I'm surprised that I'm 'coming back' this quickly. I realize that soon the fabled muscle memory will run out and I'll hit a wall, I just hope it doesn't happen too soon.

lucifuge

Wife talked me into taking last night off from work, so I took the advantage of the situation to get my back & bi session in. It went pretty well...

Chins:
BW x 12 x 12 x 9

W.G. Pullups:
BW x 12 x 10 x 9

W.G. Pulldowns:
120 x 10 x 9 x 9

Rack Pulls:
185 x 12
225 x 11 x 11

Dumbell Rows:
45's x 12 x 12 x 12

Barbell Curls:
65 x 11 x 10 x 7 + 1 neg

Hammers:
25 x 10 x 8 x 8

Gazhole

Liking both the Black Label Society reference, and the workouts! Keep it up

http://sdatrainingprograms.blogspot.com - Updated 13/11/09


*****READ THIS FOR TRAINING INFO:*****
http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html


If you want to win the fight, say "I BELIEVE".

lucifuge

Hey thanks Gaz...
I 've been checking out your journal, and I gotta tell you, I think your insane... hard fukkin core, but insane

Gazhole

The avatar gives it away reall .

Thanks though.

What are your goals right now, anyways?

http://sdatrainingprograms.blogspot.com - Updated 13/11/09


*****READ THIS FOR TRAINING INFO:*****
http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html


If you want to win the fight, say "I BELIEVE".

lucifuge

currently, my main goal is getting myself back into the habit of training regularly. For over a year, my training has been sporadic at best...so once I'm 're-acclimated' to the grind, and drop to at least 15% bf, I'm going for more size.

Gazhole

Well you're in the right forum, my friend. Like Kelju was saying in his journal, the atmosphere here is like compost for success.

Just keep focused, and keep learning, and theres nothing you cant acheive

http://sdatrainingprograms.blogspot.com - Updated 13/11/09


*****READ THIS FOR TRAINING INFO:*****
http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html


If you want to win the fight, say "I BELIEVE".

lucifuge

Can't argue with that, KelJu does tend to make some pretty good observations. I fully agree with your statement as well. The focus is definitely there, and learning is always fun. I fully expect a grand ,albeit painful, adventure ahead.

lucifuge

I'm not kidding about the painful part either... my back feels like someone kicked the shit out of me right now.

lucifuge

Went pretty good last night. ran out of fuel for the heater after about 10 minutes, so I got to train in the cold. Under Armor is some beautiful stuff... anyway.
Made progress again, it got pretty tough going towards the end though. Especially the side laterals, actually cheated just a bit on the last set.

1/16/08
shoulders

standing military:
95 x 12
135 x 10 x 9 x 6 + 2 push presses

seated dmbll press:
45's x 10 x 10 x 6 (drop) 40's x 4 -ouch-

rear laterals:
25's x 12
30's x 10 x 10 x 9

side laterals:
25's x 10 x 10 x 10 (just a little bit of swing on the last 2 reps)

shrugs:
155 x 12
175 x 12 x 10

crunches:
3 x 15

lucifuge

1/20/2008
Took an extra day off since it was so ungodly cold...
Leg day... I have no idea what happened today.

Squats:
155 x 10
228 x 8
245 x 0 (took it to the hole and had to leave it there, so..)
135 x 10 (just to get myself fired up a little bit)
245 x 0 (once again, took it down,and couldn't come back up WTF?)
225 x 10
225 x 10 the last 2 of these were hard as hell

Lunges
90 x 8,8
x 7,7
x 6,6

Romanian Deads:
185 x 11
x 10
x 9

Leg Curls:
70 x 12
x 10
x 9

Standing calf raises:
208 x 12
x 12
x 10

Very strange session. It took everything I had to gut out the final reps on EVERYTHING, but when I finished, it didn't 'feel' like I'd just finished a good workout.
I dunno, it was an odd and mildly depressing experience. Just have to go for it again next round.

lucifuge

1/22/08
Back in the game again... still felt weak today, but it went well

Chest & Triceps:

Incline Bench
135 x 10
185 x 10
225 x 5
225 x 4
225 x 4 / 185 x 4/ 155 x 6/ 135 x 5 (drop set)

Flyes
30's x 12
30's x 12
30's x 12

Dips
BW x 11
x 12
x 11

Close grip Bench:
135 x 8
135 x 9
135 x 8

Rope Pressdowns:
60 x 12
60 x 11
60 x 9

Knee Raises:
15,15,13

lucifuge

1/23/08

Weighted Chins:
10lbs x 10 x 9 x 9

Weighted W.G. Pullups:
10lbs x 9 x 9 x 9

W.G. Pulldowns:
120 x 10 x 10 x 9

Rack Pulls:
135 x 8
225 x 8
235 x 8
245 x 6

Dumbell Rows:
50's x 10 x 10 x 9

Barbell Curls:
65 x 12 x 11 x 9

Hammers:
25 x 10 x 8 x 8

Damn, this one wiped my ass out. Made some progress again. I don't think I'm gonna go over 8 reps anymore on rack pulls, I seem to start feeling it my lower back more at the higher reps... which probably means my form is degrading.
I'll stick with 8 for a while and see how I like it.
Well, until next time.....