RoTD's log

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  1. #1
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    RoTD's log

    I decided I better start a regular log. I've logged before, but only when trying out a product or being in a contest. I haven't logged otherwise. I think I avoided logging when I was off cycle because the results are not as fun. One thing is clear, I do better when I'm logging. My workouts stay good no matter what, but my diet is what suffers. Plus the more I think about working out, the more healthy choices I make. My goals are simple, less fat, more muscle, and more strength. Easy right?

    Age: 35

    Weight: 217

    I'll post more stats later after I take some measurements.

    Yesterday’s workout:

    Bench Press:
    Warm up: 135lbsx10, 225lbsx10
    Work out 5x5 at 315lbs
    Last set for fun: 225lbsx12

    Dips:
    25, 20, 15

    Triceps pushdowns:
    I have no idea how much the unmarked weights in the stack weigh. I don't really care, but I can't add a weight.
    All sets were heavy enough that they were difficult to complete. I increased weight each set.
    8-5-5

    Hammer Strength incline
    225 3x8

    Dumbbell flys
    70lbs 4x6

    Today:

    Today wasn't a great workout. I've been trying to do legs for a few days but the gym only has two squat racks. Today they were full of people doing curls and upright rows. I'll do legs tomorrow, when I have more time and no one is there on a Saturday morning. I didn't really have any muscle groups I wanted to hit today, so I did shoulders. I've rarely done shoulders over the last year because when I'm not on anything my anterior delt never seemed to recover. It would kill my chest workouts as well as shoulder.*

    Hammer Strength press:
    90lbs x 20
    180lbs x 15
    270lbs*3x8

    Reverse Flys
    90lbs x 10
    120lbs 4x6

    Lateral raises
    I was really weak here and could tell I hadn’t done them in awhile
    30lbs 3x8

    Bent lat raises
    50lbs 3x8

    Arnold Presses
    60lbs 4x

    On a side note, when I registered for this site I just wanted to look around an couldn’t find a username that wasn’t taken. So then I came up with the dumbass name* I have just because I knew it would work. I hate it. If I would have only known I was going to do much more than look.

  2. #2
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    Yesterday's Macros: Calories 1599, Carbs 33, Fat 61, Protein 191

    Today's workout

    Squat:
    225lbs x10
    315lbs 5x5

    Kneeling single leg curls:
    90lbs x 15
    140lbs 3x10

    Extensions:
    150lbsx20
    190lbsx15
    230lbs 3x7

    Leg Adduction:
    90lbs x20
    155 (full stack) 3x15

    Abduction:
    90lbs x20
    155 (full stack) 3x15

    Seated calf raise:
    90lbs x 20
    135 x 15
    180 3x6

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    Today's macro's: Calories 1652, Carbs 34, Fat 65, Protein 201

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    Today: Rest, carb load and football.

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    Ever since I came off of my last cycle, I've been a little free with the diet. Cheating more than I should. I'm done with that now. Yesterday was my last free-for-all carb loading, junk eating party. I didn't track it because I didn't want to know. Really it was bad. After loading and not tracking up only up 2lbs. That's light for a clean load.

    Weight: 219

    Today's workout back:

    I did very little resting today. I probably rested 10 seconds beyond what weight change took. I got a great pump.

    Hammer strength lat pulls:
    180x20
    220x15
    240x10
    270 2x7

    DB Shrugs:
    3x25 at 95lbs

    Dead lift
    5x5 at 315

    Cable rows:
    (assuming 1 plate is 15lbs)
    150x15 straight back
    180x10 straight back
    210x10 with bend and pull
    240 3x5 with bend and pull
    Last edited by returnofthdragon; 09-26-2011 at 04:47 AM.

  6. #6
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    Todays macros: Calories 2205, Fat 92, Carbs 157, Protein 191

    I'm going to try to cut down some fat before I start my next cycle. I would start now if I had the gear, but I'm hoping to have some soon one way or another. I ate pretty clean today, but ate a few more calories than I wanted.

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    welcome bro. having a log has def helped me out a ton. Keep it up you'll reach ur goal
    on a mission

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    Quote Originally Posted by bigcruz View Post
    welcome bro. having a log has def helped me out a ton. Keep it up you'll reach ur goal
    That's the plan!

    Lifting to cut on cycle for a few weeks + being off cycle for a few months + being lazy in the gym for two months off of cycle = a weaker me!

    Just a note, all my workouts are fasted. I lift in the morning when I get up.

    Chest/ triceps:

    Bench:
    135x10
    225x10
    275x5
    315x4
    335x3
    365x2
    385x2

    Cable kick backs:
    4x10 at 60lbs

    Hammer Strength press:
    230 2x10

    Incline flys:
    75x8
    75x8
    75x8
    75x6 fail

    Dips: very little rest (less than 1 min) after flys or between sets
    10, 10, 8 fail,7 fail

  9. #9
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    I'm starting to hate these forums! All this reading about gear is killing me because I'm off. I stopped looking here much when I hit my last PCT and I see why. Now that I'm looking everyday, I'm dying for some gear!*


    I have some gear on they way. I'm also hoping to get the opportunity to log for a sponsor. If I get the chance, they will get a hell of a log. I'm one fired up mofo right now! *If I don't get to log for them, I'll live. I'll just log with my other gear instead. I like having more purpose though. Damn I'm ready to go!
    Last edited by returnofthdragon; 09-27-2011 at 09:53 AM.

  10. #10
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    hey glad to see your new Journal!

    As far as the gear I'm 50 and on HRT so I get my gear
    Jagbender's battle of the bulge
    The problems we face today are because the people who work for a living are outnumbered by the people who vote for a living

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    good luck bud nice log

  12. #12
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    Quote Originally Posted by bwrag View Post
    good luck bud nice log
    Thanks!

    Today's macros: Calories 1865, Fat 45, Carbs 129, Protein 194

    Great news! I'm going to be logging with some great Evo gear from EK soon! Thanks EK!

  13. #13
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    hell ya should be fun.

  14. #14
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    I may need to try a new gym. I don't know what's going on with mine, but there it looks like spring in there! The placed is packed at 5:30am. I like it because it's the biggest one and is less than 2 miles away. The other one is a little over 4 but I may have to check it out. I'll go going earlier first. Today the crowd really affected my workout. I didn't rest for more than weight change + 10 seconds again today. I didn't have time to stand in line for crap!


    Today, back/bicep (heavy on the biceps because I skipped them last time and everybody was doing back today)

    Front lat pulls
    120x20
    150x15
    180x10
    210x10
    240x10
    240x7

    Single arm preacher curls
    50x10
    50x10
    50x7
    50x7
    50x6

    Seated rows
    150x10
    180x10
    210x10
    240x6 leaning
    240x6 leaning
    255x3 leaning

    Iso curls
    70x10
    70x10
    70x6
    70x6
    70x4

    Hammer curls
    40 2x15 (old injury twinged in my forearm, so I stopped early)

    Straight leg dead lift
    155 3x8

  15. #15
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    I had a cheat meal for breakfast.....and lunch, but being full and too busy at work today kept the calories under control.

    Today's macros: Calories 1,911, carbs 96, fat 53, protein 211.

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