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Bar_Belle's HARD WORK PAYS OFF Training Log

bar_belle

bar_belle

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Hey there! Bringing my training log IMF for those that call it home. :)
Began August 10th.

Goals for this log

  1. Increase muscle mass
  2. Lower body fat
  3. Increase strength

Tools

  1. Body measurements
  2. Max Press/lift
  3. Visuals

Training Plan
​
Weights 7/days week
Cardio 6/days week
Abs x250 eod.

I'll post my training sessions daily. They will vary little, if at all. They are not for my entertainment. They are for growth and improvement. Lather rinse repeat. Cardio is the same approach. I have 6 different sessions outlined for a designated day. Fridays I have off for cardio. Abs are ad lib.

Starting Stats
​
BODY:
Height: 5'73/4"
Weight: 149
Body Fat: 16.6%

Shoulder Girth (2" below clavicle)
Relaxed: 42"
Flexed: 457/8"
​
Waist: 31.5"
Hip: 38"

MAX PRESS/LIFT:
Bench Press:185 lbs
Squat:225 lbs
Deadlift:205 lbs

My goal is t to decrease BF to 14% wo any loss of weight. Any improvement in the numbers I've listed is a win. Now for the part most folks wanna see...Pictures! Stay tuned. I will post the before pics again. I think I still have some.

Will evaluate progress in early November.
 
Saturday Leg Lovin' (9/27)

Legs

Leg Extensions (Toes Out)
5x15 90 lbs *Up 10 lbs

Bar Squats
1x5 115
1x5 135
1x5 185
1x5 205
1x5 225 (yeah I did)

Leg Extensions (Toes In)
5x15 90lbs *Up 10 lbs

Bar Squats
1x5 225 lbs *Up 20 lbs
6x5 215 *Up 10 lbs
Superset w DB Deadlifts 7x11 35 lbs

Lunge Down and Back on Green Mile

Comments: A friend of mine sent me a message right before I started lifting. He said, "make it hurt." Well timed words. That's what I did. Started w increasing leg extension weight. I'm particular about the exercise. I see folks playing teeter totter on the extension machine. Bodies bobbing up and down looking for leverage. When butt is planted on seat and and I'm not holding on for anything other than balance, quads are worked like a mutha. Funny how isolating for the muscle means work. (I started as bouncer on extensions). I'll be at 90 lbs for a bit. Had the sweet idea of using 225 for my 7 sets of squats...not so much. Not quite there yet. 215 got me a lot of work.

By the way, my traps are my bar pad. I don't wear a weight belt. That's what my locked core is for. Now, when I get 285, I may wear one...bwaaahahahaha 285.... Saturday cardio in a bit...did I mention I'm glad to back on board (pun intended)?

NOTE:I lift for the muscles size I want, not the size that I have...in my mind.
 
Saturday Cardio (9/27)

Pyramid Cardio
Equipment:
Step Bench (elevated)

Basic moves:
Push ups (1 hand on step 1 hand on floor)
Half burpees (hands on end of step)
Scissors

Drill:

  1. Slalom push up R
  2. Slalom push up L
  3. Half Burpees
  4. Run down Green Mile
  5. Scissors
  6. Run bac

Instructions: Inverted pyramid starting at 20 reps on each move down to 1.
On push ups, 1 push up on R then 1 on L = 1. So first round it's like 40 push ups and so on down. Bench is elevated so the dip on push up is deeper. On the flip side the half burpees aren't as hard. The KICK is in the elevated heart rate from doing hard push ups to burpees. Try to catch my breath on jog. It don't happen.

Comments: I took 3+ minutes off my time 46 min. I'm getting better at this
smile.png
This is about the right amount of jogging for me. Anymore and my legs lock up. Tomorrow is Shoulders & Abs & Cardio - Training Trifecta
 
Sunday Shoulders

Abs x250

DB Arnold Press
1x15 30 lbs *Up 5 lbs
2x10 35 *UP 5 lbs
3x5 40 *Up 5 lbs

**Note that at start of log original weights were 20/25/30 lbs

DB Wide Upright Raises
5x11 20 lbs

Military Press
1x5 65 lbs
2x5 95
3x5 115

Wide Grip BB Upright Raise
5x11 65 lbs

DB RAM Press
5x11 15 lbs

High Pulls (Short Pull)
5x11 80 lbs

Comments: I had only one day of shoulders instead of 2 last week, so I think that allowed me to go heavy on Arnold Presses today. Great morning lift.
smile.png


NOTE: Keeping going just past, "I've got to stop." A few beats beyond, "No more." Because at the moment my muscles say they just can't, is the moment the body decides, "It's time to get bigger."
 
Sunday Cardio

Bike Tabata
60 min
​
So this is how it went:

TABATAs 1 thru 12

  1. 20 sec high
  2. 10 sec rest
  3. 20 sec high
  4. 10 sec rest
  5. 20 sec high
  6. 10 sec rest
  7. 20 sec high
  8. 10 sec rest
  9. 1:15 break >> 25 presses 2 pps


Comments:OUCHEEE!! Legs weren't excited about pushing around more heavy sh**. I done good on leg day Saturday. Reduced weight on this cardio back to 2 pps. Hurt just fine. Last 2 sets I used 1 pps. Something happened on round 9. Felt a sore upper left quad pull/sting in a deeper way that was about to the cross the line...This is just cardio, so I brought the weight down. Conservative finish. I'm thinking ahead to Wednesday heavy legs. Easy does it. Short term risks can affect long term success. No upside to pushing at this time.
no1.gif

​
 
Monday Chestification

Flat bench flys
5x11 25 lbs

Flat bench press
1x5 95 lbs
1x5 115
1x5 135
1x5 155
3x5 185

incline bar press
1x11 135 lbs
4x11 115

incline DB turns
5x11 30 lbs

incline DB center press
5x11 35 lbs

Comments: Worked hard but I didn't have the strength of last Monday. Feel like taking a nap already. I'll go to bed earlier see if that helps. Also to remember that this is week 8 of intense training. Maybe of benefit to not push to make heavier weights happen. Recovery needed? I'll ask my sensei.

NOTE: Obsessed is the word the average person uses to describe the elite athlete.
 
;)

I'm 4 minutes late.

Sent from The Mothership
 
Monday Back Cardio

Cardio Back (Supersets w no breaks)
(6 sets of 16 reps superset w 6 flys)

Seated Row -100 lbs
Rear High Pulls - 50 lbs
Straight Arm Pulldowns - 60 lbs
Overhead Lat Pulldown 85 lbs
Underhand Lat Pulldown 100 lbs
DB for superset 20 lbs

​

Comments: To' it up!! See, well, see, uh, last week when I didn't post Back Cardio I dialed it back to lighter weights. I was ti-red. No OOMPH. Today my ambition was to tear it up, again. Felt like my back was standing on top of itself during the session. Still does 2 hours later
smile.png
Oh, yeah, and tomorrow is actual Back Day. Hide and watch. ​
 
I'm like an hour late... ROID dominates!

bar belle continues to slice and dice!
 
Tuesday Big Back

ABs x250

Chin ups x35

Underhand Bar Rows
1x5 95 lbs
1x5 105
1x5 115
3x5 135

DB Back Flys (head on bench)
5x11 20 lbs *added pause

Underhand Lat Pulldowns
5x11 130 lbs *new working weight

Straight Arm Pulldowns
5x11 40 lbs (against pad - tricep station)

Perfect Push-ups x35 *perfect to 35

Comments: Nailed it this morning. Felt strong. Able. Used band on chin ups when I would normally have to stop to recover. More full ROM. I like doing chin ups from a dead hang. No swinging, kicking, or short stroking. Going for a big back, gotta make my body believe it has to have one.

NOTE: To succeed, I must become comfortable with being uncomfortable.
 
Am I late? Hey great work Belle!
 
Tuesday Bike Cardio

Cardio Bike Tabata
49:35 Minutes - 10 Cycles
Leg Press x25 1/2 pps on 1:15 min breaks bw Tabatas
Tabata 1-6 2pps
Tabata 7-9 1pps

​
Comments: Left upper quad irritable again. Reduced weight. Going to roll it out tonight. Gots me a micro tear. So difficult for me to put the brakes on anything... I've got 2 speeds - 1) ON & 2) Denial of ON. I guess you'd say I don't have brakes. I reverse my jet engines to slow down...remember the old days before planes had braking systems? So bad ass to hear the roar of the engines as they were thrown into reverse. SUCH POWER!! Even as young one, I had the hunger for strength.​
image.php

​
 
bar_belle said:
Comments: Nailed it this morning. Felt strong. Able. Used band on chin ups when I would normally have to stop to recover. More full ROM. I like doing chin ups from a dead hang. No swinging, kicking, or short stroking. Going for a big back, gotta make my body believe it has to have one.

NOTE: To succeed, I must become comfortable with being uncomfortable.
Click to expand...

Pure Poetry.
No Limits!
 
Wednesday Legs

Leg Press 3 pps
3x11

Leg Extensions
5x25 80 lbs

Bar Squats
1x5 95 lbs
1x5 115
1x5 135
1x5 185
3x5 205

Elevated Straight Leg Deadlifts
5x11 115 lbs

Leg Press(sled 167lbs)
1x5 4 pps
1x5 5
3x5 6

Lunge down and back GREEN MILE

Comments: Pushed through. Figured out left hip flexor strained. Squats were unpleasant. Didn't do my heaviest of heavy. NSAIDs, stretching, and some gentle rolling out for now. Growth will come. Rocked deadlifts. May go up on those ;)

NOTE: It does not matter how slow you go as long as you do not stop. ~ Confucius
 
Great work! Ow hip flexor strain is no fun! Nice you pushed through the strain.
 
Moving some solid weight. Nice work.

IN
 
Wednesday Cardio

Cardio Shoulders - Walking 8s 8 Reps/8 Push-ups​
Walking Shoulder Press - 8 lbs
Lateral Raises - 8s
Walking Shoulder Press - 8s
Lateral Raises - 8s
​
Walking Shoulder Press - 8s
​

Comments: Man this was harder than I thought. Trainer said to use 8s instead of 12s/10s. Seemed easy enough. Took just as long. Worked just as hard. Sensei said its because I was more precise in execution. Push ups were rough. Successful, though.​
 
Thursday Shoulders Day 2

Abs x250

DB Lateral Raises (tips down)
5x11 15lbs

Military Press
1x5 65 lbs
2x5 95
3x5 115

Wide Bar Upright Raise
5x11 65 lbs

DB Front Raises
5x11 15 lbs

Face Pulls
5x11 80 lbs (Long pulls)

Comments: Solid shoulders. I'm feeling a little under the weather today.

NOTE: Persistence gets you there. Consistence keeps you there.​
 
Fyi - not feeling well. Will post as soon as I'm back at it.
 
Friday Arms - Woohoo!

Diamond push ups x35

Bar Curls
1x25 45lbs
1x20 55
1x15 65
4x11 75

Tricep rope push downs
5x15 80lbs
superset DB Skullcrushers 5x15 15lbs

DB Bicep Curls (full turn)
6x11 20 lbs

Tricep bar push downs
5x15 80lbs
superset DB Skullcrushers 5x15 15lbs

Bicep Hammer Curls
5x21 15 lbs

Comments: Sooooo happy to not miss a day of lifting!! I did miss Thursday cardio (the beloved lunge/squat) but given my hip flexor tenderness, it may have been a good thing. Feel right as rain. Stomach bugs are no fun, but luckily short lasting. A note on training, on diamond push ups I made it to 25 before breaking. I feel quite large in the arms now. I stare. :p Looking forward to power legs tomorrow.

NOTE: We are what we repeatedly do. Excellence, therefore, is not an act but a habit. ? Aristotle
 
Love leg day! But it was cut short...mid heavy squat, left quad curled up in a ball. Brought me to the floor. Icing now. DAMMIT!
 
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