Ch00ch00s first log

Ch00ch00 · Feb 14, 2015

So here we go. I will start off with some stats
age: 36( I will be 37 in 6 days)
Weight: 218
ht: 5' 10"
bf: unknown (I will get it)

This is going to be a 20 week periodization program.The first 8 weeks are going to really be focused on strength (getting those main lifts up) and hyper trophy.I will try to work out 6 days a week unless I feel I need an extra day off. day 1,2,and 3 will be focused on strength and 4,5,and 6 will be lighter and for hyper trophy. I've been at it for a week so I will catch you guys up. Here we go!

sat Feb 7

bench press
225 for 8
245 for 5
265 for 3
incline db
85 for 5
95 for 5
95 for 4
military press
135 for 8
155 for 5
165 for 5
close grip bench press
135 for 8
155 for 6
185 for 5
195 for 5
bicep curls
95 for 8
115 for 5
120 for 5
three sets of abs

Ch00ch00 · Feb 14, 2015

Sun Feb 8

squat
225

10
275

7
305

5
335

5
leg press
250

20
350

20
425

20
495

20
leg curls
70

20
70

20
80

15
3 sets of calves

Ch00ch00 · Feb 14, 2015

Mon Feb 9

I walk to the gym everyday for my warmup and always his a few warm up sets before getting into the workout.

deadlift
225

10
255

5
275

5
305

3
db rows
90

12
100

10
100

10
pulldowns
3 sets of 110

12
pullover machine
85

12
85

12
100

12
3 sets of abs

Ch00ch00 · Feb 14, 2015

Tues Feb 10

shoulder day
db shoulder press
60

15
70

12
70

8
lateral raises
3 sets of drop sets equaling 20 reps
rear delt machine
3 sets of 95

12
upright rows on smith machine
3 sets 95

12
shrugs
225

15
275

10
295

10

Ch00ch00 · Feb 14, 2015

Wednesday Feb 11
Light chest day
I hit each level of the adjustable bench for 2 sets
high incline 2 sets 65

12
incline 2 sets 65

12
low incline 2 sets 60

12
flat 2 sets 60

12
decline 2 sets 60

12
incline flyes 2 sets 40

12
triceps
tricep press downs 3 sets 95

16-20
one arm tricep overhead press 3 sets 30

12

Ch00ch00 · Feb 14, 2015

Thursday Feb 12
light legs
hack squats 3 sets 225

16
leg ext 3 sets 90

16-20
lunges 2 sets 30

12
leg curls 2 sets 90

8
3 sets of calves

Ch00ch00 · Feb 14, 2015

Fri Feb 13
off day

forgot to log that I did biceps on shoulder day.
sorry for the sloppy log so far, I am learning the best ways to do this as I go.

Ch00ch00 · Feb 14, 2015

Ok now we are caught up. Today I am back to heavy bench day.as far as my diet goes I haven't been counting calories but I eat pretty clean and as much as I can.I have been trying out some intermittent fasting where I only eat between certain hours of the day and fast the rest,so I eat almost nonstop during the hours I eat.

week 2 day 1

bench press
225

8
250

5
270

4
incline db
95

7
95

6
100

5
shoulder press
165

7
175

5
180

4
close grip bench
185

8
195

6
200

5
barbell curls
115

8
125

5
125

5
6 sets of abs

Ch00ch00 · Feb 15, 2015

Week 2 day 2
heavy leg day
squats
225

10
296

6
335

5
355

4
leg press
495

20
585

16
655

16
leg curls
100

10
110

8
120

6
3 sets of calf presses

Ch00ch00 · Feb 16, 2015

Week 2 day 3
deadlift day and back
deadlifts
225

8
255

5
305

5
315

4
335

3
barbell rows
205

6
205

6
215

6
pulldowns
120

12
130

12
140

12
pullover machine
100

12
100

12
110

12

Ch00ch00 · Feb 17, 2015

Feb 17
week 2 day 4
feeln a little run down today from lifting hard and heavy,I feel like I need to go slower and lighter today so that's what I will do.

shoulders
db press 60

16
db press 60

14
db press 60

12
lateral raises
3 sets of 30

12
rear delts
90

14
90

13
95

12
upright rows
95

16
105

15
shrugs
295

12
305

12
315

12
biceps
db curls
45

13
45

12
45

8
hammer curls
30

14
35

12
machine preacher curls
70

12
50

16
50

16

Ch00ch00 · Feb 19, 2015

Didn't get to log yesterday so here it is.Today is an off day for me.
week 2 day 5 feb 18
decline fb bench
3 sets of 65

12
machine dips
3 sets 100

12
incline db
50

11
40

12
triceps
tri pressdowns
140

16
150

14
machine tri ext
70

14
70

16
standing one arm iso ext
25

10

Ch00ch00 · Feb 22, 2015

Week 3 day 1 this was yesterday's workout
bench press
255

5
275

3
280

2
incline db
95

12
95

8
95

7
db pullover
110

8
110

8
db skull crush
3 sets 35

8
shoulder press
185

6
185

4
185

3
close grip press
185

5
195

5

Ch00ch00 · Feb 22, 2015

Week 3 day 3
legs
squats
225

10
305

10
355

5 felt easy
370

4
375

3
leg press
700

16
720

12
730

12
leg curls
120

9
130

6
130

5
130

4
130

4
3 sets of calves

gwcaton · Feb 22, 2015

Those are all some pretty impressive numbers. Good job !

Ch00ch00 · Feb 27, 2015

Thank you, I have a couple logs to catch up. I be been slackn on getting my logs in.
heavy deadlifts and back
deadlifts
305

5
320

5
340

4
350

4
cable rows
180

6
190

6
200

4
pulldowns
140

12
160

5
160

6
pulloverz
110

16
110

15
110

14

Ch00ch00 · Feb 27, 2015

Shoulder day
db shoulder press
70

12
70

12
cable lateral raises
3 sets 30

12
rear delt machine
3 sets 100

12
barbell shrugs
3 sets 315

12

Ch00ch00 · Feb 27, 2015

Light chest day
decline db press
70

16
70

16
cable crossovers
2 sets 50

12
machine flyes
2 sets 70

12
triceps
puchdowns
100

16
100

16
db skullcrushers
30

12
30

12

Ch00ch00 · Feb 27, 2015

Legs
leg ext
90

16
90

16
hack squats
245

16
245

16
leg curls
90

12
90

12

Ch00ch00 · Feb 27, 2015

End of week 3.
here are some stats
bench press
from:265

3 to 275

3
squats
from:335

5 to 375

3
deadlifts
from:305

3 to 350

4
After gaining about 5 pounds in the first 10 days I have pretty much stayed the same weight but I have noticed a nice increase in leaness and hardness.Ive been getting in about 3500 calories a day.I just want to keep focus on getting my lifts up and putting on some mass for the next 3 weeks then I will change it up a little.

gwcaton · Feb 28, 2015

looking strong !
congrats !

Ch00ch00s first log

Ch00ch00

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gwcaton

Lookin' for abs !

Ch00ch00

Ch00ch00

Ch00ch00

Ch00ch00

Ch00ch00

gwcaton

Lookin' for abs !

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