Skels Journal

[skel1977]

I thought i already started a journal here. Yet I can not find it. I hope this is not a repost. Glad i saved it on a text doc though

I figured I should start keeping a journal somewhere to track my progress or non progress. I weighed in at 180 lbs of fat. After losing the weight and hitting 150 I decided to enter the dragon(gym)
I lost my weight through diet and p90x over 4 or 5 months.
Met at 150 currently

http://i217.photobucket.com/albums/cc67/Skel1978/20130612_073133_zps52611245.jpg

First week in the gym. I have no idea what to expect but im excited to get started. Payed for a year of gym membership.
No idea what my threshold for weight will be so I will be experimenting with weight the first few weeks as well as learning the correct movements. Im sure my weight threshold will be weak compared to most since i have never done it.
Day 1
-------
Back and shoulders
Tuesday june 11th
Early morning, 5am start
No breakfast
White flood(buddy gave me a weeks supply to see if i like it)

Barbell Rows
10-95
12-95
10-95
10-95
10-95

Standing Military Press behind shoulder
12-65
10-65
7-65
7-65

Hammer Grip Pullups

8
5

Dumbell Fly

12-15
12-15
12-15

Need to eat. Ran out of energy halfway through pullups. RAn out of time as well. Had to leave for work
-------------------------------------------


Day 2
Legs
6/12 Wednesday
Early start again. 5am. Ate oats for breakfast
White flood

Squat
12 95
12 105
12 115
10 120

Leg Extensions
10 40
10 40
10 40
8 50

Leg Press
12 210
12 230

Deadlifts
12 115
10 125
8 125

Ran out of energy again. Need to eat more than just oats. Felt like puking after workout. Again ran out of time, had to leave for work.
Taking day 3(thursday)off so i can hit the gym friday, saturday, and sunday.

 

[skel1977]

Weight 152-155 pounds. Up 2 to 5 pounds.

6/14
Chest/bicep
First week on chest bicep. Will be going light weight to find out my weight thresdhold and adjusting next week



Bench press
10 135
8 125
7 125
5 125

Standing dumbell curls
8 25
9 25
8 25
8 25


Machine Flies
12 90
9 90
10 90
10 90

EZ Bar Curls
6 50
12 40
6 50
15 40


Dips
12 Setting 7
12 Setting 6
12 setting 5
9 Setting 4


Hammer Curls
9 25
6 25
6 25

Machine bench incline

12 90
8 110
7 110
5 120








Weight 152 pounds(up 2lbs)

Saturday 6/15
Legs

Squats

10-115
10-125
10-135
8-145
up 25 pounds from last week



Leg extensions(hammer strength)
10 40
10 50
10 50
8 60
Up 10 pounds from last week




Leg Press

10 230
10 250
10 260
Up 20 pounds and 1 set from last week




Deadlifts(skipped due to no power rack available, will do them on back day)





Leg Curl machine(added this exercise this week)
10 133
8 152
10 152



Sprained wrist or hand doing hammer curls

 

[skel1977]

6/17 Monday

Back/shoulders

Seated Machine rows

12 110
8 130
8 130
8 130


Lat pull down machine

12 150 Wide grip
8 170 Wide grip
10 150 Hammer grip
10 150 Hammer grip

Hammer strength Military press
12 130
8 150
7 150
8 150


Smith Machine Barbell Rows

12 95
11 115
11 115

Deadlift

12 115
10 135
10 135

 

[skel1977]

Wednesday 6/19
Early morning workout 5am
Chest.bicep


Bench Press Smith machine

12 135
8 155
8 155
8 155
6 160


Machine flies

12 90
8 90
8 90


Ez bar standing curls
6 50
5 50



Standing bar curls

12 40
10 50
10 50
12 40


Dips(up from last week)
12 4
12 4
12 4


Hammer curls

11 22.5
9 25
8 22.5




Machine Bench Incline

12 110
9 120
9 120
5 130(up 10lbs from last time)

 

[skel1977]

All in all pretty terrible workout

6/22

Legs

Squat
10 135
8 145
8 145
8 135

Leg Extension machine
12 50
10 60
10 60
8 70(up 10)


Leg press

10 250
10 260

 

[skel1977]

6/23

Back shoulders

Seated Machine rows

12 110
8 130
8 130
8 130
Up from 95 to 130


Lat Pull down machine

12 130
12 150
9 170
Up 20 pounds


Hammer strength miltiary press

12 110
10 130
7 140
6 140
10 110


Smith machine barbell row

12 135
12 135
10 145
10 135

Hammer smith row machine

10 140
10 140
8 140

 

[skel1977]

Bench Press smith machine

8 145
8 145
8 155
4 155


Machine flies

7 105
11 90
8 90
12 75



Dips
12 Unassisted
12 Unassisted
12 Unassisted


Hammer Curls

10 22.5
9 25
9 25


Machine Bench Incline

12 130
12 130
8 140
8 130


Scott curls with straitbar

12 40
12 40
9 50
9 50


Incline Bench smith machine

7 135
6 135
5 135


Cyex Curl machine, scott style

8 4 setting
8 4 setting
8 4 setting

 

[skel1977]

6/26
Legs abs

Squats

12 135
10 145
8 155
8 155
(up 155 from 145)


Leg Extensions

10 60
10 60
6 70
6 60


Leg Press

12 230
10 250
10 250


Leg curl

12 152
12 152
10 152

Crunch Machine

6 50
6 50


Decline situps weighted

12 with 10lb plate
12 with 12.5lb plate
12 with 12.5 plate

Ab dips
12 with 35lb plate
12 with 40lb plate

 

[theCaptn']

What are you eating champ?

 

[cdan19]

^^^^^^ I'm curious just like theCapn' here, are you eating to support growth? Def Nice job skel, for never lifting before your on your way to some nice changes. 30lbs cut before enterig the gym too, well done.

 

[skel1977]

I dont have any meals planned if that is what you are asking although I think i should start doing that. Im stuck around 155 right now. I cut out all fast foods but still eat some processed foods such as pasta.

Mainly my meals are

My main consumption is chicken, ground beef and steak and atleast one protein shake a day. I eat lots of peanut butter.

My PWO meal is usually some type of meat and spicey potoates. I also eat a bit of turkey in bread a few times a week.

My shake is about 1k calories. Milk, muscle milk, bananana, handful of oats, scoop of peanut butter, water to make it less thick.

My weekends are my cheat days where i can eat anything i want(no fast food) including pizza

 

[skel1977]

Just had one of my friends reach out to me. He has been keeping track of my progress and is a certified charles poliquin trainer. He said it looks like im serious so if i want to come by saturday night he will take all my measurements, consult with me, talk about nutrients and we can figure out my daily meal plans. Its kind of unexpected because he is usually kind of a cock.

 

[theCaptn']

Lol. A proper nutrition plan will get you on track. It's the most important part.

 

[skel1977]

Professionally measured. 20.4% body fat at 154lbs. 122lbs of lean mass. According to his chart my calves are my problem area. He said something about hormonal balance. Ill have to ask him to clarify.

Hit Europa in CT today. Branch Warren competed. Damn hes huge.
Got tons of samples at Europa. Will be trying them out. Picked up a container of Nutriforce PreWod for 20 bucks. Used it this morning Its ok. Got a whole bunch of C4 sample packs. Heard great things about it. Cant wait to try it

Finishing off my tub of muscle milk and then switching to a better protein.

 

[skel1977]

Sunday 6/30

Chest and Bicep. Using same weights mostly but slowing down tempo. 1 second up 3 seconds on negative.

Smith Bench

7 155
4 155
7 135

STanding dumbell curls

10 25
8 25
6 22.5



Machine flies

12 90
7 105
10 90


Dips
3 sets of 12 unassisted. Need to add weight next time. These have become to easy


Smith incline bench

7 135
6 140
7 145
8 135


Scott curls with straight bar

12 40
10 50
10 50
12 40


Standing straightbar reverse curls

10 40
10 30
12 30

Cybex curl machine, scott style

9 setting 4
6 setting 5
8 setting 4

Next week no smith machine except for incline maybe

 

[skel1977]

July 2nd
legs/abs

Realized by watching others that my squat form sucked. I was doing half squats. So i dropped weight so i could do ass to grass

Squat
10 115
10 115
9 115

8 145 smith machine
8 150 smith machine


Leg extensions machine

10 60
10 60
8 70
7 70
Up 10 lbs

Leg press
12 250
12 270
12 280
Up 20 lbs

Leg curls machine
12 152
12 152
8 167(up)


Calf riase(first time doing these ever)
15 45
15 55
15 65


Decline weighted situps

15 10lbs
15 15llbs
12 17.5lbs
8 25lb plate

 

[skel1977]

7/6
Chest Bicep

Bench Press Smith Machine
10 155
7 160
7 155
7 150
7 145




Machine Flies

12 90
8 105
10 90
10 90



Dips

12 10lb plate First week weighted
10 10lb plate
8 10lb plate


Hammer Curls

12 25 Up 2.5lbs
10 25
8 25
10 20


Scott Curls

10 40lbs ez bar
10 40lbs ez bar
8 45lbs ez bar
8 45lbs ez bar



Incline Bench Smith Machine

7 135
6 140 Up 5lbs
7 145 Up 10lbs
8 135



Cybex scott cable curls

10 4
6 5
Set?


Standing Straightbar reverse curls

10 40
10 40
10 40
10 30

 

[skel1977]

7/8
Legs/abs


Squats free weight

10 135
6 145
4 145
6 135 smith machine


Leg extension machine

12 60
8 70 up 10lbs
8 70
8 70


Leg press

12 250
12 270
12 270 up 10lbs


Leg Curls machine

12 152
12 152
8 167


Calf raise

15 70
16 65
17 65


Decline Situps weighted

20 10lbs
12 25lbs Up from last week
10 25lbs
10 25lbs


Ab dips, both sides

15 45lbs
15 45lbs

 

[skel1977]

Back and shoulders
Wound up doing 6 sets of some exercies. As a result im still sore when normally i would not be.
7/10

Hammer grip pullups, Did these last ran out of steam i guess

8
6
4


Overhead press smith

12 115
10 125
3.5 135
9 1 25
10 125
10 115


Lat pull down machine

10 170
8 190
10 170
12 130


Barbell rows smith(reverse grip)

12 135
12 145
8 150(up 5)
8 145
8 135



Hammer smith rows

12 130
11 150(up 10)
10 150
10 130



Dumbell front lat raise

10 17.5
10 20(up 2.5)
10 20
10 20

 

[skel1977]

Alright I changed my split this week. On a new program. Had a Charlies poliquin certified trainer, train with me this week. My buddy sean. He helped me on form mostly. Good stuff.

Anyhow my new split is back/bicep, legs/abs, chest/shoulder/tri.KJust makes more sense to me. Hypertrophy routines still but with only 1 minute rest intervals in between sets. This is to help me cut a bit. Im sure my weight on the bar will need to be adjusted because of less rest in between sets.

Also I may take on a training partner. Knows less than me but I do need a spotter other than mr smith machine

Chest bicep. Was the last day of my old routine. I skipped biceps since i knew id be doing them the following day. Just did chest and 2 tricep exercises.

Bench Press smith, super slow tempo

10 155
5 175
6 165
7 165
6 155

Dips. Moved from assisted machine to the real dip bar. Much harder because even though i was not using assisted weight i was resting my feet on the assist bar.

7
10
10
7


Tricep extensions

10 35
10 30
8 40
8 40

Cable pushdowns

12 7(cable weight setting)
10 8
10 8
10 8
10 9


Cable crossovers
10 4
8 4
8 4


Bench incline smith

4 155
6 135
8 135

Bench dumbell

8 30
8 35
8 35

 

[skel1977]

Lost my log on accident for my new routine

Back and bicep SAturday 7 /13

Off the top of my head



Deadlifts

10 135
10 155
10 155
10 155


Scott curls with straight bar
4 sets of 40lbs

Hammer grip pullups 3 sets

Lat pulldown cables

Hammer curls 25 pound 4 or 5 sets

Cybex curl machines 3 sets heavy weight around 5 or 6 reps

Hammer strength row machine 4 or 5 sets

Reverse curls 40lbs straight bar 4 sets

 

[skel1977]

^shrugs

 

[skel1977]

7/16

Legs/abs

Squats
Dropped weight off the bar. Legs are in pain

4 135
10 115
9 115
4 115


Leg extensions

12 60
9 70
10 60
8 60


Leg press

10 270
12 270
10 290

Leg curls

None

Calf raise-standing smith machine

115 15
135 15
135 15
135 15

Decline weighted situps

10 25lbs plate
10 25
10 25

Ab dips

15 45
15 40

 

[skel1977]

7/17

Chest/tri/shoulder

Dumbell Bench press
10 40
10 40
10 45
9 45
10 45

Incline Press smith machine

8 145
9 135
8 135
6 135

Flies Machine

10 75
8 90
8 90

Cable crossovers low

10 5
10 5
8 5


Side lat raise

10 20
10 20
9 20



Lying tricep extension

10 30straight bar
10 30sb
10 30sb

Dips

8
10
10


Cable Pushdown

12 8
12 9
10 9


Overhead Press hammer strength

10 90 warmup
10 140
6 140
10 110
7 110

 

[skel1977]

7/19
back/bicep

Deadlift

10 135
10 155
8 165
8 165


Pullups at end of workout

7 5assist
7 5 assist


Lat pulldowns

12 8
8 9
9 9

Rows Hammer strength

12 140
8 160
8 160
10 140

Shrugs on hammer strength squat machine

15 90
15 100
15 100


Hammer curl

11 25
10 25
7 30 (up 5)
7 30
10 20 super slow set


Scott curls straight bar

7 40
7 35
5 35
8 35 standing


Cable curl(slow tempo)

10 4
10 4
6 5
7 4


Reverse curls

8 40
8 40st
9 50

 

[skel1977]

7/21
Chest shoulder tri

Barbell bench press

10 115
10 135
5 145
8 145 smith
8 135st


Incline Bench bar

6 135
5 135
6 135


Flies machine'

12 90
9 105
10 105


Cable crossover, none


Overhead Press HS

9 140
5 140
9 110
8 110


Side lateral raise

10 20
9 17.5
8 17.5


Ticep extension

10 30
10 40
10 40


Dips

9
9
8
8



Cable pusshdown and overhead push

10 6
10 5
6 6
10 4

 

[skel1977]

7/22

Light legs day

Leg extension

10 60
10 60
10 60
10 60

Leg press

10 2740
12 270
12 270

Leg curls HS

8 35
8 35
8 35

Standing calf raise smith

135 15
145 17
155 17

 

[skel1977]

Back bicep

7/24
Working around side injury for the last 5 days

Deadlifts

10 135
10 155
8 165
9 135

Chinups assisted machine at end of workout

6 4
6 4
6 4
10 4
7 4
6 4

Lat pulldown

12 8
10 9
10 9
8 9


Rows Hammer strength
12 140
10 160(up 20)
8 160
8 160

Shrugs did not complete


Hammer curls

12 25
10 30(up 5)
9 30
9 30
6 35


Scott curls with straight bar

12 40
11 40
10 40
12 40 standing

Cable curl

10 4
5 5
5 5
7 4


Reverse curls did not complete

 

[skel1977]

Legs and no abs, still working through injury

Squats

7 135
5 155
5 155
5 155
5 165

Leg Extension

10 60
11 70
8 80
8 80


Leg press unable to do due to injury

Leg curls
10 35
8 45
8 45
8 45


Calf raise sitting

20 70
20 75
20 75
15 80


Smith machine lunges

10 65
10 90
10 100


Smith calf raises standing

15 135
12 160
12 160

 

[skel1977]

back biceps 7/29

I was injured with a pulled muscle in my back. Needless to say i worked out through the pain but could not complete everything

Deadlift

10 135
10 135


Chinups
10
10
10


Lat pulldown cable

12 9
9 10
8 10
9 9


Rows hammer strength
10 160
10 160
10 160
set 4?

Shrugs no

Hammer curls

11 30
11 30
11 30
10 30


Scott curls with straight bar

10 50(up from 40)
10 50
9 50