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Peeps' Log12994

Peepss private msg quote post Address this user
Hey guys, after some research on the forum and some much appreciated help from the experts, it's time to start a log.

The routine I'll be following is a push/pull/legs taking days off as I need to. I may add extra arm work on random days if I feel up to it.

I will try to log every workout aswell as food and diet description. Here are some current photos I'm my physique.







Today's workout: (kg's)

Back/biceps

DB row 10kgx15,15kgx12,17.5kgx10x3,20kgx9,17.5kgx12
--alternating with--
Chin ups
5rx3,4rx1

Smith machine shrugs 50kgx12x3
--alternating with--
Ez bar curls 28kgx12,10,9,8

DB curls 10kgx15,12.5kgx10,15kgx8,12.5kgx12

Cable row 2x10
Straight arm pulldown 2x12.
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Frostshock private msg quote post Address this user
Welcome man, in for the log
Post 2 IP   flag post
simply_michael private msg quote post Address this user
welcome man and do ur thing !! a lot of real knowledgeable people here welcome

don't know how long been lifting but a lot of people do

http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html

for what its worth but if u do anything consistent it works and push hard .. remember weights don't give a F so neither should u ..train hard eat clean and well sometimes piss dirty

remember consistency is the best supplement
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Trev182 private msg quote post Address this user
Are you following a set ppl routine?
Post 4 IP   flag post
Peepss private msg quote post Address this user
@Frostshock thanks heaps man I'll be sure to update on a regular basis.

@simply_michael I appreciate your support, thanks very much. As for routine I have come across the one you posted above ^^ I may have to try it after I run PPL for awhile.

@Trev182 not following anything specific. I usually just make sure I focus each workout around compound exercises and apply progressive overload when I can.
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Peepss private msg quote post Address this user
Today's lunch. I know it doesn't look too appetising but it tastes great and has good macros.

2x cans of sweet chilli tuna
100g (uncooked) pasta
0.5x serving of shredded cheese


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kickinchicken private msg quote post Address this user
Quote:
Originally Posted by Peepss
Today's lunch. I know it doesn't look too appetising but it tastes great and has good macros.

2x cans of sweet chilli tuna
100g (uncooked) pasta
0.5x serving of shredded cheese



Sounds perfect
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Peepss private msg quote post Address this user
@kickinchicken soo simple too

Chest/delts/triceps

1.Smith shoulder press
10kgx15
39kgx8
39kgx7
39kgx6
39kgx6

2.Low incline db press
22.5kgx10
27.5kgx8
30kgx6
30kgx6
-Drop set-
20kgx12
x4 (Rest-pause)

3.Foward leaning dips
3x10 BW (Will start adding weight on these next W.O)

4.Overhead rope extensions
3x10

5.Rope pressdowns
3x10 followed by alot of rest-pause sets

6.Db side lat raises
7.5kgx10
10kgx8
10kgx8
7.5kgx8
x3 (Rest-pause)

7.Cable flys
4x10-12

Ripper workout! felt great had nice pump in triceps and cable fly's finished off chest. Usually i start with db incline press followed by shoulder press but i want to bring my shoulders up so im making shoulder press first. My strength didn't seem to suffer anyway which was good.
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Peepss private msg quote post Address this user
Rest/cardio

10min treadmill (1min walk,1min run..)
10min Stationary bike.
Post 9 IP   flag post
Peepss private msg quote post Address this user
A cheeky afternoon snack. Roast chicken roll with a hint of gravy. I better do some extra cardio lol.


Post 10 IP   flag post
Peepss private msg quote post Address this user
So guys below is a draft of what I've come up with, criticism is welcome and 'exercise/exercise' simply means I'll be rotating those two exercises each workout.

Before you go ahead and bash on me for not doing squats and deadlifts, as of late I have had a lower back problem causing it to flare up and hinder my recovery abilities. I find I can recover much better when I don't perform these two exercises and my back doesn't swell up.

Chest/Shoulders/Triceps
1. Smith Machine Shoulder Press/DB shoulder press (4 sets x 8)
2. Low Incline DB Bench Press/low incline bb bench (3 sets x 10-6)
3. Weighted Dips (3 sets x 10)
4. Overhead Rope Extensions/skullcrushers (4 sets x 10-12)
4. Side Delt DB(3 sets x 8-10)
5. V-Bar Cable Pressdowns/overhead DB press(4 sets x 10-12)
5. Cable Chest Flys (3 sets x 12)

Back/Bicep/Traps
1. Weighted Chinups (4 sets x 10)
2. BB Row/DB row (4 sets x 10)
3. Wide Grip Lat Pulldowns (4 sets x 12-8)
3. Shrugs (4 sets x 10)
4. DB Curls/Ezy bar curls (4 sets 8-10)
4. Lying Rear Delt DB Raises (3 sets x 12)
5. Preacher Curl (3 sets x 12)
5. Straight arm pulldown (3 sets x 12)

Quads/Hamstrings/Calves
1. Leg Press (6 sets x 10)
2. Walking Lunges (3 rounds)
3. Calf Raises (3 sets x 12)
4. Leg Extensions (3 sets x 12-8)
4. Seated Leg Curls (3 sets x 10)
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Peepss private msg quote post Address this user
Ok, so much for doing the routine above, this week has been a shambles. I can't stick to a routine because of my fear of better programs im missing out on. I don't know what to do, though im making it too the gym consistently.

Today's workout
Chest/Back

Incline Db press
12.5kgx20 W.U
12.5kgx10 W.U
17.5kgx10
22.5kgx10
25kgx8
30kgx8
30kgx8
15kgx10 (Super slow and controlled)

Dips (foward leaning)
BWx12
BWx12
BWx10
BWx9

WG Lat Pull down
45kgx12
50kgx10
50kgx10
50kgx9
45kgx10 (f)

Chest supported db rows
12.5kgx12
15kgx12
15kgx12
17.5kgx12
17.5kgx12

Db curl
15kgx10
15kgx10
17.5kgx8
17.5kgx6
-drop sets-
15kgxamap
12.5kgxamap
10kgxamap

So as you can see, all over the place but still a good workout, just need to get something in concrete. I think what the problem is i love PPL but am struggling with 6 days per week.
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The Dark
Knight
eknight private msg quote post Address this user
Pick a routine. Stay with it- UNCHANGED (no substitutions)- for 8 weeks. The "better" program you may be missing is the one you're on if you're not consistent. You can't confuse your muscles. You can't trick them into growth. What you can do is interrupt recruitment of motor units (and, thus, growth) by constantly changing.

Edit to add- if you run your above routine, I'd revisit the leg day, which is significantly unbalanced. -3X
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IrishGymSheep private msg quote post Address this user
What has your back problem been diagnosed as?
Post 14 IP   flag post
Peepss private msg quote post Address this user
@eknight thanks

@IrishGymSheep My back and neck are out of alignment, the problem i have been having is the day after doing squats or deads i get 'giddy' and feel very fatigued. (Not just muscle soreness, but like overall 'run down'.
Post 15 IP   flag post
Peepss private msg quote post Address this user
Fullbody.

Squats
20kgx20
40kgx10
60kgx3
70kgx5
70kgx5
70kgx5

Squats today weren't great, I haven't felt good about them fir awhile now, I'll upload a vid so hopefully someone can critique. I get lower back pain too.

Flat bench
50kgx10
60kgx10
70kgx8
75kgx6

Bench has fallen off the wheels a bit too due to not doing it for a few months, but I'm happy with form and good contraction.

Pull ups
Bwx5
Bwx4
Bwx4

These I suck on never do them but should. One of the main exercises I really want to improve on.
Usually I would of added in rows too, but still had back stiffness from the high volume back workout a couple of days ago.

Behind neck press
24kgx10
24kgx10
24kgx10

Started light as I haven't done these before.

DB curls
17.5kgx8
17.5kgx6
15kgx8
Drop set->
12.5kgx8
10kgxburnout

Face pulls
2x12

Added these because of lagging rear delts.

Obviously I will tweak this routine to hit hams etc. but will be focusing on compounds.
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Peepss private msg quote post Address this user
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leanr0x private msg quote post Address this user
hey where are you from?



i think you go a little bit too far down...your lower back starts rounding on the deepest point, you can see if you pause the vid ;-)
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Peepss private msg quote post Address this user
@leanr0x hey, thanks for the input, I've been getting lower back pain so maybe I am. I'm from Australia.
Post 19 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
Would also drop behind the neck presses. They're a train wreck on your shoulders. Have you watched the shoulder vid I made? It will explain why. -3X
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Peepss private msg quote post Address this user
@eknight ok I'll watch now, thanks. Also is my squat form ok? What can I improve? Gotta get rod of this lower back pain.
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WinnersNeverQuit private msg quote post Address this user
Your heels are coming off the floor, bearing in mind that's where all of your drive comes from that's a pretty major flaw
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WinnersNeverQuit private msg quote post Address this user
also your lower back rounds, you need to work on your flexibility
Post 23 IP   flag post
Peepss private msg quote post Address this user
@WinnersNeverQuit I seem to lose balance and lean forward meaning I transfer the weight onto my toes rather then heals. What exercises should I do for flexibility? Thanks for input.
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The Dark
Knight
eknight private msg quote post Address this user
@Peepss I can't see the vid on my iPhone.

Edit- OK watched the vid. You're looking down for most of your squats. Head up. If you were my client I would advise you to start box squatting to get use to sitting back and down. Correctly done, a squat should be a movement in which your center of gravity is lowered and moved posteriorly, so your base is stable and you never lean forward, nor have your heels come up. -3X
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Peepss private msg quote post Address this user
13/01/14

Front Squats
25kgx8
40kgx6
60kgx5
60kgx5
60kgx5

Haven't done these before so went light felt pretty good, hit the quads nice and was not as harsh on the lower back.

Flat bench
40kgx10
60kgx6
75kgx8
75kgx6
75kgx6
60kgx8

Progressing good on this at the moment.

Pull ups
Bwx5
Bwx4
Bwx4

Just can't progress on these, anyone got any ideas?

BB rows
40kgx10
50kgx10
50kgx10
50kgx10

Db Press
17.5kgx8
20kgx8
20kgx8

Db curls
5x6-8 (with drop-sets)

--Alternating with--

Tricep extension
3x10

Face pulls
2x12
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Frostshock private msg quote post Address this user
Quote:
Originally Posted by WinnersNeverQuit
Your heels are coming off the floor, bearing in mind that\'s where all of your drive comes from that\'s a pretty major flaw


May want to try curling your toes with a light weight or no weight at all at first. Set up a bench or box behind you. Helping your form also may be a matter of widening your stance a bit or pointing your toes outward.

Here's some flexibility stuffs
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Peepss private msg quote post Address this user
@Frostshock thanks heaps bro, really helpful stuff, appreciate it.
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340764 28 28
destitute