Workout Log

[YOUR BORING LIFE]

Welcome Gents, this thread is going to serve the purpose of being my electronic workout log, incase my paper one happens to be destroyed in a tragic accident.

11-10-2012

STRENGTH/EXPLOSIVENESS

Dumbbell Snatch

5x40 LB DB
5x50 LB DB
3x60 LB DB
3x70 LB DB
1x80 LB DB - I only got it up with my strong/right arm, which could potentially mean my form and technique could use improving.


Conditioning Circuit:

Front Squat: 8x155 LBs
Dips: 10xBW + 45 LBs
Pullups: 8xBW + 45 LBs
Box Jumps: 5xBW + 40 LBs

3 circuits, 90 seconds rest between circuits.

I did these exercises back-to-back with a 90 second rest between sets. During my rest period between the 2nd and 3rd circuit, I started the 3rd set at the 60 second mark and successfully completed the circuit. Next time I attempt this I am either going to add more weight/reps to the lifts, decrease my rest time during the whole thing, or attempt the circuit four times.


Core:

Turkish Get-ups x3 per side w/ 35 LB DB
Planks @ BW+45 LB plate on my back x 60 seconds x 2
30 Full sit ups

Stretch


Stats:

5'9
150 LBs
7% Bodyfat

Goal:

Cleanly bulk up to 170 LBs.

 

[JohnChops]

Good luck man . Leanly bulking up to 170 is going to take some time so make sure you go slow and control your diet! Eat only 200-300 over your maitenece . Slow lean bulk will take longer but its worth it in the summer when your not having to kill your fat that you gained with going 500+ over matience .

 

[YOUR BORING LIFE]

Thanks for the input dude.

Controlling my diet is the hardest part, i'm already sick of grilled chicken breasts + broccoli as the staple of my diet! I have lots of time to do the bulk though; I want to compete in amateur MMA after I get out of the military, so I plan on slowly adding muscle until I hit 170 so I can make the cut down to 155 when it comes time to fight. I still have two years left on my contract, so unless I die or get severely injured I am confident I will reach my goal.

 

[YOUR BORING LIFE]

11-11-2012

Overhead Barbell Press:

10 x Bar
10 x 65 lbs
6 x 95 lbs
5 x 115 lbs
5 x 125 lbs
3 x 135 lbs


Hammer Strength Incline Machine Press:

15 x 98 lbs
10 x 148 lbs
8 x 168 lbs
10 x 188 lbs


Bent Over Barbell Row:

15 x bar
10 x 95 lbs
8 x 135 lbs
5 x 155 lbs


Hammer Strength Row Machine:

15 x 90 lbs
10 x 180 lbs
8 x 230 lbs
5 x 250 lbs

 

[DanZy]

Thanks for the input dude.

Controlling my diet is the hardest part, i'm already sick of grilled chicken breasts + broccoli as the staple of my diet! I have lots of time to do the bulk though; I want to compete in amateur MMA after I get out of the military, so I plan on slowly adding muscle until I hit 170 so I can make the cut down to 155 when it comes time to fight. I still have two years left on my contract, so unless I die or get severely injured I am confident I will reach my goal.

Mate there's no need to be so stupidly strict with your bulk. Hell, I'm cutting (currently sitting at 9/10%) and I sure as hell haven't missed out on great food. http://www.leangains.com read some stuff here, you're making things harder on yourself than need be.

 

[YOUR BORING LIFE]

Royal Flush: I'm getting noticeably stronger and faster, which is actually my primary concern. I figure as long as I eat a good diet with a high amount of protein, i'll slowly put on the pounds over the next couple of years. I don't do a traditional mass gaining body building because I find it a) boring, b) not conducive to my current profession as a Marine infantryman, or beneficial to my hobby - mixed martial arts.


11-14-2012


Deadlift Day!

10x135 lbs
8x185 lbs
5x225 lbs
3x275 lbs
2x315 lbs
2x325 lbs


Leg Curl Machine:

10x50 lbs
10x50 lbs
8x70 lbs
8x70 lbs

Ham Extensions:

8xBW
8x25lbs
8x35 lbs




11-17-2012:


Clean + Press

8xBar
6x65 lbs
3x95 lbs
3x115 lbs
3x135 lbs
2x150 lbs


Circruit:

Front Squat x 8 @ 170 lbs
Dips x 12 @ Bodyweight + 45 LB plate
Pullups x 5 @ Bodyweight + 45 lb plate
Box Jumps x 8
Pylometric Pushups x 5

Repeated three times, with a rest period of 90 seconds between circuits.



Core work:

Decline Situps /w 25 LB plate x 10, sets
Low to High Woodchop 10x 15 lbs, 35 lbs, 60 lbs
Planks /w 45 LB plate on my back for 60 seconds x 2
50 Full Situps

 

[Krueg]

Strong Work!

 

[marmel75]

Program I am running now's base is doing 1 set of 20 squats 3 times a week(have to use machine temporarily because I screwed up my back doing DLs), then I fill it in with two other compound exercises doing 5 x 5's...I am 190 lbs as a reference point...would be doing deadlifts in here as well if not for the injury, probably substituting curls on one day(biceps are weak point for me, so I work them more)

For example last workout:

Sunday:
Bench Press: 225 x 5/215 x 5/205 x 5 x 5 x 5
Bicep Curls(DBs): 40 x 5/45 x 5/50 x 5/55 x 5 x 5
Squats(V-Squat machine): 325 x 20

Tuesday:
Weighted Pullups: BW x 5/BW+25 x 5/BW+35 x 5/BW+45 x 5 x 5
Close Grip Bench Press: 185 x 5/195 x 5/205 x 5 x 5 x 5
Squats(V-Squat Machine): 355 x 20

Thursday:
Trap Shrugs: 315 x 5 x 5 x 5/405 x 5 x 5
Hammer Curls(DB): 40 x 5/45 x 5/50 x 5/55 x 5 x 5
Squats(V-Squat Machine) 375 x 20


This type of workload really drives muscle growth because of the huge hormonal release you are getting not only from doing the heavy compounds , but then adding in 20 squats to end it working your biggest muscle group. Its also great because it only takes about 45 minutes or so, getting you out of there when Testosterone is at its peak...

 

[YOUR BORING LIFE]

Deadlift:

10 x 135 lbs
8 x 185 lbs
5 x 225 lbs
3 x 275 lbs
2 x 315 lbs
1 x 330 lbs
2 x 315 lbs

Leg Curl:

10 x 30 lbs
10 x 50 lbs
10 x 70 lbs

Hip Abductor

20 x 230 lbs for 3 sets

Hypers:

20 x BW
15 x BW + 25 lbs
10 x BW + 45 lbs

 

[YOUR BORING LIFE]

Clean and Press:

8 x Bar
6 x 65 lbs
3 x 95 lbs
3 x 115 lbs
3 x 135 lbs
1 x 150 lbs



Circuit:

20 KB swings
10 Medicine Ball slams

repeated 5 times, no rest between exercises

 

[YOUR BORING LIFE]

Tonight's work out was brutal.


Circuit - completed as fast as possible

40 push presses @ 115 lbs
50 pull ups @ BW + 25 lb plate
50 36 in box jumps
50 Medicine Ball slams


then:

Hack Squat Machine

180 lbs x 20
270 lbs x 20
360 lbs x 20, 30 seconds rest between sets


Core:

50 hanging leg raises
40 knees to chest
30 situps with 25 lb plate
50 russian twists