A Lurker Logs...

Tenzo

Tenzo

Tenzo

Associate
Joined
23 Jan 2012
Posts
1,321
As I posted in the gym rats thread, I have been lurking for a while and decided to pipe up in a couple of threads.

I now think it would be good to post a log, really to track my progress more efficiently but also for advice and feedback.

I've been lifting on and off since June last year, but since the Jan 2013 I've really started to focus more on my routine and diet. I am quite heavily limited by both time and equipment at the moment, as I tend to do my workouts in about 45 mins over lunch in the gym at work. Equipment wise, the max for the bar is 105kg and dumbells 35kg - though they have put in for more weights (hopefully 25kgx2 and 20kgx2 olympic plates). Failing that, I will have to venture out into the big bad world and find a more suitable gym.

Diet wise, hitting about 2800 calories a day at the moment and trying to keep it fairly clean...well sort of :p

I'll also get some pics sorted tonight so you can all laugh at the fat guy and I can start visualising my progress :D

Stats
Height: 6ft
Weight: 94.1kg
Body Fat: 20-25% (needs remeasuring)

Lifts
Bench: 105kg
Squats: 105kg +
Deadlift: 105kg +

General Workout

I will do a three day split on A/B/C and throw in some lighter stuff on the other days - this could be ranything from olympic rings, form work or learning a new exercise (e.g. power clean - nice thread!)

A -
Bench Press
Dips
Fly
Tricep isolation
5-10 minute jog

B -
Squats
Shoulder Press (DB)
Leg extensions
Shoulder isolation
Core work

C -
Deadlifts
Rows (DB)
pullups/pull downs
Bicep curls
5-10 minute jog
 
So last week:

A -
Bench (DB)
35x10x3
Dips
BW+15x10x1
BW+10x10x2
Fly
18x10x3
Tricep extension
12x10x3

5-10 minute jog

B -
Squats
65x20x3
Shoulder Press (DB)
27.5x8x2
30x4x1
20x6x1
Leg extensions
40.5(+5)x20x3
Shoulder raises
18x10x3

C -
Deadlifts
90x10x3
100x10x1
Rows (DB)
35x10x3
pullups/pull downs
BWx5x2
67.5x5x2
BWx10x1
Bicep curls (DB)
12x3x10

D -

Deadlift
105*10
105*10
105*10

DB Rows
35*10
35*10
35*10

Pull ups (full ROM)
BW*10
BW*10 (had to rest once)
BW*10 (had to rest a couple of times)

Rear Delt Fly
10*10
10*10
10*10
 
Monday

Bench Press
45*10
65*10
85*5
105*1
105*1
105*1
105*2
90*8
35*10 (Dumbell - assisted on last rep)

Dips
BW+20*10
BW+15*10
BW+15*10

DB Fly
18*10
22.5*10
22.5*10

Tricep extension
25*10
25*5 / 22.5*3
18*10

Today

Squats
45*10
65*10
90*8
105*5
105*5
105*5
90*15

OHP (DB)
30*6
35*1
27.5*8
27.5*8

Leg Extensions
40.5 (10)*15
49.5*15
49.5*15
 
Feeling a bit rough today with man flu, so took it easy (ish)

Deadlift
105*15*3

Pull up
BW*10*3

DB Row
35*10
32.5*10*2

Felt weak as mush by the end, those deads killed me. Need more weight :(
 
Equipment limitation at the moment sadly, but should be getting in some new plates soon :)

15 deads is proper brutal though.....
 
Still waiting on more weights to be sorted, fingers crossed :)

Monday

Bench
45*10*1
65*10*1
90*8*1
105*3*2 (PB)
105*2*1
85*10*1
35*9*1 (Dumbell)

Dips
BW+20*10*1
BW+15*10*2 (seriously fatgiued after bench here...:()

DB Fly
25*8*1
22.5*7*2 (tank empty, disappointed)

Tuesday

45 mins circuit training (fasted)
 
Here are some fresh pics, enjoy the hair and belly....

backrelax.jpg

backtense.jpg

frontrelax.jpg

fronttense.jpg
 
Single Leg DL....well I googled it as I just couldn't work it out. Now I see, but reckon I'd prefer to up my squats or do some good mornings instead.

Regarding the back, thank you but I found some rather good anabolic lighting! :)
 
Tenzo said:
Single Leg DL....well I googled it as I just couldn't work it out. Now I see, but reckon I'd prefer to up my squats or do some good mornings instead.
Click to expand...

You're going to bump up against the weight limit before too long, and doing 15 reps of deadlifts/squats is pretty limiting from a strength perspective.

Single leg work will help you really tax those glutes, quads and hamstrings with the weights available to you. :)
 
Single leg deadlifts are awesome.

No offense, but its fairly safe to assume that most people won't be able to do good mornings properly.
 
icecold said:
Single leg deadlifts are awesome.

No offense, but its fairly safe to assume that most people won't be able to do good mornings properly.
Click to expand...

None taken, this is the internet after all :D

Single deads it is then, was dubious after the vids I saw but will give them a go this Friday and report back :)
 
Be very strict about your hips tilting. The side of your lifted leg will want to rise, don't let it! Prepare for serious hamstring DOMS :D
 
Wednesday

Squats
Warm up with jog/bar/low weight
65*10*1
90*10*1
105*6*2
105*7*1 (form got poor, going to work on it again)

Final sets, no rest time, lots of burn
90*10*1
65*10*1
35*15*1

OHP (DB)
30*6*1
30*5*1 (weak)
30*6*1

Leg Extensions
49.5*15*3

Went food crazy, ate like a horse all day and ended up popping out for dinner. Grand total of 4200cals, 36%c/32%p/31%f. Pizza was goooooooooooood but ended up with too much protein to be honest.

I do need to think about losing some bodyfat soon :(
 
Thursday

Did some core work and light squats to concentrate on form

friday

Short on time and opted to focus on pull-ups

deadlift
105*10*3 with 1.5 mins rest

pull up
BW+5*5*5 strict form

DB single arm row/press superset
35kg DB
5 rows each arm, 10 presses
Set one - fine
Set two/three - back to back. Had to drop weight to 30, then 25 for last few presses
Set four - managed 8 presses and collapsed in a heap of fail

Had a laugh attempting it, ridiculous pump
 
Disappointing :( A combination of an Easter break and tonsilitis basically wiped out any training for the last week and half. Didn't each much for a good few days either, except ice cream and mush. On a positive note, gym should be getting some new plates in !! 2x25 and 2x20, which means I can start pushing on deadlift and squat :D

I am now undertaking a cut and opted to try intermittent fasting which is something I have not done before. Surprisingly easy not to eat through the morning and doing a light session was fine. Not sure how positive I will be a few weeks in. That said, went back to it today with some chest and tricep work but took it fairly easy. Really, really trying to ensure my form is top notch and engage the everything correctly.

Chest
45*warmup reps
65*10*1
85*8*3
90*8*3

Dips
BW+20*10*2
BW+15*10*1

Skullcrushers (first time, so dropped weight to mantain form)
28*8*1
23*7*1
18*7*1
 
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