StellarKart's Workout Log - DFWstangs Forums
 
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post #1 of 6 (permalink) Old 07-23-2009, 12:39 PM Thread Starter
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Join Date: Jan 2009
Location: Lewisville
Posts: 341
StellarKart's Workout Log

I've been inspired by a lot of you that participated in the transformation contest, and even though I didn't participate, I thought I'd find a way to keep track of my own progression. This thread is moreso for my own record keeping, but I welcome comments, opinions, and criticism. I hate keeping a log of what I lift in the gym, but looking back over the last year has shown me that although I've gotten slightly bigger and somewhat stronger, I'm nowhere near what my natural potential is, and I think that keeping a record of what I lift will definitely push me to get through plateaus.

My stats:

Age - 23
Height - 6'
Weight - 176
BF% - ? I haven't had this measured in over a year, but from eyeballing I would assume around 12%

I've never measured my arms/legs/etc in inches, but will probably do so later today, hopefully will get some pics up as well.

Goals:

My goal is to gain 10-15lbs by the end of the year, though I know that's more dependent on my diet as opposed to my lifting. Trying to eat at least 3000 cals/day, but this is hard because it is hard to find time to cook, but harder to afford the food in the first place. Also looking to gain symmetry in a lot of my muscle groups that are uneven. I'll go into further detail when I can take some pics.

Current Supplements:

SuperPump 250 pre-workout
Universal Real Gains (cookies n cream) post workout
Centrum Multivitamin
Osteo Bi-Flex
Fish Oil pills

Last edited by StellarKart; 07-23-2009 at 01:07 PM.
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post #2 of 6 (permalink) Old 07-23-2009, 12:49 PM Thread Starter
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Location: Lewisville
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Today was back day, and I felt pretty good/strong (at least mentally ) going into the gym. I decided to start doing some exercises to strengthen my grip, as I think this will help give me some extra strength and stability on a lot of lifts, and doing them today seems to fit well since I decided to start using my straps again. I started out with simply loading some weight onto a barbell and measuring how long I could hold the weight for.

Barbell Dead Weight Hang (just made up a name for this)
2 sets of 155, didn't measure time, did one set prone grip, one set supine
2 sets of 225, first set underhand held for 25 seconds, second set supine held for only 20 seconds

Lat Pull Downs
10x100 (warm up)
16x150
7x200
6x200
4x210

Pull Over (I know this is more of a serratus move, but I like working it in on back day). Started with rope pulls first two sets, then moved to the pull over machine

10x80 (warm up)
20x120
12x150
7x180 (machine)
6x195 (machine)

Cable Close Grip Row

10x100 (warm up)
11x150
6x200
5x200
6x200

Deadlift

10x135 (warm up)
8x225
6x245
5x255
5x255

I only started doing deadlifts about 6 or 7 months ago, and it has become one of my favorite lifts. I don't do much weight on it now, but am trying to build up about 5-10 lbs more by the last set each week I do it.
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post #3 of 6 (permalink) Old 07-24-2009, 06:26 PM Thread Starter
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Location: Lewisville
Posts: 341
7/24 - Arm Day

Technically today should have been leg day, but since I did back yesterday and my buddy did legs a couple days ago, I decided to put off legs for one more day. I've always been curious about the subject of nutrient timing and how I could benefit from it, but haven't been able to do any in-depth research on it. However, the past two days I've eaten good sized meals less than an hour before lifting and have definitely felt way more energetic about my performance in the gym. This could also be in part due to starting to supplement with SuperPump before my workouts. Either way, I'm not going to argue with the results.

Overhead Cable Curls
10x30lbs (warm up)
12x50
7x60
5x70
5x70

French Curl (w/EZ bar)
13x50
8x60
5x70
6x70

Standing EZ Bar Curl (wide grip)
7x60
7x60
6x70
5x70

Reverse Grip Cable Tricep Extension
10x70 (warm up)
10x100
8x120
9x120
5x140

Zottman Curls
10x20 (warm up)
8x30
6x35
6x35
5x35

Bent Over Cable Tricep Kickback
10x35
8x45
4x55
4x55

The overhead cable curls really got the workout going, and by the end of the first few sets of that exercise, I had already built up a really good pump. I'd recommend that one if you haven't done it in a while or want to throw something different into your arm routine. I have been wanting to start throwing in some good forearm exercises in on the days I do biceps/triceps, but never can seem to feel like I've actually done anything on the lifts that I usually try. I have average sized forearms, but would like to increase their size, so if anyone has any good forearm moves that work well for them, I'm all ears. I weighed 178 today after drinking my post workout shake, which isn't a big jump from yesterday, but it's the first time I've weighed that in a while. Usually 175-176 is where I'll top out at. Probably helps that I've eaten Chipotle once and Subway twice in the last 24 hours. Wish I could afford to do that all the time, I'd get big (and maybe fat) a lot quicker!
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post #4 of 6 (permalink) Old 07-30-2009, 12:34 PM Thread Starter
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Location: Lewisville
Posts: 341
Haven't been able to find time to post up my last couple workouts, so these are a few days behind...

Leg Day 7/27

Leg Press
10x90 warm up
10x180 warm up
10x360
6x450
5x450

Squat to failure, 4 sets at 135. My workout partners and I were focusing on low weight with the most extreme range of motion. The idea behind this is to get us used to doing a full range of motion with a lighter weight, so that when we squat with a heavier weight, we will feel more comfortable at the weaker parts of the movement.

One Leg Smith Machine Calf Raises
5x90
5x120
5x120
4x210
4x210

We then finished up with a few sets of lightweight lunges, which I did not care to record
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post #5 of 6 (permalink) Old 07-30-2009, 12:44 PM Thread Starter
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Join Date: Jan 2009
Location: Lewisville
Posts: 341
Arm Day 7/29

Standing Overhead Cable Curls
10x50
9x70
5x80
6x80
4x90

Reverse Grip Curls w/EZ Bar
5x50
5x50
4x60
5x60 w/one cheat rep

EZ Bar Preacher Curls
5x60 close grip
4x60 wide grip
6x60 close grip
4x60 wide grip

Cable Tricep Kickbacks
10x35
10x45
7x55
5x60
3x65

Cable Tricep Pushdown w/Rope
10x80
10x100
7x120
5x140

Cable Reverse Grip Kickbacks
10x50
6x60
4x65
4x65

Dead Weight Barbell Hangs for grip strength
145x50 seconds overhand
145x40 seconds underhand
235x15 seconds overhand
235x16 seconds underhand

Weight: 174.5
Really frustrated at my weight, considering I weighed 177.5 just last night before bed. I have not evacuated 3 lbs of waste since then, really frustrating
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