Destroy Erase Improve

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Destroy Erase Improve

Postby Briceps » Wed Sep 21, 2011 3:11 am

So I'm finally getting around to making a log. I've recently started the GSLP with the linebacker focus. My goals are to put on lean mass, gain strength, and I wouldn't mind ditching 5 or so lbs of fat in the process.

Current stats:

26 yrs old
6'1"
187 lbs
Around 16% bf I'd guess but I'd like to get it checked on campus soon.

Also a quick side note, my squat is absolutely pathetic. By far my weakest lift. I'm really trying to bring that way up but I struggle with form due in part to being stiff and having very limited ankle mobility after a serious car accident when I was 18.

Workout today

AM: 2 miles fasted walking with dog

Bench: 177.5x5,5,8
Row: 135x6, 120x7
Seated DB curl: 30x13, 25x14
Squat: 165x5,5,6
Decline situps: 3x20
Back extensions: 3x10

FM pushups 7x10 switching to 6x12 tomorrow
FM Chinups 7x4 first set always feels tough, as was the last, probably going to switch to 6x5 after this week

burpee workout 3x10 with 2 minutes rest, felt very rough today

Diet:
Breakfast: 3 eggs, chicken sausage, cheddar chz, giant bowl of wheaties with 2% milk
Shake: 2 scoops whey, 1 C 2% milk, 2 tbsp PB, 1 frozen banana, 1/3 C oat flour
PWO: 1 scoop whey, 1/3 C gatorade powder
lunch: chicken breast, 2 C brown Rice
Dinner: out with parents, steak and fries and green beans and desert that was probably a bad idea, digestion wise
Late snack: 2 eggs, 4 whites, low fat cheddar
Last edited by Briceps on Tue Nov 05, 2013 1:50 am, edited 1 time in total.
Briceps
 
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Re: Briceps Log

Postby Briceps » Thu Sep 22, 2011 1:48 am

9/21

Couldn't get myself out of bed this morning for a walk with the dog. Will hit it tomorrow though. Classes haven't started yet, nor has my TAing, so I've been a real lazy POS for the last two weeks.

FM Chins: 8x4, I really would like to bump up the reps on these but the last rep is never particularly easy so I'm going to wait until the end of the week cranking out the 8 sets a day.

FM pushups: 6x12 easy peasy, I had been doing these previously at sets of 15 but I quit for awhile and jumping back in felt tough at first, already feeling better after a week, hopefully the numbers will climb fast.

Diet: Not even going list it, definitely fell of the wagon, didn't eat nearly enough. When I don't keep myself busy my food quality declines along with the amount. It's weird that being supremely always keeps me on track of the diet.
Briceps
 
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Re: Briceps Log

Postby Briceps » Mon Sep 26, 2011 11:41 pm

9/26

Workout today felt awesome. Beat reps on lighter weights from last week. Could be the monster I drank before the gym but I'd like to chalk it up to more food.

Bench
180x5,5,8 felt like I had another left but decided to end the set while my form was still spot on.
Face pulls
5th pin x 20, 6th pin x 20 destroyed my shoulders, felt awesome.
Drag curl
50x13,10
Squat
170x5,5,7 (or 8 I lost track), should have pushed out another few reps

FM Pushups: 6x12
FM Chins: 7x4
VC 1: 3x10 in 4:15

30 minute PM walk with dog

diet was good today, got in plenty of protein although I skipped my usual late dinner (pro+veggies) in lieu of getting plenty of sleep. Made in attempt at making SF protein pudding, ended up using too much milk and having to just drink it down.
Briceps
 
Posts: 613
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Re: Briceps Log

Postby Briceps » Thu Sep 29, 2011 11:08 pm

9/27

FM Pushups: 6x12
FM Chins: 7x4

9/28

Felt like dog crap today so I took a nap instead of going to the gym and took mass amounts of airborne.

9/29

Today would usually be a off day but since I skipped it yesterday I did my normal wednesday workout.

Press: 112.5x5,5,9 not sure if the tempo is ok. Really been banging out the reps in a hurry, touch and go I suppose
Lat raises: 15x17, 10x16
Chins: 10x8,5x7 took a narrower grip out of necessity (different pullup bar) and it felt much easier
Deadlift: 215x8

Ran 100m sprints afterward. Got 5 done in 9 minutes. These were awful, going to do these at least twice a week until I can get 10 and not feel like completely dying.

FM Pushups: 6x12
FM Chins: 7x4
VC 1 in 4:30

Feeling pretty soft, going to tighten up the diet (ie only one cheat day), and really get on top of the fasted walking and conditioning, including the burpees.
Briceps
 
Posts: 613
Joined: Tue Aug 16, 2011 3:44 pm

Re: Briceps Log

Postby Eddiee » Fri Sep 30, 2011 3:03 am

Briceps wrote:So I'm finally getting around to making a log. I've recently started the GSLP with the linebacker focus. My goals are to put on lean mass, gain strength, and I wouldn't mind ditching 5 or so lbs of fat in the process.

Current stats:

26 yrs old
6'1"
187 lbs
Around 16% bf I'd guess but I'd like to get it checked on campus soon.

Also a quick side note, my squat is absolutely pathetic. By far my weakest lift. I'm really trying to bring that way up but I struggle with form due in part to being stiff and having very limited ankle mobility after a serious car accident when I was 18.

Workout today

AM: 2 miles fasted walking with dog

Bench: 177.5x5,5,8
Row: 135x6, 120x7
Seated DB curl: 30x13, 25x14
Squat: 165x5,5,6
Decline situps: 3x20
Back extensions: 3x10

FM pushups 7x10 switching to 6x12 tomorrow
FM Chinups 7x4 first set always feels tough, as was the last, probably going to switch to 6x5 after this week

burpee workout 3x10 with 2 minutes rest, felt very rough today

Diet:
Breakfast: 3 eggs, chicken sausage, cheddar chz, giant bowl of wheaties with 2% milk
Shake: 2 scoops whey, 1 C 2% milk, 2 tbsp PB, 1 frozen banana, 1/3 C oat flour
PWO: 1 scoop whey, 1/3 C gatorade powder
lunch: chicken breast, 2 C brown Rice
Dinner: out with parents, steak and fries and green beans and desert that was probably a bad idea, digestion wise
Late snack: 2 eggs, 4 whites, low fat cheddar



I must say its great diet plan that you are using .. But i need your suggestion for me. I am beginner so guide me regarding diet plan and exercises.
Eddiee
 
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Re: Briceps Log

Postby Briceps » Mon Oct 03, 2011 2:28 am

10/2

Bench Press: 182.5x5,5,9
DB Row: 60x12,10
EZ Bar Curl: 60x12,50x13
Squat: 175x5,5,7
Also did some leg raises and back extensions but didn't write down the reps
Briceps
 
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Re: Briceps Log

Postby Briceps » Wed Oct 05, 2011 12:32 am

10/4

Took a long break from the FM stuff, gonna hit it hard again tomorrow.

Press: 115x5,5,9 I've kept the reps at 9 for about 3 weeks now. Feeling pretty good about that.
Chins: 10x7,5x7
Cleans: 45x1,95x1,115x1,135x1
Deadlift: 225x10
Briceps
 
Posts: 613
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Re: Briceps Log

Postby Briceps » Sat Oct 08, 2011 5:34 pm

10/6

Had to skip the squats today. Tweaked my knee on 10/2 and with the workouts this week and riding my bike to and from school constantly it seems to have gotten worse over the week. Hopefully I will feel up to squatting this week. Not happy about this.

Bench Press: 185x5,5,8
Face Pulls: pin6x20,17
Skull crushers: 60x15,17
Cable Preacher Curls: pin6x15,13
Briceps
 
Posts: 613
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Re: Briceps Log

Postby Briceps » Mon Oct 10, 2011 10:08 pm

10/10

Press: 117.5x5,5,8
Lat raise: 12.5x 20,15
Chin: 12.5x7,10x6
Squat: 180x5,5,6

FM Chins: 4x4 wasn't home enough to do anymore then this.

My knee was screaming at me during the press but by the end of the workout it felt better then it has all week. This leads me to believe the lifting is actually making it better, which leaves all the bike riding as the culprit for the pain. Going to try riding the bus this week and seeing if that doesn't make a difference. Also bought a grip of food at costco tonight. Excited about getting "swole" ha ha.
Briceps
 
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Re: Briceps Log

Postby Briceps » Thu Oct 13, 2011 11:24 pm

10/12

Missed most of my FM stuff yesterday and didn't eat nearly enough. I think I got in two sets of chins and did 4 sets of pushups in the office. Spent literally the entire day either in class, in lab, or in my grad office area working on homework.

10/13

Less then stellar day, food intake was alright, but not great, feel like I'm running on fumes. Looking forward to training on saturday with a full nights rest and eating plenty of food tomorrow.

Bench: 187.5x5,5,7 This weight felt really heavy, so did last week, I'm going to grind it out as long as I can but I feel a reset coming on in a couple weeks and I'm actually looking forward to it.
T-bar row: 85x8,55x7
Drag curl: 50x15,11 Only exercise I felt good about today, insane burn that left me light headed by the end. Really focused on the decent and loved it.
Power Clean: Worked up to 145x1
Deadlift: 235x8, going to make a 10 lb jump next week again and see if I can beat my reps from today, if I can't I'm going to drop to 5 lb jumps. I'd like to think I can do better with more sleep.

Food: PB SW+55g whey, 55g whey+30 oats (was going to have a banana too but it had gone too ripe in my bag), 1/2 lb beef + pasta and sauce, couple slices pizza, 25g whey and 35 g waxy maize preworkout, 25 g whey and 70 g waxy maize postworkout, 1/2 beef and pasta again, heaping bowl of greek yogurt with some honey for flavor.
Briceps
 
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