Drew's log

[Andrew]

Decided to spice up my old topic and shred some light as to what i've been doing

will probably post pics/vids when i get to it

 

 

OLD SHIT FAM

 

 

Finally getting around to this and I will update it regularly. Felt more comfortable posting this here rather than on some body building site. Also I have you guys as moral support. I will post what I eat daily, and jot down the exercises.

 

Age: 18

Height: 6'1

Starting Weight: 230lbs

Calories a day: 2000~

Workout Schedule:

Mon-Fri start with 30 minute cardio

Monday: chest/triceps

Tuesday: shoulders

Wednesday: legs

Thursday: abdominal

Friday: back/biceps

weekend: chill

Goal: loose 30+ lbs body fat, 8 minute mile. Generally live a healthier lifestyle.

feel free to give suggestions
 

 

 

New and improved current workout routine

https://pastebin.com/N00Um2Ss

 

 

1. Legs:
2. 10 minutes cardio/stretch warm up
3.  
4. Back squats 3 x 6-8
5.  
6. Deadlifts 4 x 6-8 reps
7. (more advanced lift, do with a trainer. or just research fuck it)
8.  
9. decline leg press 4 x 10
10.  
11. leg curls 4 x 12
12.  
13. legs extensions  4 x 12
14.  
15. standing calf raises 4 sets till failure
16.  
17. cable/machine kickbacks 4 x 12-15
18.  
19.  
20. Chest/Triceps:
21. Incline chest press 4 x 6-8reps
22. Superset incline plate press till failure
23.  
24. Machine hammer press 4 x 8-10 reps
25. Superset lower dumbbell chest raise till failure
26.  
27. (I like to either do hammer press or dumbbell chest press, if u take enough preworkout do both)
28. Dumbbell chest press 3 x 8-10 reps
29.  
30. Dips 4sets of failure
31. Superset peck deck or fly machine 12-15 reps
32.  
33. Decline bench machine 4 x 6-8 reps
34.  
35. TRICEPS TIME
36.  
37. Overhead dumbell tricep extention 4 x 10-12
38. (careful with this one bad form can result in shoulder pain, but very beneficial if you do properly)
39.  
40. Triceps cable pulldown/reverse grip 4 x 10-15
41.  
42. EZ bar skull crushers 4 x however the fuck many u can do you're gonna be exhausted by this point
43.  
44.  
45. Back/Biceps:
46. staright arm pulldown 4 x 10-15
47.  
48. wide grip lat pulldown 4 x 8-10
49.  
50. seated isolated cable rows 4 x 10-12
51.  
52. underhand lat pulldown close grip
53. (use the close grip if you have the option, if not just underhand the bar)
54.  
55. horizontal grip lat pulldown 4 x 10
56. https://gyazo.com/d6f7fcff930b68cd42fc7b3ff55e8e25
57.  
58. Machine high/low rows 4 x 10
59. (high rows if you want to work upper back clearly, and low rows if you wanna work lower back.)
60.  
61. back extension with hanging dumbell/bar
62. ABSOLUTELY NO MACHINE FOR THIS EXERCISE
63. If possible do reverse dumbbell flys with back extension.
64. https://www.youtube.com/watch?v=28QOb0qvpd4
65.  
66. BICEPS: AKA CURLS 4 GIRLS
67. CURL TILL U CANT TOUCH UR SHOULDERS
68. GET BIG OR DIE MIRIN
69.  
70.  
71. Shoulders/Traps/(Triceps again if u aint a bitch):
72.  
73. Hang Cleans 4 x 6 reps
74. (more advanced Olympic style lift, do with trainer or research)
75.  
76. Arnold press/shoulder press 4 x 6-8
77. (USE A SPOTTER IF GOING HEAVY)
78. Superset Dumbbell shrugs till failure after each set
79.  
80. standing/sitting barbell press 4 x 8
81. (USE A SPOTTER IF GOING HEAVY)
82.  
83. Dumbell lateral raise 4 x 10
84. SUPER SET TIME
85. seated reverse dumbbell raise 4 x 10-12
86.  
87. Barbell Raises 4 x 12
88. SUPER SET front dumbell raises 3 x 6 reps each arm
89.  
90. Lateral raise machine 3 x 10
91. reverse fly machine 4 x 10

Edited July 21, 2017 by Andrew

[Andrew]

11-27-12

20 Minute Treadmill

Dumbell Seated Fly

30 lb x 12

25 lb x 10

25 lb x 8

Lat Pulldown

75 lb x 12

70 lb x 10

70 lb x 8

Seated Tricep Press

55 lb x 12

55 lb x 10

55 lb x 8

Dumbell Bicep Curls

20 lb x 8

20 lb x 8

20 lb x 8

Leg raises (Dips)

3/10

just starting weights, seeing what's comfortable. probably will change.

[Veta]

People seem to say that cardio is better after working out but it probably doesn't matter, or its preference. Also i always see people on these forums talking about how magical pull ups are so maybe try those. I don't know a lot about losing weight since i'm trying to gain weight. I'm 6'2.5 174. Heres my workout i did this morning with my volley ball team.

Front squat:

75 x 8

85 x 8

90 x 8

95 x 8

100 x 8

db incline press:

40 x 8

40 x 8

40 x 8

40 x 8

40 x 8

core workouts:

sit up on machine

(25 lb plate x 20) x 2

med ball push ups x 8

(core rope swings x 20) x 2

hang clean

100 x 5

115 x 5

115 x 5

115 x 5

135 x 3 (caught bar too low hurt shoulders)

pull ups

narrow x 10

narrow x 10

neutral x 10

neutral x 10

wide x 10

wide x 10

Didn't actually do 10 for each random for each.

auxiliary

db overhead 35 x

db overhead 35 x 8

db overhead 35 x 8

shoulder raises 10 x 8

shoulder raises 10 x 8

shoulder raises 10 x 8

bar curl 50 x 8

bar curl 50 x 8

bar curl 50 x 8

dips x 4

dips x 2

burpees

2 sets of 20

Edited November 28, 2012 by Veta

[Veta]

also just got off break so i lowered some weights :)

[Walli]

2 arm days?

wtf you playing at curl bro????

[Dizzy]

andrew will be 122 combat irl

[Ready Ok FOE]

derp u gettin mirin

[Dravid]

gl whatever u do

[Andrew]

2 arm days?

wtf you playing at curl bro????

dont even know what im doing

still learning lol

[Skidddz]

PROMISE NO STEROIDS

[I J3r I Pur3]

Gl

[Jonny]

nice.. try legs a third time a week? :o

[Belgian]

I might make my own training log aswell,

what do you eat alot

[Fred]

i need 2 learn!!!!!!!

[DeltaPapa]

Cardio after weights is usually better most people find.

Abs can be trained more then once a week.

Start posting in kg

gl

[k or as i]

PROMISE NO STEROIDS

too late brah

[k or as i]

andrew will be 122 combat irl

dizzy fam are you still doing your ab core exercises i told you

[Andrew]

11-28-12

10 minute treadmill

Leg Extension

90 x 12

90 x 10

90 x 10

Leg Press

170 x 12

170 x 10

170 x 10

Inner/Outer Thigh

90 x 12

90 x 12

90 x 12

10 minutes on elliptical

breakfast: multivitamin, green tea, banana, protein shake

lunch: salad w/ lean chicken 2 tbs ranch dressing

dinner: protein shake

[Dog]

Change your split, if you're doing 2 arm days, 2 chest days, do 2 leg, shoulder and back days too.. brb huge chest and arms and girly narrow shoulders and back, whats the point in that? although based on your first post that showed a workout, it seems you've done very different to what your workout plan says.

I honestly wouldn't bother doing any olympic lifts either... high injury risk for what isn't necessary to build muscle. If you want to know some good exercises for each bodypart, just ask, don't keep working out not knowing what you're doing when any of us could be giving you exercises to do

[Guest Tederick]

Ask Puppet jajajajaja He's full of water

[One Flame]

this is pretty cool to see haha

looking at your stats you seem exactly like me except bigger cause i fail to run 8 min mile (barely) and i know so very little about working out haha

hope you succeed

[Triko]

start by getting urself a decent workout program

id either go with the push pull legg routine

or since u wna work out 5 days straight and have the weekend to rest do one bodypart per day

[Veta]

just to boost my self esteem last mile i ran was 6:05

[Dizzy]

andrew will be 122 combat irl

dizzy fam are you still doing your ab core exercises i told you

Of course

[Andrew]

11-29-12

Ab Crunch

105 x 12

110 x 10

110 x 8

Dip machine

3/10

Incline SitUps

3/10

Cardio

30 minutes on elliptical, 320 cal

breakfast: 72g protein drink, multivit, green tea

lunch: salad 2 tbs ranch, cheese, tomato, carrots (gonna start using balsamic vinegar)

dinner: 5oz tuna w/ tsp of mayo on a slice of whole wheat, 1/4 cup of cottage cheese

Edited November 30, 2012 by Foe Andrew