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  #1  
Unread 12-29-2016, 01:07 AM
Swolehas Swolehas is offline
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Join Date: May 2016
Posts: 37
Default Swolehas Lifting Log

Between studying for school and working when I'm off, I find it difficult to stay consistent. So I'm making this log in an attempt to keep motivation.

This will be my first week of a generic upper/lower that is sort of based off of Lyle's template, but modified to my liking

Upper A: mon Dec 23, 2016
Bench press:
125x8
125x8
125x5
115x6
Lat pulldown:
100x8
100x8
100x8
Dbbell shlulder press:
40x8
40x8
40x7 try 40x10 next week, should get
Cable rows:
Cant put triangle on
110x6
100x8
100x6
Tbar:
55x8
55x8
55x8 try 60 maybe?
Decline bench:
125x7
120x6 125 n3xt if est right
120x
Incline bench:
85x8
85x6
85x6
Dbbell curls:
20x12 25 next
20x12
20x12
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  #2  
Unread 12-29-2016, 05:20 AM
Determinism Determinism is offline
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Posts: 197
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Too much pressing. No side delts. No direct triceps work.
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  #3  
Unread 12-29-2016, 09:11 PM
Swolehas Swolehas is offline
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Join Date: May 2016
Posts: 37
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Hi, thanks for your input. I'll work on side delts and triceps next Monday on my next upper body day. Tbh I've had those thoughts in my head, but I'm glad you mentioned it because I probably wouldn't have done anything about it otherwise. As for pressing, the reason that I incorporate so much is because when I was going regularly I was simply not progressing on my flat bench press. After adding incline and decline sets it began to increase. I also plan on incorporating push ups and pull ups simply because they are exercises that I want to improve on. I used to do them, but I think I'm too out of shape now to do a single pull up.

As for side delts, do you have any exercise recommendations? I tried doing lateral raises in the past but I couldn't do a single rep because it hurt my shoulders so badly. I don't know why.
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  #4  
Unread 12-29-2016, 09:13 PM
Swolehas Swolehas is offline
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Join Date: May 2016
Posts: 37
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Press:
80x8 go up 5
80x8
80x8
Pulldown:
100x8 go up 5
100x8
100x8
Dbbell bench:
45x10 nice! Go up to 50
45x10
45x10
Cable rows:
110x10 try doing 105 for 3 sets next, was really heavy abd firm was questionable.
100x8
100x8
T-bar rows:
60x8,10? Heavy stay at 60 next time
60x7
60x8
Dbbell flyes:
25x12
25x12
Curls:
50x12
50x7
1 set of db curls:
20x11
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  #5  
Unread 12-30-2016, 01:45 AM
Determinism Determinism is offline
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Posts: 197
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You can consider upright rows, either with an EZ-bar or with dumbbells. Good luck!
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  #6  
Unread 12-30-2016, 10:08 PM
Swolehas Swolehas is offline
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Join Date: May 2016
Posts: 37
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Workout notes:
Need to find a seated calf raise replacement to minimize back strain
Must remember to wear a belt on my squats/deadlifts from now on
As for my thursday workouts: wear a belt on overhead press (bc back pain today)
And stupidly I forgot to do abs, so do those tomorrow
Also need to find: hamatring exercise before next squat day
Think of increasing leg press volume next workout as wellSquat:
135x8
135x8
135x8
Calf raises: (switch this to a seated replacement next workout, for back support)
195x12
195x12
195x12
Back extensions: (doing these body weight due to back pain)
1x12
1x12
Leg press:
135 (each side)x 10
135x10
Abs: (forgot to do)
Captains chair:
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  #7  
Unread 01-01-2017, 08:12 AM
Swolehas Swolehas is offline
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Join Date: May 2016
Posts: 37
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Not really a workout log, but since it's the new year I believe it's a good time to lay out my health goals for the first half of this year.

Current weight ~171 on my unreliable $20 scale
From now to April 1, the plan is a light to moderate bulk. If I reach 180 I will stop bulking for that time and re-examine my plan.

Goal lifts:
Bench press: 155lbs for 8 (from125x8)
Squat: 205x8 (from 135x8)
RDL: 245x8 (from185x8)
Overhead press: 100x8 (from80x8)
3 narrow grip pull ups (from 0)
Cardio goal:
<6 min mile (current pr: 6:43)

April should start my cut, and I will likely be cutting up until October, but we'll see to that when it gets closer.
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  #8  
Unread 01-07-2017, 09:43 AM
Swolehas Swolehas is offline
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Join Date: May 2016
Posts: 37
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Was lazy this week and missed 2 days for no good reason. very upset with myself.
This was my thursday upper workout, i incorporated triceps and upright rows. Will also start cardio some time next week
Press:
85x8
85x8
85x5, try 90x7?
Pulldown:
100x8 105 next time, got all reps with good form
100x8
100x8
Dbbell bench:
50x8
50x8
50x5 Supersetted: 45x3
Cable rows:
105x8,10?
105x8, 2 at 100 cuz the plate fell off
100x10, try 105x3x10 next then go up
Incline bench pull:
60x8 try 60 for 3x8 next
55x8
55x8
Upright rows:
65x7 gotta learn proper form, also this hurts shoulder too.
65x6
65x6
Dbbell flyes:
25x12 30x2
30x8, try 30x2x10 next
Bbell curls:
45x12
45x5, 35x10
35x10
Triceps pressdown on front machine
90x17
90x7 until form broke
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  #9  
Unread 01-07-2017, 09:45 AM
Swolehas Swolehas is offline
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Join Date: May 2016
Posts: 37
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My lower workout was absolutely killer. I trained calves using lyles method for the first time and felt it like i never have before. I utilized a 1 second pause at the top and a slow eccentric on my calf raises, so had to lower weight. I also incorporated hamstring exercises for my squat day and holy I need to read the rules post.I need to read the rules post.I need to read the rules post.I need to read the rules post. does my I need to read the rules post.I need to read the rules post.I need to read the rules post. hurt. I found that I have weak baby hamstrings but oh well, it's only temporary
Squats:
145x8
145x8
145x8
Calf raises: not doing seated bc trying a new way of training calves, so taking off weight too. Sets are done with a quick pause at top, followed by a slow eccentric contraction
165x12
165x12
165x12
Back extensions:
2x12
Leg press worked in with captains chair:
145 each side:
1x10
1x8
And some lighter sets
Leg curl machine:
50lbsx12
50x12
50x12
I got baby hamstrings
Captains chair:
3x12
Re-start cardio next week, legs should be ready
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  #10  
Unread 01-10-2017, 07:46 PM
Swolehas Swolehas is offline
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Join Date: May 2016
Posts: 37
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Upper body day
Average workout overall, but was able to get 135 for 5 reps on my last set of bench press, so i should have no problem hammering it out for sets of 8 next week. Other than that, had difficulty with everything after my back exercises.
Bench press:
130x8
130x8 go up to 135, try 135x8 next week. Should get at least one set, probably 2.
135x5
115x8
Pulldown:
105x8 110 next, expect heavy
105x8
105x8
Dbbell shoulder press:
40x9, try 45 for 6-8 next time. 10 might be too many reps realistically
40x6, worn out on first set. Regardless, try 45 next time
40x5
Cable rows:
100x10 tried 105 and almost broke the machine, so try 110 next time
100x10
100x8
Incline bench pull:
60x7 why is this so heavy?
60x8 dont forget to explode up. Try 65 next time
60x8
Defline bench:
125x5 cant do it.
120x5
115x5try 120 for 3x8 next week
Incline bench:
85x6
85x6
Upright rows:
65x8, why does this hurt my shoulders so much?
65x8
65x8
Biceps:
25x12
25x10
A couple more sets with alternated weight
Triceps:
90x12
90x1085x2
80x12
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