BeyondAdapations Log.

BeyondAdaptation · 12-17-2006, 10:30 PM

Im starting my log as of today. since i started lifting about 3 months ago i have kept a very unorganized log for myself. i usually only do it once every month to check my progress because thats all i usually have time for. i have decided that im going to keep one online also to maybe give myself another reason to push harder, make bigger gains, figure out what is working for me, and most of all have experienced people keep me on the right track. so i guess i can give some quick background of where i am at. i am 17, 5' 10", and 133lbs. i have been seriously lifting for about 3 months now. i have been trying a few different things regarding a good balance of sets vs reps. ive read so many articles about what to try but ive given up on that. im going to keep a steady and acurate log and im hoping that will give me all the information i need. as of now i am on a 4 day split. some weeks i have extra time and i go work what i feel needs more work and some i have to skip a day. as for my split this is how it goes; Day 1-chest, Day 2 - bi's and tri's, Day 3- back, Day 4 - shoulders. i dont have specific days that i do these because of my schedule but that is usally the order i do them in. i usually throw in abs on random days that i have time and i hit traps on my shoulder day.

BeyondAdaptation · 12-17-2006, 10:56 PM

this was my most recent workout. the things posted are just the working sets. i do a few warm up sets for each and usually throw in some push ups and sit ups.

12/17/2006 Chest workout
------------------------------
Flat DB Press 10 @ 45lbs
8 @50 lbs
6 @ 50lbs
I went for 55 lbs but didnt get it, its always the first rep that seems to be the hardest for me and i just couldnt manage to get it up. maybe next time.
-----------------------------
Cable Crossover 10 @ 60lbs
10 @ 70lbs
6 @ 70lbs
-----------------------------
Dips 15 @ BW
12 @ BW
10 @ BW+30lbs
----------------------------
DB pullover 10 @ 35lbs
10 @ 40lbs
8 @ 45lbs

I also have a few other excersises that i do on my chest days that i cant seem to find a name for. they are just things that i picked up from watching other people in the gym and i happened to really like so i do them now. i will explane and maybe someone will know what they are.

the first one is where you hold the barbell at about the same width as your comfortable benching, then with your knees slightly bent you bend over the weight puting your back at maybe a 30 degree angle ( i might be a little off). then you pull the barbell up towards the middle of your chest.
for these i did 5 @ 135lbs, 5 @ 155lbs, and 5 @ 185. (also with a few lighter warm up sets)

after reading a ton about DC training i have started to use the "extreme stretching" im not sure if it will effect me at all seeing as i am not using the same training as those guys but i figure if it burns like it does its doing something

so that was my chest workout. not the most intense log on the site but its been working pretty well for me. i will post more as i have time for. most likly on the weekends of the previous weeks work. enjoy and please leave me any helpful advice that you have.

**romanaz** · 12-18-2006, 02:35 AM

those are Barbell ROws

they work your rear delts and lats, as well as your biceps

**DarkFalcon** · 12-18-2006, 03:28 AM

Quote:

Originally Posted by BeyondAdaptation

Im starting my log as of today. since i started lifting about 3 months ago i have kept a very unorganized log for myself. i usually only do it once every month to check my progress because thats all i usually have time for. i have decided that im going to keep one online also to maybe give myself another reason to push harder, make bigger gains, figure out what is working for me, and most of all have experienced people keep me on the right track. so i guess i can give some quick background of where i am at. i am 17, 5' 10", and 133lbs. i have been seriously lifting for about 3 months now. i have been trying a few different things regarding a good balance of sets vs reps. ive read so many articles about what to try but ive given up on that. im going to keep a steady and acurate log and im hoping that will give me all the information i need. as of now i am on a 4 day split. some weeks i have extra time and i go work what i feel needs more work and some i have to skip a day. as for my split this is how it goes; Day 1-chest, Day 2 - bi's and tri's, Day 3- back, Day 4 - shoulders. i dont have specific days that i do these because of my schedule but that is usally the order i do them in. i usually throw in abs on random days that i have time and i hit traps on my shoulder day.

Great to see you starting a log bro!

The biggest thing that jumps out at me is your complete lack of leg work!

Trust me when I tell you this as a former skinny guy. You will never really get big until you work legs and back heavy. Took me a lot of stuborn years to figure that out but it's an absolute truth. Add a leg day and do a five day split.

**DarkFalcon** · 12-18-2006, 03:32 AM

Quote:

Originally Posted by BeyondAdaptation

this was my most recent workout. the things posted are just the working sets. i do a few warm up sets for each and usually throw in some push ups and sit ups.

12/17/2006 Chest workout
------------------------------
Flat DB Press 10 @ 45lbs
8 @50 lbs
6 @ 50lbs
I went for 55 lbs but didnt get it, its always the first rep that seems to be the hardest for me and i just couldnt manage to get it up. maybe next time.
-----------------------------
Cable Crossover 10 @ 60lbs
10 @ 70lbs
6 @ 70lbs
-----------------------------
Dips 15 @ BW
12 @ BW
10 @ BW+30lbs
----------------------------
DB pullover 10 @ 35lbs
10 @ 40lbs
8 @ 45lbs

I also have a few other excersises that i do on my chest days that i cant seem to find a name for. they are just things that i picked up from watching other people in the gym and i happened to really like so i do them now. i will explane and maybe someone will know what they are.

the first one is where you hold the barbell at about the same width as your comfortable benching, then with your knees slightly bent you bend over the weight puting your back at maybe a 30 degree angle ( i might be a little off). then you pull the barbell up towards the middle of your chest.
for these i did 5 @ 135lbs, 5 @ 155lbs, and 5 @ 185. (also with a few lighter warm up sets)

after reading a ton about DC training i have started to use the "extreme stretching" im not sure if it will effect me at all seeing as i am not using the same training as those guys but i figure if it burns like it does its doing something

so that was my chest workout. not the most intense log on the site but its been working pretty well for me. i will post more as i have time for. most likly on the weekends of the previous weeks work. enjoy and please leave me any helpful advice that you have.

Looks good except personally I think DB pullovers are useless and more likely to give you a torn RC then a big chest. I'd switch those up with Incline BB or DB press. And change the regular cable flys for ATrainer fly's they do a much better job.

BeyondAdaptation · 12-18-2006, 04:21 PM

about the legs.... i have terrible joint problems. actually, its not really the joints. i have excess bone growth on my knee cap which rubs on the other bones and if i do any heavy lifting or running it gets to the point that any movement or bending is painful. im not one to slack off because of something dumb or make excuses to not hit legs so please dont think it is that. i have tried doing squats and other leg work but it makes it almost impossible for me to work. i do mostly carpentry in the winter which about half the time im on my knees doing things like installing baseboards, flooring, and things like that so it doesnt work out very well if i can barely bend them. i have been adding in a few calf excersises but not a whole days worth.... i usually throw those in the day before i dont have to work so it doesnt effect me at all.
as far as the DB pullover... the reason i do those is it usually helps me stretch out and warm up a little before i hit anything hard. it might not do much for my chest and seeing as i dont do much weight im not worrying about tearing anything. its more or less just something i like to do. i usually do add incline or decline press into my chest day but i was short on time this week. i usually do incline one week and decline the next just to keep it different. im one of the types that gets bored if i do the same thing so that kinda helps me on that. oh yes, and i will look into the ATrainer flys. never even heard of them so if you could leave a link that would be awesome. thanks for the help

BeyondAdaptation · 12-19-2006, 08:21 PM

today was my arm day. ive been trying to hit these more often because it seems to be the lagging body part as of now. didnt have as much time as i would have liked and the gym was packed so it wasnt the best of times.

Barbell curls- 10 @ 60lbs, 8 @ 60lbs, 7 @ 60lbs

Rev Barbell curls- 10 @ 30lbs, 10 @ 40 lbs, 9 @ 40 lbs

Tri pushdown- 10 @ 100lbs, 10 @ 110lbs, 9 @ 120lbs

Alt. bicep curls- 10 @ 25lbs, 10 @ 25lbs, 7 @ 30lbs

Cross body alt. hammer curls- 10 @ 25lbs, 10 @ 25lbs, 7 @ 30lbs

Calf raises- 10 @ 125lbs, 10 @ 170lbs, 8 @ 170lbs, 10 @ 135lb

over all i was happy with the night.

BeyondAdaptation · 12-24-2006, 10:56 PM

DB shoulder press 5x30lbs, 5x45lbs, 5x50lbs, 5x45lbs, 5x40

Lat Pull down 5x80lbs, 5x100lbs, 5x120lbs, 5x100lbs, 5x80lbs

DB shrugs (i love these) 10x50, 10x70, 10x80, 10x80, 10x80 then i tried it with barbell because i go to a local YMCA and the dumbells dont go over 80lbs. i couldnt do barbell as well because it kills my shoulders and it just doesnt feel right so i stopped.

Ive been using ROMANAZ's "triple threat" for a little bit now. i did that 3 times with 20lb DB's.

wasnt the most productive day ever because a bunch of kids from school were screwing around and barely even lifting. i usually go at night to avoid dealing with people like them (and its the only time i can usually go) but i didnt have the choice today.

BeyondAdaptation · 12-24-2006, 11:05 PM

Close grip Lat pulldown - 80x5, 100x5, 110x5, 120x5, 100x5

Back Extensions- 45x5, 90x5, 90x5, 90x5

Straight arm pulldown - 70x5, 80x5, 90x5, 100x3, 80x5

i decided i wanted to see what my military press was at. i did single reps starting at 95lbs and increased 5 lbs each lift until i got 135lbs. 135 was a PR so i was pretty pumped when i got that. i went for 140 but i had nothing left. im going to try it at the begining of a workout instead of the end next time. i think i might hit 155 when i do that.

12-17-2006, 10:30 PM	#1
BeyondAdaptation Amateur Join Date: Nov 2006 Location: NH Posts: 63 Recipes: 0 Rep Power: 5	BeyondAdapations Log. Im starting my log as of today. since i started lifting about 3 months ago i have kept a very unorganized log for myself. i usually only do it once every month to check my progress because thats all i usually have time for. i have decided that im going to keep one online also to maybe give myself another reason to push harder, make bigger gains, figure out what is working for me, and most of all have experienced people keep me on the right track. so i guess i can give some quick background of where i am at. i am 17, 5' 10", and 133lbs. i have been seriously lifting for about 3 months now. i have been trying a few different things regarding a good balance of sets vs reps. ive read so many articles about what to try but ive given up on that. im going to keep a steady and acurate log and im hoping that will give me all the information i need. as of now i am on a 4 day split. some weeks i have extra time and i go work what i feel needs more work and some i have to skip a day. as for my split this is how it goes; Day 1-chest, Day 2 - bi's and tri's, Day 3- back, Day 4 - shoulders. i dont have specific days that i do these because of my schedule but that is usally the order i do them in. i usually throw in abs on random days that i have time and i hit traps on my shoulder day. __________________ --------------- 142 lbs Bench: 215 Deadlift: 305 Squat: 225/ Dips: 5+50lbs

12-17-2006, 10:56 PM	#2
BeyondAdaptation Amateur Join Date: Nov 2006 Location: NH Posts: 63 Recipes: 0 Rep Power: 5	12-17-06 chest workout this was my most recent workout. the things posted are just the working sets. i do a few warm up sets for each and usually throw in some push ups and sit ups. 12/17/2006 Chest workout ------------------------------ Flat DB Press 10 @ 45lbs 8 @50 lbs 6 @ 50lbs I went for 55 lbs but didnt get it, its always the first rep that seems to be the hardest for me and i just couldnt manage to get it up. maybe next time. ----------------------------- Cable Crossover 10 @ 60lbs 10 @ 70lbs 6 @ 70lbs ----------------------------- Dips 15 @ BW 12 @ BW 10 @ BW+30lbs ---------------------------- DB pullover 10 @ 35lbs 10 @ 40lbs 8 @ 45lbs I also have a few other excersises that i do on my chest days that i cant seem to find a name for. they are just things that i picked up from watching other people in the gym and i happened to really like so i do them now. i will explane and maybe someone will know what they are. the first one is where you hold the barbell at about the same width as your comfortable benching, then with your knees slightly bent you bend over the weight puting your back at maybe a 30 degree angle ( i might be a little off). then you pull the barbell up towards the middle of your chest. for these i did 5 @ 135lbs, 5 @ 155lbs, and 5 @ 185. (also with a few lighter warm up sets) after reading a ton about DC training i have started to use the "extreme stretching" im not sure if it will effect me at all seeing as i am not using the same training as those guys but i figure if it burns like it does its doing something so that was my chest workout. not the most intense log on the site but its been working pretty well for me. i will post more as i have time for. most likly on the weekends of the previous weeks work. enjoy and please leave me any helpful advice that you have. __________________ --------------- 142 lbs Bench: 215 Deadlift: 305 Squat: 225/ Dips: 5+50lbs

12-18-2006, 04:21 PM	#6
BeyondAdaptation Amateur Join Date: Nov 2006 Location: NH Posts: 63 Recipes: 0 Rep Power: 5	about the legs.... i have terrible joint problems. actually, its not really the joints. i have excess bone growth on my knee cap which rubs on the other bones and if i do any heavy lifting or running it gets to the point that any movement or bending is painful. im not one to slack off because of something dumb or make excuses to not hit legs so please dont think it is that. i have tried doing squats and other leg work but it makes it almost impossible for me to work. i do mostly carpentry in the winter which about half the time im on my knees doing things like installing baseboards, flooring, and things like that so it doesnt work out very well if i can barely bend them. i have been adding in a few calf excersises but not a whole days worth.... i usually throw those in the day before i dont have to work so it doesnt effect me at all. as far as the DB pullover... the reason i do those is it usually helps me stretch out and warm up a little before i hit anything hard. it might not do much for my chest and seeing as i dont do much weight im not worrying about tearing anything. its more or less just something i like to do. i usually do add incline or decline press into my chest day but i was short on time this week. i usually do incline one week and decline the next just to keep it different. im one of the types that gets bored if i do the same thing so that kinda helps me on that. oh yes, and i will look into the ATrainer flys. never even heard of them so if you could leave a link that would be awesome. thanks for the help __________________ --------------- 142 lbs Bench: 215 Deadlift: 305 Squat: 225/ Dips: 5+50lbs

12-19-2006, 08:21 PM	#7
BeyondAdaptation Amateur Join Date: Nov 2006 Location: NH Posts: 63 Recipes: 0 Rep Power: 5	12-18-06 bi's and tri's today was my arm day. ive been trying to hit these more often because it seems to be the lagging body part as of now. didnt have as much time as i would have liked and the gym was packed so it wasnt the best of times. Barbell curls- 10 @ 60lbs, 8 @ 60lbs, 7 @ 60lbs Rev Barbell curls- 10 @ 30lbs, 10 @ 40 lbs, 9 @ 40 lbs Tri pushdown- 10 @ 100lbs, 10 @ 110lbs, 9 @ 120lbs Alt. bicep curls- 10 @ 25lbs, 10 @ 25lbs, 7 @ 30lbs Cross body alt. hammer curls- 10 @ 25lbs, 10 @ 25lbs, 7 @ 30lbs Calf raises- 10 @ 125lbs, 10 @ 170lbs, 8 @ 170lbs, 10 @ 135lb over all i was happy with the night. __________________ --------------- 142 lbs Bench: 215 Deadlift: 305 Squat: 225/ Dips: 5+50lbs

12-24-2006, 10:56 PM	#8
BeyondAdaptation Amateur Join Date: Nov 2006 Location: NH Posts: 63 Recipes: 0 Rep Power: 5	12-19-06 Shoulders DB shoulder press 5x30lbs, 5x45lbs, 5x50lbs, 5x45lbs, 5x40 Lat Pull down 5x80lbs, 5x100lbs, 5x120lbs, 5x100lbs, 5x80lbs DB shrugs (i love these) 10x50, 10x70, 10x80, 10x80, 10x80 then i tried it with barbell because i go to a local YMCA and the dumbells dont go over 80lbs. i couldnt do barbell as well because it kills my shoulders and it just doesnt feel right so i stopped. Ive been using ROMANAZ's "triple threat" for a little bit now. i did that 3 times with 20lb DB's. wasnt the most productive day ever because a bunch of kids from school were screwing around and barely even lifting. i usually go at night to avoid dealing with people like them (and its the only time i can usually go) but i didnt have the choice today. __________________ --------------- 142 lbs Bench: 215 Deadlift: 305 Squat: 225/ Dips: 5+50lbs

12-24-2006, 11:05 PM	#9
BeyondAdaptation Amateur Join Date: Nov 2006 Location: NH Posts: 63 Recipes: 0 Rep Power: 5	12-20-06 BACK Close grip Lat pulldown - 80x5, 100x5, 110x5, 120x5, 100x5 Back Extensions- 45x5, 90x5, 90x5, 90x5 Straight arm pulldown - 70x5, 80x5, 90x5, 100x3, 80x5 i decided i wanted to see what my military press was at. i did single reps starting at 95lbs and increased 5 lbs each lift until i got 135lbs. 135 was a PR so i was pretty pumped when i got that. i went for 140 but i had nothing left. im going to try it at the begining of a workout instead of the end next time. i think i might hit 155 when i do that. __________________ --------------- 142 lbs Bench: 215 Deadlift: 305 Squat: 225/ Dips: 5+50lbs

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