Vario's training log

Vario · 04-14-2007, 01:48 AM

Im not sure of my goals at this point, as DJSTARER will probably tell you.
But heres my log for the next few weeks I guess.
Up until recently I was doing a powerlifting style westside split but Ive started taking a ph and I am doing a more bodybuilding focused routine right now.

Stats:
Bodytype: ecto
Weight: 184, 13% BF
Height: 5'9
Arms: 15.75-16", Chest: 43", Leg: 24", Shoulder: 51"
Squat: 315 raw, 365 equipped
Deadlift: 420 raw
Bench: 220 raw
Military Press: 150

My routine right now is a little disorganized as I am trying to get my lagging bodyparts up to speed, namely biceps, triceps, and shoulders.
I might decide to cut a bit if I get too heavy so I can look good later in the summer.

**DJSTARER** · 04-14-2007, 01:50 AM

yikes. this is for ur own good

Vario · 04-14-2007, 01:51 AM

I will put the workouts that I have done this week in here and put fresh material in starting monday...

Monday: Chest and Width
Bench Press: 45x10 95x10 175x5 185x4 195x3s 205x3s 135x10 135x6
Cuban Rotation: 12.5x10
Dumbbell Row: 100x10 100x8 100x8
Dumbbell Fly: 45x10 45x10 45x10
Face Pulls: 85x10 85x10
Wide Lat Pulldown: 140x10 140x10 140x10

's' means I am using a spotter, probably heavy

Vario · 04-14-2007, 01:52 AM

Tuesday: Arms
Close Grip Bench 135x10 155x8 155x6 155x8 155x5 135x8
Barbell Curl 85x8 85x8 85x6 85x5
Tricep Pushdown 110x8 110x8 110x8 I think it was 110
Cable Curl 90x12 120x8 110x8 110x8 slow negatives
Hammer Curl 30x8 30x10 30x8 30x8
Barbell Shrugs 135x6 225x6 225x6 225x6

Vario · 04-14-2007, 01:53 AM

Thursday: shoulders
Standing Press barx10 95x10 135x5 135x5 135x5 135x5 135x5 solid pr
Lateral Raise 25x8 25x8 25x8 back pumps or something, lower back hurts
Face Pulls 40x15 40x15 40x15
Cable Row 110x8 140x8 180x8
Bradford Press 65x8 rotator cuff soreness so stopped
Cuban Rotation 15x10 15x10 7.5x8

Vario · 04-14-2007, 01:54 AM

Friday: Back
Dips BWx10 Easy
LatPulldown 140x10 165x10 180x8 hard
Barbell Curl 95x5 95x5 95x5 95x3 75x10
Dumbbell Curl 40x8 40x8
Clean and jerk 135x1 I was bored and ran out of stuff to do
Deadlift 225x5 315x10 405x1
Ab Machine easy10 medium10 hard10

notes: solid pr on the lat pulldowns and on the curls.

**romanaz** · 04-14-2007, 03:26 AM

werd, good to see you logging finally. You still on the PL team?

Vario · 04-14-2007, 03:35 AM

i guess. Im just training to look good for summer right now though.

**romanaz** · 04-14-2007, 03:36 AM

Quote:

Originally Posted by Vario

i guess. Im just training to look good for summer right now though.

I'm eating to look good.

Vario · 04-14-2007, 10:03 PM

Saturday: Ran a mile. Legs stopped working at that point, so I had to walk a mile in the opposite direction.

Getting really bad shinsplints and calf pains.

Vario · 04-16-2007, 11:36 PM

Monday: Chest and Width
Wide Grip Bench Press 45x10 95x10 135x5 135x5 185x3 195x3 205x0 135x12
Cuban Rotation 10x10 10x10
Cable Row with Neutral Attachment 165x8 165x8 180x8 180x8
Dumbbell Fly 40x10 40x10 40x10
Wide Lat Pulldown 165x8 165x8 180x8 180x5
Face Pulls 65x20 65x20
Ab Machine Heavyx8 Heavyx8 Heavyx8

Notes: Bodyweight 186, up 3 lbs of lean this weekend. Looks like I lost some BF% as well. Disapointed in lack of bench progress but everything else is of course flying up. Arms are almost 16" now. Looking proportional. Strained my abs doing the last set on the machine and I could actually feel the right upper part of my 6pack popping out, really painful. Seems to be getting better, hopefully it wont interfere. Im going to cut my training down to 3 days as residual soreness from the overhead pressing last week still exists. I was actually pressing 3 days last week. Wide bench day 1, close bench day 2, and overhead day 3. Really bad idea, but Im testing my limits right now.

I think Ill do:
Monday: Chest and Lats
Wednesday: Tri's and Bi's
Friday: Shoulders
...for the remaining week and a half and then go back to doing a full body routine with westside.
Not sure if I'll keep benching or switch to weighted dips. Im getting good development and size but no strength really.

Im training to get symmetrical again, hence why Im not doing much leg.

I also had really bad insomnia last night. Went to bed around 3 am and didnt fall asleep until 5. Ended up getting up at noon, so its 7 hours of sleep but I wasn't very happy about it. I got 11 hours the night before so I guess that makes up for it.

Vario · 04-18-2007, 02:08 AM

Tuesday: off day. insomnia still persists.
took progress picture

**bigDman** · 04-18-2007, 03:20 AM

looking good keep it up

**DarkFalcon** · 04-18-2007, 03:51 AM

Quote:

Originally Posted by Vario

Tuesday: off day. insomnia still persists.
took progress picture

Great size bro, keep it up and that dog will be jealous.

**davtown** · 04-18-2007, 05:16 AM

nice work, Vario

**DJSTARER** · 04-18-2007, 05:53 AM

i knew him before he even started lifting.... you guys have no idea. Talk about true ectomorph. He was a skinny little bioch.

vanwilder · 04-18-2007, 06:20 AM

is this dc?

Vario · 04-18-2007, 10:42 PM

Wednesday: Arms
Close Grip Bench 135x3 155x6 165x8 165x6 165x6
Barbell Curl 95x6 85x8 85x6 85x5
Tricep Pushdown 1/2stackx15 fullstackx6 3/4stackx12 3/4stackx12
Cable Curl 50x15 50x12 65x8 65x10
Facepulls 70x15
Barbell Pushpress (behind neck) barx10 115x8 135x5
Overhead Tricep Pushes 1/2 stackx20 1/2 stackx10
Notes: decent workout, set PR's on the close grip bench by a good deal. Almost passed out doing curls. Hurt my neck doing the strongman style pushpresses so I decided not to do anymore. Cable stack weights are kinda iffy but Im just using them to volume out my routine.
Weight is about 187-188ish.

04-14-2007, 01:48 AM	#1
Vario Pro Stature Join Date: Mar 2006 Posts: 286 Recipes: 1 Rep Power: 12	Vario's training log Im not sure of my goals at this point, as DJSTARER will probably tell you. But heres my log for the next few weeks I guess. Up until recently I was doing a powerlifting style westside split but Ive started taking a ph and I am doing a more bodybuilding focused routine right now. Stats: Bodytype: ecto Weight: 184, 13% BF Height: 5'9 Arms: 15.75-16", Chest: 43", Leg: 24", Shoulder: 51" Squat: 315 raw, 365 equipped Deadlift: 420 raw Bench: 220 raw Military Press: 150 My routine right now is a little disorganized as I am trying to get my lagging bodyparts up to speed, namely biceps, triceps, and shoulders. I might decide to cut a bit if I get too heavy so I can look good later in the summer. __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

04-14-2007, 01:50 AM	#2
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,983 Recipes: 0 Rep Power: 113	yikes. this is for ur own good __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

04-14-2007, 01:51 AM	#3
Vario Pro Stature Join Date: Mar 2006 Posts: 286 Recipes: 1 Rep Power: 12	I will put the workouts that I have done this week in here and put fresh material in starting monday... Monday: Chest and Width Bench Press: 45x10 95x10 175x5 185x4 195x3s 205x3s 135x10 135x6 Cuban Rotation: 12.5x10 Dumbbell Row: 100x10 100x8 100x8 Dumbbell Fly: 45x10 45x10 45x10 Face Pulls: 85x10 85x10 Wide Lat Pulldown: 140x10 140x10 140x10 's' means I am using a spotter, probably heavy __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

04-14-2007, 01:52 AM	#4
Vario Pro Stature Join Date: Mar 2006 Posts: 286 Recipes: 1 Rep Power: 12	Tuesday: Arms Close Grip Bench 135x10 155x8 155x6 155x8 155x5 135x8 Barbell Curl 85x8 85x8 85x6 85x5 Tricep Pushdown 110x8 110x8 110x8 I think it was 110 Cable Curl 90x12 120x8 110x8 110x8 slow negatives Hammer Curl 30x8 30x10 30x8 30x8 Barbell Shrugs 135x6 225x6 225x6 225x6 __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

04-14-2007, 01:53 AM	#5
Vario Pro Stature Join Date: Mar 2006 Posts: 286 Recipes: 1 Rep Power: 12	Thursday: shoulders Standing Press barx10 95x10 135x5 135x5 135x5 135x5 135x5 solid pr Lateral Raise 25x8 25x8 25x8 back pumps or something, lower back hurts Face Pulls 40x15 40x15 40x15 Cable Row 110x8 140x8 180x8 Bradford Press 65x8 rotator cuff soreness so stopped Cuban Rotation 15x10 15x10 7.5x8 __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

04-14-2007, 01:54 AM	#6
Vario Pro Stature Join Date: Mar 2006 Posts: 286 Recipes: 1 Rep Power: 12	Friday: Back Dips BWx10 Easy LatPulldown 140x10 165x10 180x8 hard Barbell Curl 95x5 95x5 95x5 95x3 75x10 Dumbbell Curl 40x8 40x8 Clean and jerk 135x1 I was bored and ran out of stuff to do Deadlift 225x5 315x10 405x1 Ab Machine easy10 medium10 hard10 notes: solid pr on the lat pulldowns and on the curls. __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

04-14-2007, 03:35 AM	#8
Vario Pro Stature Join Date: Mar 2006 Posts: 286 Recipes: 1 Rep Power: 12	i guess. Im just training to look good for summer right now though. __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

04-14-2007, 10:03 PM	#10
Vario Pro Stature Join Date: Mar 2006 Posts: 286 Recipes: 1 Rep Power: 12	Saturday: Ran a mile. Legs stopped working at that point, so I had to walk a mile in the opposite direction. Getting really bad shinsplints and calf pains. __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

04-16-2007, 11:36 PM	#11
Vario Pro Stature Join Date: Mar 2006 Posts: 286 Recipes: 1 Rep Power: 12	Monday: Chest and Width Wide Grip Bench Press 45x10 95x10 135x5 135x5 185x3 195x3 205x0 135x12 Cuban Rotation 10x10 10x10 Cable Row with Neutral Attachment 165x8 165x8 180x8 180x8 Dumbbell Fly 40x10 40x10 40x10 Wide Lat Pulldown 165x8 165x8 180x8 180x5 Face Pulls 65x20 65x20 Ab Machine Heavyx8 Heavyx8 Heavyx8 Notes: Bodyweight 186, up 3 lbs of lean this weekend. Looks like I lost some BF% as well. Disapointed in lack of bench progress but everything else is of course flying up. Arms are almost 16" now. Looking proportional. Strained my abs doing the last set on the machine and I could actually feel the right upper part of my 6pack popping out, really painful. Seems to be getting better, hopefully it wont interfere. Im going to cut my training down to 3 days as residual soreness from the overhead pressing last week still exists. I was actually pressing 3 days last week. Wide bench day 1, close bench day 2, and overhead day 3. Really bad idea, but Im testing my limits right now. I think Ill do: Monday: Chest and Lats Wednesday: Tri's and Bi's Friday: Shoulders ...for the remaining week and a half and then go back to doing a full body routine with westside. Not sure if I'll keep benching or switch to weighted dips. Im getting good development and size but no strength really. Im training to get symmetrical again, hence why Im not doing much leg. I also had really bad insomnia last night. Went to bed around 3 am and didnt fall asleep until 5. Ended up getting up at noon, so its 7 hours of sleep but I wasn't very happy about it. I got 11 hours the night before so I guess that makes up for it. __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

04-18-2007, 02:08 AM	#12
Vario Pro Stature Join Date: Mar 2006 Posts: 286 Recipes: 1 Rep Power: 12	Tuesday: off day. insomnia still persists. took progress picture __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

04-18-2007, 03:20 AM	#13
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,619 Recipes: 0 Rep Power: 186	looking good keep it up __________________ COME CHECK OUT MY JOURNAL

04-18-2007, 05:16 AM	#15
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,351 Recipes: 0 Rep Power: 128	nice work, Vario __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

04-18-2007, 05:53 AM	#16
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,983 Recipes: 0 Rep Power: 113	i knew him before he even started lifting.... you guys have no idea. Talk about true ectomorph. He was a skinny little bioch. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

04-18-2007, 06:20 AM	#17
vanwilder IMPC Contestant Join Date: Jul 2005 Location: calgary Posts: 728 Recipes: 0 Rep Power: 13	is this dc? __________________ me > yourmom

04-18-2007, 10:42 PM	#18
Vario Pro Stature Join Date: Mar 2006 Posts: 286 Recipes: 1 Rep Power: 12	Wednesday: Arms Close Grip Bench 135x3 155x6 165x8 165x6 165x6 Barbell Curl 95x6 85x8 85x6 85x5 Tricep Pushdown 1/2stackx15 fullstackx6 3/4stackx12 3/4stackx12 Cable Curl 50x15 50x12 65x8 65x10 Facepulls 70x15 Barbell Pushpress (behind neck) barx10 115x8 135x5 Overhead Tricep Pushes 1/2 stackx20 1/2 stackx10 Notes: decent workout, set PR's on the close grip bench by a good deal. Almost passed out doing curls. Hurt my neck doing the strongman style pushpresses so I decided not to do anymore. Cable stack weights are kinda iffy but Im just using them to volume out my routine. Weight is about 187-188ish. __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)