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TRAINING LOG: West Imboden |
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West
Senior Member Joined: 4/17/09 Location: United States Status: Offline Points: 348 |
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Posted: 1/25/10 at 8:58am |
O.K. I'm going to go ahead and jump on the wagon with all of these heavy lifters here. May I someday be as strong as them.
Starting weight and numbers: 270 lbs. 10/25/09 Front Squats 3x8 (115), 1x8 (125), 1x8 (135) Back Squats 2x8 (165), 1x8 (185), 1x8 (200) Deadlifts 3x5 (185) 10/27/09 Bench Press 1x8 (95) Tricep Extension 3x8 (40), 3x8 (70) Cable Flies 3x8 (30) Tricep Press 1x7 (95), 2x8 (65)
and my most recent weight and numbers. 256 lbs. 1/21/10 Bench Press 2x8 (135), 1x5 (155), 1x5 (185), 2x5 (195), 1X5 (205) Incline Bench Press 1x5 (135), 1x5 (155), 1x5 (165) Decline DB Bench 3x5 (60) Skull Crushers 1x10 (55), 1x8 (60), 1x8 (65) Cable Flies 1x8 (50), 1x8 (55), 1x8 (60) 1/23/10 Front Squat 1x5 (205), 1x5 (225), 1x5 (245), 1x5 (265) use too much back on the last 2 reps, and was too sore to go any higher in the back squat. Back Squat 1x5 (245), 1x5 (315), 1x5 (335) Jump Squat 3x5 (135) Seated Military Press 1x8 (115), 1x5 (135), 1x5 (155) Shrugs 1x8 (185), 1x10 (225), 2x8 (275) 1x8 (315)
Sorry for any confusion with terminology, I'm still getting used to the whole weightlifting thing. I am not focusing on explosion right now. It's something I need, but I'm building a base of strength first, if that makes sense.
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West
Senior Member Joined: 4/17/09 Location: United States Status: Offline Points: 348 |
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And thanks to all of you. It's inspiring, and I hope this causes me to keep on top of my weightlifting.
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Drink to the fame of it, honor the name of it, The Tartan.
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Duncan McCallum
Postaholic Joined: 12/07/07 Location: United States Status: Offline Points: 7442 |
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You will keep you on top of your weightlifting...none of us are under the bar with you!!! Get after it! |
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The man in the arena.
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buckcali
Senior Member Joined: 9/01/07 Location: United States Status: Offline Points: 156 |
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Keep working West.. you will get to your goals.. as Mr. Duncan stated it's up to you ... "Get after it!"
The little Guy |
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West
Senior Member Joined: 4/17/09 Location: United States Status: Offline Points: 348 |
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Not much of a workout today. Gym was really busy. 1/25/10 Bench Press 1x8 (245), 1x5 (165), 1x5 (185), 1x4 (195) all on my own. Tricep Extensions /Rope 1x10 (100), 1x8 (120), 1x6 (130) Cable Fly 1x8 (50), 1x8 (60) DB tricep Extension 1x8 (50), 1x8 (60), 1x8 (65), 1x8 (70)
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Drink to the fame of it, honor the name of it, The Tartan.
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West
Senior Member Joined: 4/17/09 Location: United States Status: Offline Points: 348 |
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Update on my weight: 251 Lbs. 1/28/10 Shrugs 1x8 (135), 1x8 (225), 2x8 (275) Front Squats 1x5 (205), 1x5 (225), 1x5 (245), 1x5 (265) Back Squat 1x5 (275), 1x5 (315), 1x5 (355) Jump Squat 2x5 (135), 1x5 (185) Seated Military Press 1x8 (115), 2x8 (135)
I will be changing up my workout routine very shortly. My schedule is changing, now that im going back to school, plus I was planning on making a fundamental change to my workouts anyway. As you can see, every other time i go, i do upper body, then lower body. Focusing on legs and shoulders and on my upper body days, chest and tris. I am trying to figure out how to fit in 6 days a week of lifting and will be trying to train more muscle groups. I need to see where my blocks of free time are during the week, after i go to my classes and do homework and al that junk. So its a slow period at the gym for me. |
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Drink to the fame of it, honor the name of it, The Tartan.
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West
Senior Member Joined: 4/17/09 Location: United States Status: Offline Points: 348 |
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2/02/10 Front Squat 1x5 (205), 1x5 (225), 1x5 (245), 1x5 (265) Back Squat 1x5 (295), 1x5 (315) Squats felt very good, especially front squats, but in the interest of time, I had to cut down on back squats. Hamstrings 1x10 (115), 1x10 (130), 1x10 (145) Quads (machine) 1x10 (100), 1x12 (130) Lateral Raise 1x8 (110), 1x8 (140), 1x8 (155) Seated Military Press 4x5 (135)
2/03/10 Bench Press 1x8 (135), 1x8 (155), 1x6 (175), 1x4 (185) Skull Crushers 1x10 (60), 1x10 (65), 1x10 (70) Chest Fly (like cable flies, but even more mechanical.) 1x8 (120), 1x8 (140), 1x8 (160), 1x8 (180) Tricep Extensions (rope) 1x10 (100), 1X8 (110), 1X6 (120)
These last two workouts are the crossover into my new routine. I used to go to the gym Mon-Fri., but I used Tuesday and Thursday as cardio days. Also, Youll notice that i only ever really work Legs and Shoulders one day, and then chest and tris the next day. From now on I plan on going to the gym about 6 days a week. Each of those days, I will incorprate Cardio into my workout. Mon.- Back and Bi, Tues.-Leg and Shoulder, Wed.- Chest and Tris, Thurs.-Back and Bi, Fri.- Leg and Shoulder, Sat.- Chest and Tris.
Now, from an inexperienced lifter to all of you. Does that sound reasonable? Sunday I rest (and go throw!)
BTW: I tried Monster Milk and Muscle Milk for the first time yesterday and today, respectively, and I gotta say. It tastes like freakin liquified cake batter! |
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Drink to the fame of it, honor the name of it, The Tartan.
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Alan H
Postaholic Account banned. Joined: 5/19/08 Status: Offline Points: 3135 |
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Wish I had your squat numbers!
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West
Senior Member Joined: 4/17/09 Location: United States Status: Offline Points: 348 |
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Thanks Alan I don't understand why my lower body is sooooo much stronger than my upper body. I've only been working out since late October, and Ive focused as much on chest and tris as I have my legs. |
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Drink to the fame of it, honor the name of it, The Tartan.
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West
Senior Member Joined: 4/17/09 Location: United States Status: Offline Points: 348 |
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2/4/10 Lat Rows Supersets 3x10 (120), 3x15 (90), 3x20 (50) Cable Pulls 1x10 (100), 1x10 (120), 1x10 (130) Lat Pull Downs 1x10 (100), 2x10 (120) Preacher Curls 3x10 (45) One-armed Cable curls 3x5 (each arm)(35) 2/5/10 Front Squats 1x5 (205), 1x5 (225), 1x5 (245), 1x5 (275) Back Squats 1x5 (295), 1x5 (315), 1x5 (345), 1x5 (365), 1x5 (385), 1x5 (405) Jump Squat 3x8 (135) Seated Military Press 2x8 (85), 1x8 (105) Shrugs 1x8 (135), 1x8 (225), 1x8 (315), 1x3 (405) |
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Drink to the fame of it, honor the name of it, The Tartan.
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West
Senior Member Joined: 4/17/09 Location: United States Status: Offline Points: 348 |
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2/6/10 Bench Press 1x8 (135), 1x8 (155), 1x8 (175), 1x4 (185) Overhead Tricep Extensions 1x10 (80), 1x10 (95), 1x10 (110) Chest Flies 1x10 (120), 1x10 (140), 1x8 (160) Tricep Extensions w/ rope 1x10 (100), 1x10 (110), 1x10 (120) 2/8/10 (very light) Lat Pulldowns 1x8 (100), 1x8 (130), 1x8 (140), 1x8 (150) Deadlifts 1x5 (135), 1x5 (225), 1x5 (315) 2/9/10 (very light) Back Squats 2x5 (225) Jump Squats 2x5 (135), 2x5 (185), 1x5 (205)
On the 13th and 14th of February, there was a competition. Queen Mary Games, in Long Beach, California. Thus the light workouts to ensure I dont hurt myself or show up sore. Then back to normal. 2/15/10 Lat Pulldowns 1x8 (100), 1x8 (120), 1x8 (140), 1x8 (150) Cable Bicep Curls 1x10 (60), 1x10 (70), 1x10 (80), 1x10 (90) Lateral Rows 1x10 (120), 1x10 (140), 1x10 (150) Deadlifts 1x5 (135), 1x5 (225), 1x5 (275) Preacher Curls 1x8 (40), 1x8 (60), 1x8 (80) Some random lower back machine 1x10 (110), 1x10 (140), 1x10 (170) |
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West
Senior Member Joined: 4/17/09 Location: United States Status: Offline Points: 348 |
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Its been difficult to go to the gym 6 days a week, between work and school. 2/16/10 Front Squat 1x5 (225), 1x5 (245), 1x5 (265), 1x2 (285) Back Squat 1x5 (315), 1x5 (365), 1x5 (385) Jump Squat 3x5 (135) Seated Military Press 1x8 (115), 1x8 (125), 1x8 (135), 1x8 (145) Lateral Raises 1x8 (100), 1x8 (120), 1x8 (140), 1x8 (150) 2/17/10 Bench Press 1x8 (135), 1x8 (155), 1x8 (175), 1x4 (185) Tricep Extensions 1x10 (100), 1x8 (110), 1x8 (120) Machine Chest Flies 1x8 (120), 1x8 (140), 1x8 (160) Machine Tricep Extensions 1x8 (30), 1x8 (50), 2x8 (70) Chest Press 1x8 (130), 1x8 (140), 1x8 (160) Skullcrushers 1x10 (60), 1x10 (65) 2/18/10- changing the way I record this stuff. Typing the sets and reps, then in parenthesis are the weights i did the sets at. Bicep Curls 1x10 (50)(65)(75)(85)(100) Lat Pull downs 1x8 (100)(120)(130)(140) Lower back machine 1x8 (125)(150)(185) Preacher Culrs 1x8 (40)(60)(70) Lat Rows 1x8 (120)(140)(160) 2/20/10 Front Squats 1x5 (225)(255)(295) Back Squat 1x5 (315)(365) Seated Military Press 1x8 (115)(125), 1x10 (135) Lateral Raises 1x8 (100)(120)(130) 2/22/10 Bench Press 1x8 (135)(155)(175), 1x5 (185) Tricep Extensions/bar 1x10 (100)(120)(140), 1x8 (150) Chest Flies/machine 1x8 (120)(140)(160) Skull Crushers 1x10 (50)(60) Overhead tricep extensions 1x10 (90)(100) Chest Press 1x10 (130)(140) 2/25/10 Preacher Curls 1x8 (40)(50)(60)(80) Lat Rows 1x8 (120)(140)(160)(170) Bicep Curls 1x8 (80)(90)(100) Lat Pull Downs 1x8 (105)(135), 1x7 (150) 2/27/10 Fron Squat 1x5 (225)(255)(295) Back Squats 1x5 (315) Lateral Raises 1x10 (100)(120)(150) I felt my left knee twinge a bit in the second set of my front squats, so i made today a really light gym day. After reading about soooooo many injuries on here, I dont want to go and create one of my own that will follow me for the rest of my days. So im being careful. In regards to my upper body, mainly chest and triceps, I have a question. Is there something Im doing wrong thats causing me to not see much improvement? Ever since 1/21/10, in my first post, my bench hasnt gone up. Any advice on this would be greatly appreciated. |
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Drink to the fame of it, honor the name of it, The Tartan.
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West
Senior Member Joined: 4/17/09 Location: United States Status: Offline Points: 348 |
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an hour of cardio today. That and some shot put drills in the gym dealing with foot placement. Other than that, nothing. Pomona Irish Fair is tomorrow, and im throwing both days. Comp after that is Vegas in april.
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Drink to the fame of it, honor the name of it, The Tartan.
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Duncan McCallum
Postaholic Joined: 12/07/07 Location: United States Status: Offline Points: 7442 |
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West, You are building a solid foundation. Good work.
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The man in the arena.
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AlDargie
Postaholic Joined: 7/27/06 Location: York, Maine Status: Offline Points: 1784 |
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"In regards to my upper body, mainly chest and triceps, I have a
question. Is there something Im doing wrong thats causing me to not
see much improvement? Ever since 1/21/10, in my first post, my bench
hasnt gone up. Any advice on this would be greatly appreciated."
I am not a big bencher, but I think you need to mix it up a little. Maybe instead of a single set of 10, (after proper warm up sets) go for 3 sets of 5, or some triples. Going fewer sets and reps will let you put more weight on the bar and break your plateau. You might also try working chest and shoulders from a different angle, ie incline bench or some military presses. |
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Dyin' ain't much of a living, boy. - Outlaw Josey Wales
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West
Senior Member Joined: 4/17/09 Location: United States Status: Offline Points: 348 |
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Thanks Duncan.
And Al, I can try doing less reps, but as it is, im only doing 4 or 5 at my top weights. Ill defenitely start adding in some variations though, so thanks. |
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Drink to the fame of it, honor the name of it, The Tartan.
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West
Senior Member Joined: 4/17/09 Location: United States Status: Offline Points: 348 |
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I did something to my left shoulder at the Pomona games, so my workouts since then have consisted mainly of cardio. Plus, they have been a little less frequent due to the fact that school picked up. My shoulder is practically 100% now though, and i got a new PR of 225 in bench yesterday. I know its not much.......but FINALLY! an improvement! I also did push press for the first time in forever. 4 sets of 145 Other than that i did some other minor workouts. Flies, DB press, incline bench... Off to the gym again tonight. |
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Drink to the fame of it, honor the name of it, The Tartan.
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Alan H
Postaholic Account banned. Joined: 5/19/08 Status: Offline Points: 3135 |
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Good news on that shoulder...
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