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bigalfry 08-12-2013 05:21 PM

BigAlFry's Training Log
 
Hey whats up guys, I've been a member on the forums since '09 but haven't really been active until now. I was going to post something about myself in the introductions thread but it appears to be locked... Oh well, I'll just introduce myself here.

Name's Alex - I'm 26 and have been lifting for 10 years now. I live in Calgary, Canada with my wife Danielle and my two boys Caleb(3) and Elijah(1.5). I'm an engineer tech. which means I spend 9 hours a day tied to a desk next to an asshole who talks too much. Lifting keeps me sane and prevents me from kicking in his teeth.

When I was 16 I was 6'3" and 130 lbs. I got tired of being nicknamed things like "stretch" so I went down to Canadian Tire and picked up a cheap weight bench. I started researching and lifting and by the time I went back to school at the end of the summer I had packed on over 50lbs of (mostly) muscle. I kept on going from there. Sold my weight bench and joined a local gym throughout the remainder of highschool and college and never stopped from there.

Lifting is a part of who I am - it's a part of the definition of 'me'. I love lifting, I love getting bigger, I love getting stronger and I love how nobody dares to F*** with me.

I found myself getting a little bored with training - I always did it for fun but never really got anywhere with it, no goal, no end result. So I came back to these forums a couple of weeks ago and started looking around and realised that I really want to start taking this seriously and get into powerlifting. I sent a message to Steve and he recommended a workout for me, the HugeGainer Early Intermediate Strength Building 4 Day Split (I'd post a link but I haven't made enough posts here yet to be allowed to).

I just started on it yesterday so I have a little catching up to do on the posting. Since this is a new workout I'm still kind of feeling out what weight I should be using so for the first week or two it won't be terribly consistent.

Day 1:
Squat:
225x7
225x7
225x6
Total Reps:20
Rep Goal: 20

Romanian Deadlift:
185x12
185x12
Total reps: 24
Rep Goal: 15

Leg Press:
270x18
270x16
270x15
270x12
270x12
Total Reps: 73
Rep Goal: 60

Leg Curls (standing, one leg):
50x15
50x11
50x10
50x8
Total Reps: 44
Rep Goal: 40

Decline Weighted Situps:
I never do abs, so I went without weight.
10
10
6
Total Reps:26
Rep Goal: 10-25

Calve Raise:
90x17
90x14
90x11
Total Reps: 42
Rep Goal: 40

Obviously I need to bump all of these up a bit next week, some more than others. Once I get everything all felt out I'll start my progressive loading. :ms:

EliteDreams 08-12-2013 11:22 PM

Great to see ya Alex. Work hard.

BendtheBar 08-13-2013 10:30 AM

Good luck smashing your goals. Will be following.

bigalfry 08-14-2013 10:36 AM

Was planning to post this yesterday but never got the chance to.

Day 2:
Still feeling things out.

Bench Press:
205x9
205x8
205x6
205x5
Total Reps: 28
Rep Goal: 25

One arm dumbell row:
95x13
95x12
95x9
Total Reps: 34
Rep Goal: 40

Seated Arnold Press:
35x12
35x10
35x8
Total Reps: 30
Rep Goal: 30

Lying Tricep Extension:
70x12
70x12
70x10
70x9
Total Reps: 43
Rep goal: 35

Seated Cable Rows:
160x12
160x10
160x8
Total Reps: 30
Rep Goal: 30

Dumbell Curls:
30x11
30x10
30x9
Total Reps: 30
Rep Goal: 30

That was Mondays workout - I'm pretty pumped for todays workout - DEADLIFTS!!!:hulk:

bigalfry 08-14-2013 01:34 PM

Day 3:
Deadlifts:
Work up to 1 rep of 85% max, followed by 75% singles, as many as you can fit into 10 minutes.
365x1
315x16
Damn near blacked out between a few of those reps.

Squat:
235x7
235x6
235x5
Total Reps: 18
Goal: 20

Shrugs:
10 reps with one plate, adding a plate every set until you can't do the 10 reps.
135x10
225x10
315x9

Standing Leg Curls:
65x15
65x12
65x12
65x12
Total Reps: 51
Goal: 40

Cable Crunch:
130x7
130x8
130x5
Total: 20
Goal: 10-25

Calve raises:
Machine was busted and I was running out of time. :(

bigalfry 08-16-2013 08:57 AM

Day 4:

Barbell shoulder press:
135x7
135x6
135x5
135x4
Toatal Reps: 22
Rep Goal: 30
Gonna knock 10 pounds off of this one next week to see if I can make my rep goal.

Close grip bench press:
135x10
135x9
135x9
135x8
Total Reps: 36
Rep Goal: 30

Barbell Row:
135x12
135x10
135x10
Total Reps: 32
Rep Goal: 30

Cable Tricep Extensions:
100x12
100x10
100x9
10x06
Total reps: 37
Rep Goadl: 35-40

Lat Pulldown:
180x9
180x8
180x6
Total Reps: 23
rep goal: 30

Hammer Curls:
35x12
35x10
35x9
Total reps: 31
rep goal: 30

Now that I've finished my first week on this routine I know what weights to use (most of my guesses were pretty close anyway) and I can start crushing it.

BendtheBar 08-18-2013 08:49 AM

Quote:

Originally Posted by bigalfry (Post 398605)

Now that I've finished my first week on this routine I know what weights to use (most of my guesses were pretty close anyway) and I can start crushing it.

Smash on!

bigalfry 08-20-2013 12:36 PM

Bit behind on posting my logs.
Saturday evening I started coughing and didn't think much of it because I had no other symptoms of a cold or anything. Lifted Sunday anyway and found myself drained and out of breath and energy so I dropped a couple of exercises off of that day. Monday I felt totally fine again though and made it through my workout no problem. Just a freak 24-hour coughing spell I suppose.

Sunday:

Squat:
235x4
235x7
235x6
Total Reps:17
Rep Goal: 20
Had a really rough start today

Romanian Deadlift:
225x8
225x7
Total reps: 15
Rep Goal: 15

Leg Press:
320x15
320x13
320x12
320x12
320x10
Total Reps: 62
Rep Goal: 60

Leg Curls (standing, one leg):
60x12
60x11
60x9
60x8
Total Reps: 40
Rep Goal: 40

Skipped abs and calves - felt sick and exhausted and decided its probably a good idea if I don't push too hard and rest instead.

Monday:

Bench Press:
215x7
215x7
215x7
215x5
Total Reps: 26
Rep Goal: 25

One arm dumbell row:
95x14
95x12
95x12
Total Reps: 38
Rep Goal: 40

Seated Arnold Press:
45x12
45x8
45x8
Total Reps: 28
Rep Goal: 30

Lying Tricep Extension:
80x12
80x11
80x10
80x10
Total Reps: 43
Rep goal: 35

Seated Cable Rows:
200x10
200x9
200x8
Total Reps: 27
Rep Goal: 30

Dumbell Curls:
35x12
35x10
35x10
Total Reps: 32
Rep Goal: 30

bigalfry 08-30-2013 09:20 AM

Getting even farther behind on my logs. Dammit. Time to post a week and a halfs worth of training.

Wednesday

Deadlifts:
Perform max singles at 80% of 1RM for 5 minutes. I screwed up and used 70% instead. Curse my manly disregard for reading directions!!!
315x15

Squat:
235x5
235x6
235x5
Total Reps: 16
Goal: 20
Don't know what the hell is wrong with my squats the last couple of workouts. Going to drop it by 10 lbs next time and really focus.

Shrugs:
10 reps with one plate, adding a plate every set until you can't do the 10 reps.
135x10
225x10
315x10
405x3

Standing Leg Curls:
70x17
70x16
70x14
70x12
Total Reps: 59
Goal: 40

Cable Crunch:
Ran into an old college buddy and did some other ab work with him instead using stability balls (rolls eyes). good to catch up though.

Calve raises:
90x18
90x10
90x9
Total Reps: 37
Goal: 40

Thursday

Barbell shoulder press:
135x6
135x6
135x5
135x4
Toatal Reps: 21
Rep Goal: 30

Close grip bench press:
145x10
145x9
145x9
145x8
Total Reps: 36
Rep Goal: 30

Barbell Row:
145x12
145x10
145x10
Total Reps: 32
Rep Goal: 30

Cable Tricep Extensions:
100x13
100x11
100x9
100x6
Total reps: 39
Rep Goal: 35-40

Lat Pulldown:
180x9
180x7
180x6
Total Reps: 22
rep goal: 30

Hammer Curls:
35x11
35x10
35x9
Total reps: 30
rep goal: 30

Sunday

Squat:
225x8
225x7
225x6
Total Reps:21
Rep Goal: 20
Found a better way to ensure that I'm squatting deep enough so that I didn't have to worry about it and could fully focus on lifting.

Romanian Deadlift:
235x8
235x7
Total reps: 15
Rep Goal: 15

Leg Press:
360x15
360x14
360x12
360x12
360x10
Total Reps: 63
Rep Goal: 60

Leg Curls (standing, one leg):
75x10
75x8
75x6
75x4
Total Reps: 28
Rep Goal: 40
Went a bit heavier than I should have on this one. Problem is I go to two different gyms and they have two versions of this same machine, one that uses plates and one that uses a pin selection. Never know what I should do. Might have to switch to the laying one for consistency.

Decline Weighted Situps:
0x12
0x10
0x8
Total Reps:30
Rep Goal: 10-25
I guess I have to start holding a plate now...

Calve Raise:
90x17
90x15
90x10
Total Reps: 42
Rep Goal: 40

Monday

Bench Press:
255x5 (for some reason I was unable to do simple addition and put more weight on than I should have)
225x5
225x4
225x3
Total Reps: 17
Rep Goal: 25

One arm dumbell row:
95x15
95x13
95x12
Total Reps: 40
Rep Goal: 40

Seated Arnold Press:
45x12
45x8
45x9
Total Reps: 29
Rep Goal: 30

Lying Tricep Extension:
90x12
90x9
90x8
90x7
Total Reps: 36
Rep goal: 35

Seated Cable Rows:
200x12
200x10
200x8
Total Reps: 30
Rep Goal: 30

Dumbell Curls:
40x10
40x9
40x8
Total Reps: 27
Rep Goal: 30

Wednesday
Deadlifts:
Work up to 1 rep of 85% max, followed by 75% singles, as many as you can fit into 10 minutes.
365x1
315x18

Squat:
235x6
235x8
235x5
Total Reps: 19
Goal: 20
Back on track with my squats!

Shrugs:
10 reps with one plate, adding a plate every set until you can't do the 10 reps.
135x10
225x10
315x8

Standing Leg Curls:
60x12
60x13
60x12
60x10
Total Reps: 47
Goal: 40

Cable Crunch:
130x9
130x6
130x6
Total Reps: 21
Rep Goal: 10-25

Calve raises:
90x18
90x12
90x10
Total Reps: 40
Goal: 40

Thursday

Barbell shoulder press:
135x8
135x6
135x4
135x4
Toatal Reps: 22
Rep Goal: 30

Close grip bench press:
165x7
165x6
165x5
165x5
Total Reps: 23
Rep Goal: 30

Barbell Row:
155x10
155x10
155x9
Total Reps: 29
Rep Goal: 30

Cable Tricep Extensions:
100x11
100x8
100x9
100x6
Total reps: 34
Rep Goal: 35-40

Lat Pulldown:
180x9
180x9
180x8
Total Reps: 26
rep goal: 30

Hammer Curls:
40x12
40x11
40x10
Total reps: 30
rep goal: 30

There, finally all caught up. Hopefully I won't go that long without posting again.

bigalfry 09-03-2013 12:14 PM

Sunday

Squat:
235x8
235x7
235x6
Total Reps:21
Rep Goal: 20

Romanian Deadlift:
245x7
245x6
Total reps: 13
Rep Goal: 15

Leg Press:
380x14
380x12
380x12
380x12
380x10
Total Reps: 60
Rep Goal: 60

Laying Leg Curls:
140x11
140x9
140x8
140x6
Total Reps: 34
Rep Goal: 40

Decline Weighted Situps:
10x10
10x8
10x6
Total Reps:24
Rep Goal: 10-25

Calve Raise:
100x16
100x12
100x12
Total Reps: 40
Rep Goal: 40


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