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01-15-2008, 10:38 AM
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Charlie's Training Log..
It's about time I started one of these here. My goals are simple right now and that is to get lean. I just finished up 12 weeks of 5X5 training where I got allot stronger, but now I want definiton.
My stats are: 24 5'8" 212 lbs 19/20% Bf?? 1-14 Legs ATG Squats Warm Up 135x12 paused 225x10x2 245x10x1 SLDL 135x10x3 (Only my 3rd time doing these, next week will be heavier) Leg Press 450x20x1 ( Still kinda light next week will go 12 plates) Standing Calve Raises 330x10x3 Super slow, good stretch Abs Weighted Sit Ups 130x10x3 Cardio 15 Mins treadmill on 10 degree incline at 2.5 mph Good workout overall, kept my heart rate up and burned some calories.
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Take delight in the LORD, and he will give you the desires of your heart.. Psalm 37:4 
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01-15-2008, 01:40 PM
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Most people stop short because they cant get any real weight up by going that deep. If you want MASSIVE legs as you stated, you have to do ATG squats period.
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Take delight in the LORD, and he will give you the desires of your heart.. Psalm 37:4
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01-15-2008, 01:44 PM
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But ya Ryan, he's absolutely right.
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Cutting progress Aug 15: 268 May 10: 198
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01-17-2008, 12:40 PM
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1-16
Chest/Shoulders/Tri's Chest Flat Bench DB Press 50's 15x2 70's 10x2 75's 8x1 Incline BB Press 135x10x3 Shoulders DB Shoulder Press 40's 10x3 (Too light) Upright Rows 90x10x3 Laterel Raises 15's 10x2 Tri's/Chest Close grip/Supersets with Skull Crushers 115/45x10x3 RGBP 135x10x3 My upperbody kinda sucks on numbers, but I do all exercises slow and controled. I really focus on the mind/muscle contraction. I am not one of those guys that gets under the bar and throws it around and squirms the whole time. Cardio 20 mins on the Eliptical on the interval mode.
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Take delight in the LORD, and he will give you the desires of your heart.. Psalm 37:4
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01-19-2008, 02:38 PM
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1-18
Weight 208! (Its working!) Back/Bi's Assisted Pull Ups 110x10x3 Reverse Grip Lat Pull 120x3x10 Bent Over BB Rows 135x10x2 155x10x1 Deadlifts (Decided to pass on the challenge, also I normally do these as my second exercise) 245x8x3 Bi's (At this point they were already smoked from all the pulling) Close Grip Preacher Curls 70x10x3 with a slow negative DB Hammer Curls 25's 10x3 Cardio 20 mins eliptical on interval mode Good workout, but I switched up the order I do things so all my lifts were off a little, especially my BB rows. I was sweating my butt off though so once again I burned some cals. Still trying to get in my mind right now that I am lifting like this to cut fat, and not build mass. Its kinda a hard transition at first cause all my numbers are way down, but my reps are doubled. Its all in my mind...
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Take delight in the LORD, and he will give you the desires of your heart.. Psalm 37:4
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01-22-2008, 11:29 AM
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1-21
Legs Day (On Sunday the wife and I went on a 4 mile mountain hike, not the best idea before a leg day!) ATG Squats 135x15x1 Paused Warm Up Set 245x10x2 275x10x1 (This was brutal) SLDL 135x10x1 155x10x2 (Slow Neg's) Leg Press 540x20x1 Calf Raises 540x10x3 (Slow Neg's) Abs Weighted Sit Ups 130x10x3 Cardio 20 Mins on the Eliptical again. Really good workout, better than I thought it would be going into it. Today my legs are still smoked. The funny thing is that keeping a log here actually keeps me more accountable and makes me push harder cause in a sense I am reporting back to you guys on my gym session. I like it and I would recommend anyone to give it a try and see what they think.
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Take delight in the LORD, and he will give you the desires of your heart.. Psalm 37:4
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01-24-2008, 01:23 PM
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1-23
Chest/Shoulders/Tri's Weight- 207.5 Chest Decline BB Press 135x12x2 Warm Up 185x10x3 Flat DB Press 70's 10x1 70's 9x1 70's 8x1 Shoulders DB Shoulder Press 50's 10x3 Machine Shoulder Press With Palms Facing each Other (I dont know what there called) 70x10x3 Upright Row on the Smith 70x10x3 (Never done these on the smith before and did not like them.) Tri's Bodyweight Dips 10,8,7 Reverse Grip BB Press 115x10x2 135x10x1 Cardio- 15 mins on the Eliptical.. Decent workout, was kinda long though cause the gym was busy.
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Take delight in the LORD, and he will give you the desires of your heart.. Psalm 37:4
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01-25-2008, 02:28 PM
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Also, hows the cut coming along? Feeling good still?
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Cutting progress Aug 15: 268 May 10: 198
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01-25-2008, 03:22 PM
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Honestly I have always liked them, not on the smith though. I use them as a finishing exercise.
A few things to consider while doing them is Chest out, Hands close together, and pull up until arms are horizontal to the floor. I always try to focus on keeping my knuckles pointing down, it really helps. Lastly and probably most important with any shoulder exercise is to do a fairly slow and controled movement. I see dudes jerking around on these and they are just asking to mess there shoulders up!! Hope this helps! Oh yeah, cuts comming well, my stomach is really shrinking and I am starting to see new veins which is always a good sign. Down 8lbs so far. My goal is only 1lb per week as to minimize muscle loss.
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Take delight in the LORD, and he will give you the desires of your heart.. Psalm 37:4 Last edited by NoExcuses; 01-25-2008 at 03:24 PM.
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01-25-2008, 06:13 PM
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Cant wait to hit the Gym tonight, I feel like SUPERMAN! This is great, will report back with workout in the morning.
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Take delight in the LORD, and he will give you the desires of your heart.. Psalm 37:4
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01-26-2008, 11:19 AM
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1-25
Weight- 207 Back and Bi's Bent Over BB Rows 135x12x2 (Warm Up) 155x10x2 165x10x1 Deadlifts 245x8x1 275x8x1 275x8x1 (Last 3 reps were crapy form, I was disapointed in myself.) Small Break cause I was going to puke (10 mins!) Bent Over DB Row 65x10x3 (Per Arm) Bi's Seated Hammer Curls 32.5's 10x3 Seated Preacher Curls (Machine) 25?x10x3 Cable Curls (My buddy wanted to do these, my bi's were smoked after Hammer Curls.) 70x10x2 Cardio- 15 mins treadmill @ 10 degree incline 2.5mph. Good workout, I hate how people stare at me when I do deadlifts, like they have never seen this exercise before or that I am doing something wrong. This PT chick was looking at me with disgust almost when I was doing 275. I don't get it, but they don't either! 
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Take delight in the LORD, and he will give you the desires of your heart.. Psalm 37:4
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01-29-2008, 12:17 PM
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1-28
Legs (Killed them tonight!!) ATG Squats 135x15x1 Paused (Warm Up) 225x10x1 245x10x2 275x10x1 (Legs feel like Jello.. NICE!) SLDL 155x10x1 165x10x2 Very Slow and controlled negative Machine Ham Curls 140x10x1 150x10x2 Free Weight Leg Extensions (Really cool machine, no pulleys and you load plates) 170x10x1 180x10x2 Calf Raises 150x10x3 (super slow, big stretch. My gym has like 6 different calf machines, this one was new to me) Weighted Abs 130x10x3 Cardio- 20mins Eliptical on interval mode Pretty excited about how I am progressing so far. Had my wife measure me on Sunday and my waist was the same at 207 VS 192 4 months ago. Looks like I gained 15lbs lean doing a 4 month 5x5.  Not going to weigh myself for 2 weeks and kick that cardio up to 5 days a week to see how that works.
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Take delight in the LORD, and he will give you the desires of your heart.. Psalm 37:4 Last edited by NoExcuses; 01-29-2008 at 12:19 PM.
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01-30-2008, 11:58 AM
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Time to get Lean!
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Take delight in the LORD, and he will give you the desires of your heart.. Psalm 37:4
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01-30-2008, 03:22 PM
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Ok JLO here is what my current diet looks like;
Breakfast- 7:30/8 am 1 Cup of Kashi Go Lean Cerel 1 Cup 1% Milk 2 Turkey Sausage Patties 1 Medium Banana Snack- 11am 2 OZ of Beef Jerky 2 Pieces of String Cheese Lunch- 1:30 6 OZ Chicken Breast 1 Cup Brown Rice Carrots.. Snack/Pre work out- 5:15 Same as lunch Minus the carrots Post work out- 7:30/8 pm Muscle Milk Shake (I know this isn't "Fast Absorbing") 1 Medium Banana Dinner- 9pm 8 OZ of Chicken 1.5 Cups of Brown Rice Totals; Calories- 2,485 Fat- 58 Grams Carbs- 255 Grams Fiber- 23 Grams Sugar- 58 Grams Protein- 224 Grams Hope this helps! Please let me know what you think, I want to minimize muscle loss. Sometimes I switch the Chicken for 6 OZ of Top Round Steak, but other than that its same thing day in day out...
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Take delight in the LORD, and he will give you the desires of your heart.. Psalm 37:4
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01-30-2008, 11:41 PM
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If you get tired of just chicken and steak try some Pork Loin chops. They grill / fry up really nice and as long as you trim the access fat they are supper lean. GL
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Cutting progress Aug 15: 268 May 10: 198
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01-31-2008, 04:48 AM
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Looks pretty decent - how is it working for you? I haven't read thru the whole log. Just a few comments...........
- I'd replace the kashi and milk for oats. Don't add any sugar to the oats. - When do you go to bed? 9pm is pretty late to be eating 1 cup of brown rice. You might consider eating your meal right after you train and have the shake with it, so it isn't so close to bed. - I'd def recommend a no carb day once or twice a week when you aren't training. - One of your lighter training days, I would limit the carbs to before/after training. - You should do a refeed day once every 10 days or so (preferrably on leg or back day).
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The Resident Training Log Ballbuster.
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