Crunch's Training Log

[crunch]

Today was Back, Biceps, Forearms:

Back
Close-Grip Front Lat Pulldown
10*135lbs
10*150lbs
10*150lbs

Wide-Grip Lat Pulldown
10*135lbs
10*135lbs
9*135lbs

Bent Over Barbell Row
10*105lbs
10*120lbs
10*120lbs

Deadlift
10*180lbs
10*180lbs
10*180lbs

Biceps
Barbell Curl
9*66lbs
8*66lbs
8*66lbs

Concentration Curls
8*24lbs
6*24lbs
4*24lbs

Pinwheel Curl
10*24lbs
10*24lbs
10*24lbs

Forearms
Barbll Wrist Curl
10*66lbs
10*66lbs
10*66lbs

Barbll Reverse Wrist Curl
10*55lbs
10*55lbs
10*55lbs

Numbers look a little different today as I played around with my form and had to drop some weight on some exercises (namely barbell rows which I was doing completely wrong). Also I included some concentration curls, which I love now...

[crunch]

Played around with form a little again today and improved a few things (namely flyes and reverse flyes).

Today was Chest, Triceps, Shoulders:

Chest
Bench Press (increased the weight by 15lbs today)
10*120lbs
8*120lbs
6*120lbs

Flyes (these felt good)
8*37lbs
8*37lbs
8*37lbs

Triceps
Tri-lockouts on Bench Press
10*120lbs
10*120lbs
10*120lbs

Standing Cable Push Down
10*75lbs
10*75lbs
10*75lbs

Shoulders
Bent over Lateral Raise
10*31lbs
10*31lbs
10*31lbs

Standing Lateral Raise
10*31lbs
10*31lbs
8*31lbs

Reverse Flyes
10*31lbs
10*31lbs
10*31lbs

Face Pulls
10*135lbs
10*135lbs
10*135lbs

And diet was:

Cals: 3509
Fat: 150
Carbs: 306
Protein: 234

I know I should drop the fat a little, today it kinda crept up unexpectedly!

[crunch]

Last 2 workouts:

Thursday:
Back
Close-Grip Front Lat Pulldown
10*134
10*150
10*150

Wide-Grip Lat Pulldown
10*134
10*134
10*134

Bent Over Barbell Row
10*120
10*120
10*120

Deadlift
10*180
10*180
10*180

Biceps
Barbell Curl
8*66
6*66
5*66

Concentration Curls
10*28
8*24
7*24

Pinwheel Curl
10*28
8*24
8*24

Forearms
Barbll Wrist Curl
10*66
10*66
10*66

Barbll Reverse Wrist Curl
10*55
10*55
10*55

hammer curls
10*24
8*24
7*24

Saturday:

Chest
Bench Press
7*120
8*105
9*90

Incline Bench
8*77
8*77
8*77

Flyes
10*37
10*35
10*25

Triceps
Tri-lockouts on Bench Press
10*120
10*105

Standing Cable Push Down
10*75
10*75
8*75

Shoulders
Bent over Lateral Raise
10*35
10*35
10*35

Standing Lateral Raise
10*35
10*35
10*35

Reverse Flyes
10*35
10*35
10*35

Face Pulls
10*134
10*134

[crunch]

Today's workout:

Back
Close-Grip Front Lat Pulldown
10*134
10*134
8*150

Wide-Grip Lat Pulldown
10*134
10*134
10*134

Bent Over Barbell Row
10*120
10*120
10*120

Deadlift
10*180
10*180
10*180

Biceps
Barbell Curl
8*66
8*66
7*66

Concentration Curls
8*28
9*24
8*24

Pinwheel Curl
8*26
8*24
8*24

Forearms
Barbll Wrist Curl
10*66
10*66
10*66

Barbll Reverse Wrist Curl
10*55
10*55
10*55

hammer curls
9*24
7*24
6*24

Anyone reading this?

[Gill]

I'm keeping an eye on it, just hadn't seen any questions from you.

If I remember correctly, you're trying to build mass... why are all of your sets using the same weight? Have you tried incrementing the weight up? Start your first set at a moderate weight and then up it for each new set.

Either way, keep it up. If you don't mind, try adding your current weight to each post.

[crunch]

Haven't posted my log in a while, but here's the last week:

Wed

Chest
Bench Press
10*120
8*120

Incline Press
9*77
7*77
6*77

Flyes
10*37
10*37
10*37

Triceps
Tri-lockouts on Bench Press
10*134
10*105

Standing Cable Push Down
10*75
10*75
10*75

Shoulders
Bent over Lateral Raise
10*37
10*37
10*28

Standing Lateral Raise
10*37
8*37
10*28

Reverse Flyes
10*37
10*26
10*28

Face Pulls
10*134



Fri

Back
Close-Grip Front Lat Pulldown
10*150
10*150
10*150

Wide-Grip Lat Pulldown
10*150
10*134
8*134

Bent Over Barbell Row
10*120
10*120
10*120

Deadlift
10*180
10*180
10*180

Biceps
Barbell Curl
10*66
8*66
7*66

Concentration Curls
10*28
10*24
10*24

Pinwheel Curl
10*24
10*24
10*24

Forearms
Barbll Wrist Curl
10*66
10*66
10*66

Barbll Reverse Wrist Curl
10*55
10*55
10*55

Hammer curls
10*24
10*24
10*24



Mon (Today)


Chest
Bench Press
10*105
10*105
9*105

Incline Press
10*77
8*77
8*77

Flyes
10*37
10*37
10*37

Triceps
Standing Cable Push Down
10*75
10*75
10*75

Shoulders
Bent over Lateral Raise
10*37
10*31
10*31

Standing Lateral Raise
10*37
10*37
10*31

Reverse Flyes
10*37
10*31
10*31

Traps
Barbell shrugs
10*121
10*121
10*121

Originally Posted by Gill

I'm keeping an eye on it, just hadn't seen any questions from you.

If I remember correctly, you're trying to build mass... why are all of your sets using the same weight? Have you tried incrementing the weight up? Start your first set at a moderate weight and then up it for each new set.

Either way, keep it up. If you don't mind, try adding your current weight to each post.

My theory is aim for 6-8 reps, when I can do 3 sets of 10, up the weight. Is this not right? I also won't up the weight on an exercise that I've been doing with bad form (ie, reverse flies and the lateral raises - I'm not bringing my arms up as far as I should). Any tips? Should I do a set of 10, up the weight then do a set of 8, then up the weight and set of 6?

Current weight 162lbs. Not a large increase, but noticeable gains for me and my g/f makes comments all the time (although she's meant to do that anyway )

[crunch]

I'd like any suggestions for different back exercises - pull downs just don't seem to work for me and I'd probably prefer to use free weights. I'd also like any ideas on tricep exercises too using free weights.

[crunch]

Still going with this, just not posting daily logs as it seemed like a lot of effort.

Weight is currently 167lbs, so putting on an average of about 1.5lbs per week, have gained 12lbs in the last 8 weeks.

I've stopped having my pre-workout meal, or should I say I have it earlier - when I was having my pre-workout meal I found I was very sluggish and lathargic during my workout. As soon as I stopped having it (and just had a shake/creatine instead) I found I had heaps more energy. All I can think of is my body was digesting the food and robbing the energy?

[crunch]

Just a quick update:

Going really well - I set out with a goal of about 175lbs by August - so I gave myself about 6 months to gain 20lbs of lean mass (as I had no idea how I would go). So far (after about 10 weeks), I've gained 17lbs (1.7lbs a week) of mostly lean mass with a little fat.

So I'm now 172lbs (up from 155lbs at end of Jan) and lifting more each week. I've increased my bench by about 45lbs and everything else has had just as much of an increase.

Motivation is coming thick and fast as not only am I seeing results with the weights I lift and the increase in mass and definition, but also from the comments I get each day. For whatever reason, over the last 2 weeks my chest/back/traps have filled out alot more than they had been, so I'm really happy with that.

Only downside to all of this is that all of my clothes are starting to not fit me! So most shirts I wear are starting to get fairly uncomfortable! And my waist size has increased about an inch or 2. :P