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Health & Fitness
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Old 01-16-2014, 09:45 PM   #1
Act of God
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AOG's Training Log

eff this, I feel left out. Alright, it is January of 2014 and I'm putting aside the crossfit stuff to try to pack on some size this winter. I was in the mid 170's this summer/fall and I started to look a little 'too skinny' in my face. For now, I'm going back to meat head training for a few months.

Also, my right shoulder is EFFED from doing muscle ups several times a week. Lesson learned.

Today was back/bi day. Thankfully I was able to hit the gym up at 4 so it was decently empty before the awful rush.

warmup: 2x10 strict pull ups
First: 3 sets of heavy pulldowns, believe I went up to 220lbs. Reps were 6-10
Second: 3 sets of T-bar rows, 2 plates then 3 than 4. Only got 4 reps on the last set. Bastard!
Third: 3 sets of seated rows, I think I went to 240 (2 plates from racking it). Same rep range
Fourth: 3 sets of preacher curls (I don't know how much the bar weighs)
Fifth: 3 sets of hammer curls (25/35/35)
Sixth: 3 sets of EZ curl bar curls (60/70/80)
Seventh: Lower back extension machine

After that I did three 500m sets of rows. First set I went after it and came in at 1:58. Next two sets were in the 2:30 range because I thought I was going to die during the first set.

Finished off with a half mile walk.

Supplements: Multi-V, CoQ10, Fish oil, Saw Palmetto, Whey protein

Most recent photo:



Shoulder/rehab day tomorrow!
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Old 01-17-2014, 07:52 PM   #2
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Shoulder Day (working through injury)

1. Plate loaded machine shoulder press: 1 plate each side through 5 plates each side for reps
2. Dumbbell shrugs 75, 105, 125 coupled with side lateral raises 25/35/35
3. Barbell shrugs 225, 275, 315
4. Upright rows 70/80/90
5. Reverse delt machine, don't remember weight. Somewhere around 90-100

Did interval walk/runs for cardio and then some abs. Shoulder hurts something wicked still.
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Old 01-17-2014, 08:21 PM   #3
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I'd smash
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Old 01-20-2014, 03:31 PM   #4
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Hung over Monday leg day: fvck my life

Front squats 95-135-185 literally got dizzy after the first set, thought I was going to die during the last set.
Hack squat 1, 2 plates each side and last set with a 25 added, superset calf raises same weight
Lying hamstring curls, almost racked the machine
Leg extensions, close to racking machine. Thought I was going to faint after.
50 wall balls, no problem
Then did somechangingvleg raises and forearm stuff
Walked 1.5 miles

Not recommended after house party drinking
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Old 01-21-2014, 04:35 PM   #5
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Had to rush home from work due to snow (3 hours, usually 30 minutes). Not much to work with

Chest day
21/15/9 pushups and in-between chair dips
21/15/9 decline pushups and in-between negative chair dips
Whole bunch of moving side-to-side pushups and close hands pushups

better than nothing I guess
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Old 01-23-2014, 07:06 AM   #6
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shoulders and triceps very sore after the snow-home workout, chest moderately kinda maybe sore.
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Old 01-23-2014, 10:23 AM   #7
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Better than nothing for sure
I should actually do more pushups myself

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Old 01-23-2014, 10:41 PM   #8
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High volume back day:

3 sets of strict wide grip pullups (15/12/10)
1 set of 25 assisted wide grip pullups
3 sets of chin ups (don't remember, was pretty gassed already)
1 set of 25 assisted chin ups
3 sets of pulldowns (140-160lbsx12 reps)
3 sets of reverse grip pulldowns (forget weight, around the same x12 reps)
3 sets of straight arm pulldowns
3 sets of seated rows (heavy)

3 sets of standing bicep curls
3 sets of preacher curls

500m row (1:58)
500m row (2:05)

thought I was going to die after (ok and during) the first 500m row
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Old 01-23-2014, 11:25 PM   #9
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Can I just say that's not how I pictured you.
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Old 01-24-2014, 07:52 AM   #10
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Can I just say that's not how I pictured you.
lol what does that mean?
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Old 01-24-2014, 08:06 AM   #11
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lol what does that mean?
probably not in shape lol.

How does the back feel today?

I'll be doing some rowing tomorrow.
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Old 01-24-2014, 08:14 AM   #12
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Originally Posted by DylloS View Post
probably not in shape lol.

How does the back feel today?

I'll be doing some rowing tomorrow.
Nothing yet, but my soreness is usually delayed. I was really weak all night though, like I could definitely feel the effects of the high volume even hours later.

What resistance do you use when you row? I just discovered the level yesterday and set it to 7. Didn't really feel different than when it was at 1, though.
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Old 01-24-2014, 08:47 AM   #13
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Nothing yet, but my soreness is usually delayed. I was really weak all night though, like I could definitely feel the effects of the high volume even hours later.

What resistance do you use when you row? I just discovered the level yesterday and set it to 7. Didn't really feel different than when it was at 1, though.
it's not really resistance. I use like 6-7 I think.

check this out. Pretty interesting
http://www.concept2.com/indoor-rower...er-setting-101
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Old 01-24-2014, 11:04 AM   #14
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lol what does that mean?
Was expecting you to be about 40.
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Old 01-24-2014, 11:04 AM   #15
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Shoulder Friday :

Tris hurt real bad from Tuesday, like really bad even to the touch.

DB shoulder press 65x10, 85x8, 95x6 feel weak
Smith shoulder press 135, 185, 225x10 (not actual weight obv)

Resting now

Bb shrugs
225x10, 275x8, 315x6 and drop set 135x10
I'm so much stronger with straps, but they are so far away

DB side raises, good form not that bullshit wing flapping. Act like your elbows are being raised by a string like a marionette.

25x10
30x8
35x6

Bent over DB raises
25, 30, 35 same ****

Rear delt machine x3
Abs
Cardio

Back to work
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Last edited by Act of God; 01-24-2014 at 11:31 AM.
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Old 01-24-2014, 11:09 AM   #16
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Shoulder Friday :

Tris hurt real bad from Tuesday, like really bad even to the touch.

DB shoulder press 65x10, 85x8, 95x6 feel weak
Smith shoulder press 135, 185, 225x10 (not actual weight obv)

Resting now
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Old 01-24-2014, 11:44 AM   #17
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I'm injured, cut me some slack jack!
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Old 01-24-2014, 11:48 AM   #18
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I'm injured, cut me some slack jack!
love you
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Old 01-24-2014, 12:28 PM   #19
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Did I read this correctly? You're doing seated DB press with 95lbs in each hand?
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Old 01-24-2014, 12:30 PM   #20
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Did I read this correctly? You're doing seated DB press with 95lbs in each hand?
you did
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