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Philippine Bodybuilding and Fitness Board -> Personal Journals and Logs -> TheVeed's Training Log - Nov 29 onwards
Post Info TOPIC: TheVeed's Training Log - Nov 29 onwards
theveed


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Date:
12/15/04
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OFF TODAY, MY BABY's PEDIA VISIT IN THE AM.

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theveed


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12/16/04
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AM:

Chest II

Phase 1: Flat DB Press
8 reps x 60lbs
6 reps x 60lbs
10 reps x 40lbs

Phase 2: Dips
3 sets to failure - 3 sec negative.

Phase 3: Incline DB Press 30degree Max Stretch
10 reps x 35lbs
8 reps x 35lbs
15 reps x 25lbs

Phase 4: Decline Flyes
40 reps x 15lbs
30 reps x 15lbs
20 reps x 15lbs

Phase X: Standing Cable Flyes
50 reps, squeeze and stretch for 3 secs x 15lbs.

PM:

Back I

Wide grip Pulldowns:
12 reps x 110lbs
15 reps x 77lbs

One arm dumbbell rows
12 reps x 45lbs
15 reps x 30lbs

Light Good Mornings
20 reps x 50lbs
20 reps x 50lbs

Bicep II

P1: Alternating DB Curls
6 reps x 40lbs
8 reps x 30lbs
6 reps x 30lbs

P2: Close Grip Preacher (3 sec negative)
10 reps x 22lbs
8 reps x 22lbs
6 reps x 22lbs

P3: 21 Style BB curls
20lbs x 3 sets

P4: Double Bicep Cable Curls
3 sets of 20 reps x 5lbs

-- Edited by theveed at 11:39, 2004-12-17

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theveed


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12/17/2004
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AM: Shoulder 1

Side Lateral Raises
12 reps x 20lbs
15 reps x 15lbs

I-Lateral Raises
12 reps x 15lbs
12 reps x 15lbs

Leaning Lateral Raises
10 reps x 10lbs
10 reps x 10lbs

DB shrugs
20 reps x 50lbs
20 reps x 50lbs

Dapat ginawa ko nadin yung pang PM shift, bilis natapos ang Workout I, but di ko nasulat yung workout sa notebook ko, so nag sauna nalang ako ng 10mins then steam room ng 10 mins hehe.

Got my ON from VW today, hay salamat, 2 days na akong walang POW shake.

PM: Calves only.


-- Edited by theveed at 13:05, 2004-12-21

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theveed


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Date:
12/20/2004
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Chest:

DB Flat Bench Press
10 reps x 65lbs
8 reps x 65lbs
6 reps x 65lbs

DB Flat Flys - Full stretch and slow negative
12 reps x 30lbs
10 reps x 30lbs
15 reps x 20lbs

Incline DB Fly - Full stretch and slow negative
12 reps x 30lbs
10 reps x 30lbs
15 reps x 20lbs

Standing Low Cable X-Over - Max peak and stretch - very slow negatives.
30 reps x 11lbs
30 reps x 11lbs

Standing High Cable X-Over - Max peak and stretch - very slow negatives.
30 reps x 13.5lbs
30 reps x 13.5lbs

PM: Legs

Raised Heel Squats (Light)
10 reps x 176lbs
8 reps x 176lbs
6 6 reps x 176lbs

Superset

Leg Press
10 reps x 330lbs
8 reps x 330lbs
6 reps x 330lbs

Superset

Leg Curls

20 reps x 77lbs
20 reps x 66lbs


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theveed


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Date:
12/21/2004
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Shoulders:

Seated DB Press
8 reps x 45lbs
6 reps x 45lbs
10 reps x 30lbs

Alternating DB Shrugs
12 reps each side x 80lbs
10 reps each side x 80lbs
8 reps each side x 80lbs

I-Laterals
15 reps x 15lbs
12 reps x 15lbs
15 reps x 10lbs

Leaning rear laterals
15 reps x 10lbs
12 reps x 10lbs
15 reps x 8lbs

Early PM: Light back.

Wide Pulldowns
15 reps x 88lbs
15 reps x 66lbs
15 reps x 55lbs

Overhead side pulldown machine
15 reps x 88lbs
15 reps x 66lbs
15 reps x 66lbs

Seated Rows
12 reps x 88lbs
10 reps x 88lbs
8 reps x 88lbs

Hyperextensions
12 reps x 15kg plate
12 reps x 15kg plate
12 reps x bodyweight

Abs.


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theveed


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RE: TheVeed's Training Log - Nov 29 onwards
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Dec 22-27 Out of town...

I think I pulled my left shoulder on xmas eve sleeping in a bad position... Sakin hanggang ngayon... Pero ok lang, had so much fun with my little boy.

Used a couple of 25lb dumbbells and did 30mins straight of hammer curls. Sakit din lintek.

Dec 28 Off padin, still nursing the shoulder. Did 50mins of cardio though.

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theveed


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2005!!! Jan 11-05
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Couldn't lift (pressing movements) much due to shoulder strain)

Chest:

DB Press Flat
10 reps x 50lbs
8 reps x 50lbs
6 reps x 50lbs

Incline Flys SS Incline Press
10 reps x 30lbs
8 reps x 30lbs
12 reps x 25lbs

Low Cable X-overs
40 reps x 5kg x 3 sets



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theveed


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1/12/05
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Triceps

Skullcrushers (Lying tricep extention with ezbar) Superset with close grip press

10 reps x 44lbs
10 reps x 44lbs
10 reps x 44lbs

French Press (Very slow - no lockout)
10 reps x 40lbs
8 reps x 40lbs
10 reps x 30lbs

Reverse Pushdown with hold
15 reps x 40lbs 2 sets.

Biceps

Straight bar standing curls
10 reps x 60lbs
8 reps x 60lbs
10 reps x 50lbs
8 reps x 50lbs

Seated Incline Curls
10 reps x 20lbs
8 reps x 20lbs
F x 20lbs

Cable concentration curls
3 sets to failure x 4kg

Cable Curls (21 style)
3 sets x 12.5kg

Static Peak bicep curl (negative failure only)
20 reps x 10kg

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theveed


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1/14/05
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Didn't workout sa 13th, bday ko eh heheheh.

Back:

DB Rows:

10 reps x 60lbs
8 reps x x60lbs
10 reps x 50lbs

Bodybuilding Deadlifts (knee level)

10 reps x 180lbs
8 reps x 180lbs
6 reps x 180lbs

Hammer Machine pulldowns
20 reps x 88lbs
15 reps x 88lbs
10 reps x 88lbs

Lat Pulldown (Wide grip)

15 reps x 66lbs
15 reps x 66lbs
15 reps x 66lbs

Cormier Rows (Wide Grip)

15 reps x 55lbs
15 reps x 55lbs
15 reps x 44lbs

Overhead Pulldown Machine
10 reps x 88lbs
10 reps x 88lbs
20 reps x 55lbs

Seated Wide Grip Machine Row
10 reps x 88lbs
10 reps x 77lbs
8 reps x 77lbs
20 reps x 44lbs.

Rowing machine cooldown - 10 mins.

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kingkaboodles


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quote:
Originally posted by: theveed
"Didn't workout sa 13th, bday ko eh heheheh.
"


abah! Belated Happy BirthDay!

looks like your shoulder is ok. i see a lot of high reps on your routine.

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theveed


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RE: TheVeed's Training Log - Nov 29 onwards
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Thanks dude, but unfortunately, bumalik yung sakit hehe... Ewan ko ba, might drop by the doctor to get it checked, I don't think it's a sports related injury since it occured during sleep (I'm sure) pero aggrevated sya if I lift a lot (even if i just play with my baby for a long time).

Quite surprised that yesterday I was able to dumbbell press with 2 65lb db for 10 reps hehe.

Forgot my notebook, haven't updated the log for 2 days now.

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billyboy


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Belated happy b-day theveed!I think I might have missed it somewhere,but aside from whey,what other supplements do you take?Regarding your shoulder pain/injury(?),is it ok to work out inspite of that?Just wondering

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theveed


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Billyboy: Thanks for the greet! :)


Regarding supplements, I only take ON whey right now, I also take Vit C (yung generic lang hehe 1g per day) at isang Clusivol post workout. I don't know if you consider dextrose a supplement (ako I consider it as sugar lang kasi)


Regarding the shoulder, I actually need to see a doctor for this, sa harap sa masakit eh, between the front delt and shoulder (clavicle ba tawag dun) bone. I'm avoiding pressing movements as much as I can right now, especially delt-specific presses... Matigas ulo eh hehe...


 



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billyboy


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You are welcome theveed.Hindi kaya rotator cuff injury?

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theveed


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EDIT: After checking this site out http://www.jointhealing.com/pages/shoulder/rotcuff_tend_1.html, it does seem to point to a rotator cuff problem.. but...

and yun nga, it didn't occur when I was exercising, sure ako dec 24 while sleeping nangyari hehe...

oh well, so far i'm not doing any shoulder exercises anyway, it doesn't hurt even when im doing DB presses with 70lb each hand... Weird...

And i never experienced any pain or pop... hmm.. have to find time to go to the doctor hehe.

-- Edited by theveed at 16:03, 2005-01-25

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