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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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RE: TheVeed's Training Log - Nov 29 onwards
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Dang, wasn't able to workout today, felt really weird inside out... Watched Pumping Iron this morning, by the time natapos, 1250 na, so medyo alanganin magworkout coz I just ate (while watching), around 2PM, felt sleepy na... Hay

Bawi tom...

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theveed


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Date:
3/1/05
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Chest - Light day, having headache since last night

Bench Press (1st time I've done this exercise hehe), the stupid bench station isn't level, the right pins are 3/4 of an inch higher on one side, you can't friggin return the bar evenly!!!

Ballistic set...

10 reps x 130lbs
10 reps x 130lbs
8 reps x 150lbs
6 reps x 150lbs

Decline DB Fly

10 reps x 30lbs
10 reps x 30lbs
10 reps x 30lbs
8 reps x 35lbs
8 reps x 35lbs

Incline Machine Press (Very slow negatives)

10 reps x 40kg
8 reps x 40kg
6 reps x 40kg
15 reps x 30lbs

Cable Incline Flyes (arms xover at peak)

10 reps x 6.25kg
10 reps x 6.25kg
10 reps x 6.25kg

Decline barbell pullovers
20 reps x 30lbs
20 reps x 30lbs





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theveed


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Date:
3/2/05
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Shoulder/Tri

Seated Mil Press - Constant tension (no lockout.

Drop Sets, no rest in between sets.
12 reps x 85lbs
10 reps x 85lbs
8 reps x 95lbs
6 reps x 85lbs
4 reps x 65lbs

Rest 2 mins

10 reps x 15kg

Iso-Lateral Raises (Double Drop Sets)

12 reps x 15lbs
12 reps x 10lbs
12 reps x 8lbs

Rest 2 mins

F x 15lbs
F x 12lbs
F x 10lbs

Upright Rows

10 reps x 85lbs
8 reps x 85lbs
6 reps x 85lbs

DB Shrugs

10 reps x 80lbs ea
10 reps x 70lbs ea
10 reps x 60lbs ea
15 reps x 50lbs ea

Triceps

This is new, hehe, tried it out the first time...

Smith Machine Reverse Press (Same as mil press, but with hands facing you) - Non-lock

12 reps x 55lbs
10 reps x 80lbs
8 reps x 80lbs
6 reps x 80lbs

French Press

10 reps x 45lbs
10 reps x 35lbs
8 reps x 35lbs

Diamond (hands together) decline pushups

3 sets x 15reps



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theveed


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Date:
3/4/05
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Back Attack! :D

Seated Machine Rows (Wide grip machine)

Drop sets.

10 reps x 65kg
10 reps x 55kg
10 reps x 45kg

Assisted Pullups:

15 reps x 30kg assist
12 reps x 30kg assist
12 reps x 25kg assist
10 reps x 20kg assist
8 reps x 15kg assist -------------> YEY, hehe, sana in a few months I can do free pullups na :P

Barbell Rows (underhand grip)

10 reps x 150lbs
8 reps x 170lbs
6 reps x 170lbs

Hammer Machine Pulldowns

10 reps x 60kg
10 reps x 60kg
8 reps x 60kg
F x 40kg

Dumbbell Pullovers

10 reps x 50lbs
8 reps x 60lbs
6 reps x 70lbs
Failure x 40lbs

Hyper extensions

15 reps x 15kg plate
F x bodyweight

Biceps:

Alternating DB Standing Curls

8 reps x 40lbs
6 reps x 40lbs
6 reps x 40lbs (with cheat)

Straight bar barbell curls (olympic bar)

Drop set

8 reps x 85lbs
8 reps x 70lbs
8 reps x 60lbs

Rest 2 mins

12 reps x 60lbs
Failure x 60lbs with 2 rep cheat.

Cable Reverse wrist curls SS with wrist curls

2 sets of Failure x 15kg

SARAP :D


Oh, dagdag... Today's weigh in... 78.5KG or 172.7 lbs!!!!! 3 more pounds before cutting :D :D

-- Edited by theveed at 12:23, 2005-03-04

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AG


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RE: TheVeed's Training Log - Nov 29 onwards
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Great workout theveed, that's a lot of exercises in one day.



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theveed


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Madami talaga ako right now for the back, it's hard to "target" for me... Natapos din naman in 1:20mins so ok lang hehe...

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billyboy


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theveed,you've gained weight inspite of not using whey,mukhang ok yung ipinalit mo a

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theveed


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craploads of eggs, tuna and oats hehe... I poop a lot these days HAHHAAH...

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theveed


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3/7/05
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Legs...

Squats (free squats, past parallel, pre-exhaust - light)

10 reps x 150lbs
10 reps x 170lbs
10 reps x 190lbs

Hammer Leg Press (First time using this, found out left leg stronger than the right...)

10 reps x 330lbs
10 reps x 375lbs
8 reps x 440lbs
6 reps x 485lbs (right leg can't lift, left leg did 2 more reps before fail)

Note: I think I like a regular leg press machine better, the Hammer footpad was slippery, maybe it's my shoes... In addition, our darn leg press machine only goes up to 190kg or 418lbs... Lousy "fitness" equipment.

Lunges (Alternating DB) - Damn this is friggin hard!!! That's 12 each leg.

12 reps x 35lbs
12 reps x 35lbs

Leg Extensions Wide stance.

10 reps x 175lbs
10 reps x 155lbs
10 reps x 130lbs
Failure x 90lbs

Leg Curls

12 reps x 130lbs
12 reps x 110lbs
12 reps x 90lbs
Failure x 65lbs

Calf Raises (Leg Press Machine, feels more like donkey raises)

10 reps x 418lbs
10 reps x 375lbs
10 reps x 330lbs
10 reps x 265lbs
50 reps x 130lbs

+ 30 sec fascia stretch with 330lbs.

Phew.

Parang pambata binubuhat ko compared kay IronHead hehehe.

-- Edited by theveed at 15:40, 2005-03-07

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theveed


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3/8/05
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Chest/Shoulder/Tri in 1:15mins :D

Pec Deck - Preexhaust

10 reps x 110lbs
10 reps x 90lbs
10 reps x 90lbs

Dumbbell Press (Flat)

8 reps x 55lbs
8 reps x 60lbs
6 reps x 65lbs
6 reps x 70lbs Superset with Failure x 45lbs Very slow neg.

Dips

10 reps x BW + 35lbs
F (15) x BW + 5 negative failure reps.

Incline DB Flyes (drop set)

10 reps x 35lbs
10 reps x 30lbs
10 reps x 25lbs
10 reps x 20lbs
Failure x 15lbs

Shoulders:

Clean and Press (Drop set)

8 reps x 60lbs
8 reps x 50lbs
8 reps x 40lbs

Standing One Hand Cable Laterals

12 reps x 12lbs x 3 sets.

Triceps

Seated Incline Cable Overhead Extensions (30deg)

12 reps x 25kg
10 reps x 20kg
10 reps x 20kg
F x 15kg

DB Kickbacks

12 reps x 30lbs
12 reps x 40lbs
25 reps x 20lbs

Bench dips

3 sets BF failure (30reps)

3/9/05 - REST DAY.





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theveed


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RE: TheVeed's Training Log - Nov 29 onwards
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Bulk stops today!

1 week rest, then 2 weeks maintainance then cut naman... :D

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billyboy


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How do you go about it?Mas lesser intensity na lang workout or tuloy pa din.How about food intake?

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theveed


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For now, and the next 2 weeks, I'm doing all compounds, powerlifting type of routine... (read my journal for today)... intensity has to stay the same, volume and frequency lang nabago... Cardio will be incorporated 2x a week (hate cardio hehe)...

Main diff will be food intake... watching my carbs from April onwards, lotsa veggies... lesser carbs.

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theveed


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3/14/05 Maintenance/Power Phase... 2 Weeks
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Chest:

Incline Bench Press

10 reps x 130lbs
10 reps x 150lbs
8 reps x 150lbs
6 reps x 190lbs

Flat Bench

2 sets x 150lbs (slow neg)

Dips

+40lbs x 10 reps
+20lbs x 10 reps
BW x F

Shoulders

Clean and Press

10 reps x 60lbs
8 reps x 60lbs
8 reps x 50lbs
8 reps x 40lbs

Triceps

Seated Incline Cable Overhead Extensions (30deg)

15 reps x 20kg
15 reps x 17.5kg
20 reps x 15kg
20 reps x 15kg
20 reps x 10kg

Bench Dips

+20kg plate x 15 reps
BW x F
BW x F

Abs:

Hanging Leg Raises

3 sets x 10 reps

Hanging Oblique Leg Raises

3 sets x 10 reps/side

Ball Crunches

3 sets x 10 reps.

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billyboy


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RE: RE: TheVeed's Training Log - Nov 29 onwards
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quote:
Originally posted by: theveed
"For now, and the next 2 weeks, I'm doing all compounds, powerlifting type of routine... (read my journal for today)... intensity has to stay the same, volume and frequency lang nabago... Cardio will be incorporated 2x a week (hate cardio hehe)...

Main diff will be food intake... watching my carbs from April onwards, lotsa veggies... lesser carbs."

Thanks for the info,will be keeping track of what you're doing

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