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Vodkilis
07-07-2009, 10:44 PM
Vod's Workout Log

Came over from BB.com. Learned more here in an hour then a few months over there. Decided to simplifyy my routine as I'm still technically a beginner.

Split:
Monday - Chest/Tris
Tuesday - Rest
Wednesday - Legs/Shoulders
Thursday - Rest
Friday - Back/Bi's

Starting Stats:
6'0 177lbs 10-12% BF
Goal:
6'0 195lbs 11-12% BF

Starting Compound Lift Stats:
Bench: 180x3x5
Squat: 205x5x5

Compound Lift Goals:
Bench: 225x3x5
Squat: 300x3x5

Vodkilis
07-07-2009, 10:53 PM
I'll start by posting my routine from Monday:

Monday: Chest/Tri's
Flat Bench: 65x1x12, 105x1x10, 130x1x8, 150x1x6, 165x1x3, 180x3x5
Incline DB Press: 50x1x6, 50x1x7, 60x1x6
BW Dips: 1x15, 1x10, 1x12
Tricep Pushdowns: 95x1x7, 90x2x7
Close Grip Bench Press: 105x3x5

Discovered a muscle in my arms I didn't know existed =\.

Vodkilis
07-08-2009, 07:44 PM
Wednesday: Legs/Shoulders
Squats: 65x12, 105x10, 135x8, 165x6, 195x3, 225x3x5
Calf Raises: 225x3x12
Military Press: Barx12, 35x10, 55x8, 75x3, 105x3x5
Horizontal DB Raises: 20x8, 25x2x6
DB Press: 30x3x8
Leg Extensions: 190x6, 200x2x6
Leg Press: 270x6, 280x2x6

PWO had some pasta mixed with tuna...mmm mmm good. Multi's also came in the mail today :)

Vodkilis
07-10-2009, 07:22 PM
Friday: Back/Bi's/Forearms
BB Rows: Barx12, 35x10, 65x8, 85x6, 105x3, 125x3x5
Rows: 170x8, 190x8, 200x8
Lat Pulldowns: 100x8, 120x2x8
DB Curls: 45x8, 50x2x8
CCV: 60x3x8
DB Wrist Curls: 25x2x12

Vodkilis
07-13-2009, 07:54 PM
Monday: Chest/Tri's
Flat bench: 65x12, 105x10, 130x8, 155x6, 170x3, 185x3x5
Incline DB Press: 60x3x8
Dips: BWx3x15
Tricep Pushdowns: 90x3x8
Close-grip Bench Press: 110x3x5

Davidthefat
07-13-2009, 08:31 PM
Were you in teen misc or teen section? I heard some funky broscience shit on tean section... teen misc FTW... Teen Misc > Teen Section

Vodkilis
07-13-2009, 09:03 PM
Were you in teen misc or teen section? I heard some funky broscience shit on tean section... teen misc FTW... Teen Misc > Teen Section

I hovered around both and posted seldom haha. I remember everybody busting on you =P. And yea, the teen section is shit =\, glad someone linked this site over there.

Vodkilis
07-15-2009, 11:55 PM
Wednesday: Legs/Shoulders
Squats: 65x12, 105x10, 140x8, 180x6, 210x3, 235x5, 240x5, 245x5
Calf Raises: 245x3x12
Military Press: Barx10, 45x8, 75x6, 100x3, 110x3x5
Leg Extensions: 200x2x6, 205x6
Leg Press: 285x6, 290x6, 295x6
Horizontal DB Raises: 30x3x6
DB Press: 35x3x8

Was really surprised I put 245 up so easily. It felt easier than when I did 225 for reps last week :D.

Vodkilis
07-17-2009, 05:00 PM
Friday: Back/Bi's/Forearms
BB Rows: Barx12, 35x10, 65x8, 85x6, 105x3, 125x3x5
Rows: 200x3x8
Lat Pulldowns: 120x3x8
DB Curls: 50x6, 50x7, 50x8
CCV: 60x3x8
DB Wrist Curls: 25x2x12

Shitty ass workout today :(. Kept losing my breath, which has never happened, causing me to have shitty form on some exercises. Also felt strangely weak. I think it's because I decided to workout at 2, with only 1 meal in me, when I usually wait until like 4-6 with two meals inside of me. Won't be trying that again.

Vodkilis
07-20-2009, 08:20 PM
Monday: Chest/Tri's
Flat Bench: 65x12, 105x10, 130x8, 155x6, 170x3, 185x2x5, 190x5
Incline DB Press: 60x3x8
BW + 5lb Dips: 3x10
Tricep Pushdowns: 95x3x8
Close Grip Benchpress: 110x2x5, 115x5

Felt like a really good workout today! I can tell next week that I'll be bumpin up more weight!

Vodkilis
07-22-2009, 08:40 PM
Wednesday: Legs/Shoulders
Squat: 65x12, 105x10, 155x8, 195x6, 225x3, 245x5, 255x2x5
Calf Raises: 255x3x12
Military Press: Barx10, 35x8, 65x6, 95x3, 115x3x5
Leg Extension: 210x3x6
Leg Press: 290x6, 300x2x6
Horizontal DB Raises: 30x3x8
DB Press: 35x3x8

Vodkilis
07-24-2009, 06:52 PM
Friday: Back/Bi's/Forearms
BB Rows: 35x10, 65x8, 95x6, 105x3, 125x5, 130x2x5
Rows: 200x8, 205x2x8
Lat Pulldowns: 120x8, 125x2x8
DB Curls: 50x3x8
CCV: 60x3x8
DB Wrist Curls: 30x2x12

Feels good man...Biceps felt like they were ripping apart while doing the DB curls, which is a feeling I don't usually get, so I must've done something right this week. No breathing problems, though I was a little tired. Glad I finally am able to start up'ing the weight on my BB rows. Also got a better feel in my forearms as well :D.

Vodkilis
07-27-2009, 07:22 PM
Monday: Chest/Tri's
Flat Bench: 65x12, 105x10, 135x8, 155x6, 175x3, 190x2x5, 195x5
Incline DB Press: 60x8, 65x2x8
BW + 10lb Dips: 3x10
Tricep Pushdowns: 95x8, 100x2x8
Close Grip Benchpress: 115x5, 120x5, 125x5

One month Progress:
Starting Bench: 180x5
Finish: 195x5
Goal: 225x5

Vodkilis
07-29-2009, 11:59 PM
Wednesday: Legs/Shoulders
Squat: 65x12, 105x10, 155x8, 195x6, 245x3, 255x2x5, 260x5
Calf Raises: 255x3x12
Military Press: Barx10, 35x8, 65x6, 95x3, 115x2x5, 120x5
Leg Extension: 210x3x6
Leg Press: 300x3x6
Horizontal DB Raises: 30x3x8
DB Press: 35x3x8

One Month Progress
Starting Squat: 205x5
Finish: 260x5
Goal: 300x5

Vodkilis
08-01-2009, 08:01 PM
Friday: Back/Bi's/Forearms
BB Rows: 35x10, 65x8, 95x6, 105x3, 125x5, 130x2x5
Rows: 205x3x8
Lat Pulldowns: 125x3x8
DB Curls: 50x2x9, 50x8
CCV: 60x10, 8, 7
DB Wrist Curls: 35x2x12

Ended up doing this on Saturday do to conflicting schedule with work, and the fact that my gym closes early on the weekends =\.

Vodkilis
08-03-2009, 07:43 PM
Monday: Chest/Tri's
Flat Bench: 65x12, 105x10, 135x8, 155x6, 175x3, 195x5, 200x2x5
Incline DB Press: 65x3x8
BW + 10lb Dips: 3x10
Tricep Pushdowns: 95x8, 100x8, 105x8
Close Grip Benchpress: 115x5, 125x5, 135x5

Feels good to finally say I can bench 200(for reps). :party: Had a massive chest pump after I was done my workout, one of the best I've had in a while.

Vodkilis
08-08-2009, 05:50 PM
Friday: Back/Bi's/Forearms
BB Rows: 35x10, 65x8, 95x6, 115x3, 130x2x5, 135x5
Rows: 205x8, 210x8, 215x8
Lat Pulldowns: 125x2x8, 130x8
DB Curls: 50x10, 50x2x8
CCV: 60x3x10
DB Wrist Curls: 35x3x12

Wacky week, a lot of celebrations in the family (3 birthdays this week) mixed with work. I also had summer work due for school, so I actually missed a workout =\(hence no legs/shoulders) although I did some really light leg work on friday.

Vodkilis
08-10-2009, 08:12 PM
Monday: Chest/Tri's
Flat Bench: 65x12, 105x10, 135x8, 155x6, 185x3, 200x3x5
Incline DB Press: 65x3x8
BW + 15lb Dips: 3x10
Tricep Pushdowns: 105x3x8
Close Grip Benchpress: 135x3x5

Totally thought today was going to be a bad workout. The 200lbs felt like 220. After that, it got better, no idea what was with the flat bench. Anyway, I had a MASSIVE tricep pump. I'd never seen a pump like this. I was so fascinated by it I was poking my tricep and giggling in the middle of the gym =p. Also, my legs looks fuller somehow even though I didn't work them last week. Just an observation.

Vodkilis
08-12-2009, 08:15 PM
Wednesday: Legs/Shoulders
Squat: 65x12, 105x10, 155x8, 195x6, 245x3, 260x5, 265x5, 270x5
Calf Raises: 270x3x12
Military Press: Barx10, 35x8, 65x6, 105x3, 115x2x5, 120x5
Leg Extension: 210x2x6, 215x6
Leg Press: 300x6, 305x6, 310x6
Horizontal DB Raises: 30x3x8
DB Press: 35x2x8, 40x8

vsvs
08-12-2009, 08:20 PM
That's some beastly progress on your squat man, keep it up

Vodkilis
08-14-2009, 06:38 PM
That's some beastly progress on your squat man, keep it up

Thanks, I'm hoping it keeps continuing like this =P.

Friday: Back/Bi's/Forearms
BB Rows: 35x10, 65x8, 95x6, 115x3, 135x2x5, 140x5
Rows: 210x8, 215x2x8
Lat Pulldowns: 130x3x8
DB Curls: 50x3x10
CCV2: 75x3x8
DB Wrist Curls: 35x3x12

Great workout today...changed one of my biep workouts permanently, mostly because I thought the other one was brely helping and it was hard to keep strict form. Also:

CCV = Cable Crossover Variation. I was doing one armed curls each arm before.
CCV2 = Cable Crossover Variation BUT with both arms.

Felt good to get those DB curls 50x3x10, my brachialis is killing me right now!

Vodkilis
08-18-2009, 07:13 PM
Monday: Chest/Tri's
Flat Bench: 65x10, 105x8, 145x6, 185x3, 200x5, 205x5, 205x4
Incline DB Press: 65x3x8
BW + 15lb Dips: 3x10
Tricep Pushdowns: 105x3x8
Close Grip Benchpress: 135x8, 135x7, 135x5

I'm not sure if I had a good workout today or not...I was expecting my flat bench to stall within the coming weeks, so no surprise there, I should get it next week though. Triceps felt good I guess, but I felt oddly strange all day, ever since I woke up. I figure I'm just a little worn out still from yesterday (took a trip to the beach). Rest isn't the issue as I've been getting plenty of it. I think I might be able to upgrade to 70s next week for incline. We'll see how things play out.

Vodkilis
08-19-2009, 07:54 PM
Wednesday: Legs/Shoulders
Squat: 65x12, 105x10, 155x8, 195x6, 245x3, 270x5, 275x5, 280x5, 285x5, 290x5, 295x5, 300x5

I can explain...on Monday when I went to the beach I suffered some sunburn on the back of my arms and a little on my upper back. Anyway, sunburn usually makes me itch a TON, and earlier today it was only tingling. Thus, I thought it would be okay to go to the gym.

WRONG.

NEVER AGAIN. EVER EVER EVER EVER EVER EVER EVER EVER EVER!! After my last warm up set it was tingling more and more. I knew I wouldn't be able to do all of my workout, let alone finish two exercises. So I decided to just do 7 sets of squats to hit my legs hard. I don't know if I will be going to the gym on Friday...might move that workout to Saturday...My sunburn still itches like crazy. I ran out of the gym after my last set and to my car as fast as lightning.

This is shaping up to be a shitty week...I'm never going to the beach again.

And yea, I did have sunscreen on, I don't know why those areas got burned.

Vodkilis
08-21-2009, 07:01 PM
Friday: Back/Bi's/Forearms
BB Rows: 35x10, 65x8, 95x6, 115x3, 140x3x5
Rows: 215x3x8
Lat Pulldowns: 130x3x8
DB Curls: 50x3x10
CCV2: 80x8, 85x8, 90x8
DB Wrist Curls: 40x3x10

Vodkilis
08-25-2009, 01:40 AM
Monday: Chest/Tri's
Flat Bench: 65x10, 105x8, 145x6, 185x3, 200x5, 205x5, 210x5
Incline DB Press: 65x3x8
BW + 15lb Dips: 3x10
Tricep Pushdowns: 105x8, 110x2x8
Close Grip Benchpress: 135x3x8

Started Day 1 of a supplement stack today, and I already noticed I had more energy than normal in the gym, like a lot more.

Stack:
Creatine
ON Casein
iSatory Morph GXR-3

I've had the morph sitting in my cabinet for months now...only used like 10 tablets and didn't want to throw it away (has 180 tablets per bottle). Going with a 9/3 split.

In b4 I don't need supplements. I know I don't, but it doesn't hurt to try them once in a while =p. Plus I didn't want to just throw away the entire bottle.

Two Month Progress:
Starting Flat Bench: 180x5
1 Month: 195x5
2 Month: 210x5
Goal: 225x5

vsvs
08-25-2009, 02:54 AM
30lbs in 2 months is pretty sweet.

If you live in the US TrueProtein is a much better choice than the commercial brand ones like ON, Scivation, etc. Cheaper, higher quality, and digests better.

Vodkilis
08-25-2009, 12:43 PM
30lbs in 2 months is pretty sweet.

If you live in the US TrueProtein is a much better choice than the commercial brand ones like ON, Scivation, etc. Cheaper, higher quality, and digests better.

Thanks! And yea I looked into True Protein and will probably be trying them as soon as I can. I'm trying to save up money for a 25lb tub but every time I get some it goes right to my girlfriend...lol.

Deathpancake
08-25-2009, 04:04 PM
Good progress on teh bench. :top:

Vodkilis
08-26-2009, 11:23 PM
Wednesday: Legs/Shoulders
Squat: 65x12, 105x10, 155x8, 195x6, 245x3, 305x3x5
Calf Raises: 305x3x12
Military Press: 35x8, 65x6, 95x3, 125x3x8
Leg Extension: 210x6, 220x2x6
Leg Press: 310x6, 315x2x6
Seated Side Lateral Raises: 15x3x8
Seated Lateral Raises: 10x8, 15x2x8


One Month Progress
Starting Squat: 205x5
One Month: 260x5
Two Months: 305x5
Goal: 300x5 Achieved

I think I tweaked my shoulder a tiny bit on the military presses...I'll see how I feel tomorrow.

Vodkilis
08-28-2009, 07:18 PM
Friday: Back/Bi's/Forearms
BB Rows: 35x10, 65x8, 95x6, 115x3, 140x5, 145x2x5
Rows: 215x2x8, 220x8
Lat Pulldowns: 130x3x8
Seated DB Curls: 30x3x8
CCV2: 90x2x8, 95x8
DB Wrist Curls: 40x3x10

Nothing to note really. I had a great arm workout, biggest pumps I've ever gotten in my bis/forearms. Switched out DB curls for Seated curls and it felt like I hit the bi's harder than I ever did with standing curls. Shoulder feels 100%, so that's a plus.

Vodkilis
08-31-2009, 11:17 PM
Monday: Chest/Tri's
Flat Bench: 65x10, 105x8, 145x6, 185x3, 205x5, 210x2x5
Incline DB Press: 70x3x8
BW + 20lb Dips: 3x10
Tricep Pushdowns: 110x3x8
Close Grip Benchpress: 135x2x8, 140x7

Update on weight, I'm sitting at 193.5 as of this morning and i still look pretty lean, so things are looking good.

sbigp92
08-31-2009, 11:21 PM
nice benching!

Vodkilis
09-01-2009, 03:05 AM
nice benching!

Thanks, but it looks like adding 5lbs a week is over at this point =P

Vodkilis
09-02-2009, 10:28 PM
Wednesday: Legs/Shoulders
Squat: 65x14, 105x12, 155x10, 195x8, 245x6, 285x3, 305x5, 325x5, 335x5
Calf Raises: 335x3x12
Military Press: 35x8, 65x6, 95x3, 120x3x8
Leg Extension: 220x6, 225x2x6
Leg Press: 315x6, 320x2x6
Seated Side Lateral Raises: 15x3x8
Seated Lateral Raises: 15x3x8


Some friends of mine from school started going to my gym recently so working out was a lot more fun today. Legs are continuing to get stronger, I'm guessing they're still in a noob gain phase since I only started working them two months ago (never had the proper equipment before). Things are looking good.

Vodkilis
09-05-2009, 11:57 PM
Friday: Back/Bi's/Forearms
BB Rows: 35x10, 65x8, 95x6, 115x3, 145x3x5
Rows: 220x2x8, 225x8
Lat Pulldowns: 130x3x8
Seated DB Curls: 35x3x8
CCV2: 90x2x8, 95x8
DB Wrist Curls: 40x3x10

Vodkilis
09-07-2009, 08:00 PM
Monday: Chest/Tri's
Flat Bench: 65x10, 105x8, 145x6, 185x3, 210x2x5, 215x5
Incline DB Press: 70x3x8
DB Flys: 30x3x8
BW + 20lb Dips: 3x10
Tricep Pushdowns: 110x3x8
Close Grip Benchpress: 135x2x8, 140x8

Was really surprised to get the 215 up. I definitely think going any further would've pushed it to failure. Had a little less energy than normal today though, which seems to be a running thing the past few months. Maybe I should look into better energy for preworkout. Ah well. DB flys are an experiment right now, there's no guarantee they'll be a permanent part of my workout.

Vodkilis
09-09-2009, 08:15 PM
Wednesday: Legs/Shoulders
Squat: 65x14, 105x12, 155x10, 195x8, 245x6, 285x3, 305x5, 335x5, 340x2x5
Calf Raises: 340x3x12
Military Press: 35x8, 65x6, 95x3, 125x3x8
Leg Extension: 220x6, 225x2x6
Leg Press: 320x6, 325x6, 330x6
Seated Side Lateral Raises: 20x3x8
Seated Lateral Raises: 20x3x8

Vodkilis
09-11-2009, 09:41 PM
Friday: Back/Bi's/Forearms
BB Rows: 35x10, 65x8, 95x6, 115x3, 145x2x5, 150x5
Rows: 220x8, 225x2x8
Lat Pulldowns: 130x3x8
Seated DB Curls: 35x3x8
CCV2: 90x8, 95x2x8
DB Wrist Curls: 40x3x10

Vodkilis
09-14-2009, 09:05 PM
Monday: Chest/Tri's
Flat Bench: 65x10, 105x8, 145x6, 185x3, 215x3x5
Incline DB Press: 70x3x8
DB Flys: 30x3x8
BW + 25lb Dips: 3x8
Tricep Pushdowns: 110x3x8
Close Grip Benchpress: 135x8, 140x7, 140x6

Great workout today, nice pump in chest/tris.

Vodkilis
09-16-2009, 11:04 PM
Wednesday: Legs/Shoulders
Squat: 65x12, 105x10, 155x8, 195x6, 245x6, 285x3, 335x3, 345x5, 350x5, 355x5
Calf Raises: 355x3x12
Military Press: 35x10, 65x8, 95x6, 110x3, 110x8, 130x2x8
Leg Extension: 225x3x6
Leg Press: 330x3x6
Seated Side Lateral Raises: 20x3x8
Seated Lateral Raises: 20x3x8

Pretty good workout. The lat raises felt heavier then normal, dunno why. Squats still going up...but I can start to feel the weight taking its toll. Don't expect me to hit 400 anytime soon.

Vodkilis
09-21-2009, 10:37 PM
I'm taking a break this week...I had a really shitty day and it's going to carry over to the next few days so I need to take care of myself before I can take care of my muscles.