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Excelled
07-19-2009, 09:42 PM
I've been registered here a long time but never really took the time to read around and once I did(today) realized that it is true gold of knowledge.

I am starting this log to track my progress to get down in bodyfat while maintaining muscle mass and strength(increase if possible). I had been training 5 times a week for awhile and it worked alright for me but reading some articles here I want to take a break from that and start on IA's A SIMPLE Power Based routine and since i want to cut down on BF i will be starting on the Timed Carb Dieting as of tommorow(Monday July 20,09. I will also be doing HIIT Training on off days.

I am currently weighing in at 205 lbs at 5'8" and 18 years old.
My maxes are:

Bench 280x2
Squat 390x2
Deadlift 430

^^^^all done at 17.

so as you can see i did farely well training 5 times a week eliminating the fact that i don't know how well I could've done with less volume.

so I will be posting my workouts in this thread and maybe some pictures.

SO HERE WE GO!! CRITIQUE AS YOU LIKE CUZ I AM HERE TO LEARN AS MUCH AS POSSIBLE!!

ps: some videos. 17 YEARS OLD IN ALL OF THEM

410x3 Deadlift (http://www.youtube.com/watch?v=qW8rLC8ssto)

370 Squat (http://www.youtube.com/watch?v=cxmXKW8VBuE)

95 DB Shoulder Press (http://www.youtube.com/watch?v=9Ml9gwjC3AM)

230x5 CG Bench Press (http://www.youtube.com/watch?v=k5LvpF-XWUY)

EDIT: JUST WANTED TO POINT TO POINT OUT I HAVE BEEN TRAINING HARD FOR ONLY A YEAR BEFORE THAT I HAD A 100 lbs WEIGHT SET WHICH I USED TO TRAIN IN MY BASEMENT.

Excelled
07-20-2009, 11:48 PM
Day 1:

Incine Bench 3 x 5 - 140(warmup), 190,190,190 ( I THINK I ACTUALLY DID 8 REPS FOR ALL 3 SETS)
Dips 4x8 - BW(warmup), BW+45, BW+70, BW+90, BW+90
DB Shoulder Press 3x8 - 70, 70, 70 ( MY SHOULDERS FATIGUED ON THE SECOND SET. THEY FATIGUE BIG TIME WHEN DOING CHEST ALWAYS)
Tricep Pushdowns 3x10 - 200, 200, 200
Ab Work 3x10 - 30,40,40 (Some machine I used)

13 Minutes on the Treadmill - Ran 1.13 mile (very Low Intensity)

DID 2 sets of 50 pushups

Stretching for 5 mins.

CALORIC INTAKE TODAY WAS:

2,783 Calories
147 G Fat
30 G Carb
324 G Protien

PROTEIN/CARB/FAT - 48/4/47

Excelled
07-21-2009, 11:36 PM
Day 2:

Weight Today: 201 lbs

HIIT TRAINING FOR 20 MINUTES

Stretching for 10 mins.

CALORIC INTAKE TODAY WAS:

3,145 Calories
141 G Fat
81 G Carb
371 G Protien

PROTEIN/CARB/FAT - 49/10/40

Carbs were a lil high due to the milk I drank with my protein shakes.

Excelled
07-22-2009, 11:39 PM
Day 3:

Weight Today: 201 lbs

Box Squats 3x5 - 140 lbs(warmup), 230 lbs(warmup), 320 lbs, 320 lbs, 320 lbs
Glute/Ham Raises 3x10 - 10 reps(BW), 10 reps(BW), 10 reps(BW)
Bent-Over Rows 4x6 - 140 lbs(warmup), 230 lbs, 230 lbs, 230 lbs, 250 lbs
Barbell Curls 3x8 - 100 lbs(warmup), 140 lbs, 140 lbs, 140 lbs(only 7 reps)
Calf Raises(Leg Press Machine) 3x15 - 748 lbs(warmup), 838 lbs, 928 lbs

I ALWAYS STRETCH WHILE TRAINING (BETWEEN SETS MAINLY).

5 Minutes on the Treadmill - 0.57 mile (very Low Intensity)

CALORIC INTAKE TODAY WAS:

2,793 Calories
114 G Fat
70 G Carb
360 G Protien

PROTEIN/CARB/FAT - 53/10/37


NOTE: SICK WORKOUT TODAY EVEN THOUGH I DIDNT HAVE ANY CARBS IN. DEAD THROUGHOUT THE DAY BUT WHEN IT CAME TO THE GYM I PERFORMED BETTER THAN I EVER HAD BEFORE

sbigp92
07-23-2009, 12:05 AM
this is some nice lifting in here bro.

Excelled
07-23-2009, 10:28 PM
Day 4:

Weight Today: 201 lbs

HIIT TRAINING ( ON THE STAIRMASTER)

5 Min warmup
20 Min HIIT

15 Min Stretching

CALORIC INTAKE TODAY WAS:

3,317 Calories
147 G Fat
67 G Carb
415 G Protein

PROTEIN/CARB/FAT - 52/8/40

Excelled
07-25-2009, 01:24 AM
Day 5:

Weight Today: 200 lbs

Rack Pulls 3x5 - 140 lbs(warmup), 230 lbs, 320 lbs, 410 lbs ( My forearms were hurting today so didnt go any heavier)
Leg Press 3x10 - 8 Plates, 12 Plates, 14 Plates
Pull Ups 3x10 - 12(BW), 12(BW), 10 (BW)
Dumbell Curls 3x8 - 50 lbs, 55 lbs, 55 lbs
Calf Raises 3x15 - (Standing Calf Raises Machine) 90 lbs, 150 lbs, 210 lbs for 20 reps



CARB UP DAY!!!!

CALORIC INTAKE TODAY WAS:

3,716 Calories
170 G Fat
146 G Carb
387 G Protein

PROTEIN/CARB/FAT - 44/16/41

NOTE: DUE TO FORARMS HURTING AVOIDED GOING HEAVY ON RACK PULLS

Grixxly
07-25-2009, 05:34 PM
Awesome lifts man. Good luck with your goals.

Excelled
07-28-2009, 12:08 AM
Day 1:

Weight Today: 199 lbs

Box Squats 3x5 - 140 lbs(warmup), 230 lbs(warmup), 320 lbs, 340 lbs, 360 lbs
Glute/Ham Raises 3x10 - 10 reps(BW), 10 reps(BW), 8 reps(BW)
Bent-Over Rows 4x6 - 140 lbs(warmup), 230 lbs, 250 lbs
Barbell Curls 3x8 - 100 lbs(warmup), 140 lbs, 140 lbs, 140 lbs(only 7 reps)
Calf Raises(Standing Machine) 3x15 - 165 lbs(20), 225 lbs, 255 lbs


CARB UP DAY!!!

DIETED THROUGHOUT THE WEEKEND( NO FUCKIN CHEAT MEAL!!)

CALORIC INTAKE TODAY WAS:

3,080 Calories
132 G Fat
172 G Carb
292 G Protien

PROTEIN/CARB/FAT - 39/22/38

ADDED 40 LBS ON FUCKIN BOX SQUATS IN A FUCKIN WEEK!!! 360 LBS FOR 5 REPS!!!!

Excelled
07-29-2009, 07:52 PM
Day 2:

Weight today 198 lbs

NO WORKOUT TODAY ! I HAD SCHOOL AND THEN CALLED IT AT WORK

2nd CARB UP DAY!!

2,521 Calories
112 G Fat
98 G Carb
268 G Protien

PROTEIN/CARB/FAT - 45/16/40

DFL
07-29-2009, 08:31 PM
Day 1:

Weight Today: 199 lbs

Box Squats 3x5 - 140 lbs(warmup), 230 lbs(warmup), 320 lbs, 340 lbs, 360 lbs
Glute/Ham Raises 3x10 - 10 reps(BW), 10 reps(BW), 8 reps(BW)
Bent-Over Rows 4x6 - 140 lbs(warmup), 230 lbs, 250 lbs
Barbell Curls 3x8 - 100 lbs(warmup), 140 lbs, 140 lbs, 140 lbs(only 7 reps)
Calf Raises(Standing Machine) 3x15 - 165 lbs(20), 225 lbs, 255 lbs


CARB UP DAY!!!

DIETED THROUGHOUT THE WEEKEND( NO FUCKIN CHEAT MEAL!!)

CALORIC INTAKE TODAY WAS:

3,080 Calories
132 G Fat
172 G Carb
292 G Protien

PROTEIN/CARB/FAT - 39/22/38

ADDED 40 LBS ON FUCKIN BOX SQUATS IN A FUCKIN WEEK!!! 360 LBS FOR 5 REPS!!!!

strong ass motherfucker, especially for the amount of calories your taking in haha.

Excelled
07-29-2009, 11:56 PM
Day 3:

Weight Today: 198 lbs

Bench Press 3x5- 140 lbs(warmup), 230 lbs, 230 lbs, 230 lbs
Incline DB Press 4x8 - 80 lbs, 80 lbs, 80 lbs, 80 lbs(dropset with 70 lbs)
Millitary Press 3x8 - 140 lbs, 140 lbs, 140 lbs, 140 lbs
Skull Crushers 3x10 - 60 lbs, 80 lbs, 100 lbs
Rope Abs Pulldown/Crunches 3x10 - 130 lbs(warmup), 200 lbs, 225 lbs, 225 lbs(dropset with 160 lbs for 6 reps)

NOTE: SHOULDERS FATIGUED LIKE A BITCH ON INCLINE AND ONWARDS. I CAN GO ALOT HEAVIER BUT DIDN'T CUZ I WAS MOVIN ALOT QUICKER TODAY.

MAKING UP FOR YESTERDAY'S MISSED HIIT SESSION!!!!!!!

HIIT TRAINING FOR 20 MINS!! - MORE INTENSE TODAY - DONE ON STAIRMASTER
NOTE: I WILL START DOING SPRINTING OUTSIDE FOR HIIT AS SOON AS I GET A STOPWATCH

5 MINS STRETCHING(LEGS)

PUSHUPS:
SET 1: 60 REPS
SET 2: 50 REPS



CALORIC INTAKE TODAY WAS:

1,945 Calories
85 G Fat
32 G Carb
247 G Protien

PROTEIN/CARB/FAT - 54/7/40

NOTE: ONLY 4 MEALS IN TODAY!!

Excelled
07-31-2009, 12:15 AM
Day 4:

Weight Today: 198 lbs

NOTE: I FUCKIN LOVE SPRINTING FOR HIIT

HIIT Training for 20 mins - Sprinting

CALORIC INTAKE TODAY WAS:

2,462 Calories
102 G Fat
67 G Carb
306 G Protien

PROTEIN/CARB/FAT - 52/11/37

Excelled
08-01-2009, 01:20 AM
Day 5:

Weight Today 198 lbs

Rack Pulls 3x5 - 140 lbs(warmup), 230 lbs, 320 lbs, 410 lbs, 430 lbs, 440 lbs (I SWEAR TO GOD I COULD'VE PULLED 460 lbs BUT MY HANDS GOT FUCKED UP
Leg Press 3x10 - 10 Plates, 14 Plates, 16 plates
Pull Ups 3x10 - 6 Reps(BW), 6 Reps(+25 lbs), 6 Reps (+45 lbs), 6 Reps (+45 lbs), 6 Reps (+45 lbs) + 6 extra Reps(dropset)
Dumbell Curls 3x8 - 50 lbs, 50 lbs, 50 lbs
Calf Raises 3x15 - (Standing Calf Raises Machine) 180 lbs, 225 lbs, 225 lbs


CARB UP!!!

CALORIC INTAKE TODAY WAS:

2,809 Calories
119 G Fat
163 G Carb
262 G Protien

PROTEIN/CARB/FAT - 39/23/38

NOTE: HAD AN ICE CREAM BAR WORTH 100 CALS(FIRST CHEAT FOOD IN MONTHS)

Excelled
08-03-2009, 10:33 PM
Day 1:

Weight today 196 lbs

Incline Bench 3x5 - 140 lbs(warmup), 140 lbs (warmup), 190 lbs, 200 lbs, 200 lbs
Bench Press 4x8 - 190 lbs, 190 lbs, 200 lbs, 200 lbs
Massive Shoulder Fatigue. Note: If I train shoulders seperately I do 80 lbs for 8 reps.
DB Shoulder Press 3x8 - 70 lbs(5 Reps only), 65 lbs(5 Reps only), 60 lbs
Tricep Pushdowns 3x10 - 200 lbs, 200 lbs, 210 lbs
Ab Work(Sitting Machine Crunces) 3x10 - 30 lbs, 50 lbs, 60 lbs

CARB UP DAY!!

Dieted Throughout the weekend.

CALORIC INTAKE TODAY WAS:

3,757 Calories
192 G Fat
203 G Carbs
287 G Protein

PROTEIN/CARB/FAT - 32/22/46


NOTE TO SELF: NO DIPS TODAY DUE TO NOT BEING ABLE TO FIND THE WEIGHT ATTACHMENT BELT.

Weilder
08-03-2009, 10:44 PM
You got some big lifts man. Keep up the awesome work!

Excelled
08-05-2009, 01:04 PM
Been a lil Busy

Day 2:

Weight today 196 lbs

NO WORKOUT TODAY. WORKIN AND THEN HAD A CRAZY THUNDERSTORM/HAIL.

CALORIC INTAKE TODAY WAS:

2,735 Calories
159 G Fat
46 G Carbs
266 G Protein

PROTEIN/CARB/FAT - 41/7/52

Excelled
08-06-2009, 12:44 AM
Day 3:

Weight Today 198 lbs

Box Squat 3x5 - 140 lbs(warmup), 230 lbs(warmup), 320 lbs, 370 lbs, 370 lbs(only 3 reps)
Glute/Ham Raises 3x10 - 10,10,10
Bent-Over Rows 4x6 - 140 lbs (warmup), 230 lbs, 250 lbs(4 reps), 230 lbs WEIGHT WAS SLIPPING OUTTA MY HANDS
Barbell Curls 3x8 - 140 lbs, 140 lbs, 140 lbs(6 reps)
Calf Raises 3x15 - (LEG PRESS CALF RAISES) - 658 lbs, 928 lbs, 1,018 lbs

WILL FUCKIN MAKE UP FOR THAT MISSED HIIT SESSION!!!

Caloric Intake Today was:

3,132 Calories
172 G Fat
86 G Carbs
296 G Protein

PROTEIN/CARB/FAT - 40/11/49


NOTE: REASON FOR HIGH CALORIC INTAKE(MAINLY COMING FROM CARBS) IS DUE TO ME BEING LOW ON CASH TO BUY THE RIGHT FOOD SO GOTTA USE WHAT I GOT. ALOT OF THE CARBS COME FROM MILK. STILL AWAITING MY PROTEIN POWDER WHICH WILL BE ZERO-CARBS. PROTEIN AND FAT IS MAINLY COMING FROM STEAK AND EGGS.


ANOTHER 10 LBS ON THE BOX SQUATS?

HELL YEA. NOT ENUFF FOR ME THOUGH

Excelled
08-06-2009, 01:04 AM
Thank You Guys for the comments, Just read them!!!

Excelled
08-07-2009, 12:20 AM
Day 4:

Weight Today 195 lbs

HIIT TRAINING SESSION.

I CALL IT 20 MINUTES OF HELL. IF YOU DO IT RIGHT IT TRULY TRANSLATES INTO 20 MINUTES OF HELL

Caloric intake today was:

2,948 Calories
141 G Fat
75 G Carbs
326 G Protein

PROTEIN/CARB/FAT - 47/10/43

Excelled
08-07-2009, 11:55 PM
Day 5:

Weight Today 195 lbs

Bench Press 3x5 - 140 lbs(warmup), 230 lbs, 230 lbs(3 reps), 230 lbs(3 reps)
Incline DB Press 4x8 - 70 lbs, 80 lbs, 80 lbs, 80 lbs, 80 lbs
Millitary Press 3x8 - 140 lbs, 140 lbs, 160 lbs
Skull Crushers 3x10 - 80 lbs, 100 lbs, 90 lbs
Rope Abs Pulldown/Crunches 3x10 - 160 lbs(warmup), 200 lbs, 200 lbs

PUSHUPS:
SET 1: 70 REPS
SET 2: 50 REPS

CARB UP DAY!!

Caloric Intake today was

2,790 Calories
63 G Fat
222 G Carbs
318 G Protein

PROTEIN/CARB/FAT - 48/32/21

Excelled
08-10-2009, 11:58 PM
WHAT AN UN FUCKIN BELIVEABLE DAY TODAY!!!!

NO CARBS IN TODAY....WORKED 8 HOURS...

DAY 1

Weight today 193 lbs

Rack Pulls 3x5 - 140 lbs(warmup), 230 lbs (warmup), 320 lbs(warmup), 410 lbs (warmup), 460 lbs (7 reps), 500 lbs, 540 lbs
Leg Press 2x10 - 10 plates, 14 plates, 14 plates, 16 plates
Pull Ups 4x6 - 17 Reps (BW), 15 Reps (BW), 11 Reps (BW), 9 Reps (BW w/ extra wide grip)
Dumbell Curls 3x8 - 40 lbs, 45 lbs, 45 lbs
Standing Calf Raises Machine 3x15 - 195 lbs, 240 lbs, 240 lbs

AS YOU CAN READ YES I DID ADD 100 LBS ON MY RACK PULLS IN A WEEK AND I USED STRAPS TODAY ONLY BECAUSE I WAS SCARED OF THE MASSIVE RED CALUS I HAD BUILD UP IN MY PALMS

I WILL ALSO POST A VIDEO OF MY RACK PULLS NEXT WEEK

Caloric Intake today was

2,535 Calories
97 G Fat
58 G Carbs
345 G Protein

PROTEIN/CARB/FAT - 57/9/34

FOR THE FIRST TIME IN A VERY LONG TIME MY BODY FEELS REALLY TIRED BECAUSE OF THOSE RACK PULLS....WOOOOOH WHAT A DAY!!!