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Fleinz0pp
07-20-2009, 06:04 PM
Finally starting a log. I'm a 17 year old skinny fat guy, and have been "working out" for almost a year soon. First half of it were tons of Spinning classes at my gym and no weight training in order to get as lean as possible lol. Helped abit and since then I've been doing loads of different stuff and gained some strength I guess.. Well the important thing is that I've learnt the exercices that I need and I've gathered a ton of information on several boards.

Now I'm making a log to settle down and stay with one routine and see how it goes

Current(note, these were my lifts before the summer; been on vacation for 1 month so I'm abit behind):
5'9 150lbs 15%ish BF
Bench 51.5kg x 5
Squat 90kg x 5
Deadlift 90kg x 5

short-term goals:
Bench 60kg x 5
Squat 100kg x 5
Deadlift 100kg x 5

I'm going to follow IA's Simple Power Based Routine:

Monday
Squat or box squat 3 x 5
Glute/Ham Raises or pullthroughs 3 x 10
Machine Row(Find BB rows Awkward) 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

Wednesday
Bench Press or low board press 3 x 5, or 3 x 3
Incline Dumbbell Bench Press 4 x 8
Military Press 3 x 8
Skull Crushers 3 x 10
Ab work 3 x 10

Friday
Deadlift or rack deadlift 2 x 5
Leg press 2 x 10
Chin 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

Monday
Incline bench press or Incline Dumbbell Press 3 x 5, or 3 x 3
Dumbbell Bench Press 4 x 8
Military Press 3 x 8
Tricep pushdowns 3 x 10
Ab work 3 x 15

My diet is going to be set up around 500 calories over maintance. I'm gonna get in 1.5g protein /bw. I'll be careful with carbs; only carbs for breakfast(complex) and post workout(simple). I'll up fat to get my calories. If this doesn't turn up too well I'll slowly increase the carbs.

Wish me good luck and if you see any flaws or have any recommendations on what I could change don't hesitate to let me know :D

TheBrewerman
07-20-2009, 07:02 PM
Sub'd. This routine has given numerous people good results and I might be switching to it soon. Good luck!

Fleinz0pp
07-21-2009, 03:39 PM
Nice, thanks :D Subbing yours too!

EDIT: LOL, how do I subscribe?;p

<- newb

Started the log from week 2 so I'm just posting what I did on week 1 here

Squat 80kg 3x5
GHR N/A
Machine Row 49kg + 6.8 3x6
Hammer curls 10kg each hand 2x8 1x6
Calf raise 93kg 3x15

Bench 47.5kg 3x5
Incline DB press 16kg 4x8
Standing Military 25kg 3x8
Skull Crushers 15kgx10, 20kgx9, 17.5kgx10
Abs 10kg plate behind head 3x10

Had to skip deadlift day cos I went on a short vacation.

Fleinz0pp
07-21-2009, 03:47 PM
Been on vacation so had to skip a workout and gotta take the incline and squat day consequtive to get back on track.

Incline day:

Incline Bench Press:
45kg x 5
45kg x 5
45kg x 5

No problem on these, going for 47.5 next week!

Dumbell Press(After the third set I got a slight pain in my left shoulder so skipped the last set. Can feel it still if I do certain movements, but the military presses was inaffected however!):
18kg x 8
18kg x 8
18kg x 8

Standing Military Press:
30kg x 8(PR, did 27.5 last time; very worn out after this set though)
30kg x 5 -> too heavy, dropped the weight to 27.5
27.5kg x 8

I'm happy with getting 30kgs on my first set because I've been finding it hard to progress on shoulder presses. Obviously I'm going to stick with the weight next week to try to get the desired reps:)

Skull Crushers:
20kg x 10
20kg x 10

Felt the pain in my shoulder abit and stopped; I've had a similar pain before and I made it worse by working through it so I want to avoid doing the same mistake again :)

Calf Machine:
103kg x 15
103kg x 15
103kg x 15

Felt great working out after 7 days of vacation and no training :D Been getting lots of sleep and been eating a lot(too many carbs though, but what can you expect when I'm visiting grandma for 7 days xD) and felt really energized today. Happy with the shoulder pressing finally progressing.

EDIT: LOL, mixed the calfs and abs, was supposed to do abs today, yeye, I guess I'll have to keep it that way then:p not the most important exercices though..

TheBrewerman
07-21-2009, 04:05 PM
Nice, thanks :D Subbing yours too!

EDIT: LOL, how do I subscribe?;p

<- newb

Click "Thread Tools" near the top left and click subscribe.

Do work!

Fleinz0pp
07-21-2009, 04:15 PM
Thanks!

Grixxly
07-21-2009, 08:16 PM
I'm subscribing too. I just started SPBR also. I just finished workout #4 on monday. Wow I had to say that that one hit me the hardest. After all that tricep and pec work I was so tired but very pumped, I looked huge! Tell me if you feel the same way when you do workout #4.

Fleinz0pp
07-22-2009, 05:33 AM
Yeah, the above workout(yesterdays) was the #4. Ditched a couple of sets thuogh due to some shoulder pain. Yeah It's pretty heavy, I'm actually used to do less volume so prolly takes me some time to get used to the volume. But I like it so far (I've done one week with the program without logging).

Fleinz0pp
07-22-2009, 09:00 AM
Squat day. I'm satisfied with todays workout; I'm almost back on last months squat PR and I did GHR for the first time:) (I did the 90kg x 5 PR a monthish ago and I've been on vacation until last week). Increased alittle bit in all lifts(well, it's my second week and I didn't go straight to failure the first week so nothing really to brag about!)

Squats(Rampaged the weight. Tell me if I'm doing warmups wrong, not sure if it is right!)

Warmups:
Bar x 5
40kg x 5
50kg x 5
60kg x 5
70kg x 5

Working Sets:
80kg x 5 (this is what I did last week, 80kg in 3 sets)
85kg x 5
90kg x 3 (Getting my 5 reps next week and then I'm back on my PR :D)

GHR's on a lat pulldown machine:
10
10
10
Lol, first time I did these. My hams are still burning as I type this(well, not really but I wouldn't be suprised:p). Gonna be SO sore in my hams tomorrow!

Machine Row:
60kg x 6
60kg x 6
60kg x 6
60kg x 6

I've just got lats all out of a sudden! This whole year I've been training back but I've never really felt my lats working and I couldn't tense them or feel them, but the last months i've started to progress on them and I really feel them working on my sets. Feels like I've been going from rowing 40kg to 60kg in almost no time! Now back is my favourite part to train!

BB curls(Hammer curl bar)
20kg x 8
22.5kg x 8 (PR, up from 20kg for 3 sets last week)
22.5kg x 8 (Some cheating on my last two reps:marchmellow: hehe)

Gonna try to get my 8 reps with 22.5kg on all my sets next time!

AB Machine:
60kg
3 x 10

Fleinz0pp
07-23-2009, 06:33 AM
Todays breakfast:D

1 Pancake
3 slices of bread with an egg on each, slice of ham and slice of cheese.

900 calories
61g protein
76g carbs
40ishg fat(some of the stuff on fitday got more fat than the Norwegian products that I've used, like cheese and ham).

This was SO awesome! Would upload a pic if I had something to transfer the pics from my cellphone to my computer:D

Fleinz0pp
07-24-2009, 10:54 AM
Flat Bench day. Tried something new today. Had a lot of carbs in the meals before my workout(3 meals). Didn't really feel much of a difference so sticking to high protein / fat, little to moderate carb from now on as usual.

Flat Bench:
bar x 8
30kg x 5

Working sets:
50kg x 5
52.5kg x 5
52.5kg x 4

Could prolly have done the last rep, but I was working out alone today so didn't wanna take any risks without a spotter.

Incline Dumbbell Press:
18kg x 8
18kg x 8
18kg x 8
18kg x 8

Suprisingly easy these.. Did it with 16kg's last flat bench day and struggled a lot more

Standing Military Press:
These were very hard.. hard doing these after all the benching and inclining.
bar x8

30kg x 7..
27.5kg x 8
27.5kg x 8

Really wanted to get 30kg x 8 on atleast ONE set. Think the incline dumbbel presses drained me a lot.

Tricep Pushdowns:

6 plates
3x10

Pretty easy, going for 7 plates next time.

Overall happy with my workout :) Managed to progress on the first two lifts, but that made me tired for the shoulder presses. I might consider removing some of the volume later, but going to stick with it for some more weeks before doing any changes.

Fleinz0pp
07-27-2009, 05:40 AM
Hmm, alittle sick today, soar throat and nose fucked up and everything. Not sure if I'm gonna train today. Also gonna go to a festival wednesday and don't want to be in a cold when I'm there so think I'm just gonna chill.

Fleinz0pp
08-02-2009, 06:39 PM
Just came home from a festival. 4 days with constant drinking and shit food:p It was fuckin' epic :D

I'm wondering how my workout tomorrow is going to be though hehe.

Fleinz0pp
08-05-2009, 10:40 AM
Deadlift day:

Deadlifts
80kg x 5
85kg x 5
90kg x 5

Went pretty smooth, expected to have some reduced strength after the festival but I haven't lost much.

Leg Press:
120kg x 10
120kg x 10

easy.. first time I did these so went alittle light.

Chinups.
3 reps
3 reps
3 reps
5 reps [PR]

going for 4 reps on all the sets next time.

BB curls Hammer style.
22.5kg
22.5kg
22.5kg

tried straight bar but still felt pain in forearm. Been away for it for some time. Think I have to abandon it for good :)

didn't have time for calf raises. was in a hurry.

Fleinz0pp
08-05-2009, 10:48 AM
Incline day: Happy with Pr's. Annoying shoulder pain though.

Incline Bench press:
47.5kg x 5 [PR]
47.5kg x 5
47.5kg x 5

Flat Dumbbell Press:
20kg x 8 [PR]
20kg x 8
20kg x 8
20kg x 6

Got shoulder pain in my left shoulder from these just as last time :S might change to dips or something. I don't have this problem when doing incline dumbbells tho.. maybe I have to fix my technique.

Standing Military Press:
27.5kg x 8
25 kg x 6
25 kg x 5

Lol.. Really tired after getting the PR's from the first two lifts so I did less on these than last time. Hmm. Wellwell.

Incline Situps with 5kg plate.
15 reps
15 reps
15 reps

Was supposed to do Skull crushers but really felt the pain in my shoulder. Tried dips, pulldowns etc, but got the same pain. So I did some very light on arm pulldowns on left arm and alittle heavier on right arm.

Anyone got any tips on how to fix this type of shoulder pain? It only hurts when I'm doing a pushdown motion like pushdowns, dips, skull crushers etc(Like, every tricep exercice lol) but I can do bench pressing and shoulder pressing just fine.

Fleinz0pp
08-10-2009, 07:37 AM
Squat day:

Squat:
80kg x 5
85kg x 5
92.5kg x 5(bad form, gonna stay or go down to 90 again next week)

GHR:
3x10

Machine Row:
62.5kg x 6[up 2.5kg]
62.5kg x 6
62.5kg x 6
62.5kg x 6

Hammer curls Dumbbells:
10kg x 8
10kg x 8
10kg x 8

Calf machine:
50kg 3x15
New machine, felt it a lot better on this one than the last one I was using.

PR on rows, went alittle too fast forward on squats.

Fleinz0pp
08-10-2009, 07:45 AM
Flat bench day:

Flat BB Bench Press:
52.5kg x 5
52.5kg x 5
52.5kg x 2 lol

Incline Dumbbell Press:
20kg x 8[PR, up from 18kg's]
20kg x 8
20kg x 8
20kg x 8

Felt great

Standing Military Press:
25kg x 8
27.5kg x 8
30kg x 8

Went smooth. The rampaging approach seem to work well for me, gonna stick with it on the compounds.

Tricep Pushdowns:
8 plates x 10 [PR, up from 6 plates!]
8 plates x 10

Lil' pain in my left shoulder from the flat DB pressing last week so stopped.

Happy with PR's on almost everything. The flat benching isn't going so well though. Not the flat DB pressing either(from last week); it hurts my left shoulder. I'm gonna swap from Flat DB press on incline day to DIPS. I'll stick with Flat BB bench some more weeks but if it just stays like it is now I'll switch that to dips as well.

Fleinz0pp
08-12-2009, 02:33 PM
Deadlift day: Holy shit, felt like superman when I walked in the gym today and made some awesome PR's :D. Maxed out as well for the first time ever, pretty happy with the results.

Deadlifts:

Warmups:
40kg x 8
60kg x 5
70kg x 5

Working sets:
80kg x 5
85kg x 5
95kg x 5 [+5kg PR]

Still felt great after these, so decided to keep going for some 1rms:

100kg x 1
105kg x 1
110kg x 1[1RM]

And this was after my working sets! Awesome shit, I love deadlifts! Finally in 2plateclub

Leg Press:
140kg x 10[+20kg]
140kg x 10

Chin-ups:
4 reps
4 reps
3 reps
4 assisted reps

These sucked after all the Deadlifting:P might switch them with rows on squat day.

Hammer curls:
10kg x 8
10kg x 8
10kg x 8

Random Calf machine:
was in another gym today which didn't have the calf machine I like, so had to try some new shit. Did shitload of reps, didn't like the machine.
2x30 60ish kg or something.

Wow, starting to love this routine!

Fleinz0pp
08-14-2009, 07:08 PM
Incline day

Incline Bench Press:

50kg x 5 (PR+2.5kg, hard)
50kg x 5 (very hard, had to cheat some by using my whole body on some reps :D)
40kg x 8

Dips:
BW+5kg x 8
BW+5kg x 8
BW x 8
BW x 8

Standing Military Presses:
25kg x 8
27.5kg x 8
25kg x 8

dips kills my triceps.

Tricep pushdowns:
8 plates x 10
7 plates x 10(Strict form)
7 plates x 10(same)

Knee raises on knee raise machine shiz:
30 reps
20 reps
20 reps

this hurt. so bad. lol

Fleinz0pp
08-18-2009, 09:55 AM
Squat day: Had a pain in my collar bone today so had to chill abit, got it from sitting in a bad position on my chair,,, lol.

Squats
warmups

sets:
80kg x 5
85kg x 5
90kg x 5

couldn't go all the way down because the collar bone pain would kill me, even BW squats hurt as hell.

GHR's
3x10
Machine Rows:
62.5kg x 6
62.5kg x 6
62.5kg x 6
62.5kg x 6

DB curls:
12kg's x 8 [+2kg]
10kg's x 8
10kg's x 8

Calf machine:
55kg 3x15

Fleinz0pp
08-18-2009, 10:02 AM
Bench day: school's started so i'm training with my mates again; it's a little awkward and couldn't really focus as much as when I'm alone, but I'm gonna get used to it.

Bench press:
warmups

sets:
50kg x 5
52.5kg x 5
55kg x 4 [PR, +2.5kg]

gonna get that last rep.

DB press
22.5kg's x 5 [+2.5kg - 3 reps]
20kg x 6
18kg x 8
18kg x 8

lol, shouldn't have gone for the 22.5's so early.

Shoulder presses:
25kg x 8
27.5kg x 8
30kg x 7

tricep pushdowns:
8 plates x 9 [-1 rep]
7 plates x 10
7 plates x 10

Knee raises:
25
25
25

Fleinz0pp
08-21-2009, 12:06 PM
Deadlift day

Deadlifts:

warmups:
50kg x 5
70kg x 5
80kg x 5

Working sets:
85kg x 5 [+5kg]
90kg x 5 [+5kg]
97.5kg x 3[+2.5kg - 2 reps]

100kg // 2 plates soon gogo
I'm rampaging the weight, so i'm increasing abit in all of the sets, not like 85kg is a "PR" but it's more weight than last time.

Leg Press:
165kg x 10[+25kg lol
165kg x 10

hard as fuck, felt like shitting @ every rep:P training with partners really gives me motivation.

Chin-ups:
4
4
3

sux

EZ bar curls:
4x10 20kg

:p they really wanted to do 4 sets of em curlz so I just joined them, not that important anyway.

Calfs:
65kg x 15
65kg x 15
65kg x 15

went too fast, cramped:P

Fleinz0pp
08-24-2009, 11:22 AM
Incline day: had 2 hours of exhausting P.E today, was dead on my workout....

Incline Bench:

50kg x 5
50kg x 4

Dumbbell press: was going for the 20kg's but they were GONE lol:P
18kg's x 8 easy as fuck
18kg's x 8
22kg's x 5 [+2kg - 3 reps] could have made at LEAST 7 reps but lost balance after the fifth rep:( Couldn't get the weights up again in my next set so just went for the presses.

Military press:
bar x 5
30kg x 8
30kg x 5 .. my training partner leant towards the end of the barbell causing more weight on the left side, fucked everything up. I hate him lol

Tricep pushdowns:
8 plates x 10
9 plates x 10 [pr, +1plate]
9 plates x 8

finished, we were both dead from the P.E at our school. We have two hours P.E every monday from now on, so might switch monday to tuesday

Fleinz0pp
08-26-2009, 09:35 AM
Squats:
80 x 5
85 x 5
92.5 x 5[+2.5kg]

GHR's:
3x10

BB Rows:
45kg x 6 - little too much
40kg x 6
40kg x 6
40kg x 6

This still feels weird, but I'm gonna try to keep doing it for a while

Ez bar curls:
22.5kg x 8 [up 2.5kg]
22.5kg x 8
22.5kg x 8

Calf machine raises:
65kg x 15
65kg x 15
65kg x 15

slower than last time.

Fleinz0pp
08-28-2009, 01:42 PM
Bench day: Was great, lotsa Pr's!

Flat Bench Press:
couple of warmup sets

Working sets:
50kg x 5
52.5kg x 5
55kg x 5[+1 rep]

60kg x 1 heh, been my goal to get 1 plate a side since I started training:P, I know it's nothing but it felt good. Was EXTREMELY week when I started training!

Incline DB Press:
20kg's x 8
20kg's x 8
20kg's x 8
22kg's x 8 [+2kg] Note: Not superduper form, sticking with this weight. Was very hard to get them up as well:p

Standing Military Press:
27.5kg x 8 [+2.5kg] Note: Been using 25kg for my first set in my latest workout.
30kg x 8
32.5kg x 5 [+2.5kg -3 reps]

Skull Crushers:
20kg x 10
22.5kg x 10
22.5kg x 10

Knee Raises:
27 reps [+2 reps]
30 reps[+3 reps]
30 reps
44 reps [+14 reps] xD, 30 reps on this shit is already exhausting like shit, were competing with my wokrout partners who could do the most; this was definately the hardest thing I did today haha:P

Also, weighed myself today at my gym. 67kg now, was hovering between 64-65kg before I started this program(Start of July), so been gaining 2-3kg (5-6 lbs) in like two months. Definately not all muscle xD. Gonna start logging my food again and chill abit with the carbs, have been slacky with the caloriecounting lately, just been eating loads. Been working though, todays workout was awesome :D

Fleinz0pp
08-31-2009, 11:04 AM
Not training today, dead from P.E and my back hurts alittle from a heavy schoolbag, wanna hit deadlifts when I'm fresh.

Gonna start training tues/thurs/saturday I think; can't train for shit after P.E(which is on mondays).

Fleinz0pp
09-01-2009, 12:23 PM
Deadlift day

Deadlifts:
some warmups

sets:
87.5kg x 5 [+2.5kg]
92.5kg x 5 [+2.5kg]
97.5kg x 5 [PR, +2 reps!]

So close to 100 x 5:p can't wait to get it.

Leg Press:
162.5kg x 10 easy
180kg x 10 [+15kg]

lol, even though 165kg felt like a ton last week, 180kg was actually pretty doable today.. weird exercice :P

Chins:
4
4
4
1

hate these, like cant get better on them.. and its like pretty cheaty reps too. The deadlifts and leg presses tires me up for these. Maybe I should do these first instead?

Barbell curls:
22.5kg x 8
22.5kg x 8
22.5kg x 8

one set of calfs

Also, my gym trainer announced that we are going to have a running test in 5 weeks so I'm going to attend to spinning classes 2-3 times a week to be prepared:P Hope it won't hinder my gains too much, going to eat tons

Fleinz0pp
09-03-2009, 01:04 PM
Incline day

Incline Bench Press:

50kg x 5
50kg x 5 [+1 rep]
50kg x 3.5 ( some help on the fourth. [+1 set - 1.5 rep]

Dumbbell press:
22kg's x 8 [+2kg]
22kg's x 8
22kg's x 8
24kg's x 7 [PR +2kg - 1 rep]

Military Press:
27.5kg x 8
30kg x 7 [-1 rep]
32.5kg x 5

Skull crushers:
25kg x 10 [+2.5kg]
25kg x 8
20kg x 10

Knee raises:
35 reps [+8 reps]
35 reps
36 reps [+1 rep]

Was good

Fleinz0pp
09-07-2009, 07:12 AM
06/09

Attended a spinning class at my gym, was 45 minutes with 4x4 min intervals.. Damn, I thought I would die in there xD

07/09

Just finished a litre of chocolate milk after running track (our subject in P.E atm). I'm pretty tired so I'm not sure if I'm gonna lift today or not, think I'm gonna lift:p Had to skip the squats this weekend cos I went away. Bench today I guess.

Fleinz0pp
09-07-2009, 12:14 PM
Bench day

BB Bench:
52.5kg x 5
55kg x 5
57.5kg x 2 [+2 kg - 3 reps]

Incline DB Press:
22kg's x 8
22kg's x 8 [+set]
22kg's x 8 [+ set]
20kg's x 8

2 more sets with 22kg dumbbells than last time, expecting the fourth set with 22's next time too.

Standing military Press:
27.5kg x 8
30kg x 8
32.5kg x 6 [+1 rep]

Skull Crushers:
22.5kg x 10
22.5kg x 10
22.5kg x 10

Weighted crunches with 5kg plate behind head:
3x15

Fleinz0pp
09-09-2009, 02:00 PM
Deadlift day: Reached my short term goal today on deadlifts :D

Deadlifts:

Warmups:
60kg x 5
70kg x 3
80kg x 2
85kg x 1

Working sets:
90kg x 5
95kg x 5
100kg x 5 [PR,+2.5kg, short term goal :D]

Had to pause and catch my breath after 4 reps, waited like 10 seconds or something before the last one. Pretty shitty form on my last rep xD, but felt great anyway.

Leg Press:

170kg x 10
170kg x 10

10kg less than last time but went much deeper, felt it ALOT more today than last week.

Chinups:
4
4
4
3.5 lol

Sucked as always, ALMOST 4 reps on last set though xD

Hammer BB curls:
25kg x 8 [+2.5kg] heavy as fukc
22.5kg x 8
22.5kg x 8

Calfs on leg press machine:
3x15 with 170kg

Fleinz0pp
09-11-2009, 03:06 PM
Incline day: low on time, didn't get all exercices.

Incline bench:
50kg x 5
50kg x 5
50kg x 5 [+1 rep]
FLat DB Press:
22kg x 8
24kg x 6
22kg x 8
22kg x 8

THe military press was busy so did dumbbells:
16kg x 8 easy
18kg x 6
16kg x 8

lol, 16kg was way too easy and 18kg way to hard. great

Fleinz0pp
09-16-2009, 04:07 PM
Squats:
80kg x 5
85kg x 5
85kg x 5

Fixing my form on these, so went lower weight

Machine Rows:
65kg x 6
65kg x 6
67.5kg x 6 [PR + 2.5kg]

EZcurls:
25kg x 8
22.5kg x 8
22.5kg x 8

Only had like 20 minutes to work out so had to leave the rest.

Fleinz0pp
09-16-2009, 04:09 PM
Flat Bench Press:
50kg x 5
55kg x 5
55kg x 5

Incline Dumbbell Press:
22kg x 8
22kg x 8
22kg x 8
22kg x 8

Military Press:
27kg x 8
30kg x 8
30kg x 8

Again, low on time, had to leave it.

Fleinz0pp
09-21-2009, 03:12 PM
Incline Bench Press:
50kg x 5
50kg x 5
50kg x 7 [PR + 2 reps]

Flat DB Press:
20kg 4x8

Did it with a much higher ROM and felt it ALOT more than last time with more weight. Gonna go from this weight and try to keep form as good as possible.

Military Press:
27.5kg x 8
30kg x 7
30kg x 7

Tricep Pushdowns
9 plates 3x10

Some Abs

Fleinz0pp
09-22-2009, 12:31 PM
Squats:
80kg x 5
85kg x 5
87.5kg x 5 [+2.5kg] Started going ATGish, burns :D

Machine Rows:
67.5kg x 6
65kg x 6
65kg x 6

EZcurls:
25kg x 8
22.5kg x 8
22.5kg x 8

Calf machine:
95kg 3x15

Lol, forgot the GHR's AGAIN xD..

Fleinz0pp
09-25-2009, 03:22 PM
I'm doing spinning classes 3ish times a week because we are having a running test in a week, so I'm not progressing as much as I'd like.

Flat Bench:
50kg x 5
52.5kg x 5
55kg x 4

could prolly have gotten the last one, but I was alone and didn't wanna take any risks without a spot

Incline Dumbbell Bench:
20kg x 8
20kg x 8
20kg x 8
20kg x 8

Yeah, its less weight than last time, but my form is MUCH better and I really have to bust my ass of to get the last reps(which I didn't really have to until now). Fried as hell for the milipresses, could barely raise my hands:P

Standing Military Presses:
27.5kg x 8
30kg x 6.5
25kg x 7

Skull Crushers:
22.5kg x 10
22.5kg x 10

Fleinz0pp
09-27-2009, 04:33 PM
Deadlifts:
95kg x 5
95kg x 5
100kg x 5

Lot more cleaner reps than last time. Read that Deadlift guide that I found on this side, using much more legs now.

Leg Press:
180kg x 10 [+10kg]

Failed on my second set:P

Chins:
4
4
3

Lat Pulldowns:
49kg x 6

gonna start doing pulldowns instead of chins, easier to progress on.

Hammer Curls:
10kg x 8
10kg x 8
8kg x 8 lol:P

Some abs.

Fleinz0pp
09-30-2009, 01:13 PM
Incline Bench:
52.5kg x 4 [+2.5kg]
52.5kg x 5
52.5kg x 5

cheating alittle, like using my lower body some..:p gonna do this weight until I can do it perfectly

DB Bench:
22kg x 8 [+2kg]
22kg x 7
20kg x 8
20kg x 8

Military Press:
30kg x 7
25kg x 8
27.5kg x 8

Skull Crushers:
25kg x 10 [+2.5kg]
25kg x 10
25kg x 10

DOA
09-30-2009, 01:24 PM
good job man it looks like you are doing the SPBR, its magic

Fleinz0pp
09-30-2009, 01:33 PM
thanks man:) Yeah, it's great! Not progressing as fast as I'd like tho atm, doing a lot of cardio cos of a running test coming up next week so guess it fucks my cns alittle:P

Fleinz0pp
10-12-2009, 12:13 PM
Hadn't worked out in a while so I just did a lot of bullshit today; some squats, DB bench, rows, skull crushers, curls etc:P Going on vacation to Paris wednesday till monday so I'm taking a week off from today.

Also, did a 1RM on BB bench press today and got 67.5kg, which is my bodyweight, so I'm very happy about that :D

Fleinz0pp
06-16-2010, 06:19 AM
Refreshing this log. Still doing the routine but haven't been arsed logging my workouts here(just logged it in notepad^^). Lifts has gone up a lot and I've gone up from 144lbs to 154lbs from when I started this routine.

Current lifts:
Bench Press 154lbs x 5 - was 121lbs x 5 when I started I think
Squats 225lbs x 5 - 180lbs-ish x5 when I started
Deadlifts 253lbs x 5 - 180-200lbs-ish x5 when I stared

Mondays workout:
Standing Military Press:
100lbs x 5 5 4
DB Incline 57lbs' x 8 62lbs' x 5 5 - These are progressing like hell. Left shoulder are clickling a bit tho :s
Lateral Raise 22lbs x 8 19lbs x 8 8
Skull Crushers 77lbs x 8 7 6
Dips BW x 12
Abs shizzle

Ye switched military press in the incline workout(of SPBR) to the beginnning.

Fleinz0pp
07-16-2010, 01:14 PM
Been out for 1 and a half month due to pseunemia(for 4 weeks) and vacation(for 2 weeks). Expected to lose a lot of strength / muscle, but I haven't really lost that much:). Strength is a bit down, but just a little. I think this was a good experience for me, as I was very afraid of screwing diet / training up for longer periods of time. I've learned that losing also takes time, like gaining does^^ So now I can relax a bit more and stop being super OCD.

Well, first workout now after the break, and I decided to do Starting strength for a while. I've been doing SPBR for a long time but I still love it. I like some variation though, so I'll get back to SPBR after a couple of months with Starting Strength :p Just want to get my lifts back up.

Squat
200lbs 3x5 - Started doing Low bar squats. It feels pretty weird but I need some time to get used to it. Standing with the weight is alittle more bent forward and awkward, but the squat itself feels a lot easier thatn with high bar.

Bench Press
144lbs 3x5 - Before the break I plateued on 154 for a while, but I think I'm gonna break the plateue with this program. Feels a lot more fresh.

Deadlifts
225lbs 1x5 - Fixed my form after some back problems from maxing out. Driving my glutes forward at lockout instead of leaning a lot backwards like I used to do.

Dips
BW + 22lbs 1x8
Bw + 34lbs 2x8 - Dips also feels a lot more fresh now - I plateued on BW+34lbs for a while before break.

Some Ab and calf work at the end.

Felt like superman today. THink my CNS has got a good break and I might break some previous plateues soon^^. won't be able to train 3x a week constantly though, cos of small vacations here and there, but It'll be alright.

Fleinz0pp
07-18-2010, 02:20 PM
Squat
205lbs 3x5

Military Press
88lbs 3x5

BB rows
110lbs 1x5
120lbs 2x5

Pullups
6
4

Chinups
8

Some abs / calfs at the end

exmgtoo
07-18-2010, 03:51 PM
welcome back

Fleinz0pp
07-20-2010, 11:51 AM
Thanks exmgtoo!

20-07-10

Squats
225 3x5

Bench Press
148lbs x 4
143lbs x 5
137lbs x 4

:s

Deadlifts
231lbs 1x5

Dips
BW+33lbs
2x8
1x7

Squats and deadlifts went good but Bench / dips totally sucked.. Feels like I've lost the mind to muscle connection with my chest during those exercices. Just felt my shoulders struggling... Hopefully It'll get better again soon.

Going on a 5 day vacation tomorrow.

Fleinz0pp
07-26-2010, 11:47 AM
Been feeling alittle sick lately, but just a little. My immune system is probably down from the pneumonia. So i'm not really progressing that fast at the moment, compared to my progress before I got sick, but I'll work on getting on the right track again during summer.

Squat
200lbs 3x5 Had a workout partner check my form and fixed some depth issues.

Military Press
88lbs 3x5

BB rows
110lbs 3x5

Chin ups
3x6

Felt like I could do more on pretty much every lift, but I just want to keep form good and start progressing better from here on.

EDIT: Actually, I'm gonna go to a festival in the weekend and then on a 1 week improvisation-course (I play guitar) from monday, so I maybe shouldn't be bothering to post my workouts as I'm just gonna be able to train when I have time and I will for sure not be progressing. I'll get serious again for sure after summer x) (damn summer fucking up training! :p )

Fleinz0pp
07-28-2010, 12:38 PM
Squats
205lbs 3x5

Bench Press
135kg 3x5 -reset it

Incline DB press - powerrack was busy, so did these while waiting
45lbs x 8
55lbs x 8

Deadlifts
240lbs 1x5

Dips no belt and cba'd hanging db between legs so did high reps BW
BW 3x14

Curls :D:D
66lbs 3x8

Crunches
3x20

was last workout before festival + week off, so just did some extra stuff^^. See ya in 2ish weeks.

Fleinz0pp
08-11-2010, 12:05 PM
2 last workouts:

Monday:

Squats
205lbs 3x5

Military Press
88lbs 3x5

Rows
110lbs 3x5

Chins
5-6 sets to reach a total of 25 reps

Wednesday:
Squats
210 lbs 3x5

Bench Press
140lbs 3x5

Deadlifts
242lbs 1x5

2 sets of Incline DB and 2 sets of dips at the end:p

Fleinz0pp
08-17-2010, 06:50 PM
Squat
210lbs 1x5
225lbs 2x5

Bench
143lbs 2x5
150lbs 1x4

Deadlifts
242lbs 1x5

Dips
BW+33lbs 3x8

Fleinz0pp
08-22-2010, 12:35 PM
Two latest workouts

Squat
225 3x5

Military Press
93lbs 2x5 1x3

BB Rows
121kbs 3x5

Chins
8
6
5

|||||||||||||||

Squat
230lbs 3x5

Bench
150lbs 3x5

Deadlifts
255lbs 1x5

Dips
BW+ 33lbs 1x8
BW+ 38lbs 2x8

Fleinz0pp
08-24-2010, 12:22 PM
Squat
235lbs 3x5

Military Press
93lbs 3x5

BB rows
135lbs 3x5 shit form.

Chins
8
8
4
6

Was sick first three weeks of june and BW went down from 155lbs to 145lbs. Weighed in at 158 lbs today lol. Means I have gained 14lbs in 2 and a half months o_O. way too fast, gotta chill down on the food I guess, but had great progress lately. I don't seem fatter either.

Fleinz0pp
08-26-2010, 03:12 PM
Squat
240lbs 3x5

Bench
155lbs 2x5
148lbs 1x4

Deadlift
265lbs 1x5

Dips
BW + 38lbs 1x8
BW + 42lbs 1x8
BW + 33lbs 1x8

Been PRing on all my lifts the last workouts, rippetoes ftw :D

Fleinz0pp
08-31-2010, 12:20 PM
Squat
245lbs 2x5 1x4 :(

Military Press
100lbs x5
93lbs x 5
100lbs x5

Rows
110lbs 3x5

Pullups
8
6
7

DB incline Bench
58lbs 2x8

Fleinz0pp
09-04-2010, 08:30 AM
Squats
245lbs x 5 5 4

Bench Press
155 x 5
145 x 5 5

Deadlifts
265 x 5

Dips
33lbs x 8 8

Fleinz0pp
09-05-2010, 04:55 PM
Squat
245 lbs x 5 5 5

Military Press
100 lbs x 5
93lbs x 5
88 lbs x 5

Rows
115 lbs x 5 5 5

Pullups
8
6

Fleinz0pp
09-07-2010, 02:53 PM
Squats
245lbs x 5 5 5 - form = nailed with this weight! gonna try to increase next workout!

Bench Press
148lbs x 5 5 5

Deadlifts
270 lbs x 5

Dips
BW + 44lbs x 8 8 8

Fleinz0pp
09-09-2010, 05:28 PM
Squats
250lbs 3x5 - with belt.. gonna try without belt next time i think

Military Press
93lbs 3x5

Rows
115lbs 3x5

Pullups
8
6
8

Fleinz0pp
09-12-2010, 12:54 PM
Squats
245 lbs 1x5
250 lbs 2x5 no belt

Bench Press
155lbs 1x5
150lbs 2x5

Deadlifts
265lbs 1x5 no belt.. HOORRRIBLE form.. hope my back is still alive.. gonna reset to 225 or something and work slooowly up.. if my back isnt fucked already..

Dips
BW + 44lbs 3x8

Fleinz0pp
09-24-2010, 11:27 AM
My back is a little fucked from last time so was a little careful with squats / deads

Squats
245 1x5
235 2x5

Bench Press
145lbs 3x5

Deadlifts
225lbs 1x5

Dips
33lbs 3x8

Fleinz0pp
09-26-2010, 12:26 PM
Squats
240lbs 3x5

military Press
93lbs 3x5

Rows
121lbs 3x5

Pullups
8
6
5

Fleinz0pp
09-26-2010, 12:30 PM
Squats
240lbs 3x5

Bench Press
150lbs 3x5

Deadlifts
235lbs 1x5

Dips
44lbs 3x8