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Zealot
02-08-2010, 09:00 PM
Im starting this log to monitor my progress. Ive had to many distractions recently so my lifting has been suffering.

background info
been working out for a couple years, never too seriously. My current lifts are
Squat: 270x5
Bench (I only do incline) 180x5
Military press 140x5
wide grip pull ups bw x 13
I havent done deadlifts in about a year, but when I was doing them i was doing 295x5. I dont have them in my routine now but I may add them in the future.


Goals
-I weigh 175 now, I hope to be 185-190 by mid May when school finishes
-Get stronger

my routine is going to be
upper power
lower power
off
chest arms hypertrophy
back shoulders traps hypertrophy
leg hypertrophy
off

DOA
02-08-2010, 09:16 PM
Is this a layne norton routine Ive seen it before but never seen a log with one. Ill be following

Zealot
02-08-2010, 10:54 PM
Is this a layne norton routine Ive seen it before but never seen a log with one. Ill be following

It is. I follow the day breakdowns, but idont follow the rest 100% accurately. Sometimes i switch up the amount of reps or sets or watever it says depending on how im feeling.


Tonight I did upper power. I wont write down warm ups
Incline 4x5 180lbs
DB shoulder press 65s 3x5
Cable row 4x8 170 lbs
Shrugs 2x20 135lbs 2x12 185lbs

I feel like my grip really limits my shrugs. The weight doesnt feel too heavy for my traps, but I cant hold the bar. I have a few CoC Grippers so i hope to improve this.

Overall good workout.
Energy 9/10
diet 7/10

I'll try to get some pictures in a few days

Zealot
02-09-2010, 11:35 PM
Did lower power this evening. I went to the gym before hockey, so I didnt go all out because I needed to save some energy. Overall good workout.

squats -
2x5 275 lbs
1x4 275lbs
Leg curl
3x6 80lbs

Im pretty happy about the 275. Last workout 270 felt pretty heavy, but 275 wasnt too bad today. Definitely could have done more sets and worked the calves but I didnt want to be too tired for hockey.

energy 7/10
diet 8/10

Wavelength
02-09-2010, 11:57 PM
Hey you're in montreal? Are you in university or highschool? Strong lifting btw. Our numbers are similar so I'll be keeping an eye on this one lol

Zealot
02-10-2010, 01:11 AM
Yep from montreal. Im in Cegep. You from around here?

Wavelength
02-10-2010, 08:06 AM
Nope, but if all goes well I should be there next year.

Zealot
02-10-2010, 12:08 PM
Class was cancelled this morning so i got plenty of sleep :)
Today is off

Zealot
02-11-2010, 09:00 PM
Diet has been terrible so far today. Gonna eat a bit more then head to the gym, i'll update later. Tonight is chest and arms hypertrophy

-post workout update

Coulda gone a bit heavier, but I really wanted to feel the weight
Incline
3x10 145lbs
2x8 145lbs
Then did 3 sets on the pec fly machine.. not too sure of weight and reps

then 3 supersets of overhead dumbell extensions (the 2 hand way)
3x10 65lbs SS 3x10 35lbs

dumbell curls
3x10 45lbs

mediocre workout, energy was 8/10 but the diet today was bad, 5/10

DNR
02-11-2010, 11:32 PM
Good to see that you have started a log bro! If mass is your goal (even if not) I would seriously consider reading ALL of IA's articles on routines and diet. IMHO you will find the very best info on training in this forum then anywhere on the net...or off the net for that matter.

Zealot
02-13-2010, 01:01 PM
Good to see that you have started a log bro! If mass is your goal (even if not) I would seriously consider reading ALL of IA's articles on routines and diet. IMHO you will find the very best info on training in this forum then anywhere on the net...or off the net for that matter.

yeah ive been reading some, there seems to be tons of good info.


Last night did shoulder/back/trap hypertrophy
DB shoulder press 4x8 65lbs
bw pullups 12, 10, 7
lateral raises 3x12 25lbs
cable row 4x12 125lbs
shrugs 3x7 180lbs

diet8/10 energy 6/10

will update legs hypertrophy later today

Zealot
02-16-2010, 12:50 AM
I was very busy during the day saturday, and had hockey at night so unfortunately didnt end up doing legs hypertrophy. Sunday was an off today.

Tonight was Upper power. Went to the gym later than normal tonight because i had to wait for the car... I love going late because its empty, but it sucks because i gotta wake up at 7am.

Incline
3x5 185
1x4 185
Very happy about this. My first set I for sure could have done 6, maybe 7 reps. Last set only managed 4.

db shoulder press.
1x7 65lbs
2x6 65lbs
.. might have even done 4 sets, dont remember

BW pullup 12 reps
pulldowns 180lbs 3x7
horizontal row 3x6 180lbs


very happy with this workout... getting stronger
energy 9/10 diet 8/10

Zealot
02-17-2010, 11:31 PM
week 2 day 2

forgot to update for lower power



squat
4x5 275lbs
1x8 225lbs

leg curl
1x8 80lbs
x7
x5

then did a few sets on standing calf raises

good workout, 8/10 energy 7/10 diet

today was off day

Zealot
02-19-2010, 02:27 AM
Incline
165 lbs x10, x8, x8, x5, 135lbsx10
Pec deck machine
190lbs 3x10

overhead tricep extensions
3x8 70lbs ss 3x8 40lbs

db curls (per arm)
45lbs x10, x9, x8
hammer curls
50lbs 1x9

felt very good. solid workout. energy 10/10 diet 7/10


tomorow is shoulders/back/traps hypertrophy

Zealot
02-22-2010, 09:58 PM
friday I worked all day (I shovel snow for a snow removal company) so my workout friday night was pretty shit.
db shoulder press
4x5 65lbs
pullups: 10, 8, 8
then did that 45 degree seated row thing thats like a tbar row with 70lbs, did 4 sets 10 reps
then did lateral raises, and rear delt machine....

then it snowed again friday night..... soo i worked again saturday and didnt have the energy to do legs hypertrophy (shoveling really tires out the back, that was already sore). So im not too happy, its the second week ive missed legs hypertrophy :mad: but atleast their my best bodypart and im not just being lazy and skipping legs..


now were back to monday, and im off to do upper power

Zealot
02-23-2010, 01:10 AM
upper power
incline
185lbs, 6, 8 (a friend spotted, but helped, would have gotten 6 probably), 6, 5
dumbbell shoulder press 65lbs 7, 7, 5, 7
14 bw pullups
seated row thing 2 plates, 4 sets ~8 reps (just started using this thing, feeling it out. Gonna keep using it from now on)
close grip pulldowns 185lbs 3 sets 7 reps
then shrugs with 135lbs and 185lbs. grip is feeling stronger.


ive still been figuring out which exercises im gonna use, but im pretty much decided now and im going to start bringing a little notebook and pen to the gym to write shit down as I do it,

Zealot
02-23-2010, 08:40 PM
lower power
squat 275lbs 4x5
1x6 225lbs

squats was same as last week, except i did 2 more reps of 225 last week. I tried a narrow stance on 225 today and thats probably why.

leg curls
2x5 90lbs
1x6 80lbs

improving here



that was all today... now off to hockey..