<3Frosty's Training Log...

[<3Frosty]

Workout: :dumbbells

Day 2: Core myofibril, limbs sarcoplasmic

Pre-workout weight: 146.6 (took a crap once i got to the gym, but im pretty sure i lost weight just the same)

Light jog for 5 minutes, no stretch.

Exercises:
BB Deadlift:: (5 sets x 5-7 reps) (2-3 min)

• 145 lbs x 8 reps (2 minutes rest; heh, one more then necessary)
• 175 x 6 reps (2 min)
• 195 x 7 reps (2.5 min rest)
• 245lbs x 5 reps (3 min rest; felt amazing)
• 275 lbs x 5 reps (Grip failing on 4th rep, reset grip and finished)

Front Squat: (4 sets x 7-9 reps) (2-3 min) (Underhand, elbows up)

• 95 lbs x 9 reps (2 min rest)
• 95 x 9 reps (2 min)
• 115 lbs x 7 reps (3 min)
• 85 x 7 reps (Wow, im in alot of pain from the first set til the last. Really stretching out my wrists)

Leg Extensions: (3 sets x 9-12 reps) (30-90 secs rest)

• 70 lbs x 12 reps (60 secs rest)
• 90 lbs x 10 reps (90 sec rest)
• 110 lbs x 10 reps (easy, and i even worked on form)

Leg Curls: (3 sets, 7-9 reps) (30-90 secs rest) (Uh, error on rest?)

• 50 lbs x 9 reps (60 secs rest)
• 70 lbs x 9 reps (90 secs rest)
• 95 lbs x 9 reps (felt great)

Calf Press: (4 sets, 8-10 reps, 30-90 seconds rest)

• 200 lbs x 10 reps (60 secs rest)
• 240 lbs x 9 reps (30 secs rest)
• 280 lbs x 10 reps (75 secs rest)
• 300 lbs x 10 reps (Hrmm, still really easy. Maybe the shoes are hindering the ROM).

Decline Sit Ups: (3 sets, 10-15 reps, 30-90 seconds rest)

• 25 lbs x 15 reps (30 secs rest)
• 35 lbs x 12 reps (60 secs rest)
• 45 lbs x 10 (last two reps, i actually paused at the bottom).

Internal rotations, external rotations, side raises, and trunk rotations.

Total time working out (starting from BB Deads): 1 hour, 1 minute. :1:

Post-Workout Weight: 149.8

Reflections: Well, right off the bat i felt great when i went into the gym. The deads went great. Then came the front squats, and they tore my arms up. I am going to stick with the underhand, bent-elbows/wrists grip, but man im not going to like it for a few weeks. I may go in on some off days and just hold the weights like that to get used to the pressure faster. I will have to check form again to make sure im not doing something bad. The rest of the workout went fine. I worked on form for leg curls and leg extensions, and i really went hard on the decline sit ups. Going to have to use dumbbells from here on out. I need to make sure the rest times on the leg curls are right.


This is the workout from yesterday.

 

[<3Frosty]

about 18 minutes of HIIT.

 

[<3Frosty]

Eh, not the best day nutrition wise. My macros were good, but the meals overall were pretty frenetic and not well done.

I need to go grocery shopping tomorrow, and i really want some zucchini/squash. Mhhhhmmm. I am out of chicken as well, and have a small amount of salmon left. Maybe 5 ounces.

Part of the reason today was crazy was because of March Madness. Kept forgetting to eat, lol.

Meal 1:
1 cup V8 Splash
2 slices toast bread
1 cage free egg
1/4 cup cheese
1 cage free egg
1 cup milk
2 M&M (Dark Chocolate Peanut)

Meal 2 (between classes meal):
1 straw whey

Meal 3 (not long after shake):
1 serving mixed veggies
1/2 cup brown rice
2 M&Ms

Meal 4:
5 oz chicken
V8

Meal 5:
5 oz banana
1/2 serving brown rice

Meal 6:
1/2 serving Gatorade

Meal 7:
1 serving straw whey
5 grams creatine

Meal 8:
1 serving mixed veggies
Fish
3 fish oil pills
1 M&M (Dark choc peanut)

Meal 9:
1 cup milk
1 serving PB
1 cup milk
1 serving olive oil
3 flax oil pills

Meal 10:
1 serving whey straw/bn
1 serving cottage cheese


Totals:
Protein: 222
Carbs: 188
Fat: 65

Macros:
40.83%
34.59%
26.77%

 

[PrizeFighteR]

front squats after deads, sounds like....fun

gotta give you props for keeping such a detailed food log as well

 

[<3Frosty]

Thanks man. I always wanted to keep track of calories but it just took a long time to finally do it.

 

[PrinceVegeta]

good looking session man!! awesome deads for ur weight! keep it up dude!

 

[<3Frosty]

Workout: :dumbbells
Day 3: Upper body

Pre-workout weight: 147.4

Light jog for 5 minutes, no stretch.

Exercises:

Push Press 4x5-7 (2-3 min)

• 95 lbs x 7 reps (2 min rest)
• 115 lbs x 5 reps (2 min)
• 115 lbs x 5 reps (3 min)
• 125 lbs x 7 reps (kinda easy)

Pull Ups 4x5-7 (2-3 min)

• BW x 7 reps (2 min; easy)
• BW x 5 reps (2.5 min rest; again, easy)
• BW x 7 reps (Full pause at bottom; 3 min)
• BW x 7 reps (full pause at bottom; not that hard)

Arnold Press 3x6-8 (1.5 -2.5 min rest)

• 35 lbs x 8 reps (1.5 min)
• 45 lbs x 6 reps (2 min rest; easy)
• 50 lbs x 8 reps (pretty easy)

Close grip pull downs (single arm) 3x6-8 (1.5-2 min rest)

• 35 lbs x 8 reps each (about 1.5 minutes)
• 40 lbs x 6 reps (about 2 minutes)
• 45 lbs x 8 reps (kinda easy)

Incline dumbbell press 3x8-12 (30-90 secs rest)

• 30 lbs x 12 reps (60 secs rest)
• 40 lbs x 8 reps (90 secs rest)
• 50 lbs x 10 reps (kinda easy)

Dumbbell Row 3x8-12 (30-90 seconds rest)

• 35 lbs x 12 reps each (didnt count rest time, just wrote down what i lifted and grabbed new DB)
• 45 lbs x 10 reps each (same rest as above; feeling the burn)
• 47.5 lbs x 10 reps (wooh, felt amazing, kinda hard)

DB Shrugs 2x9-12 (30-90 secs rest)

• 40 lbs x 12 reps (90 secs rest)
• 45 lbs x 12 reps (pretty easy)

Standing Barbell Curl 3x6-8 (1.5-2.5 min rest) (EZ-Bar; shoulder grip)

• 40 lbs x 9 reps (Really easy; 1.5 min rest)
• 50 lbs x 6 reps (easy; 2 min rest)
• 70lbs x 5 reps (damnit!)

Triceps push down (straight bar, overhand) 2x8-12 (30-90 secs rest)

• 40 lbs x 12 reps (60 secs rest; easy)
• 50 lbs x 12 reps (Easy)

Total time working out: 57 minutes, 41 seconds.

Post-Workout Weight: 149 lbs

Reflections:Well, i really worked on form for this workout. I used alittle more leg power for the push presses. Im going to have to add weight to my pull ups i see. I never thought a full pause at the bottom would be easy for the last set, but it was. I am making progress in all my lifts really, and i love that. Today, i pissed twice during the workout, and once before the workout. Crazy. Im feeling my biceps and triceps may not be getting enough work. Im going to have to see how my body feels tomorrow. The close grip one-arm pulldowns are getting alot better form wise. Cant wait for next week for this workout particularly. Going to go heavy for alot of them.

 

[Lionheart]

Good sessions man.Those deads are good for sure.

 

[<3Frosty]

Thanks guys.

Yesterday, i over ate just a bit. Meh. Oh well.

Meal 1:

1 cup V8 Splash
2 slices toast bread
1 cage free egg
1/4 cup cheese
1 cage free egg
1 cup milk
1/4 cup cheese
3 M&Ms

Meal 2:

1 cup brown rice
1 serving straw whey
1 serving Vassive NO

Meal 3:

2 servings gatorade

Meal 4:

1 serving dextrose
2 servings straw whey
1 serving vassive CE

Meal 5:

2/3 cup mixed veggies
1 cup milk
1 cup V8

Meal 6:

1 serving PB
5 oz fish
Olive Oil

Meal 7:

Chopped Walnuts (1/4 cup)
4 oz chicken

Meal 8:

1 serving cott cheese



Totals: 2398.75 calories (way too much)

Protein: 219
Carbs: 225
Fat: 78

36.52%
37.45%
29.27%

 

[<3Frosty]

Meal 1:

1 serving Activia (4 oz)
2 M&Ms
1/2 cup shredded cheese
2 eggs
2 slices pepperridge bread (old bread had HFCS)
25 grams spinach

Meal 2:

Mixed Veggies
Chicken
5 grams Creatine
Whey
1/2 cup brown rice
1 serving decaf green tea
1 serving decaf roobio tea

Meal 3:

1/2 cup brown rice
1 cup V8
5 oz chicken
1 cup milk

Meal 4:

1 can tuna with mustard
1/4 cup walnuts
Mixed Veggies

Meal 5:

1 serving peanut butter
2.5 oz salmon


Meal 6:

2 servings cottage cheese
1 serving sleepy time tea.


Meal were alot better spaced and planned today. I need to get some more tuna, had it with some honey mustard and it tasted GREAT with it. I will use regular mustard with it next time (may look for some decent honey mustard), but i met most of the macros that were important (fat and protein) and i was aiming for some lower calories and got it. All the meals were pretty large too.


Found out the calculations are right though, and the totals are right as well. I made the food list and calculations for the food totals, but not the percentages it comes up with. However, i dont care because i know how much of each macronutrient im aiming for an i got it today.

Totals:

Calories: 2013.38

Protein: 224
Carbs: 155
Fat: 60

 

[Rocky]

Nice work. Everything about your training (and diet) is very organised. Full credit to you. Lifting is good too. Nice lifts throughout.

 

[PrizeFighteR]

nice session bro

update us more often

 

[<3Frosty]

Workout: :dumbbells (Week 4!)

Day 1: Horizontal myofibril, vertical sarcoplasmic

Pre-workout weight: 149.4 lbs
Light jog for 5 minutes. No Stretch.

Exercises:

DB Bench: : (4 sets x 5-7 reps) (2-3 min rest)

• 50 lbs x 7 reps (2 minute rest)
• 70 lbs x 7 reps (2.5 min rest)
• 75 lbs x 5 reps (3 min rest)
• 90 lbs x 7 reps (nearly failed on 6th rep, start of a bad workout really)

BB Bent-Over Row: (4 sets x 5-7 reps) (2-3 min)(Underhand)

• 95 lbs x 7 reps (2 min rest)
• 135 lbs x 7 reps (2.5 min rest)
• 155 lbs x 5 reps (3 min rest)
• 165 lbs x 7 reps (Felt good)

Incline BB Bench: (3 sets x 5-7 reps) (2-3 min)

• 95 lbs x 7 reps (2 min rest)
• 135 x 5 reps (3 min rest)
• 165 lbs x 7 reps (Really hard)

T-Bar Row: (3 sets, 5-7 reps) (2-3 min)

• 75 lbs on end x 7 reps (2 min rest)
• 125 lbs on end x 5 reps (3 minutes rest)
• 150 lbs on end x 7 reps (Really felt it in middle back...)

DB Press: (3 sets, 8-12 reps, 30-90 seconds rest)

• 35 lbs x 10 reps (60 seconds rest)
• 45 lbs x 18 reps (90 secs rest)
• 50 lbs x 11 reps (was trying to get to 12)

Close-Grip Chin Ups: (3 sets, 8-12 reps, 30-90 seconds rest)

• Body Weight (BW) x 10 reps (60 secs; hard)
• BW x 6.5 reps (90 secs rest; damnit!)
• BW x 5.5 reps (damnit again)

DB Shrugs: (2 sets, 5-7 reps, 2-3 min rest)(Still working on form)

• 40 lbs x 7 reps (2.5 minutes rest)
• 60 lbs x 7 reps

Lying Triceps Extensions (EZ-Curl): (3 sets, 6-8 reps, 2-3 min rest)

• 40 lbs x 7 reps (2.5 mins rest)
• 50 lbs x 5 reps (3 mins rest; oops, lol)
• 80 lbs x 7 reps (sweet!)

Alternating DB Curls: (2 sets, 8-12 reps, 30-90 secs rest)
(NICE pump going)

• 20 lbs x 16 reps (90 secs rest)
• 35 lbs x 16 reps (Awesome)

Total time working out (starting from DB Bench): 1 hour, 11 minutes. :1:

Post-Workout Weight: 151 even.

Reflections: Well, i felt great heading into the gym. It was busy, but i still didnt have to wait for anything. I got a start a little late because i was applying for a job, but i still had adequate time afterwards to eat and then hit the gym. However, i could tell my energy just wasnt there once i got to the 90 lb DBs on bench. I got them up easy, and got through the first 3 reps fine, and then i just started struggling. Basically, the entire workout i felt drained. I have been dealing with my ex-girlfriend for a while now, and i have been worried about school and getting alot of things done. That, and my nutrition over the past week, especially the weekend, hasnt been up to par. I feel i MIGHT even be overtraining a bit. So, wednesdays workout is still up in the air. If i get at least 7 hours of sleep each night until wednesday, i might feel like working out then. Otherwise, i might push the workout to friday. My body might be telling me something, so im going to listen come wednesday. My lifts still went up, but i shouldnt have had as hard of a time when i simply went up a few reps on the majority of the exercises, and when i have done this in the past i hit them usually. Or most of them. Today, i failed to hit alot of the reps i was going for.

 

[PrinceVegeta]

Great session man!! just keep training and listen to your body!

 

[<3Frosty]

Workout: :dumbbells

Day 2: Core myofibril, limbs sarcoplasmic

Pre-workout weight: 147.6

Light jog for 5 minutes, no stretch.

Off creatine as of now. 4-4-08

Exercises:
BB Deadlift:: (5 sets x 5-7 reps) (2-3 min)

• 145 lbs x 7 reps (2 minutes rest)
• 175 x 6 reps (2 min)
• 195 x 5 reps (3 min rest)
• 245lbs x 5 reps (3 min rest; felt amazing)
• 295 lbs x 5 reps (Grip failing on 3rd rep, reset grip and finished)

Front Squat: (4 sets x 7-9 reps) (2-3 min) (Underhand, elbows up)

• 65 lbs x 9 reps (2 min rest)
• 85 x 7 reps (2 min)
• 105 lbs x 7 reps (3 min)
• 125 x 7 reps (Been working on form, wrist arent quite flexible enough, but alot of the pain is gone there and instead focused on elbow for a few sets).

Leg Extensions: (3 sets x 9-12 reps) (30-90 secs rest)

• 80 lbs x 12 reps (60 secs rest)
• 90 lbs x 10 reps (90 sec rest)
• 125 lbs x 12 reps (Pretty easy, form got maybe a little sloppy on last 2 reps)

Leg Curls: (3 sets, 7-9 reps) (1.5-2 min rest)

• 65 lbs x 9 reps (1.5 min rest)
• 70 lbs x 8 reps (2 min rest)
• 105 lbs x 9 reps (felt great)

Calf Raise (DBs): (4 sets, 8-10 reps, 30-90 seconds rest)

• 50 lb DBs x 10 reps (30 secs rest)
• 65 lb DBs x 10 reps (60 secs rest)
• 75 lb DBs x 10 reps (90 secs rest)
• 85 lb DBs x 10 reps (Pretty easy, though grip was starting to slide).

Machine Ab Crunch: (3 sets, 10-15 reps, 30-90 seconds rest)

• 50 lbs x 15 reps (60 secs rest)
• 80 lbs x 12 reps (90 secs rest)
• 95 lbs x 17 (Heh, maybe chest piece was too high? Or it was just easy).

Internal rotations, external rotations: 12.5 lbs each.
trunk rotations: 90 lb barbell.

Total time working out (starting from BB Deads): 58 minutes

Post-Workout Weight: 151.6

Reflections: I really needed that rest. I walked into the gym feeling great, and felt great throughout the workout. Its always tough, but i feel amazing when i set out to get a certain rep total with a weight, and completely pass it with ease. I hope that my workouts follow this pattern from here on as i plan on getting enough sleep and keeping watch on my nutrition. I really ripped through the workout today, and weighed in lighter then the past week or so, and im happy about that. Hopefully i can start implementing cardio again. I am cycling off the creatine to see how it affects my fat loss. Im also curious to see how i feel energy wise and to see if i can keep up with this workout plan without the supplement. Cant wait for monday.

 

[PrinceVegeta]

Workout looks great !! awesome weight used!

 

[PrizeFighteR]

Deads are good bro

 

[Hypocrisy86]

Deads are killer man, keep it up !