<3Frosty's Training Log...

[ironheart]

log is looking good frosty. solid session in here bro. keep it up mate

 

[PrinceVegeta]

Good sessions man! like the explanation you put down for everything!

 

[PrizeFighteR]

Good workouts...why all the water consumption?

 

[<3Frosty]

Good workouts...why all the water consumption?

Why not? And my mouth gets dry a bit.

 

[Mikew]

Nice work your putting down on the log, and nice sessions that you put in it.

 

[knight_rider]

fuck yeah some good session in here! im liking the 'reflections' its a good read and i think it acts as a good debrief to your workout so your aware of your progress and weak points! good stuff

 

[<3Frosty]

fuck yeah some good session in here! im liking the 'reflections' its a good read and i think it acts as a good debrief to your workout so your aware of your progress and weak points! good stuff

Thanks man. It helps me to think through the session i did and keep track of how i feel on a workout to workout basis. Im sure ill look back in a few months or a year and have a good laugh.

 

[<3Frosty]

Workout: :dumbbells (New program! YAY!)

Day 3: Upper body

Pre-workout weight: Dont know. At the Gold's. Didnt want to mess with old-fashioned scale.

Light jog for 5 minutes, NO stretch today.

Exercises:

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

• 65 lbs x 7 reps (2 min rest)
• 95 lbs x 7 reps (2 min)
• 115 lbs x 7 reps (2.5 min; hard)
• 125 lbs x 4 reps (damnit!)

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

• BW x 7 reps (2 min; wow, easy)
• BW x 7 reps (2 min rest; again, easy)
• BW x 7 reps (getting a little harder; 2.5 min)
• BW x 6.5 reps (full pause at bottom; hard!)

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

• 35 lbs x 8 reps (1.5 min)
• 45 lbs x 8 reps (2 min rest)
• 50 lbs x 7 reps (nice, had to really push to get 7)

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

• 35 lbs x 8 reps each (1.5 min rest from last rep on last arm)
• 45 lbs x 8 reps (1.5 min from last rep on first arm)
• 50 lbs x 6 reps right, 5 reps left (wow, hard)

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

• 30 lbs x 12 reps (30 secs)
• 40 lbs x 12 reps (1 min rest)
• 50 lbs x 7.5 reps (BOO! Shoulda waited longer)

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 12 right, 11 left (Getting hard; same rest as above)
• 47.5 lbs x 8 reps (wooh, felt amazing but hard)

BB Shrugs 2x9-12 (30-90 secs rest) (YUG!)

• 135 lbs x 12 reps (pretty easy) (Just threw on 25 lb plates from last rep)
• 185 lbs x 5 reps (yea, over zealous a bit, lol)
• 135 lbs x 7 reps (decided to at least finish off last set)

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

• 40 lbs x 8 reps (way too easy; 2 min rest)
• 50 lbs x 8 reps (again, too easy; 1.5 min rest)
• Went wider: 60lbs x 8 reps (easy... wtf?)

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

• 65 lbs x 11 reps (60 secs rest)
• 70 lbs x 6 reps (woa, hard)
• 50 lbs x 8 reps (decided to throw on something and finish off last set)

Total time working out: 1 hour, 5 minutes.

Reflections: I didnt use quite as much explosion on the push press as i might have otherwise. This is a upper body day, and i feel i should limit the lower body assistance. I also was basically doing standing military press instead of bending my wrist and point my elbows up. Will work on form. I really felt i might have cheated on the single arm pull downs, and im lost on how i count my rest times. I may have also cheated on the triceps push down a bit; need to work on my form. Overall, im pooped. The DB rows really took it out of me. Man those were hard, and i didnt even rest really. Im shocked at my bicep curl performance. I thought they would be spent. I didnt drink nearly as much water as i usually do as well. I still need to take a bathroom break in the middle of the workout though, lol. Pull ups were going great. I would have used weight, but i was using a pull up bar beyond my normal reach so i jumped up to grab the bars each time. Did i mention i hate shrugs right now? Dunno why i went so heavy though, thats my fault. Great workout though.

 

[<3Frosty]

Workout: :dumbbells (New program! YAY!)

Day 4: Lower body

Pre-workout weight: Dont know. At the Gold's. Didnt want to mess with old-fashioned scale.

Light jog for 5 minutes, NO stretch today.

Exercises:

Back Squat 4x8-10 (30-90 sec)

• 95 lbs x 10 reps (30 secs rest)
• 135 lbs x 10 reps (60 secs rest)
• 185 lbs x 10 reps (60 secs)
• 225 lbs x 8 reps (hard. Really eeked out last rep)

SLDL: 3x 6-8 reps (2-3 min rest) (with platform)

• 95 lbs x 8 reps (2 min rest)
• 145 lbs x 8 reps (2 min rest)
• 225 lbs x 8 reps (Somewhat hard)

BB Deads: 4 x 8-10 reps (30-90 secs rest) (With platform)

• 145 lbs x 10 reps (30 secs rest)
• 185 lbs x 8 reps (40 secs rest) (Feeling it in my lower back)
• 185 lbs x 8 (lower back is starting to burn; 40 secs)
• 205 lbs x 8 reps (really had to work to get all 8; im TIRED)

Leg Extension: 4 x 6-8 reps (2-3 min)

• 70 lbs x 8 reps (2 min rest)
• 90 lbs x 7 reps (2 min)
• 110 lbs x 8 reps (2 min)
• 130 lbs x 8 reps (pretty hard)

Leg Curl: 4 x 6-8 reps (2-3 min)

• 70lbs x 8 reps (2 min)
• 90 lbs x 8 reps (2 min)
• 110 lbs x 6 reps (2 min)
• 110 x 6 reps (really focused on form)

Rotary Calf: 3 x 5-7 reps (2-3 min)

• 150lbs x 8 reps (2 min)
• 190 lbs x 7 reps (2 min)
• 270 lbs x 7 reps (Did i ever mention i hate calf machines?)

Standing Crunches: 4 x 8-12 reps (30-90 secs)

• 25lbs x 9 reps (40 secs)
• 45lbs x 12 reps (40 secs)
• 60lbs x 12 reps (50 secs)
• 90lbs x 8 reps

Total time working out: 1 hour, 8 minutes.

Reflections:Well, i just had to try the deads on the platform, so it took a while to get it from upstairs after deciding the bars upstairs werent wide enough. So i did the SLDLs for the first time ever, and felt good doing them. But when i hit the standard bb deads, with an emphasis on leg movement, my lower back was spent apparently, and nearly fought me the entire way for those. After the last rep of the last set, man i was tired. I then took a bit of a rest, and then continued on with the workout just fine. I could still feel my back burning a bit. Overall, the first week of this was great. Cant wait to get in my own school gym to see how i can replicate the workouts. I also am going to try to switch some of the exercises.

 

[Rocky]

Great work. That is a hell of a lot of lifting on the upper body day! You must have been knackered after!

 

[PrizeFighteR]

Why not? And my mouth gets dry a bit.

No real reason against it..you were just saying you had to piss a lot of I was j/w. Last sessions are great.

Squats and Deads = hell!

 

[<3Frosty]

Great work. That is a hell of a lot of lifting on the upper body day! You must have been knackered after!

Very much, but my upper body isnt sore at all. My legs are a little sore today.

 

[<3Frosty]

Meal 1:
1 cup V8 Splash
2 slices toast bread
2 lucerne eggs
1/4 cup cheese shredded

Totals: 415 calories, 11 grams fat, 56 grams carb, 12 grams fiber (double fiber bread!), 22 grams sugar (V8 Splash has 18), and 32 grams protein.

 

[PrinceVegeta]

looking great !!

 

[<3Frosty]

Meal 2 (Pre-workout):

1/2 cup shredded cheese
10 oz sweet potato
1 serving NO-Xplode

Totals: 370 calories, 0 grams fat, 69 grams carb, 9 grams fiber, 18 grams sugar, 23 grams protein.

 

[<3Frosty]

Revised Pre-workout meal:

Meal 2 (Pre-workout):

1/2 cup shredded cheese
9 oz sweet potato
1 serving NO-Xplode

Totals: 345 calories, 0 grams fat, 63.2 grams carb, 8.1 grams fiber, 16.2 grams sugar, 22.5 grams protein.



During workout:
2 servings Gatorade
Total: 100 calories, 0 grams fat, 26 grams carb, 0 grams fiber, 26 grams sugar, 0 grams protein.


Meal 3 (Post-Workout):
1 scoop dext
2 scoops straw/bn whey
4.5 oz banana (without peel)
10 grams creatine

Totals: 521.25 calories, 8.925 grams fat, 80.25 grams carb, 3.15 grams fiber, 62.75 grams sugar, 49.35 grams protein

 

[<3Frosty]

45 minutes later---

Meal 4:
1 cup Hood milk
1 cup V8 tomato juice
25 grams bread (end)

Totals: 132.05 calories, 0.65 grams fat, 23.525 grams carb, 5.925 grams fiber, 12.315 grams sugar, 12.63 grams protein.

 

[<3Frosty]

Workout: :dumbbells (Week 2!)

Day 1: Horizontal myofibril, vertical sarcoplasmic

Pre-workout weight: 147.6 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)
• 80 lbs x 7 reps

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

• 95 lbs x 7 reps (2 min rest)
• 135 lbs x 7 reps (2 min rest)
• 155 lbs x 7 reps (2.5 min rest)
• 175 lbs x 6 reps (moved up; woot)

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

• 96 lbs x 7 reps (2 min rest)
• 135 x 6 reps (3 min rest)
• 155 lbs x 6 reps

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

• 50 lbs on end x 7 reps (2 min rest)
• 125 lbs on end x 7 reps (2.5 minutes rest)
• 160 lbs x 5 reps (actually had 185 but failed on first rep, so took weight off)

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

• 35 lbs x 12 reps (60 seconds rest)
• 40 lbs x 10 reps (90 secs rest)
• 45 lbs x 10 reps

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

• Body Weight (BW) x 8 reps (60 secs rest; easy)
• BW x 8 reps (90 secs rest; getting hard now)
• BW x 6 reps (Just too much)

DB Shrugs: (Worked on form, not bad; 2 sets, 5-7 reps, 2-3 min rest)

• 40 lbs x 7 reps (2 minutes rest)
• 52.5 lbs x 7 reps

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

• 40 lbs x 8 reps (2 mins rest)
• 50 lbs x 7 reps (2.5 mins rest)
• 60 lbs x 8 reps (sweet!)

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

• 20 lbs x 14 reps (Hehe; 90 secs rest)
• 30 lbs x 10 reps (Awesome)

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

Post-Workout Weight: 150 even.

Reflections: Well, after working through some of the exercises, i feel alot more comfortable with the workout. I say improvement in every lift and although i wanted to do under-hand close-grip pull-downs instead of close-grip chins, the machine was taken and i wasnt going to risk not getting my time interval because of some guy taking forever to lift. Im shocked by my performance on chinups, body weight exercises have always made me feel weak, but ever since i have gotten below 160 pounds i can do them pretty easy it seems. I worked on my form for DB shrugs, and i think i have it down now. I will SLOWLY progress in weight to make sure my form is perfect on those. The workout ran a little long, as i was moving around quite a bit on the gym floor as its much bigger than my Gold's back home. I also helped spot a friend a few times, and i didnt need a single spotter myself. I felt pretty good in the gym, and i might go back tomorrow if i have time and do lower body.

 

[PrinceVegeta]

This is a really good log...good information and good training going on!! keep it up!!

 

[<3Frosty]

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&Ms

Meal 2:

5 oz sweet potato
Straw Whey
NO-Xplode
4 M&Ms

Meal 3:

2 servings gatorade


Meal 4:

2 servings straw/bn whey
1 serving dextrose
10 grams creatine


Meal 6:

1 slice bread
1 cup V8
1 serv Chicken
1 tblsp Olive Oil


Meal 7:

Fish (2 oz)
3 Fish Oil
.5 tbspn Olive Oil
1/2 serving Peanut Butter


Meal 8:

4 oz Chicken
1/2 serving PB
3 Flax Seed
1 serving Whey Straw


Meal 9:

1.5 serv Cottage Cheese



Totals: 2287.75 calories (havent calculated M&Ms yet, heh).

227 grams protein
217 grams carb
66 grams fat

Roughly a 40/35/25 ratio.