<3Frosty's Training Log...

[PrinceVegeta]

nice diet going on man! keep it up!!

 

[<3Frosty]

Im slacking bad today on everything...


Meal 2:

1 slab of tillapia with 4 asparagus torpedoes and some chopped onions.

 

[PrinceVegeta]

Im slacking bad today on everything...


Meal 2:

1 slab of tillapia with 4 asparagus torpedoes and some chopped onions.

I love tilapia....cant afford it though:crymeariver:

 

[<3Frosty]

Triceps are STILL sore. I havent been getting the sleep i need as of late though, and obviously my nutrition hasnt been up to par. I guess i just havent hit my tri's that hard in a while.

Meal 1:

1/2 coconut donut, 2/3 cup of low sugar non fat yogurt.

3 servings egg beaters, sprinkled non-fat cheese, 1/2 cup low sugar non-fat milk, and 4 handfuls of cheerios.

 

[<3Frosty]

Here is my training log from Monday. I dont have the time to keep a log of my diet right now.

Dead and Assisting:


Workout!

Pre-Workout Weight: 147.8

5 minute walk and then stretch.

Exercises:

Rotator Cuff External and Internal Rotations.

Trunk Rotations.

Hang Cleans: Still not used to the motion. Almost feel like an idiot while doing them. Something just isnt right about my form.

• 45 lbs for 6 reps
• 95 lbs for 6 reps

Deadlifts:

• 95 lbs for 8 reps
• 165 lbs x 6
• 265 lbs x 6
• 315 lbs x 3 (felt great)
• 335 x 1 (miss; didnt lock out when i could have)

Pull Ups:

• Body Weight (BW) x 8 reps
• BW x 7.9 reps

Bent-Over Row:

• 70 lbs x 10 reps
• 145 lbs x 10 reps
• 165 lbs x 5 reps (grip)

Upright Row: (EZ-Curl Bar)

• 40 lbs x 10 reps
• 80 lbs x 9.5 reps

Standing Curl: (EZ Curl Bar, shoulder width grip)

• 30 lbs x 10 reps
• 60 lbs x 8 reps
• 70 lbs x 5.5 reps (to be honest, lost track after 5)

Preacher Curls: (Lean against preacher bench, EZ Curl)

• 40 lbs x 10 reps (shoulder width)
• 60 lbs x 5.5 reps (close grip)

Hammer Curl: (Hold and squeeze at top).

• 15 lb DBs x 12 reps each side. Really burned.

Post-Workout Weight: 152.2

Stretch.

Reflections: I went really heavy on deads. Just wanted to see some of my strength. Not too shabby id say. My grip continues to plague me, but without the aid of wraps it should improve every week. I also have ditched the belt from here on out. I was really happy i kept pretty damn good form for the standing curls with the 70 lbs. Im thinking of ditching the preacher curl for something else.

 

[PrizeFighteR]

Awesome deads homie

 

[<3Frosty]

Awesome deads homie

Thanks. Legs are my best body part lifting wise.

Bench and Assisting:


Workout!

Pre-Workout Weight: 147.8 (No, not an error)

5 minute walk and then stretch.

Exercises:
Standing Trunk Rotations.


Regular Bench:

• 95 lbs for 12 reps
• 135 lbs for 6 reps
• 185 lbs for 5 reps
• 190 lbs for 5.9 reps (don’t know if I got help, but he touched it on last rep)

Incline Bench:

• 95 lbs for 10 reps
• 145 lbs x 5
• 155 lbs x 3

Military Press: (Seated)

• 40 lbs for 10 reps
• 70 lbs for 8 reps
• 100 lbs for 8.7 reps

Skull Crushers:

• 40 lbs x 10 reps (super set with 10 close-grip bench)
• 70 lbs x 3.5 reps (super set with 15 close-grip bench)

Barbell Rear Delt Row: (Feeling too easy. Might have wrong ROM)

• 40 lbs x 12 reps
• 90 lbs x 15 reps
• 110 lbs x 6.5 reps

DB Close-to-body raise:

• 12.5 lbs x 15 reps
• 25 lbs x 8 reps

Wide-grip Dip:

• Body Weight x 10 reps (Tweak back; WTF!)
• BW +20 x 7 reps (No tweak; felt fine)
• Super Set Close-Grip BW x 3 reps (woa, I was TIRED)

Prone Bridge: (Got on Smith, couldn’t put all the way down.)

• BW for 20 seconds, each side

Side Bridge: (Got on Smith, couldn’t put all the way down.)

• BW for 20 seconds, each side

Post-Workout Weight: 151.4

Stretch.

Reflections: Felt great on bench. I may think of adding something to triceps after wide dips depending on how sore I am tomorrow. I am pissed that it seems like I tweak my back a lot on dips; even before I get off the bars I can feel it. I think adding weight forces me to have better form.

 

[The Creator]

Log looks real good! I like your workout selection and I'm looking forward to some good progress out of you!

 

[Rocky]

Love the .9 and .7 reps!

Good lifts. Deads are strong. Good job on the relevant warm up work!

 

[<3Frosty]

Love the .9 and .7 reps!

Good lifts. Deads are strong. Good job on the relevant warm up work!

I like keeping track of the failures and how close i got. That way, in the next workout for that weight, i will know if i make large amounts of progress or just a bit from the previous failures. Also serves as motivation if i got above .5 of a rep.


Can't wait to test my legs today. My back feels alot better with solid amounts of sleep. Im going to take it pretty light on the first few squats and then if i feel great, really hit it heavy. Also planning on implementing a push/pull exercise named as such: http://www.exrx.net/WeightExercises/Power/CBPushPull.html

 

[<3Frosty]

Bench and Assisting:


Workout!

Pre-Workout Weight: 147.2

5 minute walk and then stretch.

Exercises:

Rotator Cuff External and Internal Rotations.

Trunk Rotations.

Squats:

• 95 lbs for 8 reps
• 135 lbs for 9 reps
• 185 lbs for 7 reps
• 225 lbs for 6 reps (easy)
• 255 lbs for 3 reps (felt great)
• 285 lbs for 2 reps (broke form on 3rd rep)

Barbell Side Lunge:

• 50 lbs for 12 reps
• 60 lbs x 8 reps
• 70 lbs x 8 reps

Kneeling Hammer Strength Leg Curl:

• 25 lbs each side x 10 reps each side
• 50 lbs each side x 8 reps each side (pretty easy)
• 70 lbs each side x 2 reps left side, 5 reps right side

Leg Extensions: S, 11

• 70 lbs x 10 reps
• 95 lbs x 12 reps
• 105 lbs x 12 reps

Calf Raise on platform:

• 10 lbs each hand x 12 reps
• 25 lbs each hand x 10 reps
• 35 lbs each hand x 11 reps
• 45 lbs each hand x 10 reps
• 25 lbs each hand x 10 reps

Post-Workout Weight: 150.2

Stretch.

Reflections: After easing into my squat routine, i felt pretty good in my lower back. After getting a spotter for my last set, i felt pretty good doing both the first two reps, then for some reason i felt my back break form and buckle a bit and i completed the rep without any perceived help but i knew i broke form. Thus, i dont even count the rep. Without the spotter, who knows what would have happened. I was friggin shocked at my performance on the leg curl machine. I just kept adding weight. The calf raises really left a nice burn. Im sure tomorrow i will be able to hardly walk. I kept getting off balance though, so i need to work on that. I just didnt have time to implement the push/pull exercise and i didnt want to risk a back injury thus why i skipped the power cleans.

 

[Rocky]

Looks good. Let's hope you get the pain you are anticipating of a session well done.

 

[<3Frosty]

I feel it in my calves when i walk, but nowhere else really. My DOMs has never really been a problem. I just dont seem to get that sore the next day if i train properly.

 

[PrinceVegeta]

Nice squats keep it up

 

[knight_rider]

great sqauts keep it coming!

 

[<3Frosty]

My hamstrings are REALLY sore this morning. I may skip deadlifts today.

 

[Lionheart]

Log is looking good frosty.Strong squats. Sometimes its better to listen your body and skipping deads might be a smart move..

 

[<3Frosty]

Well, my scheduled workout today was Deadlift and Assisting. However, my legs have been sore ever since saturday, and today my hammys are killing me. Needless to say, did not feel like doing dead lifts at all. So, since i have been looking at some other splits, i decided to go with one i was really interested in.

I will probably readjust it to a 3 day split next week, but for now, im going directly off another guys log and utilizing a 4 day split seeing as i have plenty of free time during spring break. So, here we go.

Workout: :dumbbells (New program! YAY!)

Day 1: Horizontal myofibril, vertical sarcoplasmic

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

Light jog for 5 minutes, then stretch.

Exercises:

DB Bench: : (4 sets x 5-7 reps)

• 50 lbs x 7 reps (2 minute rest)
• 60 lbs x 7 reps (2 min rest)
• 70 lbs x 6 reps (3 min rest)
• 80 lbs x 6 reps

BB Bent-Over Row: (4 sets x 5-7 reps)

• 95 lbs x 7 reps (2 min rest)
• 135 lbs x 7 reps (2 min rest)
• 155 lbs x 7 reps (2 min rest)
• 175 lbs x 5.5 reps (went to failure obviously; doh)

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

• 96 lbs x 7 reps (2 min rest)
• 135 x 7 reps (3 min rest)
• 155 lbs x 5 reps (struggled to get last rep)

Low Pulley V-Bar Row: (4 sets, 5-7 reps)

• 80 lbs x 7 reps (2 min rest)
• 95 lbs x 7 reps (2.5 minutes rest)
• 100 lbs x 7 reps (2 min rest)
• 105 lbs x 4 (i actually failed several times, so didnt count up the reps)

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)
• 47.5 lbs x 8 reps (really struggled on last rep)

Close-Grip V-Bar Pull Down (keep back straight): (3 sets, 8-12 reps, 30-90 seconds rest)

• 80 lbs x 12 reps (60 secs rest; easy)
• 95 lbs x 10 reps (90 secs rest; getting hard now)
• 100 lbs x 7.5 reps (damnit; just a half rep short)

DB Shrugs: (really hate my form on these; 2 sets, 5-7 reps, 2-3 min rest)

• 50 lbs x 7 reps (2 minutes rest)
• 70 lbs x 7 reps (like i said, i want to sub this ex for something else)

Lying Triceps Extensions (EZ-Curl): (3 sets, 6-8 reps, 2-3 min rest) (First time ever doing these, usually do Skull Crushers)

• 40 lbs x 8 reps (2.5 mins rest)
• 50 lbs x 8 reps (feeling good; 2 mins rest)
• 60 lbs x 5.5 (DOH!)

Alternating DB Curls: (2 sets, 8-12 reps, 30-90 secs rest)
(Time Under Tension seems high, perhaps i should sub with standing BB curls?)

• 20 lbs x 12 reps (90 secs rest)
• 30 lbs x 10 reps (maybe form wasnt perfect)

Total time working out (starting from DB Bench): 1 hour, 7 minutes. :1:

Reflections: Well, i got pulled over doing 53 in a 40, so needless to say my focus at the beginning was a little off. Im still pretty pissed about that, first speeding ticket ever, so hopefully i can get it cleared by taking defensive driving (oh, yay!). Overall, i had to hustle for alot of the sets. It seemed like as soon as i got done writing what i lifted and how much, i was needing to throw on the weights for the next set. I dont like using this many machines, but i guess that will have to do until i re-organize the workout for myself with my choice of exercises. I really enjoyed the workout, and the time spent felt like it was for a purpose. I REALLY hope my hammys feel up for a workout tomorrow or at least by wednesday.

 

[<3Frosty]

Log is looking good frosty.Strong squats. Sometimes its better to listen your body and skipping deads might be a smart move..

Yea, im really hoping 9 hours of sleep and some great meal planning will help alleviate the soreness so i can workout tomorrow or wednesday.

 

[<3Frosty]

Workout: :dumbbells (New program! YAY!)

Day 2: Core myofibril, limbs sarcoplasmic

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

• 145 lbs x 7 reps (2 minutes rest)
• 175 x 7 reps (2 min)
• 195 x 6 reps (2.5 min rest)
• 245lbs x 6 reps (3 min rest)
• 275 lbs x 5 reps (Grip failed twice after 3rd rep; but completed reps)

Front Squat: (4 sets x 7-9 reps) (2-3 min) (WOW, Awkward!)

• 95 lbs x 9 reps (2 min rest) (really awkward. Felt like i was choking myself)
• 115 x 9 reps (2 min rest) (Switched grip, worked a little better)
• 135 lbs x 8 reps (on 7th rep, weight started to roll, lol) (2 min rest)
• 155 x 7 reps (felt it in my lower back while walking up stairs)

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

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

• 50 lbs x 9 reps (2 min rest)
• 70 lbs x 9 reps (1.5 rest)
• 90 lbs x 7 reps (decided to stop at 7 reps for the sake of my hammys)

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

• 120 lbs x 10 reps (30 sec rest)
• 200 lbs x 10 reps (30 secs rest)
• 240 lbs x 10 reps (really weird machine i used. Pivoted at ankles)

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

• 70 lbs x 15 reps (30 secs rest) (Too easy i felt)
• 110 lbs x 10 reps (30 sec rest; maybe i was over zealous, felt like i cheated on alot of these)
• 90 lbs x 15 (buckled myself in for these, lol)

Internal rotations, external rotations, and side raises


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

Reflections: Well, didnt get pulled over this time. :1: I felt pretty good throughout the workout. I am getting used to spending my time effectively, but all this water im drinking during the workout is making me antsy between sets. I had to take a bathroom break before the workout and in the middle of it. :kekekegay I didnt push my luck with my hamstrings today, although i expect they will be pretty sore tomorrow just the same. I really dont like the excessive use of machines, but dont mind the leg curls and leg extensions so much as doing calf exercises on a machine. Those are just weird. First time i have done direct ab work in quite a while as well. I'm really liking the workouts and feel like im getting alot out of them. Also, i didnt stretch before the workout today, and i still felt fine throughout. Ill try this from now on. Finally, man those front squats are weird as hell. I thought i was going to choke myself several times. Will work on form more.