Anthony's Public Log

[utefaninutah]

Starting this log to trak my progession and also to get any feedback on my routine. I'll post a link in a bit to the routine I submitted. Mostly I follow the routine, then do a couple lifts where I feel I could use a little extra work that day.

I was 5'10" 198lbs 40% body fat in January, down to 170lbs 15%-20%(haven't measured recently) now. Was just wanting to lose some weight and fat before, but now I'm wanting to become a serious lifter, building strength and mass. Again, any suggestions are welcome.

6/5/11 Work Out (Legs) weight all in lbs

2 Scoops C4 before workout

Dumbbell Side Bend 55.0x20,65.0x20,65.0x20

Seated Leg Curl 152.0x11,152.0x10,152.0x12

Leg Extensions 115.0x10,115.0x12,115.0x10

Front Barbell Squat 185.0x9,175.0x10,175.0x8

Decline Oblique Crunch till fail 3 sets

Rocking Standing Calf Raise 205.0x20,205.0x25,205.0x23

Seated Calf Raise 160.0x10,160.0x10,160.0x10

Straight Leg Calf Press 280.0x35,360.0x20,400.0x17

Sit Up till failure 3 sets

Dumbbell Decline Fly 60x8,60x6,45x8

Hammer Curls 60x8,60x8,90x8

Dumbbell Shoulder Shrug 180x15,180x12,180x11

Palms-Up Barbell Wrist Curl Over A Bench 50x15,50x13

30 min Elliptical

2 Scoops Muscle Milk Chocolate after

[utefaninutah]

My routine

http://www.jefit.com/routines/workout-routine-database.php?id=3160

[jshilko]

Hey Anthony, it looks like you have made some great progress since the beginning of the year! Are you on a 4 lifts/week schedule like in the routine you posted?

[utefaninutah]

Yeah I'm lifting Mon, Tues, Thurs, and Fri and I do Cardio Wed, Sat and go for a hike and swim in the resivor with friends on Sun. I'm thinking I want to start bulking though, I just don't know if my routine is gonna cut it for that =/

[utefaninutah]

Ran on treadmill H.I.I.T style(first time trying it, and I like it so far) today for 20 min and elliptical for 10 min.

Dumbell Bicep Curl 45.0x10 3 sets

Tricep Rope Pulldown 170.0x8 3 sets

Cable Bicep Curl 140.0x10 3 sets

Air Bike 1min

Plank 1min

Crunches (50 normal and 20 each side for obliques)

Workout fueled by Coheed & Cambria's In Keeping Secrets of Silent Earth: 3

[utefaninutah]

Chest/Back

Leg Raise 0.0x13,0.0x10,0.0x10

Barbell Bench Press 145.0x8,185.0x8,185.0x6

Barbell Decline Bench Press 135.0x10,155.0x8,185.0x4

Cable Cross Over 60.0x8,60.0x7,70.0x5

Tuck Crunch 0.0x20,0.0x15,0.0x10

Back Extensions - Hyperextensions 25.0x10,25.0x10,0.0x12

Cable Incline Pushdown 130.0x9,140.0x5,130.0x7

Pullups 170.0x5,170.0x7,170.0x7

Barbell Side Bend 45.0x20,45.0x20,45.0x20

Cable Seated Row 140x10,150x8,150x6

[Deviation]

Congrats on the progress so far. You routine seems OK for bulking. May want to consider reducing some of the cardio work. Just need to see what the diet looks like.

[utefaninutah]

Usually oatmeal with a little fruit in the morning, 1 scoop muscle milk midday, turkey sandwich with some fruit and veggies for lunch, workout, 2 scoops muscle milk after, and dinner varies but usually homecooked meat and veggies; yams, spaghetti, broccoli, carrots, potatoes, meatloaf, pork, steak, or cowboy stew(which is steak cooked in broth with onions, carrots, potatoes, peas). Maybe have a soda or two every month, and a few beers and hard liquor on the weekends ha.

[utefaninutah]

6/8/11 Shoulders/Forearms

Sit Up 0.0x10,0.0x999,0.0x999

Cable Internal Rotation 60.0x15,80.0x8,80.0x9

Cable Shrug 120.0x30,170.0x25,250.0x15

Dumbbell Shoulder Press 45.0x12,50.0x10,50.0x6

Front Plate Raise 45.0x10,45.0x10,45.0x12

Seated Side Lateral Raise 15.0x13,15.0x10,15.0x12

Bent Knee Hip Raise 0.0x10,0.0x10,0.0x10

Barbell Behind The Back Wrist Curl 125.0x15,125.0x13,125.0x12

Reverse Barbell Preacher Curls 75.0x7,45.0x12,45.0x10

Palms-Up Barbell Wrist Curl Over A Bench 60.0x25,80.0x7,80.0x9

Torso Rotation 0.0x999,0.0x999,0.0x999

Listened to Asking Alexandria, good English metalcore band.

[utefaninutah]

6/9/11 Cardio

Ran about 2.5 miles with my buddy. Legs are jelly.

[utefaninutah]

Ok took a few days off from posting, but basically ran Sunday, rested Monday(had wisdom teeth pulled out so I took my cheat day as well). Tuesday got back into it; did some squats, calf raises, bicep curls, tricep extensions and pull downs, leg extensions. Focused on arms and legs for the most part, did some abs as well. Yesterday was a run day, did some cardio, push mowed my lawn, and pull-ups anytime I went in or out of my room.

[utefaninutah]

Chest/Back 7/14/11

Barbell Bench Press 155.0x9,155.0x7,145.0x7

Barbell Decline Bench Press 135.0x8,145.0x8,145.0x7

Cable Cross Over 70.0x6,60.0x6,50.0x8

Back Extensions - Hyperextensions 25.0x10,35.0x10,35.0x12

Cable Incline Pushdown 130.0x10,170.0x6,150.0x8

Pullups 170.0x8,170.0x6,170.0x6

Cable Flys 70.0x8,60.0x8,60.0x8,50.0x8

Decline Flys 50.0x10,45.0x10,40.0x10,35.0x10

Air Bike, Tuck Crunches, Leg Raises, and Dumbbell Side Bends to finish it all off before some good Italian food and the new Harry Potter movie =]

[utefaninutah]

Shoulders/Forearms 7/15/11

Cable Internal Rotation 50.0x10,70.0x11,70.0x15

Cable Shrug 250.0x10,250.0x15,250.0x13

Dumbbell Shoulder Press 50.0x9,50.0x8,50.0x8

Front Plate Raise 35.0x10,45.0x12,45.0x10

Seated Side Lateral Raise 20.0x10,20.0x10,20.0x12

Barbell Behind The Back Wrist Curl 135.0x10,135.0x13,135.0x8

Reverse Barbell Preacher Curls 55.0x8,55.0x8,55.0x8

Palms-Up Barbell Wrist Curl Over A Bench 80.0x10,80.0x8,50.0x15

Finish up with air bike, crunches and oblique crunches.

[Deviation]

You really like those air bikes don't ya? :)

[utefaninutah]

Arms/Triceps 7/18/11

Barbell Curls Lying Against An Incline 60.0x11,70.0x8,70.0x9

Bicep Curl with Deadlift 70.0x10,70.0x10,70.0x10

Cable Preacher Curl 70.0x10,70.0x8,70.0x9

Overhead Cable Curl 60.0x7,50.0x9,50.0x10

Cable Triceps Pushdown 150.0x12,160.0x10,160.0x12

Triceps Pushdown - Rope 140.0x10,130.0x10,130.0x10

Seated Triceps Press 60.0x11,60.0x11,60.0x9

Dumbbell Bench Press 50x10,50x10

Bicep Curl Machine 93x8,88x8,85x6,77x8,70x8,62x9,54x12,45x12,45x15

Air bikes, crunches, oblique extensions, leg raises.

[utefaninutah]

Sure do love my air bikes haha.

[Deviation]

Did you give up on us?

[utefaninutah]

Sure didn't just got lazy with posting my logs haha. Still truckin' on, at the gym 4 days a week.