My Training Log-buster

buster · 03-21-2006, 10:58 PM

I've got a feeling I'm going to be sorry for this but on the advice of those wiser than I here I go

I'm in my 2nd week of a program Mike Mejia wrote for GNC mag about 4yrs ago. It's a 5x5 2 day upper/lower split

wk2 day1 mar 20
BB bench x 175
Weighted dips x 35 lb db
Seated cable row x 180
Lying pull-over x 60 lb db
Hammer-smith standing shrugs x 240
Seated military press x 55 lb db
Upright row x 80 lb bb

Basic Stats:
49yr young
5'10" 205+/-
16% bf+/-
Rest between sets and reps only long enough to catch my breath

wk2 day 2 mar21
Hack squat machine( I know,I know) x 195
Lunges x 35 lb bb
Step-ups x 35lb bb
Seated calf raise x 110

These weights are all 10lbs more than last week. I have not incorporated any HIIT yet but I intend to as well as some core specific stuff.
This is normally a M TUE-THURS FRI with rest days wed sat sun.
Just wanted to say thanks to the guys that suggested this to me. You know who you are

I really think it will help. As always any advice,critism,etc is more then welcome. buster

buster · 03-22-2006, 07:59 AM

mar22
Today is an off day at the gym so I'll probably do about 20-30 min of jump rope intervals - 3-4 min sessions with 30-45 sec intervals in between

Marykaa · 03-22-2006, 09:51 AM

Hi Buster!

Welcome to the logging section.. and with Mahler watching over you can't miss!

lucky guy!

buster · 03-22-2006, 05:22 PM

Thanks Marykaa. Yeah,with Mahler looking over my shoulder, that was the thing I had a feeling I was going to be sorry for.

Mahler · 03-22-2006, 06:12 PM

Hey, Greg.
Here I am. I like the first post. 10 pound increase on all the weights since last week. You are off to a great start. That is awesome. I expect to see you kicking ass, my man. No mercy. LOL

buster · 03-22-2006, 10:37 PM

Thanks alot, John.I appreciate evrything bro

buster · 03-23-2006, 10:19 AM

wk 2 day 3 mar23
BB bench x 175
Weighted Dips x 35 db
Seated Cable Rows x 180
Lying Pull-over x 60 db
Hammer-Smith Shrugs x 240
Seated Military Press x 55 db
Stand Upright Row x 80 bb

I felt really good today, better than I have in a while. Really strong. I'm very glad I started this log, it requires a certain level of accountability which I think I was missing before so once again THANKS ALOT to all who had a part. This will be my last upper w/o this week so I intend to go up on everything at least 5 lbs next week and in some cases 10 lbs.

tossedup · 03-23-2006, 11:42 AM

Buster I am watching your log too. Don't kid yourself and think I am not. Don't let us down but more importantly don't let yourself down!!

buster · 03-23-2006, 12:02 PM

Thanks alot Tossed, community support is everything in this game.

Do you know where Butler,AL is? That is where Mrs. buster is from.

tossedup · 03-23-2006, 12:25 PM

No problem. I have heard of it but have never visited that I know of.

Mahler · 03-23-2006, 12:32 PM

Greg.
Looking good. I am so glad you are posting these.

buster · 03-23-2006, 05:27 PM

Me too man. It's making a huge difference

buster · 03-24-2006, 11:08 AM

Today was supposed to be my last lower split of the 2nd wk. But I had to run errands(PAY DAY-PAY BILLS DAY)so my w/o got put off til in the morning plus I scoped out and joined a new gym today so I'll be working out there in the morning. Some of my exercises will be different as will some of the weights til I get used to this place but I am jacked about going to this gym. It is more of a lifter's gym than the last place. Will post in the morning.

Mahler · 03-24-2006, 03:17 PM

Quote:

Originally Posted by buster

Today was supposed to be my last lower split of the 2nd wk. But I had to run errands(PAY DAY-PAY BILLS DAY)so my w/o got put off til in the morning plus I scoped out and joined a new gym today so I'll be working out there in the morning. Some of my exercises will be different as will some of the weights til I get used to this place but I am jacked about going to this gym. It is more of a lifter's gym than the last place. Will post in the morning.

Okay, you get a free pass today. I better see a workout posted tomorrow, my man.

Marykaa · 03-24-2006, 03:41 PM

Quote:

Originally Posted by buster

It is more of a lifter's gym than the last place. Will post in the morning.

That's great! the environement counts alot! Very glad for you!

buster · 03-24-2006, 06:06 PM

Mahler mom, I knew I was in trouble when I posted this.

Thanks Mary

Kevin Larrabee · 03-24-2006, 10:45 PM

Doing great with the log Buster. I am curious what your diet is like. Can you give us an idea?

Thanks,
Kevin

buster · 03-25-2006, 09:07 AM

Ok Mahler mom here goes. Went to the new gym this morning and like I said yesterday it's more of a lifter's gym than the last one I was going to so I was a little intimidated when I went in this morning but once I got started I was good to go.I changed a few things around and it took me a few sets to find my work weights but this was it for this morning.

Hack squat machine 200 lb (this is a pretty good machine, more technically and anatomically correct than the last place)
Leg Press 230x1 250x1 270x1 290x2(290 will be my work weight next week)
Hammy curls 90
seated calf raisex115
Will go up 5-10 lbs on everything next week.
Had a really good w/o this morning and I got feeling that DOMS will be kicking my ass tomorrow

buster · 03-25-2006, 11:31 AM

Larrabee, Thanks for the input man. To answer your question I'm having a hard time right now with my diet in the fact that I just can't eat enough. I eat 6-7 times a day and can never get over about 2100-2200 cals a day and everything that I've read says I need to be eating about 3000. Beyond that my diet is good. I'm kinda proud of the fact that I eat as clean as I do.I'm eating clean about 90% of the timewith a lot of lean meat(turkey,chicken,lean beef)lots of fruits and veggies, a ton of cottage cheese,tuna, a big jar of natty pb every week. whole wheat pasta and bread , couple protein shakes a day and just about anything else that doesn't eat me first.Ido have to figure out how to get about 1000 more cals a day so if you have any idea's I'd be glad to hear them .

p,s, I'm pretty strict about getting at least 225-250 gr of protein a day

Mahler · 03-25-2006, 01:13 PM

Quote:

Originally Posted by buster

Had a really good w/o this morning and I got feeling that DOMS will be kicking my ass tomorrow

Better DOMS than ME!

Nice workout, Greg. Glad you didn't let the new place intimidate you.

buster · 03-25-2006, 02:08 PM

ain't that the truth

buster · 03-25-2006, 02:12 PM

BTW,This w/o was wk2 day 4 mar25:p

buster · 03-27-2006, 10:30 AM

wk 3 day 1 mar 27
Had a good w/o today. I'm really liking this new gym,mostly muscleheads there. I haven't seen anyone curling on the squat rack probably cuz people actually squat at the squat rack

BB Bench press x 185 (these felt better than 175 last wk)
Weighted Dips x 35 lb db (dip station had a little narrower stance than I'm used to so didn't go up on these this wk)
Seated Cable Rows x 170 (different machine so I went down 10lb on these)
Lying Pull-over x 65 lb db
Cybex Shrug Machine x 250
Seated Military Press x 60 lb dbs
Upright row x 90 lb bb
Crucifix curls x 1 drop set starting @70 lbs each side(was looking thru my Home Workout Bible this weekend and saw these and they looked like fun)

DOMS weren't too bad yesterday so they didn't really kick my ass and neither did Mahler so I'm pretty happy

Mahler · 03-27-2006, 11:37 AM

Greg,
Damn, that's a great workout. Nice increase on the bench press.

buster · 03-27-2006, 11:46 AM

Thanks John, I just posted on your log but for my own benefit I'll be redundant. I'm glad you're doing your program and I'm doing mine. Iam pretty happy with my progress but I ain't slamming the shit you're slamming.

tossedup · 03-27-2006, 12:49 PM

Buster looks like you are going strong to me. Keep up the great work!!

buster · 03-27-2006, 05:54 PM

Thanks Chris, I appreciate it. Looks like you and Jenn are cooking right along.

Keep up the good work.

Anubis · 03-28-2006, 09:11 AM

Nice consistency Buster. Your workout looks good man! I should start one of these logs after school

.

Keep it up brother!

buster · 03-28-2006, 09:38 AM

Joe! whatchu doing man. Yes you should start a log, it really helps with the consistancy(that and Mahler and Tossedup in your ass if you don't post your log). It is good to hear from you.

wk 3 day 2 mar 28
Hack Squat machine x 210 (up 10lb from last wk)
Hammy Curls x 105 ( up 15 lb from last wk)
Seated Calf Raise x 125 ( up 10lb from last wk)
Leg Press x 300 ( up 10 lb from last wk)

Everything felt really good today. My legs are starting to responde to this program pretty good so I feel good about that. I still have a long way to go but I finally feel like I'm making some headway. Thanks to everyone for all the support.

buster · 03-28-2006, 11:15 PM

mar 29
Today is an off day so I'll be going to the steam room and doing some hiit. Going to be slow day.:p