Steve-O's training log

Steve-O-68 · 03-30-2006, 12:42 PM

Ok, so I've gotten out of the habit of tracking my workouts. When I started working out, I tracked everything. After looking over some other peoples logs, I figure now's a good time to start back up.
First, my stats:
5'11"
180 pounds
14-15% bf
I'm doing my own program with the hopes of increasing my bench to 250 by May. And I don't get to post as often as I'd like, so I may add a few days worth of info at a time.

3/29/06
DB flat bench - 5x5x160
Chin ups - 4x12xbodyweight
Dips - 4x15xbodyweight
DB military press - 2x10x90
1x8x100
1x5x110

BFG · 03-30-2006, 12:53 PM

look forward to reading steve o

Steve-O-68 · 03-31-2006, 08:53 AM

3/30/06 - Leg day. I'm glad I have a gym at work, cuz it was terrible out last night. Rain, hail, tornado's...

ATG DB squats (DBs on shoulders) 3x12x120
ATG DB squats (DBs held at arms lenght) 3x8x160
Step Ups - 2x10(each leg)x160
DB SLDL 3x10x160
Lying leg curl 3x10x145
Standing calf raise - 3x10x195
Calf Press on leg press machine 3x10x295

Got this done in a little over an hour. Had my PWO shake afterwards, and grilled chicken breast (boneless, skinless) and rice with broccoli and bell pepper.

Mahler · 03-31-2006, 09:05 AM

Hey, Steve,
Nice to see you started a training log. I'll be looking in and checking up on you, my man. Good luck with your program.

Steve-O-68 · 03-31-2006, 01:46 PM

3/31/06 - Only had 30 minutes to lift during lunch...

DB bench - 1x6x160, 2x5x160
Cable cross - 3x5x120
Pull-ups - 3x10xBW
Bent rows - 3x10x100
Seated cable rows - 2x10x150
Arnold press - 1x10x70, 2x8x80
Dips - 3x12xBW

Not bad for 30 minutes.

Steve-O-68 · 04-02-2006, 02:15 PM

4/1/06

DB bench - 1x12x130, 1x2x190, 1x1x200 (woo hoo!!) 2x6x150
Pullups - 2x8x25, 1x8xBW
Rows - 2x12x120, 1x10x140
Arnold press - 2x8x70, 1x8x90
Dips - 2x15xbw, 1x17xbw
Tricep extensions - 2x10x70
BB Curls 1x8x75, 1x8x85
Cable woodchoppers 2x10x60

Got thru this one in under an hour.

Steve-O-68 · 04-03-2006, 11:40 AM

4/2/06 - Leg and core work... did something different.

Warm up - sprint intervals - 5 min. 1 leg ball squats -1x10xbw.

Leg press - 1x15x180, 1x10x360, 1x8x450, 1x8x540, 1x6x630
Leg extension - 1x12x130, 1x12x145, 1x12x150
Seated ham curl - 3x10x125
SLDL - 1x15x135, 1x12x155, 1x10x185
Seated calf press 2x12x90
Roto calf press - 2x12x215
Standing calf press 2x15x195

Core = plank for 1.5 minutes, side planks for 30 seconds each, 50 heel tappers, 'bicycle' crunches for 30 seconds, hyper extensions -2x15x25 (plate on back of my neck).

Kevin Larrabee · 04-03-2006, 12:31 PM

Quote:

Originally Posted by Steve-O-68

4/2/06 - Leg and core work... did something different.

Warm up - sprint intervals - 5 min. 1 leg ball squats -1x10xbw.

Leg press - 1x15x180, 1x10x360, 1x8x450, 1x8x540, 1x6x630
Leg extension - 1x12x130, 1x12x145, 1x12x150
Seated ham curl - 3x10x125
SLDL - 1x15x135, 1x12x155, 1x10x185
Seated calf press 2x12x90
Roto calf press - 2x12x215
Standing calf press 2x15x195

Core = plank for 1.5 minutes, side planks for 30 seconds each, 50 heel tappers, 'bicycle' crunches for 30 seconds, hyper extensions -2x15x25 (plate on back of my neck).

Very nice stuff Steve-O. 1 Leg ball squats are killer. Are you doing them on a box? The core looks great too. Looks alot like what I do, and TT.

-kevin

Steve-O-68 · 04-03-2006, 01:07 PM

Quote:

Originally Posted by larrabee213

Very nice stuff Steve-O. 1 Leg ball squats are killer. Are you doing them on a box? The core looks great too. Looks alot like what I do, and TT.

-kevin

Hey Kevin - I did the ball squats on the floor. Haven't tried them on a box yet. I've only done them a few times, so I don't think my flexibility will allow me to go deep enough for a box yet... but I'll get there.

Normally, I don't use machines, but I figured I'd switch it up this week.

Kevin Larrabee · 04-03-2006, 05:33 PM

Quote:

Originally Posted by Steve-O-68

Hey Kevin - I did the ball squats on the floor. Haven't tried them on a box yet. I've only done them a few times, so I don't think my flexibility will allow me to go deep enough for a box yet... but I'll get there.

Normally, I don't use machines, but I figured I'd switch it up this week.

I just did them on a box because you can go down further on the squat. Not something that is needed but I liked having an increades range of montion.

-Kevin

Steve-O-68 · 04-04-2006, 08:55 AM

4/3/06 - Light upper day...

Warm up - Clipped my hedges and raked the front yard.

BB bench - 3x5x185
Chinups - 3x10xBW
Dips - 3x15xBW

Short and sweet.

BFG · 04-04-2006, 06:39 PM

did I see 540 on those leg presses had to push my eyes back in my head to re read that awesome!!!!!!!!!!!

Kevin Larrabee · 04-04-2006, 08:18 PM

Quote:

Originally Posted by BFG

did I see 540 on those leg presses had to push my eyes back in my head to re read that awesome!!!!!!!!!!!

Although I am not a fan of the leg press I must agree with BFG.

-Kevin

Steve-O-68 · 04-05-2006, 08:55 AM

4/4/06 - Off day...

... so I played 2 hours of basketball.

Steve-O-68 · 04-06-2006, 08:49 AM

4/5/06 - I forgot my workout gear today, so I lifted in my dress slacks and wife beater...

DB bench - 5x5x160, 1x1x200
Pullups - 3x10xBW
Dips - 3x15xBW
Arnold press - 3x8x80

Steve-O-68 · 04-09-2006, 01:35 PM

4/9/06 - Well, I managed to give myself food poisoning Thursday night, so I took Friday and Saturday off. Got back in the gym today, but my back hurts from laying around for 2 days...

ATG squats - 1x12x135, 1x12x155, 1x8x205, 1x5x225
Leg press - 1x15x270, 1x10x360, 1x10x450
Deadlifts - 1x15x155, 1x10x185, 1x8x205
Seated leg curls - 1x15x135, 1x12x145, 1x10x140
Seated calf raise - 2x10x135, 1x15x90
Standing calf raise - 3x12x195
Rotational calf press - 3x12x195

Tried doing some ab and core work, but my back couldn't take it

... so I soaked in the hot tub for about 10 minutes, jumped in the pool for 5 or so, then back in the hot tub.

Steve-O-68 · 04-09-2006, 01:38 PM

Took new measurements and pics last night (4/8/06)...

Weight - 177
Height - 5'11"
Chest - 41.5
Arms - 13 relaxed, 14 flexed
Thigh - 23.5
Calves 14.75
BF - 14.8%

finboy · 04-10-2006, 11:05 AM

That's a helluva workout yesterday after food poisoning! Great job man.

-fin

Steve-O-68 · 04-10-2006, 11:26 AM

Thanks! It wasn't too bad. I felt a little weak after not eating for a day, but I couldn't miss another workout.

Steve-O-68 · 04-11-2006, 09:18 AM

4/10/06 - Got my taxes done, and I don't owe this year!!! Woo Hoo!!! Pumped me up for my workout.

Bench - 5x5x190
Pullups - 4x10xBW
Military press - 1x15x80, 1x10x95, 1x8x110
Dips - 3x20xBW

Steve-O-68 · 04-12-2006, 09:22 AM

4/11/06 - Not a lifting day, but I did run almost 2 miles. It was a beautiful day, I just got new running shoes, so I figured I'd run. I ran around down town KC, and was surprised at how many other people I saw running. This is the first time I've really ran in almost 10 years, and it was kinda refreshing!

Steve-O-68 · 04-12-2006, 03:15 PM

4/12/06 - Upper body day. Worked out at work

DB bench - 1x12x120, 2x6x160
Neutral grip pullup - 1x12xBW
Chin up - 1x12xBW
Pull up 1x12xBW
Seated DB military press - 1x10x90, 2x10x80
DB row - 2x10x110
Dips - 3x15xBW

I'm going to start holding a DB between my feet for dips and chins so they are more challenging. I'd prefer a weight belt, but we don't have any plates here, so I gotta do something else.

Tonight is the first practice for Corporate Challenge Football, and I'm really looking forward to it.

Steve-O-68 · 04-13-2006, 01:59 PM

4/13/06 - Leg day. I had to move fast today, cuz I only had 30 minutes...

DB squats - 3x15x110
SLDL db - 2x10x160, 1x10x120
Walking lunges - 2xlength of fitness center
DB lunges 2x12(EL)x80
Jump lunges 2x12xBW
Box Jumpes 2x12xBW (not actually a box, but an aerobics step about 18 inches high)
Standing calf raise - 3x10x100

Worked up a good sweat, and my legs are smoked!

Steve-O-68 · 04-17-2006, 09:03 AM

4/16/06 - Making up for not lifting 4/14 and 4/15.

BB squats - 1x10x185, 1x8x205, 1x6x225, 1x5x255 (New PR!)
Front squats - 2x10x110 (first time doing fronts)
Deads - 1x5x225, 1x3x255, 1x1x275, 1x1x275, 1x1x275 (Another new PR!)
Leg press 1x12x270, 1x10x360
Seated calf raises, 1x12x90, 1x10x100, 2x8x125
Bench - 1x12x160, 1x6x185, 1x2x205, 1x1x225, 1x1x245 (Woo! PR!)
Neutral grip pullup - 3x5x45, 2x8xBW
Chinup - 2x8xBW
Push press - 3x8x110
Dips - 3x15xBW
15 minutes of ab work

3 new PRs in 1 workout! Go me!!

finboy · 04-17-2006, 11:24 AM

That's an awesome workout Steve-0! Congrats on all the PRs.
-fin

BFG · 04-18-2006, 02:41 AM

Great PR's and way to go on the bench am in awe, as usual of anyone that can shift thsoe sort of numbers.....one day!

Steve-O-68 · 04-18-2006, 09:12 AM

Thanks guys! I was pumped and couldn't believe how easily the weights went up! I have one more month until my weighlifting comp, so hopefully I can get my bench up a few more pounds.

Steve-O-68 · 04-18-2006, 09:16 AM

4/17/06 - had a lot to do tonight, so I just did...

BW pushups - 2x30, 1x25 feet elivated
L-pullups - 3x8xBW (hit my head on the ceiling a couple times... owie...)

Steve-O-68 · 04-19-2006, 08:50 AM

4/18/06 - off from lifting.

Mowed and raked the yard, then ran for a little over a mile.

Steve-O-68 · 04-19-2006, 02:12 PM

4/19/06 - Upper day, lifted during lunch

DB bench - 5x5x160
Rope lat pull downs - 1x15x110, 2x10x130 (got wicked rug burn from these)
Neutral grip pull ups - 2x10xBW
Dips - 3x15xBW
Tricep extension - 1x15x110

I had to hurry... didn't want my lunch to get cold.