I used to keep a log of my training in a log book but I figure that I'd just post them here instead. At least I won't lost the damn log book or have the need to buy a new log book

I train HIT most of the time, with the occasional DTP. Sometimes I'd throw in some volume training but never did anything more than 16 sets before.

So here we go

All weights are in lbs unless stated otherwise.

I'm currently at 223.6lbs at 5' 11"
My waist is at 35"

Not going to post any other measurement here because, I don't measure anything for that matter. Bodybuilding is about the illusion of a silhouette that one possesses and that is how I work.

It's all about looking in the mirror and knowing what is looking back at myself.

This post has been edited by razorboy: Oct 3 2011, 01:03 PM

Decided to give Volume training a try today with 20 sets. Back day.

Reverse Grip Lat Pulldown

5 plates x 10
8 plates x 10
13 plates x 9
11 plates x 10
12 plates x 10

Bent-Over DB Row( Both hands same time)

40 x 10
45 x 10
50 x 10

Reverse Grip BB Bent-Over Row
135 x 10
180 x 10
180 x 10

DB row took a shit load out of me since I've never done them in the same w/o before

Wide-Grip Seated Row
5 plates x 10
8 plates x 10
11 plates x 9

Partial Deadlifts( Only lower to knee level, focusing only on the back)
135 x 10
225 x 10
315 x 9


Machine Shrugs
6 plates x 10
15 plates x 10
21 plates x 10
rest 5 seconds
21 plates x 5

15 minutes treadmill on the incline

Workout time : 1 hour 10 minutes inclusive of cardio

This post has been edited by razorboy: Oct 3 2011, 01:11 PM

erm, almost. imagine doing a deadlift, but only going down to just after the knee, just reaching the shin, and pulling it back up. concentrating on the contraction on the lower back, middle back, lats, traps.

Exactly

my pulling strength is far greater than my pressing. my pressing strength is , pathetic. Probably because of the shoulder thing niggling all along. Got it fixed with a chiro but still, not rushing with it.

I used to do rack pulls, was pulling 405 for reps. But i figured I'm compensating with way too many muscles that aren't supposed to be involved, so i dropped the racks, and start over doing partial deads up to now, it's been 2 weeks now since I stopped rack pulls.

I have a leg day that I hammer my legs. Why put legs into the motion when I'm trying to focus on my back? I do full deads only as a warm up on my leg day. First warm up set before doing my SLDLs as work sets.

The hamstring has a 2 point connection , 1 behind your knee, and 1 connected to your glutes. SLDL stretches the hamstring, so in order to warm up the hamstring, doing a full dead, involving also the glutes, puts the whole hamstring into firing mode.

It's just my own remedy


Depends on what your goals are.



This post has been edited by razorboy: Oct 5 2011, 12:56 PM

Chest/bicep 26sets

Flat DB Press

35 x 10
45 x 10
60 x 3
60 x 3
60 x 3

Incline Smith Machine Press

44 + bar x 10
90 + bar x 10
135 + bar x 6
113 + bar x 5
113 + bar x 5

Flat Machine Press

10 plates x 10
13 plates x 10
16 plates x 8
16 plates x 8
18 plates x 6

Pec Deck

5 plates x 10
8 plates x 10
11 plates x 8
12 plates x 6
12 plates x 5 triple drop set

Incline Db curls

20 x 10
25 x 8
20 x 10

Unilateral Preacher Cable Curls
3 plates x 10
4 plates x 7

Standing EZ Bar Curl
45 + bar x 9

15 minutes on bike. Something was niggling in my left ankle. Hence the bike

15 minutes up and down the stairs at home later in the evening

This post has been edited by razorboy: Oct 7 2011, 06:17 PM

Legs

Squats

Haven done back squats in awhile cuz my back. Slowly reintroducing it back into my routine

90 x 10
135 x 10
135 x 10(front squats) just to get one set in there.
135 x 10
180 x 6
180 x 5

Felt my lower back strain a little bit, not gonna play with fire, hence the stagnant weight

Leg Ext
5 plates x 14(7 feet pointing in,7 pointing out)
10 plates x 10
15 plates x 10
19 plates x 10
21 plates + 22.5lbs plate x 10 + 6 + 5 + 5 (triple drop set)

Leg Press
110 x 10
220 x 10

felt my abductor kinda act up a little bit

220 x 50

Again, don't wanna play with fire, so just finish off with some high reps

Lying Ham Curls

5 plates x 10
8 plates x 10
12 plates x 8
11 plates x 8
10 plates x 10 + 6 + 6 + 4 (triple drop set)

DB SLDL

60 x 10
60 x 10
60 x 10

Calf Press
6 plates x 20
10 plates x 18
15 plates x 12
15 plates x 12
10 plates x 15

Seated Calf Raises

45 x 12
90 x 12
135 x 15
135 x 15
135 x 12

Treadmill : 15 minutes

I don't know what is wrong, having strains in my lower back and pulling my abductor. I have a feeling volume isn't exactly for me. Starting to feel a bit overtrained.

On a side note, I think glutamine isn't all bogus. I don't feel as sore as I would be hammering my body and recovery seems to be slightly improved. Rest day tomorrow, weight in on Friday and reassess of volume routine

15 minutes up and down the stairs at home later in the evening

This post has been edited by razorboy: Oct 7 2011, 06:18 PM

Yep, dropped another 4.4lbs this week, it'll be fun to see if I can consistently drop another 4.4lbs next week

Today is a rest day. Not gonna train . Only cardio since I'm cutting.

30 minutes up and down the stairs at home.

Delts And Tris

DB Shoulder Press

20 x 10
30 x 10
45 x 7

DB L-Raises

20 x 10
25 x 10
30 x 6 + 3 half reps

Unilateral Cable Side Raises

3 plates x 6 + 3 negatives

DB Reverse Flyes

20 x 10
25 x 10
30 x 8 + 3 half reps

Upright Rows

22.5 + EZ Bar x 21( 7 wide grip, 7 medium grip, 7 close grip)
45 + EZ Bar x 17 ( 7 wide grip, 7 medium grip, 3 close grip(failed at 3rd rep))

Smith Machine Shrugs

90 + Bar x 10
180 + Bar x 10
315 + Bar x 10 + 275 + Bar x 8 + 235 + Bar x 8 ( Double Drop Set)


Tricep Pushdowns

6 plates x 10
12 plates x 10
15 plates x 6 + 5 + 8 Double Drop Set

Skull Crushers

22.5 + EZ Bar x 10
45 + EZ Bar x 7(1 Forced Rep)

Standing French Press

22.5 + EZ Bar x 10
45 + EZ Bar x 3 + Empty Oly Bar x 5 (3 reps with the EZ Bar for some reason my right wrist just started going haywire, so I switched to the Oly Bar)

Cardio: 15 mins on treadmill

15 mins in the evening up and down the stairs at hom

Was gonna do 30 so that I can rest for the evening , but I was too tired due to lack of sleep
Damn road maintenance 12am to 3 am this morning @!#$%%#!!



This post has been edited by razorboy: Oct 9 2011, 04:24 PM

Back

Chins

1 x 8 negatives

Reverse Grip Pulldowns

6 plates x 10
11 plates x 10
15 plates x 6 + 3 forced reps

V Bar Pulldowns

5 plates x 10
9 plates x 10
13 plates x 5 + 2 forced reps

Reverse Grip Bent Over BB Row

90 x 10
135 x 10
180 x 10

Standing Unilateral High Cable Rows

3 plates x 10
6 plates x 10


Wide Grip Seated Row

5 plates x 10
9 plates x 10
12 plates x 8

Partial Deads

180 x 10
225 x10
352 x 4

Face Pulls
4 plates x 10
6 plates x 10
10 plates x 9

Cardio : 20 minutes on Treadmill

Note to self, leave traps to back days. Epic soreness after shrugs yesterday

This post has been edited by razorboy: Oct 9 2011, 04:29 PM

Chest/Bicep

Incline BB Press

67 x 10
90 x 10
165 x 6

Smith Machine Decline Press

90 + Bar x 10
135 + Bar x 6

Incline DB Flyes

30 x 10
45 x 6

Cable Flyes

2 plates x 10
6 plates x 5

Incline Db Curls

25 x 10

Standing EZ Bar Curl

45 + Bar x 6

Preacher Machine Curl

5 plates x 7

Cardio : 20 minutes on treadmill

This post has been edited by razorboy: Oct 11 2011, 09:13 PM

Legs

Leg Ext

10 plates x 10
18 plates x 10
21 plates x 10

Leg Press

330 x 10
600 x 10
690 + Straight bar to add extra weights cuz machine ran out of place) x 12

Hack Squat

90 x 10
135 x 13

Lying Leg Curls

5 plates x 10
9 plates x 6 + 3 forced reps

BB SLDL

135 x 10
225 x 5

Seated Ham Curls

6 plates x 10
15 plates x 9

Calf Press

10 plates x 10
15 plates x 10 + Rest Pause + 15 plates x 5

Seated Calf Raises

90 x 10
135 x 12 + Standing calf raises (bodyweight) on the floor[techinically just bouncing till failure]

Will only update when I'm back to my usual gym. When I'm in Kampar , it's like an re-introduction to weights, absolutely hate it here. I will update this whenever I workout in my usual gym

It's my birthday today. Gonna rock delts and tris later

thanks mates !

Delts And Triceps

Smith Machine Shoulder Press

Empty Bar x 10
45 + Bar x 10
90 + Bar x 8
125 + Bar x 5

Arnold Press

15 x 10
30 x 8

Side Lateral Raise
15 x 10
30 x 10 + 10 half reps

Cable Side Raise
3 plates x 6 + 3 negatives Each hand

CG Smith Machine BP
Empty Bar x 10
45 + Bar x 10
90 + Bar x 7

Rope Pushdowns
5 plates x 10
10 plates x 10

Single Arm OverHead DB Extensions
10 x 10
15 x 8

Single Arm Cable Pushdown
5 plates x 7 + 3 negatives

I trained 6 days in a week due to time difficulties. Hence I'm gonna take the next 4 days off. On Friday. I'm gonna begin a 12 week Cutting cycle. By posting it here, I hope this will help keep me accountable.
The reason why I choose to do such a cycle is because I've been trying to cut for 6 weeks now. I was losing weight for the first 3 ,then I have been putting on weight for the next 3. I haven gotten any fatter but I sure got a lot thicker. I'm not happy with my bodyfat levels, so I'm gonna go on an extreme cut and see how much mass do I really have. Fingers crossed

Tomorrow will be Day 1 of my 12 week transformation. Feeling very excited and nervous at the same time. Will post up weekly weight updates here. Hopefully, at the end of the transformation, a before and after pic too. Fingers crossed

Week 1 Day 1

Weight : 113.6kg

Woke up really fresh today and rather excited.

For breakfast I had 1 and a half cup of oats and 15 egg whites.

45 minutes later, 20 minutes of cardio , power walking around my hostel area

Meal 2 : 1 and quarter cup of basmathi rice and 200g of ground beef
Meal 3 : 1 and quarter cup of basmathi rice and 200g of ground chicken
Meal 4 : 1 and quarter cup of basmathi rice and 200g of ground beef
Meal 5 : 1 and quarter cup of whole wheat pasta and 200g of ground chicken


Leg Press:
2warm-up sets of 10-12 reps
3 sets to failure in 10-12 reps

Seated Hamstring Curl:
2 warm-up sets of 15 reps
3 sets to failure in 10-12 reps

Lying Hamstring Curl:
2 warm-up sets of 10-12 reps
3 sets to failure in 10-12 reps

Leg Extension:
2 warm-up sets of 15-20 reps
2 sets to failure in 10-12 reps

Hack Squats:
2 warm-up sets of 8 - 12 reps
3 sets to failure in 6 - 15reps

Meal 6 : Post-W/O Shake

Cardio: 20 minutes

Meal 7 : 1 and quarter cup of basmati rice and 200g of grilled chicken breast

This post has been edited by razorboy: Nov 11 2011, 05:58 AM

Wait man, let me complete my transformation first. I'm posting about it because I want to be held accountable for it. So that I know if I cheat, people will know. I'll post pictures from each week when it ends. Hopefully I won't be fat by then .