Been deliberating this for a bit, and a workout log would be helpful to kick my butt into progressing rather than stagnating.

Height : 178 cm
Weight : 185 lbs
Age : Thirties

Current body status :
** Recovering from lower back injury. Almost recovered, able to do bent over rows. Deadlifts due in one month.
** Fractured ankle, recovering. Estimated recovery another 1-2 months off. No leg work sucks.


Goal : What's in the mirror and remaining athletic.

Current supps :
- Fish oil + multivits
- Protein blend (Myo/Syntha)
- Creatine mono
- BCAAs (Xtend)
- Pre-WO, White Flood (Rarely used, only when feeling sh*tty before workouts)

This post has been edited by statikinetic: Oct 23 2011, 02:00 PM

17 Oct - Shoulders and Traps


Seated shoulder press
(weight excluding bar, thin bar used so estimate around 20 lbs)

20 kg x 10
30 kg x 10
40 kg x 10 x 3


Behind the neck press
(weight excluding bar, thin bar used so estimate around 20 lbs)

30 kg x 10 x 3


DB Lateral raise

25 lbs x 10 x 3
20 lbs x 10


DB Front raise

20 lbs x 10 x 3


DB reverse flyes

20 lbs x 10 x 3


Machine Shrugs

80 kgs x 10 x 3


Out of time. Had to go.


This post has been edited by statikinetic: Oct 22 2011, 09:44 PM

19 Oct - Chest and Tris


BB Bench Press

135 lbs x 10
145 lbs x 10
155 lbs x 10
165 lbs x 10
185 lbs x 5 (Negatives with spotter)


Incline BB press

115 lbs x 10 x 3


Machine Dips

130 lbs x 10
160 lbs x 10 x 3


Cable Cross

25 kgs (Per side) x 10 x 2
20 kgs x 10 x 2
15 kgs x 10


Tricep pushdowns

40 kgs x 10
45 kgs x 10 x 3

20 Oct - Back and bis


Reverse grip shoulder width pulldowns

7 plates x 10
8 plates x 10
9 plates x 10
10 plates x 10 x 2


Wide grip pulldowns

7 plates x 10
8 plates x 10
9 plates x 10 x 2


T-bar Rows

100 lbs x 10
150 lbs x 10 x 3


Cable Rows

50 kgs x 10 x 2
55 kgs x 10 x 2
60 kgs x 10


EZ bar curls
(Excluding bar)
40 lbs x 10
50 lbs x 10 x 3


DB Hammer curls

20 lbs x 10 x 3

This post has been edited by statikinetic: Oct 22 2011, 09:49 PM

How'd you get your injuries, man? Ouch, fractured ankle. Hope you recover well.

Lower back was from the deadlift a couple of months back. It's just one of those things that happen, but luckily for me it was muscular in nature and not spinal. Ankle from footie.

It's recovery season for me.

Heh, take it easy. And nice poundages on the upper body lifts!

+1 sorry to hear about your injuries bro, get well soon!

Thanks guys.
As far as poundages are concerned, I'm only trying to keep up with you strong mofos!!



This post has been edited by statikinetic: Oct 24 2011, 10:47 PM

24 Oct - Shoulders, Traps & Abs


Seated shoulder press
(weight excluding thin barbell)
20 kg x 10
30 kg x 10
40 kg x 10
45kg x 5 x 3


Behind the neck press
(weight excluding thin barbell)
30 kg x 10
35 kg x 6 x 3


DB Lateral raise

25 lbs x 10 x 3


DB Front raise

20 lbs x 8 x 3


DB reverse flyes

20 lbs x 10 x 3


Smith Machine Shrugs
(Weights only)
180 lbs x 8 x 3


Leg raises

18 x 2

Abs cramped up at this point, funny but painful


Upright rows

25 kg x 10
30 kg x 10
25 kg x 10

26 Oct - Back & Bis

Wide grip pulldowns

8 plates x 10
9 plates x 10
10 plates x 6 x 3


Behind the neck pulldowns

7 plates x 10
8 plates x 6
7 plates x 8 x 2


One arm DB Rows

70 lbs x 8 x 3


Machine Rows

40 kg x 10
50 kg x 10
60 kg x 6 x 3


One arm cable bicep curls

10 kg x 10
15 kg x 10 x 2


Close grip hammer pulldowns

8 plates x 10
9 plates x 10
10 plates x 6 x 3


Bicep curls

25 lbs x 10
20 lbs x 10 x 2


Hypers

12 x 3

This post has been edited by statikinetic: Oct 26 2011, 05:52 PM

27 Oct - Chest and Tris

BB Bench Press

135 lbs x 10
155 lbs x 10
165 lbs x 8
175 lbs x 4
***PR****
185 lbs x 4 (3 with spotter assist)



Smith Incline press
(Weights without bar)
90 lbs x 10
110 lbs x 8 x 2
90 lbs x 10


Machine Dips

130 lbs x 10
160 lbs x 8 x 3


Cable Cross

25 kgs (Per side) x 10 x 2
20 kgs x 10 x 2


Skullcrushers

40 lbs x 10
50 lbs x 10 x 2


Tricep pushdowns

40 kgs x 10
45 kgs x 8
40 kgs x 8
35 kgs x 8


Pec Dec

35 kgs x 12 x 2


Achieved a long time goal I had as a scrawny ecto to achieve BW Bench press, 1.5 BW squat and 2 BW deadlifts.
My upper body was always the weaker half as compared to my lower body, and the BW bench press seemed the furthest away. But since injuring my ankle and lower back and forced to focus on the upper body lifts, it's quite a surprise I hit the BW Bench Press first. Yes! Did the 4 on 175 lbs and felt good enough to try to hit the 185 lbs.

Hello BW bench press club! Feels good mang.


This post has been edited by statikinetic: Oct 27 2011, 11:00 PM

Nice job on the PR!

gratz on the PR man, may many more come in the future!

Thanks bros. I shall toast tonight with the customary Le Myofusion!

31 Oct - Back, Shoulders and Bis

Only 2 workout days this week due to commitments and have to improvise. Arrived at gym horrendously late, 40 minutes to workout.

T-Bar row

100 lbs x 10
150 lbs x 10
170 lbs x 8
180 lbs x 8
***PR****
200 lbs x 6



Seated shoulder press
(Weights without bar)
30 kgs x 10
40 kgs x 10
45 kgs x 6 x 2


Behind the neck press
(Weights without bar)
30 kgs x 10
35 kgs x 6
35 kgs x 8


Spider Rows

40 lbs x 10
60 lbs x 10 x 2


Alternating DB curls

25 lbs x 10 x 3


Hypers

10
25 lbs x 10 x 2


Closing time.

1 Nov Oct - Chest and Tris


BB Bench Press

135 lbs x 10
155 lbs x 10
175 lbs x 6
185 lbs x 3
185 lbs x 8 (With spotter/assisted)


Incline BB press

95 lbs x 10
115 lbs x 10
135 lbs x 8


Machine Dips

130 lbs x 10
160 lbs x 10
170 lbs x 8
170 lbs x 8


Cable Cross

25 kgs (Per side) x 10 x 3
20 kgs x 20


Tricep pushdowns

45 kgs x 10
50 kgs x 10 x 2


Off for hollidays.


This post has been edited by statikinetic: Nov 9 2011, 10:08 PM

9 Nov - Back and Shoulders

Back from vacation today. Was a good vacation, the 'gained 3 kgs in a week' kinda good vacation.
Totally wasted when I got home, still made time for a quick trip to the gym.

T-Bar row

100 lbs x 10
150 lbs x 10
170 lbs x 10
180 lbs x 8 x 2


Seated shoulder press
(Weights without bar)
20 kgs x 10
30 kgs x 10
40 kgs x 10
45 kgs x 6 x 2


Behind the neck press
(Weights without bar)
30 kgs x 10
30 kgs x 10
30 kgs x 8


Machine Rows

50 kgs x 10 x 3



Slight headache came on near the end. Called it a day.
It's amazing how much difference not working out for a week and pigging out throughout feels in the gym. Just shows you stay strong if you keep training. In the end, you can't cheat your body.

Forgot to up the previous session.

Retracking on Monday.

14 Nov - Chest


Smith Bench Press
(Weights only)
90 lbs x 10
140 lbs x 10 x 2
160 lbs x 8
170 lbs x 6
180 lbs x 3


Smith Incline press
(Weights only)
90 lbs x 10 x 2
110 lbs x 10
120 lbs x 8


Machine Dips

130 lbs x 10
160 lbs x 10 x 2
170 lbs x 8
180 lbs x 6


Cable Cross

30 kgs (Per side) x 10
25 kgs x 12 x 3


Skullcrushers

50 lbs x 10 x 3