FitnessNut Log

[FitnessNut]

So I figure if I'm gonna hang out on the boards, I should probably go ahead and post up a record of what I'm doing. Current goal is to cut to 10% ish (currently at about 172 / 15-17%).



Exercise - Weight / Reps

Calf Raises (leg press machine) - 180 / 12....230/12....280/12
Squats (smith machine) - 165/12....165/12....165/10
Seated Calf Raises - 140/12....140/12....120/12 (my form turned to **** toward the end, adjusted weight next workout accordingly)
Lunges - BW/12....BW/12....BW/12
Leg Extensions - 90/12....90/12....100/12
Leg Curls - 50/12....70/12....70/10
Decline Situps - 6 lb medicine ball, 50 reps
Crunches - 50
Rocky situps - 50 each direction
Stagnant Side Bridge - 45 seconds each side
Bridge - 60 Seconds

[FitnessNut]

Pullups - BW/10....BW/10....BW/10
Shrugs - 90/12....110/12....140/12
Seated Rows - 140/12....140/12....140/12
Bent Over DB Rows - 35/12...35/12....35/12
Lat Pullovers (DB) - 35/12....35/12....35/12
DB Curls - 25/12....25/12....25/12

20 minutes on the treadmill

[FitnessNut]

Flat BP - 140/12....140/12....140/9
Shoulder Press - 90/10....80/10....80/8 (weight will remain the same due to lack of reps completed)
Dips - BW/12....BW/12....BW/8, 2 negatives
Upright Rows - 30/12....40/12....50/12
Cable Flys - 80/12....80/12....80/12
Front Raises - 20's/12....20's/12....15's/12
Lat Raises - 15's/9....10's/12....10's/12
Cable Tricep Extension - 60/12....80/12....90/12

Decline Situps - BW/50
Crunches - 50
Rocky Situps - 50 Each direction
Stagnant Side Bridge - 60 Seconds each side
Bridge - 60 Seconds

[FitnessNut]

Calf Raises - 90/12 warm up....280/12....280/12....280/12
Hack Squats (someone was curling in the squat rack. Go figure...) - 180/12....200/12....220/12
Seated Calf Raises - 140/12 (form was pretty bad)....120/12....120/12
Lunges - 30/12....40/12....40/12
Leg Extensions - 100/12....100/12....100/12
Leg Curls - 60/12....70/12....80/12



I'm considering doing some supersets to cut out rest time in between for a better aerobic effect. What do you guys think?

[PTAaron]

Welcome to the forum and thanks for posting up your log!

Supersets can work... I'm not a fan of them anymore but I used to do a lot of them.

[massivefreak]

I'm considering doing some supersets to cut out rest time in between for a better aerobic effect. What do you guys think?

Nice log, thanks for posting!

I'd answer that above question with another question...what do you think it will accomplish? Will it compromise your performance weight-wise and, if so, is it worth it to add a better aerobic effect to the lifting or might it be detrimental?

[FitnessNut]

Thanks for the input! The goal or hope is to add a little oomph to the fat burning aspect. Seems like a better aerobic effect would help that. As far as a compromise, i'm sure it will make a difference, I guess the only real way to know how much is to try it and see.

Today's workout:

Deadlifts: 135/12....135/12....135/12 (will increase next time)
Pullups: 12....12....10
Shrugs: 140/12....140/12....160/12 (will bump all sets to 160 next time)
Seated Rows: 160/12....160/12....160/10
Bent Over DB Rows: 40/12....40/12....40/12 (will increase next time)
DB Lat Pullovers: 40/12....40/12....40/12 (will increase next time)
DB Curls: 30/10....30/10....30/7 - 3 Forced Reps (weight will remain the same)

This was around mid day, ran this morning for PT. Bout 3 miles ish, combination of slow (9 minute mile pace, give or take) and fast (5 minute mile pace, give or take) bursts.

[FitnessNut]

Today's Workout:

Flat BP: 140/12....140/12....140/10
Shoulder Press: 90/10....90/10....90/7
Dips: BW/12....BW/12....BW/12
Upright Rows: 50/12....50/12....60/12 (will start with 60 next workout)
DB Flys: 40's/10....35's/6 - Left Shoulder started to pop and grind, not sure if this was due to poor form, weak joints, or what, but I didn't push past this.
Front Raises: 20/12....20/12 - Left Shoulder started acting up on this exercise, didn't complete sets.
Lat Raises: Skipped due to shoulder
Cable Tricep Extensions: 90/12....100/12....10/12

Also took some measurements today:

R arm: 13 1/2
R Calf: 14 3/4
Waist (at belly button): 35

[FitnessNut]

Decided to do something a little different today. Would normally be lower body day, so I grabbed a ruck sack, loaded about 40 lbs in it, and hit the pavement. Did 4.1 miles in 56 minutes. Dropped the pack, put on some running shoes, and followed that up with a 2 mile run in 14:30. Was a total time invested of just over 1:15 including time to change from boots to running shoes and such.

Pretty happy with it, will certainly do it again. Might even make it a bi weekly thing.

[RaptorMkII]

Nice workouts

If you're having shoulder issues, watch the upright rows... I'll let Aaron go into why, but they can be tough on the shoulder.

Oh, and uh... better you than me on the running :lol:

[FitnessNut]

It used to act up a little years ago, but it never really got bad enough to the point that I wouldn't push past it. I've always had issues trying to build shoulders, they're one of the points I can't seem to get going like I want. Although I'm seeing some results from them already, so maybe I'd be best off to just go lighter weight higher reps. Ok, I'm just rambling now. :insane:

[RaptorMkII]

Yeah, shoulders are a pain for me too. The only thing I've ever found that works are pressing movements (can't ever get lateral raises to progress for very long). As far as I can tell, nothing to it but to keep beating your head against the wall.

[FitnessNut]

Ok, been a while since I actually put something in here so I should probably keep up with it a little better. Here goes for tonight's workout!

Flat Dumbell Bench Press
45's / 8
50's / 8
55's / 8
55's / 8

Incline Dumbell Bench Press
45's / 8
50's / 8
50's / 8
50's / 8

Dips (Performed with feet on one bench, hands on another, and weight plate on legs)
25 / 20
35 / 20
35 / 20
35 / 20

DB Fly's
25's / 8
25's / 8
35's / 8
35's / 8

DB Tricep Extensions (behind the head DB style)
35 / 8
40 / 8
40 / 8
40 / 8

That was it for today.

[mouth]

Nice work!

[FitnessNut]

I skipped my normal lower body day today because a buddy of mine talked me into doing the Insanity workouts. Now I didn't know much about them going into it, but I figured since I'm working on my Personal Trainer Cert, it I should probably give it a shot to see what it's all about and good god. Did one of the that's about an hour long and it kicked my ass. I'm going to incorporate more of them into my normal routines from here on out!

[PTAaron]

That program looks like it could be a lot of fun. Keep us posted on how it works for you!

[FitnessNut]

Will do! I'd like to include it to supplement cardio once or twice a week. It does work other muscles, of course, but I really don't feel it anywhere but my lower body.

[JohnnyBiceps]

Insanity? I should check it out. People tell me I'm insane all the time, maybe I'm already doing it! LOL!

[RaptorMkII]

Insanity? I should check it out. People tell me I'm insane all the time, maybe I'm already doing it! LOL!

Yeah, I hate accidentally doing workouts and not knowing it.

I dread the day I wake up to a squat rack in my room (and having no clue how it got there)

[FitnessNut]

Ok, been a while since I've been in here. I'm terrible at posting up a log! Anywho, here's the last 2 days:

Shoulders:
DB Military Press:
30's / 10 (warm up set)
45's / 10
45's / 10
45's / 10

*Upright rows:
60 / 10
60 / 10
60 / 10

Lat Raises:
15's / 10
15's / 10
15's / 10

Not sure what it's called, but it's the thing where there's ropes attached to the wall and you keep them in motion. Did 3 sets of 30 seconds on those.

* Again with the upright rows? So soon? I know, I know. I kept it fairly light and was critical on form. I have a really hard time staying away from them, I seem to get more benefit from them than any other exercise I do in terms of growth. :shocked:

Lower Body:
*Leg Press:
240 / 10 (warm up set)
460 / 10
460 / 10
500 / 10

Calf Raises (on leg press machine):
410 / 10
460 / 10
460 / 10

Leg Extensions:
110 / 10
110 / 10
110 / 10

Iso Lateral Leg Curl:
70 / 10
70 / 10
70 / 10

Seated Calf Raises (because my calves are slow as **** to grow...):
100 / 10
130 / 10
130 / 10

Weighted Lunges:
70 / 10
70 / 10
70 / 10

*No squats for now, I've had issues with form in the past and I want to get my strength up a little bit before I jump back into them. Seems backwards now that I really think about it...

Overall two good workouts. I was toast after both of them. Tomorrow should be Chest/triceps. I'll keep everyone posted!

[FitnessNut]

Chest/Tri's this evening:

Hammer Strength Iso Lateral Wide Chest Press:
140 / 10
230 / 10
250 / 10
250 / 7 (fell off at the end there...)

Hammer Strength Dips:
140 / 10
160 / 10
160 / 10

HS Incline Chest Press:
110 / 10
110 / 10
110 / 9

DB Flys:
35's / 10
35's / 10
35's / 10

Overhead Tricep Extension:
40 / 10
40 / 10
40 / 10

Was a crappy workout today. I felt weak the whole time. I got a good breakdown, so I can't be too upset I guess, just didn't feel good at all.

[FitnessNut]

Back/Bi's:

Deadlift:
135 / 10 (warm up set)
205 / 10
205 / 10
205 / 10

Shrugs:
180 / 10
180 / 10
180 / 12

Pullups (Parallel Grip):
10
10
8

Lat Pullovers (Hammer Strength Machine):
140 / 10
140 / 10
140 / 10

Seated Rows:
70 / 10
60 / 10
60 / 10

Hammer Curls:
30's / 10
30's / 10
30's / 10

Back Extensions:
BW / 10
25 / 10
25 / 10

Great workout today. Most of these numbers will go up next session but I'm absolutely beat at the moment. I can honestly say this is the best workout I've had in quite some time.

[FitnessNut]

Shoulders:

DB Mil Press:
30's / 10 (warm up)
50's / 10
50's / 10
50's / 10

Upright Rows:
70 / 10
70 / 10
70 / 10

Lat Raises:
15's / 10
15's / 10
20's / 10 (form went to poo at about rep 8)

*Rear Lat Raises:
10's / 10
10's / 10
10's / 10

Ropes:
Did 3 sets of 30 seconds each on them today.

* Felt like I could go on forever so I decided to add these. I like them and plan to keep them as part of my routine.

Great workout today, I feel infinately stronger than I did my last shoulder day. I assume that's because I'm finally getting back into a set routine instead of just go when I can and do what I can. I don't feel like I'm really getting as much as I should out of shoulders till I hit the ropes, though. I'm damn near failure on my last rep of last set so logically I know better, though. Not really sure what to make of the situation...

[FitnessNut]

Lower Body:

Leg Press:
240/10
470/10
470/10
500/10

Calf Raises (leg press machine):
470/10
470/10
470/10

Leg Extensions:
110/10
120/10
120/10

Leg Curls (Iso Lateral) (Total Weight):
100/10
100/10
100/10

Seated Calf Raises:
130/10
140/10
140/10

Lunges:
70/10
70/10
70/10

[JohnnyBiceps]

Great workouts bro! Keep up the good work!

[FitnessNut]

Chest/Tri's

Gym was PACKED tonight so had to switch up some exercises a bit.

DB Flat Bench:
55's / 10 (warm up)
75's / 10
75's / 10
75's / 6

Dips (Done with body weight, not a machine):
15
15
14

Decline Bench Press:
115 / 10
115 / 10
115 / 10 Drop Set: 95 / 7

DB Flys:
35's / 10
35's / 10
35's / 8

Tricep Extensions:
40 / 10
40 / 10
40 / 8 Drop Set: 30 / 7

Was a really good workout today. I was smoked pretty quick so my numbers on the last few weren't where I was hoping they'd be but overall I'm happy with it.

[mouth]

Nice work!!

Are your declines with a barbell or with dumbbells?

[PTAaron]

Nice workout!
I used to love dips back before I got old!

[FitnessNut]

Mouth: Done with a barbell.

Aaron: Thanks! They seem to work well for me but it's only a matter of time before I hit that "old" age...

[FitnessNut]

Back/Bi's

Deadlift:
135/10
215/10
215/10
My lower back started really feeling this after this set, and not in a good way, so I cut it short and moved on.

Shrugs:
200/10
250/10
300/10

Will start at 275 next time.

Pullups:
10
10
10

Pullovers:
150/10
150/10
150/10

Form really sucked on the last set, will continue with this weight next workout

Seated Rows:
70/10
70/10
70/10

Again, form was crap on the last set and will stick with this weight next time.

Hammer Curls:
30's/10
30's/10
30's/10

Back Extensions:
25/10
25/10
25/10

Overall was a pretty good workout. Didn't feel like I was doing enough, but pretty much all of my numbers went up so I can't really discount it as a bad workout. I'm gonna drop the weight on my deadlifts and work on more form I think, although last time I didn't have issues with it. If my lower back is still not doing so hot after that, I may drop them all together (as much as I really don't want to do that)

[FitnessNut]

Yesterday did Shoulders:

DB Military Press:
30/10
55/10
55/10
55/5

Upright Row:
70/10
70/10
70/10

Lat Raises:
20/10
15/10
15/10

Rear Lat Raises:
15/10
15/10.
15/10

Ropes:
30 Seconds
30 Seconds
30 Seconds

[mouth]

Back/Bi's

Deadlift:
135/10
215/10
215/10
My lower back started really feeling this after this set, and not in a good way, so I cut it short and moved on.




That's very smart....TRUST me. ;)

[FitnessNut]

Sounds like the voice of experience there! Haha Ya, I'd rather be weak and still moving than strong for a day and not able to stand up. Just makes more sense to me.

Lower Body:

Leg Press:
320/10 (warm up)
500/10
500/10
520/10

Calf Raise (iso lateral leg press machine):
500/10
520/10
520/10

I think I'm gonna keep these here for a bit and work more on ROM than on strength gains. Seems like that's a more functional way to go about this.

Leg Extension:
120/10
120/10
120/10

Leg Curl (Iso lateral, number represent total weight):
110/10
110/10
110/10

Seated Calf Raise:
150/10
150/10
160/10

Lunges:
80/10
80/10
80/10

Could barey stand up after the last of these. So what did I do in all my genious? Hopped on the treadmill for a mile and a half. Went fine once I got moving, just took a few minutes to actually get moving.

[FitnessNut]

Chest / Tri's today:

DB Flat Bench Press:
55's/10 (Warm up)
75's/10
75's/10
75's/10

Dips:
15
15
15
Need to add some weight to this next time.

Decline Barbell BP:
125/10
135/10
135/10

DB Fly's
35's/10
35's/10
35's/10

Tricep Extension:
40/10
40/10
40/10 Drop Set 30/10 Drop to 20/10

Followed this up with 2 miles on the treadmill in 14:50. Not a great time but I'm at about 2000 feet higher alititude than I usually am (traveling for work) so I'll take it.

All in all great workout today. I felt like I could just go forever, but didn't have a spotter so I figured better to stop than to have to get picked up from under the weight. That's never a good time.

[FitnessNut]

Back / Bi's today

Skipped deadlifts altogether after the last few workouts. Last thing I want is problems, although it really makes more sense to just go light on them.

Shrugs:
180/10 (warm up)
270/10
270/10
270/10

Pullups (parallel grip):
10
10
10

Pullovers:
150/10
160/10
160/10

Seated Cable Rows:
70/10
70/10
70/10
Side note: I initially sat down to a different machine for these than I usually do and loaded 70lbs. Went to pull like I usually do and damn near fell backwards off the bench. Guess that proves the difference between a single cable and a double cable! ;)

Iso Lateral Low Row:
70/10
100/10
120/10
Added these in due to the removal of deadlifts.

Hammer Curls:
35's/10
35's/10
35's/10

Back Extensions:
35/10
35/10
35/10

2 miles on treadmill in 14:48

Here's the thing about today's workout. All my numbers went up, but I felt like I wanted to push more and more. Not because I could, but because I wanted to. I know I'm only capable of doing what I actually did today, but I'm having a hard time holding myself back from just loading massive amounts of weight on the bar. Again, I know I need to keep it where it is for the sake of good form, but it's strange. Anybody else ever run into this? Or am I slowly losing my mind over here?

[RaptorMkII]

All the freakin' time.

I know I'm working right at the ragged edge of failure and safety, but I always want to do more. Just keeps me coming back :thumb:

Nice work, by the way. Good call on the dead lifts. Hurting yourself and missing time is NEVER worth it. Just ask Aaron :tongue:

[FitnessNut]

Ya, I know a LOT of people end up injured due to stuff like that. I think next time I'm going to add them back in at a rediculously low weight and just go really light. A little pre exhaustion of the traps and a focus on form should be ok, long as I don't push it too much.

[FitnessNut]

Shoulders:

DB Military Press:
30/10 (warm up)
55's/10
55's/10
55's/8

Upright Rows:
80/10
80/10
80/10

Lat Raises:
20's/10
20's/10
15's/10

Rear Lat Raises:
15's/10
15's/10
15's/10

Rope Work:
3 Sets of 30 Seconds each.

I'm starting to see that the ropes at the end really drive the workout home. Doesn't matter how good or bad my workout is going, these destroy me every time. Great way to finish!

[FitnessNut]

Lower Body:

Leg Press:
340/10 (warm up)
520/10
520/10
520/10

Calf Raise:
520/10
520/10
520/10
Gonna drop this next time, my form sucks. I think I said that last time, too, but I actually made a note of it this time!

Leg Extensions:
130/10
130/10
130/9

Leg Curl:
110/10
110/10
110/10

Seated Calf Raise:
160/10
160/10
160/10

Box Jumps (about a 2-2 1/2 foot box):
15
15
15

Decided to do some box jumps today instead of lunges, it seems like it's more functional and still works.

I need to take a day off tomorrow. I just realized I haven't had a day off in well over a week. My body is telling me it's time and logically I know I need to. Gonna do regular PT in the morning (will be sprints tomorrow) and skip the gym tomorrow night.

[FitnessNut]

Chest Tri's

Barbell Flat Bench:
185/10
185/9
185/4

Dips:
15
15
15

Decline Barbell Bench:
145/10
145/10
145/7

DB Fly's
35's/10
35's/10
35's/10

Tricep Ext:
42.5/10
42.5/10
42.5/10

Workout today felt rough. Felt like I couldn't push the weight to save my life. Looking forward to redeeming it next week!

[FitnessNut]

So after being sick for a few days, I'm back to the gym. Looking back at my numbers and when I was working out, I was absolutely overtraining. Can't help but think that played a part in it. Anywho, I've decided to shift gears a bit. 3 days a week max, plus normal PT in the mornings because, well, the army says so. Did a circuit today with a couple friends. Went like this:

10 Box Jumps
10 Dips
10 Pullups
10 Roman Chair style leg lifts
Sprint 40 yards
10 Body Weight Squats
10 Burpees
10 Lunges
20 Situps
Sprint 40 Yards back to starting point

Did about 3 1/2 sets of this, goal was do as much as possible in 20 minutes.

[mouth]

So, you're hitting the weights 3 times a week and doing pt 5 days?

[FitnessNut]

That's the plan. Our PT doesn't really do much for me so without doing something on my own I don't really get anywhere. And in all reality, we almost never do 5 days of PT, something usually cuts it back to 4. I'll do 3 days of additional stuff at the most, probably only 2 most of the time.

[FitnessNut]

Quick workout over lunch today, did a circuit:

15 Dips
30 Decline situps (leaning toward right and left alternating when I came up)
10 Pullups
10 Hack Squats (180 lbs)

Did 4 sets of this with a minute and a half rest between sets!

[mouth]

Nice!

[PTAaron]

Quick workout over lunch today, did a circuit:

15 Dips
30 Decline situps (leaning toward right and left alternating when I came up)
10 Pullups
10 Hack Squats (180 lbs)

Did 4 sets of this with a minute and a half rest between sets!

Nice little circuit there!

[RaptorMkII]

Oooh That looks like fun!

[FitnessNut]

Thanks guys! It was something I just came up with because I had time. It's quick and it works pretty well!

[FitnessNut]

Did a similar workout as the other day tonight.

15 Dips
30 Decline situps (MUCH steeper decline than last time)
10 Pullups
10 Lunges each side, 30 lb dumbells

Only did 3 sets tonight because PT this morning was a chest / ab workout and I don't wanna completely burn out. Followed this up with a mile run.

[RaptorMkII]

Another nice workout :thumb: