Whey Man's Magnifico Log of Training Supremacy*~*~*~*~ - ABCbodybuilding

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  #1  
Old 11-03-2007, 03:46 PM
Whey Man Whey Man is offline
Whey Man is procrastinating.
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Default Whey Man\'s Magnifico Log of Training Supremacy*~*~*~*~

Ok, enough is enough. In my 6 years of weightlifting, I've never been able to keep a detailed training log. Why you ask? Exactly. Why have I always slacked off in this area? I'm someone who stores information in his head regarding training and nutrition, but I realize I need to actually detail my progress in writing for optimality and that I have no excuse not to. So I decided to make a journal to keep track.


Weight: 173
Body fat%: 11?
Height: 6'0
Age: 21
Goal: Lose fat, gain muscle (wow...talk about being cliche...)


I'm only tracking my training sessions in here. My nutrition is being logged with my facebook application (sounds pathetic, but it's pretty darn handy and easy).

I'm actually beginning Chad Waterbury's Maximal Muscle Recruitment plan today. I've been having some good success with explosive, compound reps lately (due to the change up of training style), and I'd like to see how far I can go with it before it's time to change up styles again. I'll also be utilizing his Perfect 10 strategy for my back and abs.


I'll list the exercises, rest periods, and all that good stuff...but I won't be listing poundages. I think I might feel too much pressure to be at a certain level of poundages
if I publicly list them, so I'm going to encrypt the number so only I can understand how much it's worth. Pretty sneaky, eh?


Whey Man out!
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  #2  
Old 11-03-2007, 04:28 PM
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Birthright1 Birthright1 is offline
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Default Re: Whey Man\'s Magnifico Log of Training Supremacy*~*~*~*~

I will break your code if it is the last thing i do, "says the evil pumpmaster, who it out to make a fool out of wheyman".
I know what you are saying though. I put in my weight and then i look back at that exercise then think that i slacked off because i did not have a 20 pound increase or i didn't lift as much as before. As long as you can keep track of it you should be all good. I will be reading. Pumpon.
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Old 11-04-2007, 03:35 AM
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Venom Venom is offline
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Default Re: Whey Man\'s Magnifico Log of Training Supremacy*~*~*~*~

Oh man, I love the title!!

I am psyched you started this. Good luck!
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Old 11-04-2007, 05:12 AM
Whey Man Whey Man is offline
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Default Re: Whey Man\'s Magnifico Log of Training Supremacy*~*~*~*~

[ QUOTE ]
I will break your code if it is the last thing i do, "says the evil pumpmaster, who it out to make a fool out of wheyman".


[/ QUOTE ]

LOL. Good luck dude. Let me know how it goes. ;-)

[ QUOTE ]
Oh man, I love the title!!

I am psyched you started this. Good luck!

[/ QUOTE ]

Thanks! Only took me 2 seconds to think of. [img]/forum/images/graemlins/tongue.gif[/img] Gotta go with that natural instinct.

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Old 11-04-2007, 05:15 AM
Whey Man Whey Man is offline
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Default Re: Whey Man\'s Magnifico Log of Training Supremacy*~*~*~*~

~~*Saturday, November 3rd, 2007*~~

Heavy Day
Total Reps Per Exercise: 15
Load: 4-6 rep max
Rest: 90 seconds between each set.

For all workouts in this plan, I'm called to lift the loads for the desired amount of repetitions prescribed...in this case, 15. The trick is that I'm supposed to terminate the set once the speed of my lifts start slowing down and then rest 90 seconds before going at it again. So sets are however long it takes for me to get to 15 total reps per exercise in this workout.

Front Squat: %$ x 6, ()% x 6, ()% x 5, %% x 4

- Note: Need to raise weight next time. Try adding 10 more pounds to each side. Went 6 reps over 15 and could've gone alot more. Didn't feel satisfied, but still got some nice work done.

Weighted Dips: %# x 6, %# x 6, %# x 5, %# x 5, %# x 4

- Note: Again I went over 15. Way over 15 in fact. So it was a crappy "heavy" workout overall...but it felt GREAT for more of a "hypertrophy" workout. Felt like I got alot accomplished with this one.

One Arm Shoulder Press (Dumbbell): ()^ x 4, ()^ x 5, ()^ x 7

- Note: I can do more weight. It wasn't until the last set that I truly started to dial in and go intense (spit flying out and everything).


Overall, solid workout. I can do better though. I was being too much of a pansy with weights today.

As far as rest, I was able to to the prescribed amount between each set. I rested 5-6 minutes between exercises though, which was possibly too much. That was only because my roommate was in there, and it was the first time we've been to the weight room at the same time. So we talked a bit. I usually rest 1-2 minutes before moving on.
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Old 11-08-2007, 02:12 AM
Whey Man Whey Man is offline
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Default Re: Whey Man\'s Magnifico Log of Training Supremacy*~*~*~*~

Back from having the flu!
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Old 11-13-2007, 02:25 AM
Whey Man Whey Man is offline
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Default Re: Whey Man\'s Magnifico Log of Training Supremacy*~*~*~*~

Well I've been pretty busy lately, so I've been having sporadic workouts as a result. Had a decent leg oriented workout a few days ago, and I had a workout that was cut short two days ago since the gym was closing ($#%@$#@$%!). On Sunday I started my Perfect 10 training for biceps and forearms. I figure even though I like the compound movements for biceps, I still want to get some direct work in there. Plus my forearms aren't very intimidating. They need to get bigger.

Last night I had a great cardio session with some intense basketball against one of the players on the college team. Tonight I hope to make it to the weightroom for day two of the P10 training along with a total body workout.
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  #8  
Old 11-14-2007, 03:22 PM
Whey Man Whey Man is offline
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Default Re: Whey Man\'s Magnifico Log of Training Supremacy*~*~*~*~

Saturday, November 10th, 2007

P10 training...Day 1: 7x3...30 seconds rest between sets

Dumbbell Curl: %$ was the weight that should’ve been the weight I used throughout. First set I went too high, second set I went too low. Still though, even at %$ my Left arm had trouble keeping up after awhile.

Behind the back barbell curls: %^s on each side of the barbell

Sunday, November 11th, 2007

Intense playground 2 on 2 basketball. No weight lifting. Got wasted by a collegiate athlete here who I swear is T-Mac. LOL. Almost won a game, but didn't quite make it. Me and my guy were at game point the second game, but let them come back for the win. Both games were a hard battle. Also played some 21. I was pissed at myself because I usually always win at that, as it's the perfect game for shooters and rebounders, which is what I do. Then as a last note, I was reminded how much my defense sucks. :P

Monday, November 12th, 2007

P10 Day 2: 3x10 (chose weight that causes failure at 12)...30 seconds rest between sets

Hammer Curls: %^ felt like a good weight throughout. Was a little too heavy for strict form though.

Close grip chinups: Bodyweight felt AMAZING. Non of that pansy half way down either. Talking about expolsive, full motion, squeeze at the top action. I was able to get the first set done with 10 straight, the 2nd set I had to do rest pauses after the 7th rep, and by the 3rd set I had to do rest pauses starting just after 3 reps.

Immediately following I played a little over 3 pretty intense hours of basketball with members from the basketball team. So no pansying around. I fear I didn't eat enough calories on this day though. 2092 was NOT enough for a day like that.
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  #9  
Old 11-14-2007, 03:34 PM
Whey Man Whey Man is offline
Whey Man is procrastinating.
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Default Re: Whey Man\'s Magnifico Log of Training Supremacy*~*~*~*~

I officially have bodybuilding ADD...I just can nevet stick to a program! It's ridiculous. P10 for biceps and forearms is going good...but I need to freak'n work on the rest of my body! I think at this point I just might go ahead and write out my own plan again. We'll see. All I know is that I need to figure it out by today and get my butt in the weightroom.
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  #10  
Old 11-16-2007, 08:31 PM
Whey Man Whey Man is offline
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Default Re: Whey Man\'s Magnifico Log of Training Supremacy*~*~*~*~

Tuesday, November 13th, 2007

Rest

Wednesday, November 14th, 2007

Started with Biceps and Forearms since I'm mainly focusing on them.

1)Barbell Curls: 5x5 - 90 seconds rest between sets
Set1: %@ x 5 reps
Set2: |# x 5 reps
Set3: %.&@ x 5 reps
Set4: %.&@ x 5 reps (rest paused one rep at the end)
Set5: %@ x 5 reps

(Note - Good load throughout...possible need less if I want to be more strict)

2) Barbell Reverse Wrist Curls: 5x5 - 90 seconds rest between sets
Set1: |! x 5 reps
Set2: |! x 5 reps
Set3: %.@! x 5 reps
Set4: %.@! x 5 reps
Set5: %.@! x 5 reps

(Note - Probably need to slightly raise weight and/or use less rest time)

3) Push Presses: 3x6-8 - Minute Rest Between Sets
Set1: %# x 8
Set2: |$ x 8
Set3: %$ x 7

(Note - Need to start out with the weight used for set 3, or possibly even more next time)

4) Arnold Dumbbell Shoulder Presses: 3x8-10 - Minute Rest Between Sets
Set1-3: %#

(Note - On 3rd set I had to start rest pausing at rep #7 to get up to 10)

5) Front Dumbbell Raises (one arm at a time): 3x8-10 - Minute Rest Between Sets
Set1: %# x 10
Set2-3: |$ x 10

(Note - Focused on pausing at the bottom, and exploding on the way up. Might need a heavier load next time.)

6) Rear Delt Machine: 3x8-10 - Minute Rest Between Sets
Set1-3: |@! x 10

(Note - Less rest or more weight next time)
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