Chuckles Training Journal - Page 2

chuckles_345 · #11 07-11-2010, 04:11 PM

Quote:

Originally Posted by will-work4andro

that man knows more about training than anybody else i have ever met

Yea I usually learn something from him everytime I lift with him.

Quote:

Originally Posted by Ben2285

Pete! Just saw you joined my man... Welcome!

Thanks! Now I just need to catch you strength-wise. Your journal is impressive. Good luck at the upcoming meet. You better get some vids.

Quote:

Originally Posted by Commander

Welcome to ABC, I'll be following along.

Thanks!

Quote:

Originally Posted by will-work4andro

the army is growing

That it is.

Chuckles

chuckles_345 · #12 07-11-2010, 04:12 PM

7-9 Friday: Shoulders/Arms

Diet: 203.5gP, 519gC, 81gF, 3620cal
Water: 1.5 gallons
Sleep: 7hrs

Workout: Shoulders/Arms

DB Military:
1. 75x9 (1 rep shy of PR and pissed about this because it felt very heavy)
2. 70x8

Seated Side Raise:
1. 35x12 (Tied PR)
2. 35x10
3. 35x8

Rear Delts on Pec Deck:
1. 130x12
2. 130x12

DB Shrugs:
1. 130x12 (Tied PR)
2. 130x12 (Tied PR)
3. 130x12 (Tied PR)

BB Curl:
1. 95x10
2. 95x10
3. 95x9
4. 95x8

Seated DB Curl:
1. 35x10
2. 35x10
3. 35x10

1 Arm DB Preacher Curl:
1. 22.5x15
2. 25x12
3. 25x10

PJR Pullover:
1. 80x12
2. 80x12
3. 80x12
4. 80x12

Cable Pressdown:
1. 180x10
2. 180x10
3. 180x10

Overhead Rope Extension:
1. 105x15
2. 105x12
3. 105x12

Workout Time: 75min

Started off tierd and slow, but by the end my arms felt like they were going to explode.

7-10 Saturday: Legs

Diet: 209.5gP, 514.5gC, 79.5gF, 3610cal
Water: 1.5 gallons
Sleep: 7 1/2hrs

Workout: Legs

Powerlift Squat Machine:
1. 10 plates per side x10
2. 11 plates per side x10
3. 12 plates per side x10 (Tied PR)
4. 13 plates per side x10 (PR)
5. 10 plates per side x12

Hammer Strength Seated Unilateral Leg Press:
1. 5 plates per side x10 (PR since 1st time used)
2. same
3. 4 plates per side x12 (PR since 1st time used)

Leg Extension:
1. 150x12
2. 150x10
3. 150x10
4. 110x15

Hammer Strength 1 Legged Ham Curl:
1. 100x10
2. 100x10
3. 100x8
4. 80x10

Seated Calf Raise:
1. 140x10
2. 140x10
3. 140x8
4. 90x15

Standing Calf Raise:
1. 300x10
2. 325x10
3. 325x10
4. 250x12

Tibialis Raise:
1. 70x15
2. 70x12
3. 70x10
4. 50x10

Workout Time: 95min

Great leg workout with Gabe. We were both beat by the end of this thing. Sunday will be some much needed recovery, then next week will be upper mon, lower tues, cardio wed, upper thurs, lower fri, and then off and out of town sat and sun.

Chuckles

Ben2285 · #13 07-11-2010, 04:50 PM

Quote:

Originally Posted by will-work4andro

the army is growing

I know, it is awesome... I need to buy an abc shirt for my meet to represent and spread the word further

Quote:

Originally Posted by chuckles_345

Yea I usually learn something from him everytime I lift with him.

Thanks! Now I just need to catch you strength-wise. Your journal is impressive. Good luck at the upcoming meet. You better get some vids.

Thanks!

That it is.

Chuckles

Thanks buddy. I will, don't you worry

chuckles_345 · #14 07-14-2010, 09:47 PM

7-11 Sunday: Off Day

Diet: 213.5gP, 452gC, 90.5gF, 3475cal
Water: 1.5 gallons
Sleep: 10hrs

7-12 Monday: Upper

Diet: 203.5gP, 533gC, 89.5gF, 3750cal
Water: 1.5 gallons
Sleep: 8 1/2hrs

Workout: Upper

DB Bench:
1. 90x5
2. 90x5
3. 90x5

Cable Crossovers:
1. 80x12
2. 80x10

Weighted Chins:
1. 25x5
2. 25x5
3. 25x5

T Bar Rows:
1. 5 plates x8
2. 5 plates x8
3. 5 plates x6

DB Row:
1. 100x12 (Tied PR)
2. 100x12 (Tied PR)

Pulldown Machine:
1. stack x10
2. stack x8

Incline Shoulder Press Machine:
1. 225x8
2. 240x8
3. 255x8 (PR)

Seated Side Raise:
1. 35x12 (Tied PR)
2. 35x10

Barbell Curl:
1. 115x6
2. 115x5
3. 95x10

Curl Machine:
1. 80x10
2. 80x8

Skull Crushers:
1. 125x7
2. 125x6
3. 115x7

V Bar Pressdown:
1. stack x7
2. 170x10

Workout Time: 85min

7-13 Tuesday: Lower

Diet: 201.5gP, 519gC, 79.5gF, 3600cal
Water: 1.5 gallons
Sleep: 8 1/2hrs

Workout: Lower

Squats:
1. 285x3
2. 285x3
3. 285x3
4. 285x3
5. 285x3

Leg Extensions:
1. 225x8
2. 240x8
3. 255x8 (PR)
4. 255x8 (PR)
5. 255x7

SLD:
1. 275x5
2. 275x5
3. 275x5

1 Legged Kneeling Ham Curl:
1. 80x8 (Tied PR)
2. 80x8 (Tied PR)
3. 60x10

Standing Calf Raise:
1. 240x8
2. 240x8
3. 255x8
4. 255x7
5. 255x6

Seated Calf Raise:
1. 3 plates x8
2. 3 plates x8
3. 3 plates x8
4. 3 plates x6
5. 3 plates x6

Workout Time: 70 min

Chuckles

chuckles_345 · #15 07-21-2010, 08:15 PM

7-14 Wednesday: Cardio

Diet: 200.5gP, 476gC, 85.5gf, 3475cal
Water: 1.5 gallons
Sleep: 7 1/2hrs
Cardio: Stairmill Sprints: 20min

7-15 Thursday: Upper

Diet: 201.5gP, 526gC, 83.5gF, 3660cal
Water: 1.5 gallons
Sleep: 7hrs

Workout: Upper

Incline DB Bench:
1. 100x10 (Tied PR)
2. 100x8
3. 100x6

Pec Deck:
1. stack x10
2. stack x10

Chest Supported DB row:
1. 85x10
2. 85x10
3. 85x10
4. 85x10

Bodymasters Hammer Pulldown:
1. 2 plates +25 per side x12
2. 2 plates +35 per side x12 (PR)
3. 2 plates +35 per side x11
4. 2 plates +35 per side x10

Lying Rope Pulldown:
1. stack x15 (Tied PR)
2. stack x15 (Tied PR)
3. stack x15 (Tied PR)
4. stack x15 (Tied PR)

Cable Crossover Pulldown:
1. 100x15
2. 100x12
3. 100x10

Seated Side Raise:
1. 35x12 (Tied PR)
2. 35x10
3. 35x8

DB Shrug:
1. 130x12 (Tied PR)
2. 130x12 (Tied PR)

DB Curl:
1. 35x12
2. 35x12
3. 35x10

Machine Curl:
1. 80x12
2. 80x10

Cable Pressdowns:
1. 180x12 (PR)
2. 180x12 (PR)
3. 180x10

Overhead Rope Extension:
1. 120x12
2. 120x12

Workout Time: 90min

7-16 Friday: Legs

Squats:
1. 275x8
2. 275x8
3. 275x8
4. 275x8
5. 275x8
6. 275x8
7. 275x8
8. 275x8 (PR for 8 sets of 8!!!! and I was done for at this point)

Leg Extensions:
1. 210x10
2. 210x8
3. 180x10

Occluded 1 Legged Extensions:
1. 60x15
2. 60x10
3. 60x8
4. 60x7

Seated Ham Curl:
1. 255x10
2. 255x10
3. 255x10
4. 255x10

1 Legged Kneeling Ham Curl:
1. 50x12
2. 50x10
3. 50x8
4. 40x10

Donkey Calf Raise:
1. 180x12
2. 180x12
3. 180x12
4. 180x10
5. 180x10
6. 180x10

Seated Calf Raise:
1. 2 plates +25 x12
2. same
3. same
4. 2 plates +25 x10
5. same
6. same

Workout time: 100min

7-17 Saturday and 7-18 Sunday: Off Days

7-19 Monday: Upper

Diet: 200gP, 524.5gC, 88gF, 3690cal
Water: 1.5 gallons
Sleep: 8 1/2hrs

Workout: Upper

DB Bench:
1. 100x5
2. 100x5
3. 100x5

Pec Deck:
1. stack x15 (PR)
2. stack x12

Weighted Chins:
1. 35x5
2. 35x5
3. 35x5

T Bar Rows:
1. 5 plates x8
2. 5 plates x8
3. 5 plates x6

DB Row:
1. 110x10 (PR)
2. 110x8

Bodymasters Hammer Pulldown:
1. 3 plates per side x10 (Tied PR)
2. 3 plates per side x10 (Tied PR)

Incline Military Press Machine:
1. 255x8 (Tied PR)
2. 255x6
3. 255x6

Side Raise Machine:
1. 100x12
2. 100x10

Cable Pressdowns:
1. stack x8 (Tied PR)
2. stack x6

Dip Machine:
1. 255x10
2. 255x10
3. 255x10

Seated DB Curl:
1. 45x10
2. 45x8

Curl Machine:
1. 100x10 (Tied PR)
2. 100x7

1 Arm DB Preacher Curl:
1. 25x10

Workout Time: 85min

7-20 Tuesday: Lower

Diet: 197gP, 519.5gC, 88gF, 3660cal
Water: 1.5 gallons
Sleep: 8 1/2hrs

Workout: Lower

Squats:
1. 305x3
2. 305x3
3. 305x3
4. 305x3
5. 305x3

Leg Extensions:
1. 255x8
2. 255x8
3. 270x8 (PR)
4. 270x7
5. 270x6

SLD:
1. 295x5
2. 295x5
3. 295x5

Seated Ham Curl:
1. stack x8 (PR)
2. stack x8 (PR)
3. stack x8 (PR)

Mini Hack Squat Calf Raise:
1. 4 plates per side x8
2. 4 plates +25 per side x8
3. 5 plates per side x8 (PR)
4. 5 plates per side x8 (PR)
5. 5 plates per side x7

Seated Calf Raise:
1. 3 plates +25 x7 (PR)
2. 3 plates +25x6
3. 3 plates x8
4. 3 plates x8
5. 3 plates x7

Workout Time: 70min

Chuckles

chuckles_345 · #16 07-23-2010, 08:15 PM

7-21 Wednesday: Cardio

Diet: 208.5gP, 473.5gC, 83gF, 3475cal
Water: 1.5 gallons
Sleep: 8 1/2hrs
Cardio: Eliptical Sprints: 20min

7-22 Thursday: Back/Chest

Diet: 203.5gP, 531gC, 86gF, 3710cal
Water: 1.5 gallons
Sleep: 7hrs

Workout: Back/Chest

Incline DB Bench:
1. 105x9 (PR, but 9th rep wasn't pretty)
2. 100x9 (1 rep shy of tying pr even after 1st set)
3. 100x7

Bodymasters Hammer Bench:
1. 2 plates per side x10
2. 2 plates per side x10
3. 2 plates per side x10 (Tied PR for 3 sets of 10)

Pec Deck:
1. 180x12
2. 150x15

Lat Pulldown:
1. 230x10 (PR)
2. 230x10 (PR)
3. 230x8
4. 200x10
5. 200x8

Neutral Grip Pulldown:
1. 200x10
2. 200x8
3. 160x12

DB Rows:
1. 100x8
2. 100x8

Cable Row:
1. 150x12
2. 150x12
3. 150x12
4. 150x10

Bodymasters Hammer Pulldown:
1. 2 plates +25 per side x10
2. 2 plates +25 per side x8
3. 2 plates per side x12
4. 2 plates per side x10

Lying Rope Pulldown:
1. stack x15 (Tied PR)
2. stack x15 (Tied PR)
3. stack x15 (Tied PR)
4. stack x15 (Tied PR)

Cable Crossover Pulldown:
1. 100x15
2. 100x12
3. 100x10

Workout Time: 85min

Chuckles

chuckles_345 · #17 07-27-2010, 06:57 PM

7-23 Friday: Shoulers/Arms

Diet: 200.5gP, 529gC, 82.5gF, 3660cal
Water: 1.5 gallons
Sleep: 8 1/2hrs

Workout: Shoulders/Arms

Bodymasters Military Press:
1. 2 plates +25 per side x10 (PR)
2. same
3. 2 plates +25 per side x9

1 Arm Side Raise:
1. 45x10
2. 40x12

Side Raise Machine:
1. 100x12
2. 100x12
3. 100x12

Rear Delts on Pec Deck:
1. 150x10
2. 120x12

DB Shrugs:
1. 140x12 (PR)
2. 140x10

Preacher Curl:
1. 75x12
2. 75x12
3. 75x12
4. 75x12

Curl Machine:
1. 80x10
2. 80x10
3. 80x8

DB Preacher Curl:
1. 25x15
2. 25x10
3. 20x12

Cable Pressdown:
1. stack x10 (PR)
2. stack x8
3. 170x12

DB Skull Crushers:
1. 40x8
2. 35x10
3. 30x11

Overhead Rope Extension:
1. 120x12
2. 120x12

Dip Machine:
1. 210x15
2. 210x15

Workout Time: 80min

7-24 Saturday: Legs w/ Gabe Wilson

Diet: 202.5gP, 525.5gc, 84.5gF, 3675cal
Water: 1.5 gallons
Sleep: 8hrs

Workout: Legs

V Squat:
1. 5 plates +10 per side x10
2. 5 plates per side x10
3. 5 plates per side x10 (PR for 3x10)
4. 4 plates +25 per side x10 drop to 3 plates per side x8

Power Lift Belt Squat:
1. 25x10
2. 35x8
3. 35x6

Hammer Strength 1 Legged Extension:
1. 70x12
2. 70x12
3. 70x10
4. 70x8
5. 50x15

Glute Ham Raise (on really wierd machine that made them easy):
1. 45x8
2. 45x8

Hammer Strength 1 Legged Curl:
1. 60x15
2. 70x12
3. 70x12
4. 70x10
5. 60x12

Mini Hack Squat Calf Raise (more difficult than the one at golds):
1. 3 plates per side x12
2. 3 plates +25 per side x10
3. 3 plates per side x10
4. 3 plates per side x8
5. 2 plates per side x12

Standing Calf Raise:
1. 300x12
2. 300x10
3. 275x10
4. 250x10

Tibialis Machine:
1. 50x15
2. 50x15
3. 60x10
4. 60x10

Workout Time: 95min

7-25 Sunday: Off Day

Diet: 198gP, 438gC, 79.5gF, 3260cal
Water: 1.5 gallons
Sleep: 9hrs

7-26 Monday: Upper

Diet: 201gP, 514.5gC, 88gF, 3655cal
Water: 1.5 gallons
Sleep: 8 1/2hrs

Workout: Upper

DB Bench:
1. 105x5
2. 105x5
3. 105x5

Pec Deck:
1. stack x15 (Tied PR)
2. stack x12

Weighted Chins:
1. 45x5
2. 45x5
3. 45x5

Cable Row:
1. 200x8
2. 220x6 (PR)
3. 220x6 (PR)

Bodymasters Hammer Pulldown:
1. 3 plates x8
2. 3 plates x8
3. 3 plates x8

Bodymasters Hammer Row:
1. 3 plates x8 (Tied PR)
2. 3 plates x8 (Tied PR)
3. 3 plates x8 (Tied PR)

Seated Side Raise:
1. 37.5x10
2. 37x5x10

Side Raise Machine:
1. 120x10 (Tied PR)
2. 120x10 (Tied PR)

Rear Delts on Pec Deck:
1. 150x8
2. 120x10

Preacher Curls:
1. 95x8
2. 95x8
3. 95x8

Curl Machine:
1. 100x8
2. 80x9
3. 80x7

Skull Crushers:
1. 115x8
2. 115x8
3. 115x8

Heavy Stack Cable Pressdown:
1. 100x8
2. 100x8
3. 100x6

Workout Time: 95min

Chuckles

Venom · #18 07-28-2010, 02:59 AM

Just noticed this journal! Gonna have to be a mainstay in my reading here!

chuckles_345 · #19 07-28-2010, 06:49 PM

Quote:

Originally Posted by Venom

Just noticed this journal! Gonna have to be a mainstay in my reading here!

Thanks for following along Gabe.

Chuckles

chuckles_345 · #20 07-30-2010, 01:18 PM

7-28 Wednesday: Back/Chest

Diet: 205.5gP, 515gC, 84.5gF, 3645cal
Water: 1.5 gallons
Sleep: 8 hrs

Workout: Back/Chest

Incline DB Bench:
1. 100x11 (PR)
2. 100x8
3. 90x10
4. 80x12

Pec Deck:
1. stack x12
2. stack x10
3. 180x12
4. 150x15

Pull Ups:
1. 45x10 (Tied PR)
2. 45x7
3. 25x9
4. bw x10

Chest Supported DB Row:
1. 70x12
2. 70x12
3. 70x10
4. 70x10

Cable Row:
1. 180x10
2. 180x10
3. 160x12
4. 160x12

Reverse Grip Machine Pulldown:
1. 210x10
2. 210x10
3. 210x10
4. 210x10

Lying Cable Pulldown:
1. stack x15
2. stack x15
3. stack x15
4. stack x15

Workout Time: 80min

7-29 Thursday: Shoulders/Arms

Diet: 193.5gP, 528gC, 86.5gF, 3665cal
Water: 1.5 gallons
Sleep: 7 1/2hrs

Workout: Shoulders/Arms

DB Military:
1. 80x5 (1 rep shy of PR)
2. 80x4 (Just didn't have it on these today)

Side Raise Machine:
1. stack x8 (PR)
2. stack x7
3. stack x7
4. stack x6
5. stack x6

Lying Rear Raise:
1. 35x8 (PR)
2. 35x8 (PR)
3. 35x6

Shrug Machine:
1. 4 plates per side x8 (PR)
2. 4 plates per side x8 (PR)

Cambered Bar Curl:
1. 100x10
2. 100x10
3. 100x10 (Volume PR)
4. 100x8

Spider Curls:
1. 65x12
2. 65x12
3. 65x12

1 Arm DB Preacher Curls:
1. 25x15
2. 25x12
3. 20x15

Skull Crushers:
1. 115x10
2. 115x10
3. 115x8
4. 115x7

Cable Pressdowns:
1. 180x10
2. 160x12
3. 160x10

Overhead Rope Extensions:
1. 100x15
2. 100x15
3. 100x12

Workout Time: 80min

Legs Friday and then 2 off days straight sat and sun before the heavy days start getting pretty heavy next week. I'll be going for 110 for 3 sets of 5 db bench, 55lbs for 3 sets of 5 weighted chins, 345 for 5 sets of 3 squats and 335 for 3 sets of 5 rdl next week mon and tues.

Chuckles