Winterlong's Log

[Winter]

I've really been itching to make one of these after reading some awesome logs. Though I haven't been around the gym as long as the majority of you guys, I hope everyone can give me some tips. =)

Well, onward to my log

Yesterday SATURDAY, NOVEMBER 26: Chest

Flat Wide Grip Bench
135x12
155x10 ( I usually try go for 8, but I seem to have more of a pump today)
175x6
185x5 (Samething happened with this set like the 155 one, I usually only go for 4.)

Incline Wide Grip Bench
115x12
135x5
145x5
155x5
165x5
**Should I go up more on incline? I don't know why, but I never seem to push more weight on it than I do on bench. I'm sure I can do a bit more weight on each set.

Isolat Bench Machine
65 on each side x 12
90 on each side x 10
115 on each side x 6 ( I was hoping to pump out 8, but my muscles dropped cold )

Isolat Incline Bench Machine
45 on each side x 12
55 on each side x 10
65 on each side x 8

I didn't have much time that day & I think I have mono* so I couldn't really get dips / cable cross overs in there. I separate tris & shoulders for another day because I find that my shoulders & tris grow much faster when I do this.

Should I add the dips / cable crossovers or will this be overdoing it a bit? (I would typically do about 3 sets for each thing)???

* Long story made short: My friend, Sonny has mono & we have identical waterbottles. I filled it up before I started lifting and when I went to take a sip, my bottle was lighter, but I didn't really notice. I put it down and 2 seconds later, Sonny picks it up and drinks out of it and I ask: "shit dude... did you drink out of this before..?" *akward silence* Sonny: "****.. Imma go wash this right now"

So yeah, I woke up 2 days later(yesterday) with a sore throat & not feelin too hot.

Thanks guy. All tips & such will be much appreciated!

[pullinbig]

sweet atavar.

why so many pressing exercises for bench work? if i may ask?

[Winter]

hahaha

I usually put in some cablecross overs and stuff, but since I was sick, I decided to lay off on em for a week.

PB, what should I do to get my bunch up some more?(ie diff # of reps / set, less sets, more sets, etc)?

[pullinbig]

i have a routine posted in the dead lift sticky on page 6 of the training section. check it out for a simple PLing routine to increase strength and size. its a good starting point to get you headed in the right direction.

[Winter]

Off Day : Cardio

1hour of olyptical

Abs
Decided to put some in today

3sets of inclined situps - 35, 30, 25
2sets of slow burns
2sets of knee ups - 20 , 20
2sets of ab crunches - 20 , 15

[pullinbig]

get yo tail over to iron island and train since you live on long island. couldnt ask for a better gym and big time lifters.

[David Duke]

i love asians

[Winter]

get yo tail over to iron island and train since you live on long island. couldnt ask for a better gym and big time lifters.

I dunno where that is lol.

Where is IronIsland? I live around New Hyde Park / Albertson(Nassau) so I go to Gotham(A small gym around the neighborhood - I don't think it's a big franchise like LA). There's an LA Fitness around here, but it's a decent car drive & it's going to leave a dent in my wallet.

November 29 - Shoulders
Lateral Raise Machine: 80x12, 100x12(Decided to do a few extra ), 110x10, 120x8, 130x6
Isolat Shoulder Press(This is per arm): 70x12, 80x10, 90x8, 95x6
Upright Shoulder Press: 115x12, 135x10, 155x8 (The last two reps were killer)

Triceps
Reverse Tricep Pulldowns: 60x20, 80x20, 100x15, 110x12 ( I'm not sure how many I actually did for the first 2 sets, but I kinda zoned out after 15 and stopped when it started to burn it bit )
Reverse Benchpress: 95x12, 115x10, 135x8
Skullcrushes: 60x12, 70x10, 80x8
Tricep kickbacks: 20x15, 20x15

[Winter]

i love asians

I do too.
Then again, it's probably because I'm Asian.

[pullinbig]

http://ironislandgym.com/

looky what i found on the puter.

[David Duke]

I do too.
Then again, it's probably because I'm Asian.

sharing is caring

[Winter]

November 30 - Back

**I haven't really worked on back seriously partly because I never liked it & I don't know why. Also, whenever I did work on it, it seemed to grow a decent size, but that might just be genetics, who knows.

Widegrip Lat Pulldowns:
105x12, 120x12, 135x10, 150x8, 165x6
(Squeezed at the bottom of every rep.)

Closegrip Lat Pulldowns:
150x10, 165x8, 180x6
(Squeezed at the bottom of every rep.)

Seated Rows:
105x12, 120x10, 135x8, 150x7
(Felt a real nice burn near the end of the 135 & especially near the end of the 150s)

Bentover Rows:
The bar itselfx12(Haven't done this workout in forever), 65x12, 95x10, 115x10

Biceps

**My biceps are lagging extremely. I don't know how to fix it but to work on them more, but even when I do, they just don't to seem to get stronger. They're 16" flexed.

Barbell curls:
The bar itselfx15, 55x12, 65x10, 75x10, 85x8

Preacher Curls:
55x12, 65x10, 75x8 - I could barely put up the last two for the last set. I still felt the aftermath of the barbell curls.

Supersetted:
Superman: 50x12
Hammercurls: 25x10 - per arm
Bicep Curls w/ rope: 70x10

**I repeated the supersets for 3sets


Anyway I can get my biceps bigger? I've been doing lots of squats(legs tomorrow), deads and back, but they don't seem to grow. When I did negatives, they grew a lot, but since I felt pain in the tendon, I stopped the negatives and now my biceps don't seem to ever get sore / get bigger. Any suggestions?

[Insane_Man]

For your height and weight, 16" isnt small for arms.

[pullinbig]

http://ironislandgym.com/

[Winter]

I live about 25min away from IronIsland. I might go check it out soon, but I highly doubt I'm going to sign up because the gyms here are a lot closer & convinient.

[Winter]

December 1st - Legs

Squats
135x12
205x8
225x6
245x5(I felt really strong this set and pushed out one more)
265x3(Once again, I felt really strong and pushed another one out)

Leg Extentions
160x12
175x10
190x10
**I felt extremely pumped in all of these sets & I was able to push out a lot more reps than what I usually do.

Seated Leg Curls
145x12
160x10
175x8

Calve Raises
135x20
135x20
135x15

Lowerback

Deadlift
135x10
205x6
225x5
255x4
**I felt like I was superman or something, I pumped out those reps like they were nothing.

Abs

Slowburns - 3sets

Situps
BWx30
BWx30
BW + 10lbs x 25


**I felt extremely, extremely strong today. When squatting, I pumped out all the reps like I had nothing on my shoulders and I was just squatting air. I've never felt this much of a pump in my life. Samething with the deadlifts. I felt like I wasn't even picking anything up. My lowerback is sooo shot right now... I love it.

[tman55]

December 1st - Legs

Squats
135x12
205x8
225x6
245x5(I felt really strong this set and pushed out one more)
265x3(Once again, I felt really strong and pushed another one out)

Leg Extentions
160x12
175x10
190x10
**I felt extremely pumped in all of these sets & I was able to push out a lot more reps than what I usually do.

Seated Leg Curls
145x12
160x10
175x8

Calve Raises
135x20
135x20
135x15

Lowerback

Deadlift
135x10
205x6
225x5
255x4
**I felt like I was superman or something, I pumped out those reps like they were nothing.

Abs

Slowburns - 3sets

Situps
BWx30
BWx30
BW + 10lbs x 25


**I felt extremely, extremely strong today. When squatting, I pumped out all the reps like I had nothing on my shoulders and I was just squatting air. I've never felt this much of a pump in my life. Samething with the deadlifts. I felt like I wasn't even picking anything up. My lowerback is sooo shot right now... I love it.

good job. keep it up bro.

[pullinbig]

I live about 25min away from IronIsland. I might go check it out soon, but I highly doubt I'm going to sign up because the gyms here are a lot closer & convinient.

i drive 35-40 minutes one way. i like training with guys who can move some weight. it pushes me.

[Winter]

i drive 35-40 minutes one way. i like training with guys who can move some weight. it pushes me.

I wish I could drive - I don't have a car.

Imma try hitching a ride or somethin, but I don't know about signing up at IronIsland.

[Winter]

December 3 - Chest
Wide Flat bench press
135x12
155x10
175x7
185x4
195x2(Felt really strong on this set)

Incline Bench Press
135x12
155x10
175x5
175x5
**I couldn't lift the last two sets, I don't know why. I just felt extremely drained.

Cable Crossovers(Per arm)
30x12
40x12
50x10

Wide Dips
BWx10
BWx10
(My shoulders really started acting up and I could barely push out the last 3 for both sets)

Lockouts - I tried some, but the gym I go to doesn't have a decent enough squat rack to do this so I tried it on a Smith Machine w/ the safey holders on the bottom

185x8
195x4

I felt my chest really pumped up after my workout - Very first time this pumped.

[pullinbig]

after 14 sets for chest i guess your shoulders were hurting. =0l

[Winter]

Lol you betcha. I need to workon my dips / pullups. I can barely do 15 for either one - especially pullups, I think I can only do 8max.

[Winter]

Off days lately - Sunday 4th, Monday 5th.

Doing Back & Bis tomorrow.

[mister69]

good luck on back\bis

[Winter]

Back
Close Grip Lat Pulldowns
105x15
135x12
150x10
165x8
195x6

Wide Grip Lat Pulldowns
105x12
120x10
135x8
**I don't like doing this excercise & I don't know why.

Sitting Rows
105x12
120x12
135x10
150x8

DB Shrugs
60x12
70x12
75x12

Biceps
Peacher Curls
55x12
75x12
95x10

DB curls
25x10
30x10
35x8

Modified Bicep Curls w/ rope
60x12
70x12
90x8(I really felt the burn in the last 2-3reps)

**I had a pretty good workout today. I was teaching my friends some basic stuff(ie form, etc) because it was his first day working out. I felt pretty accomplished today.