Tzar's log

Discussion in 'Training Logs' started by Tzar, Oct 31, 2016.

  1. Tzar

    Tzar

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    Been doing some more bodybuilding sets lately, 5 days a week in the gym, barring feeling like completely deep-fried dog shit or working beyond 12 hours. It's not about motivation, it's about discipline. Just do it! Today was this:

    Chest day -

    Bench press: 5x4 @ 145 pounds.
    Cable Crossover: 2x12, 1x6 (total death on the last rep) @ 65 lbs.
    Dumbbell bench press: 5x10 @ 35 pounds.
    Bench press: 3 sets to failure @ 90 pounds (13, 8, 5)

    My diet is still off by virtue of spending most of my time running around trying to locate radio signals in a sewer line, but my appetite overall is staying up. Going a little heavy on the dairy, lots of whole milk and cheeses, trying to carb up pretty heavy too. A lot of times at work, we'll stop at this place called Zoup (look for a review in the fast food thread) where i'll get some lobster bisque or clam chowder in a bread bowl. Dinner is totally random, sometimes it'll be a steak or a baconator, or a box of shells'n'cheese. Breakfast is my weak spot, i'm not used to eating much in the mornings so my breakfast is still light, today it was two slices of leftover pizza and a cheese stick. Usually it's Tim Horton's, i'll get a bacon egg and cheese bagel and a blueberry muffin.
     
  2. Son of Odin

    Son of Odin

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    Gas station breakfast pizza and whole milk was always my go to fat body breakfast. You could try that. If you still live in KC go to quick trip or quick shop.
     
  3. Tzar

    Tzar

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    I never did end up going to Kansas, I was instead supposed to go to Chattanooga and that fell through too. I'm staying in Columbus, but i'm on a fast track to a promotion and pay raise. With the promotion comes more time in the truck, meaning more time to eat.
     
  4. Tzar

    Tzar

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    Back -

    Pullups:
    5x10.
    Low rows: 3x10 @ 100 lbs.
    Lat pulldowns: 5x8 @ 120 lbs.
    Good morning: 3x12 @ 25 lbs.
    Crunches: 3x20.

    Breakfast was a steak AM crunchwrap and a 4 pack of cinnabon delights from Taco Bell, lunch was a bread bowl of lobster bisque from Zoup, dinner is currently two smoked beer and cheddar brats and a bag of fritos, washed down with whole milk, to be followed with marshmallow chocolate ice cream.
     
  5. Tzar

    Tzar

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    I have worked out the past two days, just haven't had time to update the log, so here's Thursday:

    Shoulders -

    Behind the next shoulder press:
    3x6 @ 95 lbs.
    Lateral raises: 5x10 @ 15 lbs.
    Rear delt flyes: 4x8 @ 40 lbs.
    Overhead press: 5x8 @ 70 lbs.

    Food: Not enough.

    And Friday:

    Arms -

    Dips: 3x20.
    Chin-ups: 1x10, 2x5 dead hangs.
    Narrow grip bench press: 4x6 @ 115 lbs, 2x6 @ 95 lbs.
    Bicep dumbbell curls: 3x6 @ 35 lbs.
    Tricep extensions: 3x10 @ 85 lbs, 1x10 @ 70 lbs.
    Bicep barbell curl: 2x8, 1x6 @ 50 lbs (full range of motion, thigh to shoulder).

    Food: not enough.
     
  6. Tzar

    Tzar

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    As a side note, i've cut out well over 80% of my old sugar intake; I used to have two energy drinks and a bottle/two cans of soda per day, sometimes more, and to rehydrate i'd drink a Powerade or two. In the past few weeks, i've switched over to drinking Monster Rehab (5 grams of sugar in the whole fucking can, two of those is less than a can of soda), water, and whole milk. I may actually have dropped a few pounds lately just by telling the sugar to go fuck itself, but I look a lot leaner and I feel way better overall. My calorie count is still a bit lower than i'd like but i'm still seeing progress in my muscular development so I won't complain a whole shitload here. I'm still eating a lot of carbs, decent protein and fats every day. The killer is that my whole family works third shift and usually aren't up until noon or later, while the latest I can typically sleep in is 7:30 am. This makes it a seriously difficult to do any good cooking in the morning without waking them up directly or setting the dogs off (they bark like maniacs at every noise), otherwise i'd be having some crazy milkshakes for breakfast and after the gym. I can still do the after the gym shake, i've just got to go and actually buy the protein powder and oats this weekend.
     
    Last edited: Nov 5, 2016
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  7. Tzar

    Tzar

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    Blasted the hell out of my chesticles today.

    Incline bench press: 5x4 @ 150 lbs.
    Bench press: 6x6 @ 130 lbs.
    Dips: 3x10
    Cable crossovers: 3x6 @ 50 lbs.

    Food: Definitely not enough today, but I got everything I need for a shake; oats, protein powder, eggs, and a little fruit. At least I can blast myself with carbs and protein after the gym but before my shower and real food.
     
  8. Momentum

    Momentum

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    Is your incline press almost as strong as your flat bench, or were you just tired?
     
  9. Tzar

    Tzar

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    My goal today was 5x4 on the bench at 150, but the regular benches were all taken up by bro trios, so I had to open on the incline. A regular bench opened up as I was finishing so I hopped on it for good measure, and yes I was too worn to do a flat bench at 150, doing 130 was a struggle.
     
  10. Tzar

    Tzar

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    Back -

    Good mornings:
    1x10 bodyweight to warm the lower back up.
    Pullups: 1x10, 2x5 dead hang.
    Low row: 3x8 @ 120 lbs.
    Lat pulldowns: 1x4 @ 140 lbs, 3x4 @ 120 lbs.
    Deadlifts: 3x3 @ 155 lbs.
    Pullups: 1x5, 1x3, 1x2 dead hang.
    Crunches: 3x10.

    Took forever for a station to open up where I could deadlift, I had wanted to open with that. Oh well, i'm tracking measurable progress on my other lifts.
     
  11. Tzar

    Tzar

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    Shoulders -

    Overhead press:
    1x5 @ 90 lbs, 1x5 @ 115 lbs, 1x3 @ 125 lbs, 2x failed attempts @ 135 lbs, 1x3, 2x4 @ 125 lbs, 1x5 @ 115 lbs, 1x6 @ 105 lbs.
    Rear delt flyes: 4x10 @ 60 lbs.
    Behind the neck shoulder press: 1x5 @ 50 lbs, 2x5@ 70 lbs.
     
  12. Tzar

    Tzar

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    Gym was dead today, it was great, I spent like 2.5 hours working out and then went and got a massage.

    Legs -
    Squats:
    1x5 @ 95 lbs, 1x5 @ 145 lbs, 3x5 @ 195 lbs.
    Barbell lunges: 1x5 @ 45 lbs, 1x5 @ 95 lbs.

    At that point, my legs were dead as fuck, so I switched it up.

    Arms -
    Dips:
    4x20.
    Narrow grip bench press: 7x4 @ 135 lbs.
    Chinups: 1x10, 4x5 dead hangs.
    Skull crushers: 1x10 @ 50 lbs, 1x7, 1x6 @ 70 lbs.
    Barbell curls: 4x5 @ 70 lbs.
     
  13. Tzar

    Tzar

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    Chest -

    Bench press:
    2x4, 2x3, 1x1 @ 155 lbs, 2x3, 1x1 @ 145 lbs, 1x5, 1x2 @ 135 lbs.
    Pushups - 3x20.

    At this point the gym was absolutely packed and I was feeling thoroughly worn out, ended up calling it a day there.
     
  14. Tzar

    Tzar

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    Decided to say fuck it and go for some max weight on shoulders and arms. Looked like this today:

    Overhead press: 1x4 @ 95 lbs, 1x3 @ 115 lbs, 4x1 @ 135 lbs.
    Barbell curl: 4x2 @ 90 lbs.
    Dumbbell shoulder press: 3x10 @ 25 lbs.
    Dumbbell curl: 1x8, 1x6 @ 30 lbs, 1x8 @ 25 lbs (couldn't even start another set), 1x6 @ 20 lbs.
    Close grip bench press to failure: 1x10, 2x5 @ 95 lbs (forearms were giving out before arms/pecs).
    Dips: 1x20, 1x16 (again, forearms).
     
  15. Tzar

    Tzar

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    Decided to try out a BJJ school. They had me participating at full intensity from the get-go; got the shit choked out of me and chipped a tooth. It was fucking awesome. So sore...
     
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  16. Tzar

    Tzar

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    After a little too much time off due to work ramping up right before the holidays, I got back in the gym today. Mixing things up now that i'm taking BJJ, keeping the weight lighter and going for more sets and reps while I adjust to the insanity of martial arts.

    Overhead press: 6x3 @ 95 lbs.
    Bench press: 6x5 @ 135.
    Pullups: 2x10 deadhangs.
    Cable torso twists: 2x10 per side @ 25 lbs.
     
  17. Tzar

    Tzar

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    BJJ last night. My conditioning is pure shit, I'm out of gas half way through the class and I nearly puked last night. Gonna have to make at least some light cardio a priority now.
     
  18. Tzar

    Tzar

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    Wednesday - BJJ, 1.5 hours.

    Today -
    15 minutes of cardio (that it was so difficult is frustrating).
    Incline bench press - 2x10, 1x6 @ 95 lbs.
    Pullups - 3x10.
    Pec dec - 1x10 @ 55, 1x10 @ 70, 1x10 @ 85.
    Torso twists - 3x10 per side at 25 lbs.
    Good mornings - 2x10 @ 10 lbs.
    Dips - 2x10.

    Drove home, did 10 minutes of stretching.

    Really tightening up the timing on my rests too, trying to keep my heart rate up while i'm working out so my conditioning will improve. Trying to make the most of what i've got, and it ain't easy now that i've seen first hand how much my lungs and heart are holding me back. Gonna have to teach those motherfuckers a lesson.
     
  19. Tzar

    Tzar

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    Now that I have good range of motion in my wrist and no soreness, I'm back to working out. Trying to get myself up to at least 200 push-ups a day consistently, with a similar amount of squats and planks/sit-ups as well, before I get back into the gym to get to back to pushing iron. My grip is getting better, and with me going back to warehouse work, I'll be on a set schedule, which will mean I can condition myself to eat more because I'll have set time periods every day where I can eat - right now, my schedule is so messed up and inconsistent that sometimes I only eat two actual, full meals a day. It's all slow going right now; I can only do 3x20 and 2x10 push-ups right now, but I'm working on it. I'm also just getting out in the fresh air and sun and doing little 20-40 minute walks, and that has helped my disposition immensely.
     
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  20. Tzar

    Tzar

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    Food today -

    3 scrambled eggs, 273 calories. 2 slices cinnamon bread, 240 calories. Smoked salmon, 132 calories. 2 packets pop-tarts, 840 calories. Stouffer's fried chicken, 350 calories. Michelina's cheeseburger mac, 290 calories. Half gallon of milk, 1150 calories. Ice cream, 260 calories.

    Total calories, 3553.

    Still just doing my calisthenics right now, i'll be getting into the gym proper this Thursday.
     
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