MEMBER LOGIN

Results 1 to 11 of 11
  1. #1
    Coming Up The Ranks Ect0m0rph's Avatar
    • Join Date
      Jan 2007
    • Posts
      62
    • Years Exp
      1-2 Years
    • Goal
      More Strength
    • Gender
      Male
    • Location
      Chicopee, MA
    • Reputation
      12
    • Rep Power
      13

    Default Jeff's (aka Ect0morph) Workout Log

    1-21-07
    Currently I am training on some Strongman exercises. I plan to be doing this for quite sometime because I really want to increase my strength. The best way to describe me is Mighty Mouse because I try sooo hard on everything I do.

    Current weight: 164.8lbs
    Height:6'0"
    Body fat%: 15.8%
    BMI: 22.4
    Fat Mass: 26.0lbs
    FFM: 138.8lbs
    TBW:101.6lbs

    My workout schedule looks like this:

    Monday
    -Barbell clean and press, clean each rep 5-8 sets of 3 reps, Progressive
    -One arm dumbbell rows 2-3 sets of 8 reps, same weight
    -Barbell biceps curls 2-3 sets of 8 reps, same weight
    -Wrist roller, both ways same weight 2-3 sets, same weight
    -Jump rope

    Tuesday
    -Squats 2-3 sets of 15 reps, Progressive, heavy
    -Stifflegged 2-3 sets of 8 reps Progressive,
    -Hanging leg lifts 3-5 sets to failure
    -Calf raise 3-5 sets no rest to failure

    Wednesday
    -Barbell power clean and press, clean each reps 5-8 sets of 3 reps
    -Bench press, 2-3 sets of 8 reps
    -Pull or chin ups and dips, no weight, 3-5 sets of 5-15 reps each
    -Jump rope

    Thursday
    -Conventional deadlifts 3-5 sets of 5 reps, Progressive
    -Squats 2-3 sets of 15 reps with body lbs or < body lbs, take deep breaths on each rep (light lifting)
    -Decline crunch 3-5 sets of 12 with weight, same weight, no rest
    -Hanging holds on pull-up bar for time, for 2-3 holds, get over 70 sec for three holds before you add weight

    This is what it looks like for now. I will try to post everday on my progress.
    Last edited by Ect0m0rph; 01-25-2007 at 02:31 PM.
    Yours in Strength
    Body of a mouse, heart of a lion!!

  2. #2
    Coming Up The Ranks Ect0m0rph's Avatar
    • Join Date
      Jan 2007
    • Posts
      62
    • Years Exp
      1-2 Years
    • Goal
      More Strength
    • Gender
      Male
    • Location
      Chicopee, MA
    • Reputation
      12
    • Rep Power
      13

    Default Day 1

    1-22-07
    Week 1

    I did my new workout this morning (9am-10am):

    Monday

    -Barbell clean and press, clean each rep 5-8 sets, 3 reps, progressive
    95lbs-3 reps
    100lbs-3 reps
    105lbs-3 reps
    110lbs-3 reps
    115lbs-3 reps
    120lbs-3 reps
    125lbs-3 reps (I had to hitch for the last rep)

    -1 arm dumbbell rows, 2-3 sets, 8 reps, same weight
    45lbs-8 reps
    55lbs-8 reps
    55lbs-8 reps

    -Barbell bicep curls, 2-3 sets, 8 reps, same weight
    65lbs-8 reps
    65lbs-8 reps
    65lbs-8 reps

    -Wrist rollers, both ways, 2-3 sets, same weight
    5lbs
    5lbs
    5lbs

    -Jump rope, 15 mins

    I felt exhausted when I was done with this workout. Iím used to doing different muscle groups each day, not mixing muscle groups like this on one day. I feel like this new routine is more of a whole body workout and itís good to mix up my routine every now and again.
    Last edited by Ect0m0rph; 02-05-2007 at 10:50 PM.
    Yours in Strength
    Body of a mouse, heart of a lion!!

  3. #3
    Coming Up The Ranks Ect0m0rph's Avatar
    • Join Date
      Jan 2007
    • Posts
      62
    • Years Exp
      1-2 Years
    • Goal
      More Strength
    • Gender
      Male
    • Location
      Chicopee, MA
    • Reputation
      12
    • Rep Power
      13

    Default Day 2

    1-23-07

    At first I wasn't too confident w/ doing 15 reps for squats but all turn out well besides my legs feeling like jello.

    Tuesday

    -Back Squats 2-3 sets of 15 reps, Progressive, heavy
    135lbs-15 reps
    135lbs-15 reps
    135lbs-15 reps

    -Stifflegged 2-3 sets of 8 reps Progressive
    135lbs-8 reps
    135lbs-8 reps
    135lbs-8 reps

    -Hanging leg lifts 3-5 sets to failure
    11 reps
    10 reps
    10 reps

    -Seated calf raise 3-5 sets no rest to failure
    135lbs-12 reps
    135lbs-12 reps
    135lbs-12 reps

    During my leg lifts I felt like I was going to throw up. I was completely drained when I was done w/ this workout.
    Last edited by Ect0m0rph; 01-24-2007 at 01:40 PM.
    Yours in Strength
    Body of a mouse, heart of a lion!!

  4. #4
    Coming Up The Ranks Ect0m0rph's Avatar
    • Join Date
      Jan 2007
    • Posts
      62
    • Years Exp
      1-2 Years
    • Goal
      More Strength
    • Gender
      Male
    • Location
      Chicopee, MA
    • Reputation
      12
    • Rep Power
      13

    Default Day 3

    1-24-07

    Wednesday

    -Hanging clean and press, clean each reps 5-8 sets of 3 reps
    95lbs-3 reps
    105lbs-3 reps
    110lbs-3 reps
    110lbs-3 reps
    115lbs-3 reps
    120lbs- 3 reps

    -Bench press, 2-3 sets of 8 reps
    135lbs-8 reps (warm-up)
    155lbs-8 reps
    155lbs-8 reps
    155lbs-6 reps

    -Pull ups, no weight, 3-5 sets of 5-15 reps each
    10 reps
    9 reps
    8 reps
    5 reps

    Dips, no weight, 3-5 sets of 5-15 reps each
    8 reps
    7 reps
    7 reps
    5 reps

    -Jump rope, 15 mins

    I did my pull-ups and dips w/ no rest. Once I was done w/ pulls-up I went straight to dips.

    I've been feeling quite sick in the stomach when I'm done w/ my routine. I've never worked this hard before w/ so many reps for my exercises.
    Yours in Strength
    Body of a mouse, heart of a lion!!

  5. #5
    Stealth Mod Saurus's Avatar
    • Join Date
      Jul 2006
    • Posts
      2,749
    • Years Exp
      10-20 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Pretoria, South Africa
    • Reputation
      29,295,152
    • Rep Power
      292,978

    Default

    Nice!
    A person is only as big as the dream they dare to live.

  6. #6
    Coming Up The Ranks Ect0m0rph's Avatar
    • Join Date
      Jan 2007
    • Posts
      62
    • Years Exp
      1-2 Years
    • Goal
      More Strength
    • Gender
      Male
    • Location
      Chicopee, MA
    • Reputation
      12
    • Rep Power
      13

    Default Day 4

    1-25-07

    Thursday

    -Conventional deadlifts 3-5 sets of 5 reps, Progressive
    235lbs-5 reps
    245lbs-5 reps
    245lbs-5 reps
    255lbs-5 reps
    255lbs-5 reps

    -Squats 2-3 sets of 15 reps with body lbs or < body lbs, take deep breaths on each rep (light lifting)
    100lbs-15 reps
    100lbs-15 reps
    100lbs-15 reps

    -Decline crunch 3-5 sets of 12 with weight, same weight, no rest
    25lbs-12 reps
    25lbs-12 reps
    25lbs-12 reps

    -Hanging holds on pull-up bar for time, for 2-3 holds, get over 70 sec for three holds before you add weight
    45 secs
    30 secs
    30 secs

    The hanging holds were tough because the bar I was holding onto was very skinny so my fingers overlapped each other. This weeks workout was a very nice change from what I am used to. I will continue w/ this routine for quiet some time now and see how much gains I will see. Everyday felt like a complete body workout and I can truly say that I feel good at the end of the week.
    Yours in Strength
    Body of a mouse, heart of a lion!!

  7. #7
    Coming Up The Ranks Ect0m0rph's Avatar
    • Join Date
      Jan 2007
    • Posts
      62
    • Years Exp
      1-2 Years
    • Goal
      More Strength
    • Gender
      Male
    • Location
      Chicopee, MA
    • Reputation
      12
    • Rep Power
      13

    Default Day 5

    1-29-07
    Week 2


    Monday

    -Barbell clean and press, clean each rep 5-8 sets, 3 reps, progressive
    100lbs-3 reps
    115lbs-3 reps
    115lbs-3 reps
    120lbs-3 reps
    125lbs-3 reps
    125lbs-3 reps (I had to hitch for the last rep)

    -1 arm dumbbell rows, 2-3 sets, 8 reps, same weight
    55lbs-8 reps
    55lbs-8 reps
    55lbs-8 reps

    -Barbell bicep curls, 2-3 sets, 8 reps, same weight
    65lbs-8 reps
    70lbs-8 reps
    75lbs-8 reps

    -Wrist rollers, both ways, 2-3 sets, same weight
    7lbs
    10lbs
    10lbs
    Last edited by Ect0m0rph; 02-05-2007 at 10:54 PM.
    Yours in Strength
    Body of a mouse, heart of a lion!!

  8. #8
    Coming Up The Ranks Ect0m0rph's Avatar
    • Join Date
      Jan 2007
    • Posts
      62
    • Years Exp
      1-2 Years
    • Goal
      More Strength
    • Gender
      Male
    • Location
      Chicopee, MA
    • Reputation
      12
    • Rep Power
      13

    Default Day 6

    1-30-07

    Tuesday

    -Back Squats 2-3 sets of 15 reps, Progressive, heavy
    140lbs-15 reps
    140lbs-15 reps
    135lbs-12 reps

    -Stifflegged 2-3 sets of 8 reps Progressive
    155lbs-8 reps
    155lbs-8 reps
    155lbs-8 reps

    -Hanging leg lifts 3-5 sets to failure
    12 reps
    11 reps
    10 reps

    -Seated calf raise 3-5 sets no rest to failure
    135lbs-12 reps
    135lbs-12 reps
    135lbs-12 reps
    Yours in Strength
    Body of a mouse, heart of a lion!!

  9. #9
    Coming Up The Ranks Ect0m0rph's Avatar
    • Join Date
      Jan 2007
    • Posts
      62
    • Years Exp
      1-2 Years
    • Goal
      More Strength
    • Gender
      Male
    • Location
      Chicopee, MA
    • Reputation
      12
    • Rep Power
      13

    Default Day 7

    2-1-07

    Thursday

    -Hanging clean and press, clean each reps 5-8 sets of 3 reps
    100lbs-3 reps
    100lbs-3 reps
    105lbs-3 reps
    110lbs-3 reps
    115lbs-3 reps
    120lbs- 3 reps
    120lbs- 3 reps

    -Bench press, 2-3 sets of 8 reps
    155lbs-8 reps
    155lbs-8 reps
    155lbs-7 reps

    -Pull ups, no weight, 3-5 sets of 5-15 reps each
    11 reps
    9 reps
    7 reps
    4 reps

    Dips, no weight, 3-5 sets of 5-15 reps each
    9 reps
    7 reps
    6 reps
    4 reps (really tired)
    Yours in Strength
    Body of a mouse, heart of a lion!!

  10. #10
    Coming Up The Ranks Ect0m0rph's Avatar
    • Join Date
      Jan 2007
    • Posts
      62
    • Years Exp
      1-2 Years
    • Goal
      More Strength
    • Gender
      Male
    • Location
      Chicopee, MA
    • Reputation
      12
    • Rep Power
      13

    Default Day 8

    2-3-07

    Friday

    -Conventional deadlifts 3-5 sets of 5 reps, Progressive
    235lbs-5 reps
    245lbs-5 reps
    255lbs-5 reps
    265lbs-5 reps
    265lbs-3 reps

    -Squats 2-3 sets of 15 reps with body lbs or < body lbs, take deep breaths on each rep (light lifting)
    105lbs-15 reps
    105lbs-15 reps
    105lbs-15 reps

    -Decline crunch 3-5 sets of 12 with weight, same weight, no rest
    25lbs-12 reps
    25lbs-12 reps
    25lbs-12 reps

    -Hanging holds on pull-up bar for time, for 2-3 holds, get over 70 sec for three holds before you add weight
    45 secs
    30 secs
    30 sec
    Yours in Strength
    Body of a mouse, heart of a lion!!

  11. #11
    Coming Up The Ranks Ect0m0rph's Avatar
    • Join Date
      Jan 2007
    • Posts
      62
    • Years Exp
      1-2 Years
    • Goal
      More Strength
    • Gender
      Male
    • Location
      Chicopee, MA
    • Reputation
      12
    • Rep Power
      13

    Default Day 9

    2-5-07
    Week 3

    Monday

    -Barbell clean and press, clean each rep 5-8 sets, 3 reps, progressive
    105lbs-3 reps
    110lbs-3 reps
    115lbs-3 reps
    120lbs-3 reps
    125lbs-3 reps
    125lbs-3 reps

    -1 arm dumbbell rows, 2-3 sets, 8 reps, same weight
    60lbs-8 reps
    60lbs-8 reps
    55lbs-8 reps

    -Barbell bicep curls, 2-3 sets, 8 reps, same weight
    75lbs-8 reps
    75lbs-8 reps
    75lbs-8 reps

    -Wrist rollers, both ways, 2-3 sets, same weight
    10lbs
    10lbs
    12 1/2lbs
    Yours in Strength
    Body of a mouse, heart of a lion!!

 

 

Similar Threads

  1. Jeff's Training Log
    By Jeffery in forum Member Training Journals
    Replies: 144
    Last Post: 09-01-2011, 12:27 PM
  2. Excerpts of Jeff Bezos' Princton speech
    By DanRich1 in forum General Chat
    Replies: 1
    Last Post: 07-13-2010, 10:46 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •