Chest/Back Lifting Log

King Leesus · 02-20-2007, 04:52 PM

How's it going guys? I was just reading over some of you guys training logs. Most looked awesome! Thought I would throw one of mine in there.

My name is Lee, im 22 years old. Im 6'5 276lbs. I've been serious about my lifting for only 3 years now, but am very intense about it.

Background: Until late 2003 I was 6'5 about 165lbs. I started lifting to look better, and kept lifting because I love the way it makes me feel. Since starting, I have changed my goals from supporting my muay thai training, to possible body building, to within the past 6 months powerlifting.

Here's the workout I will do tonight. It is my usual back and chest workout. I try to isolate muscles as much as possible. (This is also in order by exercise)

Start:
Incline Bench
Set 1 - 135lbs 12 reps
Set 2 - 225lbs 6 reps
Set 3 - 225lbs 6 reps
Set 4 - 205lbs 6 reps
Set 5 - 185lbs 8 reps

Flat bench
Set 1 - 135lbs 12 reps
Set 2 - 225lbs 6 reps
Set 3 - 225lbs 6 reps
Set 4 - 205lbs 6 reps
Set 5 - 185lbs 8 reps

Decline bench
Set 1 - 155lbs 12 reps
Set 2 - 245lbs 6 reps
Set 3 - 245lbs 6 reps
Set 4 - 215lbs 6 reps
Set 5 - 205lbs 8 reps

Flat Bench Dumbbell Flys
Set 1 - 40lbs DB's 8 reps
Set 2 - 85lbs DB's 8 reps
Set 3 - 65lbs DB's 8 reps
Set 4 - 65lbs DB's 8 reps

Wide Grip Lat Pulls
Set 1 - 70lbs 12 reps
Set 2 - 90lbs 12 reps
Set 3 - 80lbs 12 reps
Set 4 - 110lbs 12 reps

"Row Bar" (Palms facing inward) Lat Pulls
Set 1 - 80lbs 12 reps
Set 2 - 100lbs 12 reps
Set 3 - 90lbs 12 reps
Set 4 - 120lbs 12 reps

Rear Delt Dumbbell Flys
Set 1 - 35lbs DB's 8 reps
Set 2 - 55lbs DB's 8 reps
Set 3 - 45lbs DB's 8 reps
Set 4 - 45lbs DB's 8 reps

At the end of my workout I do burnouts on a row machine.

Supplements:
No-Xplode
Cell-Mass
Muscle Milk

I have also been off of AAS for about 8 months so my strength has gone down, but I still feel it's for the better.

Hope you guys enjoy!

bacon · 02-20-2007, 05:46 PM

Do you have legs?

King Leesus · 02-20-2007, 06:40 PM

Quote:

Originally Posted by bacon

Do you have legs?

I do, but I do them on my legs/abs day. This is just my chest/back log.

King Leesus · 02-20-2007, 06:45 PM

Quote:

Originally Posted by bacon

Do you have legs?

Hah, sweet. I made it to someones sig.

bacon · 02-20-2007, 06:48 PM

I think you may be missing the point of this forum.

King Leesus · 02-20-2007, 09:07 PM

Quote:

Originally Posted by bacon

I think you may be missing the point of this forum.

I probably am. I just read over some folks logs, and thought I would write mine out and see if someone might have some constructive criticism. I know my schedule may need overhaul in some parts.

If you have some serious suggestions, im all ears and would highly appreciate it. :~)

**Cap'n** · 02-20-2007, 09:09 PM

Quote:

Originally Posted by King Leesus

If you have some serious suggestions, im all ears and would highly appreciate it. :~)

Read the stickies and stay away from bodybuilding-esque crap routines if you want to get STRONGER. If you want to just look pretty, this isn't the forum for you.

King Leesus · 02-20-2007, 09:13 PM

Quote:

Originally Posted by Alan Goode

Read the stickies and stay away from bodybuilding-esque crap routines if you want to get STRONGER. If you want to just look pretty, this isn't the forum for you.

Gotcha. Well, I WOULD like to get stronger but the only people I workout with are the "build for looks" type. I guess it comes down to I need to research a workout plan more thourough. Thanks guys.

bacon · 02-21-2007, 12:01 AM

Stickies are a great place to start. At your age, height and weight, you could be a beast in a few years if you wanted to be.

If you have any questions after reading the FAQ, let us know.

DEVILsSON · 02-21-2007, 02:01 AM

your workout sucks....that's about as constructively as I can say it....

I would do as much compound exercises as possible and cut out almost all isolation exercise garbage. There's no need to do 10 exercises for the same god damn thing....1-2 exercises is plenty.

Where are deadlifts? where are squats? where are weighted chin ups? standing overhead presses?

AAS? christ man u had no business taking them. Based by your workouts you dont seem to know much about proper weight lifting. Seriously it's people like you who got them banned.

read the stickies in the main S/P forum. And for gods sake please read them thoroughly.

good luck dude. sounds like u can be a beast in a few years.