My May 2013 Cruise and then some log

[Trippensee]

Hey everyone,


Feel free to check in here and see how I'm progressing. I plan on using this thread to chart my progress up until I leave with my girl and some friends for a 4 night bahamas cruise in the middle of May. I have always worked out but (as you can tell by my posts and history here) have never stuck to it for longer than a 6month string. I will post picture updates once a week and will try to post my workout stats daily to keep me honest and motivated.

I do not have any form of diet as of this moment and have never juiced, but I typically eat healthy. I have been on this site since I was 16 (oops) and have mainly done reading and reasearch here. I plan on puting together a basic meal plan together and posting here in the next week. I don't have any specific goal at this moment but I'd like to put on more mass and lower my bf (wouldn't we all). I use Hyper FX pre workout and one scoop Elite gourmet whey after workout.

My Stats:

22 years old (23 this weekend)
189lbs
6'2
No idea my BF% (guesses are cool)


Pics (Yes I plan on getting some sun/I'm white/AAAAHHHHHHHHHHH):


This was taken last week (a little over a month of working out):






My Workouts:

So yeah, I basically just wanted to get back into the groove of going to the gym again and building myself a base to work from. (I just did the weight I could and increased as I was getting too high of a rep range)

Starting bench (January 13') : 115lbs 4sets 10 reps
This week (Feb 23): last set 175lbs 6-7reps

Starting squat (January 13') : 95lbs 4 sets 10 reps
Last week (Feb18thish) : 135 4 sets 15 reps (full 90 degrees)

Starting dead (January 13') : 95lbs 4 sets 10 rep
Early Feb : 135 4 sets 10 reps


I workout 5 days in a row Chest, Back/Traps/Forearms, Legs/Abs, Shoulders, Arms/Abs. I will change the exercises for each muscle group every 4-6 weeks.

I do not plan on cycling and am not sure if I will either, I want to see where I can take myself first.

Here's to getting big!

[SEOINAGE]

Congrats on getting back into it again. But here's where your problem probably lies in what you are lifting for. You have some motivation to lift before your cruise, but I suggest finding a way to extend that motivation, find a way for you to be motivated to always do it no matter what goes on in your life.

The other thing I can offer, not a big fan of the training layout but it's fine you can evolve it over time no big deal. but the main thing is squats. If you are going to a 90 degree bend in the knee you likely aren't going low enough. Instead shoot for thighs below your knees, or top of hip below knee.. Even 90 degrees between thigh and torso isn't enough.

edit: noticed one more thing, are you afraid to touch your girl? both of your hands are like hovering over her, I would claim photoshop to mess with you but I don't think so.

[Trippensee]

Seoinage- Thanks for the advice. I'm planing on sticking with it well after the cruise, this was just a great source of motivation for me to get going again.

The advice about the squats is appreciated. I said 90 just to point out that I'm not doing the 1/3 of a squat that I see the average gym go-er do, but I do believe I break the plane. I'll ask my workout partner today to see if I'm getting deep enough.

And no I'm not afraid to touch her, lol. It was a local guy using my iPhone to take the picture so I was probably worried about that or something. I never noticed that but I can get pretty awkward with pictures lol. I'm standing literally on her foot, too.

[SEOINAGE]

And no I'm not afraid to touch her, lol. It was a local guy using my iPhone to take the picture so I was probably worried about that or something. I never noticed that but I can get pretty awkward with pictures lol. I'm standing literally on her foot, too.

Wow you are, lol that's hilarious.

Yeah for sure double check your form, I used to do them high, thinking I was doing them deep, and I was deeper than anyone else, till I noticed a couple other people in there much lower and far better form. You might be good but either way you can always improve form.

[Trippensee]

2-26-13

Stretch
Shoulders

Barbell smith machine shoulder press:
90lbs x 10 x 2
95lbs x 8 x 1
100lbs x 8 x 1

Dwight Howard's super set with 25lb free weight front raise
15lbs x 8 x 4
25lbs x 6-8x 4

Seated machine shoulder flys (guessed name, same machine for pec fly)
95 x 10 x 1
100 x 10 x 2
110 x 8 x 1

Cable side raise (lateral?)

20lbs x 10 x 3
20lbs x 8 x 1

[Trippensee]

3-2-13

Chest
Flat Barbell Bench
Warmup
160lbs x 10 x 1
165lbs x 10 x 1
175lbs x 10 x 1
185lbx x 8 x 1 (helped with last 1-2)

Incline Barbell Bench Press
135lbs x 10 x 4

Incline Flies with 45degree pivot
25lbs x 10 x 4

Cables on knees with breast stroke superset
30lbs x 20 x 4 (10 each exercise)

[Trippensee]

[Trippensee]

3-3-13

Stretch
Back/Traps

Wide-Grip Pull ups (machine-assisted)
18lbs assisted x 10 x 2
27lbs assisted x 10 x 2

Behind Neck Lat Pulldown
105 x 10 x 2
110 x 10 x 1
115 x 10 x 1

One-handed Seated Cable Row
50 x 10 x 1
60 x 10 x 3

Barbell Bent Row (underhand)
80lb x 10 x 4

Traps:

Smith Machine Shrug(front)
185 x 20 x 1
205 x 20 x 1
215 x 20 x 1
225 x 18 x 1 (breather and got last two)

45lb Free Weight Shrug (behind)
4 sets of 20 reps

[Trippensee]

300+ views and 1 poster!

[cj111]

Your gf has a nice body, you should follow her routine.
Jokes

[Trippensee]

Classy.

3-4-13

Stretch
Legs

Bicycle 10mins

Seated Leg Extension
110 x 10 x 1
115 x 10 x 1
120 x 10 x 1
125 x 10 x 1

Squats
135 x 10 x 4

Lunges with DB
10lb x 20 x 4

Laying Leg Curl Machine (hamstring)
85 x 8/9 x 2
70 x 10 x 1
70 x 8 x 1

Seated Calf Toe-Press
100 x 20 x 2
115 x 15 x 2

[Trippensee]

3-5-13 (had to meet a client late, so rushed through workout)

Shoulders
Smith Shoulder Press
90 x 10 x 1
100 x 10 x 1
110 x 10 x 1 (locked and breathed on rep7)
110 x 8 x 1

Dwight Howards
15 x 8 x 4

Reverse Fly
90 x 10 x 2
90 x 8 x 1
70 x 10 x 1 (struggle)

Standing Lateral DB Raise (bent elbows)
15 x 8 x 3

[Trippensee]

3-6-13

Bi/Tri

Standing Cable Pushdowns with t-bar
70 x 10 x 2
110 x 10 x 2
110 x 8 x 1

Seated Incline Skullcrushers
60 x 10 x 3

Incline DB Kickback
15 x 16 x 3

Seated Incline Curl
25 x 10 x 3

Standing Barbell Curl
70 x 10 x 3

Seated Machine Preacher
70 x 8 x 3

[Trippensee]

3-9-13

Stretch
Chest

Flat Bench Barbell Press
135 x 8-10 x 2 (warmups)
165 x 10 x 1
170 x 10 x 1
175 x 9 x 1
185 x 6(3) x 1

Incline Barbell Bench Press
135 x 10 x 2
145 x 10 x 2

Incline Flys with knuckles facing in
30 x 10 x 4

Cable flys on knees bent, superset with a breast stroke-type motion
40 x 20 x 4

[Trippensee]

3-10-13

Stretch
Back

Wide Grip Machine Pullups
10lb assist x 10 x 3
25lb assist x 8 x 1

One handed Cable Row
55 x 10 x 2
70 x 10 x 2

Reverse Lat Pulldown Cables with handles
100 x 10 x 4 (assisted last 2-3 of last set)

Underhand grip Lat pulldowns
115 x 10 x 4

Barbell Shrugs
135 x 20 x 1
185 x 20 x 1
195 x 16 x 1 (losing grip)
185 x 18 x 1

45lb Free weight shrug behind back
45 x 20 x 4

[Trippensee]

07-03-13

So the Cruise was a success, and I am now engaged!


I have made some progress in the weight room but I have a long ways to go.

Did shoulders yesterday. Here's the routine:

Barbell Shoulder Press on Smith Machine (something was ****ed up with it or the leveling because the weight was completely uneven and most weight was on my left shoulder.)
135x12x1
145x10x1
155x8x1
165x6x1

Arnold Press
35x12x2
40x8x2

DB fly with elbows bent 90degree superset with 25lb db raise
20x10x4
25x8x4

Upright Row Cable
90x12x1
100x12x1
110x10x1
120x8x1