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SC Training Log on IML!!!!

SwoleChamp

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hey everyone im here on iml.com now and will be keeping my log here as well as rxmuscle and other places.
look for my training posts starting tomorrow!

stats:
5'7"
206lb
been training 8 years
competed twice
 
Keep killin it sc...
 
Will be along for the ride. Take it slow don't want you getting injured or catching me!
 
sorry its a day late but heres my training journal from yesterday!

7-20-12
Shoulders and arms

did circuit training again, 3 different circuits and 3 sets of each

Circuit A
DB Shruggs
DB sides
BB Curls
Underhand Tri Ext

Circuit B
DB Fronts
DB Shruggs
Hammer Curls
DB Kickbacks

Circuit C
DB Rears
Ez Bar Curls
Tri Ext (Cable)
DB Shruggs

Set 1 : A
Set 2: B
Set 3: C
Set 4: A
Set 5: B
Set 6: C
Set 7: A
Set 8: B
Set 9: C

Sets 1-3 were all around 25-30 reps each exercise, 4-6 were 15-20, 7-9 were 12-15...

about 20 sec rest between sets and about 10 sec rest between each circuit...

Also did some light shoulder press with DB!!! 2.5lbs and 5lbs sets for 20 reps...felt ok, still need more flexability lol
 
Just finished up some legs...
Was a good workout ...bout puked lol...
7-22-12

Leg ext 50*20, 75*20, 100*20, 100*20, 100*20

Leg press (low close) 320*20, 410*15, 500*15, 590*10

Leg curls 75*12, 75*12 75*12, 75*12

SLD 45 X 3 sets 20 reps


Kept it simple tonight...about 45 sec- 1min between sets
 
SDMZ 2.0 should be here tomorrow...looking forward to getting started on it!
 
Keep it going swole....but be carefull...dont get ahead of youself once the ds kicks in....when you think about pusbin it...dont!!!...
 
Keep it going swole....but be carefull...dont get ahead of youself once the ds kicks in....when you think about pusbin it...dont!!!...
lol thats the truth
 
7-23-12
Chest and back

started super dmz 2.0 today...should be kicked in and feeling it in a few days...had a good workout tonight...great pump and low rest...10 sec between sets

Nautilus Decline press 60x20, 60x20, 60x20, 80x15, 80x15
BO Rows 45x 25, x 4 sets
Inc Db press 15x15, 20x18, 30x15, 20x15
Lat Pulldown 30x25, 60x20, 60x20
Flat Db flyes 10sx20, 10sx20, 10sx20
1arm row 20x15, x 3 sets
inc flyes 15x18, 15x15, 15x15
Underhand lat pull 60x15, 60x15, 60x15

was a quick workout, squeezed all the reps for a good pump...mind muscle connection really works for those who dont know..
 
7-24-12
arms

didnt have time for a full workout so i did a quick arm workout...gonna hit shoulders tomorow.
BB Curls 45x21 x 4 sets
ss with Underhand tri ext 25x20, 35x20, 45x16, 45x15

Ez Bar Curls 3 sets 70 x 10 reps close grip
ss with Kickbacks 3 sets 15lb x 15 reps each arm

Concentration curls 3 sets 20 x 12 reps ea arm
ss with Tri pushdowns 45x15 x 3 sets

had a killer pump goin with just that lil bit, had to get in and get out bc of plans i had.
day two of SDMZ 2.0 complete...
 
Just finished up training at my friends gym opening this week...

Killer pump and really had a good workout...had the gym to my self!

Hammer inc press x4
Hammer dec press x4
Lf flat press x4
Pec dec x4
Cable cross x5
An crunch machine x5

Back tomorrow!

Sorry for the delayed update!
 
killed back today! hell of a good workout...

Lat Pull down x5
Hammer Strength Low Row x 4
HS High Row x 4
Shruggs x5
Underhand Low Row x4
Back Ext x5

really good pump...sdmz 2.0 is awesome!
 
I LOVE the HS high row...too bad my current gym doesn't have one FML. Nice work on killing that back bro!
 
Yesterday workout

Ovehead tri ext machine* 5
Db curls *5
Rope tri ext* 4
Cable straight bar curl* 4
Dip machine* 3
Cable 1 arm curls* 3
Db kick backs* 3
Hammer db curl* 3

Awesome pump today and good veins!
 
Last nite was traps and cardio

Shrugg machine x10 sets
Cable shruggs x 5 sets

30 min on arc trainer
 
Trained yesterday...abs and cardio...

Lf an crunch machine x 5sets
Cable oblique crunch x4 sets each side
Hanging leg raises x 3 sets
Incline side crunches x 2 sets each side
About 10 sets of vaccums

15 min on arc trainer
10 min on bike
 
No training yesterday or today for me...took the lady off for the weekend to get away ...had a good time a feel very recovered and ready to get the week underway...sometimes u just gotta get away and come back fresh...new goals for myself as well btw, will post them later tonight or tomorrow
 
New goals:
Maintain a lean physique under 215lbs...preferred to be around 200lbs....abs yr round for me is the goal.

Get in a good cardio session 5 days a week to assist with above goal...

Cut training time down...would like to keep workouts with weights under 30 min...incorporate circuts, super sets, giant sets etc...

Overall have a healthy lifestyle...

Reasons for new goals...for the next year im pretty much focused on getting finished with my degree and don't believe I can give myself the selfish time I need to have a good prep ...

Want to keep my weight down bc carrying a lot of weight sucks to b honest...physically my body hurts all the time above 220lbs...have trouble breathing, sleeping etc....note that i've walked around for months in the 240s before... and honestly my body is healthier around 185-195lbs...have less issues with allergies, asthma, etc...

Would like to cut training time simply bc I don't have the time I used to...between school, work, etc I just don't wanna spend most of my free time in the gym lol.

Anyway let's see where the journey takes me now!
 
Monday I was pushed for time so just cardio for me...

Last night was back and cardio:
Wide row x5
Hs high row x 4
Lat pulldown x 4
Hs low row x3

20 min on tredmill.

Hoping for chest cardio tonight...
 
lol its all good bro. thanks for the link!
 
Hit chest today around lunchtime:

Pec dec x 5 sets
HS MTS decline press x 4 sets
Cable cross overs x 4 sets
Flat bb bench x 3 sets
Finished with pec sex drop set...dropped about 5 times

In the process of about 40 min cardio now ...
 
Hit chest today around lunchtime:

Pec dec x 5 sets
HS MTS decline press x 4 sets
Cable cross overs x 4 sets
Flat bb bench x 3 sets
Finished with pec sex drop set...dropped about 5 times

In the process of about 40 min cardio now ...

Solid workout brother!!!
 
Shoulders on sat
Back on Sunday with 30 min cardio

Didn't keep track of workout but both days I handled the most weight since surgery.

Starting in oct I have a freak stack planned...b ready :D
 
<==== is ready... throw in some Nutella for 60g protein per bottle and some killer carbs :D Can be used pre-workout, post-workout or as a meal, great for bulking too :cool:

Oh I get my meals in brother lol
 
Just finished chest triceps and cardio! Was best day back to date!

Pec dec x 5 finished with 190*20
Inc db presses x 4 finished with 75s*10
Hs flat press x 4 sets
Cable cross overs x 4 sets

Underhand tricep ext x 5 sets finished with 90*25
Over hand tri ext x 4 sets finished with 180*15
Overhead tri ext x 4 sets finished with 80*15

Rocked 2 sets of pull ups! 10 reps and 7 reps...pain free! Total body weight (214lbs)

Then 25min tredmill 3mph on 13 incline

Killed it! Ready for october for the super stack
 
Just finished back!
Warmed up with 20 min walk.

Pull ups x 3 sets...12,8,8
T bar rows x 4 sets
Lat pull down x 4 sets
Rack pulls x 3 sets superset with shruggs


Killer workout...felt good!
 
last nite hit shoulders

HS MTS Shoulder press x 6 sets, finished with 150lbs each arm x 12 reps!
Side DB lats x 4
Rear Lats x5
Shruggs x6

Abs.

Today hit biceps and cardio...
Cable ez bar curls x4
Cable alt curls x4
Cable concentration curls x3
DB hammer curls x3


Was a good early workout at 630am lol...
 
Hit chest triceps yesterday after 30mg each epi and tvar.

Really good pump in gym today, know its not ph related as it's too soon.

Flat bb bench x 6(sets)
Incline hammer press x4
Flat db press x 5
Pec dec x4
Low cable crossover x4

Db kickbacks x3
Seated pressdown x4
Rope ext x4

No cardio today.
Stay tuned...


Today was back:

Lat pull downs x4
Seated hammer row x4
Rack pulls x3
Seated low row x3
Pull ups x3
Monkey rows x3

Good workout today
 
Good stuff bro!
 
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