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  #1   ^
Old Fri, Oct-05-01, 04:49
Trainerdan's Avatar
Trainerdan Trainerdan is offline
Posts: 2,518
 
Plan: Zone
Stats: 255/242/230 Male 75 inches (6'3")
BF:21%/15%/8%
Progress: 52%
Location: Philly
Default Dan's Daily

It was supposed to be "leg day" today, but the weather was just perfect for basketball ...

A few guys from work, Fern, and I all played 3 games. Very sweaty, and for some reason my left calf and my lats cramped up ...

After checking my "nutritional precritptions" book, I have decided to increase my water intake even higher, and add a calcium/magnesium supplement, a potassium supplement, and more Vitamin E to my daily routine. Hopefully this takes care of the issue.

Felt good to be on the court again ... Tomorrow is chest and back training. Lots of fun ... Going for a new personal best in the bench press ...
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  #2   ^
Old Sat, Oct-06-01, 04:22
Trainerdan's Avatar
Trainerdan Trainerdan is offline
Posts: 2,518
 
Plan: Zone
Stats: 255/242/230 Male 75 inches (6'3")
BF:21%/15%/8%
Progress: 52%
Location: Philly
Default

Soooooo ... Got to the gym. Upper/mid-back was still sore from the cramping yesterday, so Fern and I decided that today would be chest only (you know the rule ... never train sore muscles).

Well, 3 sets into our first exercise (bench press), my elbow starts acting up. I have tendonitis that rears its ugly head every once in a while and it decided to visit me last night. I am falling apart. LOL.

Anyway, didn't get my personal best in bench but here is what I did:

Bench Press:

45 lbs. x 10 reps (warm up)
185 lbs. x 8 reps
225 lbs. x 6 reps
275 lbs. x 1 rep

I was supposed to do 275 lbs. for 4 reps, then go on to do 300 lbs. for 1 or 2 reps.

My all time personal best has been 285 for 2 reps. I plan to to 300 lbs. by the end of this month ... elbow willing.

Needless to say, I cut the workout short once I felt the elbow start to twinge. Then I got to train Fern and watch her lift.

Sunday is supposed to be leg day at the gym near Fern's house.
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  #3   ^
Old Mon, Oct-08-01, 00:50
Trainerdan's Avatar
Trainerdan Trainerdan is offline
Posts: 2,518
 
Plan: Zone
Stats: 255/242/230 Male 75 inches (6'3")
BF:21%/15%/8%
Progress: 52%
Location: Philly
Default

10/7/01

Busy weekend at Fern's house ... Worked out at the gym Fern belongs to (well, the one closest to her house ... she also joined they gym near me). That gym is VERY well equipped!

Anyway, it was the dreaded leg/abs day, so here it goes:

Squats: warm up 8 reps x 70 lbs, 8 reps x 200 lbs, 6 reps x 300 lbs, 4 reps x 360 lbs, 2 reps x 400 lbs

Suitcase Lift: 8 x 50 lbs, 6 x 110 lbs, 4 x 120 lbs, 2 x 130 lbs

High Stance Leg Press: 8 x 180 lbs, 6 x 270 lbs, 4 x 450 lbs, 2 x 540 lbs

Leg Curls: 8 x 70 lbs, 6 x 110 lbs (aggravated left knee, so we stopped)

Back Extensions: 3 x 10 ~ bodyweight

then we did abs
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  #4   ^
Old Tue, Oct-09-01, 04:49
Trainerdan's Avatar
Trainerdan Trainerdan is offline
Posts: 2,518
 
Plan: Zone
Stats: 255/242/230 Male 75 inches (6'3")
BF:21%/15%/8%
Progress: 52%
Location: Philly
Default 10/9/01

Didn't do arms/shoulders as scheduled last night, so had to get up early and do them at home with Fern.

Did I mentionn that I really have a hard time with AM lifting? LOL.

Upright Rows: 3 sets of 8 ~ 50 lbs.
Overhead Dumbbell Presses: 3 sets of 8 ~ 30 lbs. per side
Front Raises: 3 sets of 8 ~ 30 lbs.
Standing bar curls: 3 sets of 8 ~ 50 lbs.
Hammer Curls: 3 sets of 8 ~ 30 lbs. per side
Overhead dumbbell extensions: 3 sets of 8 ~ 30 lbs.

As you can see, I have limited weight at my house, so I had to make do and slow my tempo down to make it tougher on myself. Still a good workout though ...

I am supposed to do arms with my brother later today (I train him, and jump in between his sets when our schedules match), IF he shows up today. We'll see what happens ...

Need to start getting my butt in gear for cardio. I am suppised to be doing 3 sessions per week to get ready for pre-season track work.

Fun fun fun
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  #5   ^
Old Tue, Oct-09-01, 13:57
lisaf's Avatar
lisaf lisaf is offline
Senior Member
Posts: 1,270
 
Plan: My own
Stats: -/-/- Female 5'6"
BF:
Progress: 68%
Location: Ontario
Default Stumped!

Dan! I thought I knew most of the names for weight training exercises...but what the heck's a Suitcase Lift?!?! Which muscles does it work?

Thanks in advance,

Lisa
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  #6   ^
Old Tue, Oct-09-01, 16:27
Trainerdan's Avatar
Trainerdan Trainerdan is offline
Posts: 2,518
 
Plan: Zone
Stats: 255/242/230 Male 75 inches (6'3")
BF:21%/15%/8%
Progress: 52%
Location: Philly
Default suitcases ...

Hi lisa ...

The suitcase lift is an old-school strength training exercise that hardly anyone uses anymore because it is so fun to do. Ask Fern. She loves them.

Anyway, here is a brief description of the suitcase lift:

Suitcase lift-

1. Set a barbell in racks at about knee height (you can also use a Smith machine set at the lowest setting ... that's what we do).

2. Adopt a position so you are side on (to the side of the bar), assume a squat position (hips back, butt out), bend your knees, grab the bar, then lift it with one hand, just like a suitcase.

3. Bend your knees as this is not a side bend, more like a short one handed deadlift.

The idea behind the move is to obviously work as a deadlift (works glutes, hams, quads, and hips) ... but since it is a one handed move, your abs will be contracting like mad to stabilize and balance you body since you will have more weight on one side of the body than you will have on the other.

It builds strength in the torso (abs/lower back) this way. Tricky tricky. LOL.
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  #7   ^
Old Wed, Oct-10-01, 07:43
lisaf's Avatar
lisaf lisaf is offline
Senior Member
Posts: 1,270
 
Plan: My own
Stats: -/-/- Female 5'6"
BF:
Progress: 68%
Location: Ontario
Default Thanks

ooohhhhhh...sounds like fun...NOT!!!

Lisa
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  #8   ^
Old Wed, Oct-10-01, 15:18
fern2340's Avatar
fern2340 fern2340 is offline
Posts: 8,394
 
Plan: My Own Plan
Stats: 000/000/000 Female 6 ft 2 in
BF:
Progress: 52%
Location: NJ
Default Re: Thanks

Quote:
Originally posted by lisaf
ooohhhhhh...sounds like fun...NOT!!!

Lisa


my bum is still sore and we did them on Sunday!!! no, no fun at all! lol
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  #9   ^
Old Sun, Nov-04-01, 20:06
Trainerdan's Avatar
Trainerdan Trainerdan is offline
Posts: 2,518
 
Plan: Zone
Stats: 255/242/230 Male 75 inches (6'3")
BF:21%/15%/8%
Progress: 52%
Location: Philly
Default slacker

I have been VERY bad at posting to this log ... I have been sick, and busy at work. No excuse, I know.

BUT, I have been at the gym ... and since we are changing our training program tomorrow (getting into pre-season mode for basketball), I figure that this is a good place to start back up.

My weight in the off-season neared 240, which was my goal. I got 238 ... so I am happy. With the muscle came some fat (which was expected so I am gonna use the pre-season to lighten up the load so to speak.

Our training for the next 2 months looks like this:

Monday night: weights (chest/back)
Tuesday morning: speed work on the track
Wednesday morning: cardio work (moderate intensity)
Wednesday night or Thursday night: weights (shoulders/arms)
Thursday morning: cardio work (higher intensity/intervals)
Friday morning: cardio work (moderate intensity)
Friday night: weights (legs)
Saturday: REST
Sunday: drills/agility work

My diet is going from my off-season "eat anything and everything in an effort to add mass" diet, to a lower carb/higher protein plan.

Calories are gonna be around 3,600 for me per day, spread over 7 meals (4 being THERMOPLEX meal replacement shakes that I get customized to the calories/protein/carbs that I want ... and it costs the SAME as regular shakes!)

I will be taking a fat burner in the mornings, as well as my multi, 1200 IU of Vitamin E, 1000 mg of Vitamin C, 500mg potassium, 500 mg magnesium, a ZMA supplement before bed, creatine at 5g per day, and lots and lots of L-glutamine to help with my recovery (I need it all to keep up with that young chick that I workout with).

This should be a great training cycle for me and I am looking forward to carving up all of this mass that I have accumulated over the last 12 weeks of "bulking" and emerging as a stronger, more powerful player than I was this summer.

Stay posted ...
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  #10   ^
Old Fri, Nov-09-01, 10:46
Trainerdan's Avatar
Trainerdan Trainerdan is offline
Posts: 2,518
 
Plan: Zone
Stats: 255/242/230 Male 75 inches (6'3")
BF:21%/15%/8%
Progress: 52%
Location: Philly
Default getting caught up ....

OK ...

On 11/5 : Chest and Back

Incline Press - warm up with 90 lbs, 6 reps ~ 180 lbs., 5 reps ~ 240 lbs, 4 reps ~ 260 lbs, 3 reps ~ 270 lbs.

Assisted Pullups - 6 reps ~ 100, 5 reps ~ 100, 4 reps ~ 90, 3 reps ~ 80

Seated Rows - 6 reps ~ 100, 5 reps ~ 120, 4 reps ~ 150, 3 reps ~ 170

Decline Bench Press - taken by some guy who hogged the machine and read a magazine between sets. No manners, I tell ya.

Weighted Back Extensions - 3 sets of 10 reps holding 10 lbs.


On 11/6: AM cardio

15 mins bike, 5 mins elliptcial.


On 11/7: Rest Day


On 11/8: Shoulders and Arms

Shoulder Press: warm up with 50 lbs, 6 reps ~ 100, 5 reps ~ 120, 4 reps ~ 150, 3 reps ~ 190

Upright Row; 6 reps ~ 100, 5 reps ~ 110, 4 reps ~ 120, 3 reps ~ 140

Dips: 6 reps ~ 100, 5 reps ~ 90 (left shoulder acted up, so I stopped there)

Hammer Curls: 6 reps ~ 30, 5 reps ~ 35, 4 reps ~ 40, 3 reps ~ 45

Triceps Pressdowns: 6 reps ~ 70, 5 reps ~ 80, 4 reps ~ 90, 3 reps ~ 100


On 11/9: BIG DAY!!

Today we have 3 workouts to do ... speed work in the AM, drills in the afternoon, and a leg workout tonight.

Already did the speed work on the track. No fun at all. Did 3 sets of 400 meter sprints, taking a good rest between sets.

My times were:

Lap 1 - 1:24 (one minute, 24 seconds) -- 3 minute rest

Lap 2 - 1:26.5 -- 3 minute rest

Lap 3 - 1:34

Stretched out, then headed home to eat breakfast .... mmmmmm ...
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  #11   ^
Old Tue, Nov-20-01, 21:07
Trainerdan's Avatar
Trainerdan Trainerdan is offline
Posts: 2,518
 
Plan: Zone
Stats: 255/242/230 Male 75 inches (6'3")
BF:21%/15%/8%
Progress: 52%
Location: Philly
Default getting caught up ....

11/12:

Incline Press: 10 x 50lbs. warmup, 6 x 100 lbs, 5 x 150 lbs., 4 x 200 lbs., 3 x 250 lbs.

Assisted Pull-ups: 6 x 130 lbs, 5 x 130 lbs, 4 x 130 lbs, 3 x 140 lbs

Seated Rows: 6 x 100 lbs, 5 x 130 lbs, 4 x 160 lbs, 3 x 200 lbs

Decline Bench Presses: 6 x 90 lbs, 5-4-3 reps sets all at 180 lbs.
this is because my left wrist started to bother me.

Weighted Back Extensions: 3 sets of 10 reps all at 10 lbs.

11/15:

Shoulder Press: 6 x 100 lbs, 5 x 130 lbs, 4 x 150 lbs, 3 x 200 lbs

Upright Row: 6 x 110 lbs, 5 x 120 lbs, 4 x 130 lbs, 3 x 140 lbs

Weighted Dips: skipped due to wrist.

Hammer Curls: skipped due to wrist

Pressdowns: 6 x 70 lbs, 5 x 80 lbs, 4 x 90 lbs, 3 x 100 lbs

11/16:

1/4 squats: 6 x 210 lbs, 5 x 310 lbs, 4 x 380 lbs, 3 x 390 lbs

Hamstring Curls: standing was broken, so we used seated after 1st set of standing .... 6 x 50lbs (standing) .... 5 x 100 lbs (seated), 4 x 110 lbs, 3 x 120 lbs

Reverse Leg Press: 6 x 75 lbs, 5 x 125 lbs, 4 x 137.5 lbs, 3 x 150 lbs

Weighted Crunches on Exercise Ball: 3 sets of 10 at 10 lbs.

Twist Crunch on Exercise Ball: 3 sets of 10

Reverse Crunch: 3 sets of 10

11/19:

20 mins of empty stomach AM cardio on Lifecycle ... felt GOOD!!

11/20:

Got a massage this morning, which was MUCH overdue. A great end to a wonderful 3 day getaway.

Had to skip arm work this week due to injury to biceps ... a result of falling down the stairs in the middle of the night Friday night. Normal people would get a sore butt or ankle, but not me ... I have to be the diffucult one and get an injured left biceps.

It's getting better with each day and I can move it more and more each day. Hopefully I can do upper body work next week. Until then, it's all leg work for Dan.
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  #12   ^
Old Wed, Nov-28-01, 20:17
Trainerdan's Avatar
Trainerdan Trainerdan is offline
Posts: 2,518
 
Plan: Zone
Stats: 255/242/230 Male 75 inches (6'3")
BF:21%/15%/8%
Progress: 52%
Location: Philly
Default 11/28/01

For the first time in a week, I am able to train upper body. My left biceps was sore for 4 days or so, then my right biceps became sore ... I think from me overcompensating by using my right for EVERYTHING. Anyway, it is still a touch tender, as I found out when I tried doing pullups today. Pressing exercises and triceps moves I was OK on, but no pulling motions yet. Maybe it'll be OK on Friday for biceps/shoulders.


Anyway, here's the workout:

INCLINE CHEST PRESS: 10 x 50 lbs (warmup); 6 x 100 lbs, 5 x 150 lbs, 4 x 250 lbs, 3 x 290 lbs (got 2)

PULLUPS: 1 set of 6 ... felt pulling in biceps and bagged it.

PEC FLYES: 6 x 90 lbs, 5 x 100 lbs, 4 x 120 lbs, 3 x 150 lbs.

TRICEPS PRESSDOWNS: 6 x 70 lbs, 5 x 80 lbs, 4 x 90 lbs, 3 x 100 lbs.

Gonna motivate my lazy butt to do AM cardio tomorrow morning, which should be interesting ...
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  #13   ^
Old Thu, Nov-29-01, 06:18
Trainerdan's Avatar
Trainerdan Trainerdan is offline
Posts: 2,518
 
Plan: Zone
Stats: 255/242/230 Male 75 inches (6'3")
BF:21%/15%/8%
Progress: 52%
Location: Philly
Default sweaty morning

Woke up, popped my LipoK, waited 20 mins, and did my 20 mins of AM cardio on the bike.

I am a swety mess right now, so I am gonna hop in the shower and then drink my "breakfast" ... strawberry protein shake.
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  #14   ^
Old Sun, Dec-02-01, 17:04
Trainerdan's Avatar
Trainerdan Trainerdan is offline
Posts: 2,518
 
Plan: Zone
Stats: 255/242/230 Male 75 inches (6'3")
BF:21%/15%/8%
Progress: 52%
Location: Philly
Default catching up ...

11/30: Arms

Biceps dumbbell curls: 6 x 25 lbs, 5 x 30 lbs, 4 x 35 lbs, 3 x 40 lbs.

(still taking it easy because of the nagging wrist injury)

Seated triceps dips: 6 x 100 lbs, 5 x 120 lbs, 4 x 140 lbs, 3 x 200 lbs

15's: 15 x 40 lbs, 15 x 50 lbs, 5 x 60 lbs (wrist0

Underhand single arm triceps cable extensions: 6 x 70 lbs, 5 x 80 lbs, 4 x 90 lbs, 3 x 100 lbs

12/2: Bonus workout day . My brother was itching to go to the gym, so I went with him and got in some bonus chest work. I need it.

Incline Chest Press: INCLINE CHEST PRESS: 10 x 50 lbs (warmup); 6 x 100 lbs, 5 x 150 lbs, 4 x 250 lbs, 3 x 290 lbs (got 4!!!)

Pec Deck Flyes: 6 x 90 lbs, 5 x 100 lbs, 4 x 120 lbs, 3 x 150 lbs.

Dumbbell shrugs: 3 sets of 8 x 50 lbs.

After work, some of the guys wanted to play basketball, so we went to a nearby court and played a game of 3-on-3 halfcourt ... and then got asked to play in a full court game which went well.

A very physical day, considering I expected it to be a rest day. Guess I will be resting tomorrow, especially since my usual lifting partner is in Arkansas for a few days and I will be going solo.

Tonight I am planning out my diet strategy for January and beyond, as well as putting together an exercise bench that has been waiting to be assembled for a month or so now.

Next workout is arms on Tuesday ... but I will be doing AM cardio tomorrow.
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  #15   ^
Old Sun, Jan-06-02, 18:01
Trainerdan's Avatar
Trainerdan Trainerdan is offline
Posts: 2,518
 
Plan: Zone
Stats: 255/242/230 Male 75 inches (6'3")
BF:21%/15%/8%
Progress: 52%
Location: Philly
Default catching up ...

OK, let's get this thing caught up ...

12/8:

Incline Bench Press: 3 sets of 12 at 180 lbs.
One Arm Row: 3 x 12 ~ 40, 50, 50
Shoulder Press: 3 x 12 ~ 90
Triceps Pressdown: 3 x 12 ~ 70
Leg Press: 3 x 12 ~ 350
Seated Calf Raise: 3 x 12 ~ 90
Back Extensions: 3 x 12 ~ bodyweight

12/10:

Incline Bench Press: 3 x 12 ~ 140, 230, 230.
One Arm Row: 3 x 12 ~ 50
Shoulder Press: 3 x 12 ~ 90, 160, 160
Triceps Pressdown: 3 x 12 ~ 80
Leg Press: 3 x 12 ~ 200, 300, 380
Seated Calf Raise: 3 x 12 ~ 90, 125, 125
Back Extensions: 3 x 12 ~ bodyweight

12/11:

20 mins. AM cardio

Hanging Knee Raise: 3 x 12 ~ bw
Crunches: 3 x 12 ~ bw
Cross-touch Crunch: 3 x 12 ~ bw

12/12:

Standing EZ Bar Curls: 3 x 6 ~ 90
Negative DB Preacher Curls: 3 x 6 ~ 35
Standing Cable Bar Curls: 3 x 6 ~ 85

12/13:

20 mins AM cardio

Machine Ab Crunch: 3 x 15 ~ 100, 150, 150
Hanging Knee Raise: 3 x 15
Weighted Cross Overs: 3 x 15 ~ 10
Straight Leg Crunch: 3 x 15

12/14:

Incline Bench Press: 3 x 12 ~ 150, 160, 160
One Arm Row: 3 x 12 ~ 55
Shoulder Press: 3 x 12 ~ 100
Triceps Pressdown: 3 x 12 ~ 70
Leg Press: 3 x 12 ~ 350
Seated Calf Raise: 3 x 12 ~ 90
Back Extensions: 3 x 12 ~ bodyweight

12/17:

Incline Bench Press: 3 x 12 ~ 150, 160, 175
One Arm Row: 3 x 12 ~ 60
Shoulder Press: 3 x 12 ~ 100, 120, 130
Triceps Pressdown: 3 x 12 ~ 70, 70, 80
Leg Press: 3 x 12 ~ 200, 350, 350
Seated Calf Raise: 3 x 12 ~ 90
Back Extensions: 3 x 12 ~ bodyweight

12/18: Extra Leg Work

Leg Extensions: 4 x 12 ~ 150
Leg Presses: 4 x 12 ~ 450
Standing One-leg Curls: 4 x 12 ~ 80

12/19:

Standing EZ Bar Curls: 3 x 6 ~ 90
Negative DB Preacher Curls: 3 x 6 ~ 40
Standing Cable Bar Curls: 3 x 6 ~ 90, 90, 100

12/20 - 12/26 Took off as rest week, which is good to do every 8 weeks or so to allow the body to recover from any small nagging injuries. It also allows your body to COMPLETELY recover, since recovery is not only just muscular and energy recovery, but also hormonal recovery and nervous sytem recovery as well. Maybe I'll post an article on that someday ...

12/27:

Incline Bench Press: 3 x 12 ~ 160, 180, 180
One Arm Row: 3 x 12 ~ 55, 60, 60
Shoulder Press: 3 x 12 ~ 100, 110, 120
Triceps Pressdown: 3 x 12 ~ 70, 70, 80
Leg Press: 3 x 12 ~ 350
Seated Calf Raise: 3 x 12 ~ 135
Back Extensions: 3 x 12 ~ bodyweight

For the first of the year, and also since Fern and I will be going to Hawaii in February, we had to make changes to the program we designed. Now, since this trip was unplanned, fat loss is the focus.

Back to the ol' CKD and daily AM cardio. Weight training is goung to be superset oriented. Focus is placed on fat loss, and not muscle gain, since now we are looking to just keep what we have built the past few months.

1/2/02:

20 mins AM cardio (elliptical)

1/4:

Incline DB Press/Incline DB Flye superset: 3 x 8 ~ 30, 30, 40
Narrow Grip Pulldowns/Pressdowns superset: 3x8~ 160/80
Leg Extensions: 3 x 8 ~ 100, 120, 150
Leg Press (high & tight stance): 3 x 8 ~ 200, 250, 300
Back Extensions: 3 x 8 ~ 10

1/6/02:

Cardio: 25 mins on Elliptical ... gym was super crowded today. They are forecasting snow here tonight, so I guess everyone decided to go to the gym this afternoon. Had to wait 10 mins to get on ANY cardio equipment, but finally an elliptical opened up. I was a sweaty mess by the time I left ... Love those intervals

Start the CKD diet officially tomorrow.
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