Miller's lifting log

cpmiller

Addicted to Softballfans
Somewhat new to the board, definitely new to this section and like the idea of training logs to keep me honest. I had a good schedule going with some buddies but a change in job means that now I typically have to workout over lunch. So it's in and out of the gym in anywhere from 60-90 minutes. I've struggled with seeing gains ever since I've had to start lifting by myself, so hoping this can help push me some - and bring on any helpful advice.

Some info about me:
29 years old
6'6"
282 lbs as of today - but carry it pretty well
Wouldn't mind losing some weight, but main goal is to increase strength and keep my fitness level high - assume the weight loss will happen if those things occur.
Been dealing with some pretty bad elbow pain in my right arm, feels like "tennis elbow" and some intermittent shoulder pain over the past 2 months.

Weekly workouts typically are something along these lines:
Monday- Chest & core
Tuesday- Arms & core
Wednesday- off
Thursday- Back & Shoulders/ & core
Friday- Legs & core
Saturday- typically off
Sunday- Football

Looking forward to anyone's thoughts/input/ideas. Thanks!
 
Last edited:

cpmiller

Addicted to Softballfans
Was out of town Monday & Tuesday so hit chest yesterday (2/5/13)

Flat Bench:
135x10 warm up x 2
195x12
215x10
235x8
255x6
275x4
245x6
225x8
205x10
185x12

Decline Bench:
225x10
225x8
225x8

Hammer Strength Incline Chest Press:
70 (each side) x 12 warm up
90x10
90x8
90x8

Mid Cable Fly:
65 (each side)x10
60x10
60x10

Hi to Lo Cable Pressdown:
Surfed the rack(drop by a weight plate each set, no rest)
100 down to 50 (each side) x 10
i.e. 100-90-80-70-60-50

Core circuit: 6 exercises, 25 reps each, 2 sets
Roman chair full leg lifts
Roman chair knee ups
Crunches with feet up
Crunches with feed on floor
Seated oblique twists
Ab Crunches pulldown w/ cable (120lbs)
 

cpmiller

Addicted to Softballfans
Arm workout today 2/6/13:

Hammer Curls:
Surfed the rack 55lb -10lb x10 reps each

OH cable tripcep extention:
Surfed the rack 150-50 x10reps each

Superset1:
Barbell Curl - 95x10; 3 sets
Tricep cable pressdown - 120x15; 3 sets

Superset2:
DB Curl - 35x10; 3 sets
Tricep cable pulldown - 110x15; 3 sets

Superset3:
Close grip EZ bar preacher curl - 80x10; 1 set
70x10; 2 sets
Close grip bench - 135x15; 3 sets

Superset4:
DB side curl - 30x10; 3 sets
Single arm tricep cable pull - 30x15; 3 sets

Core circuit:
Crunches on exercise ball x25
Plank 1 minute
4 sets
 

tap2284

Watching baseball somewhere
Thought on workout..... If trying to increase strength, limit reps to around 5-8 and go heavier.
 

cpmiller

Addicted to Softballfans
Tap, thanks for the thought. My concern with limiting the reps is that I will end up just looking bulkier than I already am - should that not be a concern? I know on some exercises 12-15 reps is a lot, but typically I do those on smaller muscle groups (bi & tri) not chest and back, etc. Is this not a correct way of thinking?
 

grubd

Banned User
Fat makes you look bulkier not adding strength/mass by lower reps. Right now you are on a typical bodybuilding type routine not a solid strength program.
 

cpmiller

Addicted to Softballfans
Fat makes you look bulkier not adding strength/mass by lower reps. Right now you are on a typical bodybuilding type routine not a solid strength program.

Body building routine - meaning developing the muscle that is already there, not adding mass/size(which is what a strength program would do, i.e. lower reps)? Sorry for all the ??, just pretty new to weightlifting with any sort of regularity.
 

Fro Joe

Snowden is a hero.
Body building routine - meaning developing the muscle that is already there, not adding mass/size(which is what a strength program would do, i.e. lower reps)? Sorry for all the ??, just pretty new to weightlifting with any sort of regularity.

So far from what I've seen it's typical of a bodybuilding program both in reps and in types of exercises done. You wouldn't typically see the amount of arm isolation exercises in a strength program either.
 

tap2284

Watching baseball somewhere
Just basic idea here. Just a general guideline.

Power - 3-5 sets 1-4 reps
Strength - 3-4 sets 5-8 reps
Hypertrophy - 3-4 sets 8-12 reps
Muscular Endurance - 2-3 sets 15-20 reps
Rehabilitation - 2-3 sets 25-30 reps

For an untrained athlete, 4 sets per muscle group is shown to show results. For a trained athlete, 8 sets per muscle group. Obviously people do different things, more or less sets, and just gotta find what works for you.

Trying to lose some weight, be sure to get a good diet.
 

grubd

Banned User
In simple terms, strength is about increasing force production. Size, on the other hand, is about getting a pump and creating microscopic damage to the muscle, which then causes it to repair and grow larger. This is hypertrophy in a nutshell.

http://www.fitday.com/fitness-articles/fitness/body-building/the-difference-between-body-building-and-strength-training.html
Simple article on the topic. Google and youtube for an hour whenever you have time and you'll build up a wealth of knowledge over years of learning.

On your program will you eventually gain strength? Yes, of course, but looking into madcow 5x5 or rippetoe starting strength or some other strength program will get you to your goals in a more timely fashion.
 

cpmiller

Addicted to Softballfans
Thanks for all the input so far, I've noticed from reading the other threads that you guys know what you are talking about. So are you guys basically saying the work I am currently doing is not effective at all, or just not effective for seeing strength gains? I've only recently been able to establish a regular gym routine; previously I would just get in whenever I could and lift whatever felt heavy enough for 10 +/-2 reps. Now that I can hold a schedule, I would really like to see my time invested turn into something, whether it is strength, better definition, etc.

I plan to post the workouts I have for each day through next week so you can critique and then I can look at making changes. Thanks!
 

cpmiller

Addicted to Softballfans
Player basketball for 1.5hrs yesterday and will be playing football today. Back to the gym Monday!
 

cpmiller

Addicted to Softballfans
Flat Bench:
135x10 warm up x 2
195x12
225x10
245x8
265x6
275x4
265x6
245x8
225x10
185x12

Decline Bench:
225x9
225x8
225x8

Superset
1. DB Incline Chest Press:
70x9
70x8
70x8

2. DB fly:
40x10
40x10
40x10

Hi to Lo Cable Pressdown:
Surfed the rack(drop by a weight plate each set, no rest)
100 down to 50 (each side) x 10
i.e. 100-90-80-70-60-50

Core circuit: 6 exercises, 25 reps each, 2 sets
Roman chair full leg lifts
Roman chair knee ups
Crunches with feet up
Crunches with feed on floor
Oblique crunches
Ab Crunches pulldown w/ cable (120lbs)
 

cpmiller

Addicted to Softballfans
Arm workout 2/11/13: took some board advice and increased weights on some exercises, decreasing reps

Hammer Curls:
Surfed the rack 55lb -10lb x10 reps each
OH cable tripcep extention:
Surfed the rack 160-70 x10reps each
Superset1:
Barbell Curl - 105 3x10
Tricep cable pressdown - 160 3x10
Superset2:
Close grip EZ bar preacher curl - 80 3x10
Close grip bench - 185 3x10
Superset3:
DB Curl - 35 3x10
Tricep cable pulldown - 120 3x10
Core circuit:
3 sets of
20 V situps
Plank 1 minute
 

cpmiller

Addicted to Softballfans
Took yesterday to shovel the whole driveway, monster back and shoulder workout.

Today was legs-

Hack squats
180 warmup set
360x15
540x10
630x8
720x8

Walking lunge with 25lb DB
4x20

Calf raises with BB
95 warm up
145x15
195x10
195x10

Prone leg curl
130 warm up
160 3x8

Leg extension
225x12
235x10
250x10

Core
Roman chair leg lifts x40
Oblique twists 3x20 each side
1 min plank x3
 

cpmiller

Addicted to Softballfans
Today -
Flat Bench:
135 & 185 warm up sets
225x10
245x8
265x6
285x4
245x10
225x10
Decline Bench:
225 3x10
Superset
1. DB Incline Chest Press:
70x10
70x10
70x8
2. DB fly:
40x10
40x10
40x10
Core circuit:
6 exercises, 25 reps each, 2 sets
Roman chair full leg lifts
Roman chair knee ups
Crunches with feet up
Crunches with feed on floor
Weighted Oblique twists (25 each side)
Ab Crunches pulldown w/ cable (120lbs)
 

cpmiller

Addicted to Softballfans
Arm workout today 2/19/13:

Hammer Curls:
Surfed the rack 55lb -10lb x10 reps each
OH cable tripcep extention:
Surfed the rack 160-70 x10reps each
Superset1:
Barbell Curl - 115x10; 115x8; 115x8
Tricep cable pressdown - 160 3x10
Superset2:
DB Curl - 35 3x10
Tricep cable pulldown - 130 3x10
Superset3:
Close grip EZ bar preacher curl - 80x9; 80x8; 80x8
Close grip bench - 185 3x10

Core circuit:
V situps x20
Plank 1 minute
Weighted oblique twists x20 each side
3 sets
 

cpmiller

Addicted to Softballfans
Going to change it up a little and move legs to Mondays:

2/24/14
Hack squats
180 warmup
360x15
540x10
630x8
720x8
Walking lunge with 25lb DB
4x20
Calf extensions
160 3x15
Seated leg curl
160x10
175 2x10
Leg extension
220 x15
250 2x10
Cable single leg raise
30 3x10
Core
Roman chair leg lifts 3x50
Oblique twists 3x20 each side
Cable crunch 130 3x25
 

cpmiller

Addicted to Softballfans
2/25/14
Flat Bench:
135 & 185 warm up sets
225x10
245x8
265x6
285x4
245x10
225x12
Decline Bench:
225 3x10,9,10
Superset
1. DB Incline Chest Press:
70 3x10,10,6
2. DB fly:
45 3x10,10,8
Cable chest press
surf the rack 100-50 x10
Core:
3 sets
20 v situps
1 min plank
 

cpmiller

Addicted to Softballfans
Arm workout 2/27/13:

Hammer Curls:
Surfed the rack 55lb -10lb x10 reps each; 20 last set
OH cable tripcep extention:
Surfed the rack 170-80 x10reps each
Superset1:
Barbell Curl - 115 3x10,8,8
Tricep cable pressdown - 170 3x10
Superset2:
DB Curl - 35 3x10
Tricep cable pulldown - 140 3x10
Superset3:
Close grip EZ bar preacher curl - 80 3x9x8x8
Single arm tricep cable pull - 40 3x10
 

cpmiller

Addicted to Softballfans
It comes and goes, but has gotten better after taking a few weeks off from really pushing back and shoulders. Shoulder pain is gone for now too, which is a plus. Thanks for asking!
 

cpmiller

Addicted to Softballfans
2/28/14: Back & Shoulders

Superset1
1. Bent over BB row: 135 2x12; 185 2x8
2. Standing BB shoulder press: 135 4x10
Superset2
1. Lat pull down: 180 3x10,10,8
2. Cable shoulder side raise: 40 3x10 each arm
Superset3
1. V grip Lat pull down: 180 3x10
2. Arnold shoulder DB press: 40 3x10
Core Circuit: 2x25 each exercise
Roman chair leg lifts, Roman chair knee ups, feet raised crunches,
feet down crunches, back extensions, weighted cable crunch (130lb)
 

tap2284

Watching baseball somewhere
It comes and goes, but has gotten better after taking a few weeks off from really pushing back and shoulders. Shoulder pain is gone for now too, which is a plus. Thanks for asking!

If the elbow pain is on the inside of the elbow, get it looked at. Outside then probably more tendonitis and will need rest.
 

grubd

Banned User
Elbow pain and you don't want to rest, get some 1-ply sleeves. I haven't had any problems since I've been using them for heavier weights.
 

cpmiller

Addicted to Softballfans
^grub, no not barbell - 8 plates on each side of leg press machine. Buddy always called it hack squat, is that not right?
Never thought of trying a sleeve. Started taking fish oil and triflex and that seems to help, as did the rest. And yes the pain is on the inside of the elbow, but intermittent and only a 4 or so on a pain scale.
 

grubd

Banned User
kf-lphs.jpg


That is a hack squat machine. Only been to one gym that has had one. That weight you are probably on a plate loaded leg press.

Barbell-Hack-Squat-622x485.png


Barbell hack squat is like a reverse deadlift, kind of. It will destroy your quads and get them huge.
 
Last edited:

cpmiller

Addicted to Softballfans
Ah ok thanks for the visual. Yea I guess it's a loaded leg press, not so impressive huh?
We do have a hack squat machine right beside it though, I will have to give it a try.
 
Top